How to interpret your Elements Panel results, common questions, and next steps to take

It is important for essential elements to be within their normal or optimal range to fulfill their roles in maintaining health. When an essential element is out of range, it can lead to disease or sub-optimal functioning. Some essential elements can also become toxic when they are too high. Toxic elements, such as lead, cadmium, and mercury, have no known nutritional benefit and are known to interfere with proper functioning of proteins, lipids, and DNA within the cells. They can also interfere with essential elements by blocking their availability within the body.

The Elements Panel from GrassrootsHealth measures your levels of essential elements magnesium, copper, selenium and zinc, as well as toxic elements lead, cadmium and mercury.

How to read your results

You can access your Elements Panel results by clicking on the “Mg + Elements” tab at the top of your “my Test Results” page.

The results page will look as follows, with your current values indicated at the top of each of the results tables, and all results plotted by time in the charts above the results tables for each element.

NOTE: The image below is for demonstration only and does not reflect your personal results.

What levels do you want to aim for?

Magnesium

The reference range for magnesium (range of the average population the lab serves, does not necessarily indicate optimal range for health) is 29 – 51 mg/L. Aiming for the higher end of this range is likely a good target to help ensure you are getting enough magnesium and to avoid magnesium deficiency.

Up to 60% of the US population is estimated to be deficient in magnesium. Deficient magnesium levels can be due to insufficient magnesium in the diet, as well as problems with kidney function, alcoholism, and the use of diuretics and proton pump inhibitors. Foods high in magnesium include kelp, nuts, green vegetables, and whole grains.

Copper

The reference range for copper (range of the average population the lab serves, does not necessarily indicate optimal range for health) is 0.64 – 1.10 mg/L.

Copper is an essential micronutrient, important for normal development of connective tissues, nerve sheath, and bone; it is needed in very small quantities, but when found in greater concentrations than necessary, will become toxic and can lead to liver dysfunction. Symptoms of copper deficiency can include neurological dysfunction and connective tissue abnormalities.

Too much zinc in the diet can lead to a copper deficiency, so it is important to also look at the zinc to copper ratio (Zn:Cu) to get a better picture of copper status.

The dried blood spot test for copper measures the amount of copper within the red blood cells as well as within the serum, and for this reason, can be more accurate and detect deficiencies earlier than a typical copper test of the serum alone.

To get more copper in the diet, include foods high in copper such as liver, oysters, nuts, seeds, dark chocolate, and whole grains.

Learn more about research involving copper and Copper Levels Among GrassrootsHealth Participants here.

Selenium

The reference range for selenium (range of the average population the lab serves, does not necessarily indicate optimal range for health) is 130 – 362 ug/L.

Selenium plays an important role in thyroid health, free radical scavenging, DNA synthesis, and cancer prevention. The optimal therapeutic range for selenium is narrow, and excess selenium can become toxic. A severe deficiency of selenium may lead to impairment of anti-oxidant actions and thyroid functions, whereas an excess of selenium may lead to death.

The dried blood spot selenium test reflects the level of free selenium in the blood as well as selenoproteins. Heavy metals, especially mercury, may impair selenium’s function by binding to it and preventing its bioavailability. The dried blood spot test can be useful for determining if enough selenium is present to counteract that interference.

For those needing to increase selenium levels, foods high in selenium that can be added/increased include brazil nuts, seafood, eggs and grains.

Learn more about research involving selenium, including topics such as immune health, COVID-19, breast cancer, thyroid health, and more, as well as Selenium Levels Among GrassrootsHealth Participants here.

Zinc

The reference range for zinc (range of the average population the lab serves, does not necessarily indicate optimal range for health) is 5.06 – 8.57 mg/L.

Zinc is an essential micronutrient which is important for immune health; it is needed in very small quantities, but when found in greater concentrations than necessary, can become toxic. Deficiency in zinc can lead to compromised immune function and wound healing, and can also affect taste and smell. Zinc in excess of 15 mg/day can lead to copper deficiency, impaired immune function, and can also have negative effects on the LDL/HDL cholesterol ratio.

The dried blood spot test for zinc measures the amount of zinc within the red blood cells as well as within the serum, and for this reason, can be more accurate and detect deficiencies earlier than a typical zinc test of the serum alone.

To add more zinc to the diet, foods high in zinc include red meat, poultry, beans, nuts, seafood (especially oysters), whole grains, and dairy products.

Learn more about research involving zinc, including immune health, mental-emotional wellness, COVID-19, Signs, Symptoms, and Causes of Zinc Deficiency, and Zinc Levels Among GrassrootsHealth Participants here.

Zinc/Copper Ratio

The reference range for the zinc to copper ratio (range of the average population the lab serves, does not necessarily indicate optimal range for health) is 6.16 – 10.30.

This test shows the ratio of the essential elements zinc to copper in the blood. These elements are considered antagonistic; excess of one can cause an imbalance of the other. For example, too much copper in relation to zinc can lead to toxicity and cause zinc deficiency, leading to dysfunction. Too much zinc in the diet can lead to a copper deficiency as well, so it is important to also look at the zinc to copper ratio (Zn:Cu) to get a better picture of overall status of these two essential elements. An imbalance of these two essential elements has been correlated with oxidative stress, inflammation, and stress.

Learn more about the zinc to copper ratio among GrassrootsHealth participants here.

The three toxic elements tested with this panel, cadmium, lead, and mercury, are in the top four of what the CDC considers the most toxic heavy metals, according to their priority list of hazardous substances.

Lead

The reference range for lead (range of the average population the lab serves, does not necessarily indicate optimal range for health) is below 2.04 ug/dL.

Lead is absorbed and taken up by the red blood cells where it binds to hemoglobin. Children are most susceptible to its negative effects. High levels of lead in the body have been associated with neurological defects in developing children, low levels of vitamin D, and reduced hemoglobin synthesis.

While the use of lead in certain industries and products has been discontinued, it can still be found in older plumbing systems, paint, and soil.

Learn more about the Damaging Health Effects of Lead and Lead Levels Among GrassrootsHealth Participants.

Cadmium

The reference range for cadmium (range of the average population the lab serves, does not necessarily indicate optimal range for health) is below 0.75 ug/L.

Cadmium, classified as a group 1 carcinogen, can be found in certain industrial environments and in soil. Certain plants and foods, such as tobacco, green leafy vegetables, potatoes and grains, peanuts, soybeans, sunflower seeds, and shellfish can contain high levels of cadmium.

While the primary source of cadmium for most individuals is from food, smokers tend to have about twice the toxic burden of cadmium than non-smokers. Individuals who work in the smelting, battery manufacturing, colored glass manufacturing, and waste incinerating industries tend to have higher exposure to cadmium.

Cadmium accumulates in the kidneys and thyroid gland, and can contribute to thyroid issues, infertility, uterine fibroids, and other reproductive tract diseases.

The dried blood spot test for cadmium is a reflection of short-term cadmium exposure.

Learn more about Cadmium Levels Among GrassrootsHealth Participants.

Mercury

The reference range for mercury (range of the average population the lab serves, does not necessarily indicate optimal range for health) is below 6.98 ug/L.

Mercury is a highly toxic heavy metal that can collect in the body’s tissues, especially the brain, where it can cause damage to the nervous system. High levels of mercury are associated with paresthesia, mood changes, sensory disturbances, renal toxicity, respiratory failure, and even death. Since mercury has a high affinity to selenium, it can also bind to it and reduce its biological availability, leading to diseases caused by selenium deficiency, such as thyroid disease.

While some are exposed to mercury as an occupational hazard, most mercury exposure is due to consumption of fish and shellfish that contain methylmercury. The dried blood spot test for mercury is a good indicator of recent exposure to methylmercury. Other types of mercury include elemental mercury (found in batteries, thermometers, and dental amalgams), and inorganic mercury (found in mercuric chloride and skin-lightening creams).

Learn more about Mercury Levels Among GrassrootsHealth Participants and How to Address a High Mercury Level.

Need help eliminating some of these toxic metals?

Learn more about Heavy Metals and the Power of Detoxification.

MAGNESIUM SPECIFIC RESOURCES

What can cause a low magnesium level?

Magnesium deficiency may present as asymptomatic, or may lead to symptoms such as muscle cramps, anxiety, depression, tremors, irregular heartbeat, and others. Besides low magnesium intake, there are several causes of magnesium deficiency, including gastrointestinal and kidney disorders, the use of certain medications (such as diuretics and proton pump inhibitors), excessive sweating, high intake of caffeine and alcohol, prolonged stress, depleted soils, and processed food diets which lack magnesium.

Learn more about what could be contributing to a lower-than-expected magnesium level here.

How can you choose the right magnesium supplement for you?

Magnesium supplements come in many different compounds, forms, and types… learn about some key items to consider when choosing a magnesium supplement for your health here.

Can taking Epsom salt baths and applying magnesium solutions to your skin increase magnesium levels in the body? Learn more here.

Learn more about variability among magnesium supplement products here.

Check out some high quality magnesium supplements from our Trusted Brands here.

What health conditions could be related to low magnesium levels?

An estimated 42% of young adults have chronic, ongoing magnesium deficiency, which could lead to several health complaints.

Magnesium is needed for hundreds of enzymatic reactions in the body. Magnesium plays a significant role in cellular metabolism and protein synthesis, and when deficient, can lead to problems with muscle, bone, nerve, and heart health. The effects of low magnesium can include everything from fatigue and loss of appetite to tremors and muscle cramps. Severe deficiency can cause cardiac arrhythmias. The combination of a healthy diet with supplementation can alleviate and, in some cases, eradicate most health issues related to low magnesium levels.

A summary of symptoms, signs, and health conditions that low magnesium intake and levels may contribute to, based on a review by Schwalfenberg and Genius, can be found here.

What is the best way to determine if you are getting enough magnesium?

One of the best ways to tell if you are getting enough magnesium is to track your symptoms. Some of the first symptoms that have been shown to improve upon supplementation with magnesium include better sleep, less muscle cramping, stabilization of blood pressure, an increased sense of calm, improved energy and focus, fewer heart palpitations, better joint mobility, and less pain. Identify your major one or two symptoms and track them using the myTrackers in your personal GrassrootsHealth account.

Symptom tracking done in combination with tracking magnesium intake and magnesium blood testing is the most comprehensive way to make sure you are getting enough magnesium. And while the absolute best measurement of magnesium in the body is an Ionized Magnesium Blood Test, it is not widely used and is difficult to access.

GrassrootsHealth offers the whole blood magnesium test, which is a better indicator of magnesium status than the serum magnesium test offered by most doctor’s offices and hospitals.

Learn more about the different types of magnesium tests available here.

What are the magnesium levels of other participants?

As of the date of our latest analysis, 2,516 participants had tested their magnesium levels at least once, and 486 participants had tested their magnesium level two or more times. The chart below shows the most recent test result among participants who have measured their Magnesium levels.

The average magnesium level among participants was 45 mg/L, which is on the higher end of the lab reference range. The reference range of the whole blood magnesium test is 29-51 mg/L, which is the range of the average population the lab serves and does not necessarily indicate the optimal range for health.

Additionally, 486 participants have completed at least two magnesium tests. Among these participants, 67% improved their magnesium status after their first test. This indicates that when individuals are provided with a measurement about their health (in this case, their magnesium level), they are empowered to make changes and to take charge of their own health (by taking steps to improve that measurement).

Questions?

Thank You for Registering Your Test Card(s)!

Remember to also:

Write your Participant ID, Date of Birth, and Date/Time of Collection on the back of your blood spot cards
Complete your blood spot samples as instructed (See these tips for additional help if needed)
Mail the samples back (Results will be posted to your online account in 2-4 weeks)
Complete your online questionnaire to avoid delay in results posting

The Total, per our Scientists’ Call to Action, is recommended to be between 40-60 ng/ml (100-150 nmol/L) for best overall health. If you are in that range, keep up the good work! If not, a couple of things to keep in mind:

Vitamin D sources are primarily sun and, for most people, supplements. If you choose to supplement, the D*calculator provides an estimate of an amount of daily supplementation sufficient for 50% of people to raise their vitamin D serum level from what it is currently to their target serum level. Knowing that some individuals will require more, it also provides an estimate of the amount that would be needed for 90% of people to make the same change. For example, for a 150 pound person who is taking 1000 IU supplemental vitamin D3 to go from 20 to at least 40 ng/ml would require a new average of 4000 IU vitamin D3 per day; individual results may vary. Experts recommend re-testing vitamin D serum levels after 6 months (or a minimum of 3 months) to determine how your serum level is adjusting to a new supplement dose.

The D*calculator was created using data from the GrassrootsHealth D*action Study, which provided supplement dose and serum level data from over 7000 individuals.

The latest Institute of Medicine (IOM) report, 2010, indicates 10,000 IU/day is considered the no observed adverse effect level (NOAEL); 4000 IU/day is considered a safe upper intake level for adults aged 19 and older. The observed cases of vitamin D toxicity started at total levels of 200 ng/ml per J. Hathcock, Am J. Clin Nutr. 2007;85:6-18.

GrassrootsHealth is solely providing information and is not acting as your healthcare provider. Please talk with your healthcare provider about what is best for you.

We appreciate your participation in this program to help eliminate the vitamin D deficiency epidemic. Please don’t hesitate to contact us with any questions.

Director
GrassrootsHealth
A Public Health Promotion Organization
[email protected]
760-579-8141

Omega-3 Index Results

MORE INFORMATION ABOUT THE AA:EPA RATIO

Experts recommend an AA:EPA Ratio of 3 or less to reduce levels of chronic inflammation and diseases related to chronic inflammation.

There are two fatty acids included in the AA:EPA ratio – arachidonic acid (AA, 20:4n-6) and eicosapentaenoic acid (EPA, 20:5n-3). To change your AA:EPA ratio, simply change what you eat and/or the supplements you take. Raising the intake of EPA+DHA from sea foods and/or omega-3 supplements will likely decrease the AA:EPA ratio. Everyone responds differently to these changes so the only way to know how your blood levels respond is to re-test. We recommend re-testing every 3-6 months to confirm you are getting the right mix of fats in your diet.

A lower AA:EPA ratio correlates with a higher Omega-3 Index. Many studies have shown that people with higher (vs. lower) Omega-3 Index levels are at decreased risk for a variety of diseases. These include heart disease, stroke, dementia, and depression to name a few. These people may even live longer than those with lower levels. Lowering your AA:EPA ratio and keeping it down could help reduce your risk of these conditions.

Omega-3 fatty acids are found primarily in fish, especially “oily” fish. The two most important omega-3 fatty acids are EPA and DHA.

It should be noted that omega-3 fatty acids from flaxseed oil (alpha-linolenic acid, or ALA) will have little to no effect on your Omega-3 Index and AA:EPA Ratio. Therefore, ALA is not an effective substitute for EPA and DHA.

To make sure your AA:EPA ratio remains in the target range you should re-check it every 3-6 months.

† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Rather it is a wellness test to assess nutritional status. You are encouraged to discuss these results with your healthcare provider.

References:

Block RC, Harris WS, Reid KJ, Sands SA, Spertus JA. EPA and DHA in blood cell membranes from acute coronary syndrome patients and controls. Atherosclerosis. 2007;197:821-828

Siscovick DS, Raghunathan TE, King I, Weinmann S, Wicklund KG, Albright J, Bovbjerg V, Arbogast P, Smith H, Kushi LH, et al. Dietary intake and cell membrane levels of long-chain n-3 polyunsaturated fatty acids and the risk of primary cardiac arrest. JAMA. 1995;274:1363-1367

Albert CM, Campos H, Stampfer MJ, Ridker PM, Manson JE, Willett WC, Ma J. Blood levels of long-chain n-3 fatty acids and the risk of sudden death. The New England journal of medicine. 2002;346:1113-1118

Otsuka R, Tange C, Nishita Y, Kato Y, Imai T, Ando F, Shimokata H. Serum docosahexaenoic and eicosapentaenoic acid and risk of cognitive decline over 10 years among elderly japanese. European journal of clinical nutrition. 2014;68:503-509

Tan ZS, Harris WS, Beiser AS, Au R, Himali JJ, Debette S, Pikula A, Decarli C, Wolf PA, Vasan RS, Robins SJ, Seshadri S. Red blood cell omega-3 fatty acid levels and markers of accelerated brain aging. Neurology. 2012;78:658-664

Pottala JV, Yaffe K, Robinson JG, Espeland MA, Wallace R, Harris WS. Higher rbc epa + dha corresponds with larger total brain and hippocampal volumes: Whims-mri study. Neurology. 2014;82:435-442

Kulzow N, Witte AV, Kerti L, Grittner U, Schuchardt JP, Hahn A, Floel A. Impact of omega-3 fatty acid supplementation on memory functions in healthy older adults. Journal of Alzheimer’s disease : JAD. 2016;51:713-725

Johnston DT, Deuster PA, Harris WS, Macrae H, Dretsch MN. Red blood cell omega-3 fatty acid levels and neurocognitive performance in deployed u.S. Servicemembers. Nutr Neurosci. 2013;16:30-38

McNamara RK, Welge JA. Meta-analysis of erythrocyte polyunsaturated fatty acid biostatus in bipolar disorder. Bipolar disorders. 2016;18:300-306

Hawkey E, Nigg JT. Omega−3 fatty acid and adhd: Blood level analysis and meta-analytic extension of supplementation trials. Clinical Psychology Review. 2014;34:496-505

Lin PY, Chiu CC, Huang SY, Su KP. A meta-analytic review of polyunsaturated fatty acid compositions in dementia. J Clin.Psychiatry. 2012;68:140-147

Merle BM, Benlian P, Puche N, Bassols A, Delcourt C, Souied EH. Circulating omega-3 fatty acids and neovascular age-related macular degeneration. Investigative ophthalmology & visual science. 2014;55:2010-2019

Mozaffarian D, Lemaitre RN, King IB, Song X, Huang H, Sacks FM, Rimm EB, Wang M, Siscovick DS. Plasma phospholipid long-chain omega-3 fatty acids and total and cause-specific mortality in older adults: A cohort study. Annals of internal medicine. 2013;158:515-525

Pottala JV, Garg S, Cohen BE, Whooley MA, Harris WS. Blood eicosapentaenoic and docosahexaenoic acids predict all-cause mortality in patients with stable coronary heart disease: The heart and soul study. Circ.Cardiovasc.Qual.Outcomes. 2010;3:406-412

Kleber ME, Delgado GE, Lorkowski S, Marz W, von Schacky C. Omega-3 fatty acids and mortality in patients referred for coronary angiography. The ludwigshafen risk and cardiovascular health study. Atherosclerosis. 2016;252:175-181

Flock MR, Skulas-Ray AC, Harris WS, Etherton TD, Fleming JA, Kris-Etherton PM. Determinants of erythrocyte omega-3 fatty acid content in response to fish oil supplementation: A dose-response randomized controlled trial. Journal of the American Heart Association. 2013;2:e000513

Dewell A, Marvasti FF, Harris WS, Tsao P, Gardner CD. Low- and high-dose plant and marine (n-3) fatty acids do not affect plasma inflammatory markers in adults with metabolic syndrome. The Journal of nutrition. 2011;141:2166-2171

Katan MB, Deslypere JP, van Birgelen AP, Penders M, Zegwaard M. Kinetics of the incorporation of dietary fatty acids into serum cholesteryl esters, erythrocyte membranes, and adipose tissue: An 18-month controlled study. Journal of lipid research. 1997;38:2012-2022

In an analysis limited to participants aged 65 years and older (17% of all participants):

11% experienced a fall in the 6 months prior to their first test.
Our data did not show a difference in falls based on serum levels; there was no difference in serum levels between those who fell in the prior 6 months and those who didn’t.
The median serum level was 44 ng/ml for both those who fell and those who didn’t.

Vitamin D Response Curve

Ever wonder why your friend exercises as much as you, but they are leaner? Or how you can eat less than them, and yet you are heavier? Well, the same can be true with vitamin D supplementation.

Using data from our D*action population (7,324 people, 18 years and older) we found that there is a wide variability with response to supplementation.

What does that mean?

Two people could both take 4,000 IU/day, they both measure their vitamin D levels and one could be below the recommended value at 10 ng/ml (25 nmol/L), while another could be way above – at 120 ng/ml (300 nmol/L) – a 10-fold variation in response to the same supplementation dose of 4,000 IU/day. When measuring vitamin D blood serum levels, supplementation response varies greatly person-to-person.

It is important to test, not guess.

serum-level-rise-chart-012417

A panel of 48 international scientists recommend vitamin D levels of 40-60 ng/ml (100-150 nmol/L), but without measuring, you can’t know what your level is!

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In an analysis of the GrassrootsHealth cohort (total number of participants at the time 10,909) it was found that:

78% of participants take vitamin D supplements.
The average intake amount among supplement takers is 4000 IU/day.

Past analyses have looked further at factors, such as age and latitude, that may affect intake levels among participants.

Age

The percent of participants taking vitamin D supplements increased as age increased (from 69% for those 15-34 years to 91% for those 65 years and older).
The median vitamin D intake amount increased as age increased (from 3500 IU/day for those 15-34 years to 4300 IU/day for those 65 years and older).

Latitude

The median latitude for the GrassrootsHealth cohort is +/- 40 degrees.
Supplement intake is consistent across latitude with approximately 80% of participants taking vitamin D supplements.
The median intake is the same across latitude (4000 IU/day).

Percent Outdoor Occupation

A majority (79%) of D*action participants perform <10% of their occupation outdoors.
As the percentage of work performed outdoors increased, the percentage of participants taking supplements decreased (from 82% for those who perform none of their occupation outdoors to 71% for those who perform >50% of their occupation outdoors).

First Test vs Second Test

For participants’ first test, the annual average vitamin D intake amount was 1600 IU/day.
For those who tested at least twice, the annual average intake amount for the second test was 4000 IU/day.

Vitamin D plays a large part in overall bone health and bone strength, and optimizing vitamin D status can increase bone strength and help prevent a break. The analysis referenced above was limited to participants aged 65 years and older (17% of all participants, N=1659) since that age group is most likely to experience the effects of bone health. Within this group, 2% experienced a broken bone in the 6 months prior to their first test. Of those who broke a bone, the average number of breaks was one and the most common bones were in the feet and hands. The most common reasons were falling, tripping and running into furniture/wall.

When comparing vitamin D serum levels to the incidence of broken bones:

Those who broke a bone were more likely to have a serum level <40 ng/ml than ≥40 ng/ml.
Those with serum levels <20 ng/ml had 3 times the risk of breaking a bone compared to those ≥40 ng/ml.

Note:
Calcium, vitamin D, protein and magnesium are several co-factors that work together to maintain strong and healthy bones. When any or all nutrients are below the optimal level, bone status is impaired at the level of the lowest – the most limited nutrient. Because vitamin D deficiency is so prevalent, it is often the nutrient leading to bone status impairment. However, if one were to focus on optimizing vitamin D, without also optimizing Ca, protein, Mg, or one of the other important co-factors, no change in bone status would be observed, leading to a false conclusion that vitamin D does not affect bone status.

Because the nutrients interact in the maintenance of bone health, the effects of a single nutrient may be overlooked if intake of others is not sufficient.

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In the GrassrootsHealth questionnaire that accompanies D*action, participants are asked whether they had a cold or flu in the previous 6 months. What can we learn from this data?

coldflu_updated 090616

33% of D*action participants experienced a cold and 10% experienced the flu during the 6 months before their most recent test.
Participants with vitamin D levels greater than 40 ng/ml (100 nmol/L) reported 41% fewer cases of the flu and 15% fewer colds than participants with levels <20 ng/ml.

Does a higher vitamin D serum level decrease the likelihood of getting a cold or the flu?

To answer this question, we looked at the GrassrootsHealth D*action data, with over 8,000 participants. In the questionnaire that accompanies each vitamin D test, participants are asked whether they had a cold or the flu in the previous 6 months. What can we learn from this data?

coldflu_updated 090616

33% of D*action participants experienced a cold and 10% experienced the flu during the 6 months before their most recent test.
Participants with vitamin D levels greater than 40 ng/ml (100 nmol/L) reported 41% fewer cases of the flu and 15% fewer colds than participants with levels <20 ng/ml.

Serum Level vs Intake Charts

One of the most common questions we receive at GrassrootsHealth after an individual has tested their vitamin D is “How much vitamin D should I take to get my levels up?”

Based on a plot of 25(OH)D values as a function of reported vitamin D intake amounts for 7,324 D*action participants, a calculation was produced to estimate the additional daily vitamin D intake needed for 90% of adults to reach a chosen target 25(OH)D serum level (age 18 years and older, weighing an average of 150 lbs). The charts referenced here can be used as a tool to calculate how much additional supplemental vitamin D is needed to get 90% of individuals from an initial vitamin D serum level to a desired vitamin D serum level.

intake change for serum level

Example: With a starting serum level of 20 ng/ml an additional intake of approximately 5,000 IU/day would be sufficient for 90% of adults (age 18 years and older, weighing 150 lbs) to achieve a serum level of at least 40 ng/ml (100 nmol/L).

Four versions of this chart are available in the download:

Change in Serum Level Based on Intake (IU/day) for 90% of Adults – these charts show calculations based on an average weight of 150 lbs
- Available in ng/ml and nmol/L
Change in Serum Level Based on Intake (IU/lb and IU/kg) for 90% of Adults – these charts show how to calculate using an individual’s weight
- ng/ml and nmol/L

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You may also use our D*calculator for the same calculations based on weight, starting serum level, and target serum level.

GrassrootsHealth has compared the National Health and Nutrition Examination Survey (NHANES, 2009-2010) data to look at rates and trends of vitamin D deficiency in the United States in both adults and children and how it compares to the GrassrootsHealth cohort (US participants who tested anytime in 2009 or 2010). With recent NHANES data sets, lab results from across the years have been standardized when different lab testing was used, allowing for a more accurate comparison.To note, GrassrootsHealth participants consist of individuals and, in the case of children, have parents who are generally educated about vitamin D and have tested their level at least once.

Adults

This first chart illustrates the difference between vitamin D serum levels in adults in the NHANES cohort vs the GrassrootsHealth cohort (ages 18+ years):

NHANES-v-GRH-adults-rv

Adults in the GrassrootsHealth cohort have significantly higher levels than those in the NHANES cohort
54% of adults in the GrassrootsHealth cohort have levels at or above 40 ng/ml compared to 11% in the NHANES cohort
6% of adults in the GrassrootsHealth cohort have levels below 20 ng/ml compared to 24% in the NHANES cohort
Almost 90% of U.S. adults in the NHANES data set have a vitamin D level below the recommended range of 40-60 ng/ml, with about 25% below 20 ng/ml

Children & Teens

This next chart above illustrates the difference between vitamin D serum levels in children and teens (ages <18) in the NHANES cohort vs the GrassrootsHealth cohort:

NHANES-v-GRH-children-rv

Children and teens in the GrassrootsHealth cohort have significantly higher levels than those in the NHANES cohort
60% of children and teens in the GrassrootsHealth cohort have levels at or above 40 ng/ml compared to 9% in the NHANES cohort
7% of children and teens in the GrassrootsHealth cohort have levels below 20 ng/ml compared to 15% in the NHANES cohort
More than 90% of U.S. children and teens in the NHANES data set had a vitamin D level below the recommended range of 40-60 ng/ml, with about 15% below 20 ng/ml

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When downloading, both charts are included, with Adults age 18+ on page 1 and Children and Teens, ages <18 on page 2.

How to read your results

What levels do you want to aim for?

Need help eliminating some of these toxic metals?

MAGNESIUM SPECIFIC RESOURCES

What can cause a low magnesium level?

How can you choose the right magnesium supplement for you?

What health conditions could be related to low magnesium levels?

What is the best way to determine if you are getting enough magnesium?

What are the magnesium levels of other participants?

Questions?

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