A Primer for the rest of us…

VITAMINS & MINERALS

• Have you ever wondered “What do all of these vitamins do for our bodies anyway?”

• What does the science say?

• How much do we need?

• Are there any dangers to taking vitamins or supplements?

• Do I really need this stuff?

VITAMINS & MINERALS

These vitamins accumulate within

the fat stores of the body and within the liver. Fat-soluble vitamins, when taken in large amounts, can become toxic.

These vitamins are not stored in fat, are easily excreted via urine, and must be obtained on a regular basis through diet and supplements

Fat Soluble Vitamins(Vitamins ADEK)

Water Soluble Vitamins(C, and B vitamins, ect.)

TWO TYPES OF VITAMINS…

• Vitamin A is involved in:• Immune function• Vision• Reproduction• Cellular communication

• Vitamin A supports cell growth playing a critical role in the normal formation and maintenance of the:

• Heart• Lungs• Kidneys, • And other organs

• Poultry

• Beef

• Fish

• Dairy Products (stick to full fat stuff!)

Vitamin A Does… Foods rich in Vitamin A…

FROM A-Z: VITAMIN A(VITAMIN A IS FAT SOLUBLE)

• B Vitamins are needed to break down: Carbs, proteins, & fats

• B Vitamins are essential for:• Hair• Teeth• Skin• Eyes• Mouth• Liver• Muscle tone of your stomach

and intestinal tract

• Dark Leafy greens• Asparagus • Sweet potatoes • Pork• Seafood• Eggs• Liver

B Vitamins Do… Vitamin B Rich Foods…

THE B VITAMINS

• Vit C is a Powerful Free Radical Fighter

• Vitamin C is used to make collagen (a protein required to help our wounds heal)

• Aids in iron absorption• Supports the immune

system

• Citrus fruits• Kiwis• Red bell peppers• Broccoli • Strawberries• Cantaloupe • Tomatoes

Vitamin C Does… Vitamin C Rich Foods

VITAMIN C

• Calcium is required for:• Muscle Function

• Nerve transmission

• The contraction and relaxation of blood vessels

• The secretion of hormones

• Healthy bones and teeth!

• Yogurt

• Cheese

• Sardines

• Milk

Calcium Does… Calcium Rich Foods…

CALCIUM

• Vitamin D helps to regulate over 1,000 genes in the body!!!

• Is vital to maintaining appropriate levels of calcium in the body for strong, healthy bones

• Fights cancer• Supports immune

function• Aids in wound healing

• Eggs• Sardines• Mackerel • Sockeye Salmon• Herring • SUNSHINE!!!

“Vitamin” D Does… Vitamin D Rich Foods…

“VITAMIN” D(ACTUALLY IT’S A

HORMONE)

• Supports Immune Function

• Supports cell communication

• Helps fight free radicals

• Aids the formation of red blood cells

• Eggs

• Liver

• Nuts

• Seeds

Vitamin E Does… Vitamin E Rich Foods…

VITAMIN E

• Vitamin K is essential to blood clotting

• Without proper levels of vitamin K your blood would not clot!

• Vitamin K also plays a role in bone health

• Spinach

• Kale

• Dark Green Lettuce

• Cottage Cheese

• Blackberries

• Blueberries

Vitamin K Does… Vitamin K Rich Foods

VITAMIN K(FAT SOLUBLE)

• Magnesium is a cofactor in over 300 enzymes in the body!

• Magnesium is involved in:• Protein synthesis • Energy production • Nerve Function• Is required to make DNA

and RNA

• Almonds• Spinach• Cashews• Nuts • Black Beans• Avocado

Magnesium Does… Magnesium Rich Foods…

MAGNESIUM

• Key compound in helping the body to fight bacteria and viruses

• Zinc is needed to:• Make certain proteins• Make DNA • Help wounds heal• Assists taste and smell

functions

• Oysters• Crab• Lobster• Red Meat• Beans• Nuts

Zinc Does… Zinc Rich Foods…

ZINC

• Probiotics Are beneficial live bacteria that support immune system health in the small intestine

• Helps kill out bad bacteria

• Aids in digestion and breakdown of nutrients in the small intestine

• Yogurt (Stick to the full fat plain variety that you can add your own sweetner to if so desired

• Any type of fermented food, including aged cheeses

Probiotics Do… Probiotic Rich Food…

EPILOGUE…PROBIOTICS

• Consumption of Omega 3’s have been shown to reduce the risk for:

• Heart Disease

• Depression

• ADHD

• Asthma

• Salmon

• Sardines

• Herring

• Mackerel

• Grass Fed Beef

Omega 3’s Do… Omega 3 Rich Food

EPILOGUE…OMEGA 3 FISH OIL

http://nccam.nih.gov/health/atoz.htm

National Center for Complementary and Alternative Medicine an A-Z Health Topic page (includes vitamins and minerals)

http://ods.od.nih.gov/Research/CARDS_Database.aspx

CARDS=Computer Access to Research on Dietary Supplements

http://www.nutrition.org/

American Society of Nutrition, a world renowned non-profit dedicated to advancing health through the latest nutrition research

http://jn.nutrition.org/

The Journal of Nutrition is a well respected peer reviewed Journal that is a wealth of information on all things nutrition (including supplements)

WANT TO KNOW MORE?

• Age

• Activity Level

• Health State

• Stress Levels

• Multi-Vitamin 1-2 X a Day (with food)

• Calcium & Magnesium (In Citrate Form) 1-2X a day

• Vitamin D (between4,000-10,000 iu a day)

• Vitamin C 500-1000 mg 2-3X times a day

• Probiotic 1-2 X a day

• Omega 3 Fish Oil 1 Gram: 3-6X a day

Diff erent Folks Have Diff erent Needs

Basic Supplement Regimen (For an Adult)

RECOMMENDATIONS

Excessive Intake of Vitamin A may or may not cause:

• Headaches• Dizziness • Nausea • Joint Pain

Excessive Intake of Vitamin D may or may not cause:

• Weakness• Poor appetite • Vomiting • Constipation

Vitamin A Vitamin D

PRECAUTIONS

• Vitamin A and D can both interact with some medications, be sure to inform your Doctor about what supplements you are taking to avoid any potential contraindications

• I am required to list the precautions for these supplements

• Understand that it would take amounts of these supplements well beyond what any logical person would consume, (on a consistent basis no less) to get close to an “excessive level”

• Taking the supplements as directed on the label will keep you safe!

PRECAUTIONS CONTINUED

• Han-Yao, H., Caballero, B., Chang, S., Alberg, A. J., Semba, R. D., Schneyer, C. R., & ... Bass, E. B. (2006). The Efficacy and Safety of Multivitamin and Mineral Supplement Use To Prevent Cancer and Chronic Disease in Adults: A Systematic Review for a National Institutes of Health State-of-the-Science Conference. Annals Of Internal Medicine, 145(5), 372-W118.

• Health Topics A–Z. (n.d.). Retrieved November 3, 2014, from http://nccam.nih.gov/health/atoz.htm

• Ruxton, C., Reed, S., Simpson, M., & Millington, K. (2007). The health benefits of omega-3 polyunsaturated fatty acids: a review of the evidence... Reprinted from Journal of Human Nutrition and Dietetics (2004) 17:449-459. Journal Of Human Nutrition & Dietetics, 20(3), 275-285.

• Williams, N. T. (2010). Probiotics. American Journal Of Health-System Pharmacy: AJHP: Official Journal Of The American Society Of Health-System Pharmacists , 67(6), 449-458. doi:10.2146/ajhp090168

RESOURCES