1. Vitamins and Minerals Found in supplements and foods

2. Vitamins and Minerals  Fat Soluble  Water Soluble  Minerals

3. Foods  Vitamins and minerals support bodily function  Necessary for health  Work together

4. Recommended Intakes  Fat Soluble Vitamins  A - 700 mcg  D – 15 mcg  E - 15 mg  K – 90 mcg These are DRI for a 30 yr. old, active, female.(USDA, 2015)

5. Recommended Intakes  Water Soluble Vitamins  B6 – 1.3 mg  B12 – 2.4 mcg  C – 75 mg  Minerals  Iron – 18 mg  Zinc – 8 mg  Magnesium – 310 mg  Potassium – 4.7 g  Calcium – 1000 mg Recommendations for an active 30 year old female (USDA, 2015)

6. Are Whole Foods Better?  Whole foods contain a variety of vitamins and minerals  Whole foods have fiber  Fruits and Vegetables also contain phytochemicals  Whole foods have been shown to prevent disease

7. Supplements  Exceed Daily Recommended Intake  May contain additives  Absorb differently  Lack rigorous testing

8. When is a supplement appropriate?  Deficiency  Pregnancy  Inadequate diet  Aging

9. Food Sources  Vitamins  A – carrots, pumpkin, sweet potato  C – Citrus fruits  D- mushrooms, fortified foods such as milk and cereals  E- vegetable oils, nuts, seeds, spinach  K- Green leafy vegetables  B12 – Animal products or fortified foods  B6- Chickpeas, bananas, tuna, salmon, chicken

10. Food Sources  Minerals  Iron- lean meats, seafood, beans  Zinc – meat, dairy, nuts, whole grains  Magnesium – Nuts, spinach, soymilk, beans  Potassium – bananas, squash, sweet potato  Calcium – Dairy products, tofu, greens

11. References  Freston, 2013. Vitamins VS Whole Foods. Retrieved from http://www.huffingtonpost.com/kathy-freston/vitamins- whole-foods_b_4469237.html http://www.huffingtonpost.com/kathy-freston/vitamins- whole-foods_b_4469237.html  Mayo Clinic, 2015. Whole Foods VS Supplements. Retrieved from http://www.mayoclinic.org/healthy-lifestyle/nutrition- and-healthy-eating/in-depth/supplements/art-20044894http://www.mayoclinic.org/healthy-lifestyle/nutrition- and-healthy-eating/in-depth/supplements/art-20044894  NIH (2015). Fact Sheets. Retrieved from http://ods.od.nih.gov/factsheets/list-all/ http://ods.od.nih.gov/factsheets/list-all/  USDA, 2011. Dietary Reference Intakes. Retrieved from http://www.nal.usda.gov/fnic/DRI/Essential_Guide/DRIEssen tialGuideNutReq.pdf http://www.nal.usda.gov/fnic/DRI/Essential_Guide/DRIEssen tialGuideNutReq.pdf  USDA, 2015,Interactive DRI calculator. Retrieved from http://fnic.nal.usda.gov/fnic/interactiveDRI/dri_results.php http://fnic.nal.usda.gov/fnic/interactiveDRI/dri_results.php  Zelman, 2015. Vitamins and Supplements. Retrieved from http://www.webmd.com/vitamins-and- supplements/nutrition-vitamins-11/help-vitamin-supplement http://www.webmd.com/vitamins-and- supplements/nutrition-vitamins-11/help-vitamin-supplement