90 Day Optimize Wellness & Nutrition Report 

DIGITAL COACH

Vitamin Indicator Education

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A 1

Supports / Prevents

Helps prevent heart disease

Synthesizes proteins.


Deficiency Side Effects

High homocysteine

Bone disorders

Inability to lose weight


Whole Food Sources

Wheat bran 

Beets, Spinach, Kamut, Sweet Potatoes

Beef, Turkey, Veal


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B 1

Supports / Prevents

Food Metabolism (ATP Production), Supports healthy heart function

Supports healthy nerve and digestive function.


Deficiency Side Effects

Chronic fatigue

Decreased Heart Function

Psychosis

Nerve damage

Decreased Gut Health

Weight loss.


Whole Food Sources

Beans, nuts, seeds

Spirulina

Whole grains (Oats, Barley)


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B 2

Supports / Prevents

Supports healthy blood

Increased energy and metabolism Supports eye and heart health.


Deficiency Side Effects

Anemia & other blood disorders

Fatigue

Poor metabolism

Eye & Mouth Skin Irritation


Whole Food Sources

Green leafy veggies

Nuts, beans and legumes

Meat, Eggs

Cheese


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B 3

Supports / Prevents

Healthy heart function

Healthy brain function

Cholesterol Balance

Diabetes Prevention


Deficiency Side Effects

Skin rashes

Inflammation

Constipation or diarrhea

Mood swings

Depression


Whole Food Sources

Chicken, Tuna, Beef, Salmon

Sunflower Seeds, Sesame Seeds (Tahini)

Mushrooms


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B 5

Supports / Prevents

Healthy blood pressure

Healthy cholesterol

Blood sugar balance

Nutrient to energy conversion


Deficiency Side Effects

General fatigue

Sleep disorders

Muscle & stomach pain

Burning sensation in extremities


Whole Food Sources

Liver, Eggs, Salmon

Avocado, sunflower seeds, lentils

Mushrooms


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B 6

Supports / Prevents

Healthy metabolism

Proper nerve function

Proper liver function

Skin and eye health

Energy Production


Deficiency Side Effects

Irritability

Depression

Mental Cloudiness

Low energy

Amplified PMS discomfort


Whole Food Sources

Turkey, Beef, Chicken, Tuna

Pistachio nuts, Pinto Beans, Avocado, Molasses


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B 9

Supports / Prevents

Healthy Heart

Bone Density

Dementia Prevention

Cancer Prevention


Deficiency Side Effects

Muscle Weakness

Headaches

Shortness of breath

Lack of Skin Coloration

Premature Gray Hair.


Whole Food Sources

Spinach, Brussel Sprouts, Romaine Lettuce, Broccoli

Black Eyed Peas

Beef Liver


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B 12

Supports / Prevents

Memory function

Healthy heart, hormone, adrenal & digestive function

Healthy skin

Emotional  balance


Deficiency Side Effects

Chronic fatigue

Muscle aches

Dizziness

Mood swings

Poor dental health


Whole Food Sources

Beef, Salmon, Herring, Mackerel, Turkey, Tuna

Greek Yogurt, Raw Milk


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Betaine

Supports / Prevents

Prevents heart disease

Protein synthesis.


Deficiency Side Effects

High homocysteine

Bone disorders

Weight management challenges


Whole Food Sources

Wheat bran

Beets, Spinach, Kamut, Sweet potatoes

Beef, Turkey, Veal


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Biotin

Supports / Prevents

Heart, nerve & digestive health

Healthy hair & skin


Deficiency Side Effects

Dry skin

Brittle hair

Gastrointestinal issues,

Muscle aches, cramps, tingling in the limbs.


Whole Food Sources

Eggs, Salmon

Avocados, Cauliflower

Whole flour

Raspberries


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C

Supports / Prevents

Healthy immune system

Prevention of cardiovascular disease

Eye health

Skin wrinkling


Deficiency Side Effects

Swollen gums

Dry/splitting hair

Red spots & scaly skin

Nosebleeds

Gastrointestinal issues.


Whole Food Sources

Guava, Oranges, Strawberries, Papaya, Kiwi.

Black Current, Red and Green Peppers


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D 3

Supports / Prevents

Healthy heart function

Bone Strength

Healthy Blood Pressure

Brain health,

Cancer Prevention


Deficiency Side Effects

Chronic pain

Depression,

Sleep Disorder

Osteoporosis

Psoriasis


Whole Food Sources

Sunlight

Halibut, Carp, Eel, Sardines

Portobello mushrooms

Raw Milk.


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E

Supports / Prevents

Free radical damage prevention

Healthy cholesterol

Hormone balance

Healthy brain function

Skin & eye health


Deficiency Side Effects

Inflammatory bowel disease

Muscle Atrophy

Impaired vision or speech.


Whole Food Sources

Sunflower Seeds, Almonds

Avocado, Mango

Squash, Broccoli, Spinach

Wheat Germ


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Inositol

Supports / Prevents

Fat & cholesterol metabolism

Healthy skin and hair

Healthy Brain Function


Deficiency Side Effects

Hair loss

Memory issues

Eczema

High cholesterol

Constipation


Whole Food Sources

Wheat germ, Soy Flour, Brown Rice

Citrus fruits

Nuts

Green Leafy Veggies

Molasses


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K 1 & K 2 

Supports / Prevents

Proper blood clotting

Increased bone density

Cancer prevention

Healthy heart function


Deficiency Side Effects

Easily Bruise or bleed

Tooth decay

Decreased bone density


Whole Food Sources

K1

Green Leafy Veggies

K2

Fermented Foods

Meats

Dairy


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