Vitamins,
Herbs, and
Nutritional
Supplements
By: Ariel Hernandez
Kaplan University
HW499: Bachelor’s Capstone in Health and Wellness
Content Overview
• Fat and Water Soluble Vitamins and their
sources.
• Herbal Supplements.
• Nutritional Supplementation and Common
Misconceptions.
Vitamins
There are 2 categories of vitamins (Fat-Soluble, and Water-Soluble)
Fat – Soluble Vitamins
include: A, D, E, and K.
-
-
-
-
Small amounts of vitamin A,
D, E, and K are essential to
maintaining good health.
Fat-soluble vitamins are not
lost in the cooking process of
foods.
The body stores these
vitamins in the liver and
adipose (fat) tissues when
not used.
Too large of a dosage could
lead to vitamin toxicity.
Only soluble when taken with
fats.
(L. Bellows, 2011)
Water – Soluble Vitamins
Include: B- complex, and C
- Water soluble vitamins are
used right away, and the
only vitamin that is stored
for years is Vitamin B12 in
the liver.
- Can be consumed with no
foods, soluble in water.
Food Sources of Vitamins
•
Food Sources for Fat
Soluble Vitamins:
• Water Soluble Vitamin food
sources.
•
A: Dark-colored fruit, dark
leafy vegetables, egg yolk, liver,
beef, fish.
•
Biotin : Chocolate, cereal, egg yolk,
milk, nuts, organ meats, pork
•
Folate: Asparagus and broccoli, beets,
brewer’s yeast, peanut butter, lentils.
•
Niacin B3: avocado, eggs, lean meats,
legumes, nuts, potato.
•
D: Fatty fish, fish liver oils,
fortified cereals, milk, and dairy
products.
•
E: Avocados, dark green
vegetables, seeds and nuts.
•
Thiamine B1: Dried milk, egg, lean
meats, nuts and seeds.
•
K: Cabbage, cauliflower,
cereals
•
Pyroxidine B6: Avocado, banana,
meat, nuts, poultry.
•
B12: Meat, egg, fortified foods, milk,
organ meats, poultry, shellfish.
Herbal Supplements
• There are many herbal supplements and much to learn about them.
• https://nccih.nih.gov/health/herbsataglance.htm
• The link above is a great source to take a glance at each herbal
supplement and their usage.
• For Example: Rhodiola, known as the golden root, roseroot, and queen’s
crown.
This herb is grown in cold regions of Europe, Asia, and Alaska.
• Common usage for anxiety, fatigue, anemia, impotence, infections,
headache, and depression related to stress.
Nutritional Supplement
• Nutritional Supplements also known as Dietary Supplements are used to help
enhance athletic performance in a sport.
• A look at a few nutritional supplements: Protein, BCAA’s (Branched Chain
Amino Acids), and creatine. All of these are known as the basis for the sports
nutrition world. Many bodybuilders, power lifters, and other strength &
endurance athletes utilize these supplements.
• Protein and BCAA’s go hand in hand because within protein shakes there are
BCAA’s, but some higher level athletes need to consume more amino acids
without the caloric intake of the protein, carbs, and fats within a protein
shake.
• Creatine has been studied over many years and has been found to have great
sports performance outcomes. Creatine is stored within the muscle tissue
and liver. Creatine produces ATP which is essential for muscle contraction
and having this mineral stored within the body it can be readily available.
Many positive brain function affects have also been found through research.
Common Misconceptions
• Most Americans see dietary supplements as a “magic pill” or the basis of
their diet. With this being said, it is not the basis of a diet. Dietary
supplements are to “supplement” what is already an in place healthy and
well balanced diet.
• “Drinking protein will make me bigger faster, so I take 3 shakes a day!”
Although drinking protein shakes will enhance your recovery, and supply
enough amino acids to allow for your body to repair the muscles, and
grow bigger. This is not the only thing people should be worried about,
nor should you consume 3 shakes a day for a normal individual. This
practice may lead to liver failure.
• “These weight loss pills are amazing! I’m not hungry, and have more
energy! I’m going to lose weight!” Yes, you will lose weight, but as
caffeine decreases appetite and increases energy production, for
prolonged usage you may cause you to be dependent on caffeine, and
binge eat due to the little amount you had been eating before.
End Notes
• While Vitamins are essential to human life, we must make sure we take
the proper amount to avoid toxicity.
• Herbal supplementation and Nutritional supplementation should also be
researched, and consulted by a competent medical practitioner prior to
consuming.
• Nutritional supplements should not be consumed if well balanced diet is
not in place, unless directed by medical practitioner.
• Nutritional supplements play a big role in sports performance.
• Research and seek consultation prior to taking anything and although
something may be healthy for you, never take an access amount.
References:
•
Bellows, L. (2015, 03 25). colorado state university. Retrieved 09 20, 2015, from http://
www.ext.colostate.edu/pubs/foodnut/09315.html
•
https://nccih.nih.gov/health/herbsataglance.htm