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Old 09-17-2007, 09:51 PM   #1
David Knutzen
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Vitamin Deficiency

So, been logging my foods through FitDay lately, and have discovered that I'm missing some nutrients from my diet, at least according to the FDA. Turns out I'm low on vitamin D (52% RDA), vitamin K (20% RDA), thiamin (72% RDA), folate (78% RDA), calcium (55% RDA), and magnesium (67% RDA).

So, my question is, should I be worried about some of these things missing from my diet? All of these? And, most importantly, what can I do about it besides popping a multivitamin every day (which I'm not against, but there seems to be a lot of concern about bioavailability of the stuff, and I'm too poor to throw away money).

A little background: I'm 21YO, 150lbs, follow a paleo-zone diet with 15 blocks/day, and do crossfit + a few track workouts to get my 3 mile time down.
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Old 09-18-2007, 03:35 AM   #2
Brandon Oto
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Re: Vitamin Deficiency

I'm low on folate as well unless I really cram in the leafy stuff. It's a disadvantage we have; the teeming masses get their folic acid from enriched grain sources.
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Old 09-18-2007, 04:39 AM   #3
Matthew Townsend
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Re: Vitamin Deficiency

David, being a real Fitday noob, someone else might tell me that I'm wrong, but isn't it correct that if you customise your own foods, you get the major food components (fat, sodium potassium etc), but not the vitamins?

If that is so, the more you customise your own foods, the more it will appear as though you are nutrient deficient.

If at the end of the day, I'm a bit deficient in one particular area, I google "What are good sources of x" and scratch around the house until I find something that does the trick.

* Hey Brandon, I see you're from Leiden South. I spent a month studying at Leiden University many years ago. A truly magnificent city in one of the best countries in the world.

Last edited by Matthew Townsend; 09-18-2007 at 04:43 AM..
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Old 09-18-2007, 06:14 AM   #4
George Mounce
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Re: Vitamin Deficiency

Eat more variety.

I know my job and life right now allow me to do so, but I'm seriously talking I eat about 8 different veggies a day and 4-6 different fruit types per day.

If you look at my home budget it is easy to see the one thing that my wife and I take very seriously - what goes into our stomachs. We made the choice quite some time back that our food would be good tasting, be varied, be organic if possible, and follow the Zone with Paleo guidelines.

I try to eat a different type of protein source at every meal as well (eggs, fish, chicken, beef, nuts, whey).

I am 200-300% over every RDA and I take a 100% multivitamin.

Vitamin K is horrendously easy. Eat more spinach. 1 cup or so is 510% of your RDA.
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Old 09-18-2007, 08:00 AM   #5
Brandon Oto
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Re: Vitamin Deficiency

Cool Matthew, I'm at the university too I'm from California, but I'm here for the year on a study abroad program.
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