Macro Minerals Flashcards
Calcium primary function
Bone building, electrolyte transport
Calcium main source
Dairy, many vegetables, supplements
Calcium deficiency//toxicity
Osteoporosis (CVD??!!)
Calcium absorption…
rate varies
Interesting Calcium metabolism
Electrolyte role vs. Bone role
Calcium subgroups
it’s a common deficiency, found in women, adolescents, and the elderly
Risk Factor vs. Health Outcomes RE: Calcium
If calcium supplements increase bone density, but don’t prevent fractures, what is the point of taking them?
Is it plausible that increased calcium supplements might prevent fractures
YES
Confounding factors in calcium controversy
Physical activity + weight; Dietary intake
Does the bone provide an inexhaustible reserve of calcium,
pretty much
Calcium RDA
1000-1300 mg/day, with children at high end and men at low end.
No one is getting 100%.
What’s the absorption issues with calcium
500 mg per dose is considered optimal, while higher doses lead to lower rates of absorption.
Phosphorus is the…
2nd most abundant mineral in the body; 85% is found in the bone
Phosphorus RDA
1250 mg/day in children
700mg/day in adults
are there any phosphorus deficiencies
no
Phosphorus primary function
Bone
Phosphorus source
animal foods
Half of Magnesium is located…
in the bones
Magnesium RDA
240-420mg/day
Primary function of magnesium
Bone and over 300 enzymes production
Main sources of magnesium
plant foods
Major deficiency//toxicity for Magnesium
None//Among supplement abusers; laxatives-acid/base imbalance
What’s the tolerable upper intake level of sodium
2,300 mg/day for healthy adults, 1,500 mg/day if you have hypertension or are over 51 years old. (50% of the population)
What accounts for 75% of sodium intake in the US
Processed foods
sodium primary function
extracellular cation
sodium deficiency
none
population subgroups for sodium
salt sensitive individuals
sodium controversy
on DASH diets, all sodium levels held constant between control, v+f, and v+f+low fat dairy; is there evidence to push for lower sodium RDA?
potassium function
intracellular cation; heart beat
potassium sources
fresh, unprocessed foods
interesting metabolism with potassium?
Might help lower blood pressure?
Chloride (5)
body's major negative ion acid-base balance electrolyte balance stomach acid no RDA
Sulfur (3)
helps proteins assume functional shapes
no RDA
deficiencies unknown
Allicin
garlic
Calcitonin ______ calcium blood levels
DECREASES
Parathyroid hormone _____ calcium blood levels
INCREASES
For whom would supplementation potentially be beneficial [calcium]
Calcium supplementation may be beneficial in older patients who take most of their pills and were more deficient to begin with
In Calcium deficiency, the body responds by doing this (as regulated by Vitamin D and parathyroid hormone).
Intestine becomes more efficient at absorption, the kidney becomes more efficient at recycling, and the bone contributes calcium from breakdown.
These are five possible risk factors for osteoporosis.
- Low Ca++
- Low Vit D
- Low Physical Activity
- Low Body weight (or caloric deficit) 5. Genetics
- Low estrogen
- Older Age
- Excessive tobacco & alcohol use
- Excessive protein, caffeine, sodium, and soft drink consumption
The three major functions of sodium in the body.
- Maintain extracellular fluid volume
- Acid-Base balance
- Nerve transmission and muscle contraction
