Nutrient deficiencies are an extremely overlooked contributor to many people's digestive issues.

Health issues like inflammation, bile deficiencies and many other factors can contribute to this.

But what I've found to be the most common cause is poor diet and also overly restrictive diets.

I often get asked questions about what my supplement recommendations are for ________ nutrient.

I am not against supplementation, especially in cases where there's severe deficiencies, certain foods can't be consumed (due to sensitivities or whatever the reason) or nutrients are difficult to get enough of through the diet (like magnesium).

But, addressing nutrient levels through the diet should always be the first thing to focus on.

Here are 12 nutrients that I've seen most often shown up deficient in the testing from people I work with.

Along with my favorite sources of each of these.

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B Vitamins

Especially B1, B2, B6 & B12 play key roles in gut health.

They affect neurotransmitters, metabolism, mucosal lining, motility, nutrient synthesis & much more.

Sources: beef, pork, dairy, eggs, organs & seafood.
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Vitamin A

This fat-soluble vitamin is critical for mucus production, pathogen protection, modulating inflammation, regulation of hormones affecting hunger & glucose metabolism.

Sources: liver, fish, dairy & eggs.

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Boron

This is a trace mineral that impacts the gut in several ways.

It has antimicrobial properties, helps reduce oxidative stress, supports metabolism of other minerals and supports gut lining integrity.

Sources: apples, grapes, avocados & nuts.

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Vitamin C

This supports immune function, metabolism, can lower stress hormones, supports gut lining via collagen production & positively influences microbiome composition.

Sources: pomegranate, oranges, pineapple, kiwi, strawberries, lemons, & cherries.
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Taurine

An amino acid that supports bile acid conjugation for fat digestion & nutrient absorption, has anti-inflammatory effects, supports tight function of junctions in the gut lining & supports motility.

Sources: seafood, poultry, dairy & red meat.

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Vitamin E

The main effects this has on the gut are protection of cells from oxidative stress & immune system support.

As a result, it can positively affect gut barrier strength & microbiome composition.

Sources: nuts, olive oil, eggs, pumpkin & red palm oil.

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Vitamin K

This fat-soluble vitamin (both 1 & 2) helps synthesize proteins important for gut wall function, plays an underappreciated role in microbiome regulation & also immune modulation.

Sources: leafy greens, liver, dairy, eggs, buts & pumpkin.

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Magnesium

Magnesium is important for gut microbiome regulation. It also plays a role in blood sugar regulation, fluid regulation, bowel movements, enzyme levels & inflammation levels.

Sources: mineral water, avocado, cacao, seafood and leafy greens.

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Collagen

Collagen is important for repair of the gut lining and its overall function. It can also help reduce inflammation, support digestion and protect against pathogens.

Sources: bone broth, seafood, poultry (especially skins) and red meat.

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Sulfur

This is a component of aminos that produce enzymes, it supports glutathione production, it’s a fuel source for certain gut microbes & is essential for production of sulfated vitamin D3.

Sources: red meat, seafood, eggs, garlic, onion and dairy.

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Zinc

Zinc is important for a healthy gut due to its role in gut barrier function, immunity, stomach acid production, hormones, microbiome balance and mucosa healing.

Sources: seafood (especially oysters), red meat, squash, pumpkin, poultry and dairy.
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Vitamin D

This plays a role in immune function, gut barrier integrity, microbiome composition & utilization of nutrients like calcium.

Source: sunlight (sulfated D), cod liver, fatty fish dairy & eggs.

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If deficient in these nutrients, understanding the effects that it can have on your health is important.

Also, focusing on increasing the intake of these nutrients through food sources first.

Then, filling in the gaps with supplementation where/if needed.

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- Nick