Does Exercise Increase Your Need for Vitamins and Minerals?

Exercise participation can increase your need for many nutrients, most notably water and energy. Whether vitamin and mineral needs are increased as well is still an issue of some debate. While some nutrients are almost certainly needed in higher amounts by intense exercisers, some nutrient requirements are probably no different for athletes than for couch potatoes. And, some nutrients can be thought of as specifically tailored for exercisers because they may improve athletic performance, yet have virtually no benefits for sedentary folks.

Because athletes and avid exercisers need to compensate for the high energy expenditure of training and competition, they generally consume more food and a higher number of calories than the average person. The extra calories serve to support the energy needs of exercise and maintain adequate energy stores of glycogen in the liver and muscles. The fact that you’re consuming more food to provide those needed calories also means that you’re getting an increased intake of vitamins and minerals - with the assumption that you’re making wise food choices and selecting those with a high nutrient density.

Although the increased energy needs of exercise are usually satisfied by a higher intake of the energetic nutrients (carbohydrates, protein and fat), it is important to keep in mind that vitamins and minerals play a vital role in the metabolic processes which are responsible for extracting the energy from foods. In addition to their role in energy production and storage, vitamins and minerals function as crucial co-factors for synthesis and repair of muscle tissue and red blood cells, and for protection of many tissues from the damaging effects of oxidative stress.

Energy Metabolism
A number of micronutrients, most notably vitamins in the B-family, play a critical role as co-factors in energy metabolism. As co-factors, B-vitamins function as parts of enzymes involved in converting carbohydrates, proteins and fats in to energy. In some cases, B vitamin intake is tied to energy intake and protein intake. For example, the recommended dietary allowance (RDA) for three B vitamins; thiamin (0.5 mg), riboflavin (0.6 mg) and niacin (6.6 mg), is based on increments of 1000 calories consumed - (based on a 2,000 calories per day diet). Daily intake of another B-vitamin, B6, is based on protein intake (0.016 mg per gram of protein) because of its involvement in protein metabolism.

Thiamin is needed for metabolism of carbohydrate and branched chain amino acids (BCAA) - both of which play important roles in energy and fatigue during exercise. Riboflavin is necessary for the production of two key energy-generating enzymes - flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN) - which are needed during the metabolism of glucose, amino acids and fatty acids for energy. In addition to the role that vitamin B6 plays in amino acid and general protein metabolism, B6 also has crucial functions in energy production from carbohydrate - as in the conversion of lactic acid to glucose in the liver and the release of muscle glycogen to the bloodstream as free glucose.

While nutrient requirements based on energy intake may appear to be confusing, the good news is that, with a balanced diet and an adequate caloric intake, your B-vitamin intake is likely to take care of itself. The bad news, of course, is that if you’re satisfying your caloric needs with empty calories or highly refined or processed foods, there’s a chance that your intake of B vitamins is sub-optimal.

Feelings of Tiredness and Fatigue
Excessive feelings of tiredness and fatigue in athletes can sometimes be linked back to inadequate dietary intake of B vitamins, iron or carbohydrates. While vitamin B supplements and carbohydrate rich foods are often an effective and safe nutritional approach to combating fatigue, iron supplementation is not something to be taken lightly. Unless iron deficiency anemia is documented by a laboratory test (plasma ferrin analysis), high dose iron supplements should be avoided unless specifically recommended by your physician. In men, high does iron supplements can rapidly build up, with the potential for promoting tissue damage in heart, liver and muscles. If you think that you might need a bit more iron in your diet, a more prudent approach to boosting iron stores would be to consume an additional 100 mg of vitamin C at each meal to increase iron absorption.

Free Radicals and Oxidative Damage
Intense exercise can increase oxygen consumption 10-20 times over resting levels. A side effect of elevated oxygen consumption, however, is the generation of free radicals (electrically charged particles) and "oxidative stress" - which can damage tissues and cellular membranes. In defense of body cells and tissues, the body produces a variety of antioxidant enzymes that help to counteract many of the damaging effects of free radicals. In mounting its own antioxidant defenses, the body uses a number of minerals, such as zinc, copper, magnesium and selenium, in manufacturing enzymes to counterbalance the damaging effects of free radicals. In addition, other nutrients, like vitamins C and E, contribute to the body’s antioxidant defenses. Vitamin E is one of the most important fat-soluble antioxidants - providing crucial protection for cell membranes and internal cellular structures. Vitamin C, a water-soluble vitamin, performs important antioxidant functions within the blood and fluid compartments within and between cells of the body.

Immune Function
Both exercise and nutrition are known to influence the activity and responsiveness of the immune system to varying degrees. In most cases, moderate levels of exercise tend to bolster immune function, while extremely high intensity exercise and ultra-endurance events can sometimes temporarily suppress the immune system. In a similar manner, an inadequate intake of certain nutrients can reduce the response of immune system cells. In particular, vitamins A, B6, C, and E play a role in immune system function, such as maintaining the activity of specialized immune system cells like natural killer cells and CD4 cells.

In competitive athletes, a higher intake of vitamins C and E may help reduce their susceptibility to respiratory infections, colds and influenza - particularly following intense competitions such as triathlons and marathons.

Exercise / Nutrition Interaction
The relationship and interaction between exercise training, nutrient intake and athletic performance is incredibly complex and not well-understood. It is generally assumed that regular intense physical activity elevates somewhat the requirements for B-complex vitamins and vitamins C and E. It is also well accepted that the preferred route of satisfying this elevated requirement is through an increased consumption of whole grain carbohydrates, fruits and vegetables and low-fat meat and dairy products. Common dietary sources of the B vitamins are enriched grains - which typically add back the B complex vitamins at 25-100 percent of the RDA levels. Historically, highly processed foods, such as white rolls, white rice, honey and jam have been used in feeding studies to induce generalized B vitamin deficiency. In some cases today, however, highly processed foods, because of the enriched flour that forms the base of many of these foods, represents a significant portion of the B vitamin intake for many athletes. Other dietary sources are: Thiamin - pork and legumes, Riboflavin - eggs, lean meats and milk, vitamin B6 - chicken, tuna, beans, brown rice.

The Role of Supplements
Nutritional supplements may be warranted in many situations, particularly in cases of dietary restriction for weight loss or to attain a certain body weight goal. As general rule of thumb, a daily caloric intake of less than 1500 calories per day is unlikely to include a wide enough variety of foods to meet minimal requirements - so some form of dietary supplementation is often necessary.

True deficiencies of most B vitamins are rare in athletes consuming a mixed diet. Because of their role in energy metabolism, however, even a short period of sub-optimal intake can impair energy output and compromise athletic performance. In the case of B-vitamins, a sub-optimal intake of one is usually accompanied by a sub-optimal intake of others. A combined marginal intake of several B vitamins would be expected to impair physical performance in a matter of weeks and lead to more severe conditions such as anemia, muscle weakness and depression following prolonged periods of inadequate intake. In such cases, a multi-vitamin or B-complex supplement would be warranted.

Give Your Brain a Shake! More Food For Thought

Brain function is determined by many factors, one of which is proper nutrition. This 'Brain Shake' recipe has been developed to supply ample amounts of vitamins, minerals and good fats to keep our brains nourished. It's a great way to start the day. One a day helps keep the mental cobwebs away!

Brain Shake

2 tablespoons soy lecithin granules
1 tbsp. flax oil
2 to 3 tablespoons plain yogurt (with active bacterial cultures)
Banana, blueberries, melon, strawberries, papaya or other fruit of choice
1 cup milk (soy, rice or cow's milk)

Directions: Mix in blender until smooth and drink

For variations, freeze the fruit before blending or add crushed ice to your drink. Add 1 to 2 tablespoons of almond butter for extra protein.

Soy Lechithin Granules contain phosphatidylserine and phosphatidylcholine. These compounds make up the membrane of every brain cell. Proper conduction of nerve signals depends on the quality of this membrane. Therefore, phosphatidylserine and phosphatidylcholine are very important in helping brain cells communicate with each other. Many research studies have shown phosphatidylserine in supplemental form to be effective in Alzheimer's disease, age-associated memory impairments, depression, epilepsy and cognitive decline. However, this supplement is very expensive, especially if taken long term. It is found in small amounts in SOY LECITHIN. Otherwise, we rely on our body's production of these components. This requires ample amounts of essential fatty acids, vitamin B12, folic acid and Vitamin C.

Flaxseed Oil supplies omega 3 essential fatty acids. This is the primary fat in the brain and is necessary for effective nerve cell communication. It is estimated that 95% of the population is deficient in Omega-3 fatty acids. Keep flax oil refrigerated. Exposure to heat, oxygen or light will diminish its healthy benefit.

Yogurt contains beneficial gut bacteria that help to produce Vitamin B12.

Fruit supplies anti-oxidant vitamins including Vitamin C and small amounts of folic acid.

All About Antioxidant Nutrients

"It is important to get vitamins and minerals from wholesome foods. However, even people with the best intentions of eating a healthy diet sometimes fall short of their daily nutrient intake."

Consuming a healthy diet is important to ensuring optimal intake of all essential vitamins and minerals. All vitamins and minerals have important functions in the body. Special attention should be paid to antioxidants because of their role in disease prevention.

What are antioxidants and why are they important to the body?

Antioxidants are specific vitamins and minerals that contribute to good health and protection against the onset of certain health problems. Antioxidants receiving the most attention include beta-carotene (which forms vitamins A in the body), vitamin C and vitamin E. Some trace minerals also act as antioxidants. These include selenium, copper, zinc and manganese. Antioxidants work alone and in teams to protect the body. Antioxidants help protect healthy cells from damage and help the body counteract the effects of free radicals. Free radicals are oxygen by-products that are produced when the body cells burn oxygen. Free radicals are also formed in the body by environmental factors such as cigarette smoke, burns, pollution and ultraviolet light. Free radicals can damage or attack healthy body cells and tissues. Normally the body will break down free radicals. If free radicals form faster than the body can break them down, damage to cells and tissue may occur. They also are capable of damaging DNA, which is your body's master plan for reproducing cells. Once free radicals damage these healthy cells and tissue, the body is more susceptible to the onset of certain health problems. Antioxidants help the body clean up the free radicals, which cause damage in the body, and convert them to harmless waste products that are eliminated before they do any damage. Research indicates that antioxidants may even help to reverse some of the damage already done.

What health problems can antioxidants help to protect from?

Antioxidants can help protect the body from many health problems. These include certain types of cancer, artery and heart disease, cataracts, arthritis, stroke, osteoporosis and some deterioration that goes along with the normal aging process.

How much is needed of each of these antioxidant vitamins for optimal health and protection?

The best approach to making sure you get all of your antioxidants is to eat a healthy, well-balanced diet. A well-balanced diet should include plenty of fruits and vegetables (at least five servings per day). Fruits and vegetables provide essential vitamins, minerals, fiber and other important nutrients, including antioxidants. A well-balanced diet should also include at least three servings per day of whole-grain foods. Whole grains also provide essential nutrients including antioxidants. Following the food guide pyramid offers a reliable and easy-to-use plan to make sure you receive the necessary servings of all the food groups needed for optimal health. Each separate antioxidant comes from a different source of healthy food and requires diverse amounts for optimal health and protection.

Beta-caroteneis not toxic in any amount, but large amounts of vitamin A supplements in other forms can be. The body gets vitamin A in two forms. In the form of retinol, it comes from animal products such as liver, fish oil, eggs and milk. In the form of carotenoids, it comes from plant foods and is considered an antioxidant. Beta-carotene is a carotenoid, and is found in red, yellow and orange fruits and vegetables. It is also found in some dark-green leafy vegetables. The Reference Daily Intake (RDI) for vitamin A is 5,000 IU (International Units) for healthy adults.

Vitamin C is a water-soluble vitamin. Vitamin C is found in plant foods. All citrus fruits are excellent sources. Other good sources include other fruits and vegetables such as berries, melons, peppers, many dark-green leafy vegetables, potatoes and tomatoes. The RDI for vitamin C is 75 milligrams for women and 90 milligrams for men. People who smoke need an additional 35 milligrams per day. It is recommended not to get more than 2,000 milligrams per day for adults.

Vitamin Eis a fat-soluble vitamin. Vitamin E works to protect vitamin A, beta-carotene and vitamin C in foods from destruction by oxygen. The mineral selenium enhances the antioxidant capabilities of vitamin E. Vitamin E is found in vegetable oils such as soybean, corn and safflower oils. It is also found in margarine, salad dressings, nuts, seeds and wheat germ. Leafy-green vegetables contribute a small amount. The RDI for vitamin E is 15 milligrams for both men and women. It is recommended not to get more than 1,000 milligrams per day for adults. Food sources of selenium include seafood, liver, meat and grains.

Should I take a supplement to ensure I get enough antioxidants?

It is important to get vitamins and minerals from wholesome foods. However, even people with the best intentions of eating a healthy diet sometimes fall short of their daily nutrient intake. If you take a supplement, choose a vitamin-mineral combination; take the supplement in the recommended doses; don't be lured by extra ingredients like choline, inositol, lecithin, PABA, herbs and enzymes (they add to the cost but offer no proven nutritional benefits); and ensure that the amount of nutrients is close to 100 percent of the RDI. It is also important to remember that no dietary supplement provides the full compliment of vitamins, minerals and other essential nutrients found in food. If you use a supplement, use it to supplement only and not to replace foods or food groups!

There is still not enough research to prove whether adding additional amounts of antioxidants through supplements is beneficial. There are also questions as to the side effects of taking supplemental antioxidants over long periods of time. Mega or large doses of these vitamins is not recommended. Healthy people should not routinely exceed upper intake levels of any vitamin and/or mineral. The recommended doses should be followed.

Living Foods For Life

Are you looking for maximum nutrition and optimum health? Living, raw foods may be your answer. Eating raw isn't just a fad diet; after all, humans ate uncooked foods for eons before they discovered fire. So what's all this about?

Simply put, living foods are those that have not been processed in any way, shape, or form. Processed foods that have been canned, bottled, or prepackaged are changed from their original state through heating, additives, preservatives, colorings, salt, and sugar. Living foods remain in their original, natural state.

Raw and living foods contain enzymes, and enzymes aid in the digestion of foods. When food is cooked or heated over 116° F, the enzymes are destroyed and the molecular structure is changed. Nutrients are not absorbed because the enzymes are absent. Eating foods that do not contain enzymes-virtually all cooked foods-means that your body isn't getting all the nutrition it should.

In contrast, living foods have high enzyme content. Raw foods, such as un-sprouted nuts, contain enzymes in a "dormant" state. To activate the enzymes contained in almonds, for example, soak them in water for 24 hours. Once the almonds begin to sprout, the enzymes become "active" and are then considered living.

Many people think that stomach acids destroy enzymes, but Viktorus Kulvinskas, an enzyme expert, says that stomach acid merely deactivates food enzymes until they are reactivated in the alkaline small intestine. Cooked proteins require large secretions of stomach acid. Many people who eat raw foods are free from excessive stomach acid secretions and have much more energy.

In fact, cooking renders food toxic! Research cited in the National Academy of Sciences National Research Council's book, "Diet, Nutrition, and Cancer," noted that cooking food quickly generates mutagens and carcinogens. White blood cell counts are doubled and even tripled after eating a cooked food meal. White blood cells are the body's first line of defense and are collectively known as the immune system.

If the thought of avoiding all cooked foods doesn't seem natural or appealing, consider how we lived before we discovered fire. People ate a plant-based diet of raw foods such as nuts, seeds, fruit and vegetables. Today, humans are the only species that eat cooked food, and yet also suffer from widespread disease.

Perhaps you're wondering what the heck you could eat on a raw food diet besides carrot sticks and fruit. Eating living foods doesn't have to be boring or limiting. Pay a visit to the Living Foods website at www.living-foods.com and check out the recipe section. You'll be amazed at the choices, from burritos and pizza to apple pie and cookies. Raw and living food'ists eat a great variety of fruits, vegetables, sprouts, nuts, seeds, grains, sea vegetables and other foods that have not been processed. Beverage choices include water, fresh squeezed juices and coconut milk. Sodas, bottled juices, coffee, alcohol and most other drinks have been processed in some way and are not included in a living food diet.

For the really serious raw food'ist, there are many subcategories of diets: fruitarians consume mostly fruits; sproutarians eat mostly sprouts; and juicearians drink mostly fresh juice. Most people consume a variety of foods, eating 75% to 100% raw.

If you're concerned that you won't get enough protein on a raw foods diet, the World Health Organization says that humans need about five percent of their daily calories from protein to be healthy. The USDA recommends 6.5 percent. On average, fruits have about five percent of their calories from protein; vegetables have from 20-50 percent of their calories from protein; sprouted seeds, beans, and grains contain from 10 to 25 percent. By eating a variety of living plant foods, you will get more than adequate protein.

Numerous scientific studies have shown the daily need for protein to be about 25-35 grams. The typical person eats 2,000 calories per day. If you ate raw plant foods that had an average of 10 percent of their calories from protein, you would get 200 calories worth of protein, or 50 grams. This amount is more than adequate to support optimal health. Other studies have shown that cooking proteins reduces their effectiveness by half; so raw plant food protein is a much better source than either cooked plant foods or animal foods.

There is a misconception in our society that plant protein is not "complete." This falsehood was established before we discovered that our bodies "recycle" protein so that it can complete any amino acid mix from our body's amino acid pool, no matter what the amino acid composition of a meal consumed.

How do you transition to a raw food diet? Begin by incorporating more and more fresh foods into your diet, choosing those that taste best to you. The key is to develop a satisfying eating style that allows proper digestion, supports balanced energy, peak productivity and physical rejuvenation. As you experiment with new foods, listen to your body and refine your eating style accordingly. If something doesn't make you feel good, or if you don't like the taste, don't eat it!

Many people recommend adding more fresh juices to the diet as part of the transition. Make sure it is freshly made, though. Many store-bought juices are pasteurized. Juicing is a great way to get the raw food in your body and flush out your system, but it is better to eventually eat your fruits or vegetables whole and intact.

One of the hardest things for most people to give up is eating hot food, especially on cold winter days. But hot food is really just a psychological comfort and has no nutritional value. Once you begin eating a live foods diet, you may feel so much better that you won't miss cooked foods at all.

Educate yourself as much as possible about living foods. You may wish to obtain guidance from an experienced health professional to ensure that you're getting all the nutrition your body needs.

There are even a few raw foods cookbooks out there. "The Uncook Book" by Juliano has recipes based on the successful San Francisco eatery, the Raw Restaurant. Another, the "Sunfood Diet Success System" by David Wolfe, claims to be the "bible" of living and raw foods. In addition, there are numerous books available on juicing, fasting, and other aspects of raw living.

Many people who eat all raw foods claim to have increased energy and better digestion. They feel more connected with nature and in tune with their bodies. Because raw foods are more nutritionally valuable, you won't need to eat as much food to feel satisfied. Weight loss, detoxification and a stronger immune system are some of the other health benefits.

Going live is even good for the environment. Since you no longer have to cook, you don't waste electricity or natural gas. Think of all the wasteful packaging you'll avoid! Most raw food'ists eat only organic produce, which helps sustain agriculture. And no animal products are consumed, so the animals benefit, too.
Raw foods are generally easy to prepare, even for young children, and therefore save time and make cleanup a breeze. Living foods are even safer since you'll avoid hot water and oils that may cause burns.

There are many great reasons to eat a living foods diet. Who doesn't want to feel better, have more energy and get the most out of their food? So turn off the stove, make up a fresh salad, and start exploring.

Quick Guide: Vitamins and Minerals Recommended Daily Allowance (RDA) Chart

The Vitamins and Minerals Chart and RDA The chart below lists important vitamins and minerals, includes the main benefits of each supplement, and lists possible adverse reactions. Where possible, the Recommended Daily Allowance, or RDA is also included. (Bear in mind that the RDA is the minimum daily requirement of vitamins and minerals. Most supplements come in larger doses.) Consultation with your health care provider is always recommended prior to supplement use.

Vitamins & Minerals Benefits & Use Contra Indications Adult RDA* Biotin Helps synthesis of fat and amino acids. None Male: 30 æg Female: 30 æg Calcium Treats and helps prevent osteoporosis.Reduces PMS symptoms. Kidney stones, hypercalcemia. Do not take if you have thyroid problems, cancer or existing kidney stones. Male: 1,000 mg Female: 1,000 mg Chlorine Part of the neurotransmitter acetylcholine. Overuse causes hypertension, sweating, and a fishy odor. Male: 550 mg Female: 425 mg Chromium Diabetes.Possible weight loss. Kidney damage. Male: 30 æg Female: 25 æg Copper Many enzymes require copper. Stomach problems.Liver damage. Male: 900 æg Female: 900 æg Fluoride Dental care.Bone formation. Enamel fluorosis.Skeletal fluorosis. Male: 4 mg Female: 3 mg Folate(Folic Acid) Prevents neural tube birth defects. None Male: 400 æg Female: 400 æg Iodine Required for proper thyroid functioning. Excess amounts cause thyroid problems. Male: 150 æg Female: 150 æg Iron Prevents anemia. Gastrointestinal problems. Liver damage. Male: 8 mg Female: 18 mg Magnesium Needed for muscle relaxation and blood clotting.Treats migraine headaches. Loose stools. Patients with heart or kidney conditions should consult a doctor before taking magnesium supplements. Male: 400 mg Female: 320 mg Niacin Cholesterol reduction. Required for energy metabolism. Liver inflammation.Headaches.Stomach disorders. Male: 16 mg Female: 14 mg Pantothenic Acid Metabolizes fat. Reduces cholesterol. None. Male: 5 mg Female: 5 mg Riboflavin (Vitamin B2) Migraine headaches. Cataract prevention None. Male: 1.3 mg Female: 1.1 mg Selenium Cancer prevention. Hair and nail loss or brittleness. Male: 55 æg Female: 55 æg Thiamin(Vitamin B1) Congestive heart failure. None. Male: 1.2 mg Female: 1.1 mg Vitamin A Immune system strengthener.Diabetes.Night Vision. Liver toxicity. Male: 900 æg Female: 700 æg Vitamin B6 Heart disease.PMS.Morning sickness. Nerve damage at high doses. Male: 100 mg Female: 80 mg Vitamin B12 Prevents anemia. None. Male: 2.4 æg Female: 2.4 æg Vitamin C Antioxidant.Immune system strengthener.Cataract prevention. Kidney stones.Gastrointestinal problems.Excess iron in the bloodstream. Male: 90 mg Female: 75 mg Vitamin D Osteoporosis. Hypercalcemia. Male: 5 æg Female: 5 æg Vitamin E Antioxidant.Cancer prevention.Immune system strengthener. Anticoagulant patients should consult their doctor if taking Vitamin E supplements. Male: 15 mg Female: 15 mg Vitamin K Promotes blood clotting.Osteoporosis. Patients on anticoagulants should not take Vitamin K supplements. Male: 120 æg Female: 75 æg Zinc Cold symptoms.Acne. Possible stomach upset. Male: 11 mg Female: 8 mg