Ch. 2 - Vitamins and Minerals

Toxicity

Refers to the state where excessive intake of a specific vitamin or mineral leads to adverse health effects

Deficiency

Occurs when tissues are depleted of a vitamin (lack essential nutrients), often due to chronically monotonous diets

Fat-soluble vitamins

These vitamins dissolve in fat and are stored in adipose tissue and the liver. Because they accumulate, the body can’t clear excess amounts quickly

Water-soluble vitamins

These vitamins dissolve in water and aren’t stored extensively. Excess amounts are excreted in urine; extremely high doses can still cause issues

Vitamins

Substances that cannot be manufactured by tissues and are needed by cells to encourage specific cellular chemical reactions

Vitamin B₁ (thiamin), Vitamin B₂ (riboflavin), Niacin (Vitamin B₃), Vitamin B₆, Vitamin B₁₂ (cobalamin), folate/folic acid, biotin, pantothenic acid, choline, and Vitamin C

Name all the water-soluble vitamins

Vitamin A, Vitamin D, Vitamin E, and Vitamin K

Name all the fat-soluble vitamins

Fortified

Contain added vitamins and minerals that would not normally be found in the food

Enriched

A process for adding nutrients to the food that were lost during processing

Minerals

Inorganic nutrients essential for various physiological functions in the body; work together with organic nutrients (vitamins and energy substrates)

Macrominerals

Minerals required in greater amounts (calcium (Ca), potassium (K), sodium (Na), magnesium (Mg), phosphorus (P), chloride (Cl))

Microminerals

Minerals required in lesser amounts (iron (Fe), zinc (Zn), copper (Cu), iodine (I), manganese (Mn), chromium (Cr), Selenium (Se))

Hemoglobin

The main iron-containing protein in red blood cells and represents the majority of total body iron. Required to carry oxygen to cells and remove carbon dioxide from cells

Myoglobin

An iron-containing protein in muscle cells that is needed to supply oxygen to working muscles

Transferrin

A blood protein that carries iron through the bloodstream to bone marrow, spleen, and liver

iron-deficiency

High levels of transferrin indicate…

protein or calorie malnutrition

Low levels of transferrin indicate…

Eccentric

The type of muscle actions most associated with DOMS

Vitamin B1 (Thiamin)

(Vitamin) Functions include carbohydrate metabolism and nervous system function; recommended intake for athletes is 1.5-3 mg/day

Vitamin B2 (Riboflavin)

(Vitamin) Functions include energy metabolism, protein metabolism, skin health, and eye health; recommended intake for athletes is 1.1 mg/1,000 calories

Vitamin B3 (Niacin)

(Vitamin) Functions include energy metabolism, glycolysis, and fat synthesis; recommended intake for athletes is 14-20 mg/day

Vitamin B6 (Pyridoxine)

(Vitamin) Functions include protein metabolism, protein synthesis, metabolism of fat and carbohydrate, neurotransmitter formation, and glycolysis; recommended intake for athletes is 1.5-2 mg/day

Vitamin B12 (Cobalamin)

(Vitamin) Functions include protein metabolism, protein synthesis, metabolism of fat and carbohydrate, neurotransmitter formation, and glycolysis; recommended intake for athletes is 2.4-2.5 mcg/day

Folate (folic acid)

(Vitamin) Functions include methionine (essential amino acid) metabolism, formation of DNA, formation of red blood cells, and normal fetal development; recommended intake for athletes is 400 mcg/day

Biotin

(Vitamin) Functions include glucose and fatty acid synthesis, gluconeogenesis, and gene expression; recommended intake for athletes is 30 mcg/day

Pantothenic acid (Vitamin B5)

(Vitamin) Functions include energy metabolism as part of coenzyme A, gluconeogenesis, and synthesis of acetylcholine; recommended intake for athletes is 4-5 mg/day

Choline

(Vitamin) Functions include synthesis of acetylcholine and protein synthesis; recommended intake for athletes is 550 mg/day

Vitamin C (ascorbic acid)

(Vitamin) Functions include collagen formation, iron absorption, and epinephrine formation; recommended intake for athletes is 200-400 mg/day

Vitamin A (Retinol)

(Vitamin) Functions include maintaining healthy epithelial (surface) cells, eye health, and immune system; recommended intake for athletes is 700-900 mcg/day

Vitamin D (Cholecalciferol)

(Vitamin) Functions include absorption of calcium and phosphorous, healthy skin, improved muscle recovery, lower muscle soreness, and improved immune function; recommended intake for athletes is 15 mcg/day

Vitamin E (Tocopherol)

(Vitamin) Functions include antioxidant protection of cell membranes; recommended intake for athletes is 15 mg/day

Vitamin K (phylloquinone)

(Vitamin) Functions include blood clotting, enhancement of osteocalcin function to aid in bone strengthening; recommended intake for athletes is 700-900 mcg/day

Calcium (Ca)

(Mineral) Functions include bone structure and strength, acid-base balance, nerve function, muscle contraction, and enzyme activation; recommended intake for athletes is 1,300-1,500 mg/day

Phosphorous (P)

(Mineral) Functions include bone structure and strength, acid-base balance, B vitamin function, component of ATP; recommended intake for athletes is 1,250-1,500 mg/day

Magnesium (Mg)

(Mineral) Functions include protein synthesis, glucose metabolism, bone structure, and muscle contraction; recommended intake for athletes is 400-500 mg/day (from food sources) and 350 mg/day (from supplements)

Sodium (Na)

(Mineral) Functions include water balance, nerve function, acid-base balance, and muscle contraction; recommended intake for athletes is >1,500 mg/day

Chloride (Cl^-)

(Mineral) Functions include water balance, nerve function, and parietal cell (stomach) HCl production; recommended intake for athletes is >2,300 mg/day

Potassium (K)

(Mineral) Functions include water balance and glucose delivery to cells; recommended intake for athletes is 3,500 mg/day

Iron (Fe²⁺, Fe³⁺)

(Mineral) Functions include oxygen delivery (as hemoglobin and myoglobin), part of numerous oxidative enzymes, and essential for aerobic metabolism; recommended intake for athletes is 15-18 mg/day

Zinc (Zn)

(Mineral) Functions include being part of numerous enzymes involved in energy metabolism, protein synthesis, immune function, sensory function, and sexual maturation; recommended intake for athletes is 11-15 mg/day

Iodine (I)

(Mineral) Functions include forming the thyroid hormone thyroxine; recommended intake for athletes is 120-150 mcg/day

Selenium (Se)

(Mineral) Functions include being an antioxidant; recommended intake for athletes is 55 mcg/day

Copper (Cu)

(Mineral) Functions include being part of iron-transport protein ceruloplasmin and oxidative reactions; recommended intake for athletes is 900 mcg/day

Manganese (Mn)

(Mineral) Functions include energy metabolism, fat synthesis, and bone structure; recommended intake for athletes is 2-2.5 mg/day

Chromium (Cr)

(Mineral) Functions include glucose tolerance (glucose-insulin control); recommended intake for athletes is 30-35 mcg/day