Define and discuss vitamins and mineral supplements.

Provide general recommendations. Discuss popular functional foods and

their claims.

A vitamin and mineral supplement provides a variety of nutrients that are also found in food.

Supplements come in the form of pills, chewable tablets, powders, and liquids.

Water-soluble vitamins: • Pass in and out of the body easily.• Most do not build up in the body’s cells.• Include:

Vitamin C B Vitamins: thiamine, riboflavin, niacin, pantothenic

acid, B6, Biotin, folic acid, & B12

Fat-soluble vitamins:• Stored in the body’s cells and do not pass out of the

body as easily as water soluble. Include: D,E,A,K

Minerals:• Calcium, copper, iron, magnesium, phosphorus,

potassium, selenium, and zinc.

The best way to get the vitamins and minerals you need is by eating a wide variety of healthy foods.

A supplement can not make up for unhealthy eating habits.

Aim for:• 5 cups of fruits and veggies per day• 3 cups of low-fat dairy per day• 5 oz of meat and beans per day• Plenty of whole grains • One serving of heart healthy fats per day

People who eat a calorie-restricted diet, which does not provide enough vitamins and minerals.

Women who are pregnant or breastfeeding.

People who are sick, injured, recovering from surgery, or have long-term health problems.

Infants

People who can’t or don’t eat a variety of foods, such as people who have food allergies or vegetarians.

1/3 of Americans ages 1 and older take a MVI supplement.

MVI users are more likely to have healthier diets or rate their health as very good.

More often taken by:• Non-Hispanic Whites• Older Adults• Individuals with greater than a high-school

education

The seven nutrients that many Americans consume too little of:• Vitamin D: Estimated that 1 billion people in the

world are not getting enough.• Folic Acid: 1 in 5 women capable of getting

pregnant don’t get enough.• Vitamin B12: adults over 50 years old.• Iron: 15% of women age 50 and younger are

iron-deficient.• Calcium: most MVI contain only 100-200 mg.

Adults need 1,000-1,200 mg per day.• Potassium • Fiber

Choose one that provides a variety of vitamins and minerals rather than one that provides only a single one.•Unless recommended by your doctor.

Pick one that provides the Recommended Dietary Allowance (RDA) for each vitamin and mineral. •Supplements that provide a lot more

than the RDA cause health problems. Especially fat-soluble vitamins.

Check the expiration date. Do not buy supplements that have expired or will expire before you can finish the bottle.

If the supplement has the United States Pharmacopeia (USP) seal, the supplement has been tested and contains the amounts listed on the label.

Check the label for other ingredients. Be aware of food allergies or sensitivities.

Be sure to check the claims that the manufactures make. • The U.S. Food and Drug Administration (FDA)

does not regulate dietary supplements the same way it regulates medicine. Supplements can be sold without much research.

Women’s formulas: contain extra iron and calcium. • Post-menopausal women do not need extra

iron. Men’s formulas: Lower in iron Senior formulas: Less iron and vitamin K,

and more vitamin B12 & D. Prenatal formulas: extra folic acid & iron. A standard MVI is usually all that a

healthy adult needs.

General (or store brand) often work just as well as name brand supplements.

Most man-made (synthetic) vitamins are as good as natural vitamins.

Chewable, liquid, and gummy multivitamins contain extra sugar and water that replace vit/min content.

“Energy” multivitamins mostly rely on caffeine for their boost, not B Vitamins!

“Clinically proven” claims have no standard definition. • No published research is required to use this

claim.

If it sounds too good to be true… it probably is!• No supplement has been proved to cure

diseases such as cancer, diabetes, or heart disease.

http://www.youtube.com/watch?v=PGtyuFiONkg

Natural, whole foods are always best! Ask Yourself:

1. Should I be eating this product to begin with?2. How meaningful is the claim?3. Do I need these additive?

If you are concerned about a particular nutrient, speak with your doctor.• Do not self-prescribe!• Do not rely on salesmen from the vitamin

shop!