 Define and discuss vitamins and mineral supplements.  Provide general recommendations.  Discuss popular functional foods and their claims.

 A vitamin and mineral supplement provides a variety of nutrients that are also found in food.  Supplements come in the form of pills, chewable tablets, powders, and liquids.

 Water-soluble vitamins: Pass in and out of the body easily. Most do not build up in the body’s cells. Include:  Vitamin C  B Vitamins: thiamine, riboflavin, niacin, pantothenic acid, B6, Biotin, folic acid, & B12  Fat-soluble vitamins: Stored in the body’s cells and do not pass out of the body as easily as water soluble.  Include: D,E,A,K  Minerals: Calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc.

 The best way to get the vitamins and minerals you need is by eating a wide variety of healthy foods.  A supplement can not make up for unhealthy eating habits.  Aim for: 5 cups of fruits and veggies per day 3 cups of low-fat dairy per day 5 oz of meat and beans per day Plenty of whole grains One serving of heart healthy fats per day

 People who eat a calorie-restricted diet, which does not provide enough vitamins and minerals.  Women who are pregnant or breastfeeding.  People who are sick, injured, recovering from surgery, or have long-term health problems.  Infants  People who can’t or don’t eat a variety of foods, such as people who have food allergies or vegetarians.

 1/3 of Americans ages 1 and older take a MVI supplement.  MVI users are more likely to have healthier diets or rate their health as very good.  More often taken by: Non-Hispanic Whites Older Adults Individuals with greater than a high-school education

Nutrients We May Not be Getting Enough of  The seven nutrients that many Americans consume too little of: Vitamin D: Estimated that 1 billion people in the world are not getting enough. Folic Acid: 1 in 5 women capable of getting pregnant don’t get enough. Vitamin B12: adults over 50 years old. Iron: 15% of women age 50 and younger are iron- deficient. Calcium: most MVI contain only mg. Adults need 1,000-1,200 mg per day. Potassium Fiber

 Choose one that provides a variety of vitamins and minerals rather than one that provides only a single one. Unless recommended by your doctor.  Pick one that provides the Recommended Dietary Allowance (RDA) for each vitamin and mineral. Supplements that provide a lot more than the RDA cause health problems.  Especially fat-soluble vitamins.

 Check the expiration date. Do not buy supplements that have expired or will expire before you can finish the bottle.  If the supplement has the United States Pharmacopeia (USP) seal, the supplement has been tested and contains the amounts listed on the label.

 Check the label for other ingredients. Be aware of food allergies or sensitivities.  Be sure to check the claims that the manufactures make. The U.S. Food and Drug Administration (FDA) does not regulate dietary supplements the same way it regulates medicine.  Supplements can be sold without much research.

 Women’s formulas: contain extra iron and calcium. Post-menopausal women do not need extra iron.  Men’s formulas: Lower in iron  Senior formulas: Less iron and vitamin K, and more vitamin B12 & D.  Prenatal formulas: extra folic acid & iron.  A standard MVI is usually all that a healthy adult needs.

 General (or store brand) often work just as well as name brand supplements.  Most man-made (synthetic) vitamins are as good as natural vitamins.  Chewable, liquid, and gummy multivitamins contain extra sugar and water that replace vit/min content.  “Energy” multivitamins mostly rely on caffeine for their boost, not B Vitamins!

 “Clinically proven” claims have no standard definition. No published research is required to use this claim.  If it sounds too good to be true… it probably is! No supplement has been proved to cure diseases such as cancer, diabetes, or heart disease.

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 Natural, whole foods are always best!  Ask Yourself: 1. Should I be eating this product to begin with? 2. How meaningful is the claim? 3. Do I need these additive?  If you are concerned about a particular nutrient, speak with your doctor. Do not self-prescribe! Do not rely on salesmen from the vitamin shop!