NUTRITIONAL SUPPLEMENTSIMPERIAL CAMPUS WELLNESS CENTRE

CONTENTS

• What are nutritional supplements?

• Why should individuals supplement?

• 6 Common Supplements

• Conclusion and Questions

WHAT ARE NUTRITIONAL SUPPLEMENTS

• Nutritional supplements come in the form of a tablet, capsule, powder, soft

gel, gel cap or liquid form.

• These supplements may contain vitamins, minerals, amino acids or other

nutrients.

• We need these vitamins, minerals, amino acids and other nutrients for our

body to function efficiently.

• By ensuring we are taking in all nutrients we need, we can ensure our body

will work its best, and will help you feel well.

WHY SHOULD INDIVIDUALS SUPPLEMENT?

• Supplementing nutrients can be helpful for those who are unable to get the

nutrients the body requires by diet alone.

• Certain health conditions can require individuals to supplement

• Your doctor should be able to tell you what supplements you need based on

your signs and symptoms, or through blood tests, urine samples, etc.

• Only supplement if you need to. If you are able to get the nutrients you need

through your diet, this is the best way. If not, supplements are there for you!

COMMON SUPPLEMENTS WE WILL DISCUSS

• Omega 3

• Iron

• Calcium

• Probiotics

• Multi Vitamins

• Protein

• What is it?

• Signs and Symptoms of Deficiency

• Food Intake

• Supplement Intake

OMEGA 3

• Polyunsaturated Fatty Acids

• These are not made by the body and must be a part of diet

• Regulation of blood pressure, development of the brain, prevents blood

clotting

• Aids in treatment of various high cholesterol, depression, anxiety, eye

disorders, ulcers and IBD

• Benefits for hair growth/health

OMEGA 3 DEFICIENCY SIGNS AND SYMPTOMS

• Attention and concentration problems

• Irritability and mood swings, depression

• Low energy and poor sleep quality

• Joint discomfort

• Skin related issues (dry skin, dandruff, dry eyes, small bumps on back of arms

upper arms, etc.)

OMEGA 3 THROUGH FOOD INTAKE

• Omega 3 rich foods include flaxseed oil, fish oil, chia seeds, walnuts, fish roe,

fatty fish, seafood, soybeans and spinach.

• Vegans and Vegetarians can supplement Omega 3 with plant sources such as

soy, walnuts, canola oil, chia, flax and hemp seeds.

OMEGA 3 SUPPLEMENTATION

• While there isn’t a set number (and this number changes from person to

person, a good amount to aim for is 250-500mg minimum each day, but can

range up to 4,000 a day for certain health conditions.

• Fish oil is the best Omega 3 supplement

• Pill or Liquid form

• Micro-algae is the vegetarian supplement alternative

• The “happy” pill

IRON

• Iron is a mineral found in every cell of our bodies

• We need iron to create the oxygen carrying blood cells called hemoglobin

and myoglobin

• Improves cognitive function

• Helps circulate oxygen

• Increases metabolic function

• Increases muscle oxygenation, relieving restless leg syndrome and enhancing

performance.

IRON DEFICIENCY SIGNS AND SYMPTOMS

• Paleness

• Fatigue

• Headaches

• Heart Palpitations

• Shortness of Breath

• Swelling of Tongue

• Dryness of Skin

• Brittle Fingernails

• Restless Leg Syndrome

• Cold Hands and Feet

• Cravings

• Frequent Infections

• Feeling Anxious

• Anemia

IRON THROUGH FOOD INTAKE

• Liver (dark organ meats)

• Dark Chocolate

• Broccoli

• Lentils

• Beans

• Red Meat

IRON SUPPLEMENTATION

• For women aged 31-50, 18 mgs is recommended.

• For men of any age and women starting at 50, 8mg a day is enough.

• No more than 45 mg a day.

• 20 percent of women are affected in the U.S. by Anemia compared to 2

percent of men.

• This is due to hormones, blood loss through monthly cycles

• Take with Vitamin C

CALCIUM

• Calcium is a mineral that is in most cells in our body.

• Calcium is about 2% of our total body weight

• Most be supplemented through diet as it is not produced by the body

• Keeps muscles and joints free of inflammation

• Reduces risk of arthritis

• Reduces risk of colon cancer

• Provides strength and stability to skeleton

CALCIUM DEFICIENCY SIGNS AND SYMPTOMS

• Weak bones /Osteoporosis

• Digestion issues

• Muscle cramps

• Dental cavities

• Lethargy

CALCIUM THROUGH FOOD INTAKE

• Milk

• Cheese

• Yogurt

• Sardines

• Dark Leafy Greens (Spinach, Kale,

Turnips, Collard greens)

• Soybeans

• Fortified Soymilk

• Enriched breads, grains and waffles

CALCIUM SUPPLEMENTATION

• 800 mg per day at least

• Recommended to take a 300-400mg supplement twice a day

• Taking more than this amount at a time, your body will get rid of it.

PROBIOTICS

• Microorganisms that are introduced into the body for beneficial purposes

• They are similar to the bacteria already in the body

• Probiotics are good bacteria that promote healthy digestion and boost the

immune system

• Decreases rick of ulcers and other digestive conditions

• Decreased chance of yeast or candida infections.

PROBIOTIC DEFICIENCY SIGNS AND SYMPTOMS

• Digestive disturbances (indigestion)

• Weak immunity

• Yeast or candida infections

• Skin conditions (acne, eczema, hives, psoriasis) due to poor digestion.

PROBIOTICS THROUGH DIET

• Yogurt (must contain live organisms)

• Kombucha

• Sauerkraut

• Kimchi

• Miso Soup

• Soft cheeses

• Tempeh

PROBIOTIC SUPPLEMENTATION

• Dosage ranges depending on the individual from 1 billion to 10 billion live

organisms spread out per day. (these live organisms need to be refrigerated)

• Those taking antibiotics

• Those looking to improve digestive health

MULTIVITAMINS

• Multivitamins are a combination of vitamins taken to help assist with dietary

needs, and avoid the need to buy and take dozens of vitamins.

• Some multi-vitamins will differ. They can be a combination of the vitamins

mentioned in 2 slides.

• Effective absorption of nutrients and use of energy in the body

• Regulate muscle and nerve function

• Aid in fetal development (folic acid)

VITAMIN DEFICIENCY SIGNS AND SYMPTOMS

• This will differ based on what vitamin you are deficient in. Some multi vitamins

however can help with:

• Irritation

• Joint pain

• Vision issues

• Headaches

• Nausea

VITAMINS THROUGH DIET • B-1: ham, soymilk, watermelon, acorn squash

• B-2: milk, yogurt, cheese, whole and enriched

grains and cereals.

• B-3: meat, poultry, fish, fortified and whole

grains, mushrooms, potatoes

• B-5: chicken, whole grains, broccoli,

avocados, mushrooms

• B-6: meat, fish, poultry, legumes, tofu and

other soy products, bananas

• B-7: Whole grains, eggs, soybeans, fish

• B-9: Fortified grains and cereals, asparagus,

spinach, broccoli, legumes (black-eyed peas

and chickpeas), orange juice

• B-12: Meat, poultry, fish, milk, cheese,

fortified soymilk and cereals

• Vitamin C: Citrus fruit, potatoes, broccoli,

bell peppers, spinach, strawberries, tomatoes,

Brussels sprouts

• Vitamin A: beef, liver, eggs, shrimp, fish,

fortified milk, sweet potatoes, carrots,

pumpkins, spinach, mangoes

• Vitamin D: Fortified milk and cereals, fatty

fish

• Vitamin E: vegetables oils, leafy green

vegetables, whole grains, nuts

• Vitamin K: Cabbage, eggs, milk, spinach,

broccoli, kale

• Calcium: yogurt, cheese, milk, salmon, leafy

green vegetables

• Chloride: salt

• Magnesium: Spinach, broccoli, legumes,

seeds, whole-wheat bread

• Potassium: meat, milk, fruits, vegetables,

grains, legumes

• Sodium: salt, soy sauce, vegetables, pickles

• Chromium: meat, poultry, fish, nuts, cheese

• Copper: shellfish, nuts, seeds, whole-grain

products, beans, prunes

• Fluoride: fish, teas

• Iodine: Iodized salt, seafood

• Iron: red meat, poultry, eggs, fruits, green

vegetables, fortified bread

• Manganese: nuts, legumes, whole grains, tea

• Selenium: Organ meat, seafood, walnuts

• Zinc: meat, shellfish, legumes, whole grains

MULTIVITAMIN SUPPLEMENTATION

• Dependent on the multivitamin.

• Read the label, or speak with a physician to find out what vitamins you need

supplementation for.

• Dosage will depend on individual needs, and the vitamin

• Those looking to enhance health and daily function

PROTEIN

• Protein are large molecules comprised of amino acids that are necessary for

all living organisms and have a variety of vital daily functions.

• Messenger Proteins: transmit signals between cells, tissues and organs

• Structural proteins: provide structure and allow movement

• Enzyme proteins: reading genetic information found in DNA

• Antibody protein: protect the body from viruses

• Transport/storage protein: Carry atoms throughout body and storage

PROTEIN DEFICIENCY SIGNS AND SYMPTOMS

• Edema

• Skin, Hair and Nail Problems

• Loss of muscle mass

• Greater risk of bone fractures

• Stunted growth in children

• Increased severity of infections

• Greater appetite and calorie intake

PROTEIN THROUGH DIET

• Lean meats

• Meat alternatives

• Seafood

• Beans

• Soy

• Low fat dairy

• Eggs

• Nuts, Seeds

• Broccolli, Peas, Lentils

• Quinoa

• Peanut Butter

PROTEIN SUPPLEMENTATION

• Most people are able to get all the Protein intake they need through diet alone.

• The below proteins can help, however keep in mind that these supplements are typically high in calories.

• Up to 0.8 grams/kilogram of body weight for average low-mid activity individuals

• 1.2 grams/kilogram for highly active individuals depending on activity (weights vs cardio).

• Whey Protein

• Casein Protein

• Concentrate Proteins

• Protein Blends

CONCLUSION AND QUESTIONS

• All nutrients we need can be taken in through diet.

• If you have a condition or do not eat certain foods, supplementing can help

you receive the nutrients you need to be well, and feel well.

• Ask your doctor for more information about supplements and what would be

best for you.

Questions?

REFERENCES

Fish Oil. Retrieved April 15 from:

https://www.drugs.com/fish_oil.html

Omega 3 Deficiency Symptoms

https://omegavia.com/deficiency-symptoms/

11 Benefits of Iron. Retrieved April 15 from:

https://www.naturalfoodseries.com/11-benefits-iron/

13 Signs and Symptoms of Iron Deficiency

https://thedailynutrition.com/iron-deficiency/

Vitamin Comic Strip. Retrieved April 15 from:

https://www.myproana.com/index.php/topic/2062753-vitaminsupplements-memes-jokes/

What is calcium? Retrieved April 15 from

https://www.news-medical.net/health/What-is-Calcium.aspx

10 Signs you’re not getting enough calcium

https://www.mindbodygreen.com/0-22993/10-signs-youre-not-getting-enough-calcium-what-to-do-about-

it.html

Should I take probiotics?

https://thechalkboardmag.com/9-signs-you-need-probiotics

Benefits of Protein supplements. Retrieved April 15 from:

https://healthfully.com/101105-benefits-protein-supplements.html

12 Surprising Benefits of Protein. Retrieved April 23 from:

https://www.organicfacts.net/proteins.html

8 Signs and Symptoms of Protein Defiecency

https://www.healthline.com/nutrition/protein-deficiency-symptoms#section11

7 Ingredients Your MultiVitamins should have

https://www.healthline.com/health/food-nutrition/best-vitamins-to-take-daily#4

The Difference between Whey, Casein and Blended Proteins

https://www.gnc.com/sports-performance/whey-casein-protein-blends.html

The best foods for vitamins and minerals

https://www.health.harvard.edu/staying-healthy/the-best-foods-for-vitamins-and-minerals