What are the nutritional deficiencies of the French population?
For Phytocea by Léa Bathily, Dietitian
Although consumed in small quantities, vitamins and minerals are essential for many bodily functions. However, deficiencies in some of these micronutrients are observed in the population, caused by multiple factors. Vitamin D, vitamin B9, iodine, and iron are the main elements implicated in public health reports. Nevertheless, vigilance is also necessary regarding other micronutrients, particularly in certain population groups.
A reminder about vitamins and minerals
Vitamins are molecules that provide no energy and most cannot be synthesized by the body, hence the importance of obtaining them through diet. The main vitamins are divided into two classes:
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Water-soluble vitamins: B1, B2, B3, B5, B6, B8, B9, B12 and C
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Fat-soluble vitamins: A, D, E, K
The same applies to minerals that provide no calories and cannot be synthesized by the body. Among them are those that are necessary in large quantities in our diet, such as: calcium, sodium, chlorine, potassium, magnesium, and phosphorus.
Copper, zinc, iodine, selenium, manganese and fluorine, on the other hand, must be supplied to our body in smaller quantities.
All of these micronutrients have specific properties that are essential for many reactions in our body (DNA synthesis, catabolism and anabolism of nutrients, muscle contraction, transmission of nerve messages, etc.).
From a nutritional point of view, vitamins and minerals must be provided in the necessary and sufficient quantity, because in excess or deficiency, an incorrect nutritional intake can lead to the onset of pathologies.
The deficiencies impacting the entire population
Vitamin D deficiency
According to ANSES, nearly 70% of the French population has insufficient vitamin D intake and 6.5% are deficient.
As a reminder, vitamin D, also called cholecalciferol, is a vitamin with multiple roles. In particular, it participates in the mineralization of bone and cartilage tissues and allows for increased calcium absorption in the intestines and kidneys.
Cholecalciferol deficiency is the most widespread deficiency in the population and is most often explained by seasonality . Indeed, in addition to dietary intake, endogenous synthesis of vitamin D is also possible. More precisely, it is synthesized from the reaction between provitamin D present in skin cells and UVB rays. Thus, during the winter months, exposure to these UV rays decreases, leading to a reduction in endogenous vitamin D production. It is generally difficult to correct this deficiency with a standard diet alone.
This nutritional deficiency can lead to the development of various health problems depending on age. While children can suffer from rickets, adults are more vulnerable to developing osteomalacia. This condition is a risk factor for osteoporosis in older adults, particularly women.
Foods rich in vitamin D are listed in the article “ Ingredient Fact Sheet: Vitamin D ”
Iodine deficiency
Iodine is a mineral whose main function is the synthesis of thyroid hormones, which are themselves involved in cell growth and maturation, protein synthesis, thermogenesis, and the balance of carbohydrate and lipid metabolisms.
An insufficient intake of iodine can be caused by a diet low in this micronutrient and can therefore be remedied by the consumption of foods rich in iodine, in cases where this dietary deficiency is not linked to a pathology.
Iodine deficiencies can lead to the development of an enlarged thyroid (appearance of a goiter) and in some cases hypothyroidism.
Preventive solutions regarding diet and nutrition are discussed in the article “ how to take care of your thyroid with diet ”.
Magnesium deficiency
Magnesium is involved in a considerable number of enzymatic reactions involved in: the metabolism of all macronutrients, the transport of ions, and the transmission of nerve messages.
Insufficient magnesium intake can cause fatigue, cramps, or stress. In the most serious cases, a deficiency can lead to heart, kidney, neurological, or intestinal problems.
An unbalanced and limited diet is the main cause of magnesium deficiency.
To address this deficiency, the article “ Ingredient Fact Sheet: Magnesium ” discusses the various alternatives.
Common nutritional deficiencies in women
Women are prone to specific deficiencies, largely due to their various physiological states throughout their lives. Indeed, menstruation, pregnancy, and breastfeeding all lead to increased needs for certain micronutrients. Among these, the most common are iron and vitamin B9.
Iron deficiency
The risk of iron deficiency in women of childbearing age is quite high. In fact, 20% of them suffer from iron deficiency and 7% suffer from anemia.
Iron is a trace element involved in the transport and storage of oxygen and is present in several forms in the body and in food.
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Heme iron: This form is associated with a protein group, hemoglobin or myoglobin, which contributes to better intestinal absorption of iron by the body, resulting in a rate 25% higher than non-heme iron. It is the most abundant form of iron in the body. In food, it is found exclusively in animal products, namely meats, especially offal, fish, and seafood.
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Non-heme iron represents only a small portion of the total iron in our bodies (approximately 30%). It is found in both animal and plant-based foods, with legumes, nuts, and certain grains (rye, oats, spelt, etc.) being the richest sources. This type of iron is particularly susceptible to the effects of anti-nutritional factors. Compounds such as phytates* and tannins** tend to bind to ferrous iron, thus reducing its absorption. Furthermore, many foods rich in non-heme iron are also high in phytates. This is the case for legumes and oilseeds. In vegetarian and vegan diets, it is beneficial to combine these food groups with sources of vitamin C, which, conversely, increases the absorption of ferrous iron.
The Reference Intakes for the Population (RI) for adult men and women are 11mg/day. However, during menstruation in cases of heavy menstrual bleeding, and for pregnant and breastfeeding women, the RI is increased to 16mg/day.
Iron deficiency is notably responsible for the onset of iron deficiency anemia.
*Phytates are molecules that allow the storage of phosphorus in plants. In addition to iron, they also tend to bind to zinc.
** Tannins belong to a group of molecules called polyphenols. They are found mainly in the leaves, seeds and skin of fruits, which explains the high tannin content present in wines.
Vitamin B9
In France, vitamin B9 deficiencies are affecting more and more women, with 13% of women of childbearing age experiencing deficiency. This figure has doubled in 10 years.
Vitamin B9 is primarily involved in amino acid metabolism and cell division. It is primarily involved in:
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Folates, which correspond to the natural form of this vitamin, are naturally present in foods, mainly legumes, leafy vegetables or liver.
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Folic acid is a synthetic form used in nutritional supplements or fortified products. Folic acid is better absorbed by our body, at 85% compared to 50% for folate.
Deficiencies in this vitamin can also lead to megaloblastic anemia, characterized by excessively large red blood cells. Adequate intake of this micronutrient is especially important for pregnant women or those planning to become pregnant. Insufficient intake can cause a birth defect in newborns called spina bifida, characterized by incomplete closure of the neural tube during the early stages of embryogenesis.
The article " ingredient sheet: vitamin B9 " provides more information regarding its properties.
Veganism and vitamin B12
As a reminder, veganism is "a diet excluding all food of animal origin".
This diet can lead to a risk of vitamin B12 deficiency. Indeed, since foods of animal origin are eliminated from the diet, it is necessary to maintain a nutritional balance by finding alternatives to replace the micronutrients that are mainly found in animal products.
Vitamin B12 is composed of cobalt, hence its other name "cobalamin". It is notably involved in energy metabolism and the metabolism of vitamin B9.
A cobalamin deficiency can cause megaloblastic anemia. To address this deficiency, the most suitable solution is nutritional supplementation. For example, there are dietary supplements based on vitamin B12 synthesized by bacteria or archaea, which are therefore suitable for vegetarian and vegan diets.
The article " ingredient sheet: vitamin B12 " discusses the properties of cobalamin in more detail.
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