Lecture 7 - Vitamins & Minerals Flashcards
vitamins vs minerals
- vitamins are organic compounds and minerals/trace elements are inorganic compounds
- collectively known as micronutrients
- vitamins must be obtained from the diedt(except vitamin D, from the sun; and vitamin k which is synthesized from bacteria in the intestines
fat soluble vs water soluble vitamins
- vitamins ADEK (of cards is fat soluble)
- all other vitamins (all B groups and vitamin C)
list some important roles of vitamins and minerals
- the growth and repair of body tissues
- as cofactors in enzyme-catalyzed metabolic reactions
- oxygen transport and oxidative metabolism
- immune function
- as antioxidants
- maintain homeostasis
how do vitamins play a role in energy metabolism
- they do not directly contribute to the energy
- play an important role in energy metabolism as reusable coenzymes in many metabolic reactions
- some are needed for the production of red blood cells
- many vitamins (particularly from B group) are cofactors in pathways of energy metabolism (glycolysis, beta oxidation, ETC)
how can vitamin deficiencies cause fatigue
vitamins are cofactors of enzymes in carb metabolism,
- Thiamin (B1)
- Niacin (B3)
fat metabolism
- Riboflavin (B2)
- Thiamin (B1)
- Pantothenic acid (B5)
- Biotin (B7)
and needed for red blood cell and heme synthesis
- folic acid (B9)
- cobalamin (B12)
vitamin storage capacity of humans
- one way or another, we have the capacity to store all vitamins (water vs fat soluble)
- humans have a larger capacity to store fat soluble than water soluble vitamins to account for seasonal variability
- we have to be careful because if we consume too much of a vitamin then our body will adapt so that we need a greater volume of the vitamin to be consumed to have the same biological effect (dec. sensitivity)
EAR vs RDI
Estimated average requirement (EAR) represents the amount of a nutrient deemed sufficient to meet the needs of the average individual in a certain age group
- recommended daily intake (RDI) of any particular vitamin is defined as the intake required to meet the know nutritional needs of more than 97% of healthy ppl
relate exercise training and vitamin requirements
- vitamin losses can happen/are negligible through sweat, urine, and feces; you can lose electrolytes through sweat
- there in an increased demand for B2 and B6 vitamins as well as antioxidant vitamins (C, E, beta-cartene), there is no need to supplement if we have a balanced, high carb moderate protein, low fat diet.
does micronutrient supplementation affect performance?
- vit and min supp. may iprove the nutritional status of athletes consuming marginal amounts of micronutrients from food and may improve performance of athletes with deficiencies
- however, there is no convincing evidence to indicate that doses in excess of the RDA improve performance
risk factors for micronutrient deficiencies
consider social determinant of health as possible reasons for deficiencies
- poor diets are the main reason for any micronutrients deficiencies among athletes, although regular, strenuous exercise can contribute to deficiencies by increasing needs
which vitamins can be corrected by a well balanced diet?
all of them with the exception of
- iron
- calcium
- vit D
iron deficiency
vegetarian indv.
- heme and non heme iron, heme iron comes from animals and it’s easily digestible
Menstruating indv.
- blood loss
Vitamin B1 effects on athletic performance
- thiamin deficiencies have been found in certain types of athletes who try and restrict food consumption of have a desired weight (gymnasts and wrestlers) and in athletes with undiagnosed eating disorders
- B1 deficiencies is likely to become an issue only in athletes who are on calorically restrictive intakes
B3 effects on athletic performance
- in studies with supplementation, endurance was reduced
- this is because inc. B3 levels reduces fat metabolism causing a greater reliance on carb fuels to support PA
- since glycogen stores are limited, they fatigue faster
B6 effects on athletic performance
- a greater protein intake requires a greater of B6
- B6 functions in reactions related to protein synthesis by aiding in the creating AAs and proteins,
- it is also involved in protein catabolism through involvement in reactions that break down AAs
- can help increase mitochondria number
B12 effects on athletic performance
- no evidence that B12 supplementation improves athletic performance when taken in excess
Folate/folic acid’s effects on athletic performance
folate = synthetic form of folic acid
- no studies that say high folate intake has a beneficial affect on athletic performance
- however, because athletes have an above average tissue turnover (normal tissue and red blood cell turnover), we still need adequate levels
Vitamin C’s effect on athletic performance
- literature findings aren’t consistent
- vit C is involved with the formation of collagen, so athletes should have a lightly higher level of VC intake
is VC and VE supplementation good or bad
- these are both oxidative vitamins during execise
- they can cause oxidative damage to cells due to ROS accumulation
- suppl. has a negative/neutral affect on performance
- having antioxidants suppletments (C and E) interferes with the bodies natural oxidation and waste removal process
VA effects on athletic performance
- betacarotene (64mg/d) was shown to reduce exercise induced asthma
- important for cold weather sports
effects of vitamin D deficiencies
calcium is affected by VD levels
- VD def. is associated with muscle weakness and pain, poor muscle recover
- it is possible that VD plays a role in lowering injury risk, athlete’s that train indoors are likely to experience lower light exposure and VD synthesis
- low bone densities are known to place athletes in higher risk of injury
VK effects on performance
- limited studies in this relationship
- athletes who take supplemental VK and become dehydrated will have high blood viscosity that, with the extra VK, may enable unwanted blood clots that can lead to tissue damage or worse
macrominerals vs micominerals
- based on the extent of their occurance in the body and the amounts needed in the diet
what is a mineral
- an inorganic compound found in nature and the term is usually reserved for solid compounds
7 macrominerals
- K
- Na
- Cl
- Ca
- Mg (magnusium)
- P
- Su (sulfur)
list the essential mineral elements and trace elements
- 20 mineral elements are essential for humans
- 14 trace elements have been identified as essential for maintenance of health
a RDA and AI has been established for how many minerals
- RDA has been established for 7 minerals
- AI is availible for 5 others
relate supplementation with minerals
supp is not necessary if not deficient
Micronutrient deficiencies that can cause Anemia
Anemia (low blood hemoglobin)
- deficiency in iron and copper, B6, B12, and folic acid
RED-S
Relative Energy Deficiency in Sport
- when your body cannot supply the energy needed for the task
- clear association between disordered eating, bone health/loss and menstrual imbalances (female athlete triad)
* estrogen in important for maintaining bone health
amenorrhoea
absence of mentrual periods
- should take CA
relate hot environments to mineral intake
- athletes who train/compete in hot environments should consider increasing their intake because mineral losses in sweat can be considerable
