MUSCLE NERDS

EDUCATION
Nutrient Guide
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INTRODUCTION

Nutrition is more than calories, and while calories matter, so do nutrients.

The ability of our bodies to function depends on it receiving the right nutrients
in the right quantities. This document will outline the main nutrients, and those
that are often supplemented.

We hope this document outlines the importance of nutrients, together with the
interplay, dependency, and contraindications they have on each other.

Supplements, when used correctly, can make a big difference in your training,
your recovery, and your health.

We have created this reference guide listing some of the most common
nutrients that are supplemented, what to look out for, and what to avoid.

NB: Please note this is for educational use only and is not medical advice.
Please discuss supplementation with a health professional before adding it to
your daily routine.

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INDEX

CALCIUM……………………………………………………............... Pg. 4 - 6

IRON …………………………………………………………………… Pg. 6 - 7

MAGNESIUM………………………………………………………….. Pg. 7 - 9

OMEGA 3………………………………………................................ Pg. 9

POTASSIUM…………………………………………………………….. Pg. 10 - 11

SELENIUM………………………………………………………………. Pg. 11 - 12

SODIUM………………………………………………………………… Pg. 12 - 13

VITAMIN A (RETINOL)………………………………………………… Pg. 13 - 14

B-VITAMIN COMPLEX………………………………………………… Pg. 14 - 15

VITAMIN B1 (THIAMINE) …………………………………………….. Pg. 15 -16

VITAMIN B2 (RIBOFLAVIN) ………………………………………….. Pg. 16 - 17

VITAMIN B3 (NIACIN) ……………………………………………….. Pg. 17 - 18

VITAMIN B5 (PANTOTHENIC ACID) ……………………………….. Pg. 18 - 19

VITAMIN B6 (PYRIDOXINE) …………………………………………. Pg. 19 - 20

VITAMIN B12 (COBALAMIN) ………………………………………. Pg. 20 - 21

VITAMIN C…………………………………………………………….. Pg. 21- 22

VITAMIN D……………………………………………………………... Pg. 22 - 23

ZINC…………………………………………………………………….. Pg. 23 - 24

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Calcium
Forms: Calcium carbonate – 40% calcium per weight (may cause GI
distress such as constipation, gas and/or bloating)
Calcium acetate – 25% calcium per weight
Calcium lactate – 12.5% calcium (this form is reasonably well
absorbed)
Calcium citrate-malate – 6x more soluble than calcium citrate
Calcium gluconate – 8-9% calcium per weight
Calcium citrate – 21-22% calcium (this is the best form to take,
especially with limited gastric acid production, and it can be
taken without food)
Calcium phosphate – 38.7& calcium per weight
Calcium orotate – 20.6% calcium (reasonably well absorbed)

Look for: If taking as a supplement, the two main forms of supplemental

calcium are calcium carbonate, and calcium citrate. Calcium
gluconate and calcium lactate are also available. Some
supplements combine other minerals, including Vitamin D or
magnesium. Always check the form of calcium, and then
reference it against the percentage of calcium in the list above.
E.g. Calcium carbonate is 40% elemental calcium, so 1,250 mg of
calcium carbonate contains 500mg of elemental calcium.

Dosage: The recommended upper limit for calcium is 2,500mg a day for
adults 19 to 50. For those 51 and older the limit is 2,000mg a day.
To exceed these doses, check with your doctor.

Benefits: Heart and nerve function

Bone formation and strength

Cautions: Carbonate supplements made with oyster shell, dolomite, or bone

meal may contain toxic aluminium and/or lead.

Calcium supplements may interfere with some prescription

medications, including blood pressure, thyroid, antibiotics, and
calcium channel blockers. If you are on any prescription
medications, always check with your doctor first before adding
supplementation.

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Notes: Vitamin D is required for calcium absorption

Calcium is the most abundant mineral

It represents 1.5% if our total body weight

Bones and teeth make up 99% of our calcium, with the additional
1% found in intra and extracellular fluids

Calcium is present in foods and dietary supplements as relatively

insoluble salts. It takes one hour at acidic pH for calcium to be
solubilized (to exist as free Ca2+)

Factors that decrease calcium absorption:

Caffeine increases the excretion of calcium

Fibre and phytates bind with calcium and reduces

absorption (with the exception of foods high in fermentable
fibre)

Increased sodium intake is co-excreted with calcium

Oestrogen deficiency diminishes calcium absorption to

around 15-20% due to decreased calcitriol production

Magnesium and zinc (which are divalent cations like

calcium) are competitors for absorption with Calcium

Parathyroid insufficiency will decrease vitamin D absorption,

which decreases calcium absorption

Unabsorbed fatty acids will bind to calcium and form fatty

soaps

Proton pump inhibitors decrease calcium absorption due to

the decrease in gastric acid needed to solubilise the
calcium in the stomach.

There are 3 main hormones that play a role in calcium

homeostasis:

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Parathyroid hormone (released from the parathyroid

glands)
Vitamin D (its active form)
Calcitonin (released from the thyroid gland)

Who would benefit from Calcium supplementation:

Those who follow a vegan diet

Those who are lactose intolerant, and who limit their intake
of dairy products
Those who consume large amounts of protein and/or
sodium (as this increases calcium secretion)
Those who are on long-term corticosteroid treatments

Who should avoid Calcium supplementation:

Those who have hypercalcemia

Iron
Forms: Ferric (Fe3+)
Ferrous (Fe2+)

Look for: Chelated forms like iron bis-glycinate. Avoid iron sulfate
(absorption is low and may cause constipation)

Dosage: Only take under supervision. Current literature suggests that iron
may be best taken every other day instead of daily.

Benefits: Haemoglobin and myoglobin-oxygen delivery

Electron transport-ATP production
Amino acid metabolism (monooxygenase’s)
Niacin and carnitine synthesis
Procollagen synthesis
Thyroid hormone synthesis
DNA synthesis
Carbohydrate metabolism
Liver detoxification (Cytochromes)

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Cautions: Unbound iron is toxic and acts as a pro-oxidant. To reduce this

occurring, your body will bind free Fe2+ to either cysteine,
histidine, or mobilferritin.

You should only take an iron supplement if you have confirmation

that your iron levels are suboptimal and only under supervision.

Notes: Proton pump inhibitors greatly reduce the absorption of iron

Dietary inhibitors of iron absorption:

Some compound in tea and coffee may reduce iron

absorption by up to 40%
Oxalic acid, found in spinach, chard, berries, chocolate,
and tea, may reduce iron absorption up to 60%
Phytates reduce iron absorption
Phosvitin (a protein found in egg yolks) can reduce iron
absorption
Calcium, zinc, manganese, and nickel can reduce iron
absorption.

Dietary enhancers of iron absorption:

Acids (ascorbic acid, citric acid, lactic acid, and tartaric

acid) can enhance iron absorption
Meat, poultry, fish, and their digestion products

Magnesium
Forms: Magnesium sulphate (Epsom salts): 9.7% Mg
Magnesium oxide: 57 – 59.5% Mg2+
Magnesium chloride: 11.8% of Mg2+
Magnesium lactate: absorbed well
Magnesium acetate: 11.2% Mg2+
Magnesium gluconate: 5.3% Mg2+
Magnesium citrate: 15.3 – 16.2% Mg2+

In adults approximately 54% of total magnesium is part of bone as

magnesium salts. The remaining 46% is Mg2+ in intracellular fluid
(about 45%) or extracellular fluid (about 1%).

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Look for: Chelated versions like Magnesium Citrate, Malate, Glycinate,

Threonate. Avoid magnesium oxide (poor absorption)

Dosage: 450-2000mg per day in divided doses (Typically under 300-500mg

per dose, depending on form)

Benefits: More than 300 enzyme reactions need magnesium as structural

cofactors or allosteric activators.

Magnesium is a cofactor for certain enzymes and for sodium-

potassium pumps

It is essential for normal neuromuscular activity, synaptic

transmission, and myocardial function

Secretion of parathyroid hormone depends on Mg2+

Cautions: Excessive magnesium intake can cause gut distress and diarrhea

Notes: Magnesium is the sixth most abundant mineral in the body.

However, intracellularly, it is second only to potassium.

55 – 60% is found in bones, 20 – 25% is found in muscles, and the

remainder is found in soft tissue.

Food processing and heating substantially reduces magnesium

content in food.

Factors that decrease Magnesium absorption:

Absorption from the diet decreases with increasing intake.

If iron and magnesium supplementation are taken together,

magnesium uptake is decreased. Using chelated forms of
vitamins may negate this effect.

Protein appears to increase the uptake of magnesium

Excessive alcohol consumption decreases magnesium

Diuretic use can decrease magnesium

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Poor magnesium status has been associated with CVD, diabetes,

and hypertension

Vitamin D increases magnesium absorption (but only that

absorbed through active transport)

Calcium and magnesium use overlapping transport systems in the

kidneys; therefore, they compete for absorption.

Magnesium may mimic or displace calcium from calcium binding

sites, therefore decreasing its flux across the cell membrane, and
decreasing intracellular calcium. This may alter skeletal muscle
contraction (and is how magnesium gets its reputation as a
relaxing supplement, by acting as a calcium channel blocker).

Omega-3
Look for: Increased seafood intake, supplemental fish oil with EPA and DHA

Dosage: 1-6g per day

Benefits: Anti-inflammatory, cardiovascular health, anti-depressant,

increased HDL cholesterol, reduced triglycerides, reduced blood
pressure

Cautions: Consult with doctor if taking blood thinners like Warfarin, or high
dose aspirin. Typically recommended to stop Omega-3 intake a
few days from surgery.

Notes: The best form of omega-3 is from EPA/DHA from animal sources.
People on an animal exclusionary diet (vegan) can get some EPA
from the conversion of alpha-linoleic acid, but unfortunately the
conversion rate is very low. Algae oil is a new-ish source of omega-
3 that is acceptable for vegans, but it’s expensive and low dose.

Make sure if using fish oil to use high quality sources like Thorne
Research. Many low grade commercial fish oils have been shown
to have unacceptable levels of additives like heavy metals from
processing practices.

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Potassium
Forms: Potassium bicarbonate
Potassium chloride
Potassium citrate
Potassium gluconate
Potassium acetate
Trikates (a solution of potassium acetate, potassium bicarbonate,
and potassium citrate)

Dosage: Consuming more potassium rich foods in your diet would likely be
more than sufficient to get your required potassium intake (which
there is no RDA). Potassium deficiency is rare, however the ratio
between your potassium and sodium intake should be
considered, with the ideal ratio being 1:3 sodium to potassium.
That is, potassium intake should ideally be around three times your
sodium intake. You ideally want around 4.7 - 5g of potassium a
day which can easily be obtained from foods should you increase
your fresh fruits and vegetable intake.

Benefits: Potassium coordinates with other electrolytes to perform cardiac

and neuromuscular functions, including:
Regulating acid-base balance
Maintaining fluid balance – it helps promote normal
intracellular fluid volume and pH (which is controlled by
aldosterone)
Supports muscle contraction and cardiac function
Contributes to protein synthesis and carbohydrate
metabolism
Promotes transmission of nerve impulses
Promotes cellular growth
Diets low in potassium, and low serum potassium
concentrations, have been demonstrated to increase the
risk of diabetes mellitus type 2 in adults.

Cautions: Excessive potassium (from supplements) can cause muscle

weakness, confusion, irregular heartbeat, or difficulty breathing.
Potassium supplementation should be avoided if you have
stomach ulcers, heart disease, kidney disease, diarrhea, Addison's
Disease, or Type 2 Diabetes. Always check with your doctor

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before taking supplemental potassium, especially if you are on

any medications.

Notes: Potassium is the most abundant cation, and 95-98% of it is found

inside the body’s cells.

Potassium decreases urinary excretion of calcium

Sodium is potassium’s antagonist

Selenium
Forms: Organic Forms:
Selenomethionine
Selenocystine
Selenocysteine
Se-methyl methionine

Inorganic forms (found in some vegetables - refer to notes section

below):
Selenite
Selenate (thought to be better absorbed than selenites)

Dosage: The safe upper limit of selenium obtained from both food and
supplements is 400 micrograms a day for adults. RDA however for
adults is 55mg per day.

Benefits: Has antioxidant properties and protects your body from damage
caused by oxidative stress.

Selenium plays a critical role in thyroid function (thyroid hormone

synthesis requires selenium), so it therefore plays a critical role in
metabolism.

Cautions: Selenium may interact with medications and other supplements,

such as antacids, chemotherapy drugs, corticosteroids, niacin,
cholesterol-lowering statin drugs, and birth control pills. Some
studies show higher levels of selenium may increase the risk of non-
melanoma skin cancer (squamous cell carcinoma).

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Notes: Selenium has similar properties to sulphur, therefore it can replace

sulphur in the structure of amino acids that make up enzymes
structure.

Selenium deficiency has been recognized as a contributing factor

to pathophysiological conditions including heart disease,
neuromuscular disorders, cancer, male infertility, inflammation,
immune function, inhibition of viral expression and delaying the
progression of AIDS in HIV-positive patients.

Phytates reduce absorption of selenium, and heavy metals (such

as mercury) chelates selenium.

Vitamin A, C, E, and reduced glutathione (GSH) all help enhance

selenium absorption

Selenium content found in food is largely dependent on the

selenium content in the soil the food is grown in. Selenium content
in Australia and New Zealand soil is relatively low so foods grown
there would contain little to no selenium.

Brazil nuts are a good source of selenium. 4-5 brazil nuts a day will
give a good dose of selenium as long as digestion/assimilation is
good.

HIV and Chron’s disease are associated with low selenium levels

Selenium deficiency has been associated with thyroid conditions

such as Hashimoto's thyroiditis.

Sodium
Dosage: The American Heart Association recommends limiting daily
sodium intake to less than 1,500-2300mg per day, especially in
cases of hypertension. Higher levels of sodium may not be an issue
if potassium and sodium are balanced, or if you live in a hot
climate and sweat a lot.

Benefits: Controls osmosis of water between body fluid compartments

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Helps maintain the acid-base balance

Carries electrical currents

Serves as cofactors

Assists in blood pressure regulation

Cautions: Limit sodium if experiencing hypertension, until hypertension is

resolved.

Notes: Increases calcium excretion

A major extracellular cation

30% of the sodium in the body is located on the surface of bone

crystals. The rest is in extracellular fluid and nerve and muscle
tissue.

The major regulatory factor controlling sodium (and chloride)

balance in the body is the Renin-Angiotensin Aldosterone System
(RAAS). This system enhances sodium and chloride renal
absorption, and it is active when extracellular fluid volume is low
and blood pressure is low.

Sodium may not be an issue for most people, but some people
can be genetically sodium sensitive and may need to limit sodium
intake

Vitamin A (Retinol)
Forms: Retinyl esters (this is the main form of Vitamin A)
Retinol
Retinal
Retinoic acid

Look for: Retinyl palmitate

Dosage: Up to 10,000IU per day unless under professional supervision

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Benefits: Immune function, gut function, thyroid function

Cautions: The tolerable upper intake limit for preformed vitamin A is 10,000
IU. Ingesting higher doses may lead to hypervitaminoses/toxicity.

Notes: Is a fat-soluble vitamin.

Zinc is needed for vitamin A transport

Iron is required for the conversion of Beta-carotene to Vitamin A

70-90% of vitamin A is absorbed in the presence of around 10g of

fat in a meal

Fibre can interfere with vitamin A absorption

Vitamin A was the first discovered vitamin

Vitamin A is stored in the liver and in adipose tissue

People with BCO polymorphisms may have a reduced ability to

convert beta carotene to vitamin A and may need pre-formed
vitamin A supplementation, especially when eating a vitamin A
exclusionary diet like veganism

Liver is a great source of vitamin A

B-Vitamin Complex

Look for: High quality B-Complex. Single B-vitamins taken alone can cause
other B-vitamins to become depleted.

Benefits: B-vitamins are crucial to almost every biochemical pathway.

They’re used massively in metabolic processes of creating energy.
They’re also used for neurotransmitter synthesis. Deficiencies in B-
vitamins can cause aberrations in carbohydrate, protein, and fat
breakdown. They can also increase risk of depression,
osteoporosis, chronic fatigue, and insomnia.

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Cautions: If you’re on medication speak to your doctor to make sure that

there are no contraindications to taking a B supplement.

Vitamin B1 (Thiamine)
Forms: Plant based forms are mainly non-phosphorylated free form. Most
animal-based forms are mainly phosphorylated forms (also known
as coenzyme form):
Thiamine monophosphate (TMP)
Thiamine diphosphate (TDP) or Thiamine Pyrophosphate
(TPP) (Same molecule, different name)
Thiamine Triphosphate (TTP)
Most thiamine exists in the body as TDP.

Look for: Thiamine or benfotiamine

Dosage: 50-100mg a day

Benefits: Synthesis of NADPH.

It has a crucial role in muscle contraction and conduction of nerve

signals. It is also essential for the metabolism of pyruvate.

Thiamine is involved in regulating sodium channels

Cautions: Generally regarded as safe

Notes: The liver converts thiamine into its coenzyme form by the enzyme
Thiamine pyrophosphokinase, which uses ATP.

Only free thiamine can be absorbed into the small intestine, so

phosphorylated forms need to have the phosphate bonds broken
by phosphatases in the small intestine.

Alcohol inhibits thiamine absorption by inhibiting the intestinal

expression of thiamine transporters at the brush border.

90% of thiamine is found in blood cells in the form of TDP.

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Raw fish contains thiaminases that can cleave thiamine and make
it unavailable. Cooking fish destroys these thiaminases.

Some compounds present in tea, coffee, betel nuts, blueberries,

brussels sprouts, and red cabbage inhibit thiamine by oxido-
reductive process.

Vitamin B2 (Riboflavin)
Forms: Free riboflavin
Protein-bound riboflavin
Flavin mononucleotide (FMN – a coenzyme derivative)
Flavin adenine dinucleotide (FAD – a coenzyme derivative)

Look for: Riboflavin 5’-Phosphate Sodium

Dosage: No upper tolerable limit, but intakes up to and over 400mg have
been used for specific situations like migraine treatment. Typical
daily dose 25-100mg.

Benefits: Used in the electron transport chain

Used in fatty acid beta-oxidation
Needed for the synthesis of Folate
Needed for the metabolism of choline, Vitamin B6, and Niacin
The reduction of glutathione (GSSG) to its reduced form (GSH) is
dependent on Riboflavin
Immunoglobulins use Riboflavin to produce H2O2 that destroys
foreign antigens

Notes: Highest concentrations of Riboflavin are found in the liver, kidney,

and heart.

Most Riboflavin is absorbed in the duodenum (upper small

intestine).

In most foods, Riboflavin is attached to proteins, therefore

proteases (stomach enzymes) and HCL are needed to separate
riboflavin from protein bonds. Pyrophosphatases are then

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needed to release riboflavin from its food form into free riboflavin
which can be absorbed.
Alcohol interferes with digestion and absorption of riboflavin.

Excretion of Riboflavin is enhanced with Diabetes Mellitus, trauma,

and stress.

Thyroxine (a thyroid hormone) regulates the conversion of

Riboflavin to FMN & FAD. Therefore, those with thyroid disease
have an altered metabolism due to this effect.

Vitamin B3 (Niacin, Nicotinic Acid,

Nicotinamide)
Forms: Nicotinamide adenine dinucleotide (NAD)
Nicotinamide adenine dinucleotide phosphate (NADP) – this is the
active form of B3

Look for: Nicotinic acid and nicotinamide

Dosage: RDA: Males - 16mg/d, Females - 14mg/d. Upper tolerable intake

35mg/d.

Benefits: Nicotinamide serves as the primary precursor to NAD which is

synthesised in all tissues.

Vitamin B3 is involved in coenzyme-oxidative reactions in

glycolysis, the citric acid cycle, and in beta-oxidation of fats.

NADPH is used in the synthesis of fatty acid, cholesterol, proline,

glutathione, and folate coenzyme forms.

Niacin has been used, alone or in combination, with statin

medications in reducing cholesterol, and may increase plasma
HDL cholesterol.

Cautions: Excessive niacin intake can cause increased blood sugar, liver
damage, skin rashes, and peptic ulcers. Doses higher than the
upper tolerable intake (35mg/day) should only be used when

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being professionally monitored. Other side effects may include

itching, rapid heartbeat, nausea, and diabetes. Avoid taking
niacin with alcohol.

Notes: Vitamin B3 can be synthesised from the liver from tryptophan

(which requires B2, B6, and iron). Niacin deficiency can
exacerbate depression, sadness, and sleep by stealing
tryptophan.

A pyrophosphatase is required to release niacin from food form.

The nicotinamide and nicotinic acid are absorbed primarily in the
small intestine.

High concentrations are found in the liver, kidneys, and brain.

Vitamin B5 (Pantothenic Acid)

Look for: Calcium Pantothenate

Dosage: Up to 1000mg a day (no upper tolerable intake)

Benefits: B5 is needed by cells for the synthesis of Coenzyme A, which is

essential for hundreds of metabolic reactions, especially energy
production from food substrate.

Metabolism of carbohydrates, fats, and proteins all rely (to varying

degrees) on CoA. In lipid metabolism, CoA is important in the
synthesis of cholesterol, ketone bodies, fatty acids, and
phospholipids.

Cautions: No known upper tolerable intake, however, high doses of

pantothenic acid may cause diarrhea.

Notes: 85% found in foods are bound as a component of coenzyme A

(CoA).

Bacteria in the colon can generate pantothenic acid.

Absorption occurs primarily in the jejunum.

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It is found in its free form on blood. It is found in high

concentrations in the heart, liver, adrenal glands, kidneys, and
brain.
Alcohol, diabetes mellitus, and irritable bowel syndrome all
negatively affect B5.

300mg Pantothenic Acid three times a day can be a great

strategy for stressed individuals. Stress depletes B5.

Vitamin B6 (Pyridoxine)
Forms: Vitamin B6 exists as six vitamins which are interchangeable and
comparably active:

Non-phosphorylated forms:
Pyridoxine (PN – alcohol form). This is the most stable form
and is mostly found in plants
Pyridoxal (PL – aldehyde form)
Pyridoxamine (PM – amine form)

Phosphorylated forms:
Pyridoxine phosphate (PNP)
Pyridoxal phosphate (PLP)
Pyridoxamine phosphate (PMP)

For absorption, phosphorylated forms (PNP, PLP, PMP) must

be dephosphorylated. They are hydrolysed by a zinc
dependent alkaline phosphatase to yield free forms (PN, PL,
PM).

Look for: P-5-P (pyridoxal 5 phosphate – the active coenzyme form) is

recommended over pyridoxine

Dosage: 25-50mg per day

Benefits: Aids in the production of serotonin and melatonin

Muscle repair

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Benefits the central nervous system and the metabolism

Cautions: Alcohol inhibits B6 absorption. Avoid taking high doses (100mg+)

without professional guidance. High dose B6 may cause nerve
damage or neurological disorders.

Notes: Absorption occurs primarily in the jejunum.

Most PLP transported in the blood is bound to albumin.

Highest concentrations of pyridoxine can be found in muscles and

liver, and to a lesser extent the intestines, kidneys, brain, and red
blood cells.

The liver is the main organ of metabolism of B6.

Stress can deplete B6 as it is used in the production of

norepinephrine

Vitamin B12 (Cobalamin)

Forms: 60-80% of vitamin B12 is in the methylcobalamin form
20% of vitamin B12 is in the adenosylcobalamin form
Other forms:
Cyanocobalamin
Hydroxocobalamin

Look for: Methylcobalamin (most common highly absorbable commercial

form). Sublingual works best for absorption

Dosage: 1500-2500 mcg daily (no upper tolerable limit known)

Benefits: Red blood cell formation

Neurological function
DNA synthesis
Co-factor of methionine synthase (which catalyses the conversion
of homocysteine to methionine)

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Cautions: People with certain polymorphisms may not process B12 well, so
using the methylated form (methylcobalamin) is recommended
over cobalamin.

Notes: Both calcium and Intrinsic factor (IF) are needed for absorption

B12 can be stored in the body for years (unlike other B-vitamins). It
is mainly stored in the liver as the adenosylcobalamin form.

Antagonists to B12 include:

Folic acid
Malabsorption issues
Pernicious anaemia
Pancreatic insufficiency
Veganism

Intrinsic factor produced in the gut is necessary for B12 absorption,

so sublingual B12 is recommended for people with gut dysfunction

Vitamin C
Look for: Ascorbic acid can cause gut irritation, so mineral ascorbates are
preferred if using long term, or if using higher than normal doses

Dosage: 250-1000mg per day

Benefits: Vitamin C is a powerful antioxidant as it acts as a reducing agent

/ electron donor. It neutralises free radicals, protects cellular
membranes against oxidative damage, and prevents damage to
proteins, enzymes, and DNA.

Vitamin C also modulates glutathione levels (a primary master

endogenous antioxidant). Because of this, increased dietary
intake of Vitamin C has been associated with enhanced
antioxidant capacity, as measured by increases in blood
glutathione levels (Waly, Al-Attabi, and Guizani, 2015)

Vitamin C is a co-substrate for enzyme activity. Some enzymes

contain iron and copper as co-factors, and vitamin C functions as

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a reducing agent to maintain iron and copper in the reduced

state.

Vitamin C also plays a role in collagen synthesis, carnitine synthesis,

and tyrosine catabolism. It is crucial in microsomal metabolism,
synthesis of bone matrix, and regulation of cellular nucleotide
(AMP, CMP).

Vitamin C is used to enhance immune function and can improve

absorption of non-haem iron.

Cautions: Can cause gut irritation and distress if large amounts are
consumed. Can cause loose and watery stools, and diarrhea.

Notes: Vitamin C does not require digestion in the stomach, it is absorbed

directly through the intestinal layer by sodium dependent Vitamin
C transporters.

Tissue concentration of Vitamin C is higher than plasma, where the

highest amounts are found in the adrenal and pituitary glands.
Intermediate levels are found in the liver, spleen, heart, kidneys,
pancreas, and leukocytes, and low levels are found in the muscles
and red blood cells.

Vitamin C absorption is saturation dependent, which means it

decreases with increased intake, so absorption varies. At low
intake, up to 98% of the vitamin C ingested can be absorbed. At
high intake, as low as 15% is absorbed. Bolus doses are not advised
for optimal absorption.

Vitamin C can prevent the destruction of thiamine.

Vitamin D
Forms: Vitamin D2 (Ergocalciferol)
Vitamin D3 (Cholecalciferol)

Look for: Use D3 form, not D2. Best taken in a blend with vitamin K

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Dosage: 400-4000IU per day is generally regarded as safe. Higher doses

can be taken if verified on blood test and if monitored by a
professional.

Benefits: Plays a role in calcium homeostasis (with effects on bone)

Plays a role in phosphorous homeostasis
Plays a role in muscle structure, cell differentiation, proliferation,
and growth
Influences gene expression
Modulates both innate and adaptive immune responses and
immune hyperresponsiveness (decreases interleukin 17 and 9)
Deficiency in Vitamin D is associated with increase autoimmunity
and enhanced susceptibility to infection
Can increase iron absorption

Cautions: If large doses of Vitamin D are consumed without K intake,

Calcium can increase to excessive levels and can raise the
potential for complications.

Notes: Is a fat-soluble vitamin, so take in a blend with oil, or consume with

a meal containing fat.

Zinc
Look for: Zinc picolinate, zinc bis-glycinate, zinc monomethionine. Stay
away from zinc sulfate as it’s not absorbed well

Dosage: Up to 38-40mg of elemental zinc daily. Upwards of 100mg a day

can be used with extreme zinc depletion, but only under
professional supervision.

Benefits: Zinc has some antioxidant properties. Zinc plays roles in wound
healing, the immune system, reproduction, sex hormones, insulin
and thyroid function.

Cautions: Excessive zinc can deplete copper, so when using higher amounts
of zinc, add copper.

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 Muscle Nerds

Notes: Zinc is stored in the liver, kidneys, muscle, skin, brain, lungs, and
heart.

Factors that enhance zinc absorption:

Citric acid
Picolinic acid
Histidine, cysteine, and possibly other amino acids such as
lysine and glycine
Pancreatic secretions
Glutathione
Protein meals

Factors that inhibit zinc absorption:

Phytates, oxalates, and polyphenols

Fibre
Folate
Divalent cations such as. Magnesium, iron, and calcium
Antacids, H2 receptor blockers, PPI’s

Slow would healing is a good indicator of low zinc status.

A zinc tally test can be used to assess zinc deficiency, but should
be confirmed via blood test or similar, like Nutraval testing

MUSCLE NERDS – NUTRIENT GUIDEYPE TEXT] 24