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Vitamin and Mineral Supplementation: Advanced User Guide for Endurance and Strength Training
Vitamin and Mineral Supplementation
Advanced User Guide for Endurance and Strength Training
© Copyright 2015 by Paul Rogers - All rights reserved.
This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered.
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Chapter 1 - The Underlying Role of Micronutrients in Human Metabolism
Chapter 2 - Class “A” Micronutrients
Chapter 3 - Full List of Essential Micronutrients, Their Functions and Optimal Food Sources
Vitamins, Corresponding Vitamers and Their RDAs
A – Retinol, Retinal and Four Different Provitamin A Carotenoids (Including the Most Known Β-Carotene)
B1 – Thiamine
B2 – Riboflavin
B3 – Niacin, Niacinamide
B5 – Pantothenic Acid
B6 - Pyridoxine, Pyridoxamine, Pyridoxal
B7 – Biotin
B9 – Folic Acid, Folinic Acid
B12 - Cyanocobalamin, Hydroxycobalamin, Methylcobalamin
C – Ascorbic Acid
D - Cholecalciferol (D3), Ergocalciferol (D2)
E - Tocopherols, Tocotrienols
K - Phylloquinone, Menaquinones
Other trace minerals
Chapter 4 – The Body’ Natural Ability to Store Micronutrients
51% of the Earth’s land mass today is used to feed the ever growing human population. In the mid-80s of last century it became clear that overuse of the land has led to the exhaustion of a few critical microelements essential for our lives and normal functioning. The scientific community has been working overtime to address this problem.
As a result of this collective effort, since 1990 several global interventions have been made in an effort to enrich the common types of food with vitamin A, zinc, iron and iodine – micronutrients that weren’t present in their optimal levels in crops and other food sources. This is done through the fortification of processed food but also by adding fortified fertilizers to crops. The latter showed the most promising results and today every crop around the globe is using fortified fertilizers to provide plants with essential trace elements but also with micronutrients essential for humans.
What made this simple improvement possible was a food chain. You enrich the plant, animals eat the plant, and humans then eat the animal or eat the plant and ingest all the fortified nutrients in the process. Scientists took advantage of technological advances and started to fortify processed foods also.
The latest research indicates that the problem of nutrient deficient food has been solved even in developing countries. Today every food source contains optimal levels of those four micronutrients.
But that doesn’t seem to stop pharmaceutical companies from pushing their products through profit-driven marketing in areas that do not have any need for additional supplementation of micronutrients.
Companies have created a lot of buzz about the need for vitamin and mineral supplementation. On the wings of their marketing success the supplement industry has been thriving over the last two decades. And forward looking predictions show continued great sales potential for them. The marketing behind the many available products does not discriminate. There are products ranging from those for newborn babies, adolescents, adults, athletes and senior citizens that claim vitamin fortification.
At first glance it looks like hype. And when we see hype, we have to be cautious. If history has taught us anything it is that hype is a common sociological sign of misinformation.
In 2014, in the US alone there were close to 152 million units sold of different vitamin and mineral supplements. Most of them were targeting a condition specific market such as health and highly focused illnesses, aging and active lifestyle. The active lifestyle population is the primary objective of this book.
Those who are healthy, and who don’t spend significantly larger quantities of energy and live more or less sedentary lives while feeding on the traditional Western diet consisting of meat, vegetables, dairy products and fruits don’t have to supplement with additional micronutrients.
However, those who are involved in