Nutrients/Supplements 202 Flashcards
List seven (7) relatively common reasons as to why someone may not get all the nutrition their body needs to run optimally from their diet.
● Conventional, high intake of process/refined/junk foods (nutrient-poor foods).
● Insufficient dietary variety (can also include insufficient eating overall, fasting, poor appetite, disease
process or medical procedure that causes poor appetite or nausea e.g. chemotherapy).
● The nutrient drain, e.g. topsoil erosion, GMOs, industrial agriculture, less nutrition prevalent in plant foods than in the past, always eating foods highly cooked or transported long distances or long delay
between harvest/prep and consumption.
● Maldigestion. Examples of this are also acceptable e.g. vomiting, low stomach acid, insufficient bile
action (or no or diseased gallbladder or liver dysfunction), insufficient pancreatic or brush border
enzymes, or hypothyroid.
● Malabsorption. Or damage to the intestinal lining (e.g. parasite infection, yeast overgrowth, SIBO),
frequent/chronic diarrhea, disease that damages gut lining (e.g. celiac disease, IBD) or other causes of
fast transit time (poor eating hygiene, anxiety, lactose intolerance, fructose intolerance).
● Genetics cause a need for more nutrition e.g. SNPs or specific examples of these.
● Lifestyle/Disease causes need for more nutrition or specific examples of these e.g. high/daily
alcohol intake, high-stress states, Type 2 diabetes, smoking, heavy exercise or athlete, environmental
stress (e.g. urban living), any chronic illness.
● Medication causes need for more nutrition or specific examples of this e.g. statins, diuretics,
metformin.
● Body structure or post-surgery anatomy causes need for more nutrition or specific examples of
this e.g. gastric bypass or other surgery that creates rerouting of normal, gastrointestinal
digestion/absorption routes.
● Infection e.g. iron sequestration during infection (viral, bacterial).
_____________ is widely credited with being the most important, intracellular antioxidant the body manufactures internally. It also plays a critical role in _____________.
Glutathione
Phase 2 Liver Detoxification
A four-phase liver detoxification process is required when toxins are _____________. When Phase 1 and Phase 2 Liver detoxification are imbalanced, a build-up of reactive oxygen intermediates is likely to occur (e.g. free radicals). Name at least three things common in western culture that upregulate Phase 1 detoxification and may contribute to this imbalance.
Non water-soluble
● Caffeine. For people who are slow metabolizers of caffeine, this can occur with relatively low intake.
● Alcohol. Regular intake. Sensitivity will vary by person and depending on other demands on the liver e.g. high blood sugar, elevated triglycerides.
● Smoking.
● Charbroiled meat. Remember to educate your clients about the value of marinating meats prior to
cooking and then cooking at relatively low temperatures for short periods of time. “Grill marks” are
inflammatory.
● Some medications (e.g. omeprazole, acetaminophen). All drugs must be metabolized by the liver
as toxins. Sometimes they can block (i.e. use up and monopolize) a pathway, and sometimes they act as a substrate to increase the activity of a pathway.
Adequate methylation is required to make glutathione in the body. In particular, three B-vitamins are most critical in this biochemical process: (_____________, _____________, _____________). Glutathione synthesis is also particularly dependent on the mineral _____________ and the three amino acids _____________, _____________, and _____________.
B12, B6, B9
Selenium
Glycine, Cysteine (NAC), Glutamine
When sugar molecules are cooked until “browned”, _______________ form which are powerful agents of oxidative stress.
Advanced glycation end products (AGEs)
Contrary to popular myth, excessive exercise can contribute dramatically to inflammation because:
exercise generates oxidative stress. A build-up of oxidative stress can cause oxidative damage to tissue and then inflammation in response as the immune system reacts to the damage. It is important that individuals who exercise aggressively purposefully increase their intake of a variety of antioxidants. For individuals with impaired adrenal function or other high-stress lifestyle components, a reduction in exercise intensity may be one of the healthiest lifestyle choices they make.
Name at least three potential physiological benefits/uses of quercetin as a nutritional supplement that you have learned in your SAFM coursework
●Natural antihistamine. Or a specific example of this re: help reduce congestion symptoms from allergy, asthma, histamine intolerance, mold exposure.
●Improves circulation. Can reduce inflammation and improve blood flow in the blood vessels.
● Potent antioxidant. Or a specific example of this e.g. reduces the oxidation of LDL cholesterol.
● Helps to repair intestinal permeability or leaky gut.
● May reduce/normalize blood pressure in those who have hypertension.
Name four categories of factors/circumstances that may cause nutritional supplements to be poorly absorbed in the gut and thus less available to the body for benefits.
● Gastrointestinal disease that impairs nutrient absorption through the intestinal lining or any specific example of this e.g. celiac disease, IBS, parasitic infection, Crohn’s disease.
● Impaired digestion, or specific examples e.g. low stomach acid, insufficient digestive enzymes or insufficient bile, disease or loss of gallbladder, those who use PPI acid-suppressing medications (or related e.g. H2 blockers).
● Medication-mediated or supplement-mediated malabsorption e.g. metformin for Vitamin B12 or NSAIDs or cholestyramine or activated charcoal.
● Supplements formulated with binders, e.g. magnesium stearate, cellulose, titanium dioxide.
● Taking supplements with excessive amounts of binding substances from foods/beverages e.g.
coffee, tannins, oxalates, phytates, lectins.
● Functional malabsorption e.g. dysbiosis, excessive alcohol intake.
● Taking supplements in tablets vs. capsules, liquid, or loose powder form.
● Taking supplemental nutrients at once that compete for absorption e.g. calcium blocks iron
absorption, zinc and copper compete for absorption, several essential amino acids compete for absorption, bentonite clay or zeolite or charcoal. This category also includes not taking supplements with or without food as directed.
● Diarrhea or fast GI transit time.
____________ is a particularly important amino acid that directly supports the formation of bile in the liver, which is then stored in the gallbladder.*
This amino acid also acts in the brain as a calming neurotransmitter that accentuates the activity of GABA, the most prevalent calming neurotransmitter in the brain.
Taurine
Statin medications work by disabling the metabolic pathway in the liver that makes ___________ which downstream catalyzes the production of cholesterol.
CoEnzyme Q10
