Hey lovelies, this week for Inclusion and Wellbeing I’m touching on nutritional deficiencies, something us orienteers often don’t think about. As always, this information is sourced from qualified practitioners.
Vitamin D Deficiency
Vitamin D is essential for bone health as it regulates the amount of calcium and phosphate in the body. Our main source is from sunlight but only between March and September. Signs of low Vitamin D levels include achiness of bones and muscles and low mood. If you are feeling any of these symptoms, book yourself a blood test with the GP. Practitioners generally use the following guidelines for analysing blood levels of vitamin D:
- Blood levels between 75 and 120nmol/l – Ideal levels of Vitamin D
- Blood levels below 75nmol/l – Insufficient levels of vitamin D
- Blood levels below 50nmol/l – Vitamin-D deficiency
Food sources
There are only a few naturally rich food sources of vitamin D such as oily fish, egg yolks and fortified foods such as milk, margarine and cereals.
Supplementation
The Scientific Advisory Committee on Nutrition report estimates that most people only get around five micrograms from their diets. A reference nutrient intake (RNI) for vitamin D of 10 micrograms per day is proposed for the whole UK population (aged four and over) throughout the year. As many of us are vegetarian or vegan, and as our primary source of Vitamin D is sunlight, we’re recommended to take a supplement from at least October to March – so get on it if you haven’t already. Vitamin-D supplements are readily available, but always make sure that you buy your supplements from a reputable source. In Boots they are £2.30 for 90 10 microgram tablets, one to be taken each day.
Iron Deficiency
Your body needs iron to make haemoglobin – the protein that transfers oxygen around the body. If iron levels become low, either because your diet is providing too little or because you are losing iron excessively (through overtraining or losing blood monthly), your body will struggle to produce haemoglobin, which in turn means that lower levels of oxygen will be transported around the body. If iron levels become too low, you may develop iron-deficiency anaemia.
How much iron do I need each day?According to the NHS, men need 8.7mg per day; women need 14.8mg daily. You should be able to get all the iron you need from a varied and balanced diet.
Common symptoms of iron deficiency include:
Feeling tired all the time
Being short of breath, even just going up stairs
Poor performance in training
Dizziness
Pale appearance and dark circles around the eyes
Increased prevalence of infections
Loss of appetite
What to do if you’re feeling unsure
If you have any of these symptoms, talk them through with your GP, who can do a simple blood test to check your iron levels. It is important that your doctor checks both haemoglobin (HB) levels in the blood and ferritin levels in the stores. In runners, HB levels should be 12ng/ml or above and ferritin levels should ideally be 30ong/ml or above. Your results may come back in the ‘satisfactory range’ which is why you may need to push your doctor a little or take your results to a sports doctor. There are some great sport doctors within orienteering who may help interpret results. If your iron levels are identified as low, your doctor will likely prescribe ferrous fumarate tablets to take.
Food sources
Some of us orienteers are vegetarian or vegan which makes it a little harder to get an adequate intake of iron from our diet, however it is possible with a little bit of thought of what we eat. Key food sources include: red meat, dark green leafy vegetables, egg yolks, fortified cereals, beans, lentils, nuts and dried fruit. Vitamin C also aids your absorption of iron, so it might be worth chucking some peppers, extra tomatoes or broccoli in with your chilli. One last thing – don’t drink tea with your iron-rich foods, or within 30 minutes of eating them, as the phytates in black tea block iron absorption.
Vitamin B12 Deficiency
B12 is responsible for making red blood cells. It also plays an important role in nerve function, DNA, cognition and memory. More broadly speaking, B vitamins play a key role in metabolism, i.e. how efficiently your body converts energy (i.e. food) into fuel, which is key in endurance sports like orienteering. The two main causes of vitamin B12 deficiency are insufficient intake (via food or supplement) or inadequate absorption in the digestive system. Several conditions can also cause B12 deficiency. These include, but are not limited to, Celiac disease, pernicious anaemia, heavy drinking, immune systems disorders, and some medications.
What is the B12 daily recommended intake? Is it different for endurance athletes?
The recommended daily intake of B12 in adults ranges from 2.4-2.8 micrograms. B12 can’t be made by the body, so we need to get it from food. This essential vitamin is only found in animal products – not in plants. That means that if you follow a plant-based diet, you need to supplement with B12. Some research I’ve read suggests that regular endurance training is associated with increased nutrient requirements, including vitamin B12 and folate. However, it’s unclear exactly how much more you should get and that depends on the intensity, duration, and frequency of your training. Signs of B12 Deficiency
Symptoms include, extreme tiredness, lack of energy, weak muscles, a sore tongue, pins and needles, dizziness and depression.
Food sources
Meat, salmon, cod, milk, cheese, eggs and some fortified breakfast cereals.
I don’t have any of those symptoms. Could I still be deficient?
Yes. Because B12 is stored in the liver and can ‘keep you going’ for a while without symptoms, you may be getting insufficient B12 or not absorbing it properly and developing a deficiency without actually experiencing any symptoms yet.The most accurate way to find out if you are B12 deficient is with a blood test. The blood test should measure two things: your B12 levels and your MMA levels. MMA (methylmalonic acid) levels become elevated when B12 levels are deficient. Increased MMA levels can point to a B12 deficiency, even when B12 levels are still ‘normal’. Note that what is considered ‘normal’ ranges, so you may be on the low end of normal levels and heading toward a deficiency, which increased MMA levels can point to.
Should I supplement with B12?
If you follow a plant-based diet, yes. You should take a B12 supplement daily to ensure you meet your requirements. If you consume animal products, your levels may be sufficient, but since absorption plays as much of a role in nutrient levels as dietary intake, it’s a good idea to get a blood test and double check if you’re feeling uncertain. Final notes
- You should be able meet all your required vitamin and mineral levels through your diet, except Vitamin D
- If you’re plant-based, you may want to check your iron and B12 levels with your doctor.
- Please check with your doctor before taking something and please don’t ‘over-supplement’.
- Magnesium and zinc are also important for us runners. I’ll add a few links below including some info on them.
https://www.gov.scot/…/vitamin-d-advice-for-all-age…/ https://www.gaudianiclinic.com/…/iron-deficiency-in…https://www.womensrunning.com/health/b12-deficiency-dangers/https://www.ukrunchat.co.uk/five-important-vitamins…/We have an interview with an alumni EUOC member who has experienced iron and B12 deficiency which I’ll post in the next few days. I hope you all have a good weekend when it arrives. Remember to take a good chunk out of work if you can – I know every day seems the same as a student but you deserve to have a proper break.