Module 11: Dietary Supplements Flashcards
what was included in dietary supplements prior to 1990
- vitamins
- minerals
what was added to the definition of dietary supplements after 1990
- herbs
- botanicals
describe the dietary supplement health and education act
- expanded the formal definition of dietary supplement
- modified FDA’s role in regulating dietary supplements
how does the FDA regulate dietary supplements
- tracks any adverse events that are reported after supplement is on the market (post-market surveillance)
- may prohibit sale
who is responsible for ensuring that a dietary supplement is safe before it goes to the markey
the manufacturer of the supplement
what organization monitors the accuracy of advertising and labeling of supplements
federal trade commission
what federal agency regulates supplement product quality
none
what percent of the US population have taken at least one dietary supplement in the previous month
50%
what are the most common types of dietary supplements
vitamins and minerals
in which populations is supplement use most prevalent
- women
- adults over 60
- caucasians
- those with higher education level
- athletes
- college students
what are potential downsides to taking a supplement
- quality may be poor because no federal agency monitors it
- efficacy and safety not guaranteed
- harmful interactions with some drugs (lessen or enhance effects)
- possibility of contamination
what organizations provide seals of approval for dietary supplement quality
- US pharmacopeia
- consumerlab.com
- NSF international
what are potential benefits of omega-3 fatty acids and fish oil supplements
- cellular repair
- brain function
- encourage use of fat as a fuel source (beta oxidation)
- inhibit inflammatory process
why do many people take omega 3 supplements
- can be difficult to get recommended amount in diet
- require 2 servings of cold-water fish a day which can be hard to get
what are potential benefits of glucosamine chondroitin supplements
- improves joint health
- is a precursor to the formation of cartilage
what is a structural element of cartilage that can be taken as a supplement
chondroitin in glucosamine chondroitin supplements
where is glucosamine chondroitin denatured
- stomach
- denatured amino acids
what are the 3 types of branched chain amino acids (BCAAs)
- valine
- leucine
- isoleucine
why are branched chain amino acids beneficial
they are a significant component of skeletal muscle
describe the effects of whey protein
is fast digesting causing a spike in amino acids in the blood
what percent of protein in milk is whey protein and what is the other percent made of
- 20% whey protein
- 80% casein protein
describe casein protein
- 80% of protein in milk
- slower digestion
- can be popular before bed supplement due to slow and steady effects
why might someone take arginine and glutamine supplements
after severe physical trauma such as burns or broken limbs
describe the effects of arginine
precursor to NO which is a vasodilator
what is the half life of NO
about 2 seconds
what are two supplements used for performance
- creatine
- caffeine
what are the benefits of cranberry as a supplement
- precents/addresses UTIs
- becomes more acidic than it already is and kills bacteria
what are the benefits of garlic as a supplement
- reduces inflammation
- vasodilator
when does nutrient timing matter
when trying to build muscle
describe the idea of the anabolic window
- occurs for 1 hour after workouts
- muscles are primed for up-taking nutrients to build muscle
- skeletal muscle becomes insulin resistant after an hour of working out
what hormones are released during exercise than break down tissue
- cortisol
- glucagon
- epinephrine
- glucocorticoid
what hormone can stop the activity of cortisol
insulin
