p.20
Vitamin D: Sources and Recommendations
What is the primary take-home message regarding vitamin D3 supplementation?
Unless you get enough sun exposure to maintain a tan, you should supplement vitamin D3 for the wide range of potential benefits, even if they’re small.
p.21
Vitamin E: Functions and Risks of Over-Supplementation
What is the primary role of Vitamin E in the body?
Vitamin E acts as an antioxidant and plays important roles in cell membranes and cell signaling.
p.35
Potassium and Its Role in Health
Which type of diet is at significant risk of suboptimal potassium intake?
Diets rich in grains and low in vegetables.
p.29
Sodium: Health Impacts and Recommendations
What is considered normal systolic blood pressure according to most official guidelines?
Normal systolic blood pressure is below 120 or 130 mm Hg.
p.26
Vitamin K: Sources and Health Implications
What types of foods are recommended to ensure adequate Vitamin K intake?
Fermented foods, starchy vegetables, and whole foods.
p.33
Sodium: Health Impacts and Recommendations
What should you do if your blood pressure is not in the normal range?
Consider sodium restriction or blood pressure medication.
p.16
Vitamin D: Sources and Recommendations
Why is Vitamin D important for strength trainees?
It is necessary for optimal bone strength, mineral metabolism, immune function, neuromuscular functioning, and testosterone synthesis.
p.12
B-Vitamins: Importance and Sources
Why should pregnant women supplement with folate?
Pregnant women should supplement with 200+ mcg of folate to meet increased nutritional needs during pregnancy.
p.2
Multivitamins and Their Efficacy
What can be a consequence of over-supplementation of vitamins and minerals?
It can cause deficiencies in other micronutrients due to interactions between vitamins and minerals.
p.2
Multivitamins and Their Efficacy
Which micronutrients are often lacking in most multivitamins?
Vitamins D and K, calcium, magnesium, iron, and iodine.
p.28
Sodium: Health Impacts and Recommendations
Why might the correlation between sodium intake and health risks be questioned?
Because it might be the overall diet, not just sodium intake, that increases the risk of heart-related incidents.
p.30
Sodium: Health Impacts and Recommendations
What are the specific risks for individuals who consume less than 2.3 g of sodium per day?
They had a 37% higher CVD mortality and 28% higher all-cause mortality than those who consumed more sodium.
p.37
Micronutrient Deficiencies
What are some of the key functions of calcium in the body?
Neuromuscular functioning, satiety signaling, regulation of blood flow, and bone health.
p.37
Micronutrient Deficiencies
How does calcium intake affect athletes in terms of fat gain?
Athletes that consume more calcium tend to gain less fat than those who consume little calcium, independent of energy intake.
p.8
B-Vitamins: Importance and Sources
Which cells in the human body are affected by Vitamin B12?
Every cell of the human body.
p.36
Micronutrient Deficiencies
How is chloride most commonly consumed?
Chloride is almost exclusively consumed along with sodium in table salt (sodium chloride with 60% chloride).
p.35
Potassium and Its Role in Health
Why is potassium supplementation above 100 mg per day generally inadvisable?
Because it can cause digestive problems and, in large amounts, can be lethal due to rapid absorption.
p.5
Vitamin C: Functions and Requirements
What effect does supplementing a gram or more of vitamin C have on muscle growth?
It interferes with anabolic muscle signaling, strength development, and muscle growth.
p.4
Vitamin C: Functions and Requirements
How does Vitamin C help prevent inflammation?
Vitamin C prevents free radical damage and oxidative stress, thereby keeping inflammation in check.
p.24
Vitamin K: Sources and Health Implications
How does Vitamin K interact with other nutrients during bone formation?
Vitamin K interacts with vitamin D and calcium during bone formation.
p.25
Vitamin K: Sources and Health Implications
Why is vitamin K deficiency difficult to diagnose?
Bloodwork can only show vitamin K levels in serum, not in the intestines.
p.25
Vitamin K: Sources and Health Implications
How do doctors commonly test for vitamin K deficiency?
By seeing how long it takes for your blood to clot.
p.27
Sodium: Health Impacts and Recommendations
Why is sodium essential for humans?
It helps maintain fluid balance in various tissues as a key electrolyte.
p.22
Vitamin E: Functions and Risks of Over-Supplementation
Which foods are rich in vitamin E?
Plant foods, especially the oils in nuts and green vegetables.
p.3
Multivitamins and Their Efficacy
What is the Latin phrase that emphasizes the connection between physical health, mental health, and optimal performance?
Mens sana in corpore sano (A healthy mind in a healthy body).
p.36
Micronutrient Deficiencies
What is the primary function of chloride in the body?
Chloride functions as an electrolyte.
p.21
Vitamin E: Functions and Risks of Over-Supplementation
What can over-supplementation of one Vitamin E isoform cause?
It can cause competitive uptake inhibition of the other isoforms, potentially leading to a deficiency and imbalance in the body.
p.12
B-Vitamins: Importance and Sources
Why should vegetarians supplement with a B-vitamin complex?
Vegetarians should supplement with a B-vitamin complex, including 4+ mcg of Vitamin B12, because their diet may lack sufficient B-vitamins.
p.1
Multivitamins and Their Efficacy
Is there a need for a multivitamin if your diet is already good?
No, there is no need for a multivitamin if your diet is already good.
p.25
Vitamin K: Sources and Health Implications
Why does the body need to consume vitamin K regularly despite it being a fat-soluble vitamin?
The body does not retain vitamin K very effectively.
p.22
Vitamin E: Functions and Risks of Over-Supplementation
How much vitamin E is recommended during lactation?
19 mg (28.4 IU) of RRR α-tocopherol.
p.22
Vitamin E: Functions and Risks of Over-Supplementation
How does the absorption of vitamin E improve?
Vitamin E’s absorption is much higher in a fatty meal.
p.34
Potassium and Its Role in Health
What are some functions of potassium in the body?
Potassium is needed for nerve transmission, muscular contractions, blood pressure regulation, kidney functioning, calcium absorption, insulin secretion, and maintaining acid-base balance.
p.8
B-Vitamins: Importance and Sources
What processes in the human body are especially affected by Vitamin B12?
DNA synthesis and regulation, fatty acid metabolism, and amino acid metabolism.
p.35
Potassium and Its Role in Health
What is the primary take-home message for adequate potassium intake?
Consuming a lot of whole foods, regardless of the specific types.
p.4
Vitamin C: Functions and Requirements
What type of vitamin is Vitamin C?
Vitamin C is a water-soluble antioxidant.
p.25
Vitamin K: Sources and Health Implications
Where is vitamin K2 (menaquinone) found in large amounts?
In fermented foods like aged cheese.
p.28
Sodium: Health Impacts and Recommendations
What health issues are associated with high sodium intake?
Increased blood pressure, cardiovascular disease (CVD), and stroke.
p.28
Sodium: Health Impacts and Recommendations
What type of research primarily supports the health effects of sodium intake?
Cross-sectional, observational research from epidemiology.
p.13
Vitamin A and Carotenoids
What is Vitamin A also called?
Preformed vitamin A or retinoid.
p.22
Vitamin E: Functions and Risks of Over-Supplementation
What is the RDA for vitamin E for adults?
15 mg (22.4 IU) of RRR α-tocopherol.
p.24
Vitamin K: Sources and Health Implications
Which foods are sources of Vitamin K2?
Vitamin K2 is produced by bacteria in foods such as cheese and natto.
p.34
Potassium and Its Role in Health
How much potassium does the average adult need per day?
The Adequate Intake of potassium is 4.7 grams per day for adults.
p.21
Vitamin E: Functions and Risks of Over-Supplementation
What is a common misconception about Vitamin E in multivitamins?
Many people think Vitamin E is just alpha-tocopherol, but it actually has 8 different isoforms.
p.36
Micronutrient Deficiencies
What is the primary take-home message regarding chloride intake?
As long as your sodium intake is under control, your chloride intake will be as well.
p.12
B-Vitamins: Importance and Sources
What is the primary take-home message regarding a high protein diet and B-vitamin requirements?
A high protein diet from whole foods generally meets B-vitamin requirements, except for vegetarians and pregnant women.
p.29
Sodium: Health Impacts and Recommendations
What is considered normal diastolic blood pressure according to most official guidelines?
Normal diastolic blood pressure is below 80 or 85 mm Hg.
p.14
Vitamin A and Carotenoids
Which food has the highest β-carotene content per ½ cup cooked serving?
Spinach with 5,660 IU (472 μg).
p.24
Vitamin K: Sources and Health Implications
What is the daily Adequate Intake for Vitamin K for men and women?
120 mcg for men and 90 mcg for women.
p.2
Multivitamins and Their Efficacy
What impact can micronutrients have on strength training?
They can impact the sensation of fatigue during strength training.
p.28
Sodium: Health Impacts and Recommendations
What is the difference between systolic and diastolic blood pressure?
Systolic blood pressure is the top pressure when the heart contracts and pumps blood, while diastolic blood pressure is the pressure when the heart relaxes and fills with blood between beats.
p.18
Vitamin D: Sources and Recommendations
How can you generally achieve an optimal serum vitamin D concentration?
With 10-30 minutes of daily near-full-body sun exposure with a UV index of at least 3.
p.10
B-Vitamins: Importance and Sources
Do B-vitamins have any known toxicity mechanism at high intakes?
No, B-vitamins have no known toxicity mechanism even at very high intakes and are easily excreted in the urine.
p.34
Potassium and Its Role in Health
Where is most of the body's potassium stored?
Almost all of the body's potassium is stored within cells.
p.22
Vitamin E: Functions and Risks of Over-Supplementation
What is the primary take-home message regarding vitamin E intake?
As long as your diet has enough fats and green veggies, or lots of plants in general, you shouldn’t have to worry about vitamin E. Supplementation is more likely to be harmful than helpful.
p.8
B-Vitamins: Importance and Sources
What are the common forms of Vitamin B12 in supplements?
Cyanocobalamin and methylcobalamin.
p.33
Sodium: Health Impacts and Recommendations
What is the primary take-home message regarding sodium intake for healthy, exercising individuals?
Enjoy your salt to taste but keep an eye on your blood pressure periodically.
p.14
Vitamin A and Carotenoids
What effect does a high intake of carotenoids have on your skin?
It gives your skin a yellow tint.
p.2
Multivitamins and Their Efficacy
What is a general rule of thumb for consuming multivitamins?
Don't consume a multivitamin that has much more than 100% of the recommended daily intake of nutrients unless you have a good reason.
p.14
Vitamin A and Carotenoids
What type of diet should result in adequate Vitamin A activity without the need for supplementation?
A high protein, fibrous, whole foods-based diet.
p.34
Potassium and Its Role in Health
What is the role of potassium in the body?
Potassium functions as an electrolyte essential for survival, regulating fluid volumes, nerve transmission, muscular contractions, blood pressure, and kidney functioning.
p.32
Sodium: Health Impacts and Recommendations
Which individuals are more likely to benefit from sodium restriction?
Individuals with high blood pressure, heart failure, or chronic kidney disease.
p.37
Micronutrient Deficiencies
Why are vegetables like spinach, rhubarb, and Swiss chard considered poor sources of calcium?
Because they contain large amounts of oxalic acid, which binds calcium and inhibits its absorption.
p.7
B-Vitamins: Importance and Sources
What is the role of Vitamin B9 (folic acid, folate)?
Vitamin B9 is a precursor needed to make, repair, and methylate DNA; it is a cofactor in various reactions and is especially important in aiding rapid cell division and growth, such as in infancy and pregnancy.
p.11
B-Vitamins: Importance and Sources
Why is sufficient serum vitamin B12 not a guarantee of sufficient intracellular levels?
Because you also need to check for elevated methylmalonic acid and serum homocysteine levels.
p.2
Multivitamins and Their Efficacy
Why do most multivitamins have poor bioavailability?
They contain cheap isoforms, resulting in an imbalanced ratio of isoforms in the body.
p.15
Vitamin A and Carotenoids
Has a Tolerable Upper Intake Level been established for β-carotene or other carotenoids?
No, a Tolerable Upper Intake Level has not been established for β-carotene or other carotenoids.
p.15
Vitamin A and Carotenoids
What types of foods are rich in (pro-)vitamin A?
Both fatty protein sources and vegetables.
p.29
Sodium: Health Impacts and Recommendations
What is the absolute risk reduction from lowering blood pressure within the normal range for lean, exercising individuals?
The absolute risk reduction is minor.
p.13
Vitamin A and Carotenoids
What additional function do carotenoids have?
They function as antioxidants.
p.24
Vitamin K: Sources and Health Implications
Where is Vitamin K1 primarily found?
Vitamin K1 is found in plants and is commonly the primary source of vitamin K in the diet.
p.13
Vitamin A and Carotenoids
Where is Vitamin A primarily found?
In animal foods, especially liver.
p.29
Sodium: Health Impacts and Recommendations
How does the benefit of blood pressure reduction from lower sodium intake depend on your current blood pressure?
The benefit depends on your current blood pressure; it is more beneficial for those with higher blood pressure.
p.14
Vitamin A and Carotenoids
Which food has the highest Vitamin A content per 3 oz. serving?
Beef liver with 22,000 IU (6,600 μg).
p.25
Vitamin K: Sources and Health Implications
How can bacteria in your intestines contribute to vitamin K2 levels?
They can convert vitamin K1 to K2.
p.14
Vitamin A and Carotenoids
What is the Tolerable Upper Intake Level (UL) for preformed Vitamin A per day?
3,000 μg RAE (10,000 IU).
p.7
B-Vitamins: Importance and Sources
What are B-vitamins?
B-vitamins are a class of related vitamins that function as co-factors or precursors for various metabolic processes, including energy production.
p.18
Vitamin D: Sources and Recommendations
Why do almost everyone in Northern countries benefit from vitamin D supplementation?
Because they see little strong sunlight and there is very little vitamin D in food.
p.34
Potassium and Its Role in Health
Why is potassium considered an essential micronutrient?
Potassium is essential because it is lost in urine, stool, and sweat, and is necessary for various bodily functions.
p.9
B-Vitamins: Importance and Sources
Why are vegetarians at risk for vitamin B12 deficiency?
Because vitamin B12 is practically only found in animal foods.
p.33
Sodium: Health Impacts and Recommendations
How can you ensure your sodium intake is in the ideal range without obsessing over it?
Consume salt to taste without restriction and avoid very high sodium junk foods.
p.21
Vitamin E: Functions and Risks of Over-Supplementation
What is the risk associated with very high levels of the alpha isomer of Vitamin E?
Very high levels of the alpha isomer have been associated with increased cardiovascular disease.
p.16
Vitamin D: Sources and Recommendations
What additional benefit can getting enough Vitamin D provide?
Getting enough Vitamin D can improve sleep quality.
p.31
Sodium: Health Impacts and Recommendations
What is hyponatremia?
A condition in which serum sodium sinks to life-threatening levels.
p.4
Vitamin C: Functions and Requirements
Which compounds does Vitamin C help produce that are important for connective tissue health, energy production, and brain functioning?
Vitamin C is crucial for the production of collagen, carnitine, tyrosine, norepinephrine, and serotonin.
p.28
Sodium: Health Impacts and Recommendations
What is hypertension?
The term for high blood pressure, which increases the strain on blood vessels and the heart.
p.25
Vitamin K: Sources and Health Implications
Is there a risk of vitamin K toxicity with supplementation?
There is virtually no risk of vitamin K toxicity, so supplementation is safe.
p.1
Multivitamins and Their Efficacy
Why might it be reasonable to consume a multivitamin?
To make sure you cover all bases and avoid micronutrient deficiencies.
p.32
Sodium: Health Impacts and Recommendations
What treatments are generally recommended as first-line for exercising individuals with high blood pressure?
Diuretics or angiotensin-converting enzyme (ACE) inhibitors.
p.19
Vitamin D: Sources and Recommendations
Why should vitamin D be consumed with a meal containing fats?
Because vitamin D is fat-soluble.
p.16
Vitamin D: Sources and Recommendations
What type of vitamin is Vitamin D3 (cholecalciferol)?
Vitamin D3 is a fat-soluble pro-hormone and an essential vitamin.
p.29
Sodium: Health Impacts and Recommendations
What did the 2022 meta-analysis find about switching from sodium chloride to potassium chloride?
It found that switching to potassium chloride reduced blood pressure and all-cause mortality considerably.
p.24
Vitamin K: Sources and Health Implications
What is the primary function of Vitamin K in the body?
Vitamin K is required to form coagulation factors, which are essential for blood clotting.
p.10
B-Vitamins: Importance and Sources
How much vitamin B12 does the body absorb from a 1,000 mcg intake?
The body absorbs only about 13 mcg from a 1,000 mcg intake.
p.30
Sodium: Health Impacts and Recommendations
What happens when sodium intake is excessively low?
It activates the renin-angiotensin-aldosterone system (RAAS) and the sympathetic nervous system, creating a stress response similar to chronic stress.
p.27
Sodium: Health Impacts and Recommendations
What are the components of sodium chloride?
40% sodium (Na) and 60% chloride (Cl).
p.13
Vitamin A and Carotenoids
How does excess Vitamin A intake affect Vitamin K?
It interferes with Vitamin K absorption.
p.28
Sodium: Health Impacts and Recommendations
On average, what effect does salt restriction have on the population?
Salt restriction reduces blood pressure in the population.
p.34
Potassium and Its Role in Health
What foods are rich in potassium?
Potassium is found in almost all whole foods, notably animal and fish flesh, fruit, vegetables, dairy, tea, and coffee.
p.22
Vitamin E: Functions and Risks of Over-Supplementation
How can vitamin E deficiency be diagnosed?
With bloodwork: a serum alpha-tocopherol level below 5 mcg/mL strongly indicates vitamin E deficiency.
p.9
B-Vitamins: Importance and Sources
Why is supplementing 200+ mcg of folate per day advisable during pregnancy?
Because there’s little toxicity risk and it ensures adequate intake.
p.11
B-Vitamins: Importance and Sources
What accumulates in the body due to vitamin B12 deficiency?
Methylmalonic acid (MMA) and homocysteine.
p.21
Vitamin E: Functions and Risks of Over-Supplementation
How many isoforms or vitamers does Vitamin E have?
Vitamin E has 8 isoforms/vitamers, which include 4 tocopherols and 4 tocotrienols.
p.35
Potassium and Its Role in Health
Why is bloodwork nearly useless for diagnosing potassium deficiency?
Because almost all potassium stores are intracellular.
p.5
Vitamin C: Functions and Requirements
Why is it not advisable to consume high doses of vitamin C after exercise?
Because it can suppress inflammation too much, sabotaging muscle growth and exercise adaptations.
p.10
B-Vitamins: Importance and Sources
Why might lacto-ovo vegetarians have difficulty consuming enough vitamin B12?
Because vitamin B12 is primarily found in animal products, and even foods like cottage cheese, pork loin, eggs, and poultry contain relatively low amounts.
p.10
B-Vitamins: Importance and Sources
What happens to the bioavailability of vitamin B12 when intake exceeds 2 mcg?
The oral bioavailability of vitamin B12 decreases dramatically above intakes of 2 mcg.
p.24
Vitamin K: Sources and Health Implications
What is a more conservative recommendation for daily Vitamin K intake?
1 mcg per kilogram of body weight.
p.22
Vitamin E: Functions and Risks of Over-Supplementation
What is the effect of high doses of vitamin E on training adaptations?
Doses upward of 235 mg of vitamin E may impair training adaptations, including muscle growth, by excessively suppressing inflammation.
p.32
Sodium: Health Impacts and Recommendations
What is the relationship between sodium intake and health?
Sodium intake has an optimum curve relation with health: too low and too high intakes can both be harmful.
p.24
Vitamin K: Sources and Health Implications
What are the two natural forms of Vitamin K?
Vitamin K1 (phylloquinone) and Vitamin K2 (menaquinone).
p.18
Vitamin D: Sources and Recommendations
How does skin color affect the time required for optimal vitamin D synthesis from sun exposure?
The darker someone's skin, the more sun exposure they need.
p.32
Sodium: Health Impacts and Recommendations
What is a preferable alternative to a very strict low-sodium diet for individuals with high blood pressure?
Blood pressure medication, which can be very effective with an excellent safety profile and practically no major side effects.
p.9
B-Vitamins: Importance and Sources
Which two groups are notable exceptions that might need to monitor their B-vitamin intake?
Vegetarians and pregnant women.
p.35
Potassium and Its Role in Health
What are the symptoms of potassium deficiency (hypokalemia)?
Malaise, constipation, muscle weakness, and fatigue.
p.16
Vitamin D: Sources and Recommendations
How is Vitamin D3 produced naturally in the body?
It is produced naturally by the skin after exposure to ultraviolet radiation, particularly UVB, like in sunlight.
p.16
Vitamin D: Sources and Recommendations
How can Vitamin D levels influence strength development?
Vitamin D levels can significantly influence strength development, lean body mass, and injury resistance.
p.31
Sodium: Health Impacts and Recommendations
What systems are activated by increased insulin resistance due to low salt diets?
The renin-angiotensin-aldosterone and sympathetic nervous systems.
p.15
Vitamin A and Carotenoids
Is hypercarotenosis harmful?
No, it is harmless and can even make you look extra healthy up to a point.
p.31
Sodium: Health Impacts and Recommendations
What is the optimum level of sodium intake for cardiovascular health?
Around 3-5 grams per day.
p.24
Vitamin K: Sources and Health Implications
Which foods contain more than 200 μg of Vitamin K per 100 g?
Broccoli, kale, swiss chard, turnips, watercress greens, collards, spinach, salad greens.
p.13
Vitamin A and Carotenoids
What are the essential functions of Vitamin A?
Vision, cellular differentiation, growth, reproduction, bone development, and immune system functions.
p.13
Vitamin A and Carotenoids
How does high β-carotene intake affect plasma Vitamin E concentrations?
It may decrease plasma Vitamin E concentrations.
p.10
B-Vitamins: Importance and Sources
When is it better to consume vitamin B12 supplements for better absorption?
It's better to consume vitamin B12 supplements while fasted, as bioavailability is lower when taken with a meal.
p.10
B-Vitamins: Importance and Sources
What is the recommended daily supplementation for vegetarians to ensure adequate vitamin B12 intake?
Vegetarians should supplement a daily B-vitamin complex with at least 100% of the RDI of all B-vitamins and 4 mcg of vitamin B12.
p.27
Sodium: Health Impacts and Recommendations
How does sodium affect tissue fluid levels?
Sodium attracts water, so its concentration determines the fluid level in tissues.
p.37
Micronutrient Deficiencies
Name some of the best food sources of calcium.
Dairy products (milk, cheese, yogurt), selected seafood (salmon, sardines with bones, clams, oysters), selected vegetables (turnips, mustard greens, broccoli, cauliflower, kale), legumes, tofu, and nuts.
p.9
B-Vitamins: Importance and Sources
Why don't strength trainees generally need to track their B-vitamin intake?
Because B-vitamins are present in most whole foods, particularly animal protein sources.
p.14
Vitamin A and Carotenoids
What are some symptoms of acute hypervitaminosis A?
Nausea, vomiting, double or blurred vision, increased intracranial pressure, headache, dizziness, and skin desquamation.
p.1
Multivitamins and Their Efficacy
What is a common problem with most multivitamins?
Most multivitamins employ cheap manufacturing methods that result in nutrients that are not bioavailable.
p.13
Vitamin A and Carotenoids
What are the recommended daily allowances (RDA) for Vitamin A for adult men and women?
900 μg RAE (3,000 IU) for adult men and 700 μg RAE (2,310 IU) for adult women.
p.9
B-Vitamins: Importance and Sources
Why do pregnant women have a high requirement for folic acid (vitamin B9)?
Because it’s important for the neural development of the child.
p.6
Vitamin C: Functions and Requirements
What is the primary take-home message regarding vitamin C intake?
Eat your fruits or veggies and you don’t have to worry about vitamin C.
