PTC: Module 9 - Micronutrition (2)

Your appetite, even if you’re not deficient in zinc.

40 mg per day.

Red meats, organ meats like liver and kidney, and some types of shellfish.

Because it enhances bioavailability.

Because serum iron only measures the iron in your blood, not the total iron stored in your body.

6 mg/kg/d.

Iodine.

In seawater and soil nearby the sea.

Over 600 mg/d.

Iron is essential for the creation of hemoglobin in red blood cells and myoglobin in muscle cells.

Iron deficiency impairs oxygen transport, reducing endurance capacity and resistance to fatigue, and can also impair strength.

Coffee and tea inhibit iron absorption.

A diet rich in plants.

Dark meats, organ meats, or certain kinds of shellfish.

The AI is 2.3 g and the UTI is 3.6 g.

Poor skin quality, inflammatory or microbial conditions of the mouth, and poor hair quality.

Magnesium is one of the body's most abundant and important minerals and electrolytes.

40 mg daily.

Copper functions as a co-factor in enzymes, acts as an antioxidant, and is involved in ATP production, collagen and elastin cross-linking, blood clotting, immune function, and gene expression.

Transferrin is a protein that carries iron in your blood and is made by your liver.

A sign of iron-deficiency anemia.

Because vitamin B12 cannot be synthesized from dietary cobalt.

Because plant-based diets generally provide less bioavailable iron.

The amount of iron in your blood.

Calcium and, to a lesser extent, zinc.

It regulates glucose metabolism and insulin sensitivity.

Because sufficient levels in the blood do not necessarily reflect those in the body.

Boron consumption has beneficial effects on bones, the immune system, the brain, and the testes.

Because ferritin can also be elevated due to inflammation.

Food generally reduces iron bioavailability.

Because vitamin C enhances iron absorption and calcium competes with iron absorption.

Beef, peanuts, cheese, mushrooms, green peppers, broccoli, bananas, and orange and grape juices.

Legumes, nuts, avocados, and high-protein animal foods. Fruits and vegetables in large quantities will also cover boron needs.

Magnesium regulates sleep and may improve sleep quality, reduce insomnia, and counteract the loss of exercise tolerance during sleep deprivation.

10 mg/day

Magnesium citrate, magnesium chloride, magnesium lactate, magnesium gluconate, and magnesium aspartate.

Due to the risk of iron toxicity, it's important to check your iron levels first.

The majority of zinc is stored inside cells, making blood work not very reliable.

Because zinc's functions are crucial for exercising individuals, and intensive exercise increases zinc requirements.

Compromised immune function, diarrhea, loss of appetite, decreased taste and smell, low testosterone, and depression.

Zinc deficiency can stunt growth and human development, decrease testosterone levels, and cause lean body mass losses.

High calcium intakes interfere with zinc absorption.

It measures how much of the transferrin in your blood isn't carrying iron.

The RDA for copper is 0.9 mg/day.

It suggests iron deficiency.

During pregnancy, the RDA for copper increases to 1 mg/day, and during lactation, it increases to 1.3 mg/day.

Fish (e.g., cod or salmon) with 30-50 μg per 3 oz.

At least 150 micrograms (0.15 mg) a day.

The recommended dietary intake is 11 mg for men and 18 mg for women, rising to 27 mg when pregnant or lactating.

Phytic acid found in legumes, cacao, and grains.

Vanadium has potent effects in pharmaceuticals, but the threshold dosage required for those effects is much larger than found in food.

Any diet based on whole foods should ensure enough chromium intake.

Hair tests.

Chloride is almost exclusively consumed along with sodium in table salt (sodium chloride with 60% chloride).

As long as your sodium intake is under control, your chloride intake will be as well.

The amount of stored iron in your body.

Due to increased need for magnesium during muscle repair and increased magnesium losses via sweat and urine.

It can decrease 'good' HDL-cholesterol levels and induce copper deficiency.

They found no effect of boron supplementation on testosterone levels, strength development, or muscle growth compared to placebo.

It can increase testosterone production, strength, lean body mass, muscular endurance, decrease stress levels, and protect against muscle damage.

It measures how much transferrin is bound to iron.

The richest sources of copper are meats (especially organ meats like liver) and shellfish (especially oysters and lobster).

Athletes need up to 50% more iron, depending on their level of exercise.

11 mg/day.

High dietary fiber from minimally processed or traditionally prepared carbohydrate sources, green veggies, or seafood.

Chloride is an essential mineral that functions as an electrolyte.

Fluoride's major functions are related to bone mineralization and the formation of dental enamels. It increases the resistance of enamel to acid demineralization and increases tooth mineralization.

Zinc is essential for immune functioning, protein synthesis, testicular functioning, testosterone production, and wound healing.

22 - 24 grams.

Because multiple studies showed that boron supplementation increased free testosterone levels in sedentary populations.

Because modern drinking water and salt are so refined that they are now devoid of iodine, and many cultivated lands are away from the coast.

Adding iodine to table salt.

The adjusted recommended daily intake is 20 mg for men and 14 mg for women.

Because zinc has only a few limited storage sites in the body, so it needs to be consumed regularly, ideally daily.

No, there doesn't seem to be any practical toxicity risk.

Men on omnivorous, high-protein diets.

Female athletes with an intact menstrual cycle.

Cobalt is part of vitamin B12 (cobalamin).

Eat marine seafood regularly.

It measures how much space red blood cells take up in your blood.

No, toxicity is rarely a concern.

You should probably supplement zinc, but don’t exceed 40 mg per day.

Because it is good for your teeth, increasing the resistance of enamel to acid demineralization and increasing tooth mineralization.

Selenium is part of enzymatic reactions, plays a role in ATP generation, DNA repair, and the immune system.

A clear sign of iron deficiency.

Over 400 mg/d.

Insulin resistance, possible vitamin D deficiency, low testosterone, depression, bone loss, stress hypersensitivity, high blood pressure, and disturbed neuromuscular functioning.

Because seafood and meat are the most abundant dietary sources of copper.

Possible liver problems.

Silicon is found in bones, connective tissues, and cartilage, and is thought to play both metabolic and structural roles.

Chocolate/cacao, nuts, beans, and grains.

A complete blood count (CBC).

No, there is practically no toxicity risk.

It measures many parts of your blood, including hemoglobin and hematocrit levels.

Green leafy vegetables and seafood.

They often have to resort to supplementation or large amounts of eggs.

Toxicity.

You may experience stomach cramps and diarrhea.

Iron acts as a co-factor for many enzymes and plays a role in ATP production, amino acid metabolism, niacin synthesis, antioxidant functioning, hormone synthesis, carbohydrate metabolism, and DNA synthesis.

Iron is tricky to optimize due to significant risks of both deficiency and toxicity.

Due to monthly blood loss during menstruation and differences in iron metabolism.

No, sea salt generally only contains trace amounts of minerals.

Because they are likely to have lower iron intake from their diet.

45 mg.

Sufficient iodine consumption requires significant amounts of dairy or seafood or semi-regular consumption of seaweed. Using iodized salt is highly recommended to minimize deficiency risk.

The Tolerable Upper Intake Level is 2,500 mg, beyond which gastrointestinal side effects can occur. However, the body can only absorb about 800 mg of calcium per serving, so consuming more is unnecessary.

Oyster, with 12.8 mg of zinc per serving.

It suggests iron deficiency.

Magnesium activates the parasympathetic nervous system, regulates melatonin secretion, and binds to GABA receptors.

It may cause gastrointestinal discomfort in some individuals.

Any diet based on minimally processed foods should ensure enough selenium intake.

Most whole foods-based diets will ensure enough copper intake, though vegetarians may need to check their diet.

Organ meat, particularly liver and kidney, or seafood, or at least consume meat or shellfish daily.

Plants contain non-heme iron, which is difficult for the body to absorb, and many plants also contain polyphenols and phytochemicals that inhibit iron absorption.

Legumes and grains contain phytic acid, which binds with iron and makes it unavailable for the human body.

220 mcg during pregnancy and 290 mcg during lactation.

An iron-rich protein in red blood cells that carries oxygen to the body.

Molybdenum is required for enzymatic processes and functions like an antioxidant.

Iron toxicity, which increases the risk of cancer and can shorten life expectancy.

A sign of infection, a blood disorder, or another condition.

Because vegan diets often lack the factors that increase calcium bioavailability and contain anti-nutrients that reduce it.

Calcium citrate.

Because soil concentration has become so low in modern times.

Neuromuscular functioning, satiety signaling, regulation of blood flow, and bone health.

One gram.

If your diet has any resemblance of healthiness, you don’t need to worry about phosphorus.

Beef liver, with 4.9 mg of iron per 100 grams.

Dairy, sardines, lots of salmon, and a ton of vegetables like broccoli, cauliflower, and kale.

Because dairy is a rich source of calcium, and it is challenging to get the maximally beneficial amount of calcium from non-dairy sources alone.

Once or twice a week.

Manganese plays a role in bone, cartilage, and connective tissue synthesis, urea synthesis, carbohydrate/nutrient metabolism, amino acid metabolism, and acts as an antioxidant.

2.3 mg

2 mg

Bone mineralization, DNA formation, ATP metabolism, cell membrane structure, and acid-base balance.

1.3 grams.

Kelp capsules.

It is a sign of anemia.

1.8 mg

2.6 mg

The thyroid autoregulates its production very well.

Any whole foods-based diet should cover molybdenum requirements.

99%

Athletes that consume more calcium tend to gain less fat than those who consume little calcium, independent of energy intake.

Dairy products (milk, cheese, yogurt), selected seafood (salmon, sardines with bones, clams, oysters), selected vegetables (turnips, mustard greens, broccoli, cauliflower, kale), legumes, tofu, and nuts.

The number of red blood cells, white blood cells, and platelets.

Calcium, magnesium, and zinc compete with each other’s absorption, so calcium supplements should be taken with meals low in these minerals, particularly magnesium.

Anti-nutrients such as oxalates, tannins, and phytates.

Phytic acid, Fiber, Excessive unabsorbed fatty acids, Calcium, iron, and zinc (competitive)

Because it is poorly absorbed and can irritate the digestive tract.

Calcium citrate is better tolerated and does not cause acid rebound, stomach pain, or constipation like calcium carbonate can.

Because they contain large amounts of oxalic acid, which binds calcium and inhibits its absorption.

Because the phytic acid in legumes and grains decreases the bioavailability of zinc by ~20%.