Nutritional Supplements By Sandra Stanley HW499 Bachelor’s Capstone in Health and Wellness Kaplan University

2 Introduction I will explain the following: What are Nutritional Supplements? What are Vitamins? A, B, C What are Minerals? What are Antioxidants? Benefits & Risks

3 What are Nutritional Supplements? Vitamins, Minerals, Antioxidants Used for supplementing a diet that doesn’t get enough nutrients from food They come in pill, caplet, tablet, or liquid form (Webmd.com, 2015)

4 What are Vitamins? Vitamins are nutritional supplements that come in types from A-Z. Some of the most popular vitamins are: Vitamin A, B, C, D, E

5 Vitamin A Good for eyesight and immune system Can be found in: Cod-liver oil, sweet potatoes, carrots, leafy vegetables, and breakfast cereals (Webmd.com 2014)

6 Vitamin B Vitamin B1, B2, B3, B6, B12, B-Complex Vitamin B1-(Thiamine) Helps the body process carbohydrates and some proteins Can be found in: whole grain products-bread, pasta, cereal (webmd.com 2014), (Wong, 2014)

7 Vitamin B-cont. Vitamin B2- (Riboflavin) Turns food into energy, helps make red blood cells Can be found in: Milk, breads, fortified cereals, almonds, asparagus, dark meat chicken, and cooked beef (webmd.com 2014)

8 Vitamin B-cont. Vitamin B3-(Niacin) Helps with digestion and changing food into energy; helps make cholesterol Can be found in: Poultry,fish, meat, whole grains, and fortified cereals (Webmd.com 2014)

9 Vitamin B-cont. Vitamin B5-(pantothenic acid), Helps with normal growth and development Can be found in: meat, vegetables, cereal grains, legumes, eggs, and milk. (Webmd.com, 2014) (Wong, 2014)

10 Vitamin B-cont. Vitamin B6-Helps support nervous system, breaks down protein and stored sugar Can be found in: Fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach (Webmd.com 2014)

11 Vitamin B-cont. Vitamin B7- (biotin) Helps in production of hormones, good for hair, skin, nails Can be found in: meat, seafood, dairy, eggs, vegetables, fruits, legumes, nuts, seeds, beverages (Med-health.net, 2015)

12 Vitamin B-cont. Vitamin B9-(folate) Helps cells make and maintain DNA (Wong, 2014) Can be found in: Spinach, green vegetables, beans, asparagus, bananas, melons, lemons, legumes, yeast, and mushrooms.

13 Vitamin B-cont. Vitamin B12-Helps with cell division and makes red blood cells Can be found in: Beef, clams, mussels, crabs, salmon, poultry, soybeans, and fortified foods (Webmd.com 2014)

14 Vitamin B-cont. Vitamin B Complex Includes all eight B vitamins May help treat or prevent certain health problems Helps increase energy, enhance mood, improve memory, and stimulate the immune system. (Wong, 2014)

15 Vitamin C Vitamin C-(Ascorbic Acid) Helps Promotes a healthy immune system and helps make collagen. It's also needed to make certain chemical messengers in the brain Can be found in: Citrus fruits, berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach (Webmd.com, 2014)

16 What are Minerals? “The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). These two groups of minerals are equally important, but trace minerals are needed in smaller amounts than major minerals. The amounts needed in the body are not an indication of their importance.”(emedicinehealth.com, 2015)

17 Minerals-cont. Some major minerals include: Sodium, Potassium, Calcium, and Chloride Chart listing all minerals, uses, and foods found in: d_sources-health/article_em.htm

18 What are Antioxidants? Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage. Some examples of antioxidants are: Beta-carotene, Lutein, Lycopene, Selenium, and also Vitamin A, C, and E. Can be found in: Vegetables and fruits (Medline Plus, 2015)

19 Benefits and Risks There are many health benefits from taking vitamins, minerals, and antioxidants as listed. There are also many health risks. They have side effects just like other medicines. They could cause a reaction with another medicine you are taking, or if you take the wrong dosage you could have side effects. They are not regulated by the FDA, so you don’t always know if they are safe. You need to speak to your dr. before taking any vitamin, mineral, or antioxidant supplement. (fda.gov, 2014)

20 Handouts Here are links to charts and resources for vitamins, minerals and antioxidants for further information: Vitamins: Minerals: health/article_em.htm health/article_em.htm Antioxidants:

21 References Webmd.com (2015). Vitamins and Supplements Lifestyle Guide: FAQs about dietary supplements. Retrieved from 11/supplement-faq Wong, C. (2014) B Complex Vitamins: health benefits, common uses and more. Retrieved from Complex.htm

22 References-cont. Med-health.net, (2015) Biotin rich foods. Retrieved from Emedicinehealth.com, (2015) Minerals: their functions and sources. Retrieved from health/article_em.htm Medline Plus (2015) Antioxidants. Retrieved from

23 References-cont. Fda.gov, (2014) Dietary supplements: what you need to know. Retrieved from Microsoft Office Clipart (2003)