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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

Quiz
Elmers Geografi
unité 5 volet 1
Symptoms and Conditions
islamüben
micologia
unitá 11
Changing economic world - Geography paper 2
The right word
issues and debates
spanish prepositions
Stopping by woods on a snowy evening
finanza 2
Reapers in a mieliefield
BMC
partis politiques
emc fin chap 1 chap 2
Caged Bird
LANGAGE
Histoire 4
2do Exámen
embrio
hugget
finanza
Steuern
BONHEUR
p1
zodziai
Social Studies chapter 8
voc
1. Sistema Sanitario Español
exam inglés
Buchnungssätze Grundlagen
1. GENERALITATS - Sistema de salut i Economia de salut
spanska prov kap 9-12
22.5.25
VOC
Arabe
make to order
углеводы, белки, жиры, ДНК
socio-culturalnotes
TRAVAIL
TEMA 26. INMUNODEFICIENCIAS
CFMS - copyto learn
E-12 Modernism (1984)
Isa
ofta
edu sonoro multiple
educazione al sonoro
Depression och Suicid
voc examen
verbos deportes
liublino unija
Botanik
dossier travelling
OV-národní hospodářství - copy
Englisch
необратимая/обратимая
Realismo y naturalismo
examen lengua T6-12
Family (POLICY)
Family (DIVERSITY)
Family (PATTERNS)
Family (DEMOGRAPHY)
augusto
pharma
Section B war and economy
сильная/слабая кислота, основание
Unit 10 Ex 2
Useful words U10
Unit 9 Ex 1+2
Useful words U9
Useful words U8
Useful words U7
Useful words U6
Pain U5
Useful words U5
Jargon and common decieses
Useful words U4
test op 27 mei 2025
11. Income tax accounting
1 itinere
en la ciudad
specialpedagogiska perspektiv på lärande och utveckling
n
P2
ones i wanna look oher
Sätze
profesiones
medios de transporte
ecobomia
espagnol
Malaiisch (Indonesisch) (Indonesien)Ort: Indonesien Sprachstufe: Modern Zeitraum: ? bis heute Schrift: Lateinisches Alphabet Orthografie: ?
Las Tiendas
bio 8kl kursas
história
amc voc 20/05
SCIENZE
DEVCOM
EUziele und werte kopenhagener verfahren ->Beitrittskandidaten EU-organe Gesetzgebungsprozess
duits
hs6 aleren
Optik, FYSIK åk 8
Power & Conflict Poetry
Niederländisch (Standardniederländisch) (Niederlande)Ort: Niederlande Sprachstufe: Modern Zeitraum: ? bis heute Schrift: Lateinisches Alphabet Orth.: ?
Geschichte test
TEMA 13. GENODERMATOSIS
Hochdeutsch (Standardhochdeutsch) (Deutschland)Ort: Deutschland Sprachstufe: Modern Zeitraum: 1900 bis heute Schrift: Lateinisches Alphabet Orth.: 1901 bis 1996
pluggplugg
qimica
all vocab unit 2
section B oppositon groups
Koyra Chiini / Westliches Songhai (Timbuktu, Mali)Sprachstufe: Modern Zeitraum: ? bis heute Schrift: Lateinisches Alphabet Orth.: ?
TEMA 12. DERMATOSIS AMPOLLOSAS
ударения
Section B aims of Domestic Policy
21
gerontologi & geriatrikåldrandet
ISA
gcc unit 14 sheet w/m
Ali Case Study
Vocabulaire LZ 1
voir, ouvrir, offrir
Spanish
EUziele und werte, kopenhagener kriterien -> beitrittskandidaten, EU-organe, gesetzgebungsprozess
DSA
AIS Midterm
TEMA 11. URTICARIA
Gatsby
rit 6
TEMA 10, ATROFIA DISTROFIAS Y DISCORMÍAS
Expressions
Russisch (Standardrussisch) (Russland)
Beri / Berisch / Zaghawa (Wagisch / Wegisch / Twerisch)
цвета
TEMA 9. COLAGENOSIS
RUSSIA AI
Betower woordeskat
Betower bedryf 1-7
Noah Case Study
fiestas de españa
OV-národní hospodářství
schemie basiswissen
docier 5 Français
Så här styrs sverige Prov
Hochdeutsch (Ruhrpottischer Regiolekt) (Bochum-Hofstede)
Espagnol
constitucional
Biologi prov maj 2025 åk 8
V
true and false - 11
fill the blanks -10
TEMA 8. ALOPECIAS
Französisches Wetter...
bio12 digestion
витамины
Mykenisches Griechisch
Klassisches Arabisch / Koranisches Arabisch
fisica y quimica
nationaliteiten
Equality in the Workplace-GLOSSARY
10. Foreign currency
суффикс Н и НН
Español
ingles
WWII
Ligações quimicas
Teoremi Analisi II
Drugs- GLOSSARY
Learning and education - GLOSSARY
Recycling -GLOSSARY
Social causes- GLOSSARY
SVT: reproduction
universum2.test
Englischenglisch quizzs/englisch übungen
conectores
TEMA 7. HIPOACUSIAS NEUROSENSORIALES / DE PERCEPCIÓN
unit 4.
sustainable design
exam 1
unit 5 Lesson 3
Australia school #1
TEMA 6. HIPOACUSIAS DE TRANSMISIÓN. OTOSCLEROSIS
Mitigation
glosor v.20
sustainable culture
Schemiiiiiiiiiiiieeee
Section B Empire
tyska
Section B Lives of the Workers
Section B Lives of Peasantry
Section B Nature of Rule
Chem Paper 1
possibles questions de literatura
grammatica spaans
titt
true and false - 10
Iega05
Mende (Standard-Mende) (Sierra Leone)Sprachstufe: Modernes Mende; Zeitraum: 1967 bis heute; Schrift: Lateinisches Alphabet; Orth.: 1984 bis heute.
almost done
SISTEMA ENDOCRINO
Filosofi tenta [Presentationer]
PUBERTAD
lernfeld 1Ko-Konstruktion: - sozialer Prozess, in den alle Beteiligten gleichermaßen involviert sind -> Gleichrangigkeit vom lernenden Kind, den Erwachsenen und den anderen Kindern - Kind aktiv - Umwelt aktiv -...
Condições climáticas
Filosofi tenta [kurslitteraturen]
kunst
Geschichte
Fastighetsmäklarrätt
region d'espagne
16.3 Une faim de loupDel 3 av Franska glosor från Escalade 1, kapitel 12
Atmung im Tierreich
16.2 Une faim de loupDel 2 av Franska glosor från Escalade 1, kapitel 16
Atmung des Menschen
kommunikation och LAB
16.1 Une faim de loupDel 1 av Franska glosor från Escalade 1, kapitel 16
Bauchspeicheldrüse
15.2 Un jour comme tous les autresDel 2 av Franska glosor från Escalade 1, kapitel 15
Leber
15.1 Un jour comme tous les autresDel 1 av Franska glosor från Escalade 1, kapitel 15
14 Quelle vie le samediFranska glosor från Escalade 1, kapitel 14