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PERSONAL DIET ANALYSIS: VITAMINS
Nutrient Actual
Amount
Consume
d
Recommended
Consumption
What are the
health
implications of
excess or
insufficient
intake?
What specific
suggestions can be
made to improve
an excess and/or
insufficient
intake?
Vitamin A 733mcg
(105%)
700mcg excess intake can
damage kidneys,
bones, vision, and
liver
monitor dark leafy
green consumption
Beta Carotene 3,967mcg none listed too much can cause
yellowing of skin
(carotenemia); too
little intake can lead
to Vitamin A
deficiency
consume
antioxidant rich
foods (i.e., apples,
spinach, sweet
potato, almonds,
oats)
Thiamin
(Vitamin B1)
0.44 (40%) 1.1 insufficient intake
can lead to different
forms of beriberi
eat more grains and
meat like pork or
beef; consider
taking supplements
Riboflavin
(Vitamin B2)
0.83 (75%) 1.1 important for cell
functions and
insufficient intake
can affect areas
such as skin, hair,
eyes
increase red meat
intake or
supplements
Niacin
(Vitamin B3)
9.82mg
(70%)
14mg can cause skin and
gastrointestinal
issues
niacin rich food
such as liver or
supplements
Vitamin B6 1.18mg
(91%)
1.3mg too little intake
could lead to
anemia or
weakened immune
system
increase intake of
starchy vegetables,
non-citrus fruit or
take supplements
Vitamin B12 2.89mcg
(120%)
2.4mcg none listed excess is slightly
over, monitor
current intake
Vitamin C 77.10mg
(103%)
75mg slightly over
recommended
monitor current
intake and
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intake; excess can
cause
gastrointestinal
upset
symptoms
associated with
excess consumption
Vitamin D 4.58mcg
(31%)
15mcg can cause adverse
effect on bone
functions
increase Vitamin D
rich foods, sun
exposure, or
supplements
Vitamin E 7.58mg
(51%)
15mg some issues with
insufficient intake
are nerve damage,
weak muscles
a variety of nuts
and seeds are high
in Vitamin E
Folate 292mcg
(73%)
400mcg energy level
decrease due to
insufficient intake;
can lead to anemia
consume fortified
foods, foods with
naturally high
levels, folic acid
supplements
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Answer 1
This week’s analysis highlights an excess intake of a few vitamins; vitamins A, B12, and
C. All other vitamin intake is insufficient. Therefore, my food consumption is contributing
negatively to my diet and health. Starting with the positives, my vitamin A is 105%, B12 is
120% and C is 103%. Although overconsumption of vitamins A and C have health risks, my
percentages are only slightly over and of no concern currently. Since Kebles and Hemric1 do not
list adverse effects from consuming too much vitamin B12, this percentage is not a concern to
me either. Yet, my diet analysis recommends a supplement or foods fortified with vitamin B12
for age 50+; which is applicable to me.
I already knew my intake of some vitamins was deficient. For example, I recently started
seeing a rheumatologist for joint swelling, numbness and tingling in hands, legs, around the
joints, and weakness in my dominant hand. That is when I found out my vitamin D was
insufficient. The doctor concluded that I am in the early stages of rheumatoid arthritis. So, I take
a weekly dose of vitamin D2 ergocalciferol and hydroxychloroquine daily.
Each B vitamin has its own function but can also work in conjunction with other vitamins
to support bodily functions. According to the Harvard T.H. Chan School of Public Health2, these
vitamins help a variety of enzymes do their jobs, ranging from releasing energy from
carbohydrates and fat to breaking down amino acids and transporting oxygen and energy-
containing nutrients around the body. While reading and researching topics this week, I noticed
that deficiencies in some B vitamins have the same symptoms. As an example, the numbness and
tingling in my hands, legs, and feet could be due to not only low vitamin D, but also vitamins
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B1, B6 and E. Whereas low levels of vitamins B2 and folate can be linked to migraines which I
also suffer from.
Answer 2
After reviewing the single nutrient reports I see a lot of areas for improvement. There is a
high likelihood of me making the recommended changes. Although my actual intake for most
vitamins was low, I believe the levels can be easily increased by incorporating supplements. The
only issue would be the amount of time they take to work. For example, fat soluble vitamins go
through a lengthy absorption process starting in the small intestine. Thus, taking longer for the
body to absorb. Conversely, water soluble vitamins are quickly absorbed. Unlike fat soluble
vitamins, Blake et al3 state water soluble vitamins are not stored in the body and excess amounts
are excreted, so it’s important to consume adequate amounts of them every day. Overall, I will
monitor my vitamin intake and be mindful of adverse symptoms that indicate deficiencies.
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References
1. Kebles C, Hemric M. Omega Z Diet For Weight Loss 2nd ed. Amazon 2022.
2. Harvard T.H. Chan School of Public Health. The Nutrition Source. Accessed February 19,
2023. https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/.
3. Blake JS, Munoz KD, Volpe S. Nutrition: From Science To You. 4th ed. NY, NY. Pearson;
2019.
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