This document provides an overview of vitamins, herbs, and nutritional supplements. It defines key terms like vitamins, herbs, recommended dietary allowances, and dietary reference intakes. It differentiates between vitamins and herbs, as well as macronutrients and micronutrients. The document describes several important vitamins (A, B, C, D, E, K), discusses protein supplementation and hydration, and provides references for additional information. The overall message is that nutritional supplementation should be considered on an individual basis in consultation with a health professional.

1. Vitamins, Herbs, and Nutritional
Supplements
By:
Marvin Hall EMT-P, CPT, SPS
Kaplan University
19Jan2014

2. Objectives
• Define Vitamins, Herbs, and Nutritional
Supplements
• Define Recommended Dietary Allowances (RDA)
• Define Dietary Reference Intakes (DRI)
• Differentiate between vitamins and herbs
• Differentiate between macronutrients and
micronutrients
• Describe Vitamins A, B, C, D, E, K
• Determine if protein supplementation is right for
them
• Understand the importance of hydration
• Bringing it all together!

3. Vitamins, Herbs, and Nutritional
Supplements
• What are Vitamins?
– Support metabolism
– Support immunity
– Essential for normal
growth
– Cannot be
synthesized by the
body
– Support cardiac
function
– Support eyesight from
retinal

4. Vitamins, Herbs and Nutritional
Supplements
• What are Herbs?
– Parts of plants used
for flavor, medicine, or
therapeutic properties.
– Includes flowers,
barks, fruits, stems,
roots, or leaves.
– Just because herbs
are natural does not
mean they are safe.

5. Nutritional Supplements
• What are Nutritional
Supplements?
– Nutrients not
otherwise consumed
in sufficient quantities.
• Protein
• Carbohydrates
• Electrolytes
– Dietary supplements
are not intended to
treat, diagnose,
mitigate, prevent, or
cure disease

6. Recommended Dietary Allowances
(RDA) and Dietary Reference Intakes
(DRI)
• What are RDA’s?
– RDA’s are quantities of nutrients in the diet that are
required to maintain good health (Nutrition.gov, 2014)
– How do you determine your RDA’s?
• What are DRI’s?
– A set of values for the dietary intakes of healthy people
used for planning and assessing diets (Nutrition.gov,
2014).
The Department of Agriculture has built a tool to
calculate these:
RDA/DRI Calculator for Health Professionals

7. What’s the difference between Vitamins
and Herbs then?
• Vitamins
– Body cannot create
– Body must have to survive
– Can be taken by mouth as a tablet, capsule, powder, or
liquid
– Comes from foods
• Herbs
–
–
–
–
Body cannot create
Used as dietary supplementation
Can mimic actions of drugs and/or medicines
Can be taken by mouth as a tablet, capsule, powder, or
liquid
– Comes from plants, trees, roots, stems, leaves

8. Micronutrients and Macronutrients
• Micronutrients are those nutrients required by
organisms for physiological function
– Only requires small amounts
– Are not considered vitamins
– Are the minerals needed to support function
•
•
•
•
•
•
Calcium
Chloride
Magnesium
Phosphorus
Potassium
Sodium
• Macronutrients are those nutrients required by
organisms for daily function
– Required in larger amounts
– Are not vitamins or minerals

9. Vitamin A
• What Is Vitamin A?
– It’s fat-soluble
– Important for normal vision, the immune system, and
reproduction
• Where is it found?
–
–
–
–
–
–
Salmon
Green leafy vegetables
Dairy products
Fortified breakfast cereals
Fruits
Carrots

10. Vitamin B
• Vitamin B comes in many forms B1, B2, B3, B5, B6,
B7, B9, B12
–
–
–
–
–
–
–
–
B1 – Thiamine – supports metabolism
B2 – Riboflavin – supports metabolism
B3 – Niacin – supports metabolism
B5 – Pantothenic Acid – Oxidation of fatty acids and
carbohydrates
B6 – Pyridoxine – metabolism of amino acids and lipids.
Important role in gluconeogenesis
B7 – Biotin – metabolism of proteins and lipids
B9 – Folic Acid – metabolism of nucleic acids and
amino acids
B12 – Cobalamin – cellular metabolism of
carbohydrates, proteins, and lipids

11. Vitamin C
• An antioxidant that
helps rid the body of
free radicals.
– Formation of collagen
– a protein to help
heal wounds
– Immune system
support
• Scurvy
– Where is it found?
• Citrus fruits
• Fortified foods and
beverages
• Dietary supplement

12. Vitamin D
• Helps maintain strong
bones
• Is needed to help the body
absorb calcium
• Vitamin D helps protect from
osteoporosis
• Fat-soluble
• Where is it found?
– Fortified dairy
– Fatty fish such as
salmon and tuna
– Beef liver, cheese, and
egg yolks
– Ultraviolet light – Sun
light!

13. Vitamin E
• A fat-soluble nutrient
found in foods.
• Acts as an antioxidant
to rid the body of free
radicals.
• Boosts immune
system
• Where is it found?
–
–
–
–
Vegetable oils
Nuts (legumes)
Green vegetables
Fortified foods

14. Vitamin K
• Fat-soluble
• Required by the body
to heal wounds and
stop bleeding
• Where is it found?
– Green leafy
vegetables
– Vitamin supplements

15. Is Protein Supplementation Right For
You?
•
•
•
•
To protein or not to protein…
What are the benefits to using protein powders?
– Muscle retention
– Muscle gain
What types are available?
– Soy
– Whey
– Isolate
– Casein
– Beef
– Egg
– Plant
How much do you need?

16. Hydration
• Water
– The abundance of life
– The essential nutrient
your body needs
– Can be found
everywhere!
• Necessary for survival
• Necessary for cellular
metabolism
• Hunger may be
disguised as thirst!

17. Summary
• Vitamins are an essential part of life and needed to
sustain body function
• Herbs may look beneficial but consult a Health
Professional before use
• Nutritional Supplementation is on an as needed
basis consult a Health Professional before use
• If you’re unsure of what you should be doing
consult a Health Professional
• Health Professional
–
–
–
–
–
Nutritionist
Health and Wellness Coach
Personal Trainers
Physician – Osteopathic Medicine
Nurses with a nutritional background

18. References
• CDC. (2012, October). Protein. Retrieved from
Centers for Disease Control and Prevention:
http://www.cdc.gov/nutrition/everyone/basics/pr
otein.html
• NCCAM. (2014, January). Dietary and Herbal
Supplements. Retrieved from National Center
for Complementary and Alternative Medicine :
http://nccam.nih.gov/health/supplements?nav=
gsa
• ODS. (2013, July 13). Dietary Supplementation.
Retrieved from Office of Dietary Supplements:
http://ods.od.nih.gov/Health_Information/ODS_
Frequently_Asked_Questions.aspx#Need

19. References
• Schlenker, E. D., & Roth, S. L. (2011). Williams'
Essentials of Nutrition and Diet Therapy. St. Louis:
Elsevier Mosby.
• Skidmore-Roth, L. (2010). Mosby's Handbook of
Herbs & Natural Supplements. St. Louis:
Elsevier.
• Thompson, J., & Manore, M. (2009). Nutrition an
Applied Approach. San Francisco: Benjamin
Cummings.
• USDA. (2014, January). Interactive DRI for Health
Professionals. Retrieved from Unit