VitaQuiz:
Test Your Knowledge on Vitamins and Minerals
1. A deficiency in which vitamin can masquerade as Alzheimer’s disease?
- Vitamin D
- Vitamin E
- Vitamin B12
- Vitamin C
- Folic acid
Answer: C – vitamin B12. A B12 deficiency can cause irreversible nerve damage and dementia. Anyone with unexplained memory loss should get a blood test for vitamin B12. If it is less than 300 picograms per milliliter (pg/mL), a blood test for methylmalonic acid and homocysteine can nail down a B12 deficiency.
2. Which of the following appear to help lower C-reactive protein?
- Vitamin E
- Vitamin B6
- Selenium
- Vitamin C
- A and B
Answer: E – vitamins E and B6. A review of the scientific literature indicates that vitamin E and vitamin B6 both may decrease C-reactive protein. Also, aspirin, exercise, weight reduction, and Cooper Complete vitamins can also help to lower this inflammatory marker. For more information about CRP, see Dr. Cooper’s archived articles from May and November and the Women’s Health article from December.
3. Diarrhea can be caused by?
- Too much magnesium
- Too much potassium
- Too little selenium
- Too little folate
Answer: A – too much magnesium. The highest level of magnesium that is likely to be safe, the Upper Tolerable Intake Level (UL), is 350 milligrams per day. However, that only applies to magnesium that has been added to foods, supplements or drugs. The magnesium that occurs naturally in food is safe at any level. Too much added magnesium can cause diarrhea. The recommended intake of magnesium (the Daily Value or DV) from all sources is 400 mg a day.
4. Numbness in the hands or feet is least likely to be a sign of?
- Stroke
- Diabetes
- Vitamin B6 deficiency
- Vitamin B12 deficiency
Answer: C – vitamin B6 deficiency. Numbness can be a sign of a stroke if it comes on suddenly. It can also be a sign of diabetes and vitamin B12 deficiency (both can cause irreversible nerve damage). Too much vitamin B6 can cause numbness, burning, tingling, or shooting pains, but fortunately they are reversible. The highest level of vitamin B6 that is considered safe (UL) is 100 mg a day.
5. Getting too little of this nutrient can lead to high blood pressure?
- Potassium
- Copper
- Zinc
- Iron
- Chromium
Answer: A - potassium. Too little can raise blood pressure. Good sources of potassium include fruits, vegetables, milk, and yogurt.
6. Which of the following is least likely to lower your risk of a hip fracture?
- Vitamin A
- Vitamin K
- Vitamin D
- Calcium
Answer: A – vitamin A. There are two studies showing that high levels of vitamin A, in the form of retinol palmitate (the kind found most often in vitamin supplements) can increase the risk of hip fracture. Be sure that when you choose a multivitamin that there is little or no vitamin A in the product. Cooper Complete multivitamins contain no vitamin A. Rather, they contain a mixture of natural mixed carotenoids, many of which will convert into vitamin A, as the body needs it. For more information on vitamin A and hip fractures, see the vitamin supplementation article from last January.
7. Which of the following have been shown to lower homocysteine?
- Vitamin E
- Folic acid
- Vitamin B6
- Vitamin B12
- B, C, and D
Answer: E – folic acid, vitamins B6 and B12. Many studies substantiate the use of folic acid, vitamin B6 and B12 to lower homocystiene, a naturally occurring byproduct from the breakdown of an amino acid. High homocysteine levels have are associated with heart and Alzheimer’s disease.
8. If you are over the age of 50, which of these vitamins should you make sure that you get from a supplement or fortified food?
- Vitamin E
- Vitamin A
- Vitamin C
- Vitamin B6
- Vitamin B12
Answer: C – vitamin B12. Many older people do not have enough stomach acid to extract the B12 that is bound to protein in foods. To ensure that you are getting enough, take a supplement or eat fortified foods like cereal if you are over age 50.
9. Constipation can be caused by?
- Too little magnesium
- Too much iron
- Too little calcium
- Too much zinc
Answer: B – too much iron. The highest level of iron that is likely to be safe is 45 mg a day. Getting more, which would be almost impossible without taking a supplement or eating highly fortifies foods, can cause constipation, nausea, and diarrhea.
10. Which nutrient can help prevent diabetes?
- Calcium
- Potassium
- Magnesium
- Selenium
- Phosphorus
Answer: C – magnesium. The evidence is still incomplete, but some studies suggest that people who consume more magnesium and more fiber have a lower risk of diabetes. Good sources include whole grains, beans, and green leafy vegetables.
Angela Marks is the Director of Operations for Cooper Concepts, Inc., a division of The Cooper Aerobics Center. Cooper Concepts, Inc. develops and markets health-related products including the Cooper CompleteŽ vitamins and supplements. The division is also responsible for the weekly radio show "Healthy Living Radio with Dr. Ken Cooper." Prior to her current position, she was the Project Director for the initial research study on the Cooper CompleteŽ multivitamin. She co-authored "Effect of Cooper Complete on Glucose Levels" published in Diabetes, 60th Scientific Sessions.
Marks has a bachelors of science degree in education with an emphasis on health promotion and an MBA from Baylor University. She is also certified by the Cooper Institute as a health promotion director, a physical fitness specialist and in the biomechanics of strength training. Well versed on a variety of health and wellness topics, Marks' expertise lies in the discussion of supplementations and vitamins.