Daily Recommendations

for Calcium
Adequate Intake
Age (years)

mg/day

0-3

500

4-8

800

9 - 18

1300

19 - 50

1000

> 50

1200

DV is 100 mg, while UL is 2500 mg

Dietary Sources for

Calcium

Dairy products
Fish with small bones
Dark green leafy vegetables
Tofu
Legumes
Nuts
Fortified products

Factor Influencing Calcium

Absorption

Increased absorption

Decreased absorption

Vitamin D
Lactose
Phytates and oxalates
Excessive amounts of dietary fiber
Excessive amounts of dietary phosphorus
Excessive sodium intake
Excessive protein intake

High intakes of coffee and alcohol may

increase calcium loss form the body

Metabolic Function of
Calcium

98% of calcium found in skeleton

1% is used for tooth formation
1% exists in an ionic state and is involved in
physiological functions

Muscle contraction
Activation of enzymes
Nerve impulse transmission
Blood clotting
Secretion of hormones

Physiological functions takes precedence

over formation of bone tissue

Calcium Deficiency

Deficiency due to hormonal imbalances and

losses through sweat in strenuous exercise
Physiological problems associated with low serum
calcium

Impaired muscular contraction

Contributes to the development of cancer of the
colon
Involved in the development of hypertension
Diseases of the bones

Rickets

Osteoporosis

Calcium Supplementation

If daily diet cannot provide AI of calcium then 3 x

200 mg tablet per day
Excessive amounts of calcium
Abnormal heart contractions, constipation & the
development of kidney stones
Interfere with iron & zinc absorption
Daily supplements of 1200 mg may reduce bone
loss in pre-menopausal and post-menopausal
women
Exercise and HRT may help decreased adverse side
effects of PMS

Phosphorus Intake
Recommendations

700 mg for both men and women

DV is 1000 mg with UL for adults at 4 grams
or 3 grams if older than 70
Dietary sources:
Seafood, meat, eggs, milk, cheese
Nuts, dried beans, grain products, vegetables
Soft drinks
Recommended calcium:phosphorus ratio is
1:1

Metabolic Functions of
Phosphorus

Combines to form calcium phosphate for the

development of bones and teeth
Sodium phosphate id involved in acid-base
balance
Organic phosphates

Help form cell membranes and DNA

Normal functioning of most of the B vitamins
Part of ATP and PC
Involved in glycolysis
Part of a compund in RBC

Phosphorus
Supplementation

Some ergogenic effects

Significant increase in VO2max

Significant increase in 2,3-DPG levels
Increased time to exhaustion in incremental
exercise
Enhanced myocardial efficiency

Creatine phosphate supplements have helped

increased muscle mass in older patients with
muscular atrophy due to fractures
Excess intake of phosphorus may impair
calcium metabolism

Magnesium
Recommendations

RDA

Adult men 400-420 mg

Adult women 310-320 mg

DV is 400 mg and UL is 350 mg (applicable

to supplements and fortified foods)
Dietary sources

Seafood
Nuts, green leafy vegetables, fruits and whole
grain products

Metabolic Functions of
Magnesium

Stored in the skeletal system, serum and soft

tissues
Magnesium functions

Influences bone metabolism and helps prevent

bone fragility
Part of ATPase
Regulates the synthesis of protein and other
compounds such as 2,3-DPG
Part of an enzyme which facilitates the
metabolism of glucose in the muscle and is
involved in gluconeogenesis
Helps block some of the actions of calcium in the
body

Magnesium Deficiency

Deficiency may occur via

Symptoms of deficiency

Kidney malfunction
Prolonged diarrhea
Use of diuretics
Excessive alcohol use
Apathy, muscle weakness, muscle twitching,
cardiac arrhythmias

Associated health problems

Hypertension, cardiovascular diseases, Type II

diabetes

Magnesium
Supplementation

Decrease in plasma levels of magnesium

following exercise
No data showing positive effect of
supplementation on exercise performance
May help in the treatment of hypertension or
prevention of osteoporosis
Excessive intake may cause problems for
those with kidney problems.
For others excess intake may cause nausea,
vomiting and diarrhea

Iron Recommendations

The body needs to replace 1.0 1.5 mg of

iron that is lost from the body daily
Heme iron and non-heme iron
RDA
Males: 14-18, 11 mg; Adults, 8 mg
Female: Teenagers, 15 mg; Adults, 18 mg;
Pregnant, 27 mg; Post-menopausal, 8 mg
DV: 18 mg
UL: 40 -45 mg/day

Dietary Sources of Iron

Animal sources (Heme and non-heme iron)

Plant Sources (100% non-heme iron)

Liver, heart, lean meats, poultry

Fish, oysters and clams
Dried fruits
Beans
Whole grain products

Cooking in pots or skillets also contributes

to iron in the diet

Iron Absorption

Iron absorption: 10% to 35% of heme iron and 2%

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

Metabolic Function of Iron

Formation of compounds essential to the

transportation and utilization of oxygen
Hemoglobin and myoglobin
Cytochromes for electron transfer
Metalloenzymes in Krebs cycle
Storage in tissues in the form of protein
compounds called ferritins
Blood
Liver, spleen and bone marrow

Iron Deficiency

Due to low levels of serum ferritin and decreased

hemoglobin
Normal hemoglobin levels

Low levels of iron or hemoglobin may be due to

Male: 14-16 g/dl

Female: 12-14 g/dl
Inadequate intake
Type of dietary iron
Training

Deficiency symptoms

Fatigue; anemia, impaired temperature regulation and

decreased resistance to infection

Excess Iron

Iron therapy may be beneficial for those

suffering from iron-deficiency anemia
Iron supplementation does not enhance
performance
Excessive iron may lead to
Hemochromatosis
Increased risk for colon cancer
Interfere with Cu absorption
Fatal to young children

Zinc Recommendations

RDA

Adult males 11 mg/day

Adult females 8 mg/day
DV is 15 mg/day while UL for adults is 40 mg/day

Dietary sources

Meat
Milk
Seafood
Whole grain product

Metabolic Functions of
Zinc

Component of >100 metalloenzymes

Involved in the major pathways of

energy metabolism

Involved in protein synthesis

Involved in the growth process
Involved in wound healing
Associated with immune functions

Zinc Supplementation

Deficiencies may occur in athletes on a

weight loss program
Supplementation may improve performance
in isometric endurance and isokinetic
strength during fast contractions
Supplements of 25-50 mg/day may impair
the absorption of Cu and Fe
Supplements over 100 mg/day may result in
increased LDL-cholesterol and decreased
HDL-cholesterol levels
Anemia