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