VITAMINSThe Skinny

MAKING INFORMED DECISIONS• Vitamins *uh* what are they good

for?

• How much do you need?

• What happens when you don’t get enough?

• Where can you find them naturally?

• When should you incorporate a supplement?

VITAMIN A• Vision

• Immune function

• Reproduction

• Cell communication• Heart• Lungs• Kidneys

GOTTA GET THAT

(VITAMIN) A

HOW MUCH DO

YOU NEED?

VITAMIN A

What happens if I DON’T get enough?Xerophthalmia –

Early stages: difficulty seeing in low light

Later stages: blindness

How about if I DO?• Lowers the risk of some cancers

(like lung and prostate)

• Slows the rate of age-related macular degeneration

• Reduces the severity of measles in children

“DON’T GET EXCITED”

Life Stage Upper Safe Limit

Birth to 12 months 2,000 IU

Children 1–3 years 2,000 IU

Children 4–8 years 3,000 IU

Children 9–13 years 5,667 IU

Teens 14–18 years 9,333 IU

Adults 19 years and older

10,000 IU

Vitamin A Toxicity:• Dizziness• Nausea• Headaches• Birth Defects• Coma• Death

ON THE “A” LIST…

VITAMIN D• Strong bones

• Properly functioning muscles

• Nervous system

• Immune system

“D” NEED FOR VITAMIN D

SOURCES OF VITAMIN D

• Sun exposure• Fish• Egg• Milk• Butter• Dairy Products

VITAMIN D DEFICIENCY

• Rickets

• Osteoporosis

• Hypertension

• Diabetes

• Allergies

• Dental cavities

• Depression

“D” NEED FOR VITAMIN D

VITAMIN D TOXICITY

Hypercalcemia:

• poor appetite

• Nausea

• Vomiting

• Weakness

• Frequent urination

• Kidney problem

ALWAYS talk to your doctor before taking any supplements.

• Anti-oxidant

• Immune system

• Circulatory system

•Almonds•Asparagus•Avocados•Brazil Nuts•Broccoli•Cod liver oil•Corn oil•Cottonseed oil•Egg Yolks•Green leafy vegetables, like lettuce, spinach, turnip, beet, collard, and dandelion greens•Hazelnuts

•Mangoes•Margarine•Mayonnaise•Olives•Papayas•Peanut oil•Pine nuts•Popcorn•Pumpkin•Safflower oils•Soya bean oil•Sunflower oil•Sweet Potato•Tomato products•Walnuts•Wheat germ oil

HOW MUCH VITAMIN E DO I NEED?

Age Males Females Pregnancy Lactation

0–6 months* 4 mg(6 IU)

4 mg(6 IU)

   

7–12 months* 5 mg(7.5 IU)

5 mg(7.5 IU)

   

1–3 years 6 mg(9 IU)

6 mg(9 IU)

   

4–8 years 7 mg(10.4 IU)

7 mg(10.4 IU)

   

9–13 years 11 mg(16.4 IU)

11 mg(16.4 IU)

   

14+ years 15 mg(22.4 IU)

15 mg(22.4 IU)

15 mg(22.4 IU)

19 mg(28.4 IU)

WHAT HAPPENS IF YOU GET TOO MUCH VITAMIN E?

• Heart Attack

• Stroke

• Birth defects

WHAT HAPPENS IF YOU DON’T GET ENOUGH?Symptoms in children

• Chronic liver disease

• Lack of coordination

• Muscle weakness

• Speech disorder

• Slow growth

Adult Symptoms

• Anemia

• Neurological deficits

• Infertility

• Age spots

• Cataracts

General Symptoms

• Gastrointestinal disease

• Hair loss

• Muscle weakness

• Leg cramps

• Slow tissue healing

FOR MORE INFORMATION

• MedicineNet.com

• Office of Dietary Supplements

• WebMD

• MedicalNewsToday.net

RESOURCES

• Gedney, L. (2013). What Does Vitamin A Do? Retrieved from http://healthyeating.sfgate.com/vitamin-do-5262.html

•  

• Medicinenet.com. (2013) Vitamin D Deficiency. Retrieved from http://www.medicinenet.com/vitamin_d_deficiency/article.htm

•  

• Office of Dietary Supplements. (2013). Dietary Supplement Fact Sheet: Vitamin A. Retrieved from http://ods.od.nih.gov/factsheets/VitaminA-QuickFacts/

•  

• WebMD. (2013). http://www.webmd.com/diet/vitamin-d-directory

•  

• MedicalNewsToday.net. (2013). What is Vitamin E? What Does Vitamin E Do? Retrieved from http://www.medicalnewstoday.com/articles/219486.php

•  

• Simms, P. (2011). Causes and Symptoms of Vitamin E Overdose and Toxicity. Retrieved from http://voices.yahoo.com/causes-symptoms-vitamin-e-overdose-toxicity-7618768.html

•  

• Zeratsky, K. (2013). Nutrition and Healthy Eating: Vitamin D Toxicity. Retrieved from http://www.mayoclinic.com/health/vitamin-d-toxicity/AN02008