Week 193 :: What Is The Importance of Vitamin And Mineral Supplementation?

[the_fake_webmaster]

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* Note: How can I win? 1. Answer all questions in the order that they are asked. 2. Go over reviews (located at the bottom of past TOTW articles) and see what was said about those that did not win. Good Luck!
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TOPIC: What Is The Importance of Vitamin And Mineral Supplementation?

For the week of: March 11th - March 17th
Tuesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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With such a variety of supplements today, supplementing vitamins and minerals may seem like the real basics. However, even properly supplementing the bare basics can be vital to athletes.

What is the importance of proper vitamin and mineral supplementation?

How should one properly supplement vitamins and minerals?

Where does vitamin and mineral supplementation rank in importance amongst other supplements?

Bonus Question: Do the more expensive vitamins/minerals really offer more benefit than their less expensive counterparts?

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* New Rule (beginning: June 1st, 2006): Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks.

Don't discuss any other topic in this section. ONLY discuss the question above.

The best response will get $75 in credit to use in our online store! The other good responses will be used in an article on the main Bodybuilding.com site, with the poster's forum name listed by it. Become famous!

Thanks!
Webmaster
Bodybuilding.com

[Zacz]

1) Vitamins and minerals are vital for every process in the body. From making your heart beat, to hormone regulation, to muscle recovery and so on. So it is a "no brainer" that you need to make sure you get enough of them every day to meet your body's needs.For most of us, we eat no where near the variety of foods or in the amounts we would need to, to be able to meet the body's requirements for optimum performance.That is why supplementing with them is a good idea for anyone wanting to fill in some of those gaps in their diet. Therefore I would think everyone wanting to maximize there gym results weather it be bulk or losing some of that spare tire would no doubtingly want to pay close attention to there vitamin and mineral intake.

2)When it comes to how to properly supplement the proper vitamins and minerals for an individual that would rely heavily on the individual, but for most of use a good multi-vitamin/mineral would work well. A whole food one would be a good place to start because for a majority of the public it would be more recognizable to the body then a synthetic would be. Mostly due to the fact the vitamins and minerals come from actually food sources. This would help to make sure you a filling those holes in the rest of your diet. Also, you should always take your fat solubles with a meal containing fats to aid in absorption.

3)Vitamin and mineral supplementation doesn't need a rank it should be part of your daily routine just like showering or eating is. It should be a habit for you to make sure you take it just for overall health of your body over the years.

Bonus: The price of your vitamin/mineral supplements should not be such a big factor in your decision of what one to buy as much as the company should be. You should always do your research on not only the supplement but also the company you plan to buy from.Always go with the company you fell comfortable with after our research. Always making an educated decision is the way to go.

[blazing_hellion]

The importance of vitamins and minerals in the body is so profound, yet so complex that it is no wonder most people now a days are confused about all this information. Yet it is one of the most basic things you can do for your health. You can lift until your muscles shake, do all the cardio you can handle until you puke, but if your body doesn't have the vitamins/minerals it needs to do its job properly, your just wasting your time

1)Name any process in the human body, and no matter what you choose it is driven by different vitamins and/or minerals. Hopefully that got the idea across, but in case you missed it, or are super sleepy you didn't get it, your body must have vitamins and minerals to do its basic jobs. What does this have to do with Bodybuilding? EVERYTHING! The idea behind bodybuilding is to build up the most muscle and lose the most fat. Both aspects, building muscle and losing fat, are driven by chemicals and hormones. You may say, "lifting weight causes muscle gain", or even "doing cardio will use up my fat deposits." Yes that is the end result, but both strength training and cardio cause our bodies to release hormones and different chemicals.

These chemical reactions and hormones are what causes changes in our body, both good and bad(but hopefully for you its the good changes). You don't directly see any of this going on, so it can easily be overlooked. But to even have the proper hormones going through your body, certain enzymes must be present for those hormones to even be created. Pretty much all chemical reactions that go on inside your body require a certain enzyme to even work, and vitamins and minerals are part of those enzymes. Protein is as well, and odds are you are getting enough but that's for another day. To put this into prospective, Magnesium is responsible for more than 300(no that is not a typo) enzyme reactions within the human body.

Vitamin and mineral deficiencies have many detrimental effects to our health. For example, calcium is not only used for building bones and teeth, but also vital to the blood clotting factor in our body, and also for muscular contractions. A deficiency in calcium can cause muscles spasms, bone density lose, and even muscle pains. We need copper to make proteins involved in growth, nerve function and energy release. And chromium is needed for glucose to used for energy. These three are just some examples, but as you can see, all these processes are involved when it comes to body building, and even just living for that matter. So it is even more important that we make sure we supply out bodies with plenty of vitamins and minerals every day.

Even our food doesn't have the same nutritional values that they had 60 years ago. The soil isn't as good, so we are getting even less than you would think due to soil health levels. A multi-vitamin can fill in this void that is left.

2)As for how to properly supplement vitamins and minerals into your daily routine, one of the first steps is deciding if you only want certain vitamins/minerals, such as a B-complex pill, or Calcium tablet, the list goes on. Or, would you rather get a multivitamin that has a little bit of everything. I would personally go for the multivitamin because for one its less to keep track of, you don't have to remember 6 different doses. You either took the multi or you didn't. It would be best to get types that are food based as they will be easier for your body to absorb. That doesn't mean just take the pills and go on with your day. While best to drink some water, or even a nice cup of cold milk when taking it, it is also important to take them with food.

Why should you take them with food? Because your body can't absorb vitamins all to easily on its on for starters, but also many vitamins are fat soluble. That means you have to have some fat when you take them for your body to absorb it. It is also important to not take more then whats recommended because you can get a vitamin poisoning from taking to much of different things.

3)When faced off against all other supplements, vitamin and mineral supplements should be number 1. If your goal is to build muscle, then a good protein supplement would also do you well, but if your body doesn't have the enzymes(to recap vitamins and minerals are required to make enzymes) your body cant synthesis the protein as well, which also means your muscles wont be as efficiently repaired. Or if your goal is for fat loss, you will still need vitamins and minerals for your body to shed that unwanted fat. Even to just move, to breath, to think, even for just your heart to beat, you need different vitamins and minerals. This can not be stressed enough! Before protein powders, before fat loss pills, before anything else(except water) you have to have the vitamins and minerals for other supplements to even work to their fullest. What the point of protein powder if your body cant even synthesis it right? Invest in a good vitamin/mineral supplement today and it will help you tomorrow.

Bonus Question:
Does expensive usually mean better quality? Not really. A company can 'claim' their multi is the best and charge an absolute fortune, yet a simple multi from a different company can be much more beneficial and dirt cheap in comparison. While not to say all expensive multi-vitamins are a waste, some are very outstanding. If you are unsure, the best thing to do would be to go by reviews from their customers! They will tell you the truth about if it worked or not. They are the ones who are going to use it, so go by reputation and its a good bet you will be safe. After all, if a product works, it will develop a good reputation, and vice versa.

[jestorg]

1) Vitamins according to the Oxford American Dictionary : any of various organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body. Minerals are just solid inorganic compounds also essential for life

In an era of factory farming with super fast growing, the soil lacks as many nutrients as it formerly had. Conventionally grown fruits and vegetables have more water and less nutrients than formerly. But be careful in your choice of supplements. Some have been tested and don't reach the levels that are advertised on the side of the bottle.

A lack of vitamins and minerals could cause a whole host of disorders such as scurvy or rickets.


2) One should properly supplement with a once daily multivitamin. Only if you are aware of dietary shortcomings should you attempt to supplement with more vitamins. For example women who are vegan should probably consider a calcium supplement, since calcium is less available to the body in vegetable form.
But it is also important not to overdo it. A variety of side effects may occur. Too much vitamin C, about 5 grams in one day which is admittedly a lot of vitamin C, can have a laxative effect. So be careful.
Consult a medical physician if you believe you need more vitamins.



3) Vitamin and mineral supplementation is first among supplements. You can't grow properly without them and bodybuilders and Americans are not known for their well balanced diets. Almost everyone should be taking a daily multivitamin. So while eating a well-balanced diet could make it unnecessary, the commodification of food has convinced us that food is fungible. An egg is not equal to another egg of the same size.
While we have more information than ever about the nutrition facts of macro nutrients, carrots grown in Florida and Michigan have different levels of minerals. So a multivitamin and mineral supplement should be first among supplements. First after whole food and water.

Bonus Question:
Maybe. While real food supplements sound attractive, the accuracy of the label is more important. Brands might give you a general idea of the quality but only an independent analysis can tell for sure.
So the cheapest vitamin is likely not worth the price, but the same is likely true of the most expensive. Something middle of the road that you can get yourself to take. If you don't like swallowing pills, don't buy horsepill sized pills, get adult chewables.

[otongki]

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* Note: How can I win? 1. Answer all questions in the order that they are asked. 2. Go over reviews (located at the bottom of past TOTW articles) and see what was said about those that did not win. Good Luck!
------------------------------------------------------------

TOPIC: What Is The Importance of Vitamin And Mineral Supplementation?

For the week of: March 11th - March 17th
Tuesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

-------------------------------------------------------------------------

With such a variety of supplements today, supplementing vitamins and minerals may seem like the real basics. However, even properly supplementing the bare basics can be vital to athletes.

What is the importance of proper vitamin and mineral supplementation?

How should one properly supplement vitamins and minerals?

Where does vitamin and mineral supplementation rank in importance amongst other supplements?

Bonus Question: Do the more expensive vitamins/minerals really offer more benefit than their less expensive counterparts?

-------------------------------------------------------------

* New Rule (beginning: June 1st, 2006): Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks.

Don't discuss any other topic in this section. ONLY discuss the question above.

The best response will get $75 in credit to use in our online store! The other good responses will be used in an article on the main Bodybuilding.com site, with the poster's forum name listed by it. Become famous!

Thanks!
Webmaster
Bodybuilding.com

Vitamins and minerals plays an important role in somebody's diet. It is the elements that gives the body strength and ability to recover from training. Many people concern more on their composition of protein, fats, and carbohydrates in their diet. But if the body was not receiving sufficient amount of vitamins and minerals, the the gain will not be optimum.

Sure with high calorie diet which is rich in protein, carbohydrate, also fats, somebody might gain a lot of muscle mass. Nonetheless, the question of being fit, having a strong immunity system is a different thing. It is no use for somebody to have a high protein diet to gain weight if his/her immunity system is prone to illness. Getting sick is the one thing any athletes want to avoid, especially when it is close to race day.

Vitamins are categorized based on water and fats soluble, it means that it can only works if its combined with water or fats depending on which vitamins. It is best to be taken after a meal first thing in the morning and/or after dinner in the evening. To ensure that the vitamins and minerals can be absorbed properly into the body, he/she should drink a minimum 12 glass of water and incorporating some good fats (http://www.bodybuilding.com/fun/gastelu5.htm) into their daily diets.

I think of vitamins and minerals as "supplements". Everybody should try to get their basic needs of vitamin and mineral from their foods before they use any supplements. I think most people depends too much on pills and caplets than having the control to what they eat.

I think choosing vitamins and minerals should be based on the contents and the level of absorptions from the products. This does not necessarily means the most expensive is the best, some generic brands works as good as the more popular one. If somebody is concern about some brands, a good thing to do is to research the manufacturer and ask the people who has been using it. I think I would be happy if my vitamins and minerals dosage (http://www.bodybuilding.com/fun/vitamins.htm) were met regardless which brand I use.

[bigcalves]

Awesome topic!

[UCIMTHEROCK]

Please remember this is only my opinion and what I have used to work for me not you.
Personally I use only a multi vitamin during the off season. I still train extremley hard off season but my calories are extremely high and I feel I get all my vitamins and minerals from the healthy food I eat.
when its time to get ready for a show 12 weeks out I do start to take two multi vitamins a day as well as amino acids, Liver tabs, etc.
you may ask why i do this only pre contest,
My reason being if I supplement year round I do not get that extra kick my body needs when I am trying to look my best for a show. my body will be used to the extra vitamins and minerals and not respond as well as I want it to.
additionally I sweat way more when I am in my 12 week contest prep and most minerals are lost through sweat. I am on restricted calories and want to make sure my nutrition is sound even though it is less calories than my body needs in the day.
I have done over 30 bodybuilding shows and never once shown up flat or out of shape and won 5 overalls so I must be doing something right.
I do not get overwhelmed by nutrition. I eat well train hard, consistent and my body responds with or without 500.00 in supplements.
Food is where we get our energy and what makes our body repair itself and grow. don't forget to EAT!
please remember this is only my opinion. The Rock.

[akwrestler3]

1. Vitamins are chemical compounds and minerals are chemical elements. They are nutrients for the human body that are found within foods. Vitamins control the chemical reactions within our body to chemically change food into energy and new tissues. They help the body use the energy nutrients properly, repair tissue, act as a controller, and are only needed in little quantities. Minerals are needed for every body function including building strong bones, maintaining a normal heart beat, transmitting nerve signals, and are used to produce hormones.

There are 13 needed vitamins, 4 are produced in the body itself. Pantothenic acid, biotin and vitamin K are made in the intestines and usually in the proper amounts to meet the bodies particular needs. Sunlight on the skin surfaces can produce high amounts of the vitamins K and D. The remaining vitamins must be obtained through your daily diet.

Each vitamin and mineral meets specific body requirements that other compounds cant replace. The deficiency of one of them can mess with another vitamin or mineral's function. If a vitamin or mineral deficiency goes on for a period of time, the person can incur a related disease such as Pellagra, rickets, beriberi, and scurvy. Although, too much of any mineral or some vitamins could lead to a toxic condition.

2. The best way for any person to achieve all the needed vitamins and minerals is to eat well-balanced meals. A daily diet consisting of varied foods can provide needed vitamin and minerals for maintaining a well functioning lifestyle. Some people also take manufactured vitamins and minerals in liquid,pill or capsule form.
Food categories high in vitamins and minerals include:
Dairy, Meats, Grains, Vegetables, Fruits

3.Vitamin and Mineral supplementation should be first before any other supplementation. Any function of the human body requires vitamins and minerals to react. The body also requires daily vitamins and minerals to repair bones, muscles, skin, hair, finger nails, etc. .Without vitamins and minerals it would be impossible to carry out a normal life. Along with a proper diet, I would recommend a once daily vitamin, this is due to the fact that it can be very hard to fulfill the daily requirements through just foods alone.

Bonus question:
If it is a reliable company, it could all depend. I would first research the amounts of nutrients, amino acids, vitamins, minerals and also how well the product is absorbed into your body. For instance some vitamins are fat soluble, and cant be broken down unless taken with fat. Maybe the pill contains some type of fats? As long as your selection meets close to your daily requirements you should be set to go whether you choose the more expensive or the generic version.

[Lynx_Lightning]

With such a variety of supplements today, supplementing vitamins and minerals may seem like the real basics. However, even properly supplementing the bare basics can be vital to athletes.

What is the importance of proper vitamin and mineral supplementation?

Vitamins and minerals are essential to athletes of all types and creeds. They are important in all biological processes, and keep the body functioning properly. Some are of particular importance to athletes, more so than to sedentary people.
Vitamin A: Besides being important for health reasons, vitamin A has an isomer (different form) called beta carotene. Beta carotene is an antioxidant, which prevents oxygen damage to the cells of the body. Despite being necessary for life, oxygen is very dangerous for the body, and can form radicals and peroxides which can damage cell structures, including DNA. Cardio pumps the body full of oxygen, and increases the likelihood of dangerous oxygen species forming. Increased antioxidants can form a barrier to protect the body from harm.
Vitamins B: The suite of vitamins that composes this category of chemicals are all similar, and all have important roles to athletes. They help with cell division, especially of red blood cells. They speed up metabolism, and help maintain nervous system function. Without them, energy and endurance would drop, and the CNS would not be able to meet the demands of weightlifting.
Vitamin C: Vitamin C is also a powerful antioxidant, so it will protect the body during extended cardio sessions. More importantly, it plays a role in the synthesis and repair of collagen, a major part of tendons and other connective tissue. Since most plateaus and injuries result from weak connective tissue, vitamin C is essential to prevent these scenarios.
Vitamin D: Calcium intake is helped along by vitamin D (see below for the importance of calcium). The notion that the body will produce vitamin D in the sun is something of an overstatement. Vitamin D from sources such as milk is in an inactive form, and sunlight will convert it to the active form. Thus, supplementation may be necessary.
Vitamin E: Vitamin E coats the lungs to prevent oxygen damage to them. Extended cardio can be wearing on the lungs, so more vitamin E is necessary to protect them.
Calcium: Calcium is the mineral directly responsible for muscular contraction. When the nerves tell the muscle to move, calcium is released from the sarcoplasmic reticulum, so it can bind with a protein known as troponin, which will trigger a series of events leading to muscular contraction. Most of the calcium is recycled after each contraction. Calcium is also vital for cardiac muscle function and bone integrity. Obviously, our goal here is to build muscle, so calcium will help new muscle fibers contract. High rep work will increase the size of the sarcoplasmic reticulum, so more calcium can be held, which will also increase muscle size. Of course, sturdy bones are necessary to layer muscles on top of.
Iron: Iron is one of the most important minerals for those concerned with bodybuilding and endurance sports. Iron is used in hemoglobin, myoglobin, and mitochondria. Hemoglobin is used in red blood cells to transport oxygen to the muscles. Without iron, no more heme can be produced, and thus mo more red blood cells, which will stall the development of endurance and limit recovery. Myoglobin stores oxygen in cells other than the lungs. Higher-rep training and endurance sports increase the amount of myoglobin present in the muscles, which will help with endurance and size. Mitochondria use iron as part of the electron transport chain, which is the main power house of the cell. More iron allows more mitochondria to be made, meaning more energy and more size. In addition, new cells require iron for their mitochondria and proteins. In short, iron is necessary to grow.
Potassium: Potassium is essential for the proper functioning of cells, as it is part of the control of action and graded potentials on the cell?s surface. New cells need to be full of potassium if they are to communicate properly (and thus contract for muscles).
Zinc, copper, etc: Trace elements are used to help build proteins and enzymes, which wear down as cells are used.
As can be seen above, vitamins and minerals are nearly as important to athletes as protein and other macronutrients. Without them, performance would begin to drop rapidly.

How should one properly supplement vitamins and minerals?

A simple multivitamin should be all that is necessary for a supplement. Vitamins and minerals are ingested in the course of regular eating, but not in sufficient quantities. Multivitamins usually contain a full complement of what you need every day, and overdosing on vitamins and minerals can be dangerous, especially for fat-soluble vitamins (A, D, E). Hyperdosage of certain vitamins, such as vitamin C, is not of any increased benefit to the body, as only a certain amount can be absorbed at any one time, and the rest is excreted.
It is important to take calcium and iron supplements at separate times, however, as calcium is more reactive than iron and will out-compete it for absorption. This will negate the benefits of iron supplementation. Usually, these minerals are not found together in the same product, but be careful.

Where does vitamin and mineral supplementation rank in importance amongst other supplements?

Proper nutrition can offset the need for vitamin and mineral supplementation to some extent, but a simple multivitamin is still important and relatively cheap. Since I do not take many supplements myself, I would have difficulty ranking it effectively on a performance scale. But on a health scale, it is one of the most effective. Personally, I would rank it with protein on the ?must have? list.

Bonus Question: Do the more expensive vitamins/minerals really offer more benefit than their less expensive counterparts?

Not at all. Any pill with the proper amount of nutrients in it will suffice. Some multivitamins do not contain an extensive list of minerals, and should be avoided. The only other difference is the delivery method. There is some controversy I?ve heard over different types of pills, but I prefer to keep it simple and go with the old-fashion types of pills.

[dblkhulk]

When discussing fitness and sports activities, it is a common occasion for many to hear the terms Type 1a, 2b, or 2c in reference to the muscle fibers that are most targeted by various forms of voluntary physical stress. We place ourselves within the paradigm of muscular development because it is the most apparent manifestation of our progress within our passions- power lifting, bodybuilding, basketball, football, etc. We get bigger, faster, stronger, and therefore appreciate the ample and nearly incessant arsenal of supplements that assist with hypertrophy to enhance our abilities. At the same time, the indulgence in the muscular aspect of our physical prowess can cause us to neglect the importance of vitamins and minerals.

Our strength, speed, agility, and overall prowess obviously can be contributed greatly to our level of muscular development. However, our muscles appropriate timing and intensity with contractions and expansion, the flexion of our joints, and the stability of our ligaments against forcefulness of the aforementioned actions can be contributed mostly to our body?s use of vitamins and minerals. Without supplementation of vitamins and minerals, our bone density would not be consistent with our muscular development, bone fractures being the future result against the right force with no regard to muscle size. The flexion of our joints and ligaments would become severely limited, once again causing severe future damage upon landing from a jump, attempting a heavy squat, or foot placement during a run. Our proprioceptors, the organs that convey messages from the brain, via the central nervous system, would fail to provide the appropriate signals to the muscle in reference to desired intensity and movement. The point of all this is this: Although we can directly affect our muscular development and manifested physical conditioning, the body?s adjustment of autonomic responses for enhanced homeostasis matching with our muscular development can only be assisted by vitamin/mineral supplementation.

As important as vitamin/mineral supplementation is to our nutritional regimen, balance is needed in the amounts employed as negative side effects can occur- overuse can be just as damaging as the overuse of any other drug. An excess of calcium, for instance, would cause depletion of magnesium and would also result in kidney stones. The proper form of supplementation, therefore, would be one multivitamin pack per day- at the most, 2 (one in the morning, and one in the late afternoon). I say multivitamin pack because, although fruits and vegetables would be the best source of them, many are not in the circumstance where fruits and vegetables are abundantly available; nor are do they have the available time to consume the needed amounts of fruits and vegetables for the required amount of vitamins and minerals. The only foreseeable reason for 2 multivitamin per day is that no other supplements are being ingested in pill form and the individual is enduring multiple training sessions in the day.

Among the plethora of supplements available in stores and online, vitamins should rank number 2, next to branch chained amino acids. BCAAs are the building blocks of muscle fibers; at the same time, the importance of vitamins is inherent in its name. The term vitamin actually originates from the phrase ?vita amine?, meaning substances which are vital to life especially because of its nitrogen being part of the substance?s composition. We call them vitamins now with the broader understanding that not all vital substances contain nitrogen, as with BCAAs; yet, are vital to our enhanced homeostasis none the less. If there were ever 2 supplements that any fitness enthusiast should dare not neglect, it would be BCAAs and vitamins/minerals.

Bonus Question: Do the more expensive vitamins/minerals really offer more benefit than their less expensive counterparts? On the matter of which brand of vitamins and minerals to take, there is no patent on any particular vitamin; therefore, many brands will provide the same effect to the body. Who care about the time release this or rapid release that? Although the half-life of any vitamin may not be very long, the amount provided any generic brand would definitely compensate for that and you would still receive the same results as with a more expensive brand. So, it doesn?t matter what brand you take- just take them.

[soundcheck129]

With such a variety of supplements today, supplementing vitamins and minerals may seem like the real basics. However, even properly supplementing the bare basics can be vital to athletes.

Despite the fact that ages of scientific research has brought about miraculous scientific advances, the world doesn't seem to be at its healthiest. An obesity epidemic is sweeping across the globe, and diseases such as AIDS still ravage entire continents. And while there are countless sports supplements available for every purpose - from gaining strength to burning fat - some athletes are still missing out on the essentials. Perhaps the tremendous number of options has distracted athletes from what matters most, the core nutritional supplements: vitamins and minerals.

What is the importance of proper vitamin and mineral supplementation?

Vitamins

You know you're supposed to take your vitamins, but have you ever really stopped to think about what they do? Well, perhaps a better question would be, what don't vitamins do? Most vitamins are substances your body can't manufacture on its own, so supplementation is necessary unless your diet is flawless, which is nearly impossible.

Vitamins play a key role in bodily functions, acting as coenzymes in chemical reactions. In addition, vitamins support the immune system and nervous systems, contribute to growth, convert nutrients into energy, process carbohydrates, fats and proteins, and aid in the clotting of blood. And vitamin deficiencies can have serious consequences, such as anemia, mental disturbances, muscle weakness, sterility, disease, infections and even paralysis.

While far from exhaustive, here is a list of five key vitamins and their contributions, as well as food sources:

Vitamin A: Enhances eyesight, immune system, aids in bone development; present in orange, green vegetables, milk.
Vitamin B1: Processes carbohydrates, fats and proteins; present in whole grains, wheat germ, pork, dried beans.
Vitamin B12: Aids in formation of blood cells, maintains healthy nervous system; present in eggs, poultry, dairy.
Vitamin D: Contributes to bone development and strength; present in tuna, egg-yolks, milk.
Vitamin K: Vital to blood clotting; present in vegetable oils, fish, green leafy vegetables.

Minerals

Like vitamins, minerals play a role in nearly every process your body performs. While minerals are the most basic for of matter, their functions are often enormously complex. Minerals are not produced by the body, and therefore must be obtained from food or supplements.

Minerals coordinate the activity of muscles and nerves, aid in the proper growth and development of the entire body, and are responsible for building and regulating cells. Obviously, these are vital roles, and deficiencies can be quite damaging. Some symptoms include: cramps, loss of cellular function, muscle weakness, anemia, energy loss, vomiting and exhaustion.

Some important minerals and their sources are:

Calcium: Aids in muscle growth, heart function, bone strength; present in broccoli, milk, oranges.
Chlorine: Maintains water balance, distribution, nerve impulses; present in table salt.
Magnesium: Regulates body temperature, assists in bone growth; present in apples, bananas, corn.
Potassium: Nourishes muscles, stimulates kidneys to get rid of waste; present in green leafy vegetables, potatoes.
Zinc: Enhances immune system, healing, clears carbon dioxide from exercising muscles; present in seafood, eggs, dairy.

As you can see, vitamins and minerals play integral roles in a wide variety of functions. While their supplementation is needed for the average person, strength athletes who are pushing their bodies to the limits should be sure to get enough of these elements to maintain a high level of performance.

How should one properly supplement vitamins and minerals?

While it may seem as though a healthy diet may be sufficient in terms of obtaining vitamins and minerals, it would be extremely difficult to satisfy the body's needs without taking in an excessive number of calories. Therefore, I think anyone can benefit from a multivitamin, which offers a wide variety of vitamins and minerals in one convenient package. This should help the average person cover all the bases in addition to a nutritious diet.

A multivitamin isn't going to be perfect, though. Individuals should asses their individual needs and try to make up for elements that may be lacking in their diet or they have natural deficiencies of. For example, women often have iron deficiencies and may want to supplement with iron in addition to a multivitamin. Those living in areas with low levels of sunlight or those not consuming dairy may also want to supplement vitamin D, which guards against osteoporosis. Likewise, those who do not consume may want to use a calcium supplement to ensure they reach recommended levels.

While many supplements are sold individual, I like the potent combination of ZMA - zinc, magnesium and vitamin B-6. In addition to the immune system boost provided by zinc, the nervous and muscular system regulation of magnesium and the cardiovascular and liver benefits of vitamin B-6, ZMA can help boost testosterone and trigger gains in lean muscle mass.

Athletes in particular, may want to pay special attention to the benefits of vitamin and mineral supplementation, as physical exertion can deplete the body of vitamins and minerals. If you have any doubts, consult with a medical professional.

No matter what supplement you choose to take, a healthy diet will do wonders as well. In addition, pay attention to the directions on the supplements - many are to be taken with food becase they are fat-soluble, and your body cannot absorb them without the presence of fat.

And while you may think that "more is better," be careful not to take too much of any one supplement. Megadosing a vitamin or mineral can have negative effects, balance is key.

Where does vitamin and mineral supplementation rank in importance amongst other supplements?

Some people may disagree with me here, but I think vitamin and mineral supplementation ranks first, bar none. Making sure your body is in the best shape possible and that all of your internal organs are functioning properly is far more important than any pump supplement or energy booster. In fact, B-vitamin deficiencies are notorious for causing sluggishness, so a simple B-vitamin supplement may be able to replace your caffeine colada. More importantly, vitamins and minerals are vital for long-term health in addition to boosting athletic performance.

Even though our society now has more medical knowledge than at any other time in history, the fast pace of modern life and the instant gratification attitude have led to the prevalence of very poor diets. It's much more convenient to grab a burger from the drive-thru on the way to class than to get up early and pack a nutritious lunch full of lean protein, vegetables and fruits. If you're eating most of your meals out of microwavable containers, you should probably make vitamin and mineral supplementation a very high priority.

Bonus Question: Do the more expensive vitamins/minerals really offer more benefit than their less expensive counterparts?

It would be nice to think that quality considerations are as simple as the old saying suggests - "you get what you pay for." Unfortunately, this is not often the case. In a market saturated with similar products, companies spend countless dollars on marketing in order to set their product apart. This in itself can contribute to a higher price, regardless of the actual quality of the product. In addition, a good reputation and a brand name seems to be enough to boost price alone; I've had "no-name" supplements that were just as effective as those sold by well-known companies.

The key to figuring out whether one supplement is worth the extra cost lies in being an educated consumer. Search online for reviews - Bodybuilding.com's Product Review forum is a great resource. You should also read labels carefully and see which supplement offers more of the nutrients you need. When doing so, be careful of serving sizes! While common sense might dictate that one pill is one serving, vitamin and mineral supplements often designate two or more pills as one serving. What looks like a great value might turn into a rip-off once you review this factor.

Most importantly, don't buy into the hype, whether it comes in the form of shiny packaging or celebrity endorsements. Figure out what works best for you. And remember - the greatest value lies in whole foods, because you get calories for energy as well as essential nutrients - so a varied, balanced diet is a must.

[big game hunter]

What is the importance of proper vitamin and mineral supplementation?

In the modern world or soil erosion, excessive pollution and imbalanced diets, supplements come to the fore.

We want the best out of life. We want to be ready to grab opportunities that come by, we want our bodies to perform at its peak physical and mental capability, but we often fail to supply the body with enough fuel to help us achieve.

Now let us come to what the magic words of this discussion - Vitamins and Minerals.

A good supply of vitamins and minerals to the bodies can help us raise our game.

VITAMINS
A vitamin is an organic compound required as a nutrient in certain amounts by an organism for development.

The body cannot manufacture vitamins, except for a few. Our bodies must depend on diets or supplements for vitamins. Vitamins are essential for the growth, repair and well being of our bodies. We all know that very few people get a well balanced diet on a day to day basis. This it self shows that a multi vitamin is essential to fill in the gaps.

There are two types of vitamins: fat-soluble and water-soluble.
Fat soluble vitamins are found mainly in fatty foods such as animal fats. These vitamins can be stored in the body and are used when needed. However, extra dosages can be harmful in the body.
Water soluble vitamins are not stored in the body. Therefore, they need to be taken on a regular basis. Extra water soluble vitamins are eliminated by the body in the urine. Since the extra amounts are eliminated, these vitamins are not harmful to the body.

Here are a few vitamins and the benefits they provide to our bodies.

Vitamin A

Repair & growth of body tissues, Protects mucous membrane of mouth, throat, lungs and nose, Helps maintain smooth, disease-free skin , Counteracts night blindness, Reduces risk of lung and certain types of oral cancers

Vitamin B1

Aids in digestion of carbohydrates, Essential to the normal working of the nervous system, heart and muscles, Stabilizes appetite, Promotes growth, Generates energy

Vitamin B2

Aids in formation of red blood cells and antibodies, Essential for carbohydrate, protein and fat metabolism, Promotes general health, Necessary for the maintenance of good skin, nails, hair and good vision, Maintains cells respiration

Vitamin B6

Building blocks of protein, Necessary for synthesis and breakdown of amino acids, Promotes healthy skin, Aids in production of antibodies, Reduces muscle spasms and leg cramps, Helps maintain a proper balance of phosphorous and sodium

Vitamin B12

Prevents anaemia by helping in formation and regeneration of red blood cells, Necessary for fat, carbohydrate and protein metabolism, Increases energy, Promotes growth in children, Maintains healthy nervous system

Niacinamide

Helps metabolize sugar, fat and protein, Reduces high blood pressure, Improves circulation, Reduces cholesterol level, Increases energy, Helps maintain healthy digestive system

Panthothenic Acid

Aids in the utilization of vitamins, Helps in cell building, Aids in development of the central nervous system, Fights infections, Participates in release of energy from carbohydrates

Biotin

Promotes healthy, Aids in the utilization of folic acid, protein, Vitamin B12 and Panthothenic Acid

Folic Acid

Essential for the formation of red blood cells, Aids in the metabolism of amino acids, Necessary for the synthesis of DNA and RNA

Inositol

Aids in breakdown of fats, Helps prevent thinning hair, Helps to reduce blood cholesterol levels, Necessary for the formation of lecithin

Choline

Prevents fat from accumulating in the liver, Helps improve memory, Important in controlling cholesterol and fat build up, Facilitates movement of fats in cells, Important in nerve transmission

Para Amino Benzoic Acid

Aids in formation of red blood cells, Contains sunscreen properties, Returns hair to its natural colour, Aids in the assimilation of Panthothenic Acid, Produces folic acid, this aiding healthy bacteria

Vitamin C

Helps heal wounds, scar tissue and fractures, Essential for healthy bones, teeth and gums, Builds resistance to infection, Prevents scurvy, Gives strength to blood vessels, Aids in absorption of iron, Is essential for the synthesis of collagen

Vitamin D

Required for bone and teeth formation, Improves absorption and utilization of Phosphorous and Calcium, Maintains stable nervous system

Vitamin E

Retards cellular aging because of oxygen, Alleviates fatigue by supplying oxygen, Prevents and dissolves blood clots, Helps in preventing sterility, Aids in bringing nourishment to cells

MINERALS

Minerals are essential nutrients that your body needs in small amounts to work properly. We need them in the form they are found in food.
Vitamins may be crucial to life as mentioned above, but vitamins cannot work without minerals to aid them. Minerals help our bodies to assimilate vitamins and help our bodies - head to toe.
Minerals act as catalysts for many biological reactions within the body, including, muscle response, the transmission of messages through the nervous system, and the utilization of nutrients in food.

Types of Minerals
There are two types of minerals: Macro minerals and Trace minerals.

Macro Minerals
These are minerals needed by the human body in high quantities. The macro mineral group is made up of Calcium, Phosphorus, Magnesium, Sodium, Potassium, Chloride, and Sulfur.

Micro / Trace Minerals
Micro minerals, also known as trace elements are micronutrients that are chemical elements. A trace of something means that there is only a little of it. So, even though your body needs mineral each day in small amounts for good health. Trace minerals includes Iron, Manganese, Copper, Iodine, Zinc, Fluoride, and Selenium.

Here are the benefits that minerals provide to out bodies.

Calcium - Builds bones and teeth, muscle contraction, heart action, nerve impulses, helps blood clotting.
Magnesium - Good for Bones, liver, muscles, transfer of intercellular water, alkaline balance, neuromuscular activity.
Sodium - Electrolyte balance, body fluid volume, nerve impulse condition.
Potassium - Improves cell membrane potential, nerve impulse conduction, heart rhythm, acid base balance.
Copper - Aids hemoglobin formation, production of RNA, elastic tissue formation, cholesterol utilization, enzyme activator.
Zinc - Aids protein synthesis, carbon dioxide transport, sexual function, insulin storage, carbohydrate metabolism, wound healing.
Iron - Promotes hemoglobin formation, electron transport, oxygen transport, enzyme activator.
Manganese - Carbohydrate metabolism, protein metabolism, connective tissue, joint fluid production, nerve tissue, Vitamin B1 utilization.
Chromium - Helps in glucose utilization, insulin activity, heart muscle, cholesterol utilization.
Phosphorus - Builds bones and teeth, energy production, acid-base balance, necessary in metabolism and cell membranes, calcium absorption.
Molybdenum - Enzyme activator, aids in uric acid formation, oxidative enzymes.
Selenium - Peroxidase scavenger, glutathione peroxidase, anti-carcinogenic, Vitamin F synergist.
Silicon - Bone formation, collagen formation, cartilage formation, elastic tissue.
Boron - Reduces calcium loss.
Vanadium - Improves strength of bones and teeth, lowers blood lipids, inhibits cholesterol synthesis.
Tin - Helps us grow, aids in protein synthesis.
Nickel - Activates some liver enzymes.

Now that we have got a fair idea and respect for Vitamins and Minerals, it should be needless to say that supplementing with a good multi vitamin along with eating a well balanced diet is essential to be on top of your game and to be able to raise the bar all the time.

How should one properly supplement vitamins and minerals?

The consumption of fast food is on the rise and the quality of nutrients we eat is reducing. Several people eat food, but this does not ensure that enough nutrients are being supplied to the body. Hence, deficiencies are common amongst people. First of all it should be understood that a well balanced diet is the key. In addition to that you can consume a multi vitamin supplement in order to bridge nutritional gaps. This is THE absolute best way of taking supplements. Eating junk and depending too much on multi vitamin supplements will not do too much good to the body.

A good multivitamin should have at least 100% Recommended Daily Allowance (RDA) of each vitamin. A good multivitamin should include vitamins A, C, D, E, Thiamine (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate and B12. However, a multi vitamin may include more than just this and will be a bonus to add to your diet.

Ideally a multivitamin is taken once or twice a day depending on your activity level, age and sex.


Where does vitamin and mineral supplementation rank in importance amongst other supplements?

Vitamins and minerals are a basic necessity especially for those into athletics and fitness. The demands placed on the body are huge and appropriate growth and sustenance fuel needs to be provided. Vitamins and minerals need to be given highest priority - they are to be classified as ESSENTIALS no matter what.

Bonus Question: Do the more expensive vitamins/minerals really offer more benefit than their less expensive counterparts?

Though some of the best stuff is priced high, there are lot of smaller brands that pack in the necessary stuff into those magic capsules and offer them at lower prices than the big boys. This does not mean they are bad. This just means that there is a way of getting a good or better bargain. Do your research and then decide the one that is right for you. Brand wise, price wise and nutrient wise. You will be amazed to find how often the more expensive brands are not as good as or are just as good as the less expensive brands. The point is - Price is secondary. First of all, zero in on few brands that match your requirements. Then compare prices.

[skaffer]

Dang it too late

[The Crush]

What is the importance of proper vitamin and mineral supplementation?

In the modern world or soil erosion, excessive pollution and imbalanced diets, supplements come to the fore.

We want the best out of life. We want to be ready to grab opportunities that come by, we want our bodies to perform at its peak physical and mental capability, but we often fail to supply the body with enough fuel to help us achieve.

Now let us come to what the magic words of this discussion - Vitamins and Minerals.

A good supply of vitamins and minerals to the bodies can help us raise our game.

VITAMINS
A vitamin is an organic compound required as a nutrient in certain amounts by an organism for development.

The body cannot manufacture vitamins, except for a few. Our bodies must depend on diets or supplements for vitamins. Vitamins are essential for the growth, repair and well being of our bodies. We all know that very few people get a well balanced diet on a day to day basis. This it self shows that a multi vitamin is essential to fill in the gaps.

There are two types of vitamins: fat-soluble and water-soluble.
Fat soluble vitamins are found mainly in fatty foods such as animal fats. These vitamins can be stored in the body and are used when needed. However, extra dosages can be harmful in the body.
Water soluble vitamins are not stored in the body. Therefore, they need to be taken on a regular basis. Extra water soluble vitamins are eliminated by the body in the urine. Since the extra amounts are eliminated, these vitamins are not harmful to the body.

Here are a few vitamins and the benefits they provide to our bodies.

Vitamin A

Repair & growth of body tissues, Protects mucous membrane of mouth, throat, lungs and nose, Helps maintain smooth, disease-free skin , Counteracts night blindness, Reduces risk of lung and certain types of oral cancers

Vitamin B1

Aids in digestion of carbohydrates, Essential to the normal working of the nervous system, heart and muscles, Stabilizes appetite, Promotes growth, Generates energy

Vitamin B2

Aids in formation of red blood cells and antibodies, Essential for carbohydrate, protein and fat metabolism, Promotes general health, Necessary for the maintenance of good skin, nails, hair and good vision, Maintains cells respiration

Vitamin B6

Building blocks of protein, Necessary for synthesis and breakdown of amino acids, Promotes healthy skin, Aids in production of antibodies, Reduces muscle spasms and leg cramps, Helps maintain a proper balance of phosphorous and sodium

Vitamin B12

Prevents anaemia by helping in formation and regeneration of red blood cells, Necessary for fat, carbohydrate and protein metabolism, Increases energy, Promotes growth in children, Maintains healthy nervous system

Niacinamide

Helps metabolize sugar, fat and protein, Reduces high blood pressure, Improves circulation, Reduces cholesterol level, Increases energy, Helps maintain healthy digestive system

Panthothenic Acid

Aids in the utilization of vitamins, Helps in cell building, Aids in development of the central nervous system, Fights infections, Participates in release of energy from carbohydrates

Biotin

Promotes healthy, Aids in the utilization of folic acid, protein, Vitamin B12 and Panthothenic Acid

Folic Acid

Essential for the formation of red blood cells, Aids in the metabolism of amino acids, Necessary for the synthesis of DNA and RNA

Inositol

Aids in breakdown of fats, Helps prevent thinning hair, Helps to reduce blood cholesterol levels, Necessary for the formation of lecithin

Choline

Prevents fat from accumulating in the liver, Helps improve memory, Important in controlling cholesterol and fat build up, Facilitates movement of fats in cells, Important in nerve transmission

Para Amino Benzoic Acid

Aids in formation of red blood cells, Contains sunscreen properties, Returns hair to its natural colour, Aids in the assimilation of Panthothenic Acid, Produces folic acid, this aiding healthy bacteria

Vitamin C

Helps heal wounds, scar tissue and fractures, Essential for healthy bones, teeth and gums, Builds resistance to infection, Prevents scurvy, Gives strength to blood vessels, Aids in absorption of iron, Is essential for the synthesis of collagen

Vitamin D

Required for bone and teeth formation, Improves absorption and utilization of Phosphorous and Calcium, Maintains stable nervous system

Vitamin E

Retards cellular aging because of oxygen, Alleviates fatigue by supplying oxygen, Prevents and dissolves blood clots, Helps in preventing sterility, Aids in bringing nourishment to cells

MINERALS

Minerals are essential nutrients that your body needs in small amounts to work properly. We need them in the form they are found in food.
Vitamins may be crucial to life as mentioned above, but vitamins cannot work without minerals to aid them. Minerals help our bodies to assimilate vitamins and help our bodies - head to toe.
Minerals act as catalysts for many biological reactions within the body, including, muscle response, the transmission of messages through the nervous system, and the utilization of nutrients in food.

Types of Minerals
There are two types of minerals: Macro minerals and Trace minerals.

Macro Minerals
These are minerals needed by the human body in high quantities. The macro mineral group is made up of Calcium, Phosphorus, Magnesium, Sodium, Potassium, Chloride, and Sulfur.

Micro / Trace Minerals
Micro minerals, also known as trace elements are micronutrients that are chemical elements. A trace of something means that there is only a little of it. So, even though your body needs mineral each day in small amounts for good health. Trace minerals includes Iron, Manganese, Copper, Iodine, Zinc, Fluoride, and Selenium.

Here are the benefits that minerals provide to out bodies.

Calcium - Builds bones and teeth, muscle contraction, heart action, nerve impulses, helps blood clotting.
Magnesium - Good for Bones, liver, muscles, transfer of intercellular water, alkaline balance, neuromuscular activity.
Sodium - Electrolyte balance, body fluid volume, nerve impulse condition.
Potassium - Improves cell membrane potential, nerve impulse conduction, heart rhythm, acid base balance.
Copper - Aids hemoglobin formation, production of RNA, elastic tissue formation, cholesterol utilization, enzyme activator.
Zinc - Aids protein synthesis, carbon dioxide transport, sexual function, insulin storage, carbohydrate metabolism, wound healing.
Iron - Promotes hemoglobin formation, electron transport, oxygen transport, enzyme activator.
Manganese - Carbohydrate metabolism, protein metabolism, connective tissue, joint fluid production, nerve tissue, Vitamin B1 utilization.
Chromium - Helps in glucose utilization, insulin activity, heart muscle, cholesterol utilization.
Phosphorus - Builds bones and teeth, energy production, acid-base balance, necessary in metabolism and cell membranes, calcium absorption.
Molybdenum - Enzyme activator, aids in uric acid formation, oxidative enzymes.
Selenium - Peroxidase scavenger, glutathione peroxidase, anti-carcinogenic, Vitamin F synergist.
Silicon - Bone formation, collagen formation, cartilage formation, elastic tissue.
Boron - Reduces calcium loss.
Vanadium - Improves strength of bones and teeth, lowers blood lipids, inhibits cholesterol synthesis.
Tin - Helps us grow, aids in protein synthesis.
Nickel - Activates some liver enzymes.

Now that we have got a fair idea and respect for Vitamins and Minerals, it should be needless to say that supplementing with a good multi vitamin along with eating a well balanced diet is essential to be on top of your game and to be able to raise the bar all the time.

How should one properly supplement vitamins and minerals?

The consumption of fast food is on the rise and the quality of nutrients we eat is reducing. Several people eat food, but this does not ensure that enough nutrients are being supplied to the body. Hence, deficiencies are common amongst people. First of all it should be understood that a well balanced diet is the key. In addition to that you can consume a multi vitamin supplement in order to bridge nutritional gaps. This is THE absolute best way of taking supplements. Eating junk and depending too much on multi vitamin supplements will not do too much good to the body.

A good multivitamin should have at least 100% Recommended Daily Allowance (RDA) of each vitamin. A good multivitamin should include vitamins A, C, D, E, Thiamine (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate and B12. However, a multi vitamin may include more than just this and will be a bonus to add to your diet.

Ideally a multivitamin is taken once or twice a day depending on your activity level, age and sex.


Where does vitamin and mineral supplementation rank in importance amongst other supplements?

Vitamins and minerals are a basic necessity especially for those into athletics and fitness. The demands placed on the body are huge and appropriate growth and sustenance fuel needs to be provided. Vitamins and minerals need to be given highest priority - they are to be classified as ESSENTIALS no matter what.

Bonus Question: Do the more expensive vitamins/minerals really offer more benefit than their less expensive counterparts?

Though some of the best stuff is priced high, there are lot of smaller brands that pack in the necessary stuff into those magic capsules and offer them at lower prices than the big boys. This does not mean they are bad. This just means that there is a way of getting a good or better bargain. Do your research and then decide the one that is right for you. Brand wise, price wise and nutrient wise. You will be amazed to find how often the more expensive brands are not as good as or are just as good as the less expensive brands. The point is - Price is secondary. First of all, zero in on few brands that match your requirements. Then compare prices.

- http://ezinearticles.com/?Importance...-Life&id=94540
- http://www.whereincity.com/medical/minerals/
- http://altmedangel.com/mineral.htm

Scott

[History in Effect]

so basically plagiarism..that's why I make sure I cite.

[The Crush]

so basically plagiarism..that's why I make sure I cite.

Yes. We are somewhat flexible here but I can only accept so much. I try to be polite as well but it needs to be known that copying large sections of text is not acceptable even when references are given. Using information in this way is just plain lazy.

Tip - Using Others' Information:
You are presented an idea or question. You start writing and in the process want to find information that supports what you are writing about. After finding the information that supports what you are writing about, you can use bits and pieces of it and reference it at the end of your article/content. This is the short and sweet version of using references. It can be somewhat exact and detailed when you really get into it.

Scott