Metabolic and Nutritional

Insulin

Insulin is a hormone produced by the pancreas that plays a key role in regulating blood sugar (glucose) levels in the body. It facilitates the uptake of glucose from the bloodstream into cells, where it is used for energy or stored for future use. It plays a crucial role in carbohydrate and fat metabolism.

General recommended level of insulin for men and women:

There isn’t a general recommended level for insulin in the same way as for other blood markers like cholesterol or triglycerides. Instead, insulin levels are dynamic and vary based on factors such as dietary intake, physical activity, and overall metabolic health. In healthy individuals, insulin levels typically rise after eating and then gradually decrease as glucose is taken up by cells. Fasting insulin levels typically range from 1.61-11.37 μU/mL in men and 2.34-11.98 μU/mL in women. Insulin levels above 10-12 μU/mL are generally considered elevated and may indicate insulin resistance.

Reasons a a for deficiency or surplus insulin

Deficiency in insulin production or action results in elevated blood glucose levels, leading to conditions such as type 1 diabetes or type 2 diabetes. In type 1 diabetes, the pancreas produces little to no insulin, while in type 2 diabetes, the body becomes resistant to the effects of insulin. Surplus levels of insulin may occur in conditions of insulin resistance, where the body requires higher amounts of insulin to maintain normal blood glucose levels. Insulin resistance is often associated with obesity, sedentary lifestyle, and unhealthy dietary habits.

Sources of food, Meat, Vegetables, grains fruits, nuts to consume to manage insulin

Insulin is not obtained directly from food, as it is produced by the pancreas in response to changes in blood glucose levels. However, consuming a balanced diet that includes a variety of foods can help regulate blood sugar levels and support insulin sensitivity. Foods that are low in refined sugars and carbohydrates and high in fiber, protein, and healthy fats may help stabilize blood glucose levels and reduce the need for excessive insulin secretion. There are no specific foods that directly affect insulin levels in the same way as blood glucose levels. Instead, focusing on a balanced diet that includes whole, unprocessed foods, lean proteins, healthy fats, fiber-rich carbohydrates (such as fruits, vegetables, and whole grains), and moderate portions of foods with natural sugars (such as insulin levels.

Homocystein

Homocysteine is an amino acid that is produced in the body as part of normal metabolism. It is formed during the breakdown of methionine, another amino acid obtained from dietary protein. Elevated levels of homocysteine in the blood have been associated with an increased risk of cardiovascular disease, stroke, and other health conditions. It is an independent risk factor for various health conditions, including cardiovascular disease, stroke, osteoporosis, and dementia.

General recommended level of Homocystein for men and women:

The general recommended level for homocysteine in the blood is typically less than 15 micromoles per liter (µmol/L). However, optimal levels may vary depending on individual health factors and risk profiles.

• Elevated (moderate hyperhomocysteinemia): 15-30 μmol/L
• Intermediate (severe hyperhomocysteinemia): 30-100 μmol/L
• Severe: Greater than 100 μmol/L

These guidelines apply to both men and women, though studies show homocysteine levels tend to be higher in men compared to women.

Reasons for deficiency or surplus of Homocystein:

Deficiency in homocysteine is not typically a concern, as it is produced as part of normal metabolism. However, genetic factors, as well as deficiencies in certain B vitamins (such as folate, vitamin B6, and vitamin B12), can lead to elevated levels of homocysteine. Additionally, factors such as smoking, excessive alcohol consumption, poor diet, and certain medical conditions (such as kidney disease and hypothyroidism) can also contribute to elevated homocysteine levels.

Homocysteine is not directly obtained from dietary sources. However, foods rich in folate, vitamin B12, and vitamin B6 can help lower homocysteine levels. These include:

• Green leafy vegetables
• Citrus fruits
• Beans and legumes
• Whole grains
• Meat, poultry, fish, and dairy products

Glucose

Glucose is a type of sugar that serves as the primary source of energy for cells in the body. It is commonly referred to as blood sugar and is obtained from the digestion of carbohydrates in the diet. Glucose is transported in the bloodstream and taken up by cells to be used for energy production.

General recommended level of Glucose for men and women:

The general recommended level for fasting blood glucose, measured after an overnight fast, is typically between 70 to 100 milligrams per deciliter (mg/dL). Optimal levels may vary slightly depending on individual health factors and risk profiles. 

• Normal fasting glucose: Less than 99 mg/dL
• Prediabetes fasting glucose: 100-125 mg/dL
• Diabetes fasting glucose: 126 mg/dL or higher

Reasons for deficiency or surplus of Glucose:

Deficiency in glucose, known as hypoglycemia, can occur in individuals with conditions such as diabetes, excessive alcohol consumption, certain medications, hormonal imbalances, or prolonged fasting. Surplus levels of glucose, known as hyperglycemia, can occur when the body is unable to effectively regulate blood sugar levels, such as in diabetes or insulin resistance. Lifestyle factors such as poor diet, sedentary behavior, obesity, and stress can also contribute to elevated blood glucose levels.

Sources of food, Meat, Vegetables, grains fruits, nuts to manage glucose:

Glucose is primarily obtained from the digestion of carbohydrates in the diet. Common sources of glucose include grains (such as bread, rice, pasta, and cereal), starchy vegetables (such as potatoes and corn), fruits (such as bananas, grapes, and oranges), dairy products (such as milk and yogurt), legumes (such as beans and lentils), as well as sweets, sugary beverages, and processed foods containing added sugars.

The best sources to help maintain recommended glucose levels are complex carbohydrates like whole grains, fruits, and vegetables, which provide glucose in a more gradual and controlled manner.

Hemoglobin A1C (HbA1c)

Hemoglobin A1C (HbA1c) is a measure of the average blood glucose levels over the past 2-3 months. It is formed when glucose in the bloodstream binds to hemoglobin, a protein found in red blood cells. HbA1c testing is commonly used to monitor long-term glucose control in individuals with diabetes.

General recommended level of HbA1c for men and women:

The general recommended level for HbA1c depends on individual health factors and whether someone has diabetes. For individuals without diabetes, a normal HbA1c level is typically below 5.7%. For individuals with diabetes, the target HbA1c level is usually less than 7% to reduce the risk of diabetes-related complications. However, optimal levels may vary depending on individual health goals and treatment plans.

• Normal range: Less than 5.7%
• Prediabetes range: 5.7% to 6.4%
• Diabetes range: 6.5% or higher

Reasons for deficiency or surplus of HbA1c:

HbA1c levels are not typically affected by dietary intake or deficiency. However, consistently elevated blood glucose levels over time can lead to higher HbA1c levels, which may indicate poor glucose control and increased risk of diabetes-related complications. Surplus levels of HbA1c, indicating very high blood glucose levels, are typically associated with uncontrolled diabetes and can increase the risk of complications such as cardiovascular disease, kidney disease, and nerve damage.

Uric Acid

Uric acid is a waste product that forms when the body breaks down purines, which are substances found in certain foods and also produced by the body. It is normally dissolved in the blood and excreted through the kidneys in urine. Elevated levels of uric acid in the blood can lead to a condition called hyperuricemia, which is associated with an increased risk of gout and kidney stones.

General recommended level of Uric acid for men and women:

The general recommended level of uric acid in the blood is typically below 6.0 milligrams per deciliter (mg/dL) for women and below 7.0 mg/dL for men. However, optimal levels may vary depending on individual health factors and risk profiles.

• Normal range for men: 2.5-7.0 mg/dL
• Normal range for women: 1.5-6.0 mg/dL

Levels above 7.0 mg/dL in men and 6.0 mg/dL in women are considered high (hyperuricemia).

Reasons for Uric acid deficiency or surplus:

Deficiency in uric acid is not typically a concern, as it is a waste product of normal metabolism. However, surplus levels of uric acid, known as hyperuricemia, can occur due to various factors, including:

• Excessive consumption of purine-rich foods, such as red meat, organ meats (liver, kidney), shellfish, and certain types of fish (e.g., anchovies, sardines).
• Obesity and excess body weight, which can lead to increased production and decreased excretion of uric acid.
• Genetics, as some people may have a genetic predisposition to hyperuricemia.
• Certain medical conditions, such as kidney disease, diabetes, metabolic syndrome, and hypothyroidism.
• Medications, including diuretics (water pills) and certain immunosuppressive drugs.

To help maintain recommended uric acid levels, it’s best to limit these purine-rich foods and focus on a diet rich in fruits, vegetables, whole grains, and low-fat dairy.

If you have hyperuricemia or gout, it’s important to moderate your intake of purine-rich foods and maintain a balanced diet. Instead, focus on consuming plenty of:

• Fruits: Especially cherries, which have been associated with lower uric acid levels and reduced risk of gout attacks.
• Vegetables: Including a variety of colorful vegetables, such as leafy greens, bell peppers, tomatoes, and cucumbers.
• Whole grains: Such as oats, barley, quinoa, and brown rice.
• Low-fat dairy products: Such as yogurt, milk, and cheese, which may help lower uric acid levels.

Vitamin B12

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a crucial role in various physiological processes, including DNA synthesis, red blood cell formation, neurological function, and metabolism. It is essential for maintaining healthy nerve cells and red blood cells, as well as for proper brain function.

General recommended level of Vitamin B12 for men and women:

The general recommended level of vitamin B12 in the blood is typically measured in picograms per milliliter (pg/mL) or picomoles per liter (pmol/L). Optimal levels may vary slightly depending on individual health factors and age, but in general, levels above 200 pg/mL or 150 pmol/L are considered normal for adults.

• Adults (19-64 years): 1.5 micrograms (mcg)
• Pregnant women: 2.6 mcg
• Breastfeeding women: 2.8 mcg

Reasons for deficiency or surplus of vitamin B12:

Deficiency in vitamin B12 can occur due to various factors, including:

• Inadequate dietary intake: Vitamin B12 is primarily found in animal-based foods, so individuals following strict vegan or vegetarian diets may be at risk of deficiency.
• Malabsorption: Conditions that affect the absorption of vitamin B12 in the gastrointestinal tract, such as pernicious anemia, atrophic gastritis, celiac disease, Crohn’s disease, and certain medications (e.g., proton pump inhibitors, metformin), can lead to deficiency.
• Intrinsic factor deficiency: Intrinsic factor is a protein produced by the stomach that is necessary for the absorption of vitamin B12. Deficiency or dysfunction of intrinsic factor can impair the absorption of vitamin B12, leading to pernicious anemia.

Aging: As individuals age, their ability to absorb vitamin B12 from food may decrease, increasing the risk of deficiency.

• Surplus levels of vitamin B12 are rare, as excess amounts are typically excreted in the urine. However, extremely high doses of vitamin B12 supplements may lead to adverse effects in some individuals.

• Pernicious anemia (lack of intrinsic factor needed for absorption)
• Crohn’s disease and celiac disease (malabsorption)
• Certain medications that interfere with B12 absorption

Vitamin B12 surplus is rare, as the body can only absorb what it needs, and excess amounts are excreted in urine.

Fortified foods: Some plant-based foods, such as fortified cereals, plant-based milk alternatives (e.g., soy milk, almond milk), and nutritional yeast, may be fortified with vitamin B12.

• Plant-based sources of vitamin B12 are rare and generally not considered reliable sources. However, fermented foods like tempeh and certain types of algae may contain small amounts of vitamin B12.

For vegetarians and vegans, supplementation may be necessary to meet the recommended intake.

To ensure adequate intake of vitamin B12, it’s important to include a variety of vitamin B12-rich foods in the diet, particularly for individuals at risk of deficiency. Consuming animal-based foods such as lean meats, fish, poultry, dairy products, and eggs regularly can help meet vitamin B12 needs. For individuals following vegan or vegetarian diets, consuming fortified foods and considering vitamin B12 supplements may be necessary to prevent deficiency. The recommended dietary allowance (RDA) for vitamin B12 for adults is 2.4 micrograms per day.

Folate

Folate, also known as vitamin B9, is a water-soluble B vitamin that is essential for various biological functions in the body. It plays a crucial role in DNA synthesis, cell division, and the formation of red blood cells. Folate is particularly important during periods of rapid growth and development, such as pregnancy and infancy.

General recommended level of vitamin B9 for men and women:

The general recommended level of folate in the blood is typically measured in nanograms per milliliter (ng/mL) or nanomoles per liter (nmol/L). Optimal levels may vary depending on individual health factors, age, and life stage. However, in general, levels above 4 ng/mL or 10 nmol/L are considered normal for adults.

• Adults: 400 micrograms (mcg) of dietary folate equivalents (DFEs)
• Pregnant women: 600 mcg DFE
• Breastfeeding women: 500 mcg DFE

Reasons for deficiency or surplus of Vitamin B9:

Deficiency in folate can occur due to various factors, including:

• Inadequate dietary intake: Folate is primarily found in foods such as leafy green vegetables, legumes, fruits, and fortified foods. Individuals with poor dietary habits or limited access to folate-rich foods may be at risk of deficiency.
• Malabsorption: Conditions that affect the absorption of folate in the gastrointestinal tract, such as celiac disease, Crohn’s disease, and certain medications (e.g., methotrexate), can lead to deficiency.

Increased demand: During periods of rapid growth and development, such as pregnancy and infancy, the demand for folate increases. Pregnant women, in particular, require higher levels of folate to support fetal growth and development.

• Surplus levels of folate are rare, as excess amounts are typically excreted in the urine. However, extremely high doses of folic acid supplements may lead to adverse effects in some individuals, especially those with certain medical conditions or genetic polymorphisms.

• Alcohol use disorder
• Certain genetic mutations, such as in the MTHFR gene, that impair folate metabolism
• Conditions that interfere with nutrient absorption, like inflammatory bowel disease or celiac disease
• Eating disorders

Sources of food, Meat, Vegetables, grains fruits, nuts that have it:

• Leafy green vegetables: Such as spinach, kale, collard greens, and broccoli.
• Legumes: Including lentils, chickpeas, black beans, and kidney beans.
• Fortified grains: Some grain products, such as bread, cereal, and pasta, may be fortified with folic acid, the synthetic form of folate.
• Citrus fruits: Such as oranges, grapefruits, and lemons.
• Avocado: A good source of folate.
• Nuts and seeds: Including peanuts, sunflower seeds, and almonds.

Liver: Beef liver is particularly high in folate.

The recommended dietary allowance (RDA) for folate for adults is 400 micrograms per day.

Magnesium

Magnesium is an essential mineral that plays a vital role in numerous biochemical reactions in the body. It is involved in muscle and nerve function, energy production, DNA synthesis, bone health, and regulation of blood pressure and blood sugar levels. Magnesium is an essential mineral that plays a crucial role in the body’s functions, including the production of energy, the regulation of muscle and nerve function, and the maintenance of a healthy immune system.

General recommended level of Magnesium for men and women:

The general recommended dietary allowance (RDA) for magnesium varies depending on age and sex. For adult men, the RDA is typically around 400-420 milligrams per day, while for adult women, it is around 310-320 milligrams per day. However, optimal levels may vary depending on individual health factors and may be influenced by factors such as pregnancy, lactation, and certain medical conditions. 

• Adult men: 400-420 mg per day
• Adult women: 310-320 mg per day
• Pregnant women: 350-360 mg per day
• Breastfeeding women: 310-320 mg per day

Reasons for deficiency or surplus of Magnesium:

Deficiency in magnesium can occur due to several factors, including:

• Inadequate dietary intake: Consuming a diet low in magnesium-rich foods, such as whole grains, nuts, seeds, and green leafy vegetables, can lead to deficiency.
• Increased magnesium loss: Certain medical conditions (e.g., gastrointestinal disorders, diabetes, kidney disease), medications (e.g., diuretics, proton pump inhibitors), excessive alcohol consumption, and sweating (due to intense physical activity or hot weather) can increase magnesium loss from the body.

Poor absorption: Some individuals may have impaired absorption of magnesium due to gastrointestinal disorders or surgery that affects the digestive system

Dark chocolate: A delicious source of magnesium.

• Including a variety of these magnesium-rich foods in the diet can help ensure adequate intake.

Good dietary sources of magnesium include:

• Green leafy vegetables (e.g., spinach, kale)
• Nuts and seeds (e.g., almonds, cashews, pumpkin seeds)
• Whole grains (e.g., brown rice, oats)
• Beans, peas, and lentils
• Dairy products

Iron

Iron is an essential mineral required for various physiological functions in the human body. It plays a crucial role in oxygen transport as a component of hemoglobin, which carries oxygen from the lungs to tissues and organs. Iron is also involved in energy metabolism, DNA synthesis, and the functioning of enzymes. Additionally, iron is involved in various metabolic processes, immune function, and neurological development.

General recommended levels of Iron for men and women:

The recommended dietary allowance (RDA) for iron varies by age, sex, and life stage. For adult men, the RDA is typically around 8 milligrams (mg) per day, while for adult women, it’s higher at around 18 mg per day due to menstrual blood loss. During pregnancy, the RDA increases to about 27 mg per day to support fetal development and increased maternal blood volume.

• Men aged 19 and older: 8 mg per day
• Women aged 19-50: 18 mg per day
• Women aged 51 and older: 8 mg per day
• Pregnant women: 27 mg per day
• Breastfeeding women: 9-10 mg per day

Reasons for deficiency or surplus of Iron:

Deficiency of iron can occur due to inadequate dietary intake, poor absorption, increased demand (such as during pregnancy or rapid growth periods), or chronic blood loss (e.g., menstruation, gastrointestinal bleeding). Surplus iron is less common from dietary sources but can occur in individuals with certain genetic conditions like hemochromatosis or from excessive iron supplementation. Iron deficiency is the most common nutritional deficiency worldwide and can lead to anemia, fatigue, and impaired cognitive and physical function.

Sources of food, fruits, nuts containing iron:

Iron can be found in both animal and plant-based foods. Good sources of heme iron (more readily absorbed by the body) include red meat, poultry, and seafood. Non-heme iron sources include fortified cereals, beans, lentils, tofu, spinach, kale, nuts, and seeds. Fruits like dried apricots, raisins, and prune juice also contain moderate amounts of iron. Meat, poultry, and seafood (heme iron, which is more bioavailabl

To optimize iron absorption, it is recommended to consume iron-rich foods with sources of vitamin C, such as citrus fruits, tomatoes, or bell peppers. Avoiding tea, coffee, and calcium-rich foods and beverages around mealtimes can also improve iron absorption.

Total Iron Binding Capacity

TIBC measures the maximum amount of iron that can be carried in the blood by transferrin. It is often used in conjunction with other iron tests to evaluate iron status and diagnose conditions such as iron deficiency anemia. Total Iron Binding Capacity (TIBC) is a laboratory test that measures the total amount of iron that can be bound by the iron-transport protein transferrin in the blood. It provides an indirect assessment of the body’s iron status and can help diagnose iron deficiency or iron overload

General recommended levels of TIBC for men and women:

There are no specific recommended levels for TIBC, as it is a measure of the body’s iron transport capacity rather than a direct measure of iron status. However, normal TIBC levels typically fall within a specific range, which may vary slightly depending on the laboratory conducting the test.

The recommended TIBC levels are:

• Men: 250-450 μg/dL (44.8-80.6 μmol/L)
• Women: 250-450 μg/dL (44.8-80.6 μmol/L)

Reasons for deficiency or surplus of TIBC:

TIBC levels may be influenced by various factors, including iron status, inflammation, liver function, and genetic disorders affecting iron metabolism. Low TIBC levels may indicate iron overload conditions such as hemochromatosis, while high TIBC levels may suggest iron deficiency anemia or other conditions associated with increased transferrin production.

A low TIBC indicates iron deficiency, as there is less transferrin available to bind iron. Causes of low TIBC include blood loss, malabsorption, and chronic inflammation. A high TIBC suggests iron overload, which can occur in conditions like hemochromatosis or chronic liver disease.

Iron Saturation

Iron saturation refers to the percentage of transferrin binding sites occupied by iron in the blood. It is calculated by dividing the serum iron concentration by the total iron-binding capacity (TIBC) and multiplying by 100. Iron saturation provides insight into the body’s iron status and its ability to transport and store iron effectively.

General recommended levels of Iron saturation for men and women:

The optimal range for iron saturation is typically between 20% and 50%. However, exact recommended levels may vary depending on the laboratory conducting the test and individual factors such as age, sex, and health status.

• Men: 20-50%
• Women: 15-50%

Reasons for deficiency or surplus of Iron saturation:

Abnormal iron saturation levels can indicate various health conditions. Low iron saturation may suggest iron deficiency anemia, chronic inflammation, or inadequate iron absorption. High iron saturation may indicate iron overload disorders such as hemochromatosis or excessive iron supplementation. Low iron saturation indicates iron deficiency, as there is less iron bound to transferrin. Causes of low iron saturation include blood loss, malabsorption, and chronic inflammation. High iron saturation suggests iron overload, which can occur in conditions like hemochromatosis or chronic liver disease.

While specific foods do not directly affect iron saturation levels, dietary iron intake can influence overall iron status, which in turn may impact iron saturation. Foods rich in heme iron (found in animal products) and non-heme iron (found in plant-based foods) can contribute to iron intake and influence iron saturation levels.

Ferritin

Ferritin is a protein found in cells, particularly in the liver, spleen, and bone marrow, that stores iron and releases it in a controlled manner. It plays a crucial role in iron metabolism and serves as a marker of the body’s iron stores.

General recommended levels of Ferritin for men and women:

The recommended levels of ferritin can vary depending on factors such as age, sex, and individual health status. Generally, for adults, the normal range is:

• Men: 24 to 336 nanograms per milliliter (ng/mL)

Women: 11 to 307 ng/mL

• These ranges may vary slightly depending on the laboratory and testing method used.
• Men: 20-300 ng/mL (22.5-337.5 μg/L)
• Women: 15-150 ng/mL (16.9-168.8 μg/L)

Reasons for deficiency or surplus of Ferritin:

Deficiency of ferritin can occur due to insufficient iron intake, poor iron absorption, blood loss (such as from menstruation or gastrointestinal bleeding), or conditions that increase iron demand (such as pregnancy). Surplus ferritin levels may indicate iron overload conditions like hemochromatosis, chronic liver disease, or excessive iron supplementation.