Sports Nutrition Vitamins and Minerals

Fat Soluble Vitamins

ADEK

Water Soluble Vitamins

Bs, C

Thiamine (B1)

converts pyruvate to Acetyl CoA

Riboflavin (B2)

ETC Aerobic energy production

Niacin (B3)

ETC Aerobic/Anaerobic Energy Production

Niacin (B3) RDA/UL

16mg, 14mg, 35mg

B6

glycogen metabolism, neural function

B6 RDA

1.3mg

B12

energy production, nervous and cardiovascular health

B12 RDA

2.4 ug

Folate RDA

RDA 400ug

Folate

DNA synthesis, cell division

Biotin

DNA synthesis, aerobic energy production

Pantothenic Acid

aerobic energy production

Vitamin C

immune function, antioxidant, enhances iron absorption

Vitamin C RDA/UL

90mg, 75mg, 2,000mg

Vitamin A

vision, immune function, tissue repair

Vitamin A RDA/UL

900ug, 700ug, 3,000ug

Vitamin D

blood calcium levels, bone growth

Vitamin E

antioxidant, skin and connective tissue

Vitamin E RDA/UL

15mg, 1,000mg

Vitamin K

blood clotting, bone mineralization

Folate Food Sources

bran cereal, beef liver, cheerios, spinach, lentils, pinto and black beans

Major minerals

more than 100mg

Minor minerals

less than 100mg

Calcium

blood clotting, bone formation, muscle contraction

Calcium RDA, UL

1,000mg, 2,500mg

Calcium Food Sources

tofu, yogurt, milk

Phosphorus

bone and teeth, part of ATP/CP

Magnesium

bone formation, clotting, BP

Sodium

major electrolyte, nerve impulse transmission, BP

Sodium RDA/UL

1,500mg, 2,300mg

Chloride

major electrolyte, aids digestion

Potassium

major electrolyte, muscle contraction, fluid balance

Potassium RDA

4,700mg

Potassium Food Sources

Banana and Baked Potato

Sulfur

sulfur compounds in body

Iron

oxygen transportation, immune function, brain function

Iron RDA/UL

18 mg (females 19-50), 8mg (everyone),

45mg

Iron Food Sources

clams, corn flakes, beef liver

Types of Anemia

Iron, B6, B12, Folate

Zinc

wound healing, growth and maintenance, protein synthesis

Chromium

enhances insulin function, supplements interfere with iron and zinc

Fluoride

bone and teeth mineralization, ligament/tendon strain

Copper

iron metabolism, antioxidant cofactor; Menkes Syndrome (deficiency), Wilson's Disease (toxicity)

Manganese

enzyme cofactor (antioxidant)

Iodine

assists in synthesis of thyroid hormones

Molybdenum

antioxidant cofactor

Selenium

antioxidant, immune function

Decrease Homocysteine

B12, B6, folate

RBC Development

B6, folate

Impact Blood Pressure

sodium, potassium

Enhance other nutrients

copper, vitamin C, vitamin D