Supplements In Practice Flashcards
State 3 reasons for using supplements?
For deficiency states
For therapeutic uses
For preventative health
Vitamin A, D, K, E and CoQ10 are beat taken with what?
Food that contains at least 3g of fat
B vitamins and vitamin C should be taken with what?
Food
When should B vitamins not be taken?
Night time as can make insomnia worse or trigger it
Exception b6 - melatonin/sleep 100mg
EFAs should be taken with what, and what should be avoided?
Food but avoid other opposing fats - if taking omega 3 don’t supplement during a meal rich in omega 6
Amino acids should be taken with what?
Carbs OR on an empty stomach
Why are minerals better taken with food?
They require stomach acid for digestion
When should calcium and magnesium best taken?
In the evening for a restful sleep
In order to be absorbed miners must be?
Ionised
Which is absorbed better, calcium citrate or calcium carbonate?
Citrate
What is a chelator?
A substance that bonds tightly to mineral atoms and forces the mineral to go wherever the chelator goes
Chelator + mineral iron =
Chelate
What is the advantage of an amino acid chelate?
Bypasses competitive absorptive interactions with other minerals as it is masked so the body does not treat it as a mineral.
He body is very efficient at absorbing amino acids
When is calcium best absorbed?
At night and taken with a snack or with a glass of OJ
What is the most bio-available and soluble form of calcium?
Glycinate
What form of calcium do most supplements contain?
Citrate
What is calcium citrate malate?
A patented type of calcium used in supplements, exceptional absorption, can be consumed with or without food
What vitamin is calcium usually given with?
D3 to increase the absorption - results in higher serum levels of calcium
What 3 things increase absorption of calcium?
D3, protein and lactose
What 3 things slow down absorption?
Phytates, fibre, fatty acids
Which mineral competes for the same absorption pathway as calcium?
Magnesium - take 2 hours apart for maximum serum levels
Calcium supplementation may reduce absorption of what 2 minerals?
Zinc and iron
What is the most readily absorbed and used form of magnesium by the body?
Citrate
Magnesium supplementation can cause diarrhoea, which form does not?
Gluconate
Magnesium sulfate is what?
Epsom salts - both magnesium and sulphate can be absorbed through the skin
What 4 things does magnesium absorption require?
Selenium, parathyroid hormone, B6 and D
What 4 things inhibit the absorption of magnesium?
Phytates, fibre, alcohol and excess saturated fat
What 3 minerals shouldn’t be supplemented within 2 hours if taking magnesium?
Calcium, zinc and phosphorus
What drugs may magnesium interact with?
Antibiotics
Blood pressure medication
HRT, OCP
What is the most common form of potassium supplement which is readily absorbed?
Citrate
What type of iron is absorbed better - ferrous or ferric?
Ferrous
What is the form of chelated iron that is claimed by manufacturers to have the best absorption?
Ferrous bisglycinate
Which form of iron is well absorbed and good for those with a sensitive digestive system?
Ferrous citrate
What is the best form of zinc supplementation?
Zinc picolinate - but expensive, citrate is cheaper and still well absorbed
Name 3 things that reduce absorption of zinc?
Phytates, calcium, iron
What are buffered forms of vitamin c?
Vitamin c joined to alkaline minerals - cause less GIT upset. The body also absorbs the carrier molecule as well as the ascorbate.
Calcium ascorbate
Magnesium ascorbate
Etc
What supplement is converted in the body to vitamin A on an as needed basis?
Beta carotene (provitamin A)
What type of oils/fats may be better suited to clients with digestive issues?
Emulsified
