Lesson 7 Part 4: Water, Air and Supplements

Question 1

Vitamins

Answer 1

Organic nutrients needed by the body to survive and function properly. Vitamins can be fat-soluble or water-soluble. They
can be food-based, natural, or synthetic and the recommended dosage and upper limits are set for each of them by the
government. An age-appropriate daily multivitamin is typically one type of vitamin supplement recommended for most
people.

Question 2

Minerals

Answer 2

Minerals are inorganic substances (do not contain carbon) and like vitamins, are nutrients needed by the body. Mineral supplements are usually found in “chelated” forms to enhance absorption.

Question 3

Herbs

Answer 3

Plant-derived substances that are used for both medicinal and nutritional purposes. They are often a part of alternative or
Chinese medicine and come in many different forms including powders, pills, tinctures (alcohol based liquids), teas, and
ointments. Herbs are to be used with caution and only by professionals as they may interact with prescription drugs and
certain health conditions.

Question 4

Meal Replacements

Answer 4

Designed to provide a complete spectrum of nutrition and replace meals. They typically contain protein and are sometimes
combined with other nutrients, such as vitamins, minerals, probiotics, enzymes, fats, carbohydrates and nutrient-dense
superfoods.

Question 5

Sports Supplements

Answer 5

Designed specifically for athletes and/or people that are actively exercising. There are many different types, including highprotein products, energy enhancement products, amino acid supplements, electrolyte replacements, and products that
support metabolism, fat burning, recovery, and overall performance.

Question 6

Natural Supplements

Answer 6

Nutrients obtained from food sources instead of synthetic chemicals. They are typically made up of the exact blend of
nutrients found in nature. They often include enzymes and minerals. Some alternative medicine practitioners believe that
the body is better able to use natural supplements than synthetic supplements. Keep in mind that there is no legal
certification for “natural,” so many products claim to be what they are no

Question 7

Synthetic Supplements

Answer 7

Chemically manufactured in a lab, and potency is extremely variable. They typically perform similar functions as natural
vitamins, but many people don’t tolerate them well. Some can trigger allergic reactions and stomach upset. Synthetic
supplements often contain unwanted ingredients such as fillers, binders, preservatives, sweeteners, colors, and flavors.

Question 8

Organic Supplements

Answer 8

For a supplement to qualify as organic it must meet certain criteria as determined by the USDA Standards in the National
Organic Program. A percentage of organic ingredients determine its designation:
1. 95%+ = Labeled as “Certified Organic” and gets the USDA Organic Seal
2. 70%+ = Labeled as “Made with Organic Ingredients”
This organic seal of approval precludes the use of GMOs, pesticides, herbicides, chemical compounds, irradiated herbs,
synthetic fertilizers, and sewage sludge. There is also a strict cross-contamination poli

Question 9

Chelated Supplements

Answer 9

A nutrient bound to another molecule (often protein) to improve absorption. For example, iron, zinc, calcium, and
chromium are absorbed better when they are chelated.

Question 10

Time-Released Supplements

Answer 10

Usually in the form of micro-pellets within a pill or capsule. They are designed to help sustain a desired level of a watersoluble vitamin over an extended period of time, which prevents excess vitamin being eliminated in the urine. They are
digested and absorbed slowly over an 8-10 hour time period.

Question 11

Vegan Supplements

Answer 11

Products that do not contain animal-derived substances. The capsule must be cellulose or plant-based rather than gelatin
(made from animal hooves). The ingredients must all be plant-derived. In contrast, vegetarian supplements may include
dairy products, honey, and/or gelatin.

Question 12

Recommended Dietary Allowances (RDAs)

Answer 12

Guideline determined by the government for dosage of a particular nutrient. Keep in mind RDAs are general
recommendations and individual clients have unique needs.

Question 13

Upper Limit or Tolerable Upper Limit

Answer 13

A term used to describe the most that should be taken of a particular nutrient to avoid toxicity.