Every year for more than 20 years the Centers for Disease Control and Prevention has coordinated data into a report called the National Health and Nutrition Examination Survey (NHANES). This information is used to help us understand what nutrients are deficient in our diet and in our food, and how these nutrient deficiencies may eventually lead to preventable disease.
The NHANES survey uses questionnaires to sort out dietary deficiency from absorption deficiency. For example, a person may have adequate Vitamin B-12 in their diet yet, after age 50, they may absorb Vitamin B-12 so poorly that blood tests will show a serious deficiency. Also, the process of homeostasis may leech minerals such as calcium and magnesium from our bones. While a blood test may show adequate levels of these minerals, a diet survey would indicate that we are not eating enough magnesium and calcium to sustain good health.
The following are the top five deficiencies when viewed from the perspective of dietary intake, absorption and "end-point" metabolism. End-point metabolism looks at the results of complex biochemistry rather than simply how much of a particular nutrient we eat or how much is in the bloodstream. For example, we may eat enough Vitamin B-12 and we may have an acceptable level of B-12 in our blood. But, if our homocysteine level is too high, we still need more Vitamin B-12. Homocysteine is an end-point indicator of Vitamin B-12 metabolism.
Vitamin C
Among the greatest deficiencies in the diet of people over 50 is Vitamin C. This is thought to be because of choosing "convenience foods" over leafy green vegetables (not a favorite at any age!). Signs of Vitamin C deficiency include:
Vitamin B-12
After age 30, our brains literally begin to shrink. After age 40, the "brain erosion" becomes measurable and serious. After age 50, we may find that we have lost up to 25% or more of our brain volume as compared to our youth. Yet, those with the highest levels of Vitamin B-12 in their bloodstream exhibit the lowest level of brain erosion.
Signs of low B-12 include:
Omega-3
Speaking of "brain erosion," our brains are primarily made of fat. The most common fat in our brain is DHA (docosohexanoic acid). Signs of Omega-3 deficiency include mood disorders, such as depression and Attention Deficit Disorder. Other signs that we may need more Omega-3 include hormone imbalance in women and men, immune system imbalance such as rheumatoid arthritis and lupus, and chronic fatigue.
Increase dietary sources of Omega-3 such as cold-water fish, flax and walnuts. AddOmegaPrime® as a source of "fast-acting" Omega-3 from fish oil as well as "sustained released" Omega-3 from flaxseed oil and perilla seed oil.
Vitamin D and magnesium
Vitamin D comes from both dietary sources and healthy sunshine exposure. It is activated by exercise. Vitamin D is responsible for hardening your bones. Signs of Vitamin D deficiency include poor blood sugar balance, chronic pain, an unsteady gait and clumsiness, as well as numerous imbalances of the immune system and hormones.
Vitamin D is activated in your muscles and made useful in your kidneys. Both of these systems require healthy levels of magnesium. According to NHANES, many of us do not eat enough magnesium-rich leafy green vegetables. Signs of low magnesium include:
Conclusion
We can learn much from continued research into health and human nutrition. Yet, the same basic rules apply to us all. We must learn and live the 10 Essentials for Health and Wellness to have complete health!
The NHANES survey uses questionnaires to sort out dietary deficiency from absorption deficiency. For example, a person may have adequate Vitamin B-12 in their diet yet, after age 50, they may absorb Vitamin B-12 so poorly that blood tests will show a serious deficiency. Also, the process of homeostasis may leech minerals such as calcium and magnesium from our bones. While a blood test may show adequate levels of these minerals, a diet survey would indicate that we are not eating enough magnesium and calcium to sustain good health.
The following are the top five deficiencies when viewed from the perspective of dietary intake, absorption and "end-point" metabolism. End-point metabolism looks at the results of complex biochemistry rather than simply how much of a particular nutrient we eat or how much is in the bloodstream. For example, we may eat enough Vitamin B-12 and we may have an acceptable level of B-12 in our blood. But, if our homocysteine level is too high, we still need more Vitamin B-12. Homocysteine is an end-point indicator of Vitamin B-12 metabolism.
Vitamin C
Among the greatest deficiencies in the diet of people over 50 is Vitamin C. This is thought to be because of choosing "convenience foods" over leafy green vegetables (not a favorite at any age!). Signs of Vitamin C deficiency include:
- Weakness
- Weariness
- Unhealthy gums
- Nosebleeds
- Bruising
- Slow healing
Vitamin B-12
After age 30, our brains literally begin to shrink. After age 40, the "brain erosion" becomes measurable and serious. After age 50, we may find that we have lost up to 25% or more of our brain volume as compared to our youth. Yet, those with the highest levels of Vitamin B-12 in their bloodstream exhibit the lowest level of brain erosion.
Signs of low B-12 include:
- Mood and memory problems
- Mental fatigue and poor concentration
- Irritability
- Poor circulation
- Non-refreshing sleep
Omega-3
Speaking of "brain erosion," our brains are primarily made of fat. The most common fat in our brain is DHA (docosohexanoic acid). Signs of Omega-3 deficiency include mood disorders, such as depression and Attention Deficit Disorder. Other signs that we may need more Omega-3 include hormone imbalance in women and men, immune system imbalance such as rheumatoid arthritis and lupus, and chronic fatigue.
Increase dietary sources of Omega-3 such as cold-water fish, flax and walnuts. AddOmegaPrime® as a source of "fast-acting" Omega-3 from fish oil as well as "sustained released" Omega-3 from flaxseed oil and perilla seed oil.
Vitamin D and magnesium
Vitamin D comes from both dietary sources and healthy sunshine exposure. It is activated by exercise. Vitamin D is responsible for hardening your bones. Signs of Vitamin D deficiency include poor blood sugar balance, chronic pain, an unsteady gait and clumsiness, as well as numerous imbalances of the immune system and hormones.
Vitamin D is activated in your muscles and made useful in your kidneys. Both of these systems require healthy levels of magnesium. According to NHANES, many of us do not eat enough magnesium-rich leafy green vegetables. Signs of low magnesium include:
- Muscle cramps
- Indigestion
- Tremors
- Irritability
- Irregularity
Conclusion
We can learn much from continued research into health and human nutrition. Yet, the same basic rules apply to us all. We must learn and live the 10 Essentials for Health and Wellness to have complete health!
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