Physically
Centered

By Jason Barker ND

Dr. Barker is a naturopathic physician specializing in sports medicine and family practice. His practice is in NW Portland. Once an avid athlete, he now gets his exercise by taking care of his brand new twin daughters!

Contact Dr. Barker at
503-243-6614

A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world.
— Paul Dudley White

Second in a Series
Essential Nutrients: What You Really Need from Supplements

As we discussed in the previous issue, supplements are everywhere. Walk into nearly any grocery store, and you will find enough supplement choices to quickly overwhelm you. Many of the claims on these supplements may be inflated, and content can also be questionable. Some of the more important individual nutrients found in multivitamin/mineral combinations are highlighted here.*

Iron is a trace mineral and is found mainly in the hemoglobin of red blood cells and in the myoglobin of muscle cells where it is required for oxygen and carbon dioxide transport. Iron is also used in several enzymes and energy-producing systems in the body. It is also essential in the production of the neurotransmitters dopamine, norepinephrine, and serotonin. Most often a deficiency of iron leads to one form of anemia known as microcytic/hypochromic anemia. Iron deficiency can have serious negative consequences; just as important, iron overdose can be deadly. In fact, it is one of the most frequent causes of poisoning death in small children. Iron supplementation is controversial. Typically menstruating women are the only group of people who need iron replacement on a continual basis, only because of regular blood loss. Men rarely require iron supplementation and in fact, men with higher intakes of iron have an increased risk of heart disease. If you are unsure about whether you should take iron, in any form, consult a physician. The doctor can order some tests to determine your iron status. Don’t just start taking iron if you feel fatigued!

Vitamin E is a fat-soluble (meaning it can be stored in your body) vitamin found in many foods including grains, eggs, fruits, and vegetables. Unlike most nutrients, vitamin E does not have a specific role in a required energy-producing process. Most likely, the main function of vitamin E is that of an antioxidant that prevents the formation of free radicals. Vitamin E’s therapeutic benefits have primarily been attributed to its antioxidant effects. This being said, research has revealed numerous positive results from vitamin E in conditions ranging from asthma to Alzheimer’s disease to improving immune function. A recent study involving vitamin E made big headlines reporting that people taking supplemental vitamin E died sooner than those not taking it. Don’t buy this! This study in particular raises more questions than answers and was flawed. We know from hundreds of other studies that vitamin E intake is related to many healthful effects. As athletes reading this magazine, vitamin E is important for its antioxidative capabilities; athletes produce more free radicals than sedentary people.

Magnesium is a highly important mineral used in innumerable ways in the human body. It is essential for normal bone structure and plays an essential role in over 300 cellular reactions. It is required for protein synthesis and carbohydrate metabolism, and is critical for maintaining nerve and muscle functions. Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), animal proteins, seeds, and nuts. Among athletes, perhaps the best use of magnesium is as a mild muscle relaxant. Magnesium works especially well in people who always have some sort of muscle spasm or tightness. One of the often-mentioned electrolytes, magnesium needs to be replaced in those with high activity levels. In addition to tight, cramping muscles, magnesium works wonderfully for exercise-induced asthma. Magnesium, like all nutrients, must be taken with caution. Excess intake of this mineral can cause diarrhea, respiratory depression, cardiac arrest, and death. Therefore, magnesium supplementation should not take place until one can consult with a nutritionally oriented physician.

Vitamin B-6, known as pyridoxine, is necessary for the metabolism of amino acids, lipids, and carbohydrates in the body. B-6 is involved in the function of approximately 60 enzyme systems. B-6 is important for processing of essential fatty acids (fish oils, flax, etc.). It is also very important in preventing heart disease as it assists with the removal of a dangerous amino acid (homocysteine) from the blood. Deficiency of B-6 can result from many disease conditions, people taking oral birth control pills, and some asthma medications. The food coloring FD&C yellow #5 is known to interfere with B-6 in the body. B-6 has been shown to benefit many health conditions in addition to healthy brain function. Some of these conditions include asthma, cardiovascular disease, carpal tunnel syndrome, kidney stones, pregnancy-associated nausea, and PMS.

Zinc is contained in over 300 enzymes in the body. Zinc is needed for growth and development, behavior and learning, proper immune function, healing of tissue damage, reproduction, taste, smell, and the function of the hormones insulin and thyroid hormone. Zinc plays a large role in the function of several immune cells and deficiency seems to negatively affect immune function. Typically consumed in adequate amounts, zinc may easily become deficient from poor diet and disease conditions.