Vitamins Amber Dillow HW /06/2015

Vitamins A vitamin is one of a set of organic materials, present in minute volumes in natural foodstuffs, that are important to normal metabolism; lacking amounts in the diet may cause deficiency diseases. (Nordqvist, 2014) A vitamin is both: – An organic compound (contains carbon). – An essential nutrient the body cannot produce enough of on its own, so it has to get it (tiny amounts) from food. (Nordqvist, 2014) There are presently 13 known vitamins. (Nordqvist, 2014)

Calcium Important for bone strength and for continuing growth. (David Kiefer, 2014) Helps preserve heart rhythm and muscle function(David Kiefer, 2014) Helps control high levels of magnesium, phosphorus and potassium in the blood(David Kiefer, 2014) Adults years should intake 1,000mg/day and 51 years and up should intake 1,200mg/day women and 1,000mg/day men(David Kiefer, 2014)

Calcium continued… Calcium can be found in: milk, cheese, yogurt, tofu, broccoli, juices and etc. Risks of taking calcium: – Side effects- bloating, gas and constipation, high doses of calcium can cause kidney stones. – Interaction-it can interact with drugs for heart disease, diabetes, epilepsy and etc. – Overdose- high levels of calcium can cause nausea, dry mouth, abdominal pain, irregular heartbeat and etc. (David Kiefer, 2014)

Vitamin D Helps the body to absorb calcium and phosphorus. (Melinda Ratini, 2013) Calcium and vitamin d combined can increase bone density in postmenopausal women. (Melinda Ratini, 2013) Helps with disorders due to bone weakness. (Melinda Ratini, 2013) People may have low vitamin d levels which can lead to a deficiency. Most common are: ago 50 and older, little exposure to sun, vegans, only breast fed infants and etc. (Melinda Ratini, 2013)

Vitamin D continued… Recommended amounts of vitamin d are: – 600IU/day for 1-70 years of age – 800IU/day for 70 and over(Melinda Ratini, 2013) Vitamin d is best obtained by going outside for minutes without sunscreen. (Melinda Ratini, 2013) Foods with vitamin d are: butter, eggs and fish like salmon. (Melinda Ratini, 2013) Risks of taking vitamin d: – Side effects-has only a few side effects – Interactions-can interact with medicine, like: high blood pressure and heart medications. – Risk- loss of appetite, frequent urination, and weight loss. (Melinda Ratini, 2013)

Omega 3 Fatty Acids Key for development and growth. (David Kiefer, Omega-3 Fatty Acids, 2015) Lack or too much intake is believed to be a contributing factor to many diseases. (David Kiefer, Omega-3 Fatty Acids, 2015) Humans can’t make omega 3 fatty acids and is obtained by food or supplements. (David Kiefer, Omega-3 Fatty Acids, 2015) Helps lower blood pressure and triglyceride levels. Can help with rheumatoid arthritis. (David Kiefer, Omega-3 Fatty Acids, 2015) There is no standard dose but the American Heart Association(AHA) recommends 1g/day for people with heart disease. (David Kiefer, Omega-3 Fatty Acids, 2015)

Omega 3 Fatty Acids continued… Omega 3 fatty acids can be found it: coldwater fish, like mackerel and tuna, cod liver, flaxseed, tofu and etc. (David Kiefer, Omega-3 Fatty Acids, 2015) Risks of taking omega 3 fatty acids: – Side effects-may cause upset stomach, or diarrhea. – Interaction-can interact with medications for blood thinners, anti-platelet drugs, or anti-inflammatory painkillers. – Risk- people that are pregnant, have diabetes, high risk of bleeding and high LDL cholesterol should check with their PCP before taking, high doses could increase risk of hemorrhagic stroke. (David Kiefer, Omega-3 Fatty Acids, 2015)

Folic Acid (Folate) It’s a B vitamin. (David Kiefer, 2015) Important for cell growth and metabolism(David Kiefer, 2015) Pregnant women who are or plan to be in the future plan to take it to help reduce risk of birth defects for the baby’s brain and spine. May lower risk for preeclampsia. (David Kiefer, 2015) People 19years and up should take 1000mcg/day. (David Kiefer, 2015) People with deficiencies are more shared in people who have digestive difficulties, kidney or liver disease, or who misuse alcohol. (David Kiefer, 2015)

Folic Acid (Folate) Continued… Folic acid is best obtained from: leafy green vegetables, beans, peas, lemons, bananas and etc. (David Kiefer, 2015) Risks: – Side effects: rare but in high doses can cause nausea, bloating, gas and insomnia. – Interactions: High doses can block effects from seizure medicines. Some medications could lower the absorption like: diabetes drugs, sleeping pills, and some antibiotics. – Risks: can sometimes mas the symptoms of serious and dangerous deficiencies of vitamin b12. (David Kiefer, 2015)

References: David Kiefer, M. (2014, November 14). Calcium. Retrieved July 06, 2015, from WebMD: supplements/lifestyle-guide-11/supplement-guide-calciumhttp:// supplements/lifestyle-guide-11/supplement-guide-calcium David Kiefer, M. (2015, May 01). Omega-3 Fatty Acids. Retrieved July 06, 2015, from WebMD: supplements/lifestyle-guide-11/supplement-guide-omega-3-fatty- acids?page=2http:// supplements/lifestyle-guide-11/supplement-guide-omega-3-fatty- acids?page=2 David Kiefer, M. (2015, April 27). Folic Acid (Folate). Retrieved July 7, 2015, from WebMD: supplements/lifestyle-guide-11/supplement-guide-folic-acid?page=2http:// supplements/lifestyle-guide-11/supplement-guide-folic-acid?page=2 Melinda Ratini, D. M. (2013, March 17). Vitamin D. Retrieved July 06, 2015, from WebMD: supplements/lifestyle-guide-11/supplement-guide-vitamin-d?page=2http:// supplements/lifestyle-guide-11/supplement-guide-vitamin-d?page=2 Nordqvist, C. (2014, September 9). What are vitamins? What vitamins do I need? Retrieved July 7, 2015, from MNT: