Minerals: Athletic Benefit & Harm
Ergogenic Benefit?
Mineral
Functions
Increased Need in Athletes
Purported Mechanism
Evidence of Benefit
Evidence of Harm
Calcium
Bone building, muscle contraction
Y
None
Yes
Chloride
Electrolyte, digestion, blood pressure.
Y
None
Chromium
Immune function, potentiates insulin
Y
↑ Muscle formation,
↓ fatigue
?
Yes
Copper
RBC formation, immune system
↑ Aerobic performance
No
Yes
Fluoride
Tooth enamel, bones
None
Yes
Iodine
Thyroid
None
Blood formation, immune function.
Y
↑ Performance,
↓ fatigue
No
1
Yes
Iron Magnesium
Electrolyte, muscle contraction, nerve action,
calcium metabolism, enzyme cofactor
None
Yes
Manganese
Bone, cell reproduction, enzyme action
None
Yes
Molybdenum
Enzyme action
None
Yes
Nickel
Immune function, brain development, DNA synthesis
Phosphorus
Electrolyte, bone formation, cell energy
As
phosphate, may buffer acid
No:Yes::3:2
Yes
Potassium
Electrolyte, nerve transmission, blood pressure, muscle contraction
None
Selenium
Antioxidant, activates vitamin E
Y
↑ Tissue repair,
↓ fatigue
No
Yes
Silicon
Enzyme action, connective tissue
Electrolyte, waste removal.
Y
None
No
1
Yes
Sodium Sulfur
Protein synthesis, collagen, bone and ligament structure
Tin
Enzyme function
Vanadium
Circulation, sugar metabolism
Zinc
Metabolism, tissue repair
Y
↑ Anaerobic performance,
↓ fatigue
No:Yes::3:1
Yes
Table 27. Ergogenic and ergolytic potential of mi
nerals. Read the text
preceding this table.
1 Unless deficient. “No:Yes::3:2” means 3 studies show no
benefit for every 2 studies that shows benefit. Nutrition for Sports, Essentials of 131
