NASM Nutrition

Calcium

critical mineral in bone tissue / prevents osteoporosis / essential for skeletal muscle contraction

Chromium

trace element / may improve insulin sensitivity / 3+ in food and 6+ (toxic)

Copper

helps balance redox system / helps Menkes disease

Fluoride

nonessential / prevents cavities / contained in drinking water

Iodine

trace mineral that affects thyroid hormones / found in iodized salt / deficiency results in hypothyroidism

Iron

central in metabolic processes / electron chain and neurotransmitter production / can improve aerobic performance in women

Magnesium

helps over 300 biochemical reactions / required for energy production and glycolysis / helps metabolism of macros / improves glucose metabolism

Mercury

trace element with no function / highly toxic / high levels in seafood

Phosphorous

found everywhere in body and required for energy and cellular viability / excess may increase risk of heart disease / not good for those with kidney disease

Potassium

present in all tissues / helps cardiac rhythm / deficiency can cause hypokalemia and cardiac arrest

Selenium

component of antioxidants / can be negatively affected by mercury

Sodium

same use as potassium / primarily extracellular / athletes need larger amounts / commonly overeaten

Zinc

provides cell structure / most abundant intracellular of trace elements / high intakes create copper deficiency / deficiency causes alopecia, delayed wound healing, and immune problems

Vitamin B1 (Thiamine)

metabolism of sugar and AAs / helps central nervous system function

Vitamin B2 (Riboflavin)

component of FAD that helps metabolism of macros

Vitamin B3 (Niacin)

component of NAD that helps metabolism of macros

Vitamin B5 (Pantothenic acid)

component to co-A that helps metabolism / helps produce cholesterol, fatty acids, and co-10

Vitamin B6 (PPP)

breaks down glycogen into glucose / helps production of neurotransmitters

Vitamin B7 (Biotin)

responsible for transferring carbon dioxide / helps metabolism

Vitamin B12

largest and most common Vitamin B / helps DNA synthesis, red blood production, and neurological function

Vitamin B9 (Folic acid)

regulates single carbon transfers / helps make red and white blood cells and DNA / helps depressive disorders / reduces birth complications

Vitamin C (Ascorbic acid)

maintains antioxidant systems / minimizes disease risk / reduces DOMS

Choline

changes DNA / source of methyl groups / helps neurotransmitters

Vitamin A (Retinoids)

commonly deficient in underdeveloped countries / made from beta carotene and carotenoids

Vitamin D

often deficient / found in cod liver oil / converted from cholesterol into D3 by the sunlight

Vitamin E

protects cells from oxidative damage by reducing oxidation of fatty acids

Vitamin K

regulates homeostasis / helps blood clotting / helps bone formation and healing

External regulation

performing to achieve eternal reward / avoid external punishment

Introjected regulation

performing to avoid negative feelings / enhance positive ones

Indentified regulation

performing because it is personally valued

Integrated regulation

performing because it is part of one's values and identity