nutrition + micronutrients

Low-carbohydrate and ketogenic diets have surged in popularity for their metabolic and therapeutic benefits. However, these approaches can introduce unique micronutrient gaps, especially when dietary diversity is limited. While nutrient adequacy is achievable, it demands thoughtful planning.

1. Common Deficiencies in Low-Carb Dieters

• Magnesium: Essential for insulin sensitivity and mitochondrial health, yet often low in LCDs due to reduced intake of legumes and whole grains.

• Potassium: Vital for electrolyte balance and blood pressure regulation.

• Thiamin (B1) and Folate: Frequently under-consumed due to low grain and fruit intake.

• Fiber: Restricted carbohydrate intake may limit soluble and insoluble fiber sources.

2. Nutrient Gaps in Practice

• Kenig et al. (2019) found that individuals on ketogenic diets had lower intakes of calcium, magnesium, and water-soluble vitamins, despite serum levels remaining within normal ranges.

• A 2018 systematic review highlighted that micronutrients like magnesium, potassium, and vitamins A, D, E, and C often fall short in carbohydrate-restricted populations (PubMed).

3. How to Optimize Micronutrient Density

• Prioritize nutrient-dense low-carb foods: Leafy greens, nuts, seeds, shellfish, organ meats, and avocados.

• Non-starchy vegetables are essential for fiber, magnesium, and potassium.

• Bone broths and sardines boost calcium and collagen intake.

• Electrolyte support: Sodium and potassium supplementation may be necessary during the keto-adaptation phase.

4. Implications

• Perform dietary recalls to assess micronutrient intake.

• Educate clients on incorporating nutrient-dense, low-carb staples.

• Use targeted supplementation only when dietary sources fall short.

Conclusion

Low-carb diets are compatible with micronutrient sufficiency when strategically composed. Addressing potential gaps early enhances metabolic resilience and supports optimal long-term health.

References:

Kenig et al. (2019). Nutrient adequacy in a 12-week ketogenic diet. Nutrients. (Link)

Zinn et al. (2019). Assessment of nutrient intake in a low-carbohydrate, high-fat diet. BMJ Open. (Link)

Feinman et al. (2008). Dietary carbohydrate restriction in type 2 diabetes mellitus and metabolic syndrome. Nutrition & Metabolism. (Link)

Systematic Review (2018). Micronutrient intakes on low-carbohydrate diets. British Journal of Nutrition. (Link)

Zinc and magnesium are two of the most critical micronutrients for metabolic health. Both act as enzymatic cofactors, supporting mitochondrial energy production, insulin sensitivity, antioxidant defenses, and nervous system regulation. Their deficiencies are linked to metabolic syndrome, insulin resistance, and neurodegenerative processes.

1. Zinc’s Role in Metabolic Function

• Insulin Sensitivity: Zinc is crucial for insulin synthesis, storage, and secretion.

• Antioxidant Defense: Acts as a cofactor for superoxide dismutase (SOD), reducing oxidative stress.

• β-Cell Protection: Shields pancreatic β-cells from oxidative damage and inflammatory insults.

• Cruz et al. (2018) found zinc deficiency contributes to insulin resistance and elevates risk for type 2 diabetes.

2. Magnesium’s Impact on Glucose Metabolism

• Mitochondrial Support: Involved in ATP production and mitochondrial enzyme activation.

• Glucose Uptake: Enhances insulin receptor activity and improves glucose transporter (GLUT4) function.

• Kiouri et al. (2023) highlighted magnesium’s role in reducing systemic inflammation and improving metabolic flexibility.

• Alateeq et al. (2023) linked magnesium to neuroprotection and reduced white matter lesions.

3. Synergistic Effects and Systemic Health

• Zinc and magnesium together modulate immune function, stress response (via adrenal health), and skeletal muscle metabolism.

• Both influence circadian rhythms and sleep quality, integral to metabolic repair.

4. Implications

• Recommend dietary sources: oysters, beef liver, shellfish, nuts, seeds, dark leafy greens.

• Assess client magnesium and zinc intake, especially in those with insulin resistance, poor sleep, or high stress.

• Consider supplementation (e.g., magnesium glycinate or citrate, zinc gluconate) if food sources are insufficient.

Conclusion

Zinc and magnesium form a foundational pair in supporting metabolic health, resilience to stress, and long-term mitochondrial function. Addressing these micronutrient gaps is a high-leverage intervention.

References:

Cruz et al. (2018). Zinc and insulin resistance: Biochemical and molecular aspects. Biological Trace Element Research. (Link)

Kiouri et al. (2023). Multifunctional role of zinc in human health: An update. Nutrients. (Link)

Alateeq et al. (2023). Dietary magnesium intake is related to larger brain volumes and lower white matter lesions. European Journal of Nutrition. (Link)

Verywell Health. (2023). Zinc and magnesium: Essential minerals for metabolic health. (Link)

Western dietary patterns have drastically altered the omega-6 to omega-3 ratio, tipping the balance toward pro-inflammatory states. Beyond fats, this imbalance influences how micronutrients such as vitamins A, D, E, and K interact within cellular and metabolic pathways. Understanding this synergy helps optimize inflammatory regulation, metabolic health, and mitochondrial resilience.

1. The Modern Omega Imbalance

• Ancestral vs. Modern Ratios: Historically, humans consumed omega-6 to omega-3 at ~1:1 to 4:1. Modern Western diets often exceed a 20:1 ratio.

• Pro-Inflammatory Environment: Excess omega-6 (e.g., linoleic acid from seed oils) amplifies arachidonic acid production, fueling systemic inflammation.

2. Fat-Soluble Micronutrient Synergy

• Vitamin D: Facilitates calcium absorption and immune modulation, requiring adequate omega-3 intake for optimal anti-inflammatory signaling.

• Vitamin A: Works with omega-3-derived resolvins to enhance immune resolution and gut barrier function.

• Vitamin E: Protects polyunsaturated fats from oxidative damage within cell membranes.

• Vitamin K2: Supports vascular health and calcium metabolism, synergizing with omega-3s to reduce arterial calcification.

3. Research Highlights

• DiNicolantonio & O’Keefe (2018) found that lowering the omega-6/omega-3 ratio reduces markers of inflammation, improves lipid profiles, and decreases chronic disease risk.

• Bhardwaj et al. (2024) highlighted how agricultural shifts and modern food processing diminish essential fatty acid diversity and micronutrient density.

4. Implications

• Shift clients away from omega-6-heavy oils (e.g., soybean, corn, sunflower) toward omega-3-rich foods (e.g., sardines, mackerel, grass-fed meats).

• Encourage whole-food sources of fat-soluble vitamins: liver, egg yolks, fermented dairy, oily fish.

• Address nutrient absorption by improving digestive health and balancing fatty acid intake.

Conclusion

Optimizing the omega-6/omega-3 ratio is not solely about fats; it’s about restoring a symphony between lipids and micronutrients that governs inflammation, immunity, and metabolic vitality.

References:

DiNicolantonio, J.J., & O’Keefe, J.H. (2018). Importance of maintaining a low omega-6/omega-3 ratio for reducing inflammation. Open Heart. (Link)

Bhardwaj et al. (2024). An alarming decline in the nutritional quality of foods: The biggest challenge for future generations' health. ScienceDirect. (Link)

Simopoulos, A.P. (2002). The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Experimental Biology and Medicine. (Link)

Nutrient density—the concentration of vitamins, minerals, and phytochemicals in food—has steadily declined due to modern agricultural practices. As soil health deteriorates and food systems prioritize yield over quality, humans are increasingly disconnected from the mineral-rich diets of past generations. Understanding these shifts offers insights into micronutrient-related health challenges.

1. The Erosion of Soil Vitality

• Monocropping & Agrochemicals: Continuous monoculture farming and synthetic fertilizers deplete soil biodiversity and micronutrient reserves.

• Soil Microbiome Loss: Disrupted microbial networks reduce plants’ ability to uptake minerals like magnesium, zinc, and selenium.

2. Food System Trade-offs

• Nutrient Dilution: Selection for fast-growing, high-yield crops often reduces mineral and phytochemical content.

• Post-Harvest Loss: Processing, storage, and transportation further diminish vitamins (e.g., C, B-complex) and polyphenols.

3. Research Highlights

• Bhardwaj et al. (2024) documented how soil degradation and intensive agriculture have contributed to a global decline in food nutrient density, raising risks of hidden hunger.

• Stevens et al. (2022) identified widespread deficiencies in iron, zinc, and vitamin A among vulnerable populations, exacerbated by reliance on processed foods.

4. Implications

• Advocate for local, seasonal, and organic produce sourced from regenerative farms.

• Encourage clients to seek mineral-rich whole foods such as seaweeds, pasture-raised meats, and heirloom vegetables.

• Support soil and gut health simultaneously by promoting biodiversity—from farm to microbiome.

Our food is only as healthy as the soil it grows in. For clients, reconnecting to nutrient-dense, minimally processed foods is a foundational act of metabolic repair and resilience.

References:

Bhardwaj et al. (2024). An alarming decline in the nutritional quality of foods: The biggest challenge for future generations’ health. ScienceDirect. (Link)

Stevens et al. (2022). Micronutrient deficiencies among preschool-aged children and women of reproductive age worldwide: A pooled analysis. The Lancet Global Health. (Link)

Mayer, A.M. (1997). Historical changes in the mineral content of fruits and vegetables. British Food Journal.(Link)

While carbohydrate intake is a well-known modulator of blood glucose, micronutrients play equally critical roles in glycemic control. Nutrients such as magnesium, zinc, chromium, and vitamin D influence insulin sensitivity, glucose uptake, and oxidative stress, offering powerful adjuncts in blood sugar regulation.

1. Key Micronutrients in Glycemic Regulation

• Magnesium: Supports insulin receptor activity and glucose transport.

• Zinc: Essential for insulin synthesis and secretion.

• Chromium: Enhances insulin signaling pathways and stabilizes glucose levels.

• Vitamin D: Improves β-cell function and mitigates systemic inflammation linked to insulin resistance.

2. Food Order and Blood Sugar Dynamics

• Shukla et al. (2015) and Kubota et al. (2020) demonstrated that consuming fiber and protein before carbohydrates blunts postprandial glucose spikes and enhances insulin sensitivity.

• Combining micronutrient-dense foods (e.g., leafy greens, nuts, fish) with strategic meal sequencing can significantly improve metabolic markers.

Micronutrients and meal timing are synergistic levers in glycemic control. By guiding clients toward nutrient-dense foods and optimizing food order, coaches can help modulate blood sugar dynamics without extreme dietary restriction.

References:

Shukla et al. (2015). Impact of food order on glycemic control in type 2 diabetes. Diabetes Care. (Link)

Kubota et al. (2020). Meal sequence and type 2 diabetes management. Nutrients. (Link)

Chromium and insulin sensitivity: Vincent, J.B. (2000). The biochemistry of chromium. The Journal of Nutrition.(Link)

Pittas et al. (2007). Vitamin D and calcium in type 2 diabetes prevention. Diabetes Care. (Link)

While dietary fiber is traditionally linked to gut and metabolic health via the production of short-chain fatty acids (SCFAs), ketogenic diets introduce an alternative: ketones like beta-hydroxybutyrate (BHB). Both SCFAs and ketones share overlapping roles in modulating inflammation, gut barrier integrity, and mitochondrial function.

1. The Power of SCFAs

• Butyrate, a primary SCFA from fiber fermentation, fuels colonocytes, strengthens the gut barrier, and reduces inflammation.

• Acetate and propionate further support metabolic regulation and lipid metabolism.

• Traditional high-fiber diets rely on gut microbial fermentation to generate these compounds.

2. The Ketone Alternative

• In low-carb or ketogenic diets, BHB substitutes for butyrate by acting as an anti-inflammatory signaling molecule.

• Dmitrieva-Posocco et al. (2022) demonstrated BHB’s anti-cancer effects in colon epithelial cells, partially mimicking SCFA actions.

• Hodgkinson et al. (2023) highlighted BHB’s protective role in mitochondrial health and epigenetic modulation.

3. Gut-Metabolism Synergy

• Whether produced via fiber fermentation or hepatic ketogenesis, both SCFAs and ketones reduce oxidative stress and support gut integrity.

• BOHB additionally inhibits histone deacetylases (HDACs), enhancing cellular repair.

Fiber and ketosis need not be opposing forces. Both pathways—via SCFAs or BHB—converge on gut and metabolic health through complementary anti-inflammatory and energy-regulating mechanisms.

References:

Dmitrieva-Posocco et al. (2022). β-Hydroxybutyrate suppresses colorectal cancer. Nature Communications. (Link)

Hodgkinson et al. (2023). Butyrate’s role in human health and current progress toward clinical application. Nutrients. (Link)

Paoli et al. (2013). Beyond weight loss: A review of the therapeutic uses of very-low-carbohydrate ketogenic diets. European Journal of Clinical Nutrition. (Link)

Omega-3 fatty acids and iron are two key players in cognitive health, influencing brain structure, neurotransmission, and neuroinflammation. Their synergistic effects are critical during early development, but they remain essential throughout life, supporting memory, attention, and mood regulation.

1. Omega-3s and Neuroprotection

• EPA and DHA reduce neuroinflammation and promote synaptic plasticity.

• DHA is vital for the structural integrity of neuronal membranes.

• Daviet et al. (2022) highlighted how nutrient deficiencies (including omega-3s) compound the adverse effects of alcohol on brain volume.

2. Iron and Cognitive Performance

• Iron supports myelination and neurotransmitter synthesis (e.g., dopamine, serotonin).

• Stevens et al. (2022) documented iron deficiency as a widespread issue affecting women of reproductive age, with downstream cognitive and mood implications.

• Inadequate iron has been linked to impaired learning, attention deficits, and fatigue.

3. Interdependence

• DHA enhances iron metabolism, while iron supports DHA’s neurological roles.

• Deficiencies in either may contribute to neurodegenerative risk and cognitive decline.

A nutrient-rich diet, balancing omega-3 intake with adequate iron, is foundational to brain health and emotional resilience across the lifespan.

References:

Daviet et al. (2022). Associations between alcohol consumption and gray and white matter volumes in the UK Biobank. Nature Communications. (Link)

Stevens et al. (2022). Micronutrient deficiencies among preschool-aged children and women of reproductive age worldwide: A pooled analysis. The Lancet Global Health. (Link)

Abbaspour et al. (2014). Review on iron and its importance for human health. Journal of Research in Medical Sciences. (Link)

Calder, P.C. (2015). Marine omega-3 fatty acids and inflammatory processes. Biochimica et Biophysica Acta. (Link)

Zinc and vitamin D are two cornerstone micronutrients in immune modulation, influencing both innate and adaptive immunity. Their synergistic effects extend from protecting against infections to regulating inflammation and autoimmunity.

1. Zinc’s Immune Function

• Zinc is essential for neutrophil, macrophage, and T-cell function.

• Zinc deficiency increases susceptibility to infections and inflammatory disorders.

• Cruz et al. (2018) outlined zinc’s role in insulin signaling and β-cell protection, further linking immunity to metabolic resilience.

2. Vitamin D’s Immunomodulatory Role

• Vitamin D modulates antimicrobial peptides like cathelicidin and regulates inflammatory cytokine production.

• Castillo et al. (2020) found that vitamin D (calcifediol) supplementation reduced ICU admissions in COVID-19 patients.

• Wen et al. (2024) highlighted vitamin D’s role in improving metabolic and inflammatory markers in women with PCOS.

3. The Synergy

• Both nutrients downregulate inflammatory cytokines (e.g., TNF-α, IL-6) and promote balanced immune responses.

• Zinc acts as a cofactor in vitamin D receptor (VDR) activity, enhancing gene expression related to immunity.

Zinc and vitamin D represent powerful allies in immune resilience, supporting the body’s ability to defend and repair itself under metabolic and environmental stress.

References:

Cruz et al. (2018). Zinc and insulin resistance: Biochemical and molecular aspects. Journal of Nutritional Biochemistry. (Link)

Castillo et al. (2020). Effect of calcifediol treatment and best available therapy on ICU admission and mortality among patients hospitalized for COVID-19: A pilot randomized clinical study. Journal of Steroid Biochemistry and Molecular Biology. (Link)

Wen et al. (2024). Effects of vitamin D supplementation on metabolic parameters in women with polycystic ovary syndrome: A randomized controlled trial. Clinical Endocrinology. (Link)

Gombart et al. (2020). A review of micronutrients and the immune system—working in harmony to reduce the risk of infection. Nutrients. (Link)

Micronutrient imbalances are often overlooked contributors to insulin resistance and metabolic syndrome. Zinc, magnesium, and chromium are among the most evidence-backed minerals for supporting metabolic health and glucose homeostasis.

1. Zinc’s Role in Glucose Regulation

• Zinc enhances insulin synthesis, secretion, and receptor sensitivity.

• Cruz et al. (2018) demonstrated zinc’s protective role in pancreatic β-cells, guarding against oxidative damage.

2. Magnesium and Insulin Sensitivity

• Magnesium supports over 300 enzymatic reactions, including those critical for insulin signaling.

• Low magnesium is associated with insulin resistance, systemic inflammation, and elevated fasting glucose.

• Alateeq et al. (2023) linked higher magnesium intake to better-preserved brain structure, suggesting systemic metabolic benefits.

3. Chromium’s Insulin-Potentiating Effects

• Chromium enhances insulin receptor activity and glucose uptake by cells.

• Vincent (2000) reviewed chromium’s essential role in carbohydrate metabolism and glycemic control.

Insulin resistance is multifactorial, but restoring micronutrient sufficiency is a low-hanging fruit with substantial metabolic returns.

References:

Cruz et al. (2018). Zinc and insulin resistance: Biochemical and molecular aspects. Journal of Nutritional Biochemistry. (Link)

Alateeq et al. (2023). Dietary magnesium intake is related to larger brain volumes and lower white matter lesions with notable sex differences. European Journal of Nutrition. (Link)

Vincent, J.B. (2000). The biochemistry of chromium. The Journal of Nutrition. (Link)

de Baaij et al. (2015). Magnesium in man: implications for health and disease. Physiological Reviews. (Link)

The conversation around nutrient density is central to modern nutrition science. Both animal-based and plant-based diets offer unique profiles, with each delivering critical micronutrients that influence metabolic, cognitive, and systemic health. This article explores where these dietary patterns converge—and where they diverge.

1. Nutrient Density in Animal-Based Diets

• Rich in highly bioavailable B12, heme iron, zinc, DHA, and retinol (preformed vitamin A).

• The Carnivore-Ketogenic Diet for IBD (Norwitz & Soto-Mota, 2024) case series demonstrated clinical improvements in inflammatory bowel disease, highlighting the therapeutic potential of animal-based nutrition.

• Pennings et al. (2013) found minced beef led to better amino acid absorption than steak, emphasizing protein quality and digestibility in animal foods.

2. Nutrient Density in Plant-Based Diets

• High in fiber, vitamin C, polyphenols, and magnesium.

• The CHINA Study (Campbell et al.) linked plant-heavy diets to reduced chronic disease rates but has been critiqued for confounding variables.

• Hall et al. (2021) found plant-based diets reduced ad libitum calorie intake versus ketogenic diets, potentially aiding weight regulation.

3. Complementary Insights

• Animal foods excel in nutrient density per calorie but may lack certain phytochemicals.

• Plant-based diets offer high fiber and antioxidants but may fall short on bioavailable iron, zinc, and B12.

Rather than framing animal-based and plant-based nutrition as opposing camps, Axis + Alchemy™ emphasizes integrating the best of both worlds to enhance metabolic resilience and nutrient sufficiency.

References:

Norwitz & Soto-Mota (2024). Carnivore-Ketogenic Diet for IBD: Case Series. Nutrients. (Link)

Pennings et al. (2013). Minced beef is more rapidly digested and absorbed than beef steak. The American Journal of Clinical Nutrition. (Link)

Hall et al. (2021). Effect of a plant-based, low-fat diet vs. an animal-based, ketogenic diet on ad libitum energy intake. Nature Medicine. (Link)

Campbell et al. (2005). The China Study. BenBella Books.

Melina et al. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics. (Link)