MINERALS ONLY

Calcium

•Main Functions: Bone and tooth formation, muscle contraction & relaxation, nerve function, blood clotting, blood pressure regulation

•Deficiency: Osteoporosis. If severe: muscle spasms

•One of the most common deficiencies in athletes

•Toxicity: Kidney stones, calcium deposits. If severe: Cardiac arrest, death

•Foods: Dairy; fortified dairy alternatives; fortified OJ, tofu, and cereals; leafy greens

•Supplementation: Typically recommended for females; vegans; those who avoid dairy

Phosphorus

•Main Functions: Bone health, component of ATP and PCr, buffers acidic end products of aerobic metabolism —> helps delay fatigue

•Deficiency: Rare. Can occur if taking too many antacids —> bone malformation, bone pain

•Toxicity: Osteoporosis, decreased calcium metabolism and vitamin D production

•Foods: Animal proteins (very bioavailable), nuts and legumes (not as bioavailable), preservatives (most bioavailable)

•Supplementation: Only if deficient

Magnesium

•Main Functions: Bone health, muscle contraction & relaxation, blood pressure regulation, blood clotting

•Involved in >300 enzyme functions including anaerobic and aerobic carb metabolism, lipid and protein metabolism, and ATP production

•Foods: Nuts, legumes, leafy greens, seafood

•Supplementation: Only if deficient. Research is limited and inconsistent

Sodium

•Main Functions: Regulates blood pressure, electrolyte and acid-base balance, nerve transmission, muscle contraction, aids in glucose absorption

•Deficiency: Cramping, nausea, vomiting, dizziness, disorientation. If severe: seizures, coma

•Toxicity: High blood pressure, bloating

•Foods: Canned foods, processed foods, fast foods, condiments, smoked meats, lunch meats, salted snack foods, soups, breads

•Supplementation: Reference hydration lecture

Potassium

•Main Functions: Regulates blood pressure, electrolyte balance, nerve transmission, muscle contraction

•Counteracts the effects of Na on blood pressure

•Deficiency: Muscle weakness/cramps. If severe: Cardiac arrhythmias

•Common in those who exercise for long periods of time, and who don’t consume enough K foods

•Toxicity: Rare. Can cause muscle weakness, vomiting. If severe: Cardiac arrhythmias

•Foods: Fruits and vegetables

•Supplementation: Not recommended

High doses of supplementation can stop the heart

Iron

•Main Functions: Transports oxygen (Hgb, Mgb), immune function, brain development

•Deficiency: Fatigue, lethargy, always feeling cold (cold intolerance), pale skin

•Toxicity: If severe: liver damage

•Foods: Absorption is enhanced with vitamin C consumption

•Heme: Most bioavailable; animal proteins (beef, poultry, fish)

•Non-heme: Less bioavailable; plant foods (soy, dried fruits, legumes, whole grains, fortified cereals, leafy greens)

Supplementation: Only if deficient, under physician guidance

Iron Deficiency

•One of the most common nutrient deficiencies in the United States (30-70%) and worldwide (<20%)

•More common in female athletes, distance runners, contact sport athletes, heavy weightlifters, and vegetarians/vegans

•(1) Iron depletion: Low iron stores in bone marrow

•Fatigue, lethargy

•(2) Iron-deficiency erythropoiesis: Further depleted iron stores

•Poor athletic performance

•(3) Iron deficiency anemia: Severe depletion à defective RBC’s

•Cold intolerance, mental impairments, pale skin, pica

Zinc

•Main Functions: Wound healing/tissue repair/growth; immune function; taste perception; synthesis of genetic material, hormones, and protein

•Deficiency: Rare. Can cause impaired immune function

•More common in vegetarians/vegans; those who follow long-term low-calorie diets; those with high sweat losses; those on chronic Fe supplementation

•Toxicity: Rare except with supplementation

•Foods: Most animal products (oysters, beef, fish, eggs, dairy), whole grains, legumes

•Supplementation: Only if deficient

Often marketed as a cold remedy – more research is still needed on its effectiveness