Download Vitamin and Mineral Supplements

WEIGHT MANAGEMENT PROGRAM
Vitamin and Mineral Supplements: Instructor’s Guide
There is an abundance of nutrition information available, but how does one decipher
fact from fiction? In this session we will discuss basic vitamins and minerals, discover
food sources and the health benefits associated with them.
Background information:
Everyone is looking for optimal health and they are turning to nutrition as a possible
fountain of youth. The use of supplements is on the rise and the well informed
consumer is looking for the optimal combination for lasting health.
By the end of this session you will be able to:
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Identify the benefits and food sources of important vitamins and minerals.
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Discover the role vitamins and minerals play in disease prevention.
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Understand the benefits of various forms of exercise.
WEIGHT MANAGEMENT PROGRAM
Vitamin and Mineral Supplements
In a perfect world, everyone would eat exactly the right foods in the right amount for both
optimal health and performance. Unfortunately we live in the real world, where we rush to get to
the next meeting or event and eat less than a perfect diet.
Vitamins and Minerals have many roles in our body ranging from basic cell formation and
metabolism to disease prevention. If we ate the way we should, eating five-plus servings of
fruits and vegetables per day and consuming a variety of plant based foods, we could get the
vitamins and minerals we need from our diet. However; many of us only eat about two servings
of fruits and vegetables, have given up grains, rarely consume dairy products and consume
more animal protein than necessary. Things like convenience and processed foods combined
with stress, environmental toxins, and certain medicines make our diet go further astray.
The Standard American Diet, often called the “SAD Diet” is high in fat, salt, sugar and calories
and low in the more than 40 nutrients needed by the body for optimal health.
Vitamin and Mineral Supplement Use
An editorial in the New England Journal of Medicine published in 1998 urged doctors to tell their
patients to “Eat right and take a multivitamin”. A multivitamin and mineral supplement is not
designed to replace a healthy diet. It is suppose to supplement it. Supplements aren’t normal
foods because the nutrients are fragmented and come in pills, capsules, tablets, liquids,
powders, or other concentrated non-food forms. These fragments are made up of nutrients such
as vitamins, minerals, proteins, carbohydrates, and fats or a combination of these fragments.
When selecting a multivitamin and mineral supplement, look for one that is well balanced. A
quality multivitamin with mineral supplement will provide a variety of nutrients within the
recommended levels for good health. Those that provide too much or too little of a nutrient can
affect the function and absorption of other nutrients in your body.
Recognizing Quality
Quality is the most important thing to consider when choosing a supplement. And there’s no
way that an ordinary person, a healthcare professional, or even sometimes a vitamin
manufacturer can recognize quality ingredients. Suppliers may offer manufacturers
substandard or even mislabeled ingredients or manufacturers may cut corners and use cheaper
ingredients for many reasons. Also, supplements must be formulated safely and scientifically to
be effective. In other words, it’s impossible to know what’s in there.
Do’s and Don’ts for Supplements
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DON’T buy from a vitamin store unless you specifically know what to buy. Ask questions and do
some homework.
DO get specific recommendations from a dietitian or health care practitioner.
DON’T buy the cheapest supplement, but you don’t have to spend a fortune either.
DO look for meaningful label statements about product quality. Look for ones that carry logos from
U.S. Pharmacopeia (USP), National Nutritional Foods Association (NNFA), or Consumer Lab.com
(CL).
DON’T consume mega doses unless directed by your physician.
DO check the expiration date on your supplement.
DON’T purchase supplements from multi-level marketing programs that focus more on getting you to
sell them and on making money than on quality. There are some high-quality supplements made by
these companies, but they are usually more expensive than what you will find in your vitamin store.
DO buy a brand that has a proven track record for excellence and a lot of manufacturing integrity.
DON’T buy a brand that makes sensational health claims that have not been backed by quality
scientific research.
REMEMBER the most expensive supplement is the one that doesn’t work!
Vitamins and Minerals to Prevent Disease
After reviewing almost 40 years of research, Harvard researchers found the following associations
between certain diseases and vitamins:

Heart Disease
Folic acid (Folate) - Low folic acid levels in the blood increase the risk of heart
disease. Eating foods rich in folic acid or taking folic acid supplements has been
shown to help decrease this risk.
Vitamin E - Research on vitamin E has been conflicting -- with some studies
showing a benefit and others not.
Beta carotene supplements have not been shown to help prevent heart disease
-- and may even increase the risk in smokers.
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Cancer
Folic acid (Folate) - Studies have shown a decrease in colon cancer in men and
women taking folic acid supplements and in men with higher folic acid in their
diet. Folic acid has also been shown to decrease breast cancer in women who
drink alcohol regularly but not in nondrinkers.
Vitamin E – Vitamin E may be able to help decrease prostate cancer in men
and deaths from this cancer.
Lycopenes – Lycopenes (rich in tomatoes) have been shown to help prevent
prostate cancer.
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Osteoporosis
Calcium and Vitamin D – Calcium along with Vitamin D has been shown to help
prevent bone loss and fractures in elderly people.
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Birth defects
Folic acid (Folate) – Folic acid has been shown to decrease the risk of birth
defects of the spinal cord. Doctors recommend that women begin taking folic
acid supplements before getting pregnant.
Source: The Journal of the American Medical Association, June 19, 2002.
BENEFITS AND SOURCES OF VITAMINS AND MINERALS
VITAMINS
VITAMIN
A
D
E
K
B1
Thiamine
B2
Riboflavin
B3
Niacin
B6
Folate
(Folic Acid)
B12
C
BENEFIT TO THE BODY
Needed to maintain good vision and healthy hair, skin,
and mucous membranes. Fights infection and may
protect against certain cancers.
Aids in forming and maintaining healthy bones and teeth.
Necessary in the absorption of calcium.
Helps create red blood cells and build muscles and other
tissues. Maintains essential fatty acids. It is a powerful
antioxidant, which may help protect against heart disease
and certain cancers.
Synthesizes substances necessary for blood clotting and
bone metabolism.
Helps convert carbohydrate into energy; maintains
healthy appetite, digestion, and nerve function.
Helps metabolize carbohydrate, protein, and fat; keeps
mucous membranes healthy.
Necessary to enzymes that convert food into energy;
helps maintain healthy appetite, digestion, and nerve
function.
Plays a vital role in the metabolism and absorption of
protein. Builds red blood cells.
Necessary to the formation of genetic material (DNA and
RNA); helps produce red blood cells.
Aids in making red blood cells and genetic material; helps
keep the nervous system functioning.
Strong antioxidant. Important to the formation of collagen;
keeps gums, teeth, and bones healthy; helps prevent
infection and aids in healing.
SOURCES
Dairy products, yellow, orange, and green vegetables,
yellow and orange fruits, enriched cereals, organ meats.
Fortified milk, egg yolks, fish and liver.
Poultry, seafood, vegetable oils, margarine, wheat germ,
dried beans.
Green leafy vegetables, oats, cabbage, organ meats.
Pork, whole grains, enriched cereals, wheat germ,
seafood.
Beef, lamb, poultry (dark meat only), dairy foods,
enriched breads and cereals, dark green leafy
vegetables.
Poultry, seafood, seeds and nuts, potatoes, whole-grain
bread and cereal.
Meat, fish, poultry, whole grains and cereals, spinach,
sweet potatoes, avocados.
Dark green leafy vegetables, legumes, enriched cereals,
breads, fruits, organ meats.
Found only in animal products, especially liver, eggs dairy
products.
Citrus fruits, sweet peppers; strawberries, cantaloupe,
broccoli.
Minerals Essential to the Body
MINERAL
FUNCTIONS
GOOD SOURCES
Calcium
Is the major building material of bones and teeth; helps
regulate muscles, clot blood, nourish cells, and transmit
nerve impulses. Important in preventing osteoporosis and
maintaining normal blood pressure.
Works with calcium to build and maintain bones and
teeth; helps release energy from carbohydrate.
Is part of bone structure; activates enzymes that release
energy from glucose; helps to synthesize protein.
Aids in regulating passage of nutrients in and out of body
cells and also volume of body fluid.
Works with sodium and chloride to keep body fluids in
balance; aids in carbohydrate and protein metabolism.
With sodium and potassium, helps to keep body fluids in
balance; in the stomach, combines with water to form
hydrochloric acid for digestion.
Plays an important role in metabolism and protein
synthesis.
Is part of the thyroid hormone that regulates the body’s
energy metabolism.
Plays a role in the synthesis of hemoglobin; is a
component of digestive enzymes.
Is involved in synthesis of fatty acids.
Can help prevent tooth decay; may minimize bone loss.
Dairy products, dark green vegetables, sardines with the
bones.
Phosphorus
Magnesium
Sodium
Potassium
Chloride
Zinc
Iodine
Copper
Manganese
Fluoride
Selenium
Acts as an antioxidant; is associated with fat metabolism
and may protect against certain cancers.
Copyright © 2003 NutraWise Ltd.
Dairy products, meat, fish, poultry, legumes, grains, nuts.
Dark green vegetables, dairy products, nuts, meats,
whole grain cereals, legumes.
Almost all foods except fruit.
Meat, dairy products, cereals, many fruits, legumes.
Table salt, seafood, meat, dairy products, eggs.
Dairy products, liver, wheat bran, shellfish.
Fish and shellfish, iodized salt, dairy products,
vegetables.
Liver, shellfish, whole grains, poultry, oysters, nuts.
Fruits, legumes, whole grains.
Some drinking water, seafood, dark green vegetables,
onions.
Fish, organ meats, grains.
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WEIGHT MANAGEMENT PROGRAM
Vitamin and Mineral Supplements and Exercise
Dietary Recommendations
Many coaches or trainers make dietary recommendations based on their own “feelings” and
past experiences rather than rely on available research evidence. This problem is compounded
by inadequate or incorrect information concerning prudent dietary practices or the role of
specific nutrients in the diet.
Although research is far from complete, the general consensus is that active people and
athletes do not require additional or special nutrients beyond those obtained in a well balanced
diet. The main difference in dietary requirements between the athlete and the non-athlete is the
amount of food needed to meet the energy demands of training. Calorie levels vary greatly with
activity and intensity level. Contact a Registered Dietitian for help in planning your diet to meet
your exercise needs.
Benefits of Various Exercise*
Frequency
Mode
Warm Up
Duration
Cool
Down
Benefits
3 – 5 days
per week
Fitness walking,
Jogging,
Running,
Biking,
Swimming
Aerobic, Step or
Dance class
Cycling class
Rowing
5 to 10
minutes at
slow to
moderate
pace
20 to 60
minutes of
continuous,
rhythmical
activity
5 to 10
minutes
gradually
slowing
down
Cardiovascular Fitness
Stretch
Muscle Endurance
Control Body Fat
Increased Energy Level
Improved Mood
Weight Loss
Your Plan
Days of
Week
Exercise Mode
Duration
Recognized Benefits
RESISTANCE EXERCISE FOR MUSCULAR STRENGTH AND ENDURANCE*
Goal
General
Health &
Fitness
Endurance
Strength
Sets
Repetitions
1
1
3
Rest
Period
Frequency
Progression
8 to 15
repetitions
using
strength
training
equipment
60
seconds
between
sets
2 to 3 nonconsecutive
days
Increase sets to 2 then move to 3 when you
are able to do 15 repetitions.
15 to 25
repetitions
using
strength
training
equipment
30 to 60
seconds
between
sets
3 nonconsecutive
days
4 to 8
repetitions
using
strength
training
equipment
90
seconds
between
sets
2 to 3 nonconsecutive
days
Rest
Period
Frequency
Increase weight by 5 lbs. and repeat cycle.
You may choose to continue with one set if
you make sure the muscles are exhausted
at the end of the set
Increase sets to 2 then 3 when you can
complete 25 repetitions.
Increase weights by 5 lbs. and repeat cycle.
Increase sets to 4, 5 then 6 when you can
do 8 repetitions.
Increase weight and repeat cycle.
Your Plan
Goal
Sets
Repetitions
Progression
*ACSM (American College of Sport Medicine) guidelines. Contact a Certified Personal Trainer (CPT) for a program designed for your specific needs.