Nutrition Mt 2: Supplements

Front 1

Who should be taking supplements?

Back 1

*supplements should only be taken when there is a risk of deficiency.

1. people who omit any major food group
2. healthy people may benefit from taking one or two
3. specific populations can benefit from supplementation

Front 2

What is oxidative stress?
What are anti-oxidant nutrients?

Back 2

1. oxidative stress is damage inflicted on living systems by free radicals

2. Vitamins E, C and beta-carotene are anti-oxidant nutrients.. they are vitamins/minerals that oppose the effects of oxidants on human physical functions.

Front 3

What is marginal deficiency?

Back 3

a nutrient deficiency that has no outwards clinical symptoms. For example, a diet lacking vitamin C will have a subclinical increase in oxidative stress before symptoms of scurvy appear.

Front 4

Antioxidant Nutrients and chronic diseases:

Back 4

-The evidence linking antioxidant nutrients, oxidative stress, and chronic diseases is inconclusive

-Diets rich in foods with abundant antioxidants correlate with low disease rates

-People whose blood is below normal for antioxidant nutrients have elevated rates of chronic diseases.... restoring these nutrients results to a drop in chronic disease incidence

Front 5

Cancer and beta-carotene

Back 5

foods rich in beta carotene are also rich in fiber and low in calories

low rates of cancer are linked to the consumption of foods rich in beta-carotene.

Front 6

Beta-carotene supplements...

Back 6

do NOT benefit health
-Smokers who take beta-carotene supplements are at increased risk of lung cancer
-these supplements are hazardous to smokers and those who consume alcohol

Front 7

Antioxidants and heart disease

Back 7

-Oxidized LDL within blood vessels may speed the formation of artery-clogging plaques

-Tobacco smoke and diets high in saturated fat increase oxidative damage within artery walls

-Diets high in fruits and vegetables reduce LDL oxidation

Front 8

Vitamin C supplements:

Back 8

Laboratory studies have shown that vitamin C protects lipids from oxidation

However, vitamin C supplements do not decrease the risk of heart disease

Front 9

Vitamin E and heart disease:

Back 9

Diets high in vitamin E correlate with low rates of death and heart disease

Laboratory studies have shown vitamin E to protect against LDL oxidation, inflammation, arterial injuries, blood clotting

Vitamin E supplements have been shown to be ineffective in reducing the risk of cardiovascular disease

Front 10

Vegetable and fruit consumption vs. Cancers:

Back 10

Convincing evidence for:
-mouth cancer
-throat cancer
-Lung
-stomach
-colon
-rectum

Front 11

Risks of vitamin supplements?

Back 11

vitamin A and D supplements and many minerals can be toxic in large doses....

High dose of vitamin A may:
-delay blood clotting
-increase the risk of brain hemorrhage
*limit the intake of preformed vitamin A (vitamin A from animal products) because an elevated level of this in the blood is a marker of increased risk of hip fractures

High doses of vitamin E may...
-interfere with the blood clotting activities of vitamin K

High doses of vitamin C:
-may increase the risk of iron overload

High doses of beta-carotene:
-may increase the risk of lung cancer in smokers

Front 12

When shopping for a supplement in Canada what should you look for? what about in the US?

Back 12

1. in Canada look for the NPN (natural product number) proving that the supplement has been assessed by Health Canada

2. in the US look for the USP. This means that the product contains the ingredients on the label and they will absorb in the digestive tract.. does not mean that the supplement has been tested for safety or effectiveness

Front 13

When buying supplements what should you avoid:

Back 13

1. any supplement offering more than 10mg of a nutrient (except for pregnant women)

2. "organic" or "natural" preparations with added substances are no better than standard types, but cost more

3. "high potency" or "therapeutic dose"... more is NOT better

4. avoid "time release" supplements

5. "stress formulas"

6. pills containing extract from parsley, alfalfa, and other vegetable components

7. geriatric "tonics" which are usually low in vitamins and minerals and usually high enough in alcohol to inebriate