Bone health Archives - Athletes Sanctuary

chocolate protein balls on a wooden board

These protein balls can be a great snack to manage energy levels, support hormonal balance, and provide a dose of protein and iron without excess sugar. Enjoy one or two as a nutritious snack throughout the day.

Ingredients:

1 cup rolled oats
1/2 cup almond meal
1/4 cup chia seeds
1/4 cup pumpkin seeds
1/4 cup sunflower seeds
1/4 cup unsweetened shredded coconut
2 tablespoons raw cacao powder (for a chocolatey flavor without added sugar)
1/2 cup natural almond or peanut butter
1/4 cup honey or maple syrup (adjust to taste)
1 teaspoon vanilla extract
1-2 tablespoons water (if needed for consistency)
Pinch of salt
Optional: 1-2 tablespoons collagen powder

Instructions:

Combine Dry Ingredients: In a mixing bowl, combine rolled oats, almond meal, chia seeds, pumpkin seeds, sunflower seeds, shredded coconut, raw cacao powder, and a pinch of salt. Stir well to mix evenly.

Wet Ingredients: Add almond or peanut butter, honey or maple syrup, vanilla extract, and collagen powder (if using) to the dry ingredients. Mix thoroughly until a sticky, uniform mixture forms. If the mixture seems too dry, add water, a tablespoon at a time, until it holds together easily.

Form Balls: Take small portions of the mixture and roll it between your palms to form bite-sized balls. If the mixture is too sticky, slightly wet your hands to make rolling easier.Chill: Place the formed balls on a baking sheet or plate lined with parchment paper and refrigerate for at least 30 minutes to firm up.

Storage: Once firm, transfer the protein balls to an airtight container and store them in the refrigerator for up to two weeks.

Nutritional note: These tasty treats are packed with essential fatty acids, and nutrients such as fibre key for gut health, metabolism, glowing skin and hormonal balance. Nut consumption is also associated with a 15% reduction in the incidence of cardiovascular disease. Research shows nuts are one of the natural plant foods with a unique profile high in beneficial unsaturated fats and low in saturated fatty acids (4-16%).

Sources:

Ros, E. (2010). Health benefits of nut consumption. Nutrients, 2(7), 652-682.

Palacios, O. M., Cortes, H. N., Jenks, B. H., & Maki, K. C. (2020). Naturally occurring hormones in foods and potential health effects. Toxicology Research and Application, 4, 2397847320936281.

Contact the Athlete Sanctuary and learn how we can help you to increase health, wellbeing and performance.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes.

woman running through a field with a stormy sky in the background

Whether you’re running marathons, lifting weights, or participating in team sports, your bones bear the brunt of your intense physical activity and constant training regime. While we all know the importance of calcium and vitamin D for bone health, we often forget the roll magnesium has in bone health.

The Magnesium-Bone Connection

Research suggests 20% of individuals constantly consume lower quantities of magnesium than recommended. So why is magnesium so essential for athletes? The answer lies in the intricate relationship between magnesium and various bone-related processes:

Mineralisation: Magnesium is a cofactor for the enzymes responsible for bone mineralisation. It helps convert vitamin D into its active form, which is crucial for calcium absorption, the primary mineral in bones. Lower levels of magnesium are related to osteoporosis in menopausal women. One study, suggested 30–40% of women are deficient in magnesium.
Bone Density: Athletes often put their bones under repetitive stress. Magnesium plays a vital role in maintaining healthy bone density and structural integrity. Low levels can decrease bone density, making athletes more susceptible to fractures.
Bone Turnover: Magnesium helps regulate the balance between bone formation and bone resorption. This is crucial for athletes as it ensures their bones adapt to training demands without becoming brittle or porous.

For Athletes

Apart from its direct impact on bone health, magnesium offers several other benefits for athletes:

Muscle Function: Adequate levels are essential for proper muscle function. It helps muscles contract and relax, preventing cramps and promoting efficient performance.
Energy Metabolism: Magnesium is a co-factor for enzymes involved in ATP (adenosine triphosphate) production, the primary energy source for athletes during exercise.
Immune Support: Intense physical activity can temporarily weaken the immune system. Magnesium aids immune function, helping athletes recover from workouts and training stress.
Recovery and tightness: Magnesium helps with restless legs, tight muscles, headaches and insomnia.
Hormonal Balance: Magnesium helps reduce fluid retention, menstrual cramps, anxiety, mood swings and cravings related to the menstrual cycle

Meeting Your Needs

As an athlete, meeting your nutrition requirements to ensure optimal bone health and overall performance is crucial. Here are some dietary sources of magnesium to consider:

Nuts and Seeds: Almonds, peanuts, cashews and pumpkin seeds are excellent.
Dark Leafy Greens: Spinach and kale are a rich source to add to your diet.
Whole Grains: Choose whole grain options like brown rice and sourdough bread.
Legumes: Beans and lentils are magnesium-packed additions to your diet.
Cocoa and brewer’s yeast also contain magnesium.

Supplements can be considered in cases where dietary intake may fall short, but it’s always advisable to consult with a healthcare professional or sports nutritionist before taking any supplements.

Magnesium is an essential yet often overlooked mineral for bone health in athletes. From mineralisation to bone density and regulating bone turnover, magnesium is pivotal in maintaining strong, resilient bones, making it a crucial element in an athlete’s nutrition regimen. So, next time you plan your meal, don’t forget to include magnesium-rich foods to keep your bones strong and support your overall athletic performance.

Contact the Athlete Sanctuary and learn how we can help you increase your bone health, well-being, and performance.

References

Health Direct (2023).

Orchard TS, Larson JC, Alghothani N, Bout-Tabaku S, Cauley JA, Chen Z, LaCroix AZ, Wactawski-Wende J, Jackson RD.(2014). Magnesium intake, bone mineral density, and fractures: results from the Women’s Health Initiative Observational Study. American Journal Clinical Nutrition. 2014 Apr;99(4):926-33

Rondanelli, M., Faliva, M. A., Tartara, A., Gasparri, C., Perna, S., Infantino, V., & Peroni, G. (2021). An update on magnesium and bone health. Biometals, 34(4), 715-736.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She founded the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate thirsts for knowledge and has two bachelor’s degrees and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes.

Choosing the best collagen for tendon repair can be challenging. There are so many to choose from. All collagen powders are not created equal. Understanding the different forms and their sources can be helpful when making your decision. Keep in mind collagen can be helpful in the repair of tendons, bones and ligaments, improving skin elasticity and gut health.

Recent studies have helped to fine-tune dosage recommendations and nutrient combinations to enhance its effectiveness. As the quality and volume of collagen produced by our body reduces with age, master athletes may benefit from consistent supplementation.

What does collagen do?

Collagen is a major structural protein and building block made within your body. Collectively, collagen comprises 30% of the body’s protein as amino-acids, specifically glycine, proline, hydroxyproline and arginine. Collagen provides structure and acts like glue to your skin, hair, skeleton, tendons, muscles, ligaments, corneas, teeth and blood vessels. Hydrolysed collagen is similar to gelatin but structurally varies. Collagen contains tri peptides whereas gelatin contains simple amino acid chains. Peptide chains within collagen act as signalling molecules to fibroblasts which increase collagen, elastin and hyaluronic production. They also signal anti-inflammatory agents and increase the production of antioxidants.

There are 29 different types of collagen, all with slightly different roles but 80 – 90 % of the collagen in the body consists of types I, II, and III. Together all forms serve the same purpose; to help tissues withstand stretching. Although all forms are essential in the body, research tends to focus on types I-III when it comes to athletes. Let’s explore these three types in a little more detail.

Type I forms the reinforcing rods in bone, cartilage, tendons, teeth and connective tissue and is the most dominant form within the body making up 90% of all collagen. It is also the collagen that forms scar tissue and skin.

Type II (also known as hyaline or articular cartilage) is the major collagen in elastic cartilage and is the gel like substance designed to provide cushioning and allow joints to absorb shock. Its rigid macromolecules provide the strength and compressibility that allow it to resist large deformations in shape during movement.

Type III supports the structure of muscles, organs, and arteries.

Collagen and vitamin C for repair – the research evidence

Recent studies have also shown the combination of 500mg of vitamin C and between 5 – 15 grams of collagen is beneficial when taken one hour before exercise. Positive results do not appear to be dose dependent when within this range. Several studies including a study from the AIS (Australia Institute of Sport) showed significant improvements in achilles tendon injuries when taken for three to six months.

A 2017 study also demonstrated significant improvements in activity-related joint pain in 139 athletes, positive changes to ankle function and pain following supplementation for sprains. Collagen also reduces the risk of subsequent sprains for 3 months after supplementation.

Most collagen powders on the market are derived from shellfish, beef, chicken or pork. As a general recommendation, better quality collagen supplements are derived from grass-fed animals or wild-caught seafood. Vegans should be aware plants do not make collagen. There are currently no clinical trials that support bone broth as a reliable source of collagen peptides.

Vitamin C

Vitamin C converts proline and glycine to hydroxyproline. Pre-clinical studies have also shown vitamin C has the potential to accelerate bone healing after a fracture, increased type I synthesis, and reduce oxidative stress.

Additional dietary intake of vitamin C-rich foods during rehabilitation may also be beneficial. Good sources include berries, red capsicum, broccoli, kiwi, guava, citrus, rosehip and indigenous foods such as camu camu, goji berry and Kakadu plum.

Other beneficial nutrients

Copper also plays a role in production as it activates an enzyme called lysyl oxidase that is required for maturation. Copper is found in beef liver, crab, oysters, sunflower and sesame seeds, cocoa powder, cashews, hazelnuts, peanuts, almonds and lentils.

Zinc helps with the production and activates a protein that re–models collagen during wound healing. Zinc is found in seafood, oysters, pepitas, nuts, poultry and meat.

Manganese activates enzymes such as pro–lidase that your cells use to make proline and gives collagen fibres their shape. Brown rice, oats, pineapple, peanuts, and pecans all contain manganese.

Amino Acids

Insufficient protein intake or overall energy intake impedes wound healing and increases inflammation to possibly deleterious levels. During the healing process, energy expenditure is increased, particularly if the injury is severe. Energy expenditure may increase between 15% – 50%, depending on the type and severity of the injury.

Given that muscle loss may begin from inactivity during an injury recovery phase within 36 hours and healing processes are heavily reliant on synthesis of collagen and other proteins, the importance of dietary protein should not be understated. If you are in the unfortunate position of being injured, protein intake of 2 grams/ kg of body weight per day is advocated.

Meat, poultry, seafood, dairy, legumes, and tofu are all excellent sources of amino acids. Plant-based athletes may combine protein sources to ensure all essential amino acids are available for protein synthesis.

In addition, specific foods rich in proline and glycine may be beneficial.

Proline is found in egg whites, wheat germ, dairy products, cabbage, asparagus, and mushrooms.

Glycine is found in the skin of pork or chicken and gelatin.

Making your own gelatin chews are an easy way to boost glycine intake.

Gelatin is what is used to set jelly and gummy lollies. Gelatin also contains proline, valine and glutamic acid.

Be wary of sugar! Sugar interferes with collagen’s ability to repair itself and degrades collagen. It is therefore a good idea to limit your consumption of added sugar and refined carbs when injured for several reasons.

Please remember the guidelines provided in this blog are general in nature. If you are injured, you may benefit from individualised nutritional guidance to help you get back on track. Make an appointment here

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

References

Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current medical research and opinion, 24(5), 1485-1496.

Dressler, P., Gehring, D., Zdzieblik, D., Oesser, S., Gollhofer, A., & König, D. (2018). Improvement of functional ankle properties following supplementation with specific collagen peptides in athletes with chronic ankle instability. Journal of sports science & medicine, 17(2), 298.

Frankenfield, D. (2006). Energy expenditure and protein requirements after traumatic injury. Nutrition in Clinical Practice, 21(5), 430-437.

Lis, D. M., & Baar, K. (2019). Effects of Different Vitamin C–Enriched Collagen Derivatives on Collagen Synthesis. International Journal of sports nutrition and exercise metabolism, 29(5), 526-531.

Praet, S. F., Purdam, C. R., Welvaert, M., Vlahovich, N., Lovell, G., Burke, L. M., & Waddington, G. (2019). Oral supplementation of specific collagen peptides combined with calf-strengthening exercises enhances function and reduces pain in achilles tendinopathy patients. Nutrients, 11(1), 76.

Shaw, G., Lee-Barthel, A., Ross, M. L., Wang, B., & Baar, K. (2017). Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American Journal of clinical nutrition, 105(1), 136-143.

Zdzieblik, D., Oesser, S., Gollhofer, A., & König, D. (2017). Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides. Applied Physiology, Nutrition, and Metabolism, 42(6), 588-595.

Vitamin D deficiency has consequences well beyond bone health.

Vitamin D is gold.

Vitamin D is so important to the body, immune cells, brain, colon, breast, and other cells have the ability to also activate it locally when required. Although labelled a vitamin, calcitriol (bio-active vitamin D) acts more like a hormone within the body. It is involved in many essential functions well beyond bone health. Vitamin D is critical for inflammatory modulation, hormonal and immune functions as well as cardiovascular, mental health and pancreatic function. The active form of vitamin D interacts with receptors in the intestine, bone, brain, heart, immune cells and skeletal muscle. Vitamin D functions as a modulator of up to 1000 genes involved in cellular growth and protein synthesis.

Vitamin D plays an important role in an athlete’s health, training and performance.

Studies show it may even be necessary for optimal muscle function and performance as muscle performance is impaired by suboptimal vitamin D status. Deficiency induces atrophy of fast twitch muscle fibers, impairs calcium uptake and prolongs time to peak contractile tension and relaxation. Studies also show Vitamin D deficiency may delay rehabilitation from injury.

In sporty pregnant women, low vitamin D levels are linked to pre-eclampsia, gestational diabetes and adverse pregnancy outcomes. Vitamin D also plays a part in regulating insulin, blood sugar balance and thyroid hormones. Research shows that a deficiency of vitamin D is associated with a high risk of thyroid antibodies, which are found in individuals with autoimmune thyroid disorders.

Vitamin D is most commonly known in the athletic community for its influence on bone health and prevention of bone injury. Vitamin D influences bone health by upregulating expression of genes that enhance intestinal calcium absorption, and reabsorption by the kidneys along with increasing bone-building cell activity. Studies show calcium absorption significantly increases when vitamin D levels are sufficient. Calcium absorption is reduced to 10-15% with low vitamin D levels and stress fracture risk significantly increases.

Typically, 80% of our vitamin D is obtained from the sun and 20% from food sources.

Signs of Vitamin D deficiency

fatigue and tiredness
lower back pain
recurrent colds and infections and poor immunity
stress fractures
heaviness in the legs
recurrent injuries
muscle pain, weakness, poor muscle contraction and relaxation
mental health issues, low mood, seasonal sadness and depression
hormonal imbalances and PMS
anaemia and low iron
pale floating stool
photosensitivity

According to Sunsmart Australia, one-third of Australians are low in Vitamin D.

10 Reasons your vitamin D is low

Vitamin D can be made by our body when skin is exposed to sunlight through a complex activation process, however, what many people fail to realise is that this process doesn’t always occur efficiently or reach levels required for optimal health. Vitamin D production may vary depending on the time of day of sun exposure, season, cloud cover, smog, latitude, skin pigmentation, age, and sunscreen use.

We often see patients with low levels of vitamin D despite being out in the sun daily. There are several reasons why vitamin D levels drop despite sunlight exposure.

1. As vitamin D is fat-soluble and stored in fat cells, individuals with low body fat, may be disposed to vitamin D deficiency as their storage tank is smaller.

2. Activation and production of vitamin D are inhibited by magnesium deficiency, inflammation, and excessive use of sunscreen.

3. Individuals with any form of malabsorption issues, liver or kidney issues, coeliac’s disease, Crohn’s, vegans, and thyroid issues can be prone to deficiencies.

4. Anyone with a history of anaemia should also be aware of the bidirectional influence between iron and vitamin D. The activation of vitamin D in the kidneys requires iron-containing compounds ferredoxin reductase and ferredoxin. Iron deficiency may therefore contribute to the inactivation of vitamin D. Vitamin D deficiency may also be associated with higher hepcidin (a pro-inflammatory mediator) in the liver. Hepcidin will elevate ferritin stores and down-regulate intestinal absorption of iron from food and impair storage iron release. Hundreds of athletes have used our handy anaemia tool to help determine the likely risk of having low iron or anaemia.

5. Diets containing limited seafood, eggs or dairy such as vegan diets may also reduce vitamin D intake.

6. Insufficient direct UVB exposure (due to smog, cloud cover or latitude), early- or late-day training, indoor training, geographic location further away from the equator and sunscreen use (SPF of 15 lowers vitamin D synthesis capacity by 98%).

7. Disruption to the microbiota and gut inflammation may also affect the availability of vitamin D.

8. In addition some individuals may find it difficult to increase their vitamin D levels if they have low antioxidant status.

9. Medications such as anticonvulsants, corticosteroids, cimetidine, theophylline, statins or the weight loss drug orlistat.

PATHOLOGY TESTING

As a general guide, Osteoporosis Australia recommends most people should have levels of at least 50 nmol/L at the end of winter, which means people may have higher levels during summer (60-70 nmol/L). However, in order to maintain optimal health, athletes should aim for serum levels over 90 nmol/L ideally between 100 and 130 nmol/L.

Treatment

Daily sunlight exposure on your skin especially on large areas such as the back, chest, legs and arms (25-60 minutes in winter) without suntan cream, is a great way to keep levels topped up. Athletes living in southern states of Australia and New Zealand need 30 minutes of direct skin exposure (springtime) on large areas of skin such as back, arms, chest or legs closer to midday. Athletes living closer to the equator may require 15 minutes before 10 am. During this time avoid putting sunscreen on, then for the rest of the day, cover up. Lunchtime exercise with as much skin exposure as possible (within decency) is a great way to give yourself a vitamin D fix, especially in winter months.

Get tested biannually- before winter and again in spring.

Consume vitamin D-rich foods on a daily basis such as oily fish like cod, salmon, sardines or tuna, egg yolks, sun-dried mushrooms, and fortified milk, butter and fortified cereals. Some individuals may benefit from cod liver oil which also contains vitamin A and essential fatty acids.

When levels are low, take a quality supplement in the correct dosage range and a probiotic. Certain probiotics such as Lactobacillus rhamnosus LGG and Lactobacillus plantarum enhance levels synergistically.

Obtain adequate magnesium-rich foods such as spinach, pumpkin seeds, almonds, black beans, oyster mushrooms, avocado, figs, yogurt or kefir and banana. Chocolate also contains magnesium.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

Mineral and heavy metal testing can help to gain a better understanding of what metals may be impacting on health and what minerals are required to increase to enhance performance and overall health. Optimal nutritional balance is essential for the function of every cell and system in your body. Obtaining feedback on mineral absorption is just one of the benefits of mineral testing for athletes.

Mineral testing provides a wider perspective on an individual’s overall health status than just urine, blood or stool pathology testing alone although it is always useful to use both tests in conjunction with each other. Mineral testing can be used as an early detector of subclinical issues and provide useful guidelines in terms of how to best support the body when annoying symptoms such as fatigue, insomnia and digestion issues persist.

In clinical practice, test results are always accompanied by a thorough assessment of your overall health and nutritional intake to provide meaningful context to data and to give you a clear understanding of where and how deficits may be occurring.

A mineral analysis may provide insight into your current health status, identify potential areas of concern and provide suggestions around dietary and supplemental measures that may improve your health now and prevent issues in the future.

Mineral testing for athletes- useful insights

Mineral testing provides a snapshot of how the body is utilizing the nutrients obtained from your food and provides an analysis of 13 key minerals. Trends in nutrient deficiencies or excessive mineral levels may indicate poor activation and non-beneficial storage of nutrients.

To demonstrate this point, let’s take a look at calcium. Calcium will be maintained within a very narrow range in blood serum due to its life-supporting roles in managing heart rate, nerves, and muscle function. However, in a mineral analysis high or levels of calcium may be observed. Low levels of calcium may indicate poor absorption, inadequate intake or other nutrient issues such as low vitamin D, while high levels may be suggestive of low vitamin B6 and poor calcium utilisation in the body.

High calcium levels may also contribute to underactive thyroid issues with symptoms such as weight gain, fatigue, low blood pressure and poor mood. Early detection of calcium issues is vital for the prevention of bone issues such as osteopenia, fractures, bone spurs, kidney stones and thyroid issues.

Mineral testing for athletes provides an analysis of how the body is utilizing 13 key nutrients obtained from the athlete’s diet. Longer-term patterns in nutrient deficiencies or excesses may indicate poor activation and non-beneficial storage of nutrients.

To demonstrate this point, let’s take a look at calcium. Calcium will be maintained within a very narrow range in blood serum due to its life supporting roles in managing heart rate, nerves, and muscle function. However, in a mineral analysis high or levels of calcium may be observed. Low levels of calcium in mineral testing for athletes, may indicate poor absorption, inadequate intake or other nutrient issues such as low vitamin D. High levels in mineral testing for athletes, may be suggestive of low vitamin B6 and poor calcium utilisation in the body.

Significance of mineral testing for athletes

A clinical understanding of how an individual metabolises and utilises nutrients can be obtained through various mineral ratios included in a mineral test. Just some of the ratios contained in the mineral analysis report are outlined below:

Immunity: Low zinc in relation to high copper levels may indicate a susceptibility to viral infections such as colds, cold sore outbreaks or poor wound healing. Zinc is critical to immune cell function and digestion and hydrochloric acid. Reduced digestive function and symptoms such as bloating, diarrhoea, malabsorption and low nutrient levels may also be observed in patients with low zinc.

Iron deficiency and anaemia: As discussed previously in relation to immunity, ceruloplasmin is a protein carrier shared by zinc, copper and iron. If zinc, copper or iron are too high, they may inhibit the absorption of the other minerals. For example -high levels of copper may be observed in women taking the oral contraceptive pill or through drinking water carried in copper pipes. High copper levels may contribute to iron deficiency anaemia and present as shortness of breath, lethargy, dizziness and exercise fatigue.

Poor liver detoxification: Molybdenum is a key nutrient required for liver detoxification and is frequently low on test results due to reduced intake of foods rich in molybdenum such as legumes. When molybdenum is low in relation to sulfur an individual may experience sluggishness, fatigue, skin issues, and poor recovery related to reduced sulfation detoxification pathways in the liver.

Blood sugar control issues: Manganese and chromium are key nutrients required for blood sugar control. When manganese is low in relation to chromium an individual may experience energy dips, especially after meals, sugar cravings and dizziness or sweating related to poor blood sugar control and fluctuating insulin levels.

Hormone issues: Minerals play a key role in hormone modulation. When iron is low in relation to copper, individuals may complain of fatigue, poor recovery, weakness, loss of libido, irregular periods and hot flushes due to a pattern of low progesterone or testosterone.

Adrenal gland insufficiency: During times of stress, the adrenal gland utilises larger amounts of sodium and magnesium. When sodium levels are low in comparison to magnesium the adrenal gland may be underperforming as it is highly sodium dependent to produce key hormones such as cortisol.

General muscle tightness: Calcium and magnesium are required for bone health and muscle and nerve function. Stiff muscles, bladder issues and immobile joints may present when there is an issue between the ratio of calcium and magnesium in the body.

HEAVY METAL BURDEN
This form of testing may also identify heavy metal burden on the body. Despite a clean lifestyle, individuals can present with unfavourable levels of mercury, arsenic, lead, tin or aluminium largely due to living in a modern environment where exposure to heavy metals occurs on a regular basis.

Contrary to popular belief, heavy metal accumulation does not necessarily occur from occupational exposure. Frequent exposure arises from pesticides; additives and the tinning of foods; dental fillings; drinking water; products and materials used in homes and offices; personal care products and cosmetics.

Heavy metals are neurotoxins and may over time contribute to a plethora of health issues such as thyroid, reproductive and mental health issues, and cancers. Heavy metals displace other key minerals such as zinc, selenium and iron. The presence of these metals may also be indicative of other functional issues such as reduced liver detoxification pathways.

Practicalities of mineral testing for athletes

Mineral testing looks at long-term trends (over 2-3 months) and can be very useful when symptoms or health issues are ongoing and underlying contributing factors are yet to be identified. Athletes also find mineral balance results useful before they launch a new training campaign as a measure of nutritional status and as a preventative measure against deficiencies that may inhibit performance.

Mineral testing does not require a blood draw and can be conducted in the privacy of your own home. Test results generally take 2 weeks and are reviewed during an extended consultation.

For further information or to order a test kit email contact us or book in for your initial consultation.

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