Calcium
Calcium is one of the main elements necessary for neurotransmission (This is basically how nerve cells communicate). It also plays a role in the maintenance and repair of bone tissue. Some signs of calcium deficiency are bone loss and the development of osteoporosis (5).
Maintaining adequate calcium levels can be tricky because calcium requires balance since research shows that too much calcium can demonstrate some harmful effects such as cardiovascular disease. Poor calcium levels are also associated with poor absorption of magnesium and zinc.
A well balanced diet with the aid of a vitamin D supplement to promote the effective intake of calcium may be more prudent than taking a calcium supplement. A decrease of various forms of cancers has been demonstrated with the administration of calcium and vitamin D together .
How to get more calcium: If you don’t partake in dairy products, try foods such as broccoli or kale. Otherwise, dairy is a great source. Calcium supplementation may not be the safest bet here since research shows health risks with too much calcium, so try to get it in your diet and supplement with vitamin D to help your body absorb it.
Vitamin D
As noted above, vitamin D is critical for calcium absorption. Vitamin D plays a role in the development and homeostasis of skeletal muscle (7). Vitamin D also plays a part in mood and sleep and is one of the most widely researched vitamins in the field of nutrition.
How to get vitamin D: I’d suggest spending a lot of time in the sun, but that can come with its own share of health issues. The best way is probably by increasing your salmon and tuna intake, but even this strategy will be difficult because of the scarcity of vitamin D in most foods.
Supplementation with product like Natural Stacks vitamin D3 with organic coconut oil for maximum absorption will likely be your best bet here.
Magnesium
Magnesium is also important for neurotransmission and is an incredibly important component to most biochemical reactions in your body. For example, your body’s energy systems are largely dependent on magnesium’s role in the production of adenosine triphosphate.
Magnesium deficiency is linked to impaired immune system function and it is also associated with muscle weakness and neuromuscular dysfunction .
According to the National Institute of Health , the following are all associated with low magnesium levels:
- Osteoperosis
- High blood pressure
- Heart disease
- Diabetes
How to get magnesium in your diet: Spinach is a great source of magnesium, as are various nuts such as Brazil nuts and almonds. Magnesium supplements like MagTech with L-threonate, Glycinate and Taurate are also a great idea.
Zinc
Zinc has antioxidant properties and is linked to healthy immune function. Zinc deficiency, in addition to its influence on the immune system, has been associated with Major Depressive Disorder .
How to get Zinc in your diet: Cacao is an excellent source.
Potassium
Potassium, much like calcium and magnesium, plays a strong role in neurotransmission and also related to cardiovascular problems . Proper supplementation of potassium has also shown to lower blood pressure.
Some types of potassium deficiency are sometimes a little more obvious than others. Often times when you are experiencing muscle cramps during intense exercise, it is likely the result of needing more potassium in your system. Muscle weakness and fatigue are often signs of potassium deficiencies as well.
How to help: Bananas are not only rich in Potassium, but have a good amount of vitamin C and Magnesium as well!
Referenced by Optimal Performance