Final Flashcards
History of Vitamin Deficiencies - Vitamin D
- 1880-1920, 90% of children in parts of Europe and in Boston had rickets (industrialization era)
- smoke from coal burning fires absorbed much of UV of sunlight which was needed to produce vitamin D in the skin
- in 1921: discovered that if you exposed children to UV light, symptoms of rickets disappeared
History of Vitamin Deficiencies - Thiamin
Beri Beri
- First medical link to this deficiency was made by Japanese doctor who observed symptoms in Japanese navy crew who only ate polished white rice but not in crew who ate meat, barley and beans
- POLISHED RICE with husk, bran and germ removed = strips nutrients
- Fatigue with complications affecting cardiovascular, nervous, muscular and GI symptoms
History of Vitamin Deficiencies - Niacin
Pellagra
- Three D’s: dermatitis, diarrhea, dementia
- early 1900s in southestearn USA, cotton economy failed and people ate corn as a staple
- Niacin in corn is tightly bound and not very available for absorption
- 3 million cases, 100k death in 1907-1940 USA
Vitamin A Deficiency
- Leading cause of preventable childhood blindness and increases risk of death from common childhood illness (e.g., diarrhea)
- Night blindness is one of the first signs
Vitamin A precursor & derivative
Beta-Carotene (precursor to vitamin A - plan foods)
- Dark green vegetables
- Deep orange fruits and vegetables
- No upper tolerable limit but high intakes may turn skin yellow0orange
Retinol (pre-formed Vitamin A - animal foods)
- Animal products with fat (meat, fish, etc.)
- Vitamin A derivative (retinoids) used in some acne medications (dangerous for developing fetus - miscarriage, severe birth defects, death). Avoid getting pregnant for 4 weeks after use.
Goiter
- Iodine deficiency
- Iodine is an element that is needed for production of thyroid hormone
- If deficient, leads to hypothyroidism = weight gain, inability to tolerate cold, fatigue
- Can lead to intellectual disabilities in children if mother was deficient during pregnancy
- ~30% of the world’s population remains at risk for iodine deficiency
Water-Soluble Vitamins
- The B vitamins and vitamin C
- Due to water solubility, they “wash out” of the body in one - several days
1. Except for B12 as it can be stored up to one year in the liver
2. This does not make them safe in toxic in high doses (Vitamin B6, niacin and C can be toxic in high doses, megadoses stress the kidney) - Water soluble vitamins are easily destroyed during food storage and preparation
Minimizing Nutrient Losses
- Refrigerate fruits & vegetables
- Reduce contact with air to minimze oxidation
- Wash fruits & vegetables before cutting
- Steam or stir-fry vegetables to minimize cooking losses & avoid high temperature for a long time
Folate & Deficiency
Folate (natural form), Folic Acid (synthetic form)
- Leafy green vegetables
- Legumes
- Liver
- Lentils
- Fortified grain products
most common food source is enriched or fortified food products
synthetic folic acid more bioavailable than naturally occurring food folate
Deficiency symptoms
1. Lack of folate reduces DNA stability
–> folate deficiency induces and accelerates carinogenesis
–> structure of cell’s genetic material becomes disrupted –> accumulate abnormalities –> cancer
2. Heart Health
–> lack of folate causes homocysteine to accumulate in blood
–> high homocysteine –> heart attacks, strokes
3. Fetal Health
–> ALmost complete absence of spinal cord & brain deformities (neural tube defects) in babies born to mothers consuming adequate folate
–> most common are spina bifida (treatable) and anencephaly (fatal - portion of brain and skull missing)
–> intakes: 400 ug all females, 600 ug pregnant, 4mg previous neural tube defect
Vitamin C
1. Antioxidant
- protects tissues from oxidative stress
- oxidative stress is caused by free radicals that are produced in response to normal metabolism using oxygen; UV radiation; air pollution; tobacoo smoke
- over time lead to increased risk of cancer, heart disease and arthritis
- Vitamin C along with vitamin E and other phytochemical found in fruits and vegetables neutralize free radicals
2. Cofactor in collagen formation
- helps form collagen - fibrous structural protein of connective tissues (bones, teeth, blood vessels, wounds)
- assists in preventing bruising - with vit. C deficiency tissue hemorrhage or bleeding is a major symptoms
- collagen precursor molecule + vitamin C will cause collagen to hydroxylated –> scar strength
3. Cofactor in other reactions
- conversion of tryptophan –> seratonin (controls mood) & norepi (increase HR)
- fatty acid transport into mitochondria for energy metabolism
- making of hormones (e.g. thyroxine)
4. in stress
- adrenal glands contain more vitamin C than anyother organ
- released with stress hormones during stress reaction
- stresses: infections, burns, toxic heavy metals, chronic aspirin, barbiturates (sedatives), oral contraceptives (also B6, B12, folate), cigarette smoking
5. Role in common cold
- 1 g/day of vitamin C led to 1 day shorter cold & reduced severity of symptoms (by 23%)
- vitamin C reduces blood histamine but at a dose of 2g daily for 2 wks
body’s need: 10 mg prevent scurvy
DRI: females 75 mg/d; males 90 mg/d
excess: nausea, diarrhea, abdominal cramps, excessive gas
Vitamin D
1. Bone growth
- raises blood concentrations of Ca & phosphorus
–> increase abroption from intestine & reabsorption from kidneys & mobilization from bones into blood
2. Cancer
- recent research suggest that breat, prostate and colon cancer decreased with increased vitamin D
3. MS; rhematoid arthritis
- living higher than 37 degrees latitude increases MS risk > 100%
- 400 IU supplement decrease risk by 40%
Vitamin D synthesis & activation
Production in the skin needs 10-15 min sunlight (UVB) on arms & face 2-3x per wk (dark pigment may require up to 3hr)
- food sources
1. fortified dairy foods
2. fortified margarine
3. FIsh oils
4. Egg yolk
* fluid milk is most reliable source*
Reduced production of vitamin D
- North america 6 months no vitamin D production, 4 months no production at the equator
1) 7o years and older - vitamin D production is only 30% of younger adults
2) institutionalized individuals at high risk
3) sunscreen - reduce or block vit. D synthesis but not completely
15 min exposure early morning or late afternoon without sunscreen produces all that is required for a day
DRI for adults is 600IU; for those >70 it is 800IU - tough to get from food so it is recommended to get supplement but fish oils contain the most espeically cod liver oil
Phytochemicals
B
- Biologically active compounds of plants believed to confer resistance to chronic disease
in plants - Give pigmentation and flavor
- promote chemical reactions/used in metabolism
- protect them from bacteria, fungi, animals and environmental oxidants
- None of the phytochemicals are essential
- deficiency symptoms are not observed
- many have protective and antioxidants properties that make them useful to our tissues (via antioxidant or anti-inflammatory effects)
- others are toxic to us
In humans
- many phytochemicals may protect us from cancer, heart disease, high BP, other chronic diseases
- the correct balance of phytochemicals is unknown but to get adequate levels we need. to follow the advice in Canada’s Food Guide and eat a variety of foods
Formation of free radicals
UV light, Inflammation, Metabolism, Air Pollution + UV, ionizing radiation, smoking all cause DNA damage
How phytochemicals work
antioxidant: protect cells against oxidative damage & reduce risk of developing certain types of cancer. Phytochemicals with antioxidant activity: allyl sulfides (onions, garlic), carotenoids (carrots, tomatoes), flavonoids (berries), polyphenols (tea graps)
hormonal action: isoflavones, found in soy, imitate human estrogens and help to reduce menopausal symptoms and osteoporosis
stimulation of enzymes: indoles (found in cabbage and broccoli) stimulate enzymes that make estrogen less effective and could reduce the risk for breast cancer
interference with DNA replication: saponins found in beans interfere with the replication of cell DNA, thereby preventing the multiplication of cancer cells. Capasaicin, found in hot peppers, protects DNA from carcinogens
physical action: some phytochemicals bind physically to cell walls thereby preventing the adhesions of pathogens to human cell walls. Proanthocyanidins are responsible for the anti-adhesion properties of cranberry. Consumption of cranberries will reduce risk of urinary tract infections and will improve dental health.
Oxidative damage & repair
damage: normal cell –> free radicals that damage all components of cell become embedded –> more severe oxidative stress can cause cell death
repairStable molecule –> electron stolen —> Free radial + Antioxidant —> electron returned –> stable molecule
Food vs. phytochemical pill
- in large doses, phytochemicals may be toxic
- Up to 10,000 phytochemicals identified. Cannot all be isolated and put into supplement
- Health benefits are associated with foods and often not supplements
- many supplements are untested and some phytochemicals supplements may actually harm health (e.g. beta-carotene)
Harmful Plant Components
Solanine: when potatoes are exposed to light, they turn green = natural defense against insects eating them (bitter) - diarrhea, vomiting, headache, paralysis
Aflatoxins: from Aspergillus fungi growing on nuts/peanuts, dried foods, grains, and spices, which can cause liver cancer with chronic exposure. Testing done by CFIA. Discard nuts/peanuts that look moldy, discolored or shriveled
Oxalic acid: from spinach, turnip greens, rhybabrb, and other foods can bind to calcium and irritate the stomach; cause kidney stones
Phytates: found in whole grains and legumes - bind minerals (iron and zinc); cooking, baking, sprouting, fermentation can reduce phytates
Food Biotechnology Methods
1. Selective breeding: selectively breeding crops and animals for centuries. e.g., wild corn = 5 kernals/stalk, super-sweet corn, leaner animals, chickens used to lay 10-15 eggs/year and now they lay 300 eggs/year
2. Genetic Engineering: modifying genetic material of living cells so they produce new substance sor perform new functions - insert gene from one organism into another
Benefits of Food Biotechnology
1. Extended Shelf Life:
- tomatoes stay firm & ripe longer
- “antisense” (mirror image) gene
- binds to native gene and prevents ysnthesis of softening protein
- harvested at more flavorful, nutritious vine-ripe stage
2. Efficient Food Processing
- Renin-coagulate milk in heese production
- traditionally from calf stomach
- today mass produced in bacteria save time, money and space
3 Biopharming
- use animals and plants to produce drugs
- Cow produce vaccine in milk
- use bananas to make edible vaccine
- hydroponically grow tomato plants to secrete desired protein through roots in water
4. Improved Nutrient Composition
- soybeans: upgrade protein quality
- canola: increase monounsaturated fatty acids
- golden rice: genes from daffodil and bacteria to make beta-carotene. One cup could supply 50% of the RDA of vitamin A of an adult
5. Genetically Assisted Agriculture
- 90-95% of canola crops in Canada are GM to withstand herbicides (not just for food)
- farmer can spray whole field, kill weeds and not harm canola
- Canada=soy, corn, canola, sugar beets, alfalfa (imports = USA squash and 80% Hawaiin papayas)
- hypoallergenic peanuts are being researched
main issues of concern for human health
1. Allergencity: in principle, transfer of genes from commonly allergenci organisms to non-allergic organisms is discouraged in the science of GM. No allergic effects have been found relative to GM foods currently on the market.
2. Gene transfer: Gene transfer from GM foods to cells of body or to bacteria in GI tract is of concern if the transferred genetic material adversely affects human health (e.g. antibiotic resistance genes)
3. Outcrossing: migration of geneses from GM plants into conventional crops. Cases reported where GM crops approved for animal feed or industrial use were detected at low levels in the products in tended for human consumtion. Several countries have adopted strategies t oreduce mixing, inducing clear separation of fields within which GM crops and conventional crops are grown.
LEADING CAUSE OF DEATH IN CANADA (CANCER)
MALES: Lung, colon & rectum, and prostate
FEMALES: breast, lung, colon & rectum
Cancer formation
1. Initiation: carinogen -> permanent genetic change in a cell (carrier mutation until its death)
2. Promotion: compounds cause the initiated cells to divide and accumulate- large number of daughter cells with the mutation
3. Progression: transformation from benign tumor to neoplasm, cells can undergo further mutations with metastatic potential
4. Metastasis: invade surrounding tissues and/or spread
Factors affecting cancer development
A. Genetic factors: affects risk
B. Immune factors: ineffective immune system may not recongize tumor as foreign
- aging decreases immune function
- immunosuppressive drugs and viral infections
- Cancer more common in older people, half of all cancers are in people over 70
C.Environmental Factors: exposure to radiation & sun, water & air pollution, smoking, lack of PA
- carcinogens damage cellular DNA and alter genetic material
D. Dietary Factors:
- Carcinogens initiate cancer
- some pesticides at high doses are carcinogenic
- nitrosamines are strong carcinogens
- naturally occuring or formed during processing (alcohol like beer and scotch, or processed meats like ham, bacon, deli meats, hot dogs in the stomach nitrates added as preservatives can combine with aimines to form nitrosamines
- linked to stomach, esophagus, liver and bladder cancer
E. Dietary Factors - promoters:
- accelerate tumor development once intitiating step has occurred - “lag time” of 10-30 years
- excess dietary fat by contributing to obesity
- omega-6 fatty acids promoters in some animals
- Specifically fat: fat can oxidize at high cooking temperatures (restaurant deep frying) and may produce oxidative stress in body. MORE important is time, oils become oxidized over time so buy small bottles and if it smells off then throw away. Fat stimulates bile secretion and bacteria can convert bile to cancer causing compounds
F. Dietary Factors - Anti promoters”
- high fruits and vegetables decrease cancer risk
- fiber protective against colon cancer
- phytochemicals (cruciferous vegetables)
Carinogen calsses
Group 1: carinogenic to humans
Group 2A; Probably carcinogenic to humans
Group 2B: Possibly carcinogenic to humans
Group 3: Unclassifiable as to carcinogenicity in humans
Group 4: Probably not carcinogenic to humans
Recommendations to reduce cancer risk
1. Choose diet rich in a variety of plan-based foods
- >7 servings of whole grains, legumes, starchy vegetables
- 5-10 servings of other vegetables and fruit
- limit processed foods and refined sugar
2. Maintain healthy weight and be active
- Avoid under and overweight
- 1 horu of exercise daily
3. Drink alcohol in moderation if at all
- for cancer prevention, it’s best not to drink alcohol
4. Select foods low in fat and salt
- limit fatty goods especially of animal origin
- limit red meat to 3 portions per week
- modewst amount of vegetable oil
- limit salted foods and table salt (salt-preserved foods damage stomach lining)
5. Prepare and store foods safely
- do not eat charred food
- consume meat/fish grilled in direct flame only occasionally
6. do not smoke or use tobacco in any form
7. Charring/Burning
- do not burn food when cooking by any method and removed charred portions
- marinating meats can help reduce carcinogen formation
- COntinuously turning meat over rather than leaving it without flipping on high heat
- trim the fat
- lower the temperature (low and slow) indirect heat methods like stewing, steaming or poaching produce less than frying and grilling
Charring and Burning
- Charring, burning, or grilling meat, poultry and fish over high temperatures causes chemicals to form that are mutagenic (damage dna)
- HCAs form when amino acids, sugars, creatine in muscle meats react at high temperature
- PAHs form when fat or juices from meat grilled over a heated surface or open fire drip onto the surface or fire and cause flames and smoke. Smoke contains the PAHs and that sticks to the surface of the meat. Also formed during smoking of food
- well done more than rare/medium
- high temp (grilling, pan fry) or cooked longer
Factors associated with site specific cancers
1. Stomach: salt preserved foods; possibly grilling and BBQ-ing
2. Colorectal: saturated fat, red meat, alcohol; possibly grilling
3. Liver: alcohol, hep B
4. Lung: smoking, possibly alcohol, saturated fat, cholesterol
5. Breast: obesity, early puberty, alcohol; possibly meat and fat
6. Prostate: high fat intake (espeically from meat)
Minerals & Health
- minerals are components of body structures and play key roles in regulation of body processes
- deficiency disease occur when too little 1 or more of the 15 essential minerals is provided; overdoses occur when too much is provided
- inadequate intakes are associated with chronic disorders like osteoporosis, iron deficiency, and hypertension
Minerals in a 60kg human body
Major Minerals: The major minerals are those present in amounts larger than 5 g (a teaspoon). A pound is about 454g; thus only calcium and phosphorus appear in amounts larger than a pound
- Calcium: 1150 g
- Phosphorus: 600 g
- Potassium: 210 g
- Sulfur: 150 g
- Sodium: 90g
- Cholride: 90g
- Mg: 30g
Trace Minerals: there are more than a dozen trace minerals, although only size are shown here
- Iron: 2.4g
- Zinc: 2.0g
- Copper: 0.09g
- Manganese: 0.02
- Iodine: 0.02
- Selenium: 0.02
Mineral Charge
- Charge (+/-) allows minerals to combine with minerals of opposite charge to form stable compounds
- these become part of bones, teeth, cartilage and tissues
- in body fluids, charged minerals are a source of electrical power to stimulate muscle to contract and nerves to react
- mineral charge is related to many other functions (helps maintain an adequate amount of water in the body, assists in neutralizing acidic or basic body fluids, mineral are components of proteins and enzymes)
Calcium
found in
- milk and milk products
- fish bones
- tofu
- greens (kale and bok choy)
- legumes
- 99% is stores in our bones and teeth, ~1% is in blood, muscle and other fluids
important for
- muscle contraction
- blood clotting
- cell membrane integrity
- nerve conduction
- strong bones and teeth
Bioavailability of calcium
- Oxalic acid, found in spinach, beets, celery, pecans, peanuts, tea and cocoa, can bind to calcium and form an insoluble complex that is excreted in the feces
- Phytates, found in whole grain, legumes, and nuts can bind to calcium to form an insolumble complex thereby decreasing absorption of calcium
- DRIs are based on Calcium found in the food. Greater consideration needed if all from plant foods because lower absorption
- look at picture of absorption & Nutriotious non-dairy alternative picture
Calcium supplements
3 major types sold:
1. Purified calcium
- carbonate (most common: best with meals), citrate (good for elderly: doesn’t require gastric acid), gluconate, alctate or phosphate
2. Calcium mixtures
- magnesium, vitamin D, zinc
3. Powdered calcium
- Caution: bone meal, oyster shell, dolomite
iron chelates with calcium so don’t take these supplements at the same time
Osteoporosis
if
- if insufficient calcium, phosphorus or vitamin D
- peak bone mass occurs at ~30 yeras of age, after bone loss starts to outpace bone deposititon diagram look
- at menopauss, surge of calcium out of the bones
- less bone mass at birth will increase chance of osteporosis
- bone loss and most common types of bone fractures in women include spinal vertebrae, hip, wrist or forearm fractures
Osteoporosis risk factors
Sex hormones. Abnormal absence of menstrual periods (amenorrhea), low estrogen level (menopause), and low testosterone level in men can bring on osteoporosis.
Anorexia nervosa. …
Calcium and vitamin D intake. …
Medication use. …
Lifestyle. …
Cigarette smoking. …
Alcohol intake
iron
found in
- liver
- beef
- prune juice
- dried fruit
- beans & lentils
- cereal (cream of what, oatmeal, dry cereal)
characteristics
- Most is stored in hemoglobin (oxygen transport protein in RBC)
- small amounts are stored in myoglobin (storage/transport of oxygen in muscle cells)
- many enzymnes require iron to function
- high amounts of iron are toxic
enough iron
- 16-18mg for men and 15mg for women
- WOmen have to consume ~2500 calories per day to obtain 15mg
- Selection of good sources of iron is needed it women are to get enough
- Most iron in plants poorly absorbed due to tight binding to oxalate, phytate and tannins
- vitamin C can increase non-heme iron absorption and even reverse the inhibiting effect of substances such as tea and calcium/phosphate
- Decrease iron absorption: tea, coffee, calcium and phosphorus, phytate, tannins and fiber
- heme iron not affected much by oother foods/compounds eaten in the same meal
Heme and Non-heme iron
- only foods derived from animal flesh provide heme but they laos contain nonheme iron
- All the iron in foods derived from plants is nonheme iron
- heme accounts for about 10% of average daily iron intake, but 35% is absorbed
Causes of iron deficiency
- about 5% of Canadians but 20-25% worldwide have iron deficiency
- low intake
- blood loss through: menstruation, injury, surgey, ulcers, blood donation
symptoms of iron deficiency anemia
Being pale or having yellow “sallow” skin.
Unexplained fatigue or lack of energy.
Shortness of breath or chest pain, especially with activity.
Unexplained generalized weakness.
Rapid heartbeat.
Pounding or “whooshing” in the ears.
Headache, especially with activity
in infants and children, deficiency anemia may cause irreversible impairment in mental development
Iron overdose
- 10k people per year
- overdoses of iron supplements are a leading cause of accidental poisoning in young children
- keep out of reach of children
- alcohol can increase iron absorption
- iron toxicity causes liver damage, diabetes and heart failure
sodium and potassium
check diagram
hypertension and sodium
hypertension leads to heart disease, kidney disease, strokes and declines in brain function, poor circulation in legs, sudden death
- Normal BP <120/80
- “Silent Killer”
- People with overweight 6x greater risk of having hypertension
- the higher your BP, the higher your risk of health problems. (Someone with BP of 135/85 is twice as likely to have a heart attack or stroke as someone with a BP of 115/75)
What are supplements?
- Vitamins and minerals
– Probiotics
– Herbal remedies
– Homeopathic medicines
– Traditional medicines such as traditional Chinese
medicines
– Other products like amino acids and essential fatty acids
How & when to take multivitamin pill
- with a meal
- USP label (U.S. Pharmacopeia)
- the USP dietary supplement verification program is a voluntary program open to manufacturerrs of dietary supplement finished products from around the world
- A manufacturer may choose to manufacture a supplemet/drug product to the pharmacopoeial standard (e.g. USP) or to the manufacturer/s own standard and label the product as a house standard (e.g. manufacturer’s name standard)
- contains the ingredients listed on the label, in the declared potency and amounts
- does not contain harmful levels pf s[ecofoed cpmta,omamts (e.g. lead and mercury, microbes, pesticides, or other contaminants)
- will break down and release into the body within a specifed amount of time
- Has been made according to FDA current good manufacturing and monitoring processes, and that the supplement will be manufactured with consistent quality from batch to batch
Single vitamins or minerals (iron, calcium, vitamin E, vitamin C)
Iron:
- with meal or glass of juice
- avoid taking with tea or coffee
- if anemic, not at the same time as Ca
Calcium:
- calcium carbonate with a meal
- divide large doses
- Ca+ vitamin D good idea in winter if no multivitamin is taken
Vitamin E:
- nantural more rapidly absorbed and maintained in tissue
- about 2x as potent
Vitamin C:
- Natural and synthetic have equal potency
- pills, foods or rose-hip extracts = same
Herbal Supplements
- considereed natural & therefore healthier and safer
- for a specific condition or general health
- may have health benefits
- lacking well-controlled research studies
- short-term and long-term risks and benefits
- some have hazardous side effects
- may interact with some prescription medications and over the counter drugs
- e.g. garlic increases blood thinning activities of anti-inflammatory drugs and vitaminn E
- advise docotr, pharmacist of all herb use
- take herbs only for short periods
- follow label instructions
- if unusual side effects, stop use immediately
- do not take in place of conventional medicien for chronic conditions
- not for children under 12, pregnant or lactating women, kidney or liver damage, immunocompromised, or undergoing surgey
- How are herbal supplements regulated?
- classified as dietary supplements not drugs
- no vigorous testing by Health Canada or FDA
- test done by Consumer Lab found 25% of 30 brands of ginkgo biloba (e.g.
for memory loss) didn’t have expected levels of active ingredient - 25% of 260 Asian herbal products had high heavy metal contamination
Legislation now requires natural health products to have a natural
product number (NPN). Safe, effective and high quality (documents
submitted by company)
Database: http://www.hc-sc.gc.ca/dhp-mps/prodnatur/applications/licen-
prod/lnhpd-bdpsnh-eng.php
Responsibility still lies with the consumer to be informe
Chapparal - liver damage
Comfrey - liver damage
Ephedra/ma huang - rapid heartbeat, heart attack
Germander - liver damage
Lobelia - breathing problems, rapid heartbeat, coma, death
Magnolia/stephania - kidney damage
Willow bark - Reye’s syndrome in children (brain & liver damage)
Wormwood - nerve damage, arm/leg numbness, delirium, paralysis
Yohimbe - anxiety, paralysis, GI problems, psychosis
Kombucha - liver toxicity
“When kombucha is sold in a raw (unpasteurized) form the live microbes may continue to ferment creating
product risk. This may occur at the point of processing or with consumer mishandling when product is left
unrefrigerated. Acidosis from excess acid can occur in persons with underlying medical conditions, in
particular metabolic issues such as diabetes. Ethanol values in excess of 0.5% can also be of concern to
toddlers and infants, and no alcohol is recommended during pregnancy.” BCCDC
Example of a common supplement (Creatine)
- increases bioavailability of phosphocreatine in muscle cells
- faster resynthesis of ATP (fuel for cellular processes)
- brief high intensity exercise
- body can synthesize PCr from amino acids
- vegetarians may have lower PCr stores…therefore may benefit more from supplementation
- ~0.3 g/jg/day of CR monohydrate for 5-7 days followed by 3-5 g/day thereafter to maintain elevated stores
safety concerns have historically included
- kidney and liver cuntion
- suppress natural creatine synthesis
- promote dehydration and muscle cramping
- muscle injury
no evidence from well-controlled studies (up to 5 years) to support any of these concerns
For any supplement consider:
1. No expert body of nutrition experts recommends routine use of supplements
- do agree some people benefit from supplements
- at or below the RDA (Recommended Daily Allowance) is considered safe
2. Food is more than the sum of its nutrients
- more than micro and macronutrients
- fiber and phytochemicals
3. Taking supplements of single nutrients in large doses may have detrimental effects on nutritional status and health
- e.g. beta carotene and supplements increased the risk of which cancer?
4. Vary substantially in quality
- Ca not dissolving
- Garlic not containing active ingredient
5. Focusing on supplements can take attention away from improving lifestyle
- false sense of security
Water Balance
~ 60 % of adult body is water
