Metabolic Function of Calcium

98% of calcium found in skeleton 1% is used for tooth formation 1% exists in an ionic state and is involved in physiological functions

Physiological functions takes precedence over formation of bone tissue

Muscle contraction Activation of enzymes Nerve impulse transmission Blood clotting Secretion of hormones

Daily Recommendations for Calcium

Adequate Intake
Age (years) 0-3 4-8 9 - 18 19 - 50 mg/day 500 800 1300 1000

> 50

1200

DV is 1000 mg, while UL is 2500 mg

Dietary Sources for Calcium

Dairy products Fish with small bones Dark green leafy vegetables Tofu Legumes Nuts Fortified products

Factor Influencing Calcium Absorption

Increased absorption

Decreased absorption

Vitamin D Lactose

High intakes of coffee and alcohol may increase calcium loss form the body

Phytates and oxalates Excessive amounts of dietary fiber Excessive amounts of dietary phosphorus Excessive sodium intake Excessive protein intake

Calcium Deficiency

Deficiency due to hormonal imbalances and losses through sweat in strenuous exercise Physiological problems associated with low serum calcium

Impaired muscular contraction Contributes to the development of cancer of the colon Involved in the development of hypertension Diseases of the bones Rickets Osteoporosis

Calcium Supplementation

If daily diet cannot provide AI of calcium then 3 x 200 mg tablet per day Excessive amounts of calcium Abnormal heart contractions, constipation & the development of kidney stones Interfere with iron & zinc absorption Daily supplements of 1200 mg may reduce bone loss in pre-menopausal and post-menopausal women Exercise and HRT may help decreased adverse side effects of PMS

Metabolic Functions of Phosphorus

Combines to form calcium phosphate for the development of bones and teeth Sodium phosphate is involve in acid-base balance Organic phosphates Help form cell membranes and DNA Normal functioning of most of the B vitamins Part of ATP and PC Involved in glycolysis Part of a compound in RBC

Phosphorus Intake Recommendations

700 mg for both men and women DV is 1000 mg with UL for adults at 4 grams or 3 grams if older than 70 Dietary sources: Seafood, meat, eggs, milk, cheese Nuts, dried beans, grain products, vegetables Soft drinks Recommended calcium:phosphorus ratio is 1:1

Phosphorus Supplementation

Some ergogenic effects Significant increase in VO2max Significant increase in 2,3-DPG levels Increased time to exhaustion in incremental exercise Enhanced myocardial efficiency Creatine phosphate supplements have helped increased muscle mass in older patients with muscular atrophy due to fractures Excess intake of phosphorus may impair calcium metabolism

Metabolic Functions of Magnesium

Stored in the skeletal system, serum and soft tissues Magnesium functions

Influences bone metabolism and helps prevent bone fragility Part of ATPase Regulates the synthesis of protein and other compounds such as 2,3-DPG Part of an enzyme which facilitates the metabolism of glucose in the muscle and is involved in gluconeogenesis Helps block some of the actions of calcium in the body

Magnesium Recommendations

RDA Adult men 400-420 mg Adult women 310-320 mg DV is 400 mg and UL is 350 mg (applicable to supplements and fortified foods) Dietary sources Seafood Nuts, green leafy vegetables, fruits and whole grain products

Magnesium Deficiency

Deficiency may occur via

Symptoms of deficiency

Kidney malfunction Prolonged diarrhea Use of diuretics Excessive alcohol use

Associated health problems

Apathy, muscle weakness, muscle twitching, cardiac arrhythmias

Hypertension, cardiovascular diseases, Type II diabetes

Magnesium Supplementation

Decrease in plasma levels of magnesium following exercise No data showing positive effect of supplementation on exercise performance May help in the treatment of hypertension or prevention of osteoporosis Excessive intake may cause problems for those with kidney problems. For others excess intake may cause nausea, vomiting and diarrhea

Metabolic Function of Iron

Formation of compounds essential to the transportation and utilization of oxygen Hemoglobin and myoglobin Cytochromes for electron transfer Metalloenzymes in Krebs cycle Storage in tissues in the form of protein compounds called ferritins Blood Liver, spleen and bone marrow

Iron Recommendations

The body needs to replace 1.0 1.5 mg of iron that is lost from the body daily Heme iron and non-heme iron RDA Males: 14-18, 11 mg; Adults, 8 mg Female: Teenagers, 15 mg; Adults, 18 mg; Pregnant, 27 mg; Post-menopausal, 8 mg DV: 18 mg UL: 40 -45 mg/day

Dietary Sources of Iron

Animal sources (Heme and non-heme iron)

Liver, heart, lean meats, poultry Fish, oysters and clams Dried fruits Beans Whole grain products

Plant Sources (100% non-heme iron)

Cooking in pots or skillets also contributes to iron in the diet

Iron Absorption

Iron absorption: 10% to 35% of heme iron and 2% to 10% non-heme iron is absorbed from the intestines Factors facilitating of iron absorption: MPF for heme and non-heme iron; Vit. C for non-heme iron Factors decreasing iron absorption: Tea, calcium, phosphates, phytates, oxalates and excessive fiber Iron supplements may decrease the bioavailability of zinc

Iron Deficiency

Due to low levels of serum ferritin and decreased hemoglobin Normal hemoglobin levels Male: 14-16 g/dl Female: 12-14 g/dl Low levels of iron or hemoglobin may be due to Inadequate intake Type of dietary iron Training Deficiency symptoms Fatigue; anemia, impaired temperature regulation and decreased resistance to infection

Excess Iron

Iron therapy may be beneficial for those suffering from iron-deficiency anemia Iron supplementation does not enhance performance Excessive iron may lead to Hemochromatosis Increased risk for colon cancer Interfere with Cu absorption Fatal to young children

Metabolic Functions of Zinc

Component of >100 metalloenzymes

Involved in the major pathways of energy metabolism

Involved in protein synthesis Involved in the growth process Involved in wound healing Associated with immune functions

Zinc Recommendations

RDA

Adult males 11 mg/day Adult females 8 mg/day DV is 15 mg/day while UL for adults is 40 mg/day Meat Milk Seafood Whole grain product

Dietary sources

Zinc Supplementation

Deficiencies may occur in athletes on a weight loss program Supplementation may improve performance in isometric endurance and isokinetic strength during fast contractions Supplements of 25-50 mg/day may impair the absorption of Cu and Fe Supplements over 100 mg/day may result in increased LDL-cholesterol and decreased HDLcholesterol levels Anemia