Vitamins and Minerals

<body><h1>Vitamins and Minerals</h1>  While the focus of this app is the review of ergogenic supplements, it is important to discuss, at least briefly, some general aspects of nutrition. We have already discussed the protein and carbohydrate requirements of athletes, and the various forms of supplementation. This section pertains to vitamins and minerals. These organic and inorganic components of the diet (respectively) are also considered essential, as they are not produced (or not sufficiently produced) in the body, and are necessary for many of the body’s functions. This includes such basic activities as the utilization of nutrients, the maintenance of metabolism, and the transport of oxygen. While we will not discuss the full physiological role of each vitamin, nor detail all minerals and elements, in this section, we will go over those with activities that may be tied with physical performance.  It is important to emphasize that vitamins and minerals are generally not considered ergogenic substances. If you are meeting all of your daily needs, a vitamin/mineral supplement is unlikely to improve your exercise performance.43 Many vitamin or mineral deficiencies, however, are likely to hinder your ability to maintain optimal energy output during, or recovery from, training. In many cases, it may be an unrecognized deficit in the dietary intake of a key vitamin or mineral that could be responsible for stagnated performance. This is important, as a person could be searching for a strong ergogenic supplement to trigger progress, and the very thing they need is a basic vitamin and mineral supplement. Evaluating your diet, activity, and supplementation to avoid deficiencies is, therefore, strongly recommended as a starting point of any supplementation program.  For the sake of reference, vitamin and mineral listings have been added that include the current recommended dietary allowances (according to the U.S.Department of Agriculture) for men aged 31-50 years. An asterisk (*) denotes that the FDA considers this amount adequate, but no official recommended dietary allowance (RDA) has been established. These recommended vitamin and mineral intake amounts may vary considerably for women, pregnant women, or men of different ages. Intense exercise may also increase the metabolic requirements for some vitamins and minerals, although a complete understanding of the heightened needs of athletes at different levels of training is lacking. For this reason, it is often advised to consume a low dose vitamin and mineral supplement just to be sure, especially during periods of high intensity exercise.<h2> VITAMIN ALLOWANCES (MEN 31-50)</h2>  Vitamin A (900 mcg)  Vitamin C (90 mg)  Vitamin D (5 mcg*)  Vitamin E (15 mg)  Vitamin K (120 mcg*)  Thiamin (1.2 mg)  Riboflavin (1.3 mg)  Niacin (16 mg)  Vitamin B6 (1.3 mg)  Folate (400 mcg)  Vitamin B12 (2.4 mg)  Pantothenic Acid (5 mg*)  Biotin (30 mcg*)  Choline (550 mg*) Choline is a relative of the B family of vitamins. Choline is important to the stability and functioning of cell membranes, as well as cell signaling. It is also involved in the metabolism of fats, and supports the synthesis of acetylcholine, a principle neurotransmitter.  Vitamin A (retinol) is involved in the growth and development of cells, and the support of vision and immunity. It also has some antioxidant capacity. Optimal levels may help reduce oxidative stress during exercise.  Vitamin B1 (thiamin) is involved in the metabolism of glucose for energy. It is key to cell functioning in many tissues, including the nervous system, heart, and muscles. Optimal levels may help prevent exercise fatigue.  Vitamin B2 (riboflavin) is involved in the metabolism of carbohydrates for energy and red blood cell production. Riboflavin requirements may significantly increase with exercise.44 A deficiency in riboflavin may reduce aerobic exercise performance.45  Vitamin B3 (niacin) is involved in the production of cellular energy from food. It is very active in muscle cells, and necessary for muscle function. While a niacin deficiency may hinder performance, excess levels are also believed to diminish exercise capacity.  Vitamin B5 (pantothenic acid) is involved in the metabolism of fats, carbohydrates, and proteins. It also plays a role in neurotransmitter synthesis. Pantothenic acid is important to muscle energy production,46 and optimal levels may improve oxygen consumption and reduce lactic acid buildup during exercise.47  Vitamin B6 (pyridoxine) is involved in the metabolism of proteins, and the production of oxygen carrying red blood cells.  Vitamin B7 (biotin) is involved in the metabolism of fatty acids and amino acids. This vitamin is also commonly known as Vitamin H.  Vitamin B9 (folic acid) is necessary for the production of cellular DNA, as well as oxygen carrying red blood cells.  Vitamin B12 (cobalamin) is important to nervous system functioning, as well as the production of oxygen carrying red blood cells.  Vitamin C (ascorbic acid) is involved in a wide variety of biological functions, including energy metabolism, collagen formation, bone retention, and vascular stability. It is also the body’s principle watersoluble antioxidant, and may help remove free radicals from cells (which may hinder performance).  Vitamin D (calcitriol) influences more than 1,000 responsive genes in the body, and has activities in a variety of tissues including the bone, nervous system, and muscle. Vitamin D is produced when you are exposed to the sun, and is also found in some foods. Some studies suggest that performance is optimal when blood levels are higher.48  Vitamin E (tocopherols) is important to oxygen carrying red blood cells. It is also the body’s principle fat-soluble antioxidant, and has been shown to help reduce markers of oxidative stress during exercise.49  Vitamin K (phylloquinone) is important to cell growth, bone health, and hematological function. Deficiencies in vitamin K are rare.<h2>  Mineral and Element Allowances (men 31-50)</h2>  Calcium (1,000 mg*)  Chromium (35 mcg*)  Copper (900 mcg)  Fluoride (4 mg*)  Iodine (150 mcg)  Iron (8 mg)  Magnesium (420 mg)  Manganese (2.3 mg*)  Molybdenum (45 mcg*)  Phosphorus (700 mg)  Selenium (55 mcg)  Zinc (11 mg)  Potassium (4.7 mg*)  Sodium (1,500 mg*)  Chloride (2.3 mg*)  Calcium is widely known to be a basic component of the bones. It is also integrally involved in cell biology, and helps control a wide variety of activities including muscle contractions. Studies also suggest that calcium can help increase the level of free testosterone in exercising athletes.50  Chromium is involved in supporting insulin sensitivity in skeletal muscle tissue. This may allow it to facilitate the metabolism of glucose, as well as muscle glycogen storage.  Iron is key to the function of red blood cells, and the delivery of oxygen to body tissues. Iron deficiency is sometimes associated with anemia, or clinically reduced red blood cell concentrations. Iron is highly oxidative, and dietary iron deficiency is rare in men. Iron supplementation is usually not needed for this group unless a specific deficiency has been identified.  Magnesium is involved in cell physiology, including glucose metabolism and oxygen transport. It is important to the functioning of many tissues, including the bones, central nervous system, and muscles. Like calcium, it is integral to muscle contraction.  Phosphorous is another key component of cell physiology, and is involved in a diverse set of activities including the support of membrane stability, metabolism, and DNA synthesis. It also serves as a key component in both aerobic and anaerobic energy production. Studies suggest that phosphate loading (sodium phosphate, 4 g/day for 6 days) can increase endurance exercise performance.51  Potassium is important in the regulation of the body’s water balance. It is also involved in glucose metabolism, and is key to the functioning of many cells including the heart and muscles. Excess potassium can be dangerous, and supplementation beyond a normal multivitamin should not be attempted without medical need.  Selenium supports the production of certain antioxidant enzymes, and may help reduce free radical damage to cells (which may be increased during exercise). It is also important to the functioning of the thyroid.  Zinc is involved in testosterone synthesis and immunity. While zinc deficiency is rare, it may lead to impaired testosterone production and increased susceptibility to infection. Excess zinc can also suppress HDL (good) cholesterol, and interfere with copper absorption.52 </body>