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CNM Nutrition 1 S2 > Supplements In Practice > Flashcards

Supplements In Practice Flashcards

1
Q

State 3 reasons for using supplements?

A

For deficiency states

For therapeutic uses

For preventative health

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2
Q

Vitamin A, D, K, E and CoQ10 are beat taken with what?

A

Food that contains at least 3g of fat

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3
Q

B vitamins and vitamin C should be taken with what?

A

Food

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4
Q

When should B vitamins not be taken?

A

Night time as can make insomnia worse or trigger it

Exception b6 - melatonin/sleep 100mg

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5
Q

EFAs should be taken with what, and what should be avoided?

A

Food but avoid other opposing fats - if taking omega 3 don’t supplement during a meal rich in omega 6

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6
Q

Amino acids should be taken with what?

A

Carbs OR on an empty stomach

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7
Q

Why are minerals better taken with food?

A

They require stomach acid for digestion

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8
Q

When should calcium and magnesium best taken?

A

In the evening for a restful sleep

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9
Q

In order to be absorbed miners must be?

A

Ionised

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10
Q

Which is absorbed better, calcium citrate or calcium carbonate?

A

Citrate

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11
Q

What is a chelator?

A

A substance that bonds tightly to mineral atoms and forces the mineral to go wherever the chelator goes

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12
Q

Chelator + mineral iron =

A

Chelate

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13
Q

What is the advantage of an amino acid chelate?

A

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

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14
Q

When is calcium best absorbed?

A

At night and taken with a snack or with a glass of OJ

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15
Q

What is the most bio-available and soluble form of calcium?

A

Glycinate

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16
Q

What form of calcium do most supplements contain?

A

Citrate

17
Q

What is calcium citrate malate?

A

A patented type of calcium used in supplements, exceptional absorption, can be consumed with or without food

18
Q

What vitamin is calcium usually given with?

A

D3 to increase the absorption - results in higher serum levels of calcium

19
Q

What 3 things increase absorption of calcium?

A

D3, protein and lactose

20
Q

What 3 things slow down absorption?

A

Phytates, fibre, fatty acids

21
Q

Which mineral competes for the same absorption pathway as calcium?

A

Magnesium - take 2 hours apart for maximum serum levels

22
Q

Calcium supplementation may reduce absorption of what 2 minerals?

A

Zinc and iron

23
Q

What is the most readily absorbed and used form of magnesium by the body?

A

Citrate

24
Q

Magnesium supplementation can cause diarrhoea, which form does not?

A

Gluconate

25
Q

Magnesium sulfate is what?

A

Epsom salts - both magnesium and sulphate can be absorbed through the skin

26
Q

What 4 things does magnesium absorption require?

A

Selenium, parathyroid hormone, B6 and D

27
Q

What 4 things inhibit the absorption of magnesium?

A

Phytates, fibre, alcohol and excess saturated fat

28
Q

What 3 minerals shouldn’t be supplemented within 2 hours if taking magnesium?

A

Calcium, zinc and phosphorus

29
Q

What drugs may magnesium interact with?

A

Antibiotics

Blood pressure medication

HRT, OCP

30
Q

What is the most common form of potassium supplement which is readily absorbed?

A

Citrate

31
Q

What type of iron is absorbed better - ferrous or ferric?

A

Ferrous

32
Q

What is the form of chelated iron that is claimed by manufacturers to have the best absorption?

A

Ferrous bisglycinate

33
Q

Which form of iron is well absorbed and good for those with a sensitive digestive system?

A

Ferrous citrate

34
Q

What is the best form of zinc supplementation?

A

Zinc picolinate - but expensive, citrate is cheaper and still well absorbed

35
Q

Name 3 things that reduce absorption of zinc?

A

Phytates, calcium, iron

36
Q

What are buffered forms of vitamin c?

A

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

37
Q

What supplement is converted in the body to vitamin A on an as needed basis?

A

Beta carotene (provitamin A)

38
Q

What type of oils/fats may be better suited to clients with digestive issues?

A

Emulsified

CNM Nutrition 1 S2 (10 decks)

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