Weight Debate

Dietary supplements are products made by many manufacturers that:

• Are taken by mouth in the form of tablets, capsules, gelcaps, softgels, powders, or liquids.
• Are intended to supplement a person’s diet.
• Contains vitamins, minerals, amino acids, herbs or other botanicals, enzymes, and/or other ingredients.
• Are labeled as being a dietary supplement.

A person takes dietary supplements in an effort to stay healthy and to be well. read more »

Eating a variety of food everyday will give you all the vitamins and minerals you need for good health and peak performance.

Exceptions include:

• Active people who follow strict vegetarian diets.
• People who avoid an entire group of foods.
• People who eat less than 1800 calories a day.

If you fall into any of these categories, you may want to take a multivitamin and mineral supplement (pill), which may provide the vitamins and minerals you are missing in your diet.

Taking large doses of vitamins and minerals will not help your performance and may be bad for your health. Vitamins and minerals do not supply the body with energy and, therefore are not a substitute for carbohydrates.

Vitamin C, also called ascorbic acid, helps fight infections, heal cuts and wounds, keeps teeth and gums healthy, and is necessary for normal growth and development and repair of all body tissues.

Vitamin C is an antioxidant that helps prevent cell damage caused by free radicals (highly reactive chemicals).

Vitamin C is a water soluble vitamin, which means it dissolves in water. Because leftover amounts of vitamin C leave your body through the urine, you need a continuous supply of vitamin C in your diet every day.

Vitamin C is being studied in the prevention and treatment of some types of cancer.

Vitamin C is naturally present in some foods, added to others, and available as a dietary supplement.

Recommended Dietary Allowances (RDAs) for Vitamin C Per Day mg = milligrams
Birth to 6 months – 40 mg
7 to 12 months – 50 mg
1 to 3 years – 15 mg
4 to 8 years – 25 mg
9 to 13 years – 45 mg

14 to 18 years – Male – 75 mg
14 to 18 years – Female – 65 mg
14 to 18 years – Pregnancy – 80 mg
14 to 18 years – Lactation – 115 mg

19+ years – Male – 90 mg
19+ years – Female – 75 mg
19+ years – Pregnancy – 85 mg
19+ years – Lactation – 120 mg

Smokers require 35 mg/day “more” vitamin C than nonsmokers.

Some Good Food Sources of Vitamin C:
Red pepper, raw, 1/2 cup – 95 mg
Orange juice, 3/4 cup – 93 mg
Kiwi fruit, 1 medium – 71 mg
Orange, 1 medium – 70 mg
Grapefruit juice, 3/4 cup – 70 mg
Green pepper, raw, 1/2 cup – 60 mg
Broccoli, cooked, 1/2 cup – 51 mg
Strawberries, fresh, 1/2 cup – 49 mg
Brussels sprouts, cooked, 1/2 cup – 48 mg
Grapefruit, 1/2 medium – 39 mg
Tomato juice, 3/4 cup – 33 mg
Cantaloupe, 1/2 cup – 29 mg
Cabbage, cooked, ½ cup – 28 mg
Cauliflower, raw, 1/2 cup – 23 mg
Potato, baked, 1 medium – 20 mg
Tomato, raw, 1 medium – 16 mg
Fortified breakfast cereals

Vitamin C Deficiency
Deficiency of little or no vitamin C intake – below 10 mg/day – leads to scurvy. Vitamin C deficiency is uncommon in developed countries but can still occur in people with limited food variety.

Side Effects From Too Much Vitamin C
Some side effects sometimes associated with taking too much vitamin C

• Diarrhea
• Nausea
• Abdominal cramps
• Gastrointestinal disturbances
• Upset stomach
• Kidney stones
• Increased iron absorption

Vitamin C and Medications
Vitamin C supplements have the potential to interact with several types of medications. People taking medications on a regular basis should discuss their vitamin C intakes with their doctor. A few examples are:

• Chemotherapy and radiation
• 3-hydroxy-3-methylglutaryl coenzyme A reductase inhibitors (statins)

There are several forms of vitamin K:
Vitamin K 1 is derived from plants.
Vitamin K 2 (menaquinone) from bacteria.
Vitamin K 3 (menadione) from synthetic naphthoquinone provitamins.

Vitamin K helps your blood to clot and helps keep your bones strong.

If you eat a healthy balanced diet, generally you will get all the vitamin K your body needs. Foods usually provide your body with about half of the normal supply of vitamin K you need, and the bacteria that line your gastrointestinal tract will produce the rest. Only people who have a vitamin K deficiency may need to take vitamin K supplements. Check with your doctor.

Some symptoms of vitamin K deficiency include abnormal or excessive bleeding, such as:

• Frequent nosebleeds.
• Abnormally bleeding gums.
• Heavy menstruation.
• Blood in the urine or stool.

These symptoms may also signal other, more serious, problems. People with these symptoms should see their doctor.

Vitamin K deficiency may result from:

• Extended treatment with antibiotics, which can kill bacteria that produce vitamin K.
• Liver damage.
• Intestinal disorders such as cystic fibrosis, celiac disease.
• Removal of part of the intestine.
• Chronic malnutrition.
• Alcoholism.

Some Foods Sources of Vitamin K

• Green leafy vegetables
• Kale
• Spinach
• Turnip greens
• Collard greens
• Swiss chard
• Parsley
• Mustard greens
• Brussels sprouts
• Broccoli
• Cabbage
• Soybeans
• Prunes
• Kiwifruit
• Dairy products
• Pine nuts
• Cashews
• Blackberries
• Blueberries
• Olives
• Cereals
• Liver
• Pork

Daily Adequate Intake of Vitamin K mcg = micrograms
0 to 6 months – 2 mcg
7 to 12 months – 2.5 mcg
1 to 3 years – 30 mcg
4 to 8 years – 55 mcg
9 to 13 years – 60 mcg
14 to 18 years – 75 mcg
19+ years – 90 mcg

Warning:
Warfarin (Coumadin) is a blood thinner medicine prescribed for people who are at increased risk of forming blood clots. Vitamin K supplements or foods containing vitamin K can affect how Warfarin works. Check with your doctor about how much vitamin K supplements or foods containing vitamin K you should eat.

Too little magnesium in your diet will make your body work harder.

Good sources of magnesium include:

• Barley
• Bran muffins
• Pumpkin seeds
• Buckwheat flour
• Vanilla Yogurt – low fat
• lima beans
• Trail mix
• Halibut steaks
• Garbanzo beans
• Spinach
• Soybeans

Magnesium is the fourth most abundant mineral in your body and is essential to good health.

Approximately 50 percent of total body magnesium is found in your bones. The other half is found predominantly inside cells of body tissues and organs. Only 1 percent of magnesium is found in your blood, but your body works very hard to keep blood levels of magnesium constant.

Magnesium is needed for more than 300 biochemical reactions in the body.

• Magnesium helps maintain normal muscle and nerve function.
• Magnesium keeps heart rhythm steady.
• Magnesium supports a healthy immune system.
• Magnesium keeps bones strong.
• Magnesium helps regulate blood sugar levels.
• Magnesium promotes normal blood pressure.
• Magnesium is known to be involved in energy metabolism and protein synthesis

There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes.

Dietary magnesium is absorbed in the small intestines. Magnesium is excreted through the kidneys.

Daily Recommended Magnesium Intake mg = milligrams

1 to 3 years – Males & Females – 80 mg
4 to 8 years – Males & Females – 130 mg
9 to 13 years – Males & Females – 240 mg

14 to 18 years – Males – 410 mg
14 to 18 years – Females – 360 mg
14 to 18 years – Pregnancy – 400 mg
14 to 18 years – Lactation – 360 mg

19 to 30 years – Males – 400 mg
19 to 30 years – Females – 310 mg
19 to 30 years – Pregnancy – 350 mg
19 to 30 years – Lactation – 310 mg

31+ years – Males – 420 mg
31+ years – Females – 320 mg
31+ years – Pregnancy – 360 mg
31+ years – Lactation – 320 mg

Vitamin A has many benefits including:

• Keeps eyes and skin healthy.
• Helps form and maintain healthy teeth.
• Helps protect against infections.
• Regulates the immune system.
• Plays an important role in bone growth, reproduction, cell division, and cell differentiation.
• Promotes healthy surface linings of the respiratory, urinary, and intestinal tracts.

Recommended Dietary Allowances (RDAs) for vitamin A

• 1 to 3 years – 1,000 IU
• 4 to 8 years – 1,320 IU
• 9 to 13 years – 2,000 IU
• 14 to 19+ years – Males – 3,000 IU
• 14 to 19+ years – Females – 2,310 IU
• 14 to 18 years – Pregnancy – 2,500 IU
• 14 to 18 years – Lactation 4,000 IU
• 19+ years – Pregnancy 2,565 IU
• 19+ years – Lactation 4,300 IU

Some excellent food sources:
Vitamin A in animal foods is well absorbed and used efficiently by the body. Vitamin A in plant foods is not as well absorbed by the body.

• Beef liver, cooked, 3 ounces – 27,185 (IU)
• Carrot juice, canned, 1/2 cup – 22,567 (IU)
• Carrots, boiled, 1/2 cup slices – 13,418 (IU)
• Chicken liver, cooked, 3 ounces – 12,325 (IU)
• Spinach, frozen, boiled, ½ cup – 11,458 (IU)
• Kale, frozen, boiled, ½ cup – 9,558 (IU)
• Carrots, 1 raw, 7 and 1/2 inches – 8,666 (IU)
• Vegetable soup, canned, chunky, ready-to-serve, 1 cup – 5,820 (IU)
• Cantaloupe, 1 cup cubes – 5,411 (IU)
• Spinach, raw, 1 cup – 2,813 (IU)
• Apricots with skin, juice pack, 1/2 cup – 2,063 (IU)
• Apricot nectar, canned, 1/2 cup – 1,651 (IU)
• Papaya, 1 cup cubes – 1,532 (IU)
• Mango, 1 cup sliced – 1,262 (IU)
• Oatmeal, instant, fortified, plain, prepared with water, 1 cup – 1,252 (IU)
• Peas, frozen, boiled, 1/2 cup – 1,050 (IU)
• Tomato juice, canned, 6 ounces – 819 (IU)
• Milk, fortified skim, 1 cup – 500 (IU)
• Peaches, canned, juice pack, 1/2 cup halves or slices – 473 (IU)
• Peach, 1 medium – 319 (IU)
• Pepper, sweet, red, raw, 1 ring, 3 inches diameter by 1/4 inch thick – 313 (IU)
• Cheese, cheddar, 1 ounce – 284 (IU)
• Milk, whole, 3.25 percent fat, 1 cup – 249 (IU)
• Egg substitute, 1/4 cup – 226 (IU)

Health risks of too much vitamin A
Hypervitaminosis A refers to high storage levels of vitamin A in the body that can lead to toxic symptoms. Hypervitaminosis A can occur when large amounts of liver are regularly consumed, but most cases result from taking excess amounts of vitamin A in supplements. There are four major adverse effects of hypervitaminosis A:

• Birth defects
  • Retinoids
    Retinoids are compounds that are chemically similar to vitamin A. Synthetic retinoids have been prescribed for acne, psoriasis, and other skin disorders.

    Isotretinoin (Roaccutane ® or Accutane ®) is considered an effective anti-acne therapy. At very high doses it can be toxic, which is why this medication is usually saved for the most severe forms of acne. The most serious consequence of this medication is birth defects. It is extremely important for sexually active females who may become pregnant and who take these medications to use an effective method of birth control. Women of childbearing age who take these medications are advised to undergo monthly pregnancy tests to make sure they are not pregnant.

• Liver abnormalities
• Reduced bone mineral density that may result in osteoporosis
• Central nervous system disorders

Toxic symptoms can also arise after consuming very large amounts of preformed vitamin A over a short period of time. Signs of acute toxicity include

• Nausea and vomiting
• Headache
• Dizziness
• Blurred vision
• Muscular uncoordination

Potassium is a mineral needed for muscles, nerves, and fluid balance in your body.

A diet rich in potassium may help to maintain a healthy blood pressure, may reduce the risk of developing kidney stones, and may possibly decrease bone loss as we age.

A potassium deficiency is rarely caused by an inadequate diet because so many foods contain potassium. But… even a moderate reduction in the body’s potassium levels can lead to salt sensitivity and high blood pressure.

Recommended Intakes of Potassium Per Day mg = milligrams
A milligram is one thousandth (1/1,000) of a gram.

• 1 to 3 years of age – 3,000 mg
• 4 to 8 years of age – 3,800 mg
• 9 to 13 years of age – 4,500 mg
• Adolescents and adults 4,700 mg

Good Sources of Potassium in milligrams (mg)
694 mg Sweetpotato, baked, 1 potato
664 mg Tomato paste, 1/4 cup
655 mg Beet greens, cooked, 1/2 cup
610 mg Potato, baked, flesh, 1 potato
595 mg White beans, canned, 1/2 cup
579 mg Yogurt, plain, non-fat, 8 oz container
549 mg Tomato puree, 1/2 cup
534 mg Clams, canned, 3 oz
531 mg Yogurt, plain, low-fat, 8 oz container
530 mg Prune juice, 3/4 cup
517 mg Carrot juice, 3/4 cup
498 mg Blackstrap molasses, 1 tablespoon
490 mg Halibut, cooked, 3 oz
485 mg Soybeans, green, cooked, 1/2 cup
484 mg Tuna, yellowfin, cooked, 3 oz
484 mg Lima beans, cooked, 1/2 cup
448 mg Winter squash, cooked, 1/2 cup
443 mg Soybeans, mature, cooked, 1/2 cup
442 mg Rockfish, Pacific, cooked, 3 oz
439 mg Cod, Pacific, cooked, 3 oz
422 mg Bananas, 1 medium
419 mg Spinach, cooked, 1/2 cup
417 mg Tomato juice, 3/4 cup
405 mg Tomato sauce, 1/2 cup
398 mg Peaches, dried, uncooked, 1/4 cup
398 mg Prunes, stewed, 1/2 cup
382 mg Milk, non-fat, 1 cup
382 mg Pork chop, center loin, cooked, 3 oz
378 mg Apricots, dried, uncooked, 1/4 cup
375 mg Rainbow trout, farmed, cooked, 3 oz
371 mg Pork loin, center rib (roasts), lean, roasted, 3 oz
370 mg Buttermilk, cultured, low-fat, 1 cup
368 mg Cantaloupe, 1/4 medium
366 mg 1 percent or 2 percent milk, 1 cup
365 mg Honeydew melon, 1/8 medium
365 mg Lentils, cooked, 1/2 cup
358 mg Plantains, cooked, 1/2 cup slices
358 mg Kidney beans, cooked, 1/2 cup
355 mg Orange juice, 3/4 cup 355
355 mg Split peas, cooked, 1/2 cup
352 mg Yogurt, plain, whole milk, 8 oz container

Side Effects of Potassium
Hypokalemia and Hyperkalemia are very serious consequences that can happen if there is too little potassium or too much potassium in your body.

Vitamin E is an antioxidant vitamin that helps protects cells in your body against damage, and helps your body make red blood cells.

Vitamin E is found naturally in some foods, added to other foods, and is available as a dietary supplement.

A balanced diet is the best way to get your adequate amounts of vitamin E for your body’s needs, especially a diet low in fat, high in leafty green vegetables, and fiber from cereals and grains.

Vitamin E is in foods such as:

• Wheat germ oil
• Some nuts and seeds – such as sunflower seeds, almonds, hazelnuts.
• Whole grains like whole wheat and oats.
• Olives.
• Spinach and other green leafy vegetables.
• Egg yolks.
• Peanut butter.
• Vegetable oils – such as safflower oil, sunflower oil, and cottonseed oil.
• Fortified ready-to-eat cereals.
• Meats.

Side Effects
The American Heart Association says that high amounts of vitamin E can be harmful. Taking 400 IU per day, or higher, may increase the risk of death. Taking smaller amounts, such as those found in a typical multivitamin, is not harmful.

If you take blood thinners, talk to your doctor before taking vitamin E pills.

Recommended Dietary Allowances (RDAs) for Vitamin E (Alpha-Tocopherol) (mg = milligrams)

• Birth to 6 months – 4 mg (6 IU)
• 7 to 12 months – 5 mg (7.5 IU)
• 1 to 3 years – 6 mg (9 IU)
• 4 to 8 years – 7 mg (10.4 IU)
• 9 to 13 years – 11 mg (16.4 IU)
• 14+ years and Pregnancy – 15 mg (22.4 IU)
• Lactation – 19 mg (28.4 IU)

There are two types of vitamins, water soluble vitamins, and fat soluble vitamins.

Water Soluble Vitamins

• The water soluble vitamins are:
  • Vitamin B6
  • Vitamin B12
  • Vitamin C
  • Biotin
  • Folic acid
  • Niacin
  • Pantothenic acid
  • Riboflavin
  • Thiamin
• Because water soluble vitamins dissolve easily in water, your body can absorb them easily.
• Your body uses only the amount of water soluble vitamins it needs, and any excess amounts are flushed out in the urine.
• Water soluble vitamins are not stored in your body (except for vitamin B12, which is stored in the liver), so you need a continuous supply of them in your diet daily.
• Water soluble vitamins are in:
  • Plant foods
  • Fruit
  • Vegetables
  • Grains
  • Animal foods
  • Dietary supplements
• Water soluble vitamins can be destroyed by heat, being exposed to the air, or lost in water used for cooking, especially boiling. Steam or grill your food instead of boiling it.

Fat Soluble Vitamins

• The fat soluble vitamins are:
  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin K
• Fat soluble vitamins dissolve in fat and oils.
• Fat soluble vitamins are absorbed into the body with the use of bile acids, which are fluids used to absorb fat. Your body stores fat soluble vitamins in your liver and fatty tissues for use as needed.
• Excess fat soluble vitamins are stored in the liver and fat tissue, and are not excreted in your urine.
• Excess fat soluble vitamins can build up to toxic levels if too much is taken, which can be harmful, especially vitamins A and D.
• Fat soluble vitamins are found in:
  • Fatty foods such as animal fats, including butter and lard
  • Dairy foods
  • Vegetable oils
  • Oily fish
  • Liver
  • Dietary supplements

Supplements are helpful for some older adults who can not get all of the nutrients they need through the foods they eat, nutrients like vitamins and minerals. But recently, however, some new kinds of supplements have been appearing in stores even though they have not been shown to improve health, and their safety remains unproven.

A balanced diet is the best way for most older people who exercise to get the nutrients they need. But some people in the marketing industry are doing a good job of convincing older people that they need expensive nutritional supplements, some of which have not been shown to be helpful or safe, and some of which most older people may not even need. Some of these claims give older adults the impression that certain supplements can restore youthful energy and strength.

One persuasive clerk at a popular health food store recently told an older woman interested in exercise that she should buy certain supplements that cost about $70 a month to increase her energy and her ability to build muscles. The supplements included a protein powder and a vitamin mineral pill containing the same ingredients as generic brand vitamins, available at a fraction of the cost at drug stores, and some other substances not proven to build muscles or energy in older people.

This 75 year old woman had eaten an excellent diet based on the USDA food pyramid for years, and really didn’t need these supplements.

No one likes to spend money needlessly, but for older adults on a limited income such as social security, unnecessary expenditures can deprive them of the things they really do need, like the money to buy whole foods rich in nutrients. Too much protein puts extra demands on the kidneys and can lower calcium levels. Although protein, vitamin, and mineral supplements are helpful to older people who truly need them, excessive doses can have harmful side effects.

A clerk at another health food store told the same wowan that, if she planned to start exercising, she should buy a powder made of protein, vitamins, and minerals that cost $19 for a 10 serving bottle. Taken once a day, that comes out to about $60 a month. One of the reasons she needed this supplement, the clerk told her, was that it contained the mineral potassium, and “older people require more of that.”

Taken as directed on the label, the supplement would not have harmed the woman, but the clerk’s scientific sounding advice might have. Overdoses of potassium can cause an irregular heart beat and even death.

For most older adults, standard FDA approved multivitamin mineral supplements that contain potassium are just fine if taken as directed, and it would be virtually impossible to overdose on potassium by eating foods that contain this essential mineral naturally. Some people really do need potassium supplements, as prescribed by a doctor, only, for very specific medical conditions and in very specific, carefully monitored amounts.

The point is… anyone can make scientific sounding claims, but it does not necessarily mean that those claims are true or safe. This caution is especially important for people who are on diets with special restrictions – for example, people with kidney disease, congestive heart failure, or diabetes.

The bottom line is… Buyer, Beware, and always check with your doctor first before spending your hard earned money on supplements that promise to restore youthful energy and strength!!

Source: weboflife.nasa.gov