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
what destroys wster soluble vitamins in foods?
heat
acidity
improper storage
how does heavy use of coffee / tea affect your wstet soluble vitamin level?
decreases it
what is Vitamin C?
"ascorbic acid"
antioxidant required for normal growth and maintanence of most body tissues
where is vitamin C absorbed?
small intestine
yet at very high intakes it can be absorbed in bith the stomsch and small intestine
how is vitamin C depleted in foods?
heat
oxygen exposture
increased PH
vitamin c is an important component of?
immune system
&
collagen
Vitamin C aids in absorption of what?
iron
What does vitamin c help with?
maintaining strong bones and teeth
what have vitamin C supplements been recommended for relieving?
cold and flu symptoms
how can Vitamin C prevent cancer?
blocking the formation of cancer-causing nitrosamines (produced in the stomach from nitrites)
how can vitamin c affect cholesterol levels?
lower LDL "bad" cholesterol levels and heighten HDL "good" cholesterol
:. preventing atherosclerosis
how does Vitamin C affect or respiratory system?
positive effects on pulmonary functions and respiratory systems in people engaging in heavy exercise
sources of Vitamin C?
citrus fruits
guava
tomatoes
potatoes
strawberries
broccoli
mangoes
kiwi
peppers
signs of vitamin C deficiency?
dry hair
gingivitis
anemia
slow wound healing
weakened immune system
nosebleeds
what is a disease resulting in low levels of vitamin C?
Scurvy
signs of vitamin C toxicity?
diarhea
water retention and edema
gastritis
kidney failure
kidney stones
which medications should people not also take Vitamin C with?
- blood thinners
- cholesterol lowering drugs
- antipsychotic drugs
Vitamin C dosage?
under the care of a qualified practitioner
60-90mg to 2000mg
Vitamin C form:
Ascorbic Acid
least exspensive but more acidic and can be harder on the stomach for sensitive people
Vitamin C form:
Buffered
highly absorbable form with added buffering minerals magnesium, calcium, and potassium to allow higher doses without stomach upset
Vitamin C form:
oral liposomal
form allows a much higher dose to be consumed without digestive side effects
Vitamin C form:
Ester-C
buffered Vitamin C which also provides antioxidants and immune system support
Vitamin C form:
Bioflavonoids
enhance the absorption of Vitamin C
what are B Vitamins necessary to convert?
glucose to energy
what does vitamin B metabolize?
fats and proteins
what does vitamin B support?
NS, Skin, Liver, Muscles, Hair and Eyes
what does a mix of B vitamins in a B-complex reduce?
stress on the body
how do B vitamins work?
synergistically, meaning they work together
how should you take vitamin Bs?
together
the vitamin Bs are?
B1 Thiamin
B2 Riboflavin
B3 Niacin
B5 Pantothenic acid
B6 Pyridoxine
B7 Biotin
B9 Folate
B12 Cobalamin
Vitamin B1 is called?
Thiamine
what is Thiamine known best for?
preventing and cure of Beriberi (a B1 deficiency disease)
thiamine's energy function?
forms part of the coenzyme thiamine pyrophosphate (TPP) : essential for DNA synthesis, energy metabolism, and nerve function
also critical to the production of ATP
Thiamine is essential for the functioning of...
the heart, muscles, and NS
what does Thiamine do for patients with Diabetes?
mitigates the damaging effects of high blood sugar in people with diabetes
what do studies show that thiamine strengthens?
the immune system
conditions supported by Thiamine?
epilepsy
psychosis
alzheimers
diabetes
sources of thiamine?
milk
eggs
lean organic meat
whole grain bread and cereals
legumes
nuts and seeds
muschrooms
brewers yeast
sunflower seeds
why might a Thiamine deficiency arise?
from a poor diet, alcoholism or poor gut absorption
the use of what may lead to a deficiency of Thiamine?
smoking
antibiotics
oral contraceptive
antacids
sulfa drugs
who is at risk of Thiamine deficiency?
people with HIV/AIDS
symptoms of thiamine deficiency?
muscle weakness
pins and needles
tingling sensation of body
palpitations of the heart
lung congestion
forgetfulness
psychosis
confusion
thiamine signs of toxicity?
no overdose of thiamine only allergic reactions
therapeutic dose of thiamine?
range of 50mg-5 grams
For mental health conditions what supplelment is best suited?
Vtiamin B1 : Thiamine
what Vitamin B is the culprit for bright yellow urine?
B2
what is Vtiamin B2 called?
Riboflavin
Riboflavin reaction to cooking and sunlight?
stable while cooking
destroyed by excessive exposure to light
what co-enzymes is Riboflavin converted to?
co-enzymes needed for several chemical reactions involved in energy metabolism
Ribflavin is critical for the production of...
ATP
Riboflavin promotes...(2)
eye health and normal vision
growth and repair of body tissues
Riboflavin Prevents..
migraine headaches
conditions supported by Riboflavin?
sickle cell anemia
migraine headsches
cataracts
sources of Riboflavin?
animal liver
almonds
mushrooms
yogurt
fortified breakfast cereal
cottage cheese
tomatoes
spinach
pork
beef
Riboflavin deficiency symptoms arise from?
deficient diet yet more commonly from difficulty absorbing it from food (GI tract problems :. chronic diarhea, inflammatory bowel disease)
Riboflavin deficiency sumptoms?
cracks, sores or dryness around lips, nose and corners of mouth
red-purple inflamed tongue
swollem or a sore throat
Riboflavin signs of toxicity?
toxicity is rare
yet may include sensations of burning or prickling, itching, and numbness
what is the most water-soluble B vitamin?
B3
what is vitamin B3 called?
Niacin
what two body systems does Niacin help to function?
Digestive system
nervous system
Niacin helps in the production of what?
ATP :. energy
&
Adrenochrome (chemical found in schizophrenics that said to have an LSD side effect on the body)
Niacin promotes?
healthy skin
Niacin prevents?
DNA damage
what does a Niacin flush help with?
the detox process in releasing toxins
conditions supported by Niacin?
diabetes
high cholesterol
arthritis
raynauds
schizophrenia
allergies
sources of Niacin?
fortified cereals and bread
chicken
beef liver
eggs
lamb
fish
tomatoes
muschrooms
raw rice bran
dairy
dried beans
Niacin deficiency causes what?
Pellagra:
an illness characterized by neuro problems such as depression, anxiety, and irritability
result in rough skin, red skin, diarhea, swollen tongue and or even death
the conversion of what can cause Niacin deficiency?
some niacin in the body comes from the conversion of tryptophan. therfore it may be due to a deficiency of tryptophan
niacin symptoms
muscle weakness
loss of appetitie
dry cracked and scaly skin
gi problems
severe niacin is see in co junction with?
poverty, malnutrition and alcoholism
Niacin toxicity signs?
peptic ulcers
skin rashes
dry skin
tingling burning sensation
headsches
nausea
vomiting
liver toxicity and damage
two forms of niacin?
non flushing forms and flushing forms
is it recommended to use time release niacin supplements?
no, rather divide the dose thorughout the day using a supplement with a lower amount per dose
CI's of Niacin?
severely low blood pressure
blood thinners
gout
gene mutations
vitamin B5 is called?
Pantothenic acid
can Pantothenic acid be stored in the body?
no
where is the co-enzyme of pantothenic acid stored?
CoA is stored in the liver, heart, brain and adrenal glands
what can high temp, freezing and canning do to pantothenic acid?
cause 70% of the vitamins to be lost
what does pantothenic acid produce?
ATP:. energy
red blood cells and steroid hormones
what is coenzyme A (CoA)?
the conversion of B5, needed for many essential chemical reactions in the body, invluding the synthesis of hotmones, the release of energy in addition to being required for metabolizing glucose, amino acids and fatty acids
what is pantothenic acid an alternative treatment for?
hair loss
what vitamin is essential for phase 2 liver detox?
vitamin B5 pantothenic acid
conditions supported by vitamin B5 pantothenic acid?
adrenals
diabetes
high cholesterol
Rheumatoid arthritis
what are some sources of pantothenic acid?
fortified cereals and bread, organ meats, peas, tuna, brewers yeast, eggs, sunflower seeds, coffee, broccoli, shitake muschrooms, avocado, and dairy products
pantothenic acid signs of deficiency?
uncommon due to widespread acailability of pantothenic acid
- numbness
- tingling in feet and legs
- fatigue
- insomnia
- abdominal cramps
- dwpression
- irritability
signs of pantothenic acid toxicity?
watersoluble :. less likely to accumulate in the body
- drowsiness
- fluid retention
- interferes with absorption of biotin
CI's of B5 pantothenic acid intake?
may interfere with antibiotics
alxheimers meds
blood thinning medication
what are the three forms of Vitamin B6?
pyridoxine
pyridoxal
pyridoxamine
what is vitamin B6 involved with?
more then 100 chemical reactions in the body
where is vitamin B6 absorbed?
small intestine and circulated in the blood to the liver
what is the coenzyme form if B6?
pyridoxal phosphate (PLP)
is B6 stable? how does storage affect it?
unstable, depleted in foods when frozen for prolonged periods or heated at high temp
B6 and amino acids function?
required for metabolism of proteins and amino acids
in addition to synthesizing nonessential amino acids from essential amino acids
what is the relationship between protein and amino acids?
the more protein you eat the more b6 you should intake
what does vitamin b6 help with?
immune system production of antibodies
hemoglobin production
blood sugar regulation
reduce homocysteine levels
conditions supported by B6?
PMS
depression
mornjng sickness
asthma
autism
kidney stones
epilepsy
low immunity
cardiovascular disease
wilsons disease
sources of vitamin B6?
fortified cereals and bread
chickpeas
tuna
beef liver
rice
bananas
potatoes
chicken
sweet pitato
pork
turnip
greens
spinach
sunflower seeds
signs of vitamin B6 deficiency?
uncommon
skin disorder
cracks / sores in lips, tongue or mouth
numbness of hands and feet
mental depression or confusion
signs of vitamin B6 toxicity?
neuro disorders
confusion
numbess
difficulty with coordination
sensory neuropathy
Vitamin B7 is called?
Biotin
How do you get biotin in your body?
obtained by food and also produced by bacteria in your GI tract in small amounts
is biotin stable?
stable when exposed to light, heat and air and in normal cooking
nutrient loss in canning or curing
what is biotin required for?
glycogenesis
production of fat and the use of fatty acids in the body
healthy hair and nails
what does inadequate biotin intake create?
limits your abilities to produce glucose when carbs intake is low
conditions supported by biotin?
diabetes
multiple sclerosis
bittoe hair and nails
dermatitis
sources of biotin?
peanuts
raw almonds
mushrooms
egg yolk
tomaotoes
salmon
avocado
legumes
walnut
signs of biotin deficiency?
rare
hair loss
nerve related symptoms
cradle cap in infants
brittle nails and hair
mental depression
insomnia
fatigue
muscle cramps
who is at risk for biotin deficiency?
crohns disease
cleiac disease
leaky gut syndrome
anti seizure meds
what is the most well known cause of biotin deficiency?
consumption if raw egg whites :.
contains glycoprotein that binds to biotin and prevents its absorption by the body
toxicity of biotin?
no reports
CI's of Biotin intake?
gives false negatives and postives for lab tests (thyroid and heart attsck testing, infertility testing and tumor making testing
what is vitamin B9 called?
Folate (Folic acid)
folic acid forms for intake?
rately found in food :. need synthetic form
what is the form that can absorbed into the body of Folic acid?
Methyl Folate
what happens if a person has an enzyme issue (MTHFR mutation) effect on Folic acid?
they cannot complete the final metabolic step that converts folic acid to the active form meaning folic acid can remain unmetabolized in the blood
is folic acid well absorbed in the body?
no, due to the steps it has to take to convert to the active form
what is folate essential for?
sustaining life and proper growth and decelopment
what kind of reactions is folate critical in?
methylation reactions
what is methylation?
a key biochemicak process thag is essential for the proper function of nearly all of the bodys system and is key to controlling homocysteine
what is folate deficiency linked to?
raised homocysteine levels and high homocysteine pevels increase the risk of heart disease and stroke
what does Folate assist in the production of?
DNA
RNA
and healthy new cells in the body
folate has a link to what?
neurological disorders:. deterioration of brain cells (alzheimers and parkinsons)
why is folate critical in pregnancy?
adequate intake os needed to protect against neural tube congenital disabilities in the fetus
folate is needed for teh metsbolism of what?
amino acids
conditons supported by folate?
neural tube defects
osteoporosis
depression
crohns
ulcers
colitis
cervical neoplasia
high homocysteine levels
sources of Folate?
fortified breakfast cereal
turkey giblets
legumes
okra
enriched rice
beef liver
enriched pasta
dark green leafy veggies (best choice)
signs of folate deficiency?
diarhea
grey hair
poor growth
fatigue
headsches
irregular heart function
neural tube defects
signs of toxicity of syntheitc folic acid?
not common
nausea
loss of appetite
intestinal gas
interferes with detection of B12 deficiency
signs of toxicity of methyl folate?
GI issues
insomnia
irritability
fatigue
what to watch for on labels of supplements for folic acid?
5-methyltetrahydrofolate
methylfolate
or 5-MTHF
vitamin B12 is called?
Cobalamin
why does Cobalamin differ from the other B vitamins?
it needs to combine with a protein made in the stomach called intrinsic fsctor to find its way from the intestinal tract into the blood stream where it can be utilized
what is intrinsic factor?
aka IF
a protein made in the stomach
without intrinsic fsctor what happens to B12?
it cannot be absorbed by the body and deficiency will result
functions of B12? (3)
- maintains healthy nerves and skin
- energy production
- red blood cell formation
- creation of DNA
- metabolic processes of the body
whag does B12 prevent?
megaloblastic anemia
conditions supported by B12
depression
low sperm count
multiple sclerosis
AIDS
bells palsy
lou gehrig's disease
sources of B12
nutritional yeast
clams
oysters
crab
fortified cereal
animal liver
salmon
beef
lamb
cottage cheese
eggs
who is B12 deficiency common for?
elderly
vegans
strict vegetarians
what diseases / disprders interfer witb B12 absorption?
crohns disease, celiac disease, apcoholism, pernicious anemia
why is it that certain meds that reduce stomach acid interfere with B12 absorption?
becuase when fhe body has reduced stomach acid, it has trouble absorbing B12.
symptoms of B12 absorption?
mood disturbances
pale skin
heart palpitations
pernicious and megaloblastic anemia
loss of appetite
neuro symptoms (confusion, hallucinations, disorientation, tingling, numbness and mm weakness)
what is B12 deficiency misdiagnosed as? what is the result?
folic acid deficiency
results in extra folic beinh taken up and reducing B12 levels more
signs of too muvh B12?
no known toxicity
B12 Supplement form:
Methyl B12
active
coenzyme form of B12
B12 Supplement form:
Hydroxy B12
best for those with genetic disorders or SNPs that impair methylation
B12 Supplement form:
Adenosyl B12
helpful for those with mitochondrial issues
B12 Supplement form:
Cyanocobalamin
avoid this form
what type of B12 supplement do you recommend? which do you not?
recommend : methylcobalamin
avoid: cyanocobalamin
how are minerals similar to vitamins? how are they different?
both play an essential role in the maintenance of the bodys metabolic function and growth
different due to minerals being elements
do you require a lot of minerals in your diet?
no, you only need about 4% of a persons weight in minerals
WHAT ARE THE 5 MAJOR MINERALS?
calcium
potassium
phosphorus
magnesium
sodium
what are trace elements with specific biochemical functions in the human body?
sulphur
cobalt
zinc
iron
chlorine
copper
manganese
molybdenum
selenium
iodine
what is the most abundant mineral in the body?
calcium
what does calcium provide for the body?
formation of bones
blood clotting
healthy blood pressure
deficiency of calcium can cause what?
osteoporosis
insomnia
muscle cramps
rickets
poor growth
what can leach calcium from the bones?
excessive caffeine and pack of vitamin D
best sources of calcium
sesame seeds
soybeans
tofu
salmon
beef liver
dried beans
green leafy veggies
walnuts
sardines
dairy products
what is the best form of a calcium supplement?
calcium citrate
what is the worst calcium supplement you can take?
calcium carbonate (not absorbed well and may contain pevels of lead)
what mineral is critical for the production of insulin and the regulation of blood sugar?
chromium
what is a chromium deficiency linked to?
hypoglycemia
elevated blood sugar
insulin levels in diabetes
what cravings do people suffer from with a chromium deficiency?
sugar and starches and may be overweight
best sources of chromium?
meat
shellfish
whole grain cereals
brewers yeast
clams
what mineral is a major component of the thyroid hormone throxine?
Iodine
what roles do ipdine play in maintaining your health?
formation of muscles
skeletal system
skin
endocrine system
metabolism
what is an iodine deficiency linked to?
under active thyroid
what will a person show if they are deficient in iodine?
low energy
fatigue
slow metabolism
depression
anxiety
weight gain
what happens to the thyroid gland in severe iodine deficiency?
swelling in an attempt to pull in as much iodine from the bloodstream as possible
AKA GOITRE
iodine deficiency is linked with?
brain damage and autism
best sources of iodine?
sea veggies (kelp)
sea salt
seafood
what mineral is essential for the formation of hemoglobin, myoglobin and the oxygenation of cells?
iron
what is the most common nutrient deficiency?
iron deficiency anemia
signs of iron deficiency?
lack of energy
dizziness
pale skin
bruising
taking iron with _____ increases absorption. taking iron with _____ decreases absorption.
increases: Vitamin C
decreases: calcium
coffee
fibre
tea
best sources of iron?
organ meats
dried peaches
oysters
lentils
egg yolk
beans
oatmeal
blackstrap molasses
wnriched cereals
"Ultimate Iron" brand of Iron supplement
raises iron levels efficently in adults
"Floradix" iron supplement
better for children due to providing smaller doses of iron
when magnesium is with calcium what do they work to do?
regulating muscle tone
muscle relaxation
energy production
lipid and protein sunthesis
prevention if tooth decay
what causes magnesium deficiency?
excessive coffee intake
long term use of diuretics
alcoholism
diarrhea
anyibiotics
hyperthyroid
poor nutrition
how is magnesium absorbed optimally?
the body needs adequate levels of vitamin B6 and B1 which are considered cofactors
conditions supported by magnesium?
PMS
migraines
glaucoma
hypoglycemia
fibromyalgia
diabetes
kindney stones
osteoporosis
acid reflux
symptoms of magnesium deficiency?
muscle spasms
anxiety
menstraul cramps
tremors
gallstones
chocolate cravings
irregular heartbeat
chrinic constipation
body odour
anxiety
low energy
fatigue
sources of Magnesium?
soybeans
raw nuts
cocoa
spinach
chard
beans
cumin
oysters
tomatoes
sea vegetables
cloves
CI's of Magnesium?
overuse of Epsom salts can cause an imbalance of minerals
people with low stomach acid cannot absorb the chelated forms of magnesium as well as good digestive systems can
best to avoid citrate form if you are iton or copper deficient
which Mineral is best known as an antioxidant and plays a part in immune system functioning, thyroid regulation, reproductive health and longevity?
Selenium
which vitamin does Selenium work with synergistically?
Vitamin E
what does Selenium counteract the wffects of?
mercury build up
condiontons supported by Selenium?
cancer
pregnancy
inflammatory conditions
low immune system
cataracts
heart disease
what does Selenium deficiency affect?
immune system
impairing the bodys ability to fight heavy metal toxicity
causes hair to be dull
selenium toxicity causes?
irritability
fingernail loss
skin rash
fatigue
weight loss
sources of selenium?
brazil nuts
cold water wild fish (cod, halibut, tuna and salmon)
lamb
turkey
brewers yeast
wheat germ
bran
calf liver
muschrooms
barley
how much of your RDA of selenium is in one serving of fish/shellfish?
100%
what does the mineral Manganese play a role in?
part of the digestion of protein
goucose regulation
thuroid activity
what is Manganese a cofactor in?
enzyme action
Manganese Deficiency? symptoms?
not common since it is readily available in a variety of foods
- achy
- stiff joints
Manganese sources?
cloves
spelt grains
brown rice
beans
leafy greens
banana
egg yolk
legumes
pineapple
tempeh
rye
soybeans
thyme
raspberries
buts
strawberries
garlic
squash
eggplant
cinnamon
turmeric
what mineral is an electrolyte that plays a role in nerve transmission, muscle contraction, cell formation, and is a natural diuretic?
Potassium
Potassium is essential in co-regulating?
ATP and sodium
what does potassium help move?
nutrients into cells and waste products out of cells
what does a diet rich in potassium offset?
harmful effects of sodium on blood pressure
sources of potassium?
fresh fruit and veggies
dark leafy greens
potasotes
squash
avocados
mushrooms
bananas
what does a Medium Potato with skin contain of potassium?
roughly 920mg
close to half of the daily recommended intake
potassium deficiency can be caused by?
activites or illnesses that have a dehydrating effect on the body such as alcoholsim, diarhea, heavy sweating, chronic renal disease, fasting, chronic use of diuretics, excessive sweating and diabetic ketoacidosis
symptoms of potassium deficiency?
swelling of the ankles
thirst
irregular heartbeat
high blood pressure
muscle weakness
fstigue
do you need supplements for potassium?
no
what mineral is required for helping the body make red blood cells, and helps keep the immune system healthy?
copper
what does copper help form?
collagen
copper helps the body absorb what?
iron (needed for energy)
copper deficiency symptoms?
anemia
bone fractures
low body temp
osteoporosis
low white blood cell count
irregular heartbeat
loss of pigment from the skin
thyroid problems
sources of copper?
oysters
liver
whole grain
shellfish
dark leafy greens
dried legumes
nuts
tempeh
black strap molasses
chocolate
sympoms of excess copper
nausea bomiting
stomach pain
headache
dizziness
weakness
diarhea
metallic taste in the mouth
what two minerals do you need in your diet to utilize copper?
zinc and manganese
what mineral is necessary for wound healing, skin elasticity, tissue cell formation, manufacturing of hydrochloric acid in the stomach, and the metabolism of digestive enzymes?
zinc
what does Zince also enhance?
immune system as it is required for the formation of T cells
who sufferes from Zinc deficiency?
uncommon
malabsorption
chrons
celiac
sickle cell anemia
alcoholics
elderly
anorexia
resticted diets
low zinc levels are seen in peoplw who are:
vegetarians
prgnant
breastfeeding women
breastfed children
athletes
Zinc deficiency symptoms?
hair loss
acne
slow wound healing
frequent infections
poor sperm count
slow growth rate in children
mental disorders
white spots on fingernails
loss of taste and smell
zince sources of food?
oysters
pumpkin seeds
lamb chops
brewers yeast
liver
eggs
dry beans
mushrooms
spinach
asparagus
scallops
red mest
green oeas
yogurt
oats
how can you increase zinc bioavailability for vegetarians?
soaking beans, grains, seeds in water for several hours before cooking
what can you not take with zinc?
iron or copper
what is the least absorbed form of zinc?
zinc sulphate
zinc toxicity symptoms?
nausea
vomiting
loss of appetite
abdominal cramps
diarhea
headaches
what mineral is needed by the body to keep body fluids in balance?
sodium
what systems does sodium have an effect on in the body?
muscle and nerve function
and maintains proper functioning of the circulatory system
sodium is an _______ and is essential in co regulating ____ with ______
electrolyte
ATP
potassium
what effects does sofium have on blood?
regulate blood pressure
protect against blood clotting
what does sodium do for our digestive system?
metabolize food
what does too much sodium cause in the body?
reatining water
circulatory problems
high blood pressure
heart disease
kidney disease
what are teo healthier sources of salt?
sea salt
& himalayan salt
what conditions are people advised to keep sodium levels low?
high blood pressure
kidney disease
diabetes
the three main components of electrolytes?
- fluid within cells
- fluid in the space around cells
- blood
what do electrolytes help the body maintain?
normal fluid balance in the three compartments
what does the concentration of electrolytes determine?
the amount of fluid a compartment contains
what is the flow of fluids depending on if electrolyte fluids are high or low?
high: fluid moves into the compartment
low: fluid moves out of the compartment
how do kidneys help maintain electrolyte concentration by?
- filtering electrolyte from the blood
- returning some electrolytes to the blood
- excreting any excess into the urine
what are the functions of electrolytes in the body?
- heart muescle cells depend on a balance between calcium and magnesium to keep beating rhythmically
- balancing sodium and potassium which is required to maintain blood volume
- regulating the amount of water in the body, the acidity of the blood, muscle function, and other important processes
what are the 6 main electrolytes?
sodium
magnesium
calcium
potassium
phosphate
chloride
Electrolyte function of Sodium?
- control fluids in the body (impacting blood pressure)
-balance electrolytes
- necessary for muscle and nerve function
Electrolyte function of Calcium:
- key components of bones and teeth
- contributes to blood clotting
- important to the movement of nerve impulses and muscle movement
Electrolyte function of Magnesium:
- important to the production of DNA and RNA
- contributes to nerve and muscle formation
- helps regulate blood glucose levels
- helps maintain heart rhythm
Electrolyte function of Potassium:
- regulates heart and blood pressure
- helps balance electrolytes
- aids in transmitting merve impulses
- contributes to bone health
- necessary for muscle contraction
Electrolyte function of Phosphate:
- strengthens bones and teeth
- helps cells produce the energy needed for tissue growth and repair
Electrolyte function of Chloride:
- helps balance electrolytes
- balance acidity and alkanity which helps maintain a healthy pH which is essential to digestion if the balance of electrolyres is disturbed seeious problems can decelop
how can electrolyte imbalance occur?
- dehydration
- taking frugs
- having certain heart, kidney, or liver disorders
- intravenous fluids or deedings in inapporpriate amounts
- excessive exercuse
- kidney failure
- heart failure
- use of diuretics
- vomiting
- diarrhea
- hormone imbalances