Unit 4: Vitamins, Herbs and SupplementHW499: Bachelor's Capstone in Health and Wellness

What we will learn

• What are herbs, vitamins, and supplements?

• Why are they so important?

• What are ways that we can utilize herbs, vitamins, and supplements?

• How will that help me?

• How can I get these herbs, vitamins, and/or supplements?

• Can I use them all the time?

What are herbs, vitamins, and supplements?

• Herbs are any plant with leaves, seeds, or flowers used for flavoring, food, medicine, or perfume.

• Vitamins are any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body

• Supplements or Dietary supplements are something you eat and/or drink to enhance or completes a substance.

Why are they so important

• They are important to utilize to help supplement what you may not be getting in your foods. Taking dietary supplements or multivitamins can be beneficial to increase your levels you are lacking in your foods. Every person is different and require certain amounts of these ingredients.

• Before taking any herbs, vitamins, or supplements make sure they don’t interact with your current medications. Some of these ingredients can lesson or increase the value of the medication.

• Check with your doctor to make sure you are getting the proper amount necessary.

What is one way that we can utilize herbs, vitamins, and supplements?

• We can use them to help treat conditions like sleep derivation and insomnia:

• Sleep deprivation is from lack of sleep

• Insomnia is having trouble going and staying asleep.

The Dietary Guidelines for Americans makes these recommendations for certain groups of people • People over age 50 should consume vitamin B12 in its crystalline form, that is, from fortified foods

(like some fortified breakfast cereals) or as a supplement (Nutrition.gov).

(Note that older adults often have a reduced ability to absorb vitamin B12 from foods. However, crystalline vitamin B12, the type of vitamin B12 used in supplements and in fortified foods, is much more easily absorbed.)(Nutrition.gov)

• Women of childbearing age who may become pregnant and adolescent females should eat foods that are a source of heme-iron (link is external) (such as meats) and/or they should eat iron-rich plant foods (like cooked dry beans or spinach) or iron-fortified foods (like fortified cereals) along with a source of vitamin C (link is external) (Nutrition.gov).

• Women of childbearing age who may become pregnant and those who are pregnant should consume adequate synthetic folic acid daily (from fortified foods or supplements) in addition to food forms of folate from a varied diet (Nutrition.gov).

• Older adults, people with dark skin, and people who get insufficient exposure to sunlight should consume extra vitamin D from vitamin D-fortified foods and/or supplements (Nutrition.gov).

Insomnia and sleep deprivation

Herbs/Supplements to help

• Lavender

• Chamomile tea

• Melatonin

• Valerian

• Kava

Natural ways

• Warm milk

• Turn off the TV

• Cool your room down

• White noise

• Get a better mattress and pillows

How will the herbs and supplements help me sleep

• Lavender is a nontoxic way to slip into a peaceful slumber. Find a spray with real lavender and spritz it on your pillow before bedtime

• Melatonin is the hormone that controls sleep, so it's no wonder that it naturally induces sleep

• Valerian is one of the most common sleep remedies for insomnia. Valerian improves deep sleep, speed of falling asleep, and overall quality of sleep

• Chamomile is considered a safe plant and has been used in many cultures for stomach ailments and as a mild sedative.

What are symptoms of insomnia and sleep deprivation?

• Difficulty falling asleep despite being tired

• Waking up frequently during the night

• Trouble getting back to sleep when awakened

• Exhausting sleep

• Relying on sleeping pills or alcohol to fall asleep

• Waking up too early in the morning

• Daytime drowsiness, fatigue, or irritability

• Difficulty concentrating during the day

Common side effects of OTC sleep aids and sleeping pills• Moderate to severe drowsiness the next day

• Dizziness and forgetfulness

• Clumsiness, feeling off balance

• Constipation and urinary retention

• Blurred vision

• Dry mouth and throat

•

Are they safe?

• Before taking any of these herbal and natural supplements to help you sleep, talk to your doctor.

• Some of these herbal supplements like Chamomile are not recommended for breastfeeding women.

• Ask your doctor or a professional on how much you should take with each herb.

• Taking the herbs are safe and not habit forming.

How can I get these herbs, vitamins, and/or supplements?

• These products can be purchased in your drug store, pharmacy, health food store, and grocery store. Some products are sold with instruction on how many and how often to take.

• Review the list of vitamins, herbs, and supplements to determining which ones you are needing and where else you may find them.

• Be cautious with purchasing herbs, vitamins, and supplements online due to not having all active ingredients from supplier.

Can I use them all the time?

• These products are not non toxic, as well as non addictive. Instructions are placed on the bottles to give specific dosage and how many can be taken. Most vitamins, herbs, and supplements are not FDA approved and need to be looked over carefully to decrease harmful affects or interactions with current medications.

Any Questions?

• I tried to give the basics for herbs, vitamins, and supplements. They are many other uses for these products and the lists goes on and on.

• Take the time to view some of the these web links to aid in your search for how vitamins, herbs, and supplements can help you.

Thank You!By Crystal Peacock

References

• http://www.webmd.com/sleep-disorders/features/important-sleep-habits

• http://www.rxlist.com/supplements/article.htm

• http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/natural-good-sleep-tips-on-melatonin-valerian?page=1

http://www.health.com/health/gallery/0,,20306715,00.html

http://www.helpguide.org/articles/sleep/sleeping-pills-and-natural-sleep-aids.htm

http://www.nutrition.gov/dietary-supplements/questions-ask-taking-vitamin-and-mineral-supplements