Figure 1 Vitamin sufficiency rates in normal and 1,600kcal meals (men of ages 50 - 60)

　However, it is also necessary that vitamin supplement that suits the individual dietary habit shall be made possible for those who cannot improve their dietary habits completely.
3. Supplement vitamins depending on the individual situation and dietary habit
1) People on diet, with diabetes and/or hyperlipemia.　
　Those who are on diet tend to reduce grains, oils and fats, and meals in order to reduce the energy intake, and they may cause vitamin B1 insufficiency. However, diabetes patients who needs to limit sugar intake and hyperlipemia patients who need to reduce meat intake fall in the dilemma in which more nutrient insufficiency is case as they use better dietary therapy. It is necessary that vitamin B1 insufficiency be assumed and checked if symptoms of fatigableness, low concentration, irritation, etc. are seen. That is, "reducing grains" also means "reducing protein, dietary fiber, zinc and magnesium." In addition, reduction of oils and fats will cause reduction in vitamin E, and reduction in meat will make it difficult to take sufficient amounts of vitamins B1, B2, B6, etc. Therefore, it is desired that those who need to lose weight or those with tendency for diabetes or hyperlipemia shall supplement vitamins E and C and antioxidant substances such as Beta-carotene besides general food products.
　Furthermore, please note that the vitamin B6 has been reported to cause sensory nerve disorders by excessive intake, and the tolerable upper limit intake level is stipulated as 100mg in Japan.

Figure 2 Vitamin E intake by the general food group and dietary habits

2) People with vegetable/seaweed insufficiency and people who often eat out or have large stress
　Those who often eat out tend to have vegetable insufficiency. Such people cannot take sufficient vitamins C, B6, and E, Beta-carotene, calcium and potassium (Figure 5). We recommend that those who cannot improve such dietary habits should take food with nutrient function claims containing these or green soup, chlorella, food containing browse from wheat, barley etc., wild rice, vegetable oil containing vitamin E, etc. In addition, those who are under large stress will have vitamin C, calcium and magnesium discharge in urine and should take vegetables and dairy products or take supplements if it is difficult to take such food products.
3) People with habits to drink heavily and cannot restrict
　People with habits to drink heavily tend not to eat much food or much vegetables or seaweeds even if they eat, leading to skipping of breakfast and eating out for lunch in many cases. Then naturally many types of vitamins will become insufficient. They may cause insufficiency in various vitamins not only vitamin B6, C, E, K and folic acid from vegetable but also B1 from grains. Moreover, heavy drinkers are said to deteriorate in vitamin D, K and folic acid absorption from intestines and may lead to insufficiency. Therefore, they shall first try to take dark green and dark yellow vegetables. However, if it is difficult, they shall be complemented with chlorella, herbs, or seaweed supplements.
　In addition, it is known that daily folic acid intake of 5,000μg or larger may hide the symptoms of vitamin B12 insufficiency and lead to damaged nerves. Thus it shall be used in combination with vitamin B12 supplement. And the tolerable upper limit of 1,000μg shall be observed.
4) People who cannot stop smoking
　Those with smoking habits are known to have large vitamin C consumption and reduce vitamin B12 stored in tissues, and it has been proved that smoking significantly deteriorate the serum concentrations of folic acid and zinc. Though what shall be prioritized is to stop smoking, those who cannot do so shall take vegetables and fruits. Those who cannot even take vegetables and fruits should supplement with food with nutrient function claims containing vitamin C and folic acid, food containing browse from wheat, barley etc. with large vitamin C content or chlorella.

Figure 3 Vitamin B6 intake by the general food group and dietary habit

5) Vitamins recommended for people in middle ages and over
　Active oxygen (free radical) accelerates aging. It is desired that people with rather high blood sugar levels or serum lipid levels should proactively supplement vitamin E, C, Beta-carotene, coenzyme Q10, isoflavone, polyphenol, lycopene, chitosan, catechin, sesame seed lignan (sesaminol), etc. which are antioxidant substances that suppress active oxygen. Among these, coenzyme Q10 has been proved to reduce the oxidized vitamin E and return stable vitamin E, and it is said that its antioxidant effect lasts longer than the single use of vitamin C or E.

4. Points in complementing vitamins　　　　　 　The points in taking and selecting vitamins are the following. (1) Look at the ingredient labeling and raw materials. (2) Know that there are nutrients and food products that may have toxicity by excessive intake. (3) Check if they have interaction with kidney disease, allergy, pregnancy, and drugs. (4) Select by assuming the

Figure 4 Vegetable intake levels by the habit to skip meals for those who take vitamins and minerals for the purpose of "supplementing insufficient nutrients"

nutrient excess or insufficiency by individual dietary habits. (5) Observe the specified intake method and volume. (6) Observe with small levels. (7) Divide the volume and take uniformly at 2 - 3 times per day instead of taking at once. (8) Check if they are taken redundantly. If you have kidney disease, supplements with large protein, potassium or phosphate contents shall be avoided, and if you are pregnant, supplements should not be taken unless a specialist is consulted.

5. Conclusion　　　　　　　　　　　　　　　　　　　
　Our national dietary habits have changed to skipped meals, habits to eat out, use of cooked products or fast food, and transition from traditional Japanese food to European and American food though it also depends on the generation and sex. It is considered that in people with such dietary habits, they caused excess or insufficiency in various nutrients and became the factors of various life style related diseases such as hyperlipemia and diabetes. However, there are people who cannot improve the habits even though they recognize the adverse effects. Those who try to use vitamin supplements as alternative food products may be the ones who are rather more interested in health and nutrients. If so, leading them to improve the dietary habits gradually in concurrence to use of supplement may be more advantageous.