1. A Primer for the rest of us…

2. Have you ever wondered “What do all of these vitamins do for our bodies anyway?” What does the science say? How much do we need? Are there any dangers to taking vitamins or supplements? Do I really need this stuff? VITAMINS & MINERALS

3. These vitamins accumulate within the fat stores of the body and within the liver. Fat-soluble vitamins, when taken in large amounts, can become toxic. These vitamins are not stored in fat, are easily excreted via urine, and must be obtained on a regular basis through diet and supplements Fat Soluble Vitamins (Vitamins ADEK) Water Soluble Vitamins (C, and B vitamins, ect.) TWO TYPES OF VITAMINS…

4. Vitamin A is involved in: Immune function Vision Reproduction Cellular communication Vitamin A supports cell growth playing a critical role in the normal formation and maintenance of the: Heart Lungs Kidneys, And other organs Poultry Beef Fish Dairy Products (stick to full fat stuff!) Vitamin A Does…Foods rich in Vitamin A… FROM A-Z: VITAMIN A (VITAMIN A IS FAT SOLUBLE)

5. B Vitamins are needed to break down: Carbs, proteins, & fats B Vitamins are essential for: Hair Teeth Skin Eyes Mouth Liver Muscle tone of your stomach and intestinal tract Dark Leafy greens Asparagus Sweet potatoes Pork Seafood Eggs Liver B Vitamins Do…Vitamin B Rich Foods… THE B VITAMINS

6. Vit C is a Powerful Free Radical Fighter Vitamin C is used to make collagen (a protein required to help our wounds heal) Aids in iron absorption Supports the immune system Citrus fruits Kiwis Red bell peppers Broccoli Strawberries Cantaloupe Tomatoes Vitamin C Does…Vitamin C Rich Foods VITAMIN C

7. Calcium is required for: Muscle Function Nerve transmission The contraction and relaxation of blood vessels The secretion of hormones Healthy bones and teeth! Yogurt Cheese Sardines Milk Calcium Does…Calcium Rich Foods… CALCIUM

8. Vitamin D helps to regulate over 1,000 genes in the body!!! Is vital to maintaining appropriate levels of calcium in the body for strong, healthy bones Fights cancer Supports immune function Aids in wound healing Eggs Sardines Mackerel Sockeye Salmon Herring SUNSHINE!!! “Vitamin” D Does…Vitamin D Rich Foods… “VITAMIN” D (ACTUALLY IT’S A HORMONE)

9. Supports Immune Function Supports cell communication Helps fight free radicals Aids the formation of red blood cells Eggs Liver Nuts Seeds Vitamin E Does…Vitamin E Rich Foods… VITAMIN E

10. Vitamin K is essential to blood clotting Without proper levels of vitamin K your blood would not clot! Vitamin K also plays a role in bone health Spinach Kale Dark Green Lettuce Cottage Cheese Blackberries Blueberries Vitamin K Does…Vitamin K Rich Foods VITAMIN K (FAT SOLUBLE)

11. Magnesium is a cofactor in over 300 enzymes in the body! Magnesium is involved in: Protein synthesis Energy production Nerve Function Is required to make DNA and RNA Almonds Spinach Cashews Nuts Black Beans Avocado Magnesium Does…Magnesium Rich Foods… MAGNESIUM

12. Key compound in helping the body to fight bacteria and viruses Zinc is needed to: Make certain proteins Make DNA Help wounds heal Assists taste and smell functions Oysters Crab Lobster Red Meat Beans Nuts Zinc Does…Zinc Rich Foods… ZINC

13. Probiotics Are beneficial live bacteria that support immune system health in the small intestine Helps kill out bad bacteria Aids in digestion and breakdown of nutrients in the small intestine Yogurt (Stick to the full fat plain variety that you can add your own sweetner to if so desired Any type of fermented food, including aged cheeses Probiotics Do…Probiotic Rich Food… EPILOGUE…PROBIOTICS

14. Consumption of Omega 3’s have been shown to reduce the risk for: Heart Disease Depression ADHD Asthma Salmon Sardines Herring Mackerel Grass Fed Beef Omega 3’s Do…Omega 3 Rich Food EPILOGUE…OMEGA 3 FISH OIL

15. http://nccam.nih.gov/health/atoz.htm National Center for Complementary and Alternative Medicine an A-Z Health Topic page (includes vitamins and minerals) http://ods.od.nih.gov/Research/CARDS_Database.aspx CARDS=Computer Access to Research on Dietary Supplements http://www.nutrition.org/ American Society of Nutrition, a world renowned non-profit dedicated to advancing health through the latest nutrition research http://jn.nutrition.org/ The Journal of Nutrition is a well respected peer reviewed Journal that is a wealth of information on all things nutrition (including supplements) WANT TO KNOW MORE?

16. Age Activity Level Health State Stress Levels Multi-Vitamin 1-2 X a Day (with food) Calcium & Magnesium (In Citrate Form) 1-2X a day Vitamin D (between4,000-10,000 iu a day) Vitamin C 500-1000 mg 2-3X times a day Probiotic 1-2 X a day Omega 3 Fish Oil 1 Gram: 3-6X a day Different Folks Have Different Needs Basic Supplement Regimen (For an Adult) RECOMMENDATIONS

17. Excessive Intake of Vitamin A may or may not cause: Headaches Dizziness Nausea Joint Pain Excessive Intake of Vitamin D may or may not cause: Weakness Poor appetite Vomiting Constipation Vitamin AVitamin D PRECAUTIONS

18. Vitamin A and D can both interact with some medications, be sure to inform your Doctor about what supplements you are taking to avoid any potential contraindications I am required to list the precautions for these supplements Understand that it would take amounts of these supplements well beyond what any logical person would consume, (on a consistent basis no less) to get close to an “excessive level” Taking the supplements as directed on the label will keep you safe! PRECAUTIONS CONTINUED

19. Han-Yao, H., Caballero, B., Chang, S., Alberg, A. J., Semba, R. D., Schneyer, C. R., &... Bass, E. B. (2006). The Efficacy and Safety of Multivitamin and Mineral Supplement Use To Prevent Cancer and Chronic Disease in Adults: A Systematic Review for a National Institutes of Health State-of-the-Science Conference. Annals Of Internal Medicine, 145(5), 372-W118. Health Topics A–Z. (n.d.). Retrieved November 3, 2014, from http://nccam.nih.gov/health/atoz.htm http://nccam.nih.gov/health/atoz.htm Ruxton, C., Reed, S., Simpson, M., & Millington, K. (2007). The health benefits of omega-3 polyunsaturated fatty acids: a review of the evidence... Reprinted from Journal of Human Nutrition and Dietetics (2004) 17:449-459. Journal Of Human Nutrition & Dietetics, 20(3), 275- 285. Williams, N. T. (2010). Probiotics. American Journal Of Health-System Pharmacy: AJHP: Official Journal Of The American Society Of Health-System Pharmacists, 67(6), 449-458. doi:10.2146/ajhp090168 RESOURCES