The Scoop on Supplements

Transcription

1 The Scoop on Supplements Kristin Kirkpatrick, MS, Kristinkirkpatrick.com

2 KK s Nutrition Rules Keep It Simple Stick with Whole Foods Eat Only 100% Whole Grains, with or without Gluten Keep added sugars and syrups to a minimum, preferably less than 100 calories per day Eat Until You re NO LONGER HUNGRY, NOT until your full Use Your Grandma s plates Cook More, order less Make your kitchen environment one which promotes a healthy weight

3 Over 100 million Americans spend a combined $28 billion on vitamins, herbs and supplements each year -New England Journal of Medicine

4 FAQ s What are the differences between water-soluble, fatsoluble, and herbal supplements? What are recent studies telling us about supplements? What should I look for when choosing a supplement? Are all supplements equal? Should I be taking a supplement and if so, which ones?

5 Water-Soluble VS. Fat-Soluble Vitamins Water-Soluble Vitamins Include Vitamin C and all B Vitamins Dissolve in water once ingested Difficult to over-consume Need to be replenished daily Excess is excreted through waste Fat-Soluble Vitamins Include Vitamin A, D, E, and K Should be taken with fat If regularly consumed, daily replenishment is not necessary Excess is stored in the liver More shelf stable Destroyed when exposed to bright light

6 Understanding Supplement Terms Dietary Reference Intake (DRI): The recommended level of daily consumption based on the most current research Adequate Intake (AI): Used when there is not enough info to calculate the DRI Upper Limit (UL): The highest daily level taken that will not have adverse health risks for most people EAR: Estimated average requirement IU = international unit RE = retinol equivalent (used to quantify Vitamin A) Mg = milligram Mcg = microgram

7 Herbal Supplements Used for medicinal purposes for thousands of years Classified by the FDA as a food rather than a drug Anyone can produce an herbal supplement They make many health claims such as supporting health or are linked to body functions without substantiation Some supplements, including products labeled as natural can have drug-like effects and may cause adverse health effects

8 Should I be taking Supplements? If your diet consists of a wide variety of foods such as fruits, vegetables, whole grains, dairy, and lean proteins, supplementation is probably not necessary Women who may become pregnant should get 400mcg of Folic Acid (That means all women under the age of 45) Pregnant women should take a prenatal vitamin that includes iron or take an additional iron supplement B-12 supplementation for adults over 50 is recommended Other candidates for supplementation include: individuals consuming less than 1,600 calories a day, those who are vegan or vegetarian, have a medical condition that affects nutrient absorption (consult your doctor), or have recently undergone surgery that also interferes with absorption

9 Supplements for Women Ages mg Iron intake 1,000mg Calcium intake 1,000mg daily of Omega-3 s Ages 50+ Decrease Iron intake to 8mg Increase intake to 1200mg Calcium 1,000mg daily of Omega-3 s Vitamin D3 dependent on levels mcg B-12 daily 400mcg Folic Acid daily

10 Supplements for Men Ages ,000mg of Calcium Daily 1,000mg Omega 3 s Ages 50+ Increase to 1,200mg of Calcium daily Vitamin D3 dependent on levels 400 IU Vitamin D3 daily

11 Suggested Supplements Multivitamin Essential Fatty Acids Vitamin D Magnesium

12 Tips when Choosing a Supplement Check the Label Avoid Megadoses Check expiration dates Watch what you eat Keep up with supplement safety alerts Mayo Clinic, 2013

13 Vitamin D3 Necessary for: Regulation of calcium and phosphorus absorption in the intestine Parathyroid-directed regulation of calcium balance Stimulation of bone cell mineralization Immune function New research: the prevention of cancers, type 1 diabetes, heart disease, osteoporosis and persistent, nonspecific musculoskeletal pain

14 Vitamin D Potency Variations in Supplements A 2013 study showed that Vitamin D in supplements ranged from 9%-146% of the amount listed on the label 55 bottles of over-the counter Vitamin D from 12 different manufacturers across 5 locations were tested This study found that variation did not only occur among different brands, but in the individual pills in each bottle as well JAMA Intern Med. 2013;173(7):

15 Omega 3 Fats Necessary for: Lower inflammation Decreased risk of cardiovascular disease

16 Magnesium Participates in >300 intermediary enzymatic reactions Necessary for: Neuromuscular contractions Muscle relaxation Cardiac function Regulation of acid-alkaline balance Protein synthesis Fatty acid synthesis and oxidation Utilizing calcium, phosphorus, sodium & potassium

17 Magnesium Absorbed in the lower SI & colon Regulated by the kidneys Deficiency is common Increases in CKD, Crohn s Disease, Bowel Resections, Alcoholics, Elderly and Pregnant Women Signs: Weakness, muscle cramps or twitches, insomnia, heart irregularities

18 Proceed with Caution Though natural, some herbal supplements have been shown to have poisonous effects Supplements, such as Ginseng and St. John s Wort may interact with blood-thinning medications Supplements are required by the FDA to be labeled with certain information, but botanicals obtained out of the country or that are personally mixed are not subject to the same requirements Energy Drinks Ginkgo (G. biloba) Not all herbal supplements are the same!

19 Carbonate Vs. Citrate Calcium carbonate is more commonly available Dependence on stomach acid for absorption, so is absorbed most efficiently when taken with food Does not need to be taken with food calcium citrate is 21% calcium calcium carbonate is 40% calcium by weight NIH Office of Dietary Supplements, 2013

20 Evaluation of Garcinia Cambogia Extract Garcinia originates as a plant whose fruit rind is used to make medicine A recent study showed that Garcinia Cambogia plays an important role in the regulation of endogenous lipid biosynthesis The use of extracts have been associated with weight loss and fat loss in humans Most studies have used small sample populations and further research should be conducted on long-term effects Currently there have been no reported increases of mortality or significant toxicity from Garcinia Cambogia usage

21 Raspberry Ketone: What You Should Know Raspberry Ketone is the natural phenolic compound found in red raspberries (Rubus idaeus) There have been no studies conducted on the effects of Raspberry Ketone on humans, only rats Rat studies showed that Raspberry Ketone helped with the breakdown of fat cells Before Raspberry Ketone became known as a trendy fat-burner it was used in fragrances, cosmetics, and as an insect attractant

22 Consumer Reports, 2013

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24 Overarching Goals Get to the root cause of symptoms Identify deficiencies and imbalances Short-term: use supplementation to create balance and optimal nutrient status Long-term: Use food as medicine

25 Connect with me! On Facebook at Kristin Kirkpatrick