Identify nutrients worth reviewing from life stage, diet pattern, and nutrition risk factors, with food-first guidance and testing prompts that avoid diagnosis language.
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Diet pattern
Result
Omnivore answers and life-stage details were screened for nutrient review signals only. This is a planning tool, not a diagnosis.
Vitamin D
Women 19 to 30 years / RDA target 15 mcg
Worth reviewing
24/100
Why it surfaced
Food-first ideas
Salmon, trout, and sardines / Fortified milk or plant drinks / Egg yolks and fortified cereals
ODS uses updated calcium and vitamin D DRIs: 15 mcg for ages 1 to 70, 20 mcg above 70.
Persistent low sun exposure, fracture risk, or clinician concern may justify vitamin D review rather than guessing from symptoms alone.
Iron
Women 19 to 30 years / RDA target 18 mg
Worth reviewing
18/100
Why it surfaced
Food-first ideas
Red meat and shellfish / Beans and lentils / Fortified cereals and pumpkin seeds
Iron requirements rise in adolescence, menstruating adults, and pregnancy, then fall again after menopause.
Heavy periods, pregnancy, fatigue, breathlessness, or GI symptoms are common reasons to discuss ferritin or iron-status testing.
Next steps
Also in Micronutrients
Health — Nutrition
A deficiency risk screener is most useful when it highlights nutrients worth reviewing without pretending to diagnose a deficiency. This guide explains why life stage, diet pattern, medication use, and food-pattern habits can raise review priority, and why the right next step is often better food planning or clinician review rather than guessing from vague symptoms.
Micronutrient deficiency is not diagnosed from a checklist alone. Symptoms overlap, absorption varies, and some nutrient problems need blood tests or clinical history to interpret properly.
That is why this page is framed as a review screener. It helps you spot which nutrients deserve a closer look based on known intake-support factors rather than promising certainty from limited inputs.
Pregnancy, lactation, menstruation, and older age can shift nutrient priorities even when the overall diet pattern looks similar. Iron, folate, iodine, calcium, vitamin D, and vitamin B12 do not carry the same review weight in every life stage.
A trustworthy screener therefore starts with the matched reference profile and then looks for food-pattern or medication factors that make those targets harder to meet or interpret.
Food pattern alone is not the whole picture. A vegan pattern without B12 support is different from a vegan pattern with reliable fortified foods and supplementation, and a mixed diet can still run into vitamin B12, iron, or iodine problems if medication use or food variety is poor.
That is why this page combines dietary pattern with selected risk factors such as acid suppression, metformin, GI issues, restricted variety, and low iodized-salt use.
Treat the flagged nutrients as a review queue. First check whether the food pattern truly contains reliable sources, then decide whether your situation needs a clinician or dietitian rather than more guesswork.
That approach keeps the tool practical. It helps you improve the food pattern and recognise when higher-stakes situations such as pregnancy, heavy menstrual bleeding, malabsorption, or persistent symptoms deserve professional follow-up.
Frequently asked questions
No. It means the selected pattern contains risk factors that make that nutrient worth reviewing. Deficiency still depends on the broader clinical picture and sometimes lab testing.
Because medication use, food variety, menstruation, pregnancy, GI issues, or low use of common source foods can still make those nutrients worth checking even without a vegan pattern.
Because iodine is easy to miss casually, especially when seafood, dairy, fortified alternatives, or iodized salt are not regular parts of the pattern. Pregnancy makes that question more important, not less.
Pregnancy, lactation, heavy menstrual bleeding, malabsorption concerns, significant fatigue, neurological symptoms, or existing medical workups are all good reasons to move straight to clinician review.
Related
These related calculators come from the same leaf category, nearby sibling categories, or the same top-level topic.
View a vitamins-and-minerals-only reference sheet matched to age, sex, and life stage, including basis labels, target amounts, and upper-limit context.
View a full DRI-style sheet for macronutrients, vitamins, and key minerals matched to age, sex, and pregnancy or lactation stage.
Estimate a diet-quality risk score from food-pattern and nutrient-support inputs, then surface the weak points most worth fixing first.
Estimate the remaining gap to a vitamin, mineral, or essential-fat target and get curated food suggestions to close it within omnivore, vegetarian, or vegan patterns.
