1. NEWtrition Webinar, Week 4 Elizabeth Prebish Registered Dietitian, Licensed Dietitian/Nutritionist

2. Objectives Supplementation Vitamin D, Multi-Vitamins, Protein Powders, Fish Oil, Probiotics, Magnesium Health Claims

3. Supplements Why use supplements? Supplemental to your diet Chelated Where to trust. Preservatives, additives. Additional additives block absorption.

4. Vitamin D Vitamin D 3 The Sunshine Vitamin: 5-10 minutes, 2-3x/week November - March supplement recommended How much? 1,000 - 2,000 i.u. per day.

5. Vitamin D Bone Health Essential is promoting calcium homeostasis. Enhances calcium and phosphorus absorption. Support hip and nonvertebral bone health. Enhances bone strength, lessening the risk of falling in women 65 or older. Cognitive Function Higher level of serum vitamin D is associated with positive mood and mental performance. Vitamin D receptors have been found in areas of the brain involved in both memory and cognition Cellular Health Helps maintain healthy blood vessel development Studies show best when working with Calcium for cellular development than with Calcium alone. May be important in maintaining breast, ovary, uterine, prostate, esophagus, stomach, colon, bladder, kidney, pancreas and lung cell health.

6. Vitamin D Immune Health Helps maintain healthy immune cell maturation, differentiation, and migration. Populations with limited sunlight exposure or vitamin D deficiency have been found to have weakened immune systems compared to those with greater exposure to direct sunlight. Cardiovascular Health Associated with a healthy inflammatory response, proper cytokine production and enhanced endogenous antioxidant defense. Associated with healthy blood vessel relaxation and blood flow. Nerve Health Journal of the American Medical Association study of 7 million US mility personnel indicates high circulating levels of vitamin D were associated with nerve and myelin health. May protect neural health by supporting immune function, nerve conduction potential, neuronal calcium regulation and antioxidant defense.

7. Vitamin D Few Dietary Sources fatty fish fortified milk Food SourceAmountVit D (i.u.) Salmon3 oz, cooked309 Mackerel3 oz, cooked296 Sardines2 oz, canned in oil286 Tuna Fish3 oz, canned in oil200 Milk1 cup, fortified98

8. Magnesium Magnesium Glycinate Has over 350 functions in the body Up to 80% of Americans are deficient Essential for heart and muscle metabolism. Mg deficiency triggers or causes 22 conditions.

9. Magnesium Anxiety and panic attacks Asthma Blood clots Bowel disease Cystitis Depression Detoxification Diabetes, Metabolic Syndrome Fatigue Heart Disease Hypertension Hypoglycemia Insomnia Kidney Disease Liver Disease Migraine Musculoskeletal conditions Nerve problems Obstetricsand Gynecology - PMS, dysmenorrhea, infertility, premature contractions, preeclampsia, lessens the risk of cerebral palsy and SIDS Osteoporosis Raynaud’s Syndrome Tooth decay

10. Protein Powder Conventional - contain hydrolyzed whey protein concentrate, maltodextrin, natural and artificial flavors, artificial sweeteners, corn syrup, and other preservatives. Important which brand you purchase and which protein source. Whey protein Brown Rice Protein Other plant-based powders

11. Fish Oil Omega 3 fatty acids - EPA & DHA The American diet is LOW High Omega 6 : Omega 3 Vital nutrients for healthy cardiovascular, brain, nerve, vision, joint, skin and immune systems. Flax oil? “Fishy” taste?

12. Omega 3’s EPA & DHA Cardiovascular Health Help modulate a healthy stable heartbeat Help maintain blood vessels to support circulation throughout the body. May support artery wall elasticity and may favorably influence C-reactive protein levels. Safe and effective method for normalizing triglyceride levels Brain and Nerve Function Supports cognitive function as a vital component of brain tissue and neurons Improves membrane fluidity = may help support nerve transmission processes May serve to protect and enhance the lifetime of neurons.

13. Healthy Vision DHA is found in high amounts in the retina and is important for normal vision Immune System Health Required for balanced eicosanoid formation, which supports balanced and healthy immune responses. Healthy Joints and Movement Support healthy joints and comfortable movement by supporting healthy physiological processes. Omega 3’s EPA & DHA

14. Probiotics Increases healthy immune bacteria Improves digestion Resolves GI upset, bad breath Should be refrigerated Acidophilus Potency of the probiotic is important

15. MultiVitamin Supplemental to diet Reassurance getting required nutrients look at specific nutrients Vit D, Mg Excess amounts can be harmful but ranges in MVIs don’t come close to these upper limits

16. Supplements Recommended/Trusted Brands Metagenics Pure Encapsulations Carlson’s Metabolic Maintenance GMP Certification

17. Health Claims “High”, “Rich in”, or “Excellent Source Of” 20% or more of the Daily Value (DV) “Good Source”, “Contains”, or “Provides” 10 - 19% of DV “More”, “Fortified”, “Enriched”, “Added”, “Extra”, “Plus” 10% or more of the DV

18. Health Claims “Low Fat” < 5g fat “Low Sat Fat” < 2g sat fat “Lean” <10g of total fat, 4.5 g or less of saturated fat, and < 95mg cholesterol “Extra Lean” < 5g of total fat, 2 g or less of saturated fat, and < 95mg cholesterol

19. Health Claims Adequate calcium and vitamin D as part of a healthful diet, along with physical activity, may reduce the risk of osteoporosis in later life. Diets low in saturated fat, cholesterol, and total fat may reduce the risk of heart disease. Low fat diets rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of some types of cancer. 25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Healthful diets with adequate folate may reduce a woman's risk of having a child with a brain or spinal cord birth defect. Development of heart disease depends on many factors. Eating a diet low in saturated fat and cholesterol and high in fruits, vegetables, and grain products that contain fiber may lower blood cholesterol levels and reduce your risk of heart disease. Diets low in sodium may reduce the risk of high blood pressure, a disease associated with many factors.

20. Summary Supplements MVI, Mg, Vitamin D, Fish Oil, Probiotic Health Claims

21. Questions?? nutrition@lifestart.net nutrition@lifestart.net