Daily Recommendations for CalciumAdequate IntakeDV is 100 mg, while UL is 2500 mg

Age (years)mg/day0 - 35004 - 88009 - 18130019 - 501000> 501200

Dietary Sources for CalciumDairy productsFish with small bonesDark green leafy vegetablesTofuLegumesNutsFortified products

Factor Influencing Calcium AbsorptionIncreased absorptionVitamin DLactoseDecreased absorptionPhytates and oxalates Excessive amounts of dietary fiberExcessive amounts of dietary phosphorusExcessive sodium intakeExcessive protein intakeHigh intakes of coffee and alcohol may increase calcium loss form the body

Metabolic Function of Calcium98% of calcium found in skeleton1% is used for tooth formation1% exists in an ionic state and is involved in physiological functionsMuscle contractionActivation of enzymesNerve impulse transmissionBlood clottingSecretion of hormonesPhysiological functions takes precedence over formation of bone tissue

Calcium DeficiencyDeficiency due to hormonal imbalances and losses through sweat in strenuous exercisePhysiological problems associated with low serum calciumImpaired muscular contractionContributes to the development of cancer of the colon Involved in the development of hypertensionDiseases of the bonesRicketsOsteoporosis

Calcium SupplementationIf daily diet cannot provide AI of calcium then 3 x 200 mg tablet per dayExcessive amounts of calcium Abnormal heart contractions, constipation & the development of kidney stonesInterfere with iron & zinc absorptionDaily supplements of 1200 mg may reduce bone loss in pre-menopausal and post-menopausal womenExercise and HRT may help decreased adverse side effects of PMS

Phosphorus Intake Recommendations700 mg for both men and womenDV is 1000 mg with UL for adults at 4 grams or 3 grams if older than 70Dietary sources: Seafood, meat, eggs, milk, cheeseNuts, dried beans, grain products, vegetables Soft drinksRecommended calcium:phosphorus ratio is 1:1

Metabolic Functions of PhosphorusCombines to form calcium phosphate for the development of bones and teethSodium phosphate id involved in acid-base balanceOrganic phosphatesHelp form cell membranes and DNANormal functioning of most of the B vitaminsPart of ATP and PCInvolved in glycolysisPart of a compund in RBC

Phosphorus SupplementationSome ergogenic effectsSignificant increase in VO2maxSignificant increase in 2,3-DPG levelsIncreased time to exhaustion in incremental exerciseEnhanced myocardial efficiencyCreatine phosphate supplements have helped increased muscle mass in older patients with muscular atrophy due to fracturesExcess intake of phosphorus may impair calcium metabolism

Magnesium RecommendationsRDA Adult men 400-420 mgAdult women 310-320 mgDV is 400 mg and UL is 350 mg (applicable to supplements and fortified foods)Dietary sourcesSeafoodNuts, green leafy vegetables, fruits and whole grain products

Metabolic Functions of MagnesiumStored in the skeletal system, serum and soft tissuesMagnesium functionsInfluences bone metabolism and helps prevent bone fragilityPart of ATPaseRegulates the synthesis of protein and other compounds such as 2,3-DPGPart of an enzyme which facilitates the metabolism of glucose in the muscle and is involved in gluconeogenesisHelps block some of the actions of calcium in the body

Magnesium DeficiencyDeficiency may occur viaKidney malfunctionProlonged diarrheaUse of diureticsExcessive alcohol useSymptoms of deficiencyApathy, muscle weakness, muscle twitching, cardiac arrhythmiasAssociated health problemsHypertension, cardiovascular diseases, Type II diabetes

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

Iron RecommendationsThe body needs to replace 1.0 1.5 mg of iron that is lost from the body dailyHeme iron and non-heme ironRDAMales: 14-18, 11 mg; Adults, 8 mgFemale: Teenagers, 15 mg; Adults, 18 mg; Pregnant, 27 mg; Post-menopausal, 8 mgDV: 18 mgUL: 40 -45 mg/day

Dietary Sources of IronAnimal sources (Heme and non-heme iron)Liver, heart, lean meats, poultryFish, oysters and clamsPlant Sources (100% non-heme iron) Dried fruitsBeansWhole grain productsCooking in pots or skillets also contributes to iron in the diet

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

Metabolic Function of IronFormation of compounds essential to the transportation and utilization of oxygenHemoglobin and myoglobinCytochromes for electron transferMetalloenzymes in Krebs cycleStorage in tissues in the form of protein compounds called ferritinsBloodLiver, spleen and bone marrow

Iron DeficiencyDue to low levels of serum ferritin and decreased hemoglobinNormal hemoglobin levelsMale: 14-16 g/dlFemale: 12-14 g/dlLow levels of iron or hemoglobin may be due toInadequate intakeType of dietary ironTrainingDeficiency symptomsFatigue; anemia, impaired temperature regulation and decreased resistance to infection

Excess IronIron therapy may be beneficial for those suffering from iron-deficiency anemiaIron supplementation does not enhance performanceExcessive iron may lead to HemochromatosisIncreased risk for colon cancerInterfere with Cu absorptionFatal to young children

Zinc RecommendationsRDAAdult males 11 mg/dayAdult females 8 mg/dayDV is 15 mg/day while UL for adults is 40 mg/dayDietary sourcesMeatMilkSeafoodWhole grain product

Metabolic Functions of ZincComponent of >100 metalloenzymesInvolved in the major pathways of energy metabolismInvolved in protein synthesisInvolved in the growth processInvolved in wound healingAssociated with immune functions

Zinc SupplementationDeficiencies may occur in athletes on a weight loss programSupplementation may improve performance in isometric endurance and isokinetic strength during fast contractionsSupplements of 25-50 mg/day may impair the absorption of Cu and FeSupplements over 100 mg/day may result inincreased LDL-cholesterol and decreased HDL-cholesterol levelsAnemia