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nutrition > Supplements > Flashcards

Supplements Flashcards

1
Q

Three groups of Supplements

A

1) Vitamin and mineral supplements
2) Specialized sport foods that address the specific nutritional needs of athletes
3) Nutritional ergogenic aids

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2
Q

Natural Health Products (NHP’s)

A

vitamins and minerals

herbal products

homeopathic medicines

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3
Q

Regulation of Dietary Supplements

A

2004 - NHP regulations came into effect in Canada

  • Regulates manufacturing, packaging, labeling, storage, importation, distribution and sale of NHPs

Certain requirements for product label (name, product license #, all medicinal & non-medicinal ingredients

  • Do NOT require a prescription, are NOT regulated as drugs!
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4
Q

Dietary Supplements Health and Education Act in the USA does the following

A

Nut. Supps that do NOT claim to diagnose, prevent or cure disease are NOT subject to regulation by the FDA

  • No requirement to prove claimed benefits
  • No req. to show safety for acute & chronic intake
  • No req. for quality assurance
  • No req. for stringent labelling restrictions
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5
Q

Canada’s regulations

A
  • Sports supplements such as sport drinks protein powders, energy bars, & meal replacement products are regulated by Health Canada’s Canadian Food Inspection Agency (CFIA)
  • Energy drinks, vitamin/mineral, herbal supps, vitahim-enhanced water, and amino acid supps fall under the NHP Regulations
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6
Q

Measures to take with supplements

A
  • Analyze your total diet
  • Check with your health care provider
    note: some supplements can interfere with some prescription and over the counter medications!
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7
Q

Benefits of supplements

A
  • Canadian food supply is not void of nutrients
  • Foods contain a diverse combination of compounds that are critical to our health
  • Vitamin & Min. supps don’t contain the same amount or variety –> Not food substitutes
  • Some supps (e.g. omega-3) show no or negative effects when the whole food (fish) shows positive effects
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8
Q

Types of Health Supplements

A
  • Healthy fats (flax, fish, hempseed)
  • Joint Formulas
  • Cleanse products
  • M/F enhancement
  • PMS/Menopause formulas
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9
Q

Claims of Health Supps

A
  • Healthy hair, skin, nails
  • weight loss
  • digiestion aid
  • prevent arthritis
  • Improve sexual performance
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10
Q

What’s the evidence of Supps?

A
  • NA diets are low in omega-3 fats in general
  • Joint formulae (glucosamine) have been linked with possible benefits for symptoms of osteoarthritis
  • Not much evidence to support hormonal balancing & enhancement products
  • Cleansing - a natural process
  • Hair, skin, & nail issues may stem from variety of illnesses/deficiencies
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11
Q

Antioxidant supplements?

Vitamin C?

A
  • High dose antioxidant supplements have not been shown to enhance health, prevent diseases, improve endurance or strength performance
  • evidence linking Vit.C with lower incident of URTI’s
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12
Q

Reccomendations

A
  • Natural omega 3 (fish&nuts)
  • Joint health also impactde by exercise&diet, can be complex medical condition
  • Be careful of supplements with claims for medical issues
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13
Q

Cleansing mechanisms

A
  • Fibre is your digestive system’s ‘exercise’
  • probiotics/prebiotics in food improve digestion
  • kidneys and the liver are constantly cleansing the blood
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14
Q

Types of supplemental food/drinks?

A
  • sports drinks
  • protein powders & bars
  • Meal replacements
  • weight gainers
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15
Q

Claims? (in order from last card)

A
  • performance enhancement in endurance, speed & power
  • increased muscle gain
  • fat loss
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16
Q

What is the evidence for above?

Tips for athletes?

A

1) - artificial foods are expensive foods
- sport drinks shown to improve performance & reduce fatigue
- whey - HBV (high biological value protein)

2) - improvements in muscle building/weight gain(post-exert, protein + CHO)
- athletes have to be careful of consuming more energy than they need
- right type of training program

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17
Q

1) Protein reccomendations

2) real food alternatives?

A
  • protein&AA powders aren’t any better than food based, whole proteins
  • many busy people/athletes find sport bars&drinks easy and convenient replacements for food

2) 1/2 juice, 1/2 water + pinch of salt

Read labels!

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18
Q

Protein supplements?

A
  • protein is plentiful in canadian diet
  • increasing protein intake above RDA will not make your hair shine, protect you from disease, or make your muscles - protein synthesis is a rate limited process
  • supplements are potentially harmful, expensive, and can add calories to the diet
  • consistent high protein intake can lead to dehydration
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19
Q

Sport/ Weight loss Supp. Types

A
  • caffeine (improved performance)
  • fat loss supps (rapid weight loss)
  • single amino acids (rapid w. gain)
  • pro hormones (reduced lactic acid build up)
  • creatine (improved hydration status)
  • sodium bicarbonate
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20
Q

Evidence?

A
  • many fat loss products contain caffeine/ephedrine
  • nothing will replace diet & exercise
  • muscle growth&weight gain depends on training and diet
  • caffeine can improve performance (for some, permitted in regulated amounts)
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21
Q

How can high intakes of ind. AAs harm health?

A
  • can disrupt normal protein production
  • overwhelm cells with surplus of some AA & relative deficit of others
  • some AAs are absorped using the same transport systems so supplementing one can cause a deficiency in others
  • currently little evidence to support use of AA supplements by ahtletes or for health & are not recommended
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22
Q

What causes muscle growth?

A
  • protein powders & AA supps DO NOT cause muscle growth
  • healthy diet and strength training DOES
  • current research - enhance muscle build up by eating 20g of complete protein w/ CHO immediately following exercise
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23
Q

safety of AA supps?

A
  • no safety research in existence so no tolerable upper limit can be set
  • long term consumption NOT recommended
  • cannot be certain of their safety/effectiveness
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24
Q

Why athletes use sport supplements?

A

fear - competitors might be taking sups and believe they might have performance edge

  • think it will improve health, enhance body composition, provide extra energy
  • testimonials from role models/successful athletes
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25
Q

Considerations for athletes?

A
  • in many countries (including NA, Europe), manufacturing of dietary supps is not appropriately regulated
  • can contain prohibited substances
  • undeclared substances can include one that’s prohibited under anti-doping regulations
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26
Q

what percentage of supps available to athletes contain ingredients not declared on label?

A

20%

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27
Q

what have positive doping tests been attributed to?

A

mislabelling & contamination of supplements

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28
Q

WHy has there been very few formal studies on use of nutritional supps by athletes?

A
  • manufacturers wont spend $ on research & laws do not require them to do so
  • supplements always changing
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29
Q

International sport org’s warn of legal supplements due to what?

A

contamination

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30
Q

subtances that have been detected/banned by the IOC/WADA?

A
  • ephedrine
  • strychnine
  • androstenedione
  • dhea
  • pro hormone precursors
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31
Q

Range of steroids found in IOC lab in Germany?

A
  • nandrolone, testosterone, & pre cursors found in various dietary supps tested
  • of 634 tested, 94 (~15%) contained enough anabolic agents to cause a positive result on a drug rest!
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32
Q

how many US supps contaminated?

A

240 tested, 20% (1 in 5) contained pro hormones

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33
Q

tips where to purchase supps (if benefits outweigh risks) from?

A
  • reputable companies, brands
  • companies that do not sell roads, pro hormones, and other pharmaceuticals
  • athletes must weigh risks - positive doping test has big consequences*
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34
Q

when can a supplement be harmful?

A
  • fluoride supps for children who already drink fluoridated water
  • taking supps to cure a disease
  • taking supps with medicines (e.g. Vit E and blood thinning drug Coumadin or aspirin - excessive bleeding)
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35
Q

When to DEFINITELY avoid supps?

A
  • those with liver or kidney disease (high risk for toxicity)
  • Beta-carotene if you are a smoker (increased risk for lung and other cancers)
  • taking single nutrient supps (unless qualified health care practioner prescribes one for diagnosed medical condition) –> high risk for toxicity
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36
Q

How do we protect ourselves from fraudulent or dangerous supplements?

A
  • Look for a drug (DIN), naturopathic (NPN) or homeopathic medicine (DIN-HM) ID #
  • buy recognized brands of supps
  • don’t assume ‘natural’ means safe
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37
Q

what is natural that can also kill you?

A

arsenic, lead, & mercury

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38
Q

what to look for in internet sales?

A
  • purpose of site, sales or info?
  • accuracy of info (scientific research, testimonials)
  • reputable references (peer-reviewed journals w/ complete references)
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39
Q

additional red flags in supps?

A
  • promotes quick weight loss/increase in muscle mass - esp. w/o changing diet or exercise
  • promotes solution to issue that is hard to cure (baldness, parkinsons, MS, etc.)
  • use of testimonials
  • before and after photos
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40
Q

What is the #1 source of micronutrients?

A

Food! This is where they are naturally found

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41
Q

What percentage of canadians have used vitamins & minerals, herbals and homeopathic medicines?

A

73%

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42
Q

Why dont many report diet supps to their physicians?

A

they have little trust & physicians have biases

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43
Q

why do so many ppl take diet supps?

A
  • believe they cannot consume adequate nutrients in their diet and take supp as ‘extra nutritional assurance’
  • believe they can use certain supps to treat diseases
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44
Q

What else are supps. called?

A
  • Natural health products (NHP)
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45
Q

what are NHP?

A

naturally occuring subtances that are used to restore/maintain good health

46
Q

what are NHPs made from?

A
  • mainly plants but can be made from animals, micro-organisms, marine sources
47
Q

1) what forms to NHPs come in?

2) what do they include?

A

1) tablets, capsules, tinctures, solutions, creams, ointments and drops
2) products of ten called ‘contemporary’ or ‘alternative’ medicines, such as herbal remedies and products such as vitamins, minerals, probiotics, amino acids, essential fatty acids, and even certain toothpastes, antiperspirants, shampoos and mouthwashes

48
Q

how are NHPS regulated?

A
  • in canada, the NHP’s Directorate is responsible for regulating the sale of diet supps
  • as of 2004, cdn regulations were changed to introduce and define NHPs. This was done to increase safety of products
49
Q

what is a NPN & DIN-HM?

A

NHPS have a natural product number or a homeopathic medicine number on the label, followed by an eight digit number

50
Q

types of evidence for NHP testing?

A
  • clinical trial data or references to published studies, journals, pharmacopoeias, and traditional resources
51
Q

Manufacturers, packagers, labelers, and importers of NHPs are required to have a site license for what?

A
  • ensure safety standards
52
Q

NHP labels include the following

A
  • product name and license number
  • quantity in bottle&complete list of medicinal and non-medicinal ingredients
  • purpose or health claim, route of admin. and dose
  • cautionary statements, warnings, contra-indications
  • storage conditions
53
Q

these have been used by different cultures around the world for centuries to promote health, treat discomfort and disease

A
  • ginger, echinacea, lavender, and other herbs
54
Q

what is a herb? (botanical)

A

plant or plant part used for its scent, flavour, and therapeutic properties
- hundreds of different herbs on the market

55
Q

how can herbs act?

A
  • the same way as drugs. they can cause medical problems if not used correctly or taken in large amounts
  • some can interact with prescrition medications that can cause problems
56
Q

it is critical to avoid using herbs at these specific times..

A

when pregnant or nursing

some can cause miscarraige/birth defects or can enter breast milk

57
Q

some herbal supps have been found to be contaminated with..

A

metals, unlabelled prescription drugs, microogranisms, and other substances

58
Q

animal products are high in these nutrients

A

riboflavin, vitamin B12, vitamin D, calcium, iron, and zinc.

59
Q

Newborns

A

single does of vitamin K at birth

60
Q

Infants

A

may need iron, vitamin D

61
Q

children NOT drinking fluoridated water

A

fluoride supplements

62
Q

children on strict vegetarian diets

A

vitamin b12, iron, zinc, vitamin d (if not exposed to sunlight)

63
Q

children with poor eating habits or overweight children on an energy-restricted diet

A

multivitamin or multimineral supplement that does not exceed RDA for nutrients it contains

64
Q

Pregnant teenagers

A

Iron and folic acid; other nutrients may be necessary

65
Q

pregnant or lactating women

A

multivitamin or multivitamin/multimineral supplement that contains iron, folic acid, zinc, copper, calcium, vitamin B6, vitamin c and D

66
Q

people on prolonged weight-reduction diets

A

multivitamin/multimineral supp

67
Q

people recovering from serious illness or surgery

A

multi/multim supp

68
Q

people with HIV/AIDS or other wasting diseases; ppl addicted to drugs or alcohol

A

multiv/multim or single nutrient supp’s

69
Q

people who do not assume adequate calcium

A

calcium supp’s

70
Q

ppl with inadequate exposure to sunlight

A

vit D

71
Q

people eating a vegan diet

A

vit b12, riboflavin, calcium, vit d, iron and zinc

72
Q

people who have portions of intestinal tract removed; people who have a malabsorptive disease

A

may include various fat solubles and water soluble vitamins and other nurtrients

73
Q

people with lactose intolerance

A

calcium supplements

74
Q

elderly people

A

multiv/m, vit b12

75
Q

B- vitamins

A

involved in energy metabolism
- evidence that requirements of active people for thiamin, riboflavin, and vitamin B6 may be slightly higher than the current RDA due to increased production of energy in active people and inadequate dietary intake in some individuals

76
Q

how are increased needs of vit B6 met in athletes?

A

consuming adequate energy and a lot of complex carbs, fruits, and vegetables

77
Q

athletes and physically active people are risk for poor B-vitamin status are those who?

A

consume mostly refined carbohydrate foods, such as soda pop and sugary snacks

78
Q

vegan athletes and active individuals may also be at risk for what?

A

inadequate intake of vitamin b12

- food sources enriched witht this nutrient include soy and cereal products

79
Q

function of calcium?

A
  • supports proper muscle contraction and ensures bone health
80
Q

calcium intake in women?

A

inadequate, including both sedentary and active women

- due to failiure to consume foods high in calcium, particularly dairy

81
Q

consequences of inadequate calcium?

A

stress fractures and severe loss of bone

82
Q

some female athletes suffer from a syndrome known as?

A

female athlete triad

83
Q

female athlete triat causes what

A

nutritional inadequancies cause irregularities in menstrual cyccle and hormonal disturbances that lead to significant loss of bone mass

84
Q

calcium supps may be needed to meet current reccomendations for?

A

female athletes who are physically small and have lower energy intakes

85
Q

what is Iron?

A
  • part of the thiamin molecule and is critical for the transport of oxygen in our blood to our cells and working muscles
  • also involved in energy production
86
Q

what individuals lose more iron in sweat, faces, and urine?

A

active people

87
Q

why do female athletes and non athletes lose more iron than males?

A

menstrual blood loss, and tend to let less iron in their diet

88
Q

who else may consume less iron?

A

vegetarian athletes and active people

89
Q

what is sports anermia?

A

a transient disease in iron strores that occurs at the start of an exercise program for some people, and it is seen in athletes who increase their training intensity

90
Q

dehydration is a serious threat during when?

A

exercise in extreme heat and high humidity

91
Q

What are ergogenic aids?

A

substances used to improve exercise and athletic performance

-nutrition sups can be classified as ergogenic aids, as can anabolic steroids and other pharmaceuticals

92
Q

people also report using ergogenic aids for what reasons?

A

improve physical appearance, prevent or treat injuries and diseases, and help them cope with stress.
- peer pressure

93
Q

anabolic?

A

substance that builds muscle and strength, particularly testosterone.
- male sex characteristics

94
Q

long-term and irreversible effects of steroid use

A

infertility, early closure of the plates of the long bones, resulting in permanent shortened stature, shrivelled testicles, enlarged breast tissue, feminization, enlarged clit, facial hair growth, certain forms of cancer, liver damage, unhealthful changes in blood lipids, hypertension

95
Q

Androstenedione and dehydroeipandrostone (DHEA)

A

precursors of testosterone

96
Q

alternative to andros?

A

ghb, gbl, BD

97
Q

Creatine

A

found in meat and fish and stored in our muscles

  • we use creatine phosphate (CP) to regenerate ATP
  • by taking creatine sups, to replenish ATP, which will prolong ability to train and perform in short term, explosive activities
98
Q

certain ergogenic aids are touted as increasing energy levels and improving athletic performance by optimizing our use of what?

A

fat, carbohydrates, and proteins

99
Q

Caffeine

A
  • stimulant that makes us more alert and energetic, decreasing feeling of fatigue during exercise
  • increases use of fat as a fuel during endurance exercise, which spares muscle glycogen and improves performance
100
Q

side effects of caffeine

A

increased blood pressure, heart rate, dizziness, insomnia, headache, gastrointestinal distress

101
Q

Ephedrine (ephedra, ma huang)

A
  • strong stimulant marketed as weight loss supplement and energy enhancer
102
Q

ephedra is known to do what in women?

A

reduce body weight and body fat in sedentary women, but its impact on weight loss and body fat levels in athletes is unknown

103
Q

side effects of ephedra

A

headaches, dizziness, nausea, reduced appetite, nervousness, anxiety, irregular or fast heart rate, high BP, strokes, seizures, and death
- banned by olympics…only approved use is in nasal decongestants

104
Q

Carnitine (L-carnitine and levocarnitite)

A

compound made from amino acids (lysine and methionine) that is found in the mitochondrial membrane of our cells
- helps shuttle fatty acids into the mitochondria so that they can be used for energy

105
Q

by increasing our cellular levels of carnitine, we should be able to:

A

improve our use of fat as a fuel source

106
Q

Chromium

A

trace mineral that enhances insulin’s action of increasing the transport of amino acids into the cell
- found in whole grain foods, cheese, nuts, mushrooms, and asparagus

107
Q

theorization of chromium?

A
  • many are chromium deficient and that supplementation will enhance the uptake of amino acids into muscle cells, which will increase muscle growth and strength
  • like carnitine, chromium is marketed as a fat burner…because effect on insulin stimulates the brain to decrease food intake
108
Q

1) available chromium sups?

2) Findings of research?

A

chromium picolinate & nicotinate

  • no support to muscle mass, strength, body fat, or exercise performance
109
Q

Ribose

A
  • five carbon sugar that is critical to the production of ATP
  • improve athletic performance by increasing work output and faster recovery time
  • improves exercise tolerance in patients with heart disease
110
Q

all in all, ergogenic acids products are…

A
  • not effective in enhancing athletic performance or optimizing muscle strength or body composition

nutrition (10 decks)

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