Micronutrients

• • Substances required in tiny amounts; cannot survive without
  • not synthesized in the body; has to be obtained from: Food; Vitamin D: Sunlight
• Work with enzymes not independently
• Deficiency

  • Rare in modern Western society but sales of vitamins and mineral supplements are higher than ever
  • Most people believe that they don't consume enough thru diets
  • Supplements are usually taken to achieve good health and wellbeing rather than to address deficiencies
• Do we really need supplements?

  • Large scale studies do not show tangible health benefits
  • No reduction in death/ chronic disease (e.g. Heart disease/ Cancer)
  • Potential reasons: Diff. to assess the benefits and harms b/c intake of micronutrients cannot be controlled strictly in a trial as they occur naturally in foods
• Role of Micronutrient Supplementation

  • Only beneficial if one does not obtain sufficient from their diet
  • Excess: usually excreted rather than benefiting the body
  • Focus on supplements > diet --> Miss out on the synergistic benefits of the micronutrients (Foods contain multiple micronutrients, fibre, macronutrients)
  • Most ppl X take supplements
• Folic acid (Vit. B9)

  • Recommend: Women trying to conceive/ In the first 12 weeks of pregnancy
  • Reduce incidence of Neural Tube Defects in developing baby
  • Supplement 400 ug/ day
• • UK: Increased risk of deficiencies in vit. A, C, D in young children; daily supplement
  • US: > 50 years old = Take B12 supplements; Pregnant = Take Iron
  • Vegan: B12 supplement
• Vit. C & B = Water soluble --> Excess excreted in urine
• Vit. A, D, E, K = Fat soluble --> Stored in liver & adipose cells --> Build up --> Toxic

  • A: Gastrointestinal upset, Headaches, Blurred vision, Impair immune system, Birth defects (Pregnant)
  • C & E: Modulate some chemotherapy regimens outcomes