Vitamin and Mineral Supplementation
For Soccer Performance: Newsletter 13

Do young soccer players need vitamin and mineral supplementation for improved performance?

How do we know if we need to take a vitamin and mineral supplement?

With all the conflicting information now available, it's more important than ever to sort the reliable information from the questionable.

We will look at vitamin and mineral supplementation for general health and then for young soccer players.

In general we know that half the population should be taking a vitamin and mineral supplement. This includes women of child bearing ages and post menopausal women as well as everyone over 50.

In general vitamins A, D, E, and K - are stored in the body's fatty tissue. They build up in the body, so the more you take, the more dangerous they could be to your system. Thus we must be very careful with fat soluble vitamins for vitamin and mineral supplementation.

Water-soluble vitamins - folate, niacin (B3), pantothenic acid, biotin, thiamine (B1), vitamin B12, and vitamin C - must be used by the body right away. Any left over water-soluble vitamins leave the body through the urine.

We know to build our immune system we need to get the appropriate amount of rest and exercise, and keep the weight under control regardless of age. A healthy lifestyle "should be" more effective than vitamin and mineral supplementation.

If your child is following the general guidelines set out on the youth soccer nutrition page, chances are he/she is getting an adequate amount of vitamins and minerals to reach the RDA.

However, the supplement industry will point to studies that indicate many of our fruits and vegetables come from nutrient deficient soil. Thus even though an individual may be eating enough they may not be getting enough of the proper nutrients.

Next, how many people eat every 2-3 hours or 4-6 times a day let alone a ten year old elementary school child.


According to Natasha Turner ND vitamin and mineral supplementation of the following nutrients may be beneficial to children by boosting immunity and optimizing health:

Acidophilus:

Friendly bacteria that live in our digestive tract.


Vitamin C With Bioflavonoids

Vitamin C is a potent antioxidant and a natural antihistamine and it also helps speed wound healing.

Vitamin C’s immune-enhancing effect makes it essential in preventing infection as well as in shortening the duration of an illness.


EPA/DHA fish oils

Healthy types of oils are necessary in the formation of every cell in the body. Eicosapentaenoic acid EPA and docosahexaenoic acid DHA (the components of essential fatty acids) are natural anti-inflammatory agents.


Zinc citrate

Research has found that many children and young adults with ADHD/ADD are deficient in zinc. Zinc is found in the brain's hippocampus and interacts with other chemicals to send messages to the sensory brain center, enhancing memory and thinking skills.


Magnesium

Magnesium is a trace mineral the body needs to function properly. A deficiency of this mineral has been linked to attention-deficit disorder and hyperactivity in children.


High DHA fish oil

Much of the gray matter of the brain is made up of fat, specifically the omega-3 fatty acid docosahexaenoic acid (DHA).

The essential fatty acids recommended in this plan contain higher amounts of DHA which has been found in studies to protect and maintain healthy brain cell function because of its important role in the composition of the protective covering (myelin) around nerves.

Daily oral supplementing of DHA has been shown to increase blood levels of DHA, to protect myelin and to improve the signaling of chemical messages between nerve cells in the brain.

This often improves the symptoms of some mental and visual disorders. Children who take fish oils are calmer and have been found to be more productive in school.


Quercetin

A flavonoid compound from apples and onions, quercetin has natural antihistamine and anti-inflammatory properties.


On the other hand there are those who think that vitamin and mineral supplementation isn't necessary. If you eat the foods in the national food guides you will meet your vitamin and mineral nutritional demands.

I think it is important to take all the information into perspective from your situation. Perhaps your children are following the "ideal" guidelines that I have recommended

Eat 5-6 times a day

Eat every 2-3 hours

Eat a complete protein with every meal.

Eat a fruits and vegetasbles as your carbohydrate each meal.

Drink 1litre of water for every 50 pounds you weigh

In reality it is few and far between to find any one who eats this way.

It is my experience that most families lead a hectic lifestyle with both parents working.

This indicates to me that both parent and child need vitamin and mineral supplementation

Thanks again for subscribing to the Youth Soccer Fitness Results Newsletter. Please if you have a particular question that you want answered send it in. Your feedback is important to me.

Cheers!

Yours in youth soccer fitness

Mike Grafstein
B.Ph.Ed,CAT(C),CSCS,YCS,RMT
www.youth-soccer-fitness.com
www.soccer-nutrition.com
www.youthsoccer-power.com
www.youthsoccerfitness.getprograde.com