Fitness & Nutrition for a

Lifetime of Wellness
Instructor Brian Barger
Lecture 1: Vitamins, Herbs, & Supplements
• Introduction
– Brian Barger currently pursuing a Bachelor’s degree in Health and
Wellness
– I am passionate about Health and Wellness and came to it later in
my life through a series of events, health challenges, and a desire to
experience all that life has to offer
– The goal of this course is to expose people who find themselves at a
cross-roads in life about what they want out of the time they have
left and building a foundation to enjoy life as we progress through
the back half
Vitamins, Herbs, & Supplements

• What are Vitamins

• What are the different types of Vitamins
• Why do we need to consume adequate quantities daily
• How do you establish appropriate intake
• Most common Vitamin deficiencies in adults
 What are Vitamins

• Essential for survival

• Separated into two groups

 What are the different types of Vitamins

• Water Soluble
• Vitamin C
• B Vitamins

• Fat Soluble
• Vitamin A
• Vitamin D
• Vitamin K
• Vitamin E
 Why do we need to consume adequate quantities daily

• Vitamins are support and facilitate

hundreds of processes in our bodies

• Vitamins Facilitate energy production

• Vitamins Essential to healthy blood

• Vitamins and disease prevention

• Vitamins for growth and development

 How do you establish appropriate intake

• Recommended Daily Allowance

• Recommended Daily Intake Chart

• Gender Considerations

• Lifecycle Considerations
• Pregnancy
• Menopause
• Age
Most common Vitamin deficiencies in adults

• Vitamin D

• Vitamin B6

• Vitamin C

• Vitamin B12

(CDC, n.d.)
Discussion
 Herbs Defined

• Herbs are plants

• Herbs are not spices

• Herbs in medicine
How are Herbs Beneficial

• Herbs as Medicine are not

myth or urban legends
• Herbs in the United States
• Herbs in Medicine
 Herbal Resources
• Food and Drug Administration

• American Botanical Council

• Pocket Guide to Herbal Medicine

• American Association of Naturopathic

Physicians

• National Library of Medicine

• Medline Plus
Discussion
What are Nutritional Supplements

• What are Nutritional

Supplements?

• Are they safe?

• What are the risks?

Who should take supplements
• People on “Diets”
• Vegans
• Infants & Children
• Elderly
• People taking some
medications
• Women of childbearing age
or who are pregnant
De-coding Supplements

• Dietary Supplements

• Standardized

• Non-Standardized
Discussion
 References

Centers for Disease Control and Prevention. (2022, June 15). Folic acid.
https://www.cdc.gov/ncbddd/folicacid/about.html#:~:text=Why%20folic%20acid%20is%20important,and%20spine%20(spina%20bifida).

Centers for Disease Control. (n.d.). CDC’s Second Nutrition Report. Centers for Disease Control.
https://www.cdc.gov/nutritionreport/pdf/4Page_%202nd%20Nutrition%20Report_508_032912.pdf

FDA. (2022, October 16). Questions and answers on dietary supplements. U.S. Food and Drug Administration. https://www.fda.gov/food/information-consumers-using-
dietary-supplements/questions-and-answers-dietary-supplements#:~:text=FDA%20generally%20does%20not%20approve,in%20violation%20of%20federal%20law.

Gallagher, J. C. (2013, June). Vitamin D and aging. Endocrinology and metabolism clinics of North America. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3782116/

Gosvenor, M. B., Smolin, L. A. (2017). Visualizing Nutrition: Everyday Choices, 4th Edition. [[VitalSource Bookshelf version]]. Retrieved from vbk://9781119395539
 References

Guldiken, B., Ozkan, G., Catalkaya, G., Ceylan, F. D., Ekin Yalcinkaya, I., & Capanoglu, E. (2018). Phytochemicals of herbs and spices: Health versus toxicological
effects. Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association, 119, 37–49.
https://doi.org/10.1016/j.fct.2018.05.050

Hanrahan, C., & Odle, T. G. (2009). Herbalism, Western. In L. J. Fundukian (Ed.), The Gale Encyclopedia of Alternative Medicine (3rd ed., Vol. 2, pp. 1048-1053). Gale.
https://link-gale-com.libauth.purdueglobal.edu/apps/doc/CX3240100397/GVRL?u=chic13451&sid=bookmark-GVRL&xid=e869554f

Heidelbaugh JJ. Proton pump inhibitors and risk of vitamin and mineral deficiency: evidence and clinical implications. Therapeutic Advances in Drug Safety. 2013;4(3):125-133.
doi:10.1177/2042098613482484

Joan Webster-Gandy, Angela Madden, & Michelle Holdsworth. (2006). Oxford Handbook of Nutrition and Dietetics. OUP Oxford.

Karin Kraft, & Christopher Hobbs. (2004). Pocket Guide to Herbal Medicine. Thieme.

Mayo Foundation for Medical Education and Research. (2023, August 10). Vitamin B-6. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-
20363468#:~:text=Vitamin%20B%2D6%20(pyridoxine),chickpeas%2C%20bananas%20and%20fortified%20cereals.
 References

Mayo Foundation for Medical Education and Research. (2023b, August 10). Vitamin B-12. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-
20363663

Maxfield, L., Daley, S. F., & Crane, J. S. (2023, November 12). Vitamin C deficiency - statpearls - NCBI bookshelf. National Library of Medicine.
https://www.ncbi.nlm.nih.gov/books/NBK493187/

National Institutes of Health . (n.d.). Summary tables - dietary reference intakes for calcium and vitamin D ... U.S. Department of Health and Human Services.
https://www.ncbi.nlm.nih.gov/books/NBK56068/

Sanchez, E., & Kelley, K. (2023, March 14). Herb and spice history. Penn State Extension. https://extension.psu.edu/herb-and-spice-history

U.S. Department of Health and Human Services. (n.d.). Using dietary supplements wisely. National Center for Complementary and Integrative Health.
https://www.nccih.nih.gov/health/using-dietary-supplements-wisely

U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - dietary supplements: What you need to know. NIH Office of Dietary Supplements.
https://ods.od.nih.gov/factsheets/WYNTK-Consumer/

U.S. Department of Health and Human Services. (n.d.-a). Office of dietary supplements - botanical dietary supplements background information. NIH Office of
Dietary Supplements. https://ods.od.nih.gov/factsheets/BotanicalBackground-Consumer/