Question

1. Specify the vitamin(s) you think are generally hard to get enough of (i.e., to meet the RDA for that vitamin) in the United States and explain why.
2. Specify the consequences that could result in individuals or in the United States overall if the RDA for this/these vitamin(s) is not met.
3. Do you think you are generally getting adequate amounts (i.e., meeting the RDA) of the vitamin(s) you identified? Why or why not?

Answer 1

The vitamins that are hard to get enough to meet the RDA in the United States are the following :

1) Vitamin D deficiency:

Vitamin D is produced when the skin is exposed to direct sunlight. Vitamin D deficiency is more common in regions that lie away from the equator. This deficiency is also common because its symptoms are not very noticeable in the early stages. Therefore, it is essential for people living in such areas to supplement with it, consume a diet rich in Vitamin D (fish, cod liver oil, egg yolks, etc) and /or increase the exposure to the sun. Vit D helps in the absorption of calcium. Some consequences of low Vit D are bone loss, weakness in muscles, weak immune system, and increased risk of diseases such as cancer.

2) Vitamin B12 deficiency:

B12 deficiency is common among vegetarians and vegans, as B12 is mainly found in animal products like meat, eggs, milk products, etc. Also, its absorption decreases with age, intestinal issues, and in people taking heartburn medicines for a long period. Therefore, it is critical for vegetarians and older people to supplement with it, or consume a diet rich in Vitamin B12. It is essential for the formation of blood cells, and normal brain and nerve functioning, therefore its deficiency can lead to megaloblastic anemia, impaired nerve, and neurological functions.

3) Iodine deficiency:

Iodine deficiency is the most common type of vitamin deficiency. Iodine is required to synthesize thyroid hormones that are needed for normal thyroid functioning (metabolism). It is found in limited food products only, such as seaweed and dairy products, that could be absent in many people’s diets. Iodine deficiency can lead to Goiter (enlarged thyroid gland), weight gain, and breathlessness.

4) Iron deficiency:

Iron deficiency is found to be common in women, children, vegetarians, and vegans. It can occur due to the consumption of a diet deficient in iron, poor iron absorption, or excessive blood loss, like in the case of menstruating women. Iron is a major component of red blood cells, and it helps in transporting oxygen by binding with hemoglobin. Iron deficiency leads to anemia, the symptoms of which include fatigue, weakness, headache, etc.

5) Folate deficiency:

Folic acid deficiency is common in non-vegetarians or people who eat a diet that lacks vegetables and fruits. It is also commonly found in people who drink excessive alcohol. Folic acid is very essential during pregnancy, and it is required for keeping red blood cells healthy. Folic acid deficiency can lead to fatigue, deficiency of iron, breathing issues, etc.

6) Vitamin A deficiency:

Vitamin A deficiency is common in preschool children. It is a fat-soluble vitamin needed to maintain healthy skin, vision, and immune function. Its deficiency could lead to increased risk of infections, and night blindness and therefore it is essential to supplement it or consume a diet rich in vitamin A such as meat, green vegetables, and carrots, etc.

7) Magnesium deficiency:

Magnesium deficiency can occur due to the consumption of a diet that is deficient in it, in case of people with digestive issues, consuming certain drugs, or in a disease condition. Magnesium is required to carry out several cellular reactions that maintain healthy nerve and muscle function. As this deficiency is common in the American population thus, it is critical to take a magnesium supplement or consume a diet rich in magnesium (whole grains and nuts). Magnesium deficiency can cause muscle cramps, high blood pressure, metabolic syndrome, heart conditions, and diabetes.

I am not getting adequate amounts of Vit B12 in my diet.  I am deficient in B-12 because I am a vegetarian and do not eat animal products. Thus, I frequently take a Vit B 12 supplement.