VITAMINS & MINERALS

Vitamins:

Vitamin A:

RDA: 5000 IU (international units) for men
          4000 IU for women
Sources: liver, egg yolks and dairy products, tomatoes, yellow and green leafy vegetables, and fish liver oils.
Vitamin A helps the eyes (night blindness is caused by a deficiency), the skin and the development of healthy teeth and bones. You can also battle stress with enough of this vitamin. Deficiency will also make susceptible to infection. Toxicity has been found in rats with doses 1000 times of the required amount, children can be poisoned with a single dose of 350,000 IU.

Thiamine (B1):

RDA: 1 mg (active BBers need more)
Sources: organ meats(liver, kidney, heart), lean meats, yeast, eggs, leafy green vegetables , whole-grain products, berries, nuts, and legumes.
The main syndrome of thiamine deficiency is beriberi, more important for bodybuilders is that the protein synthesis is depressed without thiamine. The amount of thiamine for your body depends on the caloric intake and the energy you used up. So bodybuilders definitely will need more than the RDA. Even with a dose of 500mg a day no signs of toxicity have been administered.

Riboflavin (B2):

RDA: varies according to weight and metabolic rate
average: 1.7mg for men
             1.2mg for women
Sources: organ meats, fish, dairy products, eggs, leafy green vegetables, wheat germ, whole grains, and legumes.
This vitamin is essential for your muscles to be able to breath. Deficiency will cause growth failure, weight loss, eye problems, adrenal gland malfunction and impairment of the nerves, skin, and mucous membranes. Not enough riboflavin causes more protein to be excreted in the urine!! It may have a positive effect on the muscle's ability to perform under stress. Riboflavin is not toxic.

Niacin (B3):

RDA: 18mg for men
          13mg for women
Sources: organ meats, yeast, whole grains, dried peas and beans, fish, and nuts.
Niacin widens the diameter of the blood vessels and increases the blood flow. High doses give you a "niacin flush" which may have the effect of passing out, dizziness, nausea, itching and even mental confusion, but it is said not to be harmful.

Pyridoxine (B6):

RDA: 2.2mg for men
          2mg for women
Sources: liver and other organ meats, whole-grain cereals, wheat germ, soybeans, corn, yeast, blackstrap molasses, peanuts, cabbage, bananas, potatoes, peas, and green peppers.
Without this vitamin, energy cannot be produced for body cells. If less than required is taken, the whole body can suffer, including the brain. It is an essential coenzyme for many, if not all the biochemical reactions involving amino acids, which make up cell-building protein . It is not considered extremely toxic, high doses should be avoided though.

Folate:

RDA: 0.4mg
Sources: dark green leafy vegetables, organ meats, asparagus, lentils , and oranges.
It is necessary for teh synthesis of the essential nucleic acids DNA and RNA. These protein substances are required for cell reproduction and division, so very important for bodybuilders. Deficiency symptoms are weakness, a sore tongue, numbness in the hands and feet, indigestion, diarrhea, depression, drowsiness, and a slow, weak pulse. Folate is considered relatively nontoxic.

Cobalamin (B12):

RDA: o.3 microgram
Sources: organ meats, muscle meats, fish, and milk.
Deficiency syndroms are almost ident with those of Folate. It is not toxic.

Biotin:

RDA: 300 micrograms
Sources: liver and other organ meats, egg yolk, peanuts, mushrooms, cauliflower, whole grains, and rice (unprocessed).
The skin, the nervous system and the reporductive tract are dependent on Biotin. Deficiency symptoms are severe dermatitis and loss of the ability to withstand stress. It is essential for the synthesis of proteins and fatty acids in the body and to the metabolism of carbohydrates. A substance in the egg white of RAW eggs binds with this B vitamin and renders it unavailable to the body. Biotin is not toxic.

Pantothenate (Pantothenic Acid):

RDA: 5-10mg
Sources: organ meats, egg yolk, peanuts, cauliflower, cabbbage, whole grains, bran, and broccoli. Also in fair amounts in: milk, meat, and fruits.
Pantothenate is the essential part of coenzyme A, which is required for cellular metabolism. It is very important, since every cell in the body depends on pantothenate for its working vitality.

Choline:

RDA: none set
Sources: lecithin. Also in good amounts in: whole grains, fish, yeast, eggs, legumes, and organ meats (liver).
Choline is needed to maintain a sharp memory, but also used to combat heart diseases. Bodybuilders usually take it because they want to lose fat for a contest or a photo session, even so there has been no scientific proof for this. It is relatively nontoxic.

Inositol:

RDA: none set
Sources: lecithin, yeast, organ meats, fruits, vegetables, nuts, and whole grains.
Necessary for good motor nerve conduction, also needed to maintain resistance to illness and has even been shown to lower cholesterol levels in humans. It also helps to slightly lower the bodyfat, but same as with choline, no results can be seen if the same diet is being maintained. Inositol is not toxic.

PABA (Para-aminobenzoic Acid):

RDA: none set
Sources: liver and yeast and other vitamin B sources.
A removal from the diet did result in grey hair! It also protects the skin from cancer-causing rays and to keep it from aging. It is considered nontoxic.

Vitamin C (Ascorbic Acid):

RDA: 60mg
Sources: citrus fruits, strawberries, cantaloupes, rose hips, raw vegetables (especially peppers, parsley, broccoli, kale, brussels sprouts, cauliflower, cabbage, tomatoes, potatoes , and bean sprouts).
It has a role in the metabolism of amino acids, but its most essential role is its part in the formation of collagen and other fibrous tissue. It is used by bodybuilders to repair broken down tissue and to help speed up postworkout recuperation. A lack in your diet will result in easy bruises at first. Later loss of teeth, swollen joints, weakness, aching joints and weight loss (just to name a few). To keep it short and easy: it is also supposed to keep you healthy. It is nontoxic.

Vitamin D:

RDA: 200 IU
Sources: scarce, unless you include sunshine. fish (sardines, herring, salmon), liver, egg yolk, and summer milk.
Its main function is to enhance intestinal absorption of calcium and phosphorus. A deficiency can cause malformed bones and a "pigeon chest". It is toxic. Too much can result in loss of appetite, thirst, vomiting, headache and diarrhea. Too much sunshine cannot cause Vitamin D toxicity, but doses starting at 50,000 IU if taken for a few weeks.

Vitamin E:

RDA: 10 IU for men
            8 IU for women
Sources: wheat germ oil, soybean oil, cottonseed oil, sunflower seed oil, and corn oil.
The most widely recognized deficiency symptom of vitamin E is a decreased survival time for red blood cells. It appears to help in stressful situations. It is not toxic, one study has shown that high doses can lower the basic metabolism, but supplements are available up to over 1000 I.U., so I would not worry too much.

Vitamin K:

RDA: none set
Sources: leafy green vegetables (cabbage, cauliflower, spinach), liver and soybeans.
This vitamin is needed for proper bone mineralization and for the correct clotting of blood. Not toxic, but supplemental form only available through a doctor's prescription (at least used to be that way).

Minerals:

Calcium:

RDA: 800mg
Sources: milk and milk products, egg yolk, soybeans, leafy green vegetables, broccoli, kale, roots, tubers, seeds, turnips.
Calcium is the main structural mineral in the body. All bodybuilders need an adequate supply of calcium, since our muscles are supported by our bones.

Chromium:

RDA: none set
Sources: Brewer's yeast, whole grains, blackstrap molasses, black pepper, liver, cheese, seafood, meats and nuts.
Deficiency can lead to high incidence of plaque buildup on the main artery from the heart. Result can be shortened life-span and a restricted growth rate. It is nontoxic, since the body eliminates excess amounts.

Copper:

RDA: none set
Sources: nuts, organ meats, seafood, mushrooms, legumes.
The rare case of copper deficiency causes agnormal skin and deffects in blood vessels, leading to rupture. Also anemia, faulty bone and nerve development and a loss of a sense of taste.

Fluorine:

RDA: none set
It is prized for its preventive effects with regard to tooth decay. On the other hand, there's no evidence to show that fluorine is essential to the diet, and there is a sizable body of evidence that fluorine (or fluoride) increases the risk of cancer, heart disease and genetic mutations. Most fluoridated water supplies contain about 1 part per million. Fluoridation is outlawed in several countries, including the US.

Iodine:

RDA: 150 micrograms
Sources: Seafood, kelp, onions.
Iodine's role is the formation of thyroxin, the thyroid hormone, which regulates the body's basic metabolic rate. A deficiency causes goiter, which is also caused by a too high intake.

Iron:

RDA: 18mg
Sources: Heart, liver, raw clams, red meat, peaches, oysters, dried beans, egg yolk, whole grains, and nuts.
Iron is essential to the production of red blood corpuscles (hemoglobin), red pigment in the blood (myoblobin), and certain enzymes. Deficiency causes tiredness and no gains from bodybuilding. Toxicity is not usual, but it has been known.

Magnesium

RDA: 350mg for men
         300mg for women
Sources: legumes, nuts, whole grains, and shellfish.
Almost all chemical reactions via the cell depend on magnesium. It is vital for regulating cell metabolism. The muscles must have a correct balance of magnesium to function properly. Deficiency shows in muscular weakness, lethargy, knotting of muscles, and mental problems. Excess intake has a laxative effect.

Manganese:

RDA: none set
Sources: nuts, whole grains, seeds, wheat germ, bran, peas, tea, ginger, and sage.
Manganese is essential for healthy, strong connective tissues. Deficiency causes skeletal deformities, impairment of growth and loss of muscular coordination, to name a few.

Molybdenum:

RDA: none set
Sources: legumes, organ meats, and milk.
Rare, but essential to our well-being. It is toxic in excessive amounts, but since there are only few supplements the risk is limited.

Phosphorus:

RDA: 800mg
Sources: meat, fish, poultry, eggs, nuts, legumes, milk, and cheese.
Phosphorus teams with calcium to give bones and teeth their strength. Every metabolic process in the body requires phosphorus, including muscle energy production. It has a potential toxicity, so extra supplementation should be avoided if those foods are regularly consumed.

Potassium:

RDA: none set but about 2.6g recommended
Sources: bananas, lettuce, broccoli, fresh fruit, potatoes, peanuts, wheat germ, and oranges.
Muscular contraction depends on potassium. A deficiency can cause muscular weakness, nervous irritability, mental disorientation, and cardiac irregularities. Excess can cause the same symptoms. Acute toxicity can occur with a daily dose of 25g.

Selenium:

RDA: 50micrograms
Sources: organ meats, seafood, whole grains, and brewer's yeast.
Important in fighting cancer and heart disease. Among other things it has an essential role in maintaining the integrity of muscle cells and red blood cells. It can be toxic in excessive amounts.

Silicon:

RDA: none set
Sources: whole grains, beer.
All living tissue contains silicon. Deficiencies cand cause depressed growth and brittle bones. It has not been found to be toxic.

Sodium:

RDA: none set
Sources: salt (added to most foods anyways, so don't supplement)
Sodium IS important, but it can also be dangerous. The primary purpose of sodium is to help push nutrients in and out of cells through the cell membranes. It is vital; a deficiency can case muscle cramps, headaches, weakness, and even collapse of blood vessels. But most problems occur with sodium overload. Too much raises blood pressure to dangerous highs.

Zinc:

RDA: 15mg
Sources: seafoods, liver, meats, milk, nuts, eggs, legumes, and brewer's yeast.
It has a vital role in protein synthesis, therefore essential for bodybuilders. High protein diets may increase zinc requirements. It is relatively nontoxic, no side effects known.

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