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NFS302 > Lecture 6: Nutritional Supplements > Flashcards

Lecture 6: Nutritional Supplements Flashcards

1
Q

Functions of iron

A

1) Transport oxygen in blood via heme groups (e.g. hemoglobin + myoglobin)
2) Energy metabolism
3) Immune system

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2
Q

Iron requirements in males

A
  • 14-18 years old: RDA = 11 mg/day

- Adult: RDA = 8 mg/day

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3
Q

Iron requirements in females

A
  • 14-18 years old: RDA = 15 mg/day

- Adult: RDA = 18 mg/day

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4
Q

Why might females need more iron?

A

Menstrual loss

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5
Q

Best source of iron?

A

Organ meats + clams

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6
Q

Best source for iron bioavaliability?

A

Meats + fish (heme iron)

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7
Q

Why are non-heme forms of iron absorbed badly?

A

Plant-based products have other compounds that bind up iron

  • Oxalates (fruits, veggies)
  • Phytates (whole grains)
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8
Q

Enhance iron absorption

A

1) Eat with vit C
2) Eat with meat
3) Use iron cooking utensils

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9
Q

Reasons for iron deficiency (6)

A

1) Poor diet
2) Menstrual loss
3) Exercise induced hemolysis -> hematuria
4) Gastrointestinal losses
5) Inflammation
6) Small amounts in sweat

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10
Q

Types of iron deficiencies

A

1) Anemia
2) Iron deficiency w/o anemia
3) Sports anemia

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11
Q

__% of people on earth has anemia

A

25-30%

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12
Q

Anemia diagnosis: cut-off levels for hemoglobin

A

Men:

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13
Q

Difference between anemia & iron deficiency w/o anemia

A

Anemia = hemoglobin levels low

iron deficiency = serum ferritin levels low

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14
Q

Serum ferritin is an indicator of…

A

Fe storage in the body

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15
Q

Is iron deficiency w/o anemia detrimental to athletes? Which type?

A

Yes, endurance (high reliance on oxygen)

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16
Q

Define: sports anemia

A

Hemoglobin concentration is low because of high blood volume

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17
Q

Who should take Fe supplements?

A

Diagnosed anemic (blood work test)

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18
Q

Fe supplements come in the form of…

A

ferrous salts (gluconate, sulfate, fumarate)

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19
Q

Who is at risk for iron deficiency?

A

1) Female (athletes)
2) Vegetarians
3) History of anemia/iron deficiency

20
Q

Hemochromatosis

A

Genetic condition; iron is accumulated in the liver instead of absorbed

21
Q

AI for Ca intake

A
  • 50 y.o. = 1200 mg/day

- At risk athletes = 1500 mg/day + 800 IU vit D

22
Q

What affects Ca absorption?

A
  • Vit D helps (milk)
  • Oxalates hinder (vegetables)
  • Caffeine, sodium, alcohol hinders
23
Q

Ca supplementation may increase risk of…

A

heart attack

24
Q

Why might Ca supplementation be risky?

A

Narrow range for optimal intake

  • Adult = 1000 - 2500 mg/day
  • > 50 y.o. = 1200 - 2000 mg/day
25
Q

Benefits of milk (4)

A

1) Vit D
2) Calcium
3) Riboflavin (vit B)
4) 9 g best quality protein

26
Q

How can vit D do so much?

A

modulate the expression of >1000 genes

27
Q

Best effect of vit D + study finding

A
  • Bone health

- High dose (>800 IU/day) prevents hip + non-vertebral fracture in people >65 y.o.

28
Q

DRI for vit D

A
  • 600 IU
  • [Canadian osteoporosis] Low risk adults = 400-1000 IU
  • [^] >50 y.o. or med risk = 800-1000 IU
29
Q

Which organization will have the highest dietary vit D intake recommendation? Why?

A

Canadian Cancer Society

- vit D from diet > sun (skin cancer)

30
Q

Ways to get vit D

A
  • Fortified milk products
  • Fatty fish
  • Sunlight (way better source than any food)
31
Q

Naked 10-20 min in summer sun = how much vit D produced?

A

As much as 10 000 IU

32
Q

Sunlight is insufficient for vit D production where in the world?

A

Above or below 35 degrees latitude

33
Q

biomarker for vit D

A

25-OH vit D

34
Q

level for 25-OH vit D that indicates deficiency risk

A

RDI: <30 nmol/L

35
Q

optimal level of 25-OH vit D

A
  • RDI = 50 nmol/L
  • Canadian Osteoporosis = 75 nmol/L
  • GrassRoots Health = 100-150 nmol/L
36
Q

What is the link between vit D and athletic performance?

A

Correlation, but vit D is about as good as general health.

37
Q

Define: free radical

A

Capable of existence w/ unpaired electron

38
Q

1993 study found that vit C supplementation…

A

reduced incidence of post-race symptoms of URI infection in ultramarathon runners

39
Q

URI =

A

upper respiratory infection

40
Q

1996 study found that vit E supplementation…

A

reduced risk of cardiovascular death + non-fatal heart attack

41
Q

Vit C supplementation might be bad because (study findings)…

A
  • Study found no change in damage/immune function with supplementation
  • Decrease muscle mitochondria biogenesis
  • Decrease endurance capacity (prevent cellular adaptation to exercise)
42
Q

Vit E supplementation might be bad because (study findings)…

A
  • No improvement in performance

- Increased lipid peroxidation + inflammation during exercise

43
Q

Why might anti-oxidants be harmful?

A

Megadose of antioxidants => antioxidants become pro-oxidants

44
Q

What is lipid peroxidation

A

Free radical reaction involving lipids. Electrons stolen from lipids in cell membrane -> harmful

45
Q

When might antioxidant supplementation be ergogenic?

A

When you are deficient (e.g. vit C deficiency is scurvy)

NFS302 (11 decks)

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