Vitamin D is a fat-soluble vitamin vital for normal bone growth and maintenance and blood calcium regulation. Minerals are inorganic compounds that your body needs to form structures, such as bones and tissues, and to perform various chemical processes in digestion and nerve functions. Any deficiency or excess in vitamin D or any minerals can cause a chain reaction that can stop the metabolic process.
Functions
Vitamin D plays a major role in blood calcium balance -- essential for normal nerve function and maintaining bone growth and bone density. When your parathyroid glands detect low levels of blood calcium, they secrete parathyroid hormone to increase the activity of a special enzyme in your kidneys called 25-hydroxyvitamin D3-1-hydroxylase. This enzyme increases production of 1,25-dihydroxyvitamin D which increases the intestinal absorption of dietary calcium and the reabsorption of calcium filtered by the kidneys, according to the Linus Pauling Institute at Oregon State University. Vitamin D also regulates cell differentiation, prevents cells from proliferating too quickly, supports your immune system and regulates normal blood pressure and insulin secretion.
Mineral Functions
Out of the 16 different types of minerals that are vital to humans for normal biological functions, you should pay attention to four that are often deficient in athletes and active individuals: calcium, iron, zinc and magnesium. Calcium is the main component in bone structure and provides bone strength and density. Iron is a component of hemoglobin which is an oxygen-carrying molecule in red blood cells. Zinc keeps the structure of protein molecules together and regulates growth and sexual development in teens. Magnesium performs over 300 different metabolic functions, including liberation of energy in foods, formation of cell structures and DNA synthesis. All four minerals interact with each other during metabolism.
Interaction
Excessive intake of any four minerals can cause a chain reaction of metabolic problems. For example, high zinc intake inhibits your ability to absorb magnesium while too much calcium, vitamin D and supplementary iron intake reduces your ability to absorb zinc. This results in mineral deficiency which can create physical disorders, such as stunted growth in teens in lack of zinc and gastrointestinal and renal disorders from lack of magnesium, according to Gordon Wardlaw, former professor of nutrition at Ohio State University.
Recommended Daily Intake
The Linus Pauling Institute recommends that you consume no more than 15 mcg of vitamin D daily. For calcium, iron, zinc and magnesium, do not take more than 1000 mg, 8 mg, 11 mg and 420 mg, respectively, unless a physician or registered dietitian suggests otherwise for your condition.
References
- "Perspectives in Nutrition"; Gordon Wardlaw; 2001
- Vitamin D; Linus Pauling Institute; March 2004
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