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What are vitamins and minerals?
What are vitamins and minerals requierments?
What are the effects of vitamins and minerals?
What are the adverse effects of vitamins and minerals?
What are the sources of vitamins and minerals?
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Nutritional
Supplements: Vitamins and Minerals
What are vitamins and minerals and how do they
work?
Vitamins and mineral are complex organic compounds that have an important
function in the metabolism of protein, carbohydrates, and lipids, and
in muscle function (ADA, 1999). Vitamins and minerals are essential for
many different physiological processes in the body. These nutrients contribute
to the process of energy metabolism, nerve function, immune function.
Physical activity increases the need for some vitamins and minerals. Ideally,
such requirements should be met by maintaining a balanced, high carbohydrate
diet with moderate protein and low fat. All student athletes should carefully
monitor their energy levels, be aware of the amount of rest they regularly
get, and assess their relative degree of freedom from injury and sickness,
before assuming that their nutritional status is adequate.
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· What
are vitamin and mineral requirements?
Recommended Daily Allowances (RDAs) of vitamins and minerals are not identical
for everyone. Vitamin and mineral intakes below the RDA do not always
indicate vitamin and mineral deficiency; however, vitamin and mineral
intakes below the RDA can increase the risk of developing a deficiency
state. Most athletes consume a high calorie, balanced diet that contains
the RDA of all nutrients and as a result should have few vitamin or mineral
deficiencies (USDA, 1999). Other studies have shown vitamin and mineral
imbalances among athletes based on biochemical blood analysis (Armstrong
and Maresh, 1996; Beltz and Doering, 1993). These athletes include those
who are on weight loss diets, have restricted the variety of food in their
diets, have limited access to food, or have eating disorders.
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· What
are the effects/actions of vitamin and mineral supplements?
Some student athletes have used vitamin and mineral supplements to increase
strength or muscle mass, enhance anaerobic and aerobic capacity, increase
mental well-being, accelerate post-exercise recovery, reduce body fat,
decrease pain or inflammation, or neutralize free radicals and prevent
oxidative damage. Female student athletes may use iron supplements because
of iron loss during menstrual cycles. Some female athletes with low estrogen
levels have used calcium supplements when amenorrheic after strenuous
workouts.
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· What
are the possible adverse effects of using vitamin and mineral supplements?
Excessive consumption of vitamin C, niacin, vitamin B6, folic acid, and
vitamin B12 may lead to liver damage, nausea, inflammation of the oral
cavity, dermatitis, muscle weakness, and fatigue. Excessive use of iron
may lead to inhibition of electrolyte and trace elements absorption. Zinc
supplements exceeding the RDA may lower HDL levels and lower copper and
iron levels in the blood (ADA, 1999).
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· What
are the sources of vitamins and minerals?
Vitamins are classified as either water soluble (C and B vitamins) or
fat soluble (A, D, E, K). Water soluble vitamins are not stored in the
body and must be supplied in the diet regularly. Fat soluble vitamins
are primarily stored in the liver and can accumulate to toxic levels.
Minerals are essential components of cell membranes, enzymes, and glandular
secretions and their function is to regulate osmotic pressure, acid-base
balance, blood volume, and the activity of nerves and muscles. Minerals
include chloride, sodium, potassium, calcium, and magnesium. The heart
muscle is sensitive to imbalances in these substances, and in cases of
severe depletion the heart may develop irregularities (USDA, 1999).
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Information from NCAA, http://www.drugfreesport.com/choices/supplements/index.html |
