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.
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.
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.
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).
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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