Minerals are an essential part of our diets. While there is an overwhelming number of supplements which contain these various minerals, they are frequently misunderstood, and quite frankly, frequently overconsumed. All women should take Calcium and Vitamin D supplementation, as outlined below. Adherence to a healthy diet will typically provide all the necessary minerals. My recommendation is to simply consume a daily multivitamin to supplement your regular diet. Some advanced trainers may be interested in a more robust supplement pack such as that provided by Animal Pak, however I do not personally believe it is necessary. Below, I have briefly outlined the most common minerals.
Potassium – 2,000mg daily. Potassium maintains fluid and electrolyte balance, support of cell integrity, muscle contractions and nerve impulse transmission. Banana’s are the most popular choice for intake.
Calcium – 1,000-1,300mg daily. Calcium is used in bone formation, maintenance of healthy bones, muscular contraction and relaxation, nerve functioning, blood clotting, blood pressure and immune defenses. Calcium supplementation is particularly important in women in combination with Vitamin D. For all women, I recommend 1200mg Calcium with 800IU of Vitamin D, daily.
Phosphorus – 0.7-1.25g daily. Phosphorus is utilized in bone formation, is part of every cell, acid balance, energy transfer, part of RNA, DNA and phospholipids.
Iron – 18mg daily. Iron is necessary for proper hemoglobin synthesis and ultimately affects the oxygen carrying capacity of your blood. With our level of meat consumption in the United States, deficiency is most common in those who don’t consume meat products (i.e. teenage females).
Iodine – 150mcg daily. Iodine regulates growth, development and metabolism through thyroxine production in the thyroid.
Magnesium – 310-420mg daily. Magnesium is used in bone mineralization, building of protein, enzyme action, proper immune system, and muscle contraction.
Zinc – 15mg daily. Zinc is utilized in the production of RNA and DNA, supports immune function, transport of vitamin A, and wound healing.
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