Supplements In Practice

Question 1

State 3 reasons for using supplements?

Answer 1

For deficiency states

For therapeutic uses

For preventative health

Question 2

Vitamin A, D, K, E and CoQ10 are beat taken with what?

Answer 2

Food that contains at least 3g of fat

Question 3

B vitamins and vitamin C should be taken with what?

Answer 3

Food

Question 4

When should B vitamins not be taken?

Answer 4

Night time as can make insomnia worse or trigger it

Exception b6 - melatonin/sleep 100mg

Question 5

EFAs should be taken with what, and what should be avoided?

Answer 5

Food but avoid other opposing fats - if taking omega 3 don’t supplement during a meal rich in omega 6

Question 6

Amino acids should be taken with what?

Answer 6

Carbs OR on an empty stomach

Question 7

Why are minerals better taken with food?

Answer 7

They require stomach acid for digestion

Question 8

When should calcium and magnesium best taken?

Answer 8

In the evening for a restful sleep

Question 9

In order to be absorbed miners must be?

Answer 9

Ionised

Question 10

Which is absorbed better, calcium citrate or calcium carbonate?

Answer 10

Citrate

Question 11

What is a chelator?

Answer 11

A substance that bonds tightly to mineral atoms and forces the mineral to go wherever the chelator goes

Question 12

Chelator + mineral iron =

Answer 12

Chelate

Question 13

What is the advantage of an amino acid chelate?

Answer 13

Bypasses competitive absorptive interactions with other minerals as it is masked so the body does not treat it as a mineral.

He body is very efficient at absorbing amino acids

Question 14

When is calcium best absorbed?

Answer 14

At night and taken with a snack or with a glass of OJ

Question 15

What is the most bio-available and soluble form of calcium?

Answer 15

Glycinate

Question 16

What form of calcium do most supplements contain?

Answer 16

Citrate

Question 17

What is calcium citrate malate?

Answer 17

A patented type of calcium used in supplements, exceptional absorption, can be consumed with or without food

Question 18

What vitamin is calcium usually given with?

Answer 18

D3 to increase the absorption - results in higher serum levels of calcium

Question 19

What 3 things increase absorption of calcium?

Answer 19

D3, protein and lactose

Question 20

What 3 things slow down absorption?

Answer 20

Phytates, fibre, fatty acids

Question 21

Which mineral competes for the same absorption pathway as calcium?

Answer 21

Magnesium - take 2 hours apart for maximum serum levels

Question 22

Calcium supplementation may reduce absorption of what 2 minerals?

Answer 22

Zinc and iron

Question 23

What is the most readily absorbed and used form of magnesium by the body?

Answer 23

Citrate

Question 24

Magnesium supplementation can cause diarrhoea, which form does not?

Answer 24

Gluconate

Question 25

Magnesium sulfate is what?

Answer 25

Epsom salts - both magnesium and sulphate can be absorbed through the skin

Question 26

What 4 things does magnesium absorption require?

Answer 26

Selenium, parathyroid hormone, B6 and D

Question 27

What 4 things inhibit the absorption of magnesium?

Answer 27

Phytates, fibre, alcohol and excess saturated fat

Question 28

What 3 minerals shouldn’t be supplemented within 2 hours if taking magnesium?

Answer 28

Calcium, zinc and phosphorus

Question 29

What drugs may magnesium interact with?

Answer 29

Antibiotics Blood pressure medication HRT, OCP

Question 30

What is the most common form of potassium supplement which is readily absorbed?

Answer 30

Citrate

Question 31

What type of iron is absorbed better - ferrous or ferric?

Answer 31

Ferrous

Question 32

What is the form of chelated iron that is claimed by manufacturers to have the best absorption?

Answer 32

Ferrous bisglycinate

Question 33

Which form of iron is well absorbed and good for those with a sensitive digestive system?

Answer 33

Ferrous citrate

Question 34

What is the best form of zinc supplementation?

Answer 34

Zinc picolinate - but expensive, citrate is cheaper and still well absorbed

Question 35

Name 3 things that reduce absorption of zinc?

Answer 35

Phytates, calcium, iron

Question 36

What are buffered forms of vitamin c?

Answer 36

Vitamin c joined to alkaline minerals - cause less GIT upset. The body also absorbs the carrier molecule as well as the ascorbate. Calcium ascorbate Magnesium ascorbate Etc

Question 37

What supplement is converted in the body to vitamin A on an as needed basis?

Answer 37

Beta carotene (provitamin A)

Question 38

What type of oils/fats may be better suited to clients with digestive issues?

Answer 38

Emulsified