Vitamins and Minerals

The Dietary Reference Intakes (DRI) Establishing Nutrient Recommendations Estimated Average Requirement (EAR): requirement of a nutrient that supports a specific function in the body for half of the healthy population. Recommended Dietary Allowances (RDA): use the EAR as a base; include sufficient daily amounts of nutrients to meet the known nutrient needs of practically all healthy populations. Adequate Intakes (AI): average daily amount of a nutrient without an established RDA that appears to be sufficient. Tolerable Upper Intake Level (UL) is a maximum daily amount of a nutrient that appears safe for most healthy people and beyond which there is an increased risk of adverse health effects.

The Dietary Reference Intakes (DRI) Using Nutrient Recommendations Apply to healthy people Recommendations are not minimum requirements and can be adjusted for individuals by registered dietitians. Achieved by consuming a variety of foods Apply to average daily intakes over time. Perfection each day is rare!

Vitamin and Minerals for Athletes Vitamins do not provide energy B vitamins assist in release of energy from carbohydrates, proteins and fats Close relationship between calorie intake and vitamin intake A limited food intake may result in vitamin deficiency Nutritional reasons for fatigue may not always be blamed on vitamins and minerals Carbohydrates? Calories?

Iron Needed for formation of hemoglobin and myoglobin Oxygen carriers of RBC and muscle cells Iron deficiency anemia = nation’s most common nutritional deficiency Women more susceptible – why? At risk athletes should have routine checks of iron status Hgb, plasma ferritin (storage iron), transferrin (transport iron)

Iron Sources Heme iron – animal sources More efficient absorption Non-heme iron – plant sources To increase absorption of plant iron: Consume with animal iron (meat and bean burrito) Consume with Vitamin C (OJ and Total cereal) Beans, peas, split peas, spinach, prunes, wheat germ

Calcium Most abundant mineral in body Nerve impulses, heart function, muscle contraction Bones and teeth – 99%; blood 1% Blood calcium too low – body pulls from bones Prevention of osteoporosis involves proper (calcium rich) diet and exercise

Calcium Women – lower total bone mass, bone mineral density, less estrogen with age Peak bone mass – 30 years – this influences risk later in life Adults 19-50: 1,000 mg Adults 50+: 1,200 mg

Sources Dairy products, especially milk, yogurt, cheese 1 cup nonfat plain yogurt- 452 mg 1 oz cheese – 200 mg Tofu Fortified breads and cereals Almonds Collards (179 mg per ½ cup!) Canned salmon/sardines

Warning At risk persons should NOT overconsume calcium Kidney stones with excessive intake May also interfere with iron absorption

Supplementation Concerns Side effects exist! Read labels and compare with RDA Fat soluble vitamins can accumulate in body Water soluble vitamins can also cause negative side effects Vitamin C – diarrhea, kidney stones, impaired copper B6 – neurological damage Iron – heart and liver damage

Recommendations No established benefit of consuming more than RDA Possible exceptions Pregnancy/breast feeding Excess menstrual bleeding VLCD Malabsorption (Crohn’s, UC, etc. ) No harm in taking multivitamin/mineral supplement with 100% of RDA

USP United States Pharmacopeia Legally responsible to FDA for meeting dissolution standards Other testing – strength, purity, etc.

Antioxidants Free radicals – damage muscle cells, membranes Released by normal energy production Exercise increases free radical production due to increases in metabolic rate, temperature, epinephrine Vitamins C, E work with specific enzymes to product body from free radical attack Consistent exercise helps increase levels of these enzymes

Vitamin E, C Vitamin E May decrease free radical production and muscle damage following heavy exercise Vitamin C May lessen muscle soreness and increase rate of recovery following hard exercise Age – older individuals better responders to supplementation Fruits and vegetables

Sources Vitamin E Sunflower Seeds Almonds, hazelnuts Turnip greens Tomatoes Peanut butter Pine nuts Avocado Wheat germ Vitamin C Oranges Red pepper Kiwi Broccoli Green pepper Grapefruit Tomatoes Strawbetties Brussels sprouts