1. Vitamins, Herbs, and Nutritional Supplements By: Ariel Hernandez Kaplan University HW499: Bachelor’s Capstone in Health and Wellness

2. Content Overview Fat and Water Soluble Vitamins and their sources. Herbal Supplements. Nutritional Supplementation and Common Misconceptions.

3. Vitamins There are 2 categories of vitamins (Fat-Soluble, and Water-Soluble) Fat – Soluble Vitamins include: A, D, E, and K. -Small amounts of vitamin A, D, E, and K are essential to maintaining good health. -Fat-soluble vitamins are not lost in the cooking process of foods. -The body stores these vitamins in the liver and adipose (fat) tissues when not used. -Too large of a dosage could lead to vitamin toxicity. -Only soluble when taken with fats. (L. Bellows, 2011) Water – Soluble Vitamins Include: B- complex, and C -Water soluble vitamins are used right away, and the only vitamin that is stored for years is Vitamin B12 in the liver. -Can be consumed with no foods, soluble in water.

4. Food Sources of Vitamins Food Sources for Fat Soluble Vitamins: A: Dark-colored fruit, dark leafy vegetables, egg yolk, liver, beef, fish. D: Fatty fish, fish liver oils, fortified cereals, milk, and dairy products. E: Avocados, dark green vegetables, seeds and nuts. K: Cabbage, cauliflower, cereals Water Soluble Vitamin food sources. Biotin : Chocolate, cereal, egg yolk, milk, nuts, organ meats, pork Folate: Asparagus and broccoli, beets, brewer’s yeast, peanut butter, lentils. Niacin B3: avocado, eggs, lean meats, legumes, nuts, potato. Thiamine B1: Dried milk, egg, lean meats, nuts and seeds. Pyroxidine B6: Avocado, banana, meat, nuts, poultry. B12: Meat, egg, fortified foods, milk, organ meats, poultry, shellfish.

5. Herbal Supplements There are many herbal supplements and much to learn about them. https://nccih.nih.gov/health/herbsataglance.htm The link above is a great source to take a glance at each herbal supplement and their usage. For Example: Rhodiola, known as the golden root, roseroot, and queen’s crown. This herb is grown in cold regions of Europe, Asia, and Alaska. Common usage for anxiety, fatigue, anemia, impotence, infections, headache, and depression related to stress.

6. Nutritional Supplement Nutritional Supplements also known as Dietary Supplements are used to help enhance athletic performance in a sport. A look at a few nutritional supplements: Protein, BCAA’s (Branched Chain Amino Acids), and creatine. All of these are known as the basis for the sports nutrition world. Many bodybuilders, power lifters, and other strength & endurance athletes utilize these supplements. Protein and BCAA’s go hand in hand because within protein shakes there are BCAA’s, but some higher level athletes need to consume more amino acids without the caloric intake of the protein, carbs, and fats within a protein shake. Creatine has been studied over many years and has been found to have great sports performance outcomes. Creatine is stored within the muscle tissue and liver. Creatine produces ATP which is essential for muscle contraction and having this mineral stored within the body it can be readily available. Many positive brain function affects have also been found through research.

7. Common Misconceptions Most Americans see dietary supplements as a “magic pill” or the basis of their diet. With this being said, it is not the basis of a diet. Dietary supplements are to “supplement” what is already an in place healthy and well balanced diet. “Drinking protein will make me bigger faster, so I take 3 shakes a day!” Although drinking protein shakes will enhance your recovery, and supply enough amino acids to allow for your body to repair the muscles, and grow bigger. This is not the only thing people should be worried about, nor should you consume 3 shakes a day for a normal individual. This practice may lead to liver failure. “These weight loss pills are amazing! I’m not hungry, and have more energy! I’m going to lose weight!” Yes, you will lose weight, but as caffeine decreases appetite and increases energy production, for prolonged usage you may cause you to be dependent on caffeine, and binge eat due to the little amount you had been eating before.

8. End Notes While Vitamins are essential to human life, we must make sure we take the proper amount to avoid toxicity. Herbal supplementation and Nutritional supplementation should also be researched, and consulted by a competent medical practitioner prior to consuming. Nutritional supplements should not be consumed if well balanced diet is not in place, unless directed by medical practitioner. Nutritional supplements play a big role in sports performance. Research and seek consultation prior to taking anything and although something may be healthy for you, never take an access amount.

9. References: Bellows, L. (2015, 03 25). colorado state university. Retrieved 09 20, 2015, from http:// www.ext.colostate.edu/pubs/foodnut/09315.html www.ext.colostate.edu/pubs/foodnut/09315.html https://nccih.nih.gov/health/herbsataglance.htm