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NorthernMusician posted some good info. yesterday about a nutrition study, that has really gotten me interested in the subject. I came across a recent study in China on the effects of multivitamin and mineral supplementation in obese women. One group of women took multivitamin and mineral supplements, one group took just calcium supplements, and another group took a placebo. Results after 26 weeks, compared to the placebo group: Women taking the multivitamin and mineral supplements had lowered their body weight, BMI, fat mass, total cholesterol, LDL cholesterol, and significantly raised their HDL cholesterol and resting energy expenditure. There was borderline significant trend of reducing their waist circumference. Women taking just the calcium supplement showed significantly lower LDL cholesterol and significantly higher HDL cholesterol levels. The study concluded: "The results suggest that, in obese individuals, multivitamin and mineral supplementation could reduce body weight and fatness and improve serum lipid profiles, possibly through increased energy expenditure and fat oxidation. Supplementation of calcium alone (162 mg per day) only improved lipid profiles." It would seem that taking vitamin and mineral supplements does more than just make our pee more expensive. I find this very encouraging. Since taking vitamins and minerals daily over the past 15 months I've seen an increase in my HDL and lower total cholesterol numbers. I'm also coming across research that suggests that all calories are not equal, that macros do matter, especially as it relates to "empty calories" that have no nutrient value (mainly sugars and highly refined carbs). There's even evidence that suggests that the mix of microbes in our gut effects how well different individuals process and extract nutrition and energy from food. Obese people may have microbes that do a better job of breaking down complex carbohydrates and fats which means they extract more usable energy which then gets stored as fat. Here's a link to more info. on the Chinese study if interested: http://www.nature.com/ijo/journal/v34/n6/abs/ijo201014a.html
Diet Calendar Entries for 05 August 2015:
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1663 kcal
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Fat: 52.95g | Prot: 125.09g | Carb: 188.19g.
Breakfast: David Seeds Roasted and Salted Sunflower Seeds, Coffee. Lunch: Mission Restaurant Style Tortilla Chips, Wyman's Fresh Frozen Wild Blueberries, Hershey's Natural Unsweetened Cocoa, Spinach (Chopped or Leaf, Frozen), Dannon Light & Fit Greek Blends - Raspberry Chocolate, Silk Pure Almond Milk - Original, Optimum Nutrition Gold Standard 100% Whey - Double Rich Chocolate, Whole Foods Market Nectarines. Dinner: Bananas, Spinach, Hershey's Natural Unsweetened Cocoa, Optimum Nutrition Gold Standard 100% Whey - Double Rich Chocolate, Silk Pure Almond Milk - Original, Giant Eagle Cherry Tomatoes, Mission Carb Balance Burrito, Avocados, Cucumber (with Peel), Bumble Bee Solid White Albacore in Water, Great Value Light Mayonnaise, Kraft 2% Mexican Style Four Cheese. Snacks/Other: Pepperidge Farm Goldfish Whole Grain Snack Crackers - Cheddar, Sam's Choice Chocolate Chip Cookies. more...
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 Comments
That is interesting! I've never been a multivitamin user, something to consider.
05 Aug 15 by member: Annabelle3117
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I don't know, I think if you eat a balanced and varied diet, and haven't got a particular problem with absorbing nutrients, then shouldn't need supplements. I do take a fish oil supplement however, but that's because I do tend to eat very low fat and rarely eat fish these days, so I think it may help me.
05 Aug 15 by member: heidij123
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Yes -- very good info . . . I have several (likely 'expired') bottles of vitamins/supplements lying around that I purchase with good intentions, but never get in the habit of actually taking them, even though I think VERY FEW of the world's population can get ALL the recommended vitamins/nutrients/etc. from their daily food/drink alone.
Also LOL at your 'pee' line!!
05 Aug 15 by member: losinit1655
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Thanks for the info very interesting.
05 Aug 15 by member: Samjlopez
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Big fan of supplements and have been for years. Probiotics and enzymes kept me out the hospital for gut issues.
05 Aug 15 by member: ClassicRocker
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From another study referring to consumption of essential trace elements and minerals: "In all cases (except for sodium) Paleolithic intake would have exceeded that in the present, usually by twofold or more, whether the data be presented as intake/d or intake/1000 kcal. These estimates for mineral consumption parallel those presented elsewhere for vitamins (16), whose preagricultural intake also ranged from 2 to 8 times higher than that of present day Westerners. With regard to mineral/trace element nutriture our ancestors consumed more each day (generally 23X, but up to 89X for certain nutrients). " I would say our modern diet and foods are lacking in these nutrients compared to what humans used to eat in the past.
05 Aug 15 by member: jmb3450
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Thanks for the link. Very interesting. I take vitamins, but not a multi with minerals. I'll start now adding one more pill to the pill box.
05 Aug 15 by member: dboza
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I would say our modern diet and foods are lacking in these nutrients compared to what humans used to eat in the past. Definitely Jim.... take into account the chemicals used too.
05 Aug 15 by member: ClassicRocker
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05 Aug 15 by member: Rockiesfan
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Thank you for sharing. I'd better start taking my vitamins! Actually I'd better go buy some fresh ones since the ones I have are expired.
05 Aug 15 by member: teskandar
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I have been taking vitamin and mineral supplements all along. Sadly I should have been doing it before i started this WOE.
05 Aug 15 by member: Pterath
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Needed to hear that...thanks
05 Aug 15 by member: alphamares
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I really enjoy all the good nutrition info you have provided. It has helped me to focus on what levels I really need for weight reduction. Again, Thank YOU!
05 Aug 15 by member: kclab
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Good information...thanks
05 Aug 15 by member: Anuitutu
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I normally take a fairly high potency multi vitamin with minerals and iron, also calcium citrate, vitamin D, a B complex, and magnesium. Yup I do the vitamins. there are reasons for each one.
05 Aug 15 by member: wholefoodnut
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More bear meet, grubs, huckleberries, and swamp root. Good to know. I often tried the multivitamin thing; I just keep forgetting I have them. Wife puts them away and they're gone. (Yes, I can blame her.)
05 Aug 15 by member: northernmusician
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When I became a vegetarian at 16, I used the multivitamins as a way to ensure that my meals (calories) could focus on protein, rather than having to worry about fruits & veggies. Three pieces of fruit = 300 calories, but one multivitamin = 0 calories. Interesting about the calcium part.
06 Aug 15 by member: soonsoonsoon
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"Vitamins are a great supplement, but the best way to ensure adequate nutritional requirements are met is through a balanced diet that incorporates fresh produce, lean meats and whole grains." ;) (yes, I say that very often)
06 Aug 15 by member: Annabelle3117
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I'm a believer in the multi-vitamin. I did a self experiment one winter many years ago and most definitely noticed an improvement in my immune system with the vitamins. Unfortunately for us, our food (like spinach) is way way way lower in nutrients today than 25 years ago.
06 Aug 15 by member: FrankieBluEyes
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yOUR journal good info. Yours ( find this very encouraging. Since taking vitamins and minerals daily over the past 15 months I've seen an increase in my HDL and lower total cholesterol numbers. I'm also coming across research that suggests that all calories are not equal, that macros do matter, especially as it relates to "empty calories" that have no nutrient value (mainly sugars and highly refined carbs).) LLike this good information thank you.
10 Aug 15 by member: Roienell
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