Nutrition vs Supplements

Studies about Multivitamins

"The Journal of Nutrition" - reported a multivitamin with minerals lowered the risk of death from heart disease in women, but not in men "Annals of Internal Medicine" - found that multivitamins showed no benefit in preventing early death. (Because these and other findings conflict, the U.S. Preventive Services Task Force does not support vitamin and mineral supplements to ward off disease

DSHEA and other federal regulations require the following information

- a statement of identity that contains the words "dietary supplement" or the dietary ingredient ("ginseng supplement") -net quantity of contents - nutrition information including the product serving size, the amount, and percent daily value, if established, of each dietary ingredient -if contains a proprietary blend, the net weight of the blend as well as a listing of each ingredient in descending order of weight must be identified - part of the plant used, if an herb or botanical -the name and place of business of the manufacturer, packer, or distributor -complete list of ingredients by their common or usual names, either descending in order or prominence or with the source of the dietary ingredient - safety information that is considered "material" to the consequences that may result from the use of the supplement - the disclaimer "This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease" if the supplement has structure/function claim (claim to affect structure or function of body), a claim of general well-being, or a claim of a benefit related to a classical nutrient deficiency disease Manufacturers may also add additional information on labels (quality assurance) and may decided on the placement of that information

What are the four sections of Plate

-30% grains -40% vegetables -10% fruits -20% protein, along with a glass of milk or a yogurt cup

Who needs supplements (continued)

-do not eat well or consume fewer calories than needed -are a vegan or a vegetarian who eats a limited variety of foods -follow any other type of diet that restricts an entire category of foods -do not eat 2-3 servings/week seafood,(supplies omega-3 fatty acids for heart health) -have limited milk intake due to lactose intolerance or milk allergy, or do not consume enough dairy foods -have heavy bleeding during menstrual cycle -Have a medical condition that affects how body absorbs or uses nutrients (chronic diarrhea, food allergies, food intolerance, or live disease, gallbladder, intestines or pancreas) -have has surgery on digestive tract and are not able to properly digest and absorb nutrients

Additional My Plate recommendations:

-make half your plate fruits and vegetables -switch to 1% or skim milk -make at least half your grains whole -vary your protein food choices -recommend portion control while still enjoying food, as well as reductions in sodium and sugar intakes

Supplements (fortified food) might be appropriate for some

-women who may become pregnant (folic acid) folic acids in the synthetic form of B9 (fruits and vegetable) -Pregnant women (iron) -Adults over 50 (vitamin B-12) -Adults over 65 (Vitamin D, reduces fall risK)

Supplement Labels

DSHEA and other federal regulations require specific information to appear on dietary supplement labels

Calcium

Dairy products, fish (salmon and sardines), and dark, leafy greens

Supplement Regulations

Dietary Supplement Health and Education Act of 1994 (DSHEA) defines regulates dietary supplements Supplements are regulated by the FDA for Good Manufacturing Practices under 21 CFR Part 111 -Must be labeled as a dietary supplement and be intended for ingestion and must not be represented for use as conventional food or as a sole item of a meal or of the diet

Excess of nutrients...

Excess of Vitamin A; harmful to everyone especially pregnant women, symptomsL hair loss, dizziness, nausea, headaches, coma, even death Excessive iron: can cause gastrointestinal system, symptoms: nauseas, vomiting, iron can accumulate in organs cause fatal damage to the liver or brain

(Choosing and Using Supplements) Most Water Soluble

Excess of what body needs will generally be passed in the urine so will not cause a dangerous buildup in the urine. However, Vitamins A, D, E are fat soluble so can build up in the system

What is food?

Food is any nutritious substances that people or animals eat or drink or that plants absorb in order to maintain life and growth

Fortification

Fortification is adding nutrients into a food that are needed

3 main benefits of whole foods over dietary supplements

Greater Nutrition: Whole foods are complex, containing a variety of nutrients the body needs Essential Fiber: whole foods, such as whole grains, fruits, vegetables and legumes, provide dietary fiber. As part of a healthy diet, fiber can help prevent certain diseases, such as type 2 diabetes and heart disease, and it can also help manage constipation Protective Substances: Many whole foods are also good sources of antioxidants- substances that shlow down a natural process leading to cell and tissue damage. It isn't clear that antioxidant supplements offer the same benefits as antioxidants in food.

Supplement Claims**

Health claims, nutrient content claims, structure/function claims

When do you not need supplements

If a person is healthy and eats food from all five food groups, they do not supplements

Food sources of Vitamin B

Lean beef, turkey, tuna, sunflower seeds, spinach and other leafy greens, eggs

Iron

Liver, oysters, lean beef, chickpeas, beans, lentils, and sesame seeds

What are the 3 compositions of food?

Macronutrients - carbohydrates, proteins, fats, and water Micronutrients - vitamins and minerals Phytonutrients - chemicals produced by plants that have antioxidant and anti-inflammatory benefits

Food sources of Vitamin D

Salmon, tuna, lean beef, vitamin D-fortified milk and yogurt, fortified orange juice, egg yolk

Magnesium

Spinach, kale, and other leafy green vegetables; unrefined grains; and legumes

Supplements

Supplements do not replace food. They cannot replicate all the nutrients and benefits of whole foods, such a fruits and vegetables. Whole foods offer-three main benefits over dietary supplements.

(Choosing and Using Supplements) Avoid Megadoses

Taking more than the recommended daily values can increase risk for side effects. Children are especially vulnerable to overdoses of vitamins and minerals

Choosing and Using Supplements

Talk to your doctor, check the label, watch what you eat, avoid megadoses, most water solubule

(Choosing and Using Supplements) Watch what you eat...

Vitamins and minerals are added to many foods, including breakfast cereals and beverages

Downsides of Supplements

Water-soluble vitamins readily excreted from the body, while fat-soluble vitamins be stored in tissues. Fat-soluble vitamins are more likely to cause toxicity and can interfere with some medicines and even make you ill

What is a supplement?

a products take orally that contains one or more ingredients (vitamins or amino acids) intended to supplement one's diet and not considered food. They come in a variety of forms: tablets, capsules, gummies, powders, and drinks and energy bars. Examples: -Vitamin D and B12 -Minerals like calcium and iron -Herbs such as echinacea and garlic -Products like glucosamine, probiotics, and fish oils (SOMETHING YOU INJEST)

Enrichment

adding original nutrients back that were lost through processing

Safety Alerts in relation to supplements

being sold does not mean a supplement is safe or effective FDA maintains a list of dietary supplements that are under regulatory review or that have been reported to cause adverse effects. If taking a supplement, check the FDA website periodically for updates FDA does not regulate or oversee vitamin and supplement content or claims to the same degree as it does prescription medications Report serious reaction or illness through Safety Reporting Portal website

Examples of Structure-Function Claims

builds strong bones defends your health promotes relaxation slows aging improves memory guards against colds boost the immune system lifts your spirits supports your health

(Supplement Claims) Health Claims

describe a relationship between a food substance (a food component, or dietary supplement ingredient) and reduced risk of a disease or health-related condition

(Supplement Claims) Structure/ Function Claims

describe the role of a nutrient or dietary ingredient intended to affect the normal structure or function of the human body, for example, "calcium builds strong bones"

Why eat food?

fresh food has nutrients necessary for good health, the American diet is heavy in nutrient-poor-processed foods, refined grains, and added sugars-all linked to inflammation and chronic disease, even if eat a healthy, well-balanced diet, one might still fall short of needed nutrients

First Step is to Improve One's Diet...

improve diet before use of supplements because nutrients are most potent when they come from food, food also had many nonessential but beneficial nutrients (hundreds of carotenoids, flavonoids, and antioxidants) not available in supplements, food is often less expensive than supplements

Common Deficiences in the US (why we need nutrition monitoring)

in minerals... Iron -large component of red blood cells; binds with hemoglobin and transports oxygen to cells Iodine - essential for normal thyroid function and production of thyroids hormones Calcium - mineralizes bones and teeth, especially during times of rapid growth and important for bone maintenance Magnesium - essential for bone and teeth structure; involved in more than 300 enzyme reactions in vitamins... Vitamin D - functions like a steroid hormone in your body Vitamin B12- blood formation, brain and nerve function Vitamin A - helps form and maintain healthy skin, teeth, bones, and cell membranes, provides eye pigments (for vision)

(Supplement Claims) Nutrient Content Claims

permits the use of label claims that characterize the level of a nutrient in a food if authorized by FDA and are made in accordance with FDA's authorizing regulations

(Choosing and Using Supplements) Check the Label...

product labels can tell you what the active ingredient or ingredients are , which nutrients are included, the serving size, and the amount of nutrients in each serving

What is the MyPlate Plan

shows food group target - what and how much to eat within calorie allowance (food plan is personalized based on age, sex, height, weight, and physical activity level

Dietary Guidelines for Americans

states "nutritional needs should be met primarily through food although, for some people supplements might be a useful way to get nutrients they might otherwise lack"

(Choosing and Using Supplements) Talk to your doctor..

supplements can be harmful if taken in certain combinations with certain prescription medications or before surgery or other medical procedures

Evidence about benefits of multivitamins

the evidence about the benefits of multivitamins is mixed. Multivitamins were associated with a small reduction in the risk of cancer and cataracts in men but did not reduce deaths from heart disease.