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Vitamin Deficiency Risk Estimator

Estimate deficiency risk, vitamin score, and get targeted nutrition recommendations.

Vitamin Deficiency Risk Estimator

Estimate deficiency risk, vitamin score, and get targeted nutrition recommendations.

Input your nutrition patterns

Formula

Vitamin score = fruitVegScore (0-30) + grainScore (0-15) + proteinScore (0-15) + dairyScore (0-10) + sunScore (0-15) + supplementScore (0-15), max 100.

Deficiency risk = 100 − vitaminScore, clamped to 0-100.

Higher fruit/vegetable intake, whole grains, protein, dairy, sun exposure, and supplements raise the score and lower risk.

Steps

  • Count daily servings of fruits and vegetables (1 serving ≈ 1 cup or medium piece).
  • Log whole grain servings (bread, rice, oats, quinoa).
  • Count protein sources (meat, fish, eggs, legumes, nuts).
  • Note dairy or fortified alternatives (milk, yogurt, plant milks).
  • Estimate daily sun exposure minutes (skin exposed, no sunscreen).
  • Rate supplement use (0 = none, 10 = comprehensive multivitamin + targeted).
  • Review deficiency risk score and targeted recommendations.

Additional calculations

Enter your nutrition patterns to see additional metrics.

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Complete guide snapshot

Vitamin deficiency risk depends on dietary patterns, sun exposure, and supplementation. Common gaps include vitamin D, B12, folate, and iron.

Use this calculator to assess risk, identify gaps, and plan targeted nutrition or supplementation strategies.

FAQs

What does the deficiency risk score represent?

It is a heuristic estimate of risk for common vitamin deficiencies (D, B12, folate, iron, etc.) based on dietary patterns, sun exposure, and supplementation.

Is this a medical diagnosis?

No. This is an educational tool. Blood tests from healthcare providers are needed to confirm actual vitamin status.

How many fruit/vegetable servings should I aim for?

Most guidelines recommend 5–9 servings daily (2–4 fruits, 3–5 vegetables) for adequate vitamins, minerals, and fiber.

Do I need supplements if I eat well?

Not always. A varied, whole-foods diet often provides sufficient vitamins. Some (vitamin D, B12 for vegans) may need supplementation.

How much sun exposure for vitamin D?

10–30 minutes of midday sun on arms/legs, 2–3 times per week, can support vitamin D synthesis. Darker skin or northern latitudes may need more.

What if I am vegan or vegetarian?

Focus on B12 (supplement or fortified foods), iron (legumes, leafy greens), and vitamin D. Consider a B-complex or multivitamin.

Can I overdo vitamins?

Yes. Fat-soluble vitamins (A, D, E, K) can accumulate. Water-soluble vitamins (B, C) are safer but very high doses can cause issues.

What are early signs of deficiency?

Fatigue, weakness, brittle nails, hair loss, poor wound healing, or mood changes can indicate deficiencies. See a doctor for evaluation.

Does cooking affect vitamins?

Some vitamins (C, B) are heat-sensitive. Eat a mix of raw and cooked vegetables to maximize intake.

Should I get blood tests?

If you have symptoms or risk factors (restricted diet, malabsorption, chronic illness), blood tests can confirm status and guide supplementation.

Summary

This tool offers a simple snapshot of how your current eating pattern, sun exposure, and supplement use may relate to common vitamin needs.

You can use the scores and ideas as gentle prompts for exploring food and lifestyle shifts, alongside any advice from qualified professionals.

Disclaimer: This tool provides general wellness and lifestyle insights for educational purposes only. It is not a medical or psychological diagnosis. For any health concerns, please consult a qualified professional.

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Vitamin Deficiency Risk Estimator

Estimate deficiency risk, vitamin score, and get targeted nutrition recommendations.

How to use Vitamin Deficiency Risk Estimator

Step-by-step guide to using the Vitamin Deficiency Risk Estimator:

  1. Enter your values. Input the required values in the calculator form
  2. Calculate. The calculator will automatically compute and display your results
  3. Review results. Review the calculated results and any additional information provided

Frequently asked questions

How do I use the Vitamin Deficiency Risk Estimator?

Simply enter your values in the input fields and the calculator will automatically compute the results. The Vitamin Deficiency Risk Estimator is designed to be user-friendly and provide instant calculations.

Is the Vitamin Deficiency Risk Estimator free to use?

Yes, the Vitamin Deficiency Risk Estimator is completely free to use. No registration or payment is required.

Can I use this calculator on mobile devices?

Yes, the Vitamin Deficiency Risk Estimator is fully responsive and works perfectly on mobile phones, tablets, and desktop computers.

Are the results from Vitamin Deficiency Risk Estimator accurate?

Yes, our calculators use standard formulas and are regularly tested for accuracy. However, results should be used for informational purposes and not as a substitute for professional advice.