By Eben van Tonder, 15 August 2025

Introduction

Vitamins and minerals are essential nutrients that support virtually every bodily function, from energy metabolism to brain health. These micronutrients are obtained through diet (with a few exceptions) and insufficient intake can lead to deficiency diseases and suboptimal health. Vitamins are broadly classified as either fat-soluble or water-soluble, a distinction that influences how they are absorbed, stored, and excreted in the body. This paper provides a comprehensive overview of fat-soluble versus water-soluble vitamins, why they are categorised this way and how this may have evolved, and examines the implications for health and nutrition. We will explore whether heavy sweating and hydration status affect vitamin levels, the role of magnesium in vitamin D synthesis, and how dehydration might impact vitamin D formation. The effects of magnesium deficiency and vitamin deficiencies on physical health and mental state are discussed, with a focus on mood and cognitive effects.

This study is particularly relevant for me. In Lagos, my diet has been highly restricted and has been over a few years (a diet consisting almost entirely of chicken and refined grains) and its health consequences. My experience provides a useful case study and illustrates how a bland, repetitive diet can lead to multiple nutrient deficiencies, manifesting in symptoms like muscle cramps and depression, which were reversed by supplementation and dietary change.

The paper also highlights the positive aspects of such a diet (e.g. protein from daily chicken) to provide a balanced perspective.

Fat-Soluble vs. Water-Soluble Vitamins: Classification and Evolutionary Perspective

Vitamins can be classified according to their solubility, a property that determines how they are absorbed, transported, stored, and utilised in the body, as well as how frequently they must be replenished through diet (Borel et al., 2013; Lykstad & Sharma, 2023).

Classification and Characteristics

Vitamins are grouped into two categories based on how they dissolve and are stored: fat-soluble vitamins and water-soluble vitamins. Fat-soluble vitamins (A, D, E, and K) are absorbed along with dietary fats and can be stored in the body’s fatty tissue and liver, sometimes in significant amounts (Lykstad & Sharma 2023). In contrast, water-soluble vitamins (the B-complex vitamins and vitamin C) dissolve in water, are not stored to a great extent (with a few exceptions like B₁₂), and excess amounts are readily excreted in urine (Lykstad & Sharma 2023). Because water-soluble vitamins are not retained for long, they need to be consumed regularly to avoid deficiency (Lykstad & Sharma 2023). Fat-soluble vitamins, on the other hand, can accumulate in body fat and liver; this storage capability means they do not need to be consumed every day, but it also raises the risk of toxicity if intake is excessive over time (Borel et al. 2013). Fat-soluble vitamins are transported in the body alongside lipids (for example, they are carried in chylomicrons after absorption) and perform diverse roles often unrelated to immediate energy production such as vitamin A which is crucial for vision, vitamin D for calcium regulation and gene expression, vitamin E as an antioxidant, and vitamin K for blood clotting (Clarkson 1993). Water-soluble B vitamins largely serve as coenzymes in metabolic pathways (supporting energy release from food) or in blood cell formation, while vitamin C acts as an antioxidant and enzyme cofactor in collagen synthesis, among other functions (Clarkson 1993).

Why Two Categories – Evolutionary Considerations

The distinction between fat- and water-soluble vitamins arises from their chemical structure and polarity. Fat-soluble vitamins are hydrophobic molecules (e.g. vitamin A is an isoprenoid compound, vitamin D is a sterol derivative) that readily dissolve in fats, whereas water-soluble vitamins are polar and dissolve in the aqueous compartments of the body. From an evolutionary perspective, the ability to store certain vitamins in the body’s fat and liver likely conferred a survival advantage. Fat-soluble vitamins are often found in sporadic sources in the diet (for example, vitamin A in liver or colourful fruits, vitamin D from sun-exposed foods or synthesis in skin, etc.), so the body evolved mechanisms to store them during times of abundance and draw on reserves during times of scarcity. As one review noted, the capacity to store an essential micronutrient like vitamin A in the liver provides a significant selective advantage by freeing the organism from needing a continuous dietary supply of that vitamin (Borel et al. 2013). In times when early humans or other animals might go weeks or months with limited access to vitamin A-rich foods, having liver stores meant vision and other vitamin A-dependent processes could be maintained. Water-soluble vitamins, in contrast, generally are abundant in a diverse plant-rich diet (for example, fruits, vegetables, and other foods consumed frequently), and their role as coenzymes in daily metabolism necessitates a constant turnover. Thus, it may have been less critical from an evolutionary standpoint to develop long-term storage for water-soluble vitamins (with vitamin B₁₂ being a notable exception, stored in the liver for up to several years). Instead, any excess of water-soluble vitamins is excreted to prevent buildup. Another evolutionary aspect is biosynthesis: many animals synthesise their own vitamin C or B vitamins, but humans lost some of these capabilities (for instance, we cannot make vitamin C due to a mutated gene, likely because fruits in the ancestral diet provided ample vitamin C) (Li & Schellhorn 2007). Losing the ability to synthesise certain vitamins puts greater importance on dietary intake, which in turn may have influenced dietary habits and storage adaptations. In summary, the fat-soluble versus water-soluble dichotomy is rooted in chemistry but carries evolutionary implications: fat solubility allows storage (advantageous for survival during nutrient scarcity), whereas water solubility allows easy transport in blood and avoids toxicity but requires frequent replenishment (Borel et al. 2013; Lykstad & Sharma 2023).

Practical Implications for Intake

The solubility of a vitamin also affects how we should consume it for optimal absorption. Fat-soluble vitamins are best absorbed when taken with dietary fat. For example, a person taking vitamin D or vitamin A supplements is advised to have them with a meal that contains some fat (such as olive oil, avocado, or meat) to ensure the vitamins are absorbed efficiently in the intestine. Without fat, absorption of these vitamins can be significantly reduced. Water-soluble vitamins, by contrast, can be taken with water or any beverage and do not require fat for absorption; however, because the body cannot store most of them, a large one-time dose will simply result in excess being excreted in urine. This is why consistent daily intake (from food or supplements) is important for water-soluble vitamins. Another implication is the timing and potential interactions: for instance, taking a fat-soluble multivitamin on an empty stomach (with no fat present) might lead to less absorption of vitamins A, D, E, K, whereas taking water-soluble vitamin C or B on an empty stomach is generally fine (it will dissolve and absorb readily, though sometimes high doses on empty stomach can cause mild gastrointestinal upset). Overall, understanding vitamin solubility helps in planning diets and supplement routines to maximise benefit – fat-soluble vitamins alongside fats, and water-soluble vitamins spaced regularly since they cannot be stored long-term.

Sweating, Hydration, and Vitamin Loss

Sweating and hydration influence fluid and mineral balance far more than vitamin status, yet certain circumstances can indirectly affect vitamin needs, making it important to understand the real extent of losses and how to compensate for them through diet (Brotherhood, 1984; Clarkson, 1993; Manore, 2000).

Water-Soluble Vitamins and Sweating

People who exercise or work in hot conditions often wonder if heavy sweating can drain their vitamin levels. Since water-soluble vitamins dissolve in water, it is conceivable that they could be lost in sweat. Early studies in the 1940s and 1950s did report that significant amounts of vitamins (like some B vitamins and vitamin C) could be lost through perspiration during intense exercise or heat exposure (Robinson & Robinson 1954). However, later research has largely debunked the idea that sweat losses of vitamins are nutritionally significant. A comprehensive review concluded that the loss of vitamins in sweat is negligible in terms of contributing to deficiencies (Brotherhood 1984; Clarkson 1993). In other words, while trace amounts of water-soluble vitamins (such as B₁, B₂, B₃, B₆, and C) can be detected in sweat, the quantities are usually too small to make a major dent in the body’s vitamin status (Clarkson 1993). For example, if one sweats profusely during a long workout in the heat, the primary losses are water and electrolytes (like sodium, chloride, potassium, and magnesium), not large stores of vitamins. One military nutrition study noted that earlier concerns about sweating causing vitamin deficiencies were unfounded and that vitamin sweat losses do not appear to justify increased vitamin requirements by themselves (Clarkson 1993).

That said, there are a few important nuances. First, heavy physical exercise can increase the body’s need for certain vitamins indirectly because of higher metabolic activity. The B-complex vitamins are coenzymes in energy metabolism, so intense training might increase turnover of B vitamins and thus increase dietary need slightly (Manore 2000). Additionally, sweating heavily day after day without adequate nutrition could potentially contribute to a marginal deficiency over time if one’s diet is not providing the vitamins to begin with. For instance, an athlete who has a poor diet low in B vitamins and vitamin C could exacerbate their risk of deficiency by sweating out the small amounts their body has. Some sources aimed at athletes suggest ensuring ample intake of vitamin C and B vitamins during training in hot climates, positing that sweat can carry out these micronutrients (Farrant 2020). Indeed, in physically active individuals (like endurance athletes or military personnel training in heat), it is prudent to replace water-soluble vitamins through diet or supplements just as a safeguard (especially vitamin C and B₁, B₂, B₆, which are involved in energy and recovery) (Farrant 2020). The consensus, however, is that hydration itself, in other words, drinking water and electrolyte solutions, will not prevent vitamin loss because vitamins aren’t conserved by simply staying hydrated. If anything, staying well-hydrated helps maintain blood volume and sweating rate, which is important for cooling, but vitamins lost in sweat (small as those losses are) would still need to be replenished by intake, not by water alone.

Electrolytes and Minerals in Sweat

While vitamin loss through sweat is minor, loss of minerals is a bigger concern. Sweat contains significant electrolytes like sodium and chloride (hence its salty taste), as well as smaller amounts of potassium, calcium, and magnesium. During intense exercise or heat exposure, an individual can lose several grams of salt and appreciable amounts of these minerals in a single session. Replacing electrolytes is crucial to prevent dehydration and muscle cramps. It’s worth noting that some minerals like magnesium and zinc, though lost in smaller quantities, could accumulate to meaningful losses over repeated days of heavy sweating. This is relevant because magnesium in particular is important for muscle and nerve function, a point we will return to when discussing magnesium and cramps. In summary, for those who sweat heavily, focusing on hydration (water) and electrolyte replacement is of primary importance for performance and health; vitamin replacement is usually accomplished by normal eating, but if the diet is restricted, a multivitamin or specific supplementation might be considered to cover any increased micronutrient needs.

Hydration Status and Vitamin D Formation

Vitamin D is somewhat unique among vitamins because its primary source for humans is not diet, but rather synthesis in the skin under exposure to sunlight (UVB). The question arises: could being dehydrated (i.e. having low body water) impact the body’s ability to produce or utilise vitamin D? Vitamin D production in the skin starts with 7-dehydrocholesterol (a cholesterol precursor) converting to previtamin D₃ under UVB radiation, which then becomes vitamin D₃. This process is localised in the skin and does not directly depend on hydration status. There is no scientific evidence that dehydration reduces the skin’s synthesis of vitamin D – the limiting factors for vitamin D synthesis are sun exposure (UV intensity, skin pigmentation, time outdoors) and the conversion steps in the liver and kidney, rather than the amount of water in the body. However, severe dehydration can have systemic effects: it can impair kidney function, and since the kidneys are responsible for converting vitamin D into its active form (calcitriol), one could speculate that a dehydrated, poorly perfused kidney might momentarily produce less active vitamin D. In normal scenarios, though, mild dehydration from exercise should not measurably alter vitamin D levels. What is more relevant is that dehydration often coincides with being outdoors in the heat (where one actually might make more vitamin D from sun) or with heavy exercise (which in some studies has been associated with lower vitamin D levels in athletes, but that is usually due to inadequate sun exposure or higher needs, not dehydration per se).

Another indirect link: dehydration often goes hand-in-hand with electrolyte imbalances, and one study noted that without sufficient magnesium (which can be lost through sweating and poor dietary intake), vitamin D metabolism suffers (Uwitonze & Razzaque, 2018). In essence, hydration itself is not a key factor in vitamin D status, but the behaviours around hydration might be. For example, someone who is chronically dehydrated may be indoors (avoiding heat) and thus get less sun, or might have dietary insufficiencies that coincide with poor fluid intake. To state it succinctly: being dehydrated does not directly impede vitamin D formation in the skin. The skin’s conversion of sunlight to vitamin D₃ is unaffected by internal hydration. Adequate hydration is of course important for overall health and may aid circulation (which could help distribute vitamin D once formed), but there is no known mechanism linking hydration levels to the cutaneous production of vitamin D. The body prioritizes maintaining calcium and vitamin D balance tightly; even if one were dehydrated, as long as the skin gets UVB and the liver/kidney enzymes have their co-factors (like magnesium), vitamin D activation should proceed. Therefore, the key takeaways are: focus on staying hydrated for general health and performance, ensure you get sunlight or dietary vitamin D, and be aware that heavy sweating mostly threatens your water and mineral balance rather than causing vitamin deficiencies.

Magnesium’s Role in Vitamin D Metabolism and Health

Magnesium is an essential mineral that serves as a cofactor in hundreds of enzymatic reactions in the body. One particularly important role of magnesium is in the metabolism of vitamin D. All of the enzymes that convert vitamin D from its inactive form (as obtained from sun or diet) into the active hormone form (calcitriol) require magnesium as a cofactor (Uwitonze & Razzaque, 2018). When we get vitamin D₃ (cholecalciferol) from the skin or supplements, it first needs to be hydroxylated in the liver to 25-hydroxyvitamin D, then in the kidney to 1,25-dihydroxyvitamin D (the active form). Magnesium is needed for both of these hydroxylation steps. Therefore, if someone is magnesium-deficient, their body may struggle to activate vitamin D properly, even if they have ample sun exposure or are taking vitamin D supplements. In practical terms, magnesium deficiency can present as a form of “functional” vitamin D deficiency – blood levels of 25(OH)D might be low or normal, but the processes that utilise vitamin D are impaired (Uwitonze & Razzaque, 2018). Recent research confirms this interplay: magnesium and vitamin D are closely linked – magnesium is essential for vitamin D synthesis, transport, and activation, and conversely, vitamin D status can affect magnesium absorption (Dominguez et al. 2025). One review in athletic populations noted that low magnesium status impairs vitamin D function and that correcting magnesium deficiency can improve vitamin D levels and effects (Dominguez et al. 2025). In fact, a randomised trial found that magnesium supplementation in people who were vitamin D insufficient helped raise 25(OH)D levels more effectively, presumably by enabling the enzymes to work (Deng et al. 2019). The take-home message is that magnesium is a crucial partner to vitamin D; practitioners sometimes advise that if vitamin D supplementation alone isn’t raising a patient’s vitamin D blood level, one should check magnesium intake/status as well (Costanzo et al. 2018).

Would Dehydration Impact Vitamin D? (Revisited)

As discussed, dehydration itself is not known to block vitamin D formation. However, magnesium status ties into this because a person who is frequently dehydrated (perhaps due to sweating) might also be losing magnesium. In my own experience (the case study where I work in Lagos and sweat heavily during workouts in a hot climate), I developed magnesium deficiency symptoms (muscle cramps), which could have potentially also blunted my vitamin D utilisation. It’s worth reiterating that staying well-hydrated and having sufficient electrolytes (magnesium included) is part of overall health; dehydration and mineral imbalances can indirectly affect many systems, but a direct line from dehydration to vitamin D deficiency is not established scientifically.

Effects of Magnesium Deficiency

Magnesium deficiency (hypomagnesemia) is more common than many realise, in part because modern diets (high in refined grains and low in greens, nuts, and seeds) often provide less than the recommended magnesium, and because stress, alcohol use, and certain medications (like diuretics) can deplete magnesium. In my case, my diet was mainly chicken, which is relatively low in magnesium (magnesium is abundant in leafy green vegetables, whole grains, legumes, nuts, and seeds, foods largely missing from that diet). Coupled with intense sweating (which leads to magnesium loss in sweat), it is not surprising I developed a deficiency. Common signs of magnesium deficiency include muscle twitches or cramps (especially in the calves or feet), muscle tension and spasms, fatigue, generalised weakness, and sometimes numbness or tingling (Dean 2017). In more severe cases, magnesium deficiency can cause disturbances in heart rhythm (arrhythmias), since magnesium is important for the electrical stability of heart cells. It can also contribute to high blood pressure (hypertension) over time (DiNicolantonio et al. 2018). Another cluster of symptoms involves mental and neurological health: magnesium deficiency can manifest as irritability, anxiety, and even depression (Eby & Eby 2006; Boyle et al. 2017). Research has found that low magnesium levels are associated with increased risk of depressive symptoms, and some clinical trials have shown magnesium supplementation can improve mild-to-moderate depression (Tarleton et al. 2017). The biological reason is that magnesium is involved in neurotransmitter regulation and the stress response – it modulates activity of the HPA (hypothalamic-pituitary-adrenal) axis and NMDA receptors in the brain, which are related to mood and anxiety (Shahbah et al. 2022). Low magnesium may cause neurons to be hyperexcitable (as magnesium normally blunts excessive release of excitatory neurotransmitters), potentially contributing to anxiety or poor sleep. Indeed, insomnia or restless sleep can be another symptom of magnesium inadequacy, as magnesium helps muscles relax and supports deep sleep phases.

In my case, I experienced frequent muscle cramps (a hallmark of magnesium deficiency), which resolved when I started magnesium supplementation. This is a classic confirmation that low magnesium was an issue. I also experienced cycles of depression every few months; while many factors can contribute to mood, one wonders if his chronically low magnesium (along with low vitamin C and perhaps vitamin D/B vitamins) played a role in those lows. Magnesium deficiency has been linked to apathy (a state of listless, “I don’t care” feeling) and low mood (Ivkovic et al. 2023; Sartori et al. 2012). A 2023 review noted that mild magnesium deficiency often presents with mental numbness, lack of emotion, and fatigue (Ivkovic et al. 2023). Given that magnesium is also needed for energy production (it stabilises ATP, the energy molecule), deficiency can literally make one feel drained of energy and motivation. Additionally, magnesium works closely with other minerals; for example, it helps regulate calcium and potassium balance. If magnesium is low, calcium may not be properly controlled, which can lead to muscle over-excitability (cramps) and can also trigger the release of stress hormones. There is even a synergy with vitamin D and calcium: low magnesium can lead to low calcium (hypocalcemia) and vitamin D resistance, which in combination could cause muscle aches, bone pain, or mood changes.

In summary, magnesium deficiency can have wide-ranging effects: physically, it causes muscle cramps, weakness, tremors, and in severe cases heart arrhythmias and osteoporosis (weakened bones); neurologically, it can cause headaches or migraine susceptibility; and psychologically, it can contribute to anxiety, irritability, and depression (Boyle et al. 2017; Gao et al. 2025). The resolution of our subject’s cramps with magnesium pills highlights how crucial this mineral is. It is a reminder that for individuals who sweat a lot or have limited diets, magnesium-rich foods or supplements are important for maintaining muscle and nerve function and for supporting the actions of vitamin D and other nutrients.

Recognising Vitamin and Mineral Deficiencies

One of the challenges in nutrition is identifying when a person is deficient in a particular vitamin or mineral. Deficiencies can develop gradually and present with subtle symptoms that are often mistaken for other health issues or just “feeling run-down.” Below is a summary of how we can recognise some common vitamin and mineral deficiencies, based on their classic signs and symptoms (Combs & McClung 2017; NIH Fact Sheets; Ivkovic et al. 2023):

• Vitamin A (Fat-Soluble): Night blindness (difficulty seeing in low light) is a hallmark early sign of vitamin A deficiency. Further deficiency can cause dry, rough eyes (xerophthalmia) and, if severe, corneal ulcers and blindness. Dry skin or rough, scaly skin can also occur, as vitamin A is important for epithelial cell health. Individuals may experience more frequent infections as well, since vitamin A supports the immune system.
• B-Complex Vitamins (Water-Soluble): There are eight B vitamins, and each has distinct deficiency syndromes:
  • Thiamine (B₁): Deficiency causes beriberi, which comes in a dry form (nerve damage, peripheral neuropathy, muscle weakness, tingling, paralysis risk) and a wet form (affecting the heart, leading to edema and heart failure). In developed countries, thiamine deficiency is often seen in alcohol use disorder and can lead to Wernicke-Korsakoff syndrome (confusion, poor coordination, memory problems).
  • Riboflavin (B₂): Deficiency (ariboflavinosis) causes cracks at the corners of the mouth (cheilosis), a swollen magenta-colored tongue (glossitis), sore throat, and skin rash. It often coexists with other B vitamin deficiencies.
  • Niacin (B₃): Deficiency causes pellagra, classically described by the “4 D’s”: dermatitis (a dark, peeling rash in sun-exposed areas), diarrhoea, dementia (neurological symptoms, confusion), and, if untreated, death. Pellagra was historically seen in diets based almost entirely on untreated corn or sorghum. I ate mostly chicken and bread, which are adequate in niacin (chicken is rich in niacin), so I did not develop pellagra.
  • Pantothenic Acid (B₅): True deficiency is extremely rare (pantothenic acid is widespread in foods). It may cause general symptoms like fatigue, irritability, numbness, and digestive issues.
  • Vitamin B₆ (Pyridoxine): Deficiency can cause skin rashes, cheilosis (cracks at mouth corners, similar to B₂ deficiency), a swollen tongue, and neurological issues like depression, confusion, and in severe cases seizures. B₆ is needed for neurotransmitter synthesis (including serotonin), so low B₆ can affect mood. The chicken-heavy diet provides some B₆, but a marginal deficiency could still occur if intake is consistently low.
  • Biotin (B₇): Deficiency is rare (gut bacteria produce some biotin, and it’s in many foods). It can cause hair loss, skin rash (especially facial), and neurological symptoms (depression, lethargy, numbness).
  • Folate (B₉): Folate deficiency leads to megaloblastic anaemia (large, immature red blood cells) and symptoms of anaemia: fatigue, weakness, shortness of breath. It also causes glossitis (smooth, red tongue) and can cause elevated homocysteine levels. In pregnant women, folate deficiency is especially dangerous because it can cause neural tube birth defects in the fetus. Folate has roles in neurotransmitter production, and low folate has been linked to depression as well (Coppen & Bolander-Gouaille, 2005).
  • Vitamin B₁₂ (Cobalamin): Deficiency causes pernicious (megaloblastic) anaemia and neurological symptoms. People may experience tingling or numbness in their hands and feet, difficulty walking, memory loss or confusion, and fatigue. B₁₂ deficiency can also cause mood disturbances like depression or irritability. It often results from poor absorption (lack of intrinsic factor or digestive issues) rather than low dietary intake, except in strict vegans who don’t supplement. Chicken provides some B₁₂ (especially in darker meat), so our case individual might have gotten enough B₁₂ from daily chicken to avoid anaemia, but perhaps not at optimal levels if portion sizes were small.
• Vitamin C (Water-Soluble): Deficiency leads to scurvy. Early signs include fatigue, weakness, and low mood or irritability – interestingly, depression can be one of the first symptoms of scurvy (Hodges et al. 1971). As it progresses, one sees gum problems (swollen, bleeding gums), skin issues like easy bruising and pinpoint haemorrhages (petechiae) due to weakened blood vessel walls, poor wound healing, and joint pain. In advanced scurvy, teeth can fall out, and severe systemic illness occurs. My diet lacked fruits or vegetables, so I was likely vitamin C-deficient. I noted depression and extreme fatigue after some months could well have been partly due to subclinical scurvy. I also experienced improved well-being after taking vitamin C supplements which is consistent with replenishing vitamin C. Mild vitamin C deficiency (even short of full scurvy) is known to cause lethargy and a sense of apathy (Ivkovic et al. 2023). Thankfully, vitamin C deficiency is quickly reversible; many of my symptoms improved dramatically once I supplemented vitamin C, which is a telling sign that low vitamin C was an issue.
• Vitamin D (Fat-Soluble): Deficiency causes rickets in children (soft, deformed bones, e.g. bow legs) and osteomalacia in adults (bone pain, muscle weakness due to demineralised bones). Many adults with vitamin D deficiency experience diffuse bone aches or frequent fractures. Another symptom can be muscle weakness or fatigue. Importantly, vitamin D receptors exist in the brain, and low vitamin D has been associated with increased risk of depression and cognitive impairment (Gao et al. 2025). In the personal case study, even in sunny Nigeria, it’s possible I had low vitamin D because I mostly stayed indoors for work (many urban Africans surprisingly have vitamin D insufficiency due to indoor lifestyles and melanin in darker skin reducing vitamin D synthesis). Low vitamin D could have contributed to my low mood and energy. When I travelled to Europe/South Africa, I would spent more time outdoors or had fortified foods (many Western countries fortify milk with vitamin D), improving my status. Symptoms of mild vitamin D deficiency can be subtle – for example, frequent illness (due to reduced immune function), fatigue, or a blue mood – so it often goes undiagnosed without a blood test.
• Vitamin E (Fat-Soluble): Deficiency is rare and usually only in cases of fat malabsorption (since vitamin E is widely present in nuts, seeds, vegetable oils, etc.). Severe deficiency can cause nerve and muscle damage, manifested as peripheral neuropathy (tingling, weakness) or problems with balance and coordination (ataxia). My diet likely provided some vitamin E (white bread has a little, and if the chicken was fried in oil, there might be some), so he probably wasn’t vitamin E deficient.
• Vitamin K (Fat-Soluble): Deficiency (again, rare except in malabsorption or if gut flora are disrupted, since gut bacteria produce vitamin K) causes bleeding problems – easy bruising, bleeding gums or nosebleeds, blood in stool or heavy menstrual bleeding – because vitamin K is required for blood clotting factor activation. There could also be bone loss, as K is involved in bone protein formation. My diet (mainly chicken and some bread) is very low in vitamin K (found in leafy greens primarily), but vitamin K deficiency symptoms were not experienced. Possibly his gut bacteria produced enough, or he had just enough from occasional other foods.
• Iron (Mineral): Iron deficiency causes iron-deficiency anaemia. Symptoms include fatigue, weakness, shortness of breath on exertion, dizziness, headache, and often feeling cold or having cold extremities. One classic sign can be pica (craving non-food items like ice or dirt) and spoon-shaped nails (koilonychia) in severe cases. Iron deficiency can also cause restless legs syndrome. Iron is essential for neurotransmitter synthesis, too, so low iron is linked with poor concentration and can even contribute to depressed mood. In the diet described, white bread (if refined and not enriched) has very little iron, and chicken provides some iron but not as much as red meat. Due to my long-term limited diet, I could have developed borderline iron deficiency, though I ate meat daily, which likely provided enough to stave off severe anaemia. My bouts of extreme fatigue could partly relate to iron status as well, especially if my iron was only marginal.
• Calcium (Mineral): Calcium deficiency over the short term is buffered by bones (the body will draw calcium from bones to keep blood levels normal), so you don’t get obvious short-term symptoms except perhaps muscle cramps or tingling if it’s very low. Over the long term, inadequate calcium intake contributes to osteoporosis (weak bones prone to fracture). Our subject consumed no dairy and little else that has calcium (white bread has minimal unless fortified; chicken has some, but not high). However, if I drank any fortified products or occasionally consumed vegetables that could have helped, but I did not. I don’t have evidence of my calcium status, but long-term, a diet low in calcium and vitamin D could risk bone density loss.
• Zinc (Mineral): Zinc deficiency can cause impaired immune function (getting sick often, slow wound healing), loss of taste or smell, skin rashes, and, in severe cases, growth retardation in children or hair loss. It can also cause low appetite and depression (zinc is involved in brain function). Chicken and meat are decent sources of zinc, so the daily chicken likely provided some zinc, possibly enough to avoid overt deficiency.
• Iodine (Mineral): Iodine deficiency causes thyroid dysfunction (hypothyroidism) and goitre (swollen thyroid gland in the neck). Symptoms include fatigue, weight gain, feeling cold, depression, and high cholesterol. In pregnancy, iodine deficiency can cause cretinism (severe developmental delays in the baby). This is common in areas without iodised salt. I almost consume no salt. In Nigeria, iodine deficiency used to be common, but iodised salt programs have improved that. Given that I had energy and normal development aside from mood dips, iodine was probably sufficient from salt that is added to the chicken.
• Selenium (Mineral): Selenium deficiency can contribute to cardiomyopathy (heart muscle weakness – Keshan disease) and immune dysfunction. It’s rare except in regions with selenium-poor soils. Meat (including chicken) contains selenium, so he likely got some from chicken.

In general, the body often gives early warning signs of deficiencies: fatigue is a common red flag that could indicate anaemia (from iron, B₁₂, or folate deficiency), low vitamin C, or low magnesium, among other issues. Changes in skin, hair, and nails often reflect nutrient status: for instance, brittle hair/nails might suggest biotin or iron issues; dry skin might suggest vitamin A or essential fatty acid deficiency; mouth sores or cracking can indicate B vitamin deficiencies. Mood changes, as we’ve emphasised, can result from deficiencies in nutrients like B₆, B₁₂, folate, vitamin D, magnesium, and vitamin C. Cognitive issues or nerve problems could point to B₁₂ or B₁ deficiencies. Recognising these patterns can guide one to seek medical tests – for example, blood tests for anaemia, vitamin levels, etc. It’s always best to confirm a suspected deficiency with a lab test if possible (such as checking 25(OH) vitamin D levels, serum ferritin for iron, or B₁₂ levels), because symptoms are not specific. In our case study, I diagnosed my own vitamin C and magnesium deficiencies by observing the dramatic improvement upon taking supplements (a form of “therapeutic trial”). This is a practical approach, but ideally, one should verify with a healthcare provider.

Vitamins, Minerals, and Mental Health

Nutrition plays a significant role in brain health and mood regulation. Deficiencies in certain vitamins and minerals can impair cognitive function and contribute to mental health disorders such as depression and anxiety. Conversely, replenishing those nutrients through diet or supplements can improve mood and well-being in people who are deficient. The connection between vitamins/minerals and mental state is an active area of research, and while not every claim is conclusively proven, a growing body of evidence supports the importance of micronutrients for psychological health (Gao et al. 2025).

B Vitamins and Mood

The B-complex vitamins (especially B₆, B₉/folate, and B₁₂) are crucial for neurotransmitter synthesis and brain function. For example, vitamin B₆ is a cofactor in the production of serotonin (the “feel-good” neurotransmitter) and dopamine. Low B₆ can lead to low serotonin levels, potentially causing depression, irritability, and difficulty sleeping. Folate and B₁₂ are required for the one-carbon metabolism pathway that produces S-adenosylmethionine (SAMe), a molecule essential for neurotransmitter metabolism. Deficiencies in folate or B₁₂ lead to elevated homocysteine, which has neurotoxic effects and has been linked to depression and cognitive decline. Numerous studies have found that people with depression often have low levels of folate or B₁₂, and that supplementation can improve antidepressant treatment outcomes for some (Coppen & Bolander-Gouaille 2005). In older adults, low B₁₂ status is associated with a significantly higher risk of developing depression (Chen et al. 2008). Even subclinical deficiencies can matter: one study noted that low normal B₁₂ levels were associated with depressive symptoms in women, suggesting that what is considered “normal” in lab ranges might still be suboptimal for mood in some individuals. Beyond depression, inadequate B vitamins can increase anxiety and mental fatigue. On the flip side, ensuring adequate B vitamin intake (through leafy greens, whole grains, meats, and legumes, or via supplements) tends to support better mood, more energy, and sharper focus. Our case individual’s diet had some B vitamins from chicken and fortified bread, but it likely fell short on folate (no vegetables) and perhaps B₆ or B₂. It is plausible that marginal B-vitamin deficiencies contributed to his depressive episodes. Notably, when he traveled and ate a diverse diet, he would have consumed more B-rich foods (fruits, vegetables, whole grains), which might have improved his B-vitamin status and thereby his mood.

Vitamin D and Mental Health

Vitamin D is often called the “sunshine vitamin” and has hormone-like effects in the brain. Receptors for vitamin D exist on neurons and glial cells. Vitamin D can modulate neurotransmitters and has anti-inflammatory and neuroprotective effects. There is substantial evidence linking low vitamin D levels with a higher incidence of depression (Anglin et al. 2013). Some proposed mechanisms are that vitamin D helps regulate serotonin synthesis and release (Patrick & Ames 2015), and low levels might predispose to mood disorders. Clinical trials on vitamin D supplementation for depression have had mixed results – some show improvement in mood (especially in those who are deficient to begin with), while others show minimal effect in generally nourished individuals. Nonetheless, in populations like the elderly or those with existing depression, treating vitamin D deficiency often yields improvements in mood and energy (Gao et al. 2025). In our case, although Nigeria is sunny, as mentioned, the combination of a possible indoor lifestyle and dark skin could have led to low vitamin D. Additionally, his magnesium deficiency could have impaired vitamin D activation. His depressive bouts might have been exacerbated in part by low vitamin D levels. When I travelled to places with more outdoor recreation (or perhaps took a break during the day), I increased my sun exposure, thereby boosting my vitamin D, and indeed, I experienced complete recovery of mental state after a break from Lagos. This correlation, while anecdotal, aligns with what we know about vitamin D’s seasonal effect on mood (winter depression in higher latitudes due to lack of sun, etc., which can be alleviated by restoring vitamin D). It would be interesting if I had my vitamin D levels measured; it’s quite possible they were insufficient, and ensuring vitamin D adequacy (through safe sun or a supplement) could be important for long-term mental health.

Vitamin C and Psychological Health

We often think of vitamin C in terms of immune function or scurvy prevention, but it also affects the brain. The brain has high levels of vitamin C, which it uses as an antioxidant and as a cofactor in synthesising neurotransmitters like norepinephrine. As noted earlier, one of the early signs of vitamin C deficiency is depression or mood lability. Hospitalised patients with even marginally low vitamin C have reported feeling unusually fatigued or depressed, and these feelings improved with vitamin C administration (Carr et al. 2013). A meta-analysis found that vitamin C supplementation can improve mood in those who are deficient or under high oxidative stress (HOPE trial, 2011). In the case study, the dramatic improvement after taking vitamin C pills strongly suggests my prior state of depression and fatigue was linked to low vitamin C. It’s a poignant example of how hidden deficiencies can masquerade as psychological issues – scurvy in the 18th century often began with “melancholy” and lethargy before gum bleeding set in. Today, severe scurvy is rare, but chronic low vitamin C might still contribute to feeling “down” or mentally foggy, and nobody would suspect it unless they consider diet. The good news is vitamin C-rich foods (citrus fruits, berries, bell peppers, etc.) and supplements are an easy fix, as he discovered.

One might wonder whether eating animal brains, given the brain’s own dependence on vitamin C, could provide enough of this nutrient in the human diet. In reality, this is not the case. Although brains (from cows, pigs, sheep, or chickens) do contain vitamin C, the amounts are relatively small, and much of it is destroyed by cooking since vitamin C is water-soluble and heat-labile. Far richer animal sources are certain organ meats, particularly liver and kidney, which retain meaningful amounts when eaten raw or only lightly cooked. The adrenal glands of animals are exceptionally high in vitamin C, though they are seldom consumed. Muscle meat, fat, marrow, and blood provide negligible quantities. Historically, Arctic peoples avoided scurvy despite the absence of fruits and vegetables by consuming raw or fermented organ meats, especially liver and kidney, from reindeer, seals, or fish. In contrast, most modern diets rely on plant sources where vitamin C levels are both higher and more stable. Thus, while animal organs can contribute, especially in traditional or survival contexts, they cannot match the consistency and abundance of vitamin C found in fruits and vegetables.

The chart below highlights how the vitamin C content of animal brains is far lower than that of common plant foods. For example, 100 g of cow brain contains only about 10 mg of vitamin C, while the same weight of orange delivers 53 mg, and red bell pepper provides over 120 mg. The comparison makes it clear that even the richest animal brains cannot supply enough vitamin C for human needs, whereas plant sources easily meet or exceed daily requirements.

Animal brain (100 g)	Vit C (mg)	Comparable plant (100 g)
Cow brain	53	Orange
Pig brain	59	Strawberries
Sheep brain	89	Broccoli (raw)
Chicken brain	127	Red bell pepper

The chart below compares animal organs that are relatively rich in vitamin C with well-known vegetable sources. It shows that while liver, kidney, and especially adrenal glands do provide measurable amounts of vitamin C, they still fall short of common vegetables like broccoli or red bell pepper, which deliver far higher levels per 100 g. The exception is the adrenal gland, which is exceptionally high, though rarely consumed in practice. The comparison underlines why, despite certain organ meats containing vitamin C, vegetables remain the most reliable and accessible dietary sources.

Animal part (100 g)	Vit C (mg)	Comparable vegetable (100 g)
Beef liver	53	Orange
Lamb liver	59	Strawberries
Chicken liver	89	Broccoli (raw)
Beef kidney	6	Carrot
Lamb kidney	14	Tomato
Adrenal gland (various species)	127	Red bell pepper

In Styria and the broader German-speaking Alpine regions, traditional offal dishes such as Beuschel (a ragout of lungs, heart, kidneys, spleen, tongue) are well documented, but there is no historical evidence that adrenal glands (Nebennieren) were recognised or intentionally consumed. While adrenal glands may have been present incidentally in organ clusters (“pluck”), they were never singled out in recipes or culinary references. This further underscores the rarity of deliberate consumption of this vitamin-C-rich tissue in European culinary tradition.

In Africa, the consumption of offal has long been widespread and culturally important, with prized dishes featuring liver, kidney, heart, lungs, stomach, and intestines well documented across many regions. However, there is no historical evidence that adrenal glands were recognised or intentionally consumed. They have, in all likelihood been ingested incidentally when the entire organ cluster around the kidneys was prepared, but they were never singled out in culinary practice or cultural records. This highlights that, much like in Europe, the deliberate use of adrenal glands as a distinct food source was absent in African traditions, despite their unusually high vitamin-C content.

Minerals (Iron, Zinc, Selenium) and Mood

Iron deficiency anaemia is well known to cause fatigue and brain fog, which can indirectly cause depressed mood simply because one feels unwell. In children, iron deficiency is linked to developmental delays and maybe behavioural issues. In adults, correcting anaemia often improves energy and cognitive function substantially. Zinc is a cofactor for many enzymes in the brain and is involved in modulating the NMDA receptor and BDNF (brain-derived neurotrophic factor). Low zinc has been observed in some depressed patients, and supplements have been studied as an adjunct to antidepressants (some evidence suggests zinc can enhance antidepressant therapy) (Swardfager et al. 2013). Selenium, required for antioxidant enzymes like glutathione peroxidase, has been correlated with mood as well – both low and excessively high selenium have been associated with mood changes. In regions of selenium deficiency, depression scores tend to be higher, possibly due to increased oxidative stress damaging neurons (Shor et al. 2011). In my case, I had moderate zinc and selenium from meat, so these may not have been at deficiency levels, but were probably not optimal either. Notably, Lagos and many African urban centres have issues with iron deficiency in the diet; if I were borderline anaemic, that would certainly cause me to feel listless and mentally exhausted.

Magnesium and the Mind

We already covered magnesium in depth, but to reiterate in the mental health context, magnesium has a calming effect on the nervous system. It binds to GABA receptors (the primary inhibitory neurotransmitter), supporting relaxation, and it antagonises NMDA receptors (which, if overactive, can lead to anxiety and neurotoxicity). Magnesium also regulates the release of stress hormones. When magnesium is low, people can experience heightened anxiety, panic attacks, or depression. A 2020 study found significantly lower magnesium levels in patients with depression compared to healthy controls (Rajizadeh et al. 2020). Moreover, an interesting correlation: people often crave chocolate when stressed – chocolate contains magnesium, which some speculate is the body’s subconscious attempt to get more of this calming mineral. In clinical settings, magnesium has been used intravenously to treat acute anxiety or even to aid in psychiatric conditions (for example, magnesium sulfate is sometimes given to agitated patients with magnesium deficiency). In my case, I experienced becoming “amazingly depressed” after several months of my limited diet and intense work could very well relate to magnesium depletion over that time. Each time I replenished (with supplements or with a varied diet on vacation), my brain chemistry likely rebounded.

Key Nutrients: Functions, Deficiency Signs, and Psychological Links

The following table outlines the main functions of key vitamins and minerals, the typical physical signs of deficiency, and the associated psychological or cognitive features.

Vitamin C	Antioxidant, collagen production, iron absorption	Fatigue, bleeding gums, slow wound healing	Irritability, apathy, low mood, cognitive slowing (Plevin & Galletly 2020)
B vitamins	Energy metabolism, blood cells, nervous system	Beriberi, pellagra, megaloblastic anaemia, neuropathy	Low motivation, impaired memory and concentration; severe thiamine deficiency causes Wernicke–Korsakoff (Kennedy 2016; Sechi & Serra 2007)
Iron	Oxygen transport, mitochondrial function	Pallor, exertional dyspnoea, brittle hair and nails	Fatigue, poor concentration, low mood; improves with repletion in deficiency (Jáuregui-Lobera 2014)
Vitamin D	Bone and muscle health, immune regulation)	Bone pain, muscle weakness, rickets or osteomalacia	Higher risk of depressive symptoms when low; modest benefit of supplementation in depression (Anglin et al. 2013; Vellekkatt & Menon 2019)
Magnesium	Neuromuscular, enzymatic and HPA-axis regulation	Cramps, tremor, arrhythmia, hypertension	Irritability, anxiety, insomnia, low mood; RCT benefit in mild depression (Boyle et al. 2017; Tarleton et al. 2017)
Zinc	Immune defence, neurotransmission	Poor wound healing, hair loss, altered taste	Higher risk of depression when low; adjunctive benefit of zinc in some trials (Swardfager et al. 2013; Wang et al. 2018)
Selenium	Antioxidant enzymes, thyroid hormone function	Myopathy; cardiomyopathy in severe deficiency	Mood and anxiety symptoms variably linked to low status (Wang et al. 2018)
Iodine	Thyroid hormones, neurodevelopment	Goitre, hypothyroidism	Slowed cognition and low mood in hypothyroidism; maternal insufficiency impairs child IQ (Bath et al. 2013; Hatch-McChesney & Lieberman 2022)
Omega-3 (EPA/DHA)	Neuronal membranes, anti-inflammatory signalling	Dry skin, inflammatory complaints	Adjunctive antidepressant effects, best with EPA-predominant formulas (Hallahan et al. 2016; Grosso et al. 2019

Case Study: Long-Term Restricted Diet in Lagos – Impacts on Health and Mood

Background of the Case:

I work in Lagos, Nigeria, where for several years I ate a very limited diet: essentially a piece of cooked chicken every day, along with a few slices of white bread or some rice. This diet provided calories primarily from carbohydrates (white bread or rice) and protein from the chicken, but very little in terms of fruits, vegetables, or variety. I exercised regularly with intense workouts that caused profuse sweating (described as being drenched as if he “showered with clothes on”). For months on end, I would not consume significant sources of vitamin C (no fruits/veg), fibre (almost none, since white bread and rice are refined), or dairy (so presumably low calcium and perhaps low vitamin D intake). I would then experience a crash in my well-being: physical symptoms like frequent muscle cramps, and mental symptoms like deep depression and lethargy after about 3–4 months on this regimen. Periodically, he took a 10-day break to Europe or South Africa, during which I “ate very healthy” (a balanced diet with fruits, vegetables, and varied cuisine) and also got a break from stress. During these trips, I noticed a complete recovery in energy and mental state. After returning to Lagos and resuming the same limited diet/work pattern, the cycle would repeat. Recently, I started taking vitamin C supplements and magnesium supplements, which corresponded with noticeable improvements: the muscle cramps disappeared with magnesium, and my overall body feel improved with vitamin C.

This case provides a real-life example of how a monotonous, unbalanced diet can lead to multiple micronutrient deficiencies and how those deficiencies manifest in health issues. It also demonstrates the improvements that can occur with targeted supplementation and dietary diversification. Let’s analyse the nutritional aspects and likely physiological changes in this scenario:

Nutritional Analysis of the Diet

Chicken is a nutritious food. It contains high-quality protein with all essential amino acids, and it provides certain vitamins and minerals. White meat chicken (e.g. chicken breast) is particularly rich in niacin (vitamin B₃) and vitamin B₆, and it provides some vitamin B₁₂ (especially in dark meat like legs or thighs). Chicken is also a source of minerals like phosphorus (for bone health), selenium (an antioxidant mineral), and zinc (for immune function). It even has a small amount of iron (though less than red meat) and magnesium. I ate chicken skin and cartilage; there would be collagen proteins as well, which can support joint health (collagen is broken down into gelatin when cooked, contributing to amino acids like glycine and proline that the body can use to make its own collagen for skin, joints, etc.). Chicken also contains some creatine, which is a compound beneficial for muscle energy (though we usually think of creatine in red meat, chicken has some too). Additionally, the protein intake (a piece of chicken daily) likely helped maintain his muscle mass, given he worked out, so in terms of macronutrients, he was getting enough protein for muscle repair, which is a positive aspect of the diet. The diet was not all “bad”; relying on chicken daily ensured I did not develop protein-calorie malnutrition or severe niacin deficiency (in fact, niacin from chicken probably prevented pellagra, which was historically common in maize-based diets in some parts of Africa when protein intake was low).

White bread and white rice, while not nutrient-dense, are usually fortified with a few vitamins in many countries. For instance, if the bread was made with fortified flour, it might have added B₁ (thiamine), B₂ (riboflavin), B₃ (niacin), folic acid, and iron as per standard flour fortification policies. Nigeria does have wheat flour fortification programs (including iron and folic acid). So the bread could have provided some baseline amount of those B vitamins and iron. Rice, if it were white rice, typically is not fortified in Nigeria (fortified rice is not common there as it is in the US or some countries), so rice would mainly provide calories and a little protein but not much else. Thus, the staples in his diet gave him energy and a minimal array of micronutrients.

Key Missing Nutrients

The most glaring omission in this diet was vitamin C, which is only found in fruits and vegetables (and some organ meats, but he wasn’t eating liver or anything). For “years,” I essentially had zero to negligible vitamin C intake before supplementing. Humans require vitamin C from the diet; without it, scurvy is inevitable within 4–12 weeks, typically. I likely was hovering in a low-vitamin C state: enough might have come incidentally from any small vegetable garnish, or so, or he might have had occasional juice or something unknown, but essentially he was at high risk. My symptoms of frequent fatigue, poor recovery, and especially the depression after a few months could be attributed partly to vitamin C depletion. The timeline fits: the body’s vitamin C stores (for example, in the adrenal glands and other tissues) can last a couple of months. After that, scurvy symptoms start. Perhaps at the 3–4 month mark, my vitamin C was low enough to cause mood disturbances and joint pain, which I had as muscle/joint aches. When I then ate a diet full of vegetables and fruits on my travels, I replenished vitamin C and felt dramatically better. This is very plausible, as scurvy’s neuropsychiatric symptoms (depression, irritability) reverse quickly (often within a week or two) with adequate vitamin C.

Magnesium was another major missing element. Chicken and white bread have relatively low magnesium. A 100g chicken breast has maybe ~20 milligrams of magnesium, which is not much (the RDA for magnesium is around 400 mg for men). White bread, being made from refined flour, has much of the magnesium stripped away (whole wheat bread is higher in Mg, but white is not). So his daily intake could have been well under 100 mg of magnesium. On top of that, through intense exercise, I was likely losing magnesium in sweat and perhaps urine (exercise can increase urinary magnesium loss transiently). Over weeks, my body’s magnesium stores (half of which are in bone, and the rest in soft tissues) would deplete. The result: muscle cramps, which he indeed suffered. The fact that magnesium supplements eliminated my cramps is a strong confirmation. Magnesium would also have an almost immediate benefit on my energy (since magnesium is needed to generate ATP) and possibly on sleep quality. I noticed feeling calmer or sleeping more deeply after a few days of magnesium supplementation, which many deficient people report.

B-complex vitamins could be partially adequate due to chicken and fortified bread, but not all. Folate was likely insufficient (lack of greens/beans). B₆ might have been marginal once the chicken’s B₆ was all he got. Thiamine and riboflavin might have been okay if bread were fortified, but if not, those could be low, too. B₁₂ he got from chicken (perhaps enough, but if only eating a small piece, possibly not the full RDA depending on the cut). Over the years, a marginal B₁₂ intake can lead to depletion of B₁₂ stores. A limited experience of neurological issues, like tingling occurred. Folate deficiency could have contributed to my low mood, as low folate is linked to depression and poor response to antidepressants (a moot point since I wasn’t on those, but it indicates folate’s role in mood). During his healthy eating breaks, I ate salads, fruits, and multi-ingredient meals, which supplied folate and other B’s, possibly explaining part of my mental rebound.

Iron intake in this diet might have been borderline, as discussed. I did have some from chicken and possibly from fortified bread. However, I was also regularly doing intense exercise, which in men can actually help maintain iron by boosting erythropoiesis efficiency, but also strenuous exercise can also cause some iron loss (through sweat and foot-strike hemolysis for runners, etc.). The major experience was that of depression and fatigue; fatigue could be anaemia, but it could also be the general effect of low magnesium/vitamin C/vitamin D. It’s possible that part of why I felt energetic after travel was a higher iron intake (maybe he ate red meat, spinach, etc., on vacation, boosting his iron).

Another aspect is protein and collagen: One of the major benefits of eating chicken every day is high intake of collagen and protein. Eating meat daily ensures sufficient protein for muscle maintenance and tissue repair. Chicken contains collagen in its skin, bones, and connective tissue. I regularly consumed the cartilage (for example, gnawing meat off the bone) and skin, which meant that I ingested some collagen protein. Collagen is made of amino acids like glycine and proline, which are also found in meat generally. So my diet, while monotonous, did supply the building blocks for his body to repair tendons, ligaments, and skin. In effect, my diet likely kept my musculoskeletal system relatively strong in terms of protein (I am able to work out regularly, indicating preserved muscle mass and strength). Many who have insufficient protein would feel weakness or muscle wasting, which he did not report. So that is a positive: the daily chicken provided high biological value protein that prevented any protein deficiency. Additionally, chicken is a lean meat (depending on the cut, e.g. breast is low fat). This means I wasn’t getting a lot of saturated fat (which could be positive for cardiovascular health), though at the same time, I might have been low on essential fatty acids (if not eating fish or seeds).

Chicken also provides some tryptophan, an amino acid precursor to serotonin. There is a popular notion that turkey (similar to chicken) makes one sleepy or happy due to tryptophan content, though in reality, many protein foods have similar tryptophan levels. Still, having tryptophan in the diet is necessary for the body to produce serotonin and melatonin. If his diet had been entirely devoid of protein or tryptophan, it could severely affect mood and sleep. Thankfully, the chicken ensured he had those amino acids. So in a way, the chicken every day might have been protective against even worse depression – it gave some baseline of nutrients that a diet of just bread or rice would not. Other minerals from chicken include phosphorus (important for bone and ATP energy molecules), selenium (for thyroid function and antioxidant enzymes), and potassium (needed for heart and muscle function). Chicken isn’t as rich in potassium as fruits/veggies, but it has some. So he wasn’t completely devoid of micronutrients; he had a narrow range, but it covered some essentials enough to keep him going.

Overall Health Impacts

Over years, a bland and restricted diet like this can lead to multiple chronic issues:

• Chronic Vitamin Deficiencies: as we saw, vitamin C and likely others were chronically low, leading to repeated sub-scurvy states and low mental/physical energy.
• Gastrointestinal Health: Lack of fibre (from not eating vegetables, fruits, or whole grains) likely meant his gut microbiome was not well-fed. He may have experienced constipation or irregular bowel movements. A healthy microbiome thrives on fibre; without it, beneficial bacteria reduce and gut health can suffer, possibly leading to inflammation or poorer nutrient absorption. Also, not eating a variety of foods could predispose one to deficiencies in prebiotics and such.
• Immune Function: Vitamins A, C, D, E, and zinc are crucial for immunity. His diet had zinc and some selenium, but vitamin A (aside from a little in chicken liver if he ate that, which likely he didn’t) and vitamin C were minimal. I might have been more prone to infections (frequent colds or slow-healing wounds). Indeed, I noted frequent “cramps”; however, vitamin C deficiency often shows as getting colds easily or slow recovery. I noticed improvement in my overall health after taking vitamin C and healing faster from exercise-induced soreness (vitamin C helps with collagen repair).
• Bone Health: Years without calcium and vitamin D could silently weaken bones. I am relatively young, but if this continued into older age, I could be at risk of early osteoporosis. If I had a vitamin D test, it might have been low despite living in a sunny country, due to an indoor lifestyle and diet. My magnesium deficiency could also compromise bone health since magnesium is part of bone mineral and needed for parathyroid hormone function.
• Metabolic Health: A diet heavy in refined carbs (white bread, rice) and low in vegetables could spike blood sugar and provide low satiety. My exercise keeeps me fit, but such a diet could cause increased visceral fat or dyslipidemia in some individuals. Also, long-term, lack of variety and excess refined starch can predispose to type 2 diabetes. However, my protein intake (chicken) might have balanced my glycemic response somewhat. Micronutrients like magnesium and vitamin D also play roles in insulin sensitivity, so his deficiency in those could have made him a bit more insulin-resistant, potentially raising his risk for metabolic issues.

Why the Dramatic Recovery on a Different Diet?

When I travel and eat a “very healthy” diet, likely he introduced fruits (vitamin C, various phytochemicals), vegetables (folate, vitamin K, potassium, fiber), possibly dairy (calcium, vitamin D if fortified, B₂), lots of red meat or fish (heme iron, omega-3 fatty acids if fish, more B₁₂), and overall more calories too (I ate more generously on my travels). This would have refilled all the depleted reservoirs:

• Vitamin C stores get replenished quickly with fruit/juice.
• Liver glycogen and general energy might improve with better-balanced meals.
• B vitamins would flood in from whole grains, veggies, and meats.
• Magnesium from vegetables, nuts, and whole grains in those diets.
• Even if just for 10 days, the difference is like night and day for someone who was on the edge of scurvy and magnesium deficit – think of a wilting plant being watered and fertilised.
• Furthermore, breaks often mean more sleep and less stress, which also profoundly improve mental health. Cortisol (stress hormone) depletes magnesium and vitamin C as well; when on break, his cortisol likely dropped, allowing his body to restore nutrients better and not excrete them as rapidly.
• Sunlight exposure might have been more during vacations (improving vitamin D and also the natural circadian rhythm/mood via sunlight’s mood-uplifting effect).

Thus, apart from the “obvious benefit of a break”, the diet change was a major contributor to my renewed energy and improved mood on return. Essentially, I gave myself a nutritional rehabilitation every few months.

Lessons and Recommendations

My own experience underscores the importance of dietary diversity. Human diets evolved to include a variety of plant and animal foods, each contributing different micronutrients. Surviving on mostly one or two foods, even if they are not “junk food” per se, will eventually create gaps in nutrition. The fact that I had to supplement vitamin C and magnesium to fix overt symptoms tells us those supplements were compensating for what was missing in his diet. While supplements are useful, the ideal approach is to adjust the diet itself:

• Adding even a small amount of fruit daily (an orange or a handful of berries) could prevent vitamin C deficiency.
• Including some vegetables or legumes could provide magnesium, folate, and potassium.
• Switching from white bread to whole-grain bread or adding nuts could significantly raise magnesium and B vitamin intake.
• If sunlight exposure is limited, taking a vitamin D supplement or eating vitamin D-rich foods (fatty fish, egg yolks, fortified dairy or cereals) is important.
• Ensuring a source of calcium (if not dairy, then perhaps leafy greens or fortified plant milk) would protect bones.
• A bit more variety in protein sources (e.g. some fish or beans) could diversify micronutrients; for instance, fish would give omega-3 fats beneficial for brain health, which chicken lacks.

It’s also worth noting that the case took place in Lagos, Nigeria – a context where nutritional issues are often viewed as undernutrition in the poor. But here we see even a presumably middle-class individual with ample food quantity can develop micronutrient undernutrition due to limited diet choices. Nigeria, like many countries, faces the paradox of food sufficiency but nutrient insufficiency. The reliance on a few staples (rice, bread, meat) with low intake of fruits and vegetables is actually a global phenomenon and contributes to the so-called “hidden hunger” (micronutrient deficiencies). Public health surveys in Nigeria have shown widespread suboptimal intake of vitamins and minerals among adults; for example, one study found a high prevalence of low vitamin C and vitamin D levels in certain populations (Akinwale et al. 2019). It’s a reminder that even in sunny climates, lifestyle and diet determine nutritional status.

Positive Aspects – Chicken Every Day

Eating chicken daily is not inherently bad. In fact, it has benefits:

• High-quality Protein: Chicken is a complete protein that helps maintain muscle mass and strength, especially important for someone who works out. It aids recovery and provides amino acids for all tissues.
• B Vitamins: Chicken (especially lean breast meat) is an excellent source of niacin (B₃) and vitamin B₆, which are important for metabolism and brain health. It also contains some vitamin B₁₂, which is crucial for nerves and blood cells (though in lesser amounts than red meat, it’s still significant).
• Minerals: Chicken provides selenium (important for thyroid and antioxidant defence), phosphorus (for bones and teeth), zinc (for immunity and healing), and iron (for blood health, albeit less than red meat iron, it’s still present in chicken).
• Low in Unhealthy Fats: If one eats mostly lean parts without skin, chicken is low in saturated fat. This can be good for heart health (compared to fatty red meats). It also has some unsaturated fat and essential fatty acids (especially if including dark meat or skin, which contain a bit more fat).
• Collagen and Connective Tissue: If consuming parts like chicken drumsticks or wings, one often ingests cartilage and skin, which are rich in collagen. This can contribute to joint health or at least provide amino acids like glycine. Glycine from collagen has been shown to have beneficial effects, like improving sleep quality and supporting skin elasticity. Some diets emphasise bone broth (boiled chicken bones) to extract collagen and minerals – something that could have helped our subject if he had included soups or stews.
• Satiety and Weight Management: Protein is the most satiating macronutrient. Eating a serving of chicken daily likely helped him feel full and maintain a stable weight (assuming portion sizes were moderate). This may have prevented overeating of bread/rice. So, ironically, the chicken habit might have kept him leaner or more muscular than if he ate just bread/rice (which could cause weight gain or fat gain if overconsumed due to lower satiety).
• Consistency and Convenience: On a personal level, sometimes people stick to a monotonous diet because it’s convenient, affordable, or they tolerate it well. Chicken and bread are easy staples. There is something to be said about routine helping one adhere to a diet, though ideally that diet should be balanced. In his case, the routine lacked certain elements, but having a daily protein is better than skipping meals or eating ultra-processed snacks.

In sum, consuming chicken every day provided essential nutrients (protein and certain B vitamins and minerals) that prevented severe malnutrition. The diet’s downfall was not the inclusion of chicken, but the exclusion of other food groups. The chicken itself was beneficial – it’s what was missing alongside the chicken that caused problems. One could eat chicken daily and be perfectly healthy if they also include vegetables, fruits, whole grains, and perhaps a variety of other proteins. It’s not “chicken” that was problematic; it was the “almost exclusively” part of chicken (and plain carbs) that was problematic. We should clarify that to avoid misinterpretation. If anything, the case suggests that adding chicken (meat) to a starch-based diet prevented more dire deficiencies (like pellagra or kwashiorkor). In contexts like Nigeria, where some diets (especially historically or in low-income groups) were predominantly starchy with little animal protein, adding chicken daily would improve nutrition by providing protein and B vitamins. So indeed, it’s not all bad – his regimen had that redeeming factor.

The Importance of Diversity

The major contribution of the diet change during vacations was the diversity of foods. A diverse diet is more likely to cover all micronutrient bases. Each food group contributes something: fruits give vitamin C and flavonoids, vegetables give carotenoids (vitamin A precursors), vitamin K, magnesium, potassium, and fiber; whole grains give B vitamins, magnesium, fiber; dairy gives calcium, vitamin D (if fortified), B₂, B₁₂; meats give iron, B₁₂, zinc; fish give omega-3 and iodine (if sea fish); nuts and seeds give vitamin E and healthy fats, etc. By severely limiting the diet, one loses out on many of these. So the case study strongly advocates for eating a broad range of foods. It also highlights paying attention to what your body is signalling: recurring cramps, extreme fatigue, and mood swings were signals that something was biochemically wrong, not just “normal stress.” It took a while, but he identified that nutrition was a key factor by experimenting with supplements.

Going forward, someone in my situation should implement daily habits like having a fruit at breakfast, a salad or vegetable with the chicken at dinner, perhaps swapping white bread for whole grain, and possibly including a multivitamin-mineral supplement if their lifestyle is too hectic to ensure varied meals. In Lagos and other urban environments, access to produce can vary, but generally, there are markets with fruits (oranges, mangoes, bananas) and vegetables (leafy greens, tomatoes, peppers) which are rich in needed vitamins. Fortified foods (like certain flours, margarine with vitamin A/D, etc.) also help. Interestingly, Nigeria has initiated programs like fortifying common seasonings (bouillon cubes) with micronutrients to tackle hidden hunger (e.g., adding iron, vitamin A, etc., to Maggi cubes). If our individual cooked with such fortified cubes, he might unknowingly get some vitamins, but relying on that is not enough.

Mental Health Recovery

The swift mental recovery I experienced on vacation or simply time out of the country for work likely had multiple inputs: relaxation, sleep, exercise without overexertion, sunlight, and nutrition. We can’t overstate how much better one feels mentally when the body’s nutrient requirements are met. There is a concept called “nutritional psychiatry” which explores using diet changes to help treat depression and other mental illnesses (Sarris et al. 2015). A famous trial called the “SMILES trial” in Australia showed that improving diet quality significantly improved depression scores in participants with poor diets (Jacka et al. 2017). In that trial, they essentially guided people to eat more whole foods (Mediterranean-style diet) and saw mood improvements comparable to what might be expected from antidepressants in some cases. This mirrors what our case person found anecdotally – diet was affecting mood. It is also notable that magnesium supplementation resolved his physical cramps, which likely improved his sleep and exercise capacity, which in turn can improve mood. One can see how interconnected it all is.

Finally, considering cultural and regional context, Nigeria doesn’t have the same food fortification standards as some Western countries for all products, but it does for certain staples. Traditional Nigerian diets (when traditional foods are eaten) can actually be very nutritious – including beans, vegetables like okra and leafy greens, fruits, yams, fish, etc. However, busy urban professionals might fall into a pattern of eating convenient foods (bread, rice, simple protein) that mimic what happened here. So this is a cautionary tale that even in a food-rich city, one can develop nutritional deficiencies if one’s diet is unbalanced.

Formulating Meat Products with Added Vitamins: Challenges and Strategies

The natural question that arises is how we might best fortify meat recipes with vitamins and essential minerals, especially when we consider that water-soluble vitamins and heat-sensitive compounds are easily lost during preparation. Cooking methods that involve prolonged heating or the removal of cooking water can significantly reduce the nutrient value of meat, particularly for vitamins such as C and several B-group vitamins. This challenge forms the basis of why fresh vegetables are so often considered healthier than cooked ones: while cooking can enhance flavour and digestibility, it also leads to measurable nutrient losses as delicate vitamins are destroyed by heat or leach into discarded liquids. Understanding this balance, how much is retained, how much is lost, and where fortification or pairing with fresh produce becomes important, is central to modern discussions about diet, health, and the role of meat in providing complete nutrition.

Fortifying Bacon, Ham, and Sausages with Vitamins

From a food technology perspective, incorporating vitamins into processed meat (like our reformulated bacon, ham, or sausage) is challenging but not impossible. The key issues are solubility and stability. Vitamins come in two broad types – water-soluble (e.g. C and B-complex) and fat-soluble (A, D, E, K). In a meat matrix, water-soluble vitamins will dissolve in the brine or water phase, whereas fat-soluble vitamins will disperse in the fat. A bacon or sausage formulation contains both water (injected curing brine or moisture in meat) and fat. Thus, each vitamin must be added in a suitable form so that it mixes evenly and remains available after processing. For example, vitamin C can be added as dissolved sodium ascorbate in the curing solution (this is already done in bacon production – USDA regulations mandate ~550 ppm sodium ascorbate/erythorbate in cured bacon for colour stability and nitrosamine prevention (fsis.usda.gov)). Fat-soluble vitamins like D or E could be added by pre-blending them with a small amount of oil or using an emulsifier to distribute them in the meat mixture. The formulation scientist should ensure uniform distribution. Vitamins are typically added as a premix (vitamin powder blend) or pre-dissolved, because adding a tiny amount of pure vitamin risks uneven mixing. Questions to consider include: How stable is the vitamin under thermal processing? Will it withstand our cooking/smoking step? And will the vitamin interact with meat components (protein, iron, nitrite) in a way that degrades it or alters the product?

Heat Degradation – The Biggest Hurdle

The act of cooking (heat treatment) tends to destroy many vitamins, particularly the water-soluble ones. High temperatures and prolonged cooking cause chemical breakdown of vitamins like C, thiamin (B₁), and folate. In our context, bacon and ham are typically heat-treated (e.g. smoked or baked during manufacturing), and then bacon is often pan-fried by the consumer at high heat. This double heat exposure makes retaining added vitamins very difficult. Vitamin C is especially heat-labile since it can be almost completely degraded by frying. Even without frying, cured meats have a fairly low pH and exposure to air, which can oxidise ascorbic acid over time. B vitamins vary in stability: niacin and riboflavin are relatively stable to heat, whereas thiamin and pyridoxine are sensitive and can be partially lost. To illustrate, in a USDA study, bacon retained only about 50% of its thiamin (B₁) content after pan-frying (ars.usda.gov), and about 60% of pyridoxine (B₆), despite a short cook time. Folic acid (B₉) retention in bacon was even lower (~40%) (ars.usda.gov). If bacon were to contain added vitamin C, we would expect its retention to be near zero when fried until crisp, since boiling or frying typically destroys ascorbate (for instance, boiling vegetables can reduce vitamin C by 50–100% (pmc.ncbi.nlm.nih.gov)). In practical terms, it is not feasible to rely on fried bacon or sausages as a significant source of vitamin C. The cooking losses are simply too great. Even if we add a high dose, the majority will be lost during pan-frying, and any residue might be too low to impact human health. Thus, from a nutritional standpoint, adding vitamin C to a product intended to be cooked at high heat offers little benefit (aside from its role as a curing adjunct where it functions as an antioxidant but not as a vitamin for the consumer).

Possible Solutions to Improve Vitamin Retention

If one still aims to fortify meat with vitamins, several strategies can be employed:

(1) Overage and Protection

Add a higher initial amount of the vitamin than the label target (known as overage) to account for anticipated losses. For example, if one wanted 10 mg vitamin C per serving after cooking, one might need to add perhaps 30 mg before cooking, hoping that ~30% survives. This approach can sometimes achieve the desired post-cook level, but it’s inefficient and has limits (excess vitamins can affect taste or texture). We must also ensure any added amount complies with food safety and regulatory limits.

(2) Encapsulation

A more advanced solution is using encapsulated vitamins. These are vitamins coated with protective materials (like starch, gelatin, or lipid matrices) that shield them from heat and moisture until a later stage. Encapsulation technology has shown promise in preserving vitamins through baking/frying processes. For instance, researchers have developed heat-stable micronutrient microparticles that can survive boiling and baking; these microparticles release the vitamins only upon digestion (science.org). Using such technology, one could embed vitamin C or B₁₂ in a protective coating that withstands the smoking and frying temperatures, then releases in the mouth or stomach. This is an emerging area: a recent study encapsulated vitamin D₃ in a food-grade coating and was able to fortify extruded plant-based meat analogues without losing potency during the high-heat extrusion step (mdpi.com).

In our case, microencapsulated vitamins could be mixed into the sausage farce or injected into ham – during cooking, the vitamin “cores” might survive, yielding a finished product that still contains active vitamins.

(3) Minimal Processing

Alternatively, we could adjust the processing to be gentler after vitamin addition. For example, adding heat-sensitive vitamins after the main cooking stage, say, coating cooked ham with a vitamin solution, or including a vitamin sprinkle packet with bacon that the consumer adds after frying (akin to how some instant noodle packages include vitamin-fortified seasoning added after boiling). These are unconventional for meat, but they illustrate thinking out of the box to circumvent heat destruction. For a product like ham that is eaten cold or gently reheated, fortification is more viable since the final consumer’s heat exposure is low. Bacon is the toughest since it’s typically cooked until crisp (high heat). If one wanted to create a truly vitamin-fortified bacon, one approach might be to develop a bacon that is pre-cooked at lower temperature in the factory with vitamins added at the end, so that the consumer only lightly reheats it (thus preserving more nutrients).

It is definitely possible to incorporate vitamins into processed meats, but to “make a difference in the human body”, the formulation must either protect the vitamins from heat or accept giving a higher dose to compensate for losses.

Fat-Soluble vs Water-Soluble Considerations

Interestingly, not all vitamins are equally vulnerable. Fat-soluble vitamins (A, D, E, K) are generally more stable during cooking and storage. They also may bind to the fat in meat, which can protect them somewhat from heat. For example, trials fortifying meats with vitamin D have been promising. One study found that vitamin D₃ added to pork remained very high even after roasting or grilling, with retention over 100% (meaning the concentration appeared to increase due to moisture loss) (pure.ulster.ac.ukpure.ulster.ac.uk). In our formulation, adding vitamin D to bacon or ham could actually be feasible: we could dissolve vitamin D oil into the curing brine or fat inject it. The product would then provide vitamin D even after cooking (and vitamin D is quite stable up to ~180°C). Similarly, vitamin E (alpha-tocopherol) can be added; it is not only a nutrient but also an antioxidant that might improve shelf-life of the meat by preventing fat oxidation. Studies on sausages enriched with vitamin E showed that most of the α-tocopherol survived cooking and the sausages retained enough vitamin E to qualify as a good source after storage (pmc.ncbi.nlm.nih.govpmc.ncbi.nlm.nih.gov). Thus, targeting fat-soluble vitamins is much more practical. One could create, say, a “vitamin D & E-enriched breakfast sausage” that, after pan-frying, still delivers a significant fraction of the daily needs. In contrast, water-soluble vitamins like B and C are so heat-labile and water-extractable that they tend to leach out or break down. When bacon is fried, water drips off, and with it go soluble nutrients; many B vitamins are lost into the drippings or destroyed by the pan heat. For those, the earlier-mentioned encapsulation or post-cook addition strategies would be necessary.

Another tactic is focusing on minerals: minerals (iron, zinc, calcium, etc.) are elements and do not “burn off” with heat (though they can migrate into drippings). Fortifying meat with iron or zinc is actually done in some contexts and might make sense here. These minerals will survive cooking, and meat’s matrix aids their absorption. For example, iron could be added to a sausage mix in a microencapsulated form (to avoid taste issues) to create an iron-fortified product. Iron does pose a challenge as it can catalyse fat oxidation (causing rancidity or colour changes), so one must use a stabilised form and perhaps include antioxidants (like rosemary extract or vitamin E) to protect the meat’s flavour and colour.

Quality and Selection of Vitamin Premixes

When sourcing vitamins and minerals for fortification, one must ensure they are food-grade (complying with purity standards) and ideally from reputable suppliers with consistent potency. Different suppliers offer vitamins in different forms, and the choice of form can impact our product quality. For instance, vitamin B₁ is commonly available as thiamine mononitrate, which is more stable than thiamine hydrochloride and has less odour (raw thiamine can have a slight sulfur smell). Vitamin B₂ (riboflavin) comes as a bright yellow powder – adding a lot could yellow the meat, so one might choose a colourless derivative if available (though usually one just limits the amount; riboflavin in excess will colour the mix). Vitamin B₃ (niacin) can be added as niacinamide, which is quite stable. Folic acid (B₉) is relatively stable and has no taste, so that is straightforward. Vitamin B₁₂ is tricky: the most stable form is cyanocobalamin, which is used in fortified foods – it can degrade at high heat, but in an opaque meat matrix, some B₁₂ will survive (and B₁₂ is effective at tiny doses, a few micrograms). We should ask suppliers for stability data of each vitamin in conditions similar to our process (e.g. “Can your vitamin B₁₂ withstand 70°C for 2 hours smokehouse and subsequent pan-frying by a consumer?”).

Some suppliers provide special formulations, like spray-dried beadlets of vitamins A or D that are meant to resist heat and oxidation. These would be preferable for our use. Also, the particle size and carriers matter: vitamins often come pre-blended with carriers (like maltodextrin or calcium silicate) to aid uniformity. For example, pure vitamin E oil would be hard to disperse in meat, but a dry powder of vitamin E acetate on a starch base can be mixed in.

We must ensure any carriers are food-safe and do not introduce allergens or off-flavours. It’s wise to request a Certificate of Analysis (CoA) from the manufacturer, confirming the potency (so we know how much actual vitamin is in the premix) and the absence of contaminants (heavy metals, etc.). Another quality aspect is shelf life – some vitamins, especially in premix, can lose activity over time (e.g. vitamin A and C are prone to oxidation). We should inquire about the premix’s stability: Will it remain potent during our storage and distribution? If we make a batch of vitamin-fortified sausage, and it sits on a shelf for 3 months, how much of each vitamin will remain? Suppliers often perform stability testing (at given temperature/humidity) and can advise if overages are needed to account for storage losses. For instance, they might suggest adding 10–20% more vitamin C than label claim if expecting some loss by end of shelf life.

Avoiding Undesirable Interactions

Formulating with added micronutrients also requires checking for any side effects on the product. Iron and copper, as mentioned, catalyze lipid oxidation – causing rancid flavours or colour changes (like grey or green tints). If we fortify a ham with iron, we might notice faster browning or even oxidative “warmed-over” flavor upon reheating. To counter this, using an encapsulated iron (released only upon digestion) is one solution; another is adding rosemary extract or EDTA to bind the iron. Similarly, adding a large amount of vitamin C (a strong reducing agent) in a cured meat could potentially speed up color development (which is good) but also might increase formation of certain compounds – however, at the levels used it’s generally beneficial for cured color and nitrite safety (fsis.usda.gov). One should also consider the flavour: most vitamins at fortification doses do not drastically alter taste, but some B vitamins (like thiamin, choline, or vitamin B₁₂) at high levels can impart a bitter or medicinal taste. In a highly seasoned product like sausage, this might be masked by spices. Nonetheless, trials should be done – for example, cook a sample of fortified bacon and have a sensory panel ensure there is no off-taste or odor. Another consideration is regulatory: many countries have limits on what you can claim or add in meat products. It’s important to check food fortification policies – e.g., some jurisdictions might not permit random addition of vitamins to cured meats unless for an approved purpose, or might restrict nutrient content claims on such products. Assuming it is allowed, to label the product as a “source of vitamin X,” it typically must contain at least 15% of the Recommended Daily Allowance (RDA) per serving (exact criteria vary by region). Our formulation should be designed to meet these levels after cooking. That requires doing retention testing. For example, if we target 30% RDA of vitamin D (say ~5 µg) per 2 slices of bacon after frying, we might initially incorporate ~5–6 µg, knowing retention is high. For vitamin B₁, if targeting 15% RDA (~0.2 mg) after cook, we might need to add ~0.4 mg before cook given ~50% retention. This kind of calculation and verification through lab analysis is critical to substantiate any nutrition claims.

Questions for Ingredient Suppliers

When purchasing raw vitamins or premixes, a formulator should ask: What is the form of the vitamin (chemical form and potency)? (e.g., “25% vitamin C as coated ascorbic acid” or “Vitamin D3 on maltodextrin, 100,000 IU per gram”). Is it heat-stabilised or encapsulated? (Some suppliers offer special heat-stable versions – for instance, “Spray-dried retinyl acetate, coated with gelatin”, which handles baking better than uncoated). Particle size and solubility: If we need it to dissolve in brine, a fine powder is needed; if it’s oil-soluble, do they provide an emulsion? Any known interactions or advice for usage in meat matrix? Suppliers often have application notes – for example, they may warn that thiamine will degrade faster at pH > 6 or that certain minerals shouldn’t be mixed directly with certain vitamins in storage. Shelf life and storage conditions: We’d ask how to store the vitamin (many need cool, dry, dark storage). Documentation: ensure they provide food-grade documentation, non-GMO or allergen info if relevant, and test results for microbial levels (the premix should not introduce bacteria). Essentially, we want a high-quality, food-approved premix that delivers the vitamins reliably through our process. By clarifying these points with the supplier, we reduce the risk of formulation failures.

Is It Worth It?

In the end, we must consider whether fortifying a product like bacon or sausage yields meaningful nutritional benefits. Bacon is not traditionally seen as a health food, but there could be niche markets for, say, a “functional bacon” enriched with vitamin D, E, and omega-3. Some fortifications (vitamin D, iron, B12) might survive cooking enough to make the effort worthwhile. Ffor instance, a serving of bacon could be designed to provide 20% of daily B12 and D, which could appeal to consumers (especially those on low-carb or carnivore diets who rely on meat for nutrients). On the other hand, trying to load bacon up with vitamin C or B₁ (to match amounts found in vegetables or cereals) may be impractical. It might be more sensible to pair the bacon with fortified foods (like serving it with vitamin C-rich tomato or orange juice) rather than putting all nutrients into one item. From a product development view, one could experiment with a multivitamin-fortified sausage (using encapsulated B vitamins and vitamin D) and test how much remains after typical pan-frying. Modern techniques like spray-dried emulsions and cold extrusion of vitamin droplets can incorporate vitamins without huge losses. If successful, this could be a novel selling point (e.g. “Breakfast sausage with 50% Daily Value of Vitamin D and B12”). But it requires careful formulation to avoid compromising taste or safety. In summary, incorporating vitamins into fatty, cooked meat products is difficult, particularly for heat-sensitive vitamins. It is not impossible – using protective technologies and clever process tweaks, some vitamins can be delivered even in fried bacon (especially fat-soluble ones). The formulation scientist must weigh the added nutritional value against the cost and complexity. In many cases, recommending a supplement pill or a side of fruit might achieve the same health goal more directly. Nonetheless, if fortification is pursued, focusing on relatively stable nutrients (D, E, K, B12, iron, zinc) and employing strategies to preserve them (encapsulation, late-stage addition, or high initial dosing) will yield the best results in a cooked meat product.

Conclusion

Vitamins and minerals are small players with a huge impact on our health. They are classified by their solubility into fat-soluble and water-soluble, a distinction that influences how our body handles them and highlights an evolutionary strategy for nutrient storage and use. Fat-soluble vitamins (A, D, E, K) can be stored in our adipose tissue and liver, providing a reservoir that was likely advantageous during periods of dietary scarcity – for example, storing vitamin A to maintain vision when diet is poor, or vitamin D to tide through a sunless winter. Water-soluble vitamins (C and B complex), conversely, are not stored in large amounts (aside from B₁₂) and need regular replenishment, reflecting their continuous roles in metabolism and the fact that excess is readily excreted to avoid toxicity. These differences mean that fat-soluble vitamins must be consumed with some dietary fat for proper absorption and can accumulate if one takes excessive supplements, whereas water-soluble vitamins can be taken more frequently but are easily lost if not used.

Through the lens of the presented case study, we saw how an imbalanced diet, even one that provides ample calories and some protein, can lead to specific vitamin and mineral deficiencies over time. My limited intake (mostly chicken and refined grains) resulted in shortages of vitamin C, magnesium, and likely other micronutrients, manifesting in physical symptoms (muscle cramps, fatigue) and mental health symptoms (severe periodic depression). These issues were not due to any one dramatic illness but rather the slow, cumulative effect of monotonous eating. When I improved my nutrition (via travel or supplements), the turnaround was remarkable: this underscores that his body was craving nutrients, not just rest.

Important lessons emerge: heavy sweating and physical work increase needs for water, electrolytes, and perhaps marginally for certain vitamins, but sweat itself is not a major cause of vitamin deficiency – rather, it was the inadequate intake that set the stage. Magnesium’s critical role in vitamin D activation and neuromuscular function became evident; a magnesium-poor diet plus losses through sweat led to cramps and possibly dampened vitamin D efficacy, highlighting that nutrients work in tandem (magnesium and vitamin D in this case). Vitamins and mood are intricately linked – deficiencies in vitamins such as B₆, B₁₂, folate, C, and D, as well as minerals like magnesium and iron, can all contribute to fatigue, low mood, and cognitive impairment. Replenishing those can improve mental well-being, as seen when the case study subject’s depression lifted following nutritional restoration.

A diet restricted to a few foods for years can be considered a form of slow malnutrition, even if overt clinical deficiency diseases (like scurvy or beriberi) aren’t immediately apparent. The case study illustrated “hidden hunger,” where one has enough food but not enough nutrients. Over the long term, such a diet could have led to serious outcomes: scurvy, weakened bones, anaemia, etc. Fortunately, I intervened with supplements and dietary changes periodically. The overall health impact of a bland, restricted diet is negative – it can reduce one’s resilience, mood, and physical capabilities, and likely the quality of life.

On the other hand, incorporating a staple like chicken every day was not inherently harmful and provided genuine benefits: high-quality protein, certain B vitamins, and minerals that kept him physically functional. The key is that chicken (or any single food) alone cannot provide the complete spectrum of nutrition. Balance and variety are indispensable. The benefits of the daily chicken could be fully realised when complemented by other foods – for instance, a piece of chicken with some sautéed vegetables and whole grains would make a vastly more balanced meal than chicken with white bread alone. In a sense, this story advocates neither for nor against any specific food, but rather for the diversity of foods.

From a personal perspective, the case study is a success story: by identifying his nutrient deficiencies and addressing them, my health improved and I broke the cycle of periodic crashes. It shows the value of listening to one’s body and being willing to adjust one’s lifestyle accordingly. For him, the next step would likely be to permanently integrate those changes (more fruits, veggies, maybe taking a daily multivitamin or at least vitamin C and magnesium since he knows those were problematic) so that he doesn’t dip into deficiency again.

In conclusion, maintaining optimal health requires both macronutrients (proteins, carbs, fats) and micronutrients (vitamins, minerals). The fat-soluble vitamins remind us that our body is capable of storing some nutrients for future use, an evolutionary remnant that helps prevent deficiencies but also means we must be cautious of overconsumption. The water-soluble vitamins highlight the need for regular dietary intake and the delicate balance in the body’s biochemistry. We learned that sweating buckets at the gym won’t wash away all your vitamins, but failing to eat your fruits and veggies just might. Magnesium proved to be a linchpin for both physical and mental health, particularly in synergy with vitamin D. The effects of deficiencies can be insidious – feeling depressed, exhausted, or crampy might not just be “getting older” or “working too hard,” but could signal a nutritional gap. Fortunately, those gaps can often be filled with mindful changes in diet or supplements. The case study underscores that even small changes (like taking vitamin C or magnesium, or diversifying meals) can yield big improvements in how one feels.

The broader implication is that nutrition should be considered in healthcare and wellness, not only to prevent classical deficiency diseases, but also to promote mental health and prevent the subtle malaise that many experience in modern life. As the saying goes, “we are what we eat” – and this comprehensive look affirms that what we eat (or don’t eat) profoundly affects our energy, mood, and overall vitality. By ensuring a well-rounded intake of both fat- and water-soluble vitamins and essential minerals, we lay the foundation for better physical performance, robust mental health, and longevity. The case study individual in Lagos has effectively taught us that lesson through his own journey, and his experience can encourage others in similar situations to reevaluate their diets. Ultimately, the combination of personal insight, scientific knowledge, and practical dietary adjustments can help anyone stuck in a nutritional rut to emerge healthier and happier.

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