Vitamins, Supplements, Protein Oh My!

Vanessa Nunno 2014

Purpose of this Presentation: To focus on vitamins and supplements talked a lot about in the general public and highlighting the one’s worth taking.

*From the perspective of Scientific Journal articles in combination with a 4th year Kinesiology student’s opinions.

Vitamins & Supplements

Vitamin D• Bone health• Majority of Canadians are

vitamin D deficient even in the summer, not even coming CLOSE to necessary intake values!

• Definitely want to supplement daily!

• 1000 IU

Calcium • Bone health• milk, yogurt, dark leafy

greens like kale, spinach & collard greens

• Supplementation is not needed unless diet is lacking

• if supplementing with calcium, pair with Vitamin D to increase absorption

B VitaminsWhat’s the deal?

• B1 Thiamine • cell turnover, carb breakdown, anti-stress due to immune

building• From: peanuts, beans, spinach, soybean & whole grains (not

whole wheat! There’s a difference!)• B2 Riboflavin• Antioxidant – fights free radicals that damage cells, anti-

aging, red blood cell production, promotes healthy blood flow

• From: almonds, wild rice, yogurt, eggs, spinach & soybean

B Vitamins cont’d• B6 (Pyridoxine)• Regulates amino acid levels, promotes sleep patterns

through serotonin & melatonin production• From: chicken, turkey, tuna, salmon, lentils, sunflower

seeds, brown rice, carrots• B7 (Biotin) the beauty vitamin • Hair, skin and nail health • From: nuts, barley, liver, chicken, fish, cauliflower & egg

yolk• May want to supplement for thinning hair and weak

nails

B Vitamins cont’d• B9 (Folate)• Prevent memory loss and depression• Important during pregnancy• 400 micrograms • From: dark leafy greens, asparagus, beets, salmon, root

vegetables, milk & beans• B12 (Cobalamin)• Promotes healthy blood flow through red blood cell

production• May want to supplement if vegan or vegetarian • From: fish, shellfish, dariy, eggs beef & pork

Magnesium

Involved in: • protein synthesis• muscle and nerve

function• blood glucose control• blood pressure

regulation

Required for:• energy production

through oxidative phosphorylation

• glycolysis

Signs you’re deficient:• Muscle cramps• Facial tics• Poor sleep• Chronic pain

• Drinking carbonated beverages:• Phosphates in pop bind with

magnesium in GI tract and make it bio-unavailable

• Eating sweets:• Refined sugar causes magnesium

excretion through kidneys

• Stress:• Adrenaline and cortisol are

associated with decreased magnesium

• Drinking caffeine:• Causes kidneys to release extra

magnesium causing a deficiency

What Causes Magnesium Deficiency?

OH, MEGA On Omega-3!

• Major component of cell membranes

• Prevent/improve inflammation• Reduces blood pressure and

cholesterol • Promotes healthy brain function

& preserves memory after TBI• Sources: eggs, nuts & seeds,

canola, flax and soybean oil, fish (salmon, char, mackerel, sardines, black cod, anchovies, trout, tuna, & halibut)

• Definitely want to supplement daily!

• (EPA DHA)

Omega 6

• Supplementation is unnecessary – plenty of omega 6 in a balanced diet

Probiotics

• Microorganisms that aid in digestion in the intestines

• Already present in a normal digestive system

• “good bacteria”• Reduce inflammation and

improves symptoms of IBS• Powder form to mix in with food

or supplement form

Who should take Probiotics?

Individuals suffering from poor digestive health and irregular movements

Active ingredient: Lactobacilli

Korean (Panax) Ginseng

• Improved working memory• Improved stress levels• Improved focus through

reaction time• Overall improved cognition

Who should take ginseng?

Students or anyone with a high stress, demanding job

Effects of American ginseng (Panax quinquefolius) on neurocognitive function: an acute,

randomised, double-blind, placebo-controlled, crossover study

Andrew Scholey & Anastasia Ossoukhova & Lauren Owen & Alvin Ibarra & Andrew Pipingas & Kan He & Marc Roller & Con

Stough

Protein what works? Is it worth it?

Protein choices targeting thermogenesis and metabolism1–3

Kevin J Acheson, Anny Blondel-Lubrano, Sylviane Oguey-Araymon, Maurice Beaumont, Shahram Emady-Azar, Corinne Ammon-Zufferey,

Irina Monnard, Ste Hphane Pinaud, Corine Nielsen-Moennoz, and Lionel Bovetto

MetabolicAdvantagesThroughEnergy Expenditure

Comparison of Rate of Fat Oxidation between Protein Supplements(Same Study)

Whey Protein• Increases thermogenesis

and fat burning (*more than casein and soy)

• Increased caloric energy expenditure at rest

• Suppressed appetite for weight loss methods

• Protein in regular diets is in excess, the need to supplement with whey is not for a lack of protein in diet.

Glutamine & Leucine• Main active Anabolic

Amino Acids apparent in protein supplements

• Aid in recovery of muscle tissue after workout through muscle glycogen resynthesis

• Activate mTOR – muscle building pathway increases muscle protein synthesis