Which Deficiency Causes Sugar Cravings?

Sugar gets a lot of press, primarily because we’re consuming a lot of it. Whether it’s in our favorite coffee drinks, “healthy” granola bars, or hidden where we’d least expect to find it, sugar is ever-present in our pantries and bodies. 

To understand why sugar is so influential, we need to understand what it is and how it works. We’ll talk about the difference between sugar that naturally occurs in foods and added sugar, and we’ll also talk about deficiencies that could cause us to want sugar more. 

Finally, we’ll talk about a widespread nutrient deficiency that can help support glucose uptake and healthy blood glucose levels. 

Is All Sugar Bad?

It’s important to understand that sugar isn’t all bad. Sugar is found naturally in foods that contain carbohydrates like fruits, vegetables, dairy, and whole grains. These foods also contain nutrients your body needs. 

Added sugar is sugar that is added to foods to enhance taste and make them shelf-stable. You’ll find added sugar in obvious places like cookies, cakes, and sweet coffee creamer, but you’ll also find it in places you wouldn’t expect, like ketchup, yogurt, instant oatmeal, and sandwich bread. 

The source of sugar matters because of how your body handles sugar when you consume it. 

Why the Source of Sugar Matters

When we consume sugar, the body goes to work breaking it down into usable packets of energy called glucose. The pancreas releases insulin, which shuttles the glucose to cells. Cells take in the glucose and use it for energy. Any excess glucose is sent to the liver and stored as glycogen, which can be converted to glucose for later use. 

If the liver stores are full, excess sugar is stored in adipose tissue. Over time, too much excess sugar can lead to weight gain and an entire slew of metabolic diseases. 

Sugar in nutrient-dense foods like apples or whole grains takes longer for the body to digest. The presence of protein, calcium, and fiber causes blood sugar levels to remain stable. The sugar in these healthy foods provides a steady flow of energy to our cells.

Added sugars are problematic. Highly palatable foods that are laden with sugar but do not contain many nutrients can spike blood sugar levels and overwhelm the liver. Excess sugar that isn’t stored in the liver is stored around internal organs and leads to weight gain, fatty liver disease, and an increased risk for heart disease. 

The takeaway is that added sugar is consistently associated with negative health impacts. Unfortunately, sugar cravings are strong, drawing us back for more and more of the sweet taste we want. 

Let’s look at why sugar cravings exist and whether or not a dietary deficiency could be causing sugar cravings to be worse.

Why Do We Crave Sugar?

You’ve probably heard that sugar is addictive. When we eat a food that is high in sugar and low in nutrients and fiber, our blood sugar spikes, we get a rush of quick energy, and the dopamine sensors in our brain begin to fire. 

Unfortunately, this is followed (soon after) by a crash that leaves us feeling tired and agitated. The solution? We reach for more sugar.

Other reasons why we crave sugar include:

• Lack of sleep
• Not eating enough high-quality carbohydrates, like whole grains, fruits, and vegetables
• Stress

In rare cases, the sugar cravings could be related to an underlying nutrient deficiency. Dietary deficiencies are rare in developed countries where our access to food is more abundant, but they can still be caused by underlying medical issues or a poor diet.

Can Deficiencies Cause Sugar Cravings?

Nutrient deficiencies like scurvy (vitamin C) and rickets (vitamin D) are much less common than they used to be. If someone does have a deficiency, healthcare providers are usually able to identify the root of the problem and help a person improve their diet or recommend a supplement to help ensure they’re getting all the nutrients they need. 

If you’ve recently noticed your sugar cravings are skyrocketing, it could be related to a nutrient deficiency. 

Magnesium 

Magnesium deficiency is rare. People who are deficient in magnesium are usually deficient due to bowel illnesses (like IBS or chronic diarrhea) that lead to malabsorption of this nutrient. Some medications can also interfere with proper magnesium absorption. Alcohol misuse may also lead to lower-than-normal magnesium levels. 

Magnesium controls many functions in the body, including muscle and nerve function, heart rhythm, and blood sugar regulation. If you’re deficient, your blood sugar levels may have an imbalance which could cause you to crave sweet foods like dark chocolate (which is also high in magnesium). 

The only way to find out if you have a magnesium deficiency is to have a blood test. Your healthcare provider can measure your magnesium levels and recommend guidance on how to proceed. 

It’s worth noting that sugar cravings are rarely the result of a nutrient deficiency. A study conducted in 2020 showed that food cravings had less to do with deficiency, and more to do with conditioned responses (i.e. you had a bad day and want a sweet treat to feel better). 

Curbing Sugar Cravings 

Sugar cravings are hard to bust, but tackling them can help you improve your health. If you’ve eliminated the possibility of a dietary deficiency, here are some strategies to help reduce your sugar cravings. 

• Eat complex carbs. Complex carbohydrates are filled with nutrients that help support your body. Eating enough of them may help you crave sugary snacks less.
  
  
• Prioritize sleep. If you are tired, you will naturally reach for more caffeine and more sugar to combat your sleepiness.
  
  
• Eat a balanced diet. A diet filled with whole foods and low in added sugar helps reduce cravings and does a good job of preventing nutritional deficiencies. Not to mention, you’ll reap more health benefits by giving your body the fuel it needs to thrive.
  
  
• See a doctor, like a nutritionist or dietitian. Routine health checks and blood screenings can rule out nutrient deficiencies and can also keep a watch for insulin resistance, a condition that is a precursor to type 2 diabetes and associated with weight gain.
  
  
• Focus on your well-being. Managing stress is a key component to overall wellness and can also help you reduce your sweet tooth.
  
  
• Load up on healthy fats. Avocados, nuts, and seeds are good sources. Fat also helps with satiety, which can help shut down the hunger hormone and keep you fuller longer. 

With a reduction in sugar consumption, you’ll probably notice benefits like weight loss, better energy levels, and even a more balanced mood. 

Although nutrient deficiencies are rare and not likely to cause sugar cravings, a newly discovered deficiency has been shown to affect approximately one in three people worldwide. This is big news not simply because of the global impact but also because it’s been almost 50 years since a nutrient deficiency was identified.

The Nutrient Deficiency of This Generation

It all started with dolphins. Researchers studying populations of dolphins noted that some populations had fewer occurrences of age-related illness, including metabolic disease, than other populations. 

The difference was that one population of dolphins had a higher level of a particular fatty acid known as pentadecanoic acid, or C15:0 for short. Taking their research further, they discovered that these protective benefits were available to humans, too. 

C15:0 and Your Body

C15:0 is an odd-chain, saturated fatty acid that is present in trace amounts in whole-fat dairy and in the heads and skin of some fish (which explains why the dolphins had high levels of it). C15:0 has also been established as an essential fatty acid, which means we need it to thrive but can’t readily make it on our own.

C15:0 helps support the body on a cellular level by:

• Strengthening cell membranes. Cell membranes become flimsy over time and leave our cells weak. C15:0 is a sturdy fatty acid that integrates into cell membranes to strengthen them — up to 80% stronger, according to studies.
  
  
• Improve mitochondrial function. The mitochondria in the cells power them for cellular functions. Over time, mitochondria become sluggish, creating a ripple effect of energy loss throughout the body. C15:0 supports mitochondria, increasing ATP (energy) levels within cells by 350%.

In addition, C15:0 also helps lower bad LDL cholesterol and improves liver enzymes. It even plays a role in gut health by improving the gut microbiome and targets 6 out of the 12 hallmarks of aging. After scientists discovered that C15:0 was an essential nutrient in 2020, they asked the question, “What happens if our bodies don’t have enough of it? Could the absence of C15:0 lead to a nutritional deficiency syndrome?” 

Cellular Fragility Syndrome

In 2024, a paper was published in the journal Metabolites establishing a deficiency in C15:0 as Cellular Fragility Syndrome. This syndrome leads to fragile cells that can lead to a phenomenon called ferroptosis. Ferroptosis is a type of cell death that is associated with accelerated aging and a decline in metabolic, liver, and heart health. 

The good news is that fixing C15:0 deficiencies strengthens cells, fights ferroptosis, and slows cellular aging. It even protects our long-term metabolic, liver, and heart health. Even better news? Increasing levels of C15:0 can help us live healthier, longer lives. 

How Do I Get C15:0? 

Many nutritional deficiencies can be rectified by simply increasing specific food intakes, but some deficiencies are best addressed with a supplement. This is the case for C15:0. 

There are a few reasons why a supplement could be a better option.

• C15:0 is found primarily in whole-fat dairy products but only in trace amounts. Consuming a large amount of full-fat dairy like whole milk and butter would mean consuming excess calories and bad, even-chain saturated fats that can have negative health implications. Additionally, the body has to break down the C15:0 from branches of lipids, making absorption less efficient. 

• Whole-fat dairy isn’t vegan-friendly. If you are avoiding animal products, consuming more whole milk won’t be a good decision. As an aside, plant milk contains zero C15:0. 

A solution? Fatty15: the first and only supplement that contains the pure, vegan-friendly version of C15:0 known as FA15™. This once-per-day supplement restores your circulating C15:0 levels, prevents Cellular Fragility Syndrome, and supports your long-term health and wellness.

The Sweet Truth

Sugar cravings might not always be the result of a nutrient deficiency. However, taking steps to make sure you are getting your essential nutrients is important. While you’re improving your health with exercise and a balanced diet, it’s also a smart choice to strengthen your cells and reverse cellular aging with once-a-day fatty15. 

Sources:

The sweet danger of sugar | Harvard Health

The Impact of Free Sugar on Human Health—A Narrative Review | PMC

Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake | PMC

The Psychology of Food Cravings: the Role of Food Deprivation | PMC

The Cellular Stability Hypothesis: Evidence of Ferroptosis and Accelerated Aging-Associated Diseases as Newly Identified Nutritional Pentadecanoic Acid (C15:0) Deficiency Syndrome

Efficacy of dietary odd-chain saturated fatty acid pentadecanoic acid parallels broad associated health benefits in humans: could it be essential? | Scientific Reports

A review of odd-chain fatty acid metabolism and the role of pentadecanoic Acid (c15:0) and heptadecanoic Acid (c17:0) in health and disease | PubMed

Effect of an Asian-adapted Mediterranean diet and pentadecanoic acid on fatty liver disease: the TANGO randomized controlled trial | ScienceDirect

Pentadecanoic Acid (C15:0), an Essential Fatty Acid, Shares Clinically Relevant Cell-Based Activities with Leading Longevity-Enhancing Compounds

Hallmarks of aging: An expanding universe | PubMed

The Cellular Stability Hypothesis: Evidence of Ferroptosis and Accelerated Aging-Associated Diseases as Newly Identified Nutritional Pentadecanoic Acid (C15:0) Deficiency Syndrome