minerals and vitamins
what is the role of genes in your health?
certain conditions do come from your genes yet the environment affects the expression of your genes has a much greater impact on determining health outcomes.
how can your diet effect your predisposed genetic traits?
diet and lifestyle can trigger the expression of good genes and suppress bad genes or VICE VERSA dependong on if you have a healthy diet or unhealthy diet
how many toxins do we currently have in our bloodstream?
100 toxins or more in our bloodstream
what is a Supplement?
a single nutrient or a combo of synergistic nutrients that can either be extracted from food sources or man-made
what are vitamins and minerals?
components of enzymes and coenzymes.
Natural form of a Supplement?
"natural" is not regulated and can mean very little terms of quality.
put on lots of labels yet unguaranteed where if scgually comes from (whole foods?)
Whole Foods form of a Supplement?
natural supplement
provides a low dose of nutrients
good for maintence but not for therapeutic doses which are higher than what is found in whole foods
Synthetic form of a Supplement?
created in a lab
look for fillers (ex: gluten, GM corn, soy, and vitamin C)
Organic form of a Supplement?
derived from food or animals that were certified organic
Chelated form of a Supplement?
a mineral bound to another molecule (typically amino acids) that helps to facilitate the absorption of ions.
some nutrients need help facilitating absorption into the gut.
Time-Release form of a Supplement?
release nutrients over a period of time
fillers and additives slow this down which isnt the most healthy
used with water-soluble vitamins because they are excreted in urine relatively quickly
International Units form of a Supplement?
commonly used in the measurment of vitamins
the CONCENTRATION OR POTENCY of the substance is what determines the volume or mass that makes up one International Unit and it may vary from substance to substance depending on what is being measured
why take supplements?
when we need an extra boost or if the diet is not robust enough in nutrients
Reason to Take Supplements:
Chemical contamination of food
to detoxify our bodies from chemicals (use of pesticides, herbicides, antibiotics and hormones) through the use of therapeutic doses.
Reason to Take Supplements:
Stress
more stress we are under the more nutrients we need
Reason to Take Supplements:
Modern Agricultural Methods
stripped increasing amounts of nutrients from the soil in which the food we eat grows.
Reason to Take Supplements:
Poor Nutrient Quality
food used to be locally grown and now it comes from hundreds and thousands of miles away. exposure to air and time depletes fresh produce of nutrients
Reason to Take Supplements:
Poor Digestion and Absorption
the digestive tract is the place where we process nutrients. if someone has a GI disorder causing diarrhea, they are always excreting nutrients. if someone lacks enzymes, they cant get benefits from the food they are eating becuase their bodies struggle to assimulate the nutrients
Reason to Take Supplements:
Cooking
cooking depletes valuble nutrients from the food you eat
what should clients look for in a high-quality supplement?
1. manufactured at a good manufacturing practice
2. list a Certificate of Analysis for each ingredient
3. transparency in labelling both active and inactive
4. look for seals of approval from respected third party organizations
5. deemed safe by Health Canada with an eight-digit Natural Product Number (NPN)
avoid other ingredients like:
fillers - increase bulk
binders - cohesive qualities to powder materials
coatings / lubricants - prevent tablets from sticking to their moulds
colourings - food dyes
flavourings - ex. sugar, natural flavouring, sorbitol
Basic Supplement Protocols by Age Range: Children
- organic food based multivitamin (iron free unless there is a confirmed deficency)
- vitamin D (during winter months can discontinue in summer months if the child spends lots of time outside)
- Essential Fatty Acids (EPA & DHA)
- Probiotics
Basic Supplement Protocols by Age Range: Adult Women (childbearing years)
- Age specific multivitamin and mineral without iron (unless a deficiency is present)
- B complex and B12
- Essential Fatty Acids
- Probiotics
- Vitamin D
- Magnesium at night
what two supplements do you take when you are trying to conceive or pregnant?
- Folate
- Choline
Basic Supplement Protocols by Age Range: Adult Male
- Age specific multivitamin and mineral without iron (unless deficient)
- Essential Fatty Acids (EPA & DHA)
- Vitamin D
- Magnesium at night
- Probiotics
when a client needs an extra boost from a supplement(s)?
- illness / injury
- stress
- pregnant
- nursing
- dieting / calorie deficit
- drink alcohol on a regular basis
- smokers
- those with chronic exposure to toxins / pollutants
- those with poor digestion
- mental health disorders
- prescription meds users
- birth control users
- elderly people
which supplements can interfere with commin meds? EXAMPLES
1. blood thinners and Vitamin K can increase bleeding risk
2. thyroid meds and iron/calcium/magnesium can reduce effectiveness
3. omega 3 supplements and certain cancer drugs can reduce effectiveness
4. vitamin D can reduce effects of statins
5. vitamin C and estrogen or birth control due to it raising estrogen levels effects
what are the Fat Soluble Vitamins?
A, D, E, and K
what is Vitamin A?
a group of fat-soluble compounds called RETINOIDS
what are the two main forms of Vitamin A?
Active Vitamin A: obtained from animal sources
Beta-Carotene: obtained from plant sources
where is Vitamin A stored?
lived
what is the commonality between ALL forms of vitamin A?
they require FAT for absorption
is the conversion of cartenoids into retinoids efficient or inefficient?
INEFFICIENT
you must eat 19 to 48x as much beta-carotene to obtain the same amount if retinol
Vitamin A Major Functions:
- growth
- reproduction
- hwalthy skin
- vision
- cell differentitation
- immune function
- bone health
Vitamin A Function:
Assimilation of...
- proteins
- minerals
- and water soluble vitamins
Vitamin A Function:
supports the normal formation and maintenance of...
heart
lungs
kidneys
and other vital organs
Vitamin A Function:
Reproduction
promotes full term pregnancy
proper development of fetus (particularly the facial structure)
Vitamin A Function:
indicated for...
measles
powerful antioxidant
cancer prevention
conditions sipported by vitamin A?
measles
AIDS
respiratory illnesses
signs of vitamin A deficency?
- night blindness
- eye sensitivity to bright light
- bumpy skin on backs of arm
- dry hair
- increased susceptibility to to respiratory illnesses due to lowered immunity
signs of Vitamin A toxicity?
- headsches (swelling of brain)
- dizziness
- nausea and vomiting
- liver enlargment
- flaky dry skin
- loss of appetite
what is the different between concerns for Beta-Carotene intake between SUPPLEMENTATION & FRUITS/VEGGIES?
supplementation- increased risk of lung cancer, and cardiovascular disease (especially in those who smoke and drink heavily)
fruit/veggies- skin discolouration (orangey tint)
Vitamin A food sources?
- cod liver
- beef liver
- pasture taised chicken (not grain fed)
- pasture raised egg yolks
Beta-Carotene food sources:
- sweet potato
- carrot
- pumpkin
- winter squash
- bell peppers
- mango
- cantalope
- dark leafy greens
what do you pair with beta-carotene rich foods to help absorption and conversion to active vitamin A?
FAT
vitamin A maintenance doseage?
2500-5000 UI
Vitamin A therapeutic dose?
10,000 UI (for only 1-2 days max) daily usage for longer then a week can be toxic
beta-carotene maintenace dose?
15mg
beta-carotene therapeutic dose?
up to 300 mg
what other two vitamins do you take Vitamin A supplements with?
vitamin D and K2 to mitigate risks
CI's of Vitamin A intake?
- pregnNt women (eat beta-carotene foods though)
- heavy drinkers with liver disease
- with retinol creams
- iron storage disorders
what is a prohormone?
a compound that is converted into an active hormone
what is Vitamin D also known as?
"sunshine hormone"
as well as a prohormone
how long can you sit in the sun without sunscreen to obtain your daily intake of Vitamin D?
15 mins
what are the two forms of Vitamin D?
Ergocalciferol (D2) - less potent form found in plant sources
Cholecaliferol (D3) - found in animal sources, supplements, fortified foods and is also made in the body
is Vitamin D3 or D2 best absorbed by the body?
D3
what are the dangerous wffects if a cat or dog ingests your vitamin D3 pill?
toxicity caused kidney failure from life threatening spikes of calcium and phosphorus levels
how is Vitamin D3 ingested?
through sun exposure a cholesterol metabolite found in the skin is converted by UV light to D3, which is then converted to active vitamin D3
vitamin D Functions?
1. promotes absorption of calcium and phosphorus while helping to regulate the normal calcification of bones in the body
2. a protective effect against some cancers, osteoporosis, hypertension, and several autoimmune diseases such as MS
3. vital role as a hormone in combating chronic inflammation
4. immune cells to function properly
Conditions supported by Vitamin D?
diabetes
parkinsons
cold and flu
cardiovascular disease
asthma
cancer
cataracts
vitamin D severe signs of deficiency?
malformation of bones
muscle cramps
muscle weakness
osteoporosis
dental caries
rickets
insomnia
Vitamin D deficency can lead to an increased risk of death by:
- cardiovascular disease
- cognitive impairmentin older adults
- severe asthma in children
- cancer
what reduces the efficency of Vitamin D synthesis?
inflammation
obesity
old age
stress
signs of toxicity of Vitamin D overuse of supplements?
excessive thirst
nausea
headaches
can you be at risk of vitamin D toxicity naturally from the sun?
no
what do high consumptions of Vitamin D have in relation to Calcium?
raises high levels of calcium in the blood to dangerous levels and can result in calcium being depositied into internal organs
how often should you check viramin D levels?
every three months
how should we monitor dosages of Vitamin D?
must be under a qualified licensed healthcare provider
why do we need to take Vitamin D with Vitamin K2?
responsible for depositing calcium in the right places in the body, used together to strengthen bones and promitd health of the heart
is it in our scope to recommend therapeutic dose amounts of Vitamin D?
no it is not in our scope
what is D-alpha tocopherol?
the most biologically active form of Vitamin E
Vitamin E function as an antioxidant?
helps prevent oxidative stress by working synergistically with vitamin C, glutathione, selenium and vitamin B3 to prevent oxygen molecules from becoming too reactive
Vtiamin E effect on eye sight?
helps prevent cataracts
Vitamin E and womens health effectz?
helps with menopausal symptoms and breast pain in premenstraul women or fibrocystic breast disease
Vitamin E function for both males and females?
necessary for the production of sex hormones
what are some conditions supported by Vitamin E?
- menopause
- fibrocystic breast disease
- diabetes
- heart disease
- stroke
- cancer
some sources of Vitamin E?
- wheat germ
- almonds
- sunflower seeds
- whole grains
- eggs
- liver
- peanuts
- brocolli
- spinach
- soybeans
signs of Vitamin E deficiency?
premature aging
loss of coordination
poor skin conditions
brittle hair
myscle wasting
hemolytic anemia
signs of toxicity of Vitamin E?
intestinal cramps
diarrhea
fatigue
double vision
headache
muscle weakness
two forms if Vitamin E?
synthetic: l-alpha-tocopherol
natural: d-alpha-tocopherol, d-beta-tocopherol, d-gamma-tocopherol, d-delta-tocopherol
what is something to look for when choosing a Vitamin E supplement?
dont limit it to just a d-alpha and find one that has other natural tocotrienols
what is the range of dosage for Vitamin E effects to be felt?
200-400 IU
what is the tange of dosage for Vitamin E therapeutic needs?
up to 1200 IU
cI's of Vitamin E?
high blood pressure patients (talk to doctor and if okayed start slow and low)
what are the three forms of Bitamin K?
K1- found in plants
K2- made by bacteria in the gut, also present in some fermented foods
K3- synthetic version
which Vitamin K form is best to be avoided?
avoid synthetic K3
what is Vitamin K best known for?
blood clotting roles
- essential in the chemical reaction that allows proteins to bind to calcium
what drugs interfere with Vitamin K amd should not be taken together?
anticolaugulant drugs
what similar function does Vitamin K have with Vitamin E?
scavenging free radicals, and in preventing the oxidation of linoleic acid
what does Vitamin K prevent?
hardening of the arteries
:. preventative of :
- cancer
- diabetes
- heart disease
- Osteoporosis
- certain cancers
what are the plant sources of Vitamin K1&2?
2- fermented foods
1- leafy greens
signs of deficency of Vitamin K?
uncontrollable bleeding
osteoporosis
bruising
what happens if a baby is born Vitamin K deficient?
internal bleeding from severe deficiencies
all babies are given a vitamin K shot at birth
toxicity of Vitamin K shows through?
blood clotting and thrombosis
vitamin K food sources?
kale
spinach
dandelion
parsley
broccoli
and other leafy greens / fermented food
recommendations of Vtiamin K?
men vs women?
men: 100-120mcg
women: 90-100mcg (including breastfeeding or nursing)
why would 200mcg be indicated in the following scenarios?
- anyone who takes more than 2500 IU of vitamin D a day
- those with a family history of or first symptoms of cardiovascular disease and/or osteoporosis
what is the upper limit dosage for vitamin K?
150-500mcg per day from food sources in not considered harmful
can water-soluble vitamins be consumed regularly?
yes, they are not stored in the body for long
which intestine are wster soluble vitamins digested?
small intestine