Nutrient Toxicity and Deficiency

By Dr. Donald A. Ozello DC

Las Vegas Informer

Balance your diet and supplement intake to prevent nutrient toxicity and deficiency. Numerous medical conditions originate from vitamin and mineral toxicity or deficiency. Prevent these conditions with proper nutrition and correct supplementation.

Develop nutritional strategies that provide a wide spectrum of vitamins and minerals. Consume an array of foods to supply your body all the essential nutrients. Utilize supplementation to fill in the gaps to further prevent micronutrient deficiency.

Vitamin C: The most well known vitamin deficiency is vitamin C. Scurvy results from the lack of vitamin C intake. Centuries ago sailors acquired scurvy due to limited intake of citrus fruits.

Vitamin C deficiency is easily negated with the consumption of fruits and green leafy vegetables. Eat healthy foods like oranges, grapefruits, guava and Brussels sprouts to increase your vitamin C level.

Toxicity of vitamin C usually occurs from over supplementation. Vitamin C is a water soluble vitamin and is washed out of the body when an excessive amount is present. The main symptom of Vitamin C toxicity is a temporary case of diarrhea.

Vitamin D: Deficiency of vitamin D is theorized to be a contributing factor to several potential debilitating disorders. Longstanding vitamin D deficiency is linked to rickets, autoimmune disorders and osteoporosis. Vitamin D is naturally present in only a handful of foods. Ocean caught cold-water fish is the best food source of vitamin D.

Eat salmon, tuna or mackerel two to three times a week to increase your vitamin D intake. Several common foods are fortified with vitamin D. Consume fortified eggs, milk and orange juice to raise your intake of vitamin D.

Receive medical testing if you believe you are vitamin D deficient. If testing reveals a deficiency, a medical professional can recommend options for vitamin D supplementation.

The best source of vitamin D is sunlight. Ten to fifteen minutes of skin exposure to direct sunshine during non-peak hours provides a healthy quantity of vitamin D.

Iron: A common mineral deficiency involves iron. This multipurpose mineral functions mostly in the blood. Females in their productive years are most prone to iron deficiency. Individuals who consume an excessive amount of antacids are also susceptible to iron deficiency.

Symptoms of iron deficiency include fatigue, weakness and inability to concentrate. Low amounts of iron may lead to anemia. Iron containing foods include soybeans, lentils, spinach and venison.

Iron toxicity mainly occurs from excessive iron supplementation. Acute iron poisoning can be deadly. Symptoms include shock, nausea and vomiting.

Warning: Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under six years old. Please keep all iron-containing products out of children’s reach.

Chronic iron toxicity symptoms include loss of appetite, fatigue and weight loss. In recent years excess iron intake and storage are theorized to be contributing factors in the development of heart disease, cancer and rheumatoid arthritis.

Iron deficiency and toxicity can lead to serious health conditions. Work with a medical professional or registered dietician to determine your nutritional and supplementation strategies for iron consumption. Pregnant and lactating women should always consult their treating physician before consuming supplements.

Nutritional strategies: In most cases nutrient toxicity and deficiency is preventable. Develop a dietary plan containing an assortment of foods. Vary your diet as much as possible to prevent under intake or over intake of specific nutrients.

Don’t get caught up in the hype that one healthy food should be eaten in abundance over other healthy foods. Select a wide range of healthy foods. Prepare your food in a variety of forms. Ensure you get all required nutrients to prevent deficiency.

Dietary Journal: Maintain a dietary journal. Be as detailed as possible. Record foods and supplements consumed, amounts taken and how the foods were prepared.

Review your notes on a regular basis. This valuable information provides insight to the prevention and management of nutrient deficiencies and toxicities. A detailed dietary journal allows you to notice the frequency of consumption of each food.

Adjust your intake accordingly to combat over consumption of a specific food. Amend your nutritional strategies if you detect a lack of a specific food or food group.

Supplementation: Proper supplementation benefits athletes and non-athletes of all fitness levels. Too much of a good thing can lead to negative consequences. Ingesting excessive quantities of individual nutrients through supplementation leads to nutrient level imbalances and symptoms.

Replacing real food with supplementation is a mistake. Most fruits and vegetables contain nutrients in the levels which man has consumed for generations. Supplements are exactly what their name implies. They are supplemental additions to proper nutrition.

Consume supplements generated from organically grown whole food for best results. These supplements possess the vitamins, minerals and phytochemicals in their natural states and balances. The nutrients within foods work synergistically to provide the tools the body needs to achieve and maintain optimum health.

Prevent and manage nutrient toxicity and deficiency to live healthier. Devise a dietary plan containing a variety of nourishing foods. Maintain healthy nutrient levels by constantly modifying your food consumption and supplementation strategies to coincide with your current dietary needs.

Seek assistance from a qualified medical professional or registered dietician with any and all questions. Receive expert advice and information to develop and improve your nutritional and supplementation strategies.

Dr. Donald A. Ozello DC

Dr. Donald A. Ozello DC is the owner and treating doctor at Championship Chiropractic. 2595 S. Cimarron Rd, Suite #100, Las Vegas, NV 89117.  His web address is He can be contacted at (702) 286-9040 and

Dr. Donald A. Ozello’s mission is to educate and inspire others to live healthier, fitter, more functional lives.

Dr. Donald A. Ozello DC writes a weekly health, fitness, exercise and nutrition column for The Las Vegas Informer. He is published in OnFitness magazine, and

Dr. Donald A. Ozello DC is an award-winning public speaker. He has spoken to numerous groups on health, fitness, exercise, ergonomics and nutrition.

Dr. Donald A. Ozello DC loves to exercise. Bike riding and kettlebell training are his current favorite types of exercises. He credits Arnold Schwarzenegger, Lou Ferrigno and Sly Stallone as major influences during his teens and early twenties.

Before pursuing his career in Chiropractic, Dr. Donald A. Ozello DC served in the United States Navy aboard the USS Bremerton, SSN 698.

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