Potassium – Potassium is a type of electrolyte found in the body’s muscle cells. It serves several roles including the regulation of water levels in the body which it achieves along with sodium, for these reasons a poor sodium/potassium balance can cause hyper excitability of the muscles AKA cramping. As well as this, facilitating the firing of ‘action potentials’ – the electrical impulses that jump between synapses between nerve cells in order to for them to communicate. Without these action potentials we would be unable to send messages between our brain and our muscles making us little more than sentient statues. Finally, potassium aids glycogen storing, helping to provide our muscles with useable energy. Found in high quantities in bananas.

Copper – Copper is a trace mineral found in the body that is involved in the transport of oxygen around the body and increasing blood flow. This means that our body can transport vital nutrients more efficiently, and provide our body with aerobic energy more readily. This will also mean a better feeling of being ‘pumped’ at the gym and by combining copper supplementation with Nitric Oxide you can experience a more powerful effect. It is also involved in the production of noreadraneline which has many purposes in the human body.

Vanadium – Vanadium is a ‘nonelectrolyte’ mineral, also found in a salt form called ‘vanadyl sulphate’. Vanadyl is an insulin like substance that can make muscles feel and look harder through increased storage of glycogen. This too then can be taken as a supplement alongside copper and nitric oxide if you want your muscles to feel and look bigger and harder during workouts. Also like copper it is useful for glycogen storage, providing the muscles with more energy to keep you going for longer. Interestingly vanadium serves the same purpose for sea creatures as iron does for us being a key building block in their blood cells. This is actually the reason for the green blood found in jellyfish. Now you know!

Iron – Iron is one of the best known minerals for its key role in haemoglobin, used to transport oxygen in red blood cells so providing the body with oxidative energy. This is fundamental to our well being and increases our aerobic fitness. Supplementation is advised for women who lose large amounts of iron in their menstrual flow each month and need it replacing. To check for low levels of iron, you can look at either your nail beds or the red flesh underneath your lower eyelid – if they look paler than usual then try and make sure you get some more iron in your system.

Phosphorous – Phosphorous is crucial for energy, being the key ingredient in ATP (Andenosine Triphosphate) – the universal energy source for all organic life. ATP is made of three phosphorous neucleuotides bound together by high energy bonds. It is through the breaking of these bonds that our bodies get the bursts of energy they need. Combined with calcium these effects are even more pronounced and it has been shown to decrease lactic acid during workouts meaning less painful burn that can prevent you from training to your fullest.

Sodium – Sodium is an electrolyte that’s highly important for the regulation of all bodily fluids, determining the amount of water etc that your body retains. This can be useful for us but can also create a slightly bloated look if we have too much in our system. It also plays an important role in impulse transmissions (of action potentials across synapses) much like potassium and is also involved in preventing cramping. If you are woken up often by cramping in your legs or other body parts then supplementing your diet with extra sodium and potassium should limit this. Sodium is found in many sources of carbohydrates and particularly chips or fries.

Chromium – Chromium is a trace element with many important functions being related to the body’s glucose tolerance factor and helping insulin binding to its receptors. If you are supplementing with insulin for whatever reason then chromium can help increase its effectiveness, for gym goers this is useful as insulin has beneficial anabolic and catabolic properties. It’s role in glucose tolerance also means it can improve catabolism on its own and increase our available energy.

Zinc – Zinc is important for growth, both for height in children and for muscle growth through its role in cell division. It’s also necessary for gene expression, making it vital for almost every role in the body and for life in general. It also improves the immune system and wound healing. High intensity exercise has been shown to lead to zinc loss so athletes and manual labourers are often advised to supplement.

Calcium – Calcium is the most abundant mineral in the human body reflecting it’s importance for healthy normal function. It is used alongside phosphagen for energy and the utilisation of ATP and is the mineral most involved in muscle contraction making it highly useful for endurance and strength. It is also important for the structure of bone and connective tissue making you less prone to sprains and fractures. Through this it also leads to healthier teeth and nails – and you can spot a calcium deficiency by looking for white blemishes on the nails themselves. Sources of calcium include milk and other dairy products and it’s particularly important for women as oestrogen can interrupt its absorption.

Magnesium – Magnesium has recently been demonstrated in many studies to be highly effective as a performance enhancer leading to increased capability for muscle power and exertion. It has roles in both energy production and protein synthesis making it useful for both catabolic and anabolic functions. It also promotes good blood sugar levels and blood pressure making it useful for those who experience high cholesterol etc. Like many nutrients magnesium is lost through sweat so it can be useful to replace it after heavy activity. It can be found in nuts and legumes.

Mack LeMouse

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