Vitaminas y minerales.

Calcio.

Es el mineral más abundante en el cuerpo y constituye gran parte de la estructura de los huesos permitiendo su movimiento al mantener los tejidos rígidos y flexibles. A su vez, casi todo el calcio (98%) se almacena en los huesos y estos sirven como reservas y fuentes para mantener la homeostasis del calcio. [1] A diferencia de los dientes, los huesos están en una remodelación continúa, con la absorción del hueso viejo y la formación de hueso nuevo. Esta remodelación ósea es importante porque permite cambiar el tamaño de los huesos durante el desarrollo, así como reparar daños, por lo tanto, el calcio es importante durante toda nuestra vida, no solo durante la niñez. [2] Se puede encontrar en diferentes alimentos como son el queso, el yogurt, leche, soya, sardinas, espinacas, etc.

La deficiencia de calcio puede causar la reducción en la fortaleza de los huesos y provocar osteoporosis, que consiste en huesos frágiles y aumentar el riesgo de caídas o fracturas especialmente de la cadera o antebrazos. [3]

En adultos mayores de 50, el requerimiento diario de calcio es de 1,000 mg/día, mientras que las mujeres requieren 1,200mg/día, también se requiere consumir vitamina D para poder ayudar al cuerpo a absorber el calcio. La ingestión apropiada de calcio además de ejercicio, generalmente con algún tipo de peso, asegura una masa ósea óptima. No existen recomendaciones específicas para los requerimientos y suplementación de calcio en atletas. Sin embargo, debe asegurarse que el atleta tenga una ingestión de por lo menos 1,000-1,500 mg al día. [4]

Magnesio.

Zinc.

Fósforo.

Hierro.

Vitamina A.

Vitamina D.

Ácido fólico.

Colágeno hidrolizado Fresa

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Bibliografía.

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3. Song L. Calcium and bone metabolism indices. Adv Clin Chem 2017;82:1-46. [PubMed abstract]

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5. Rude RK. Magnesium. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health and Disease. 11th ed. Baltimore, Mass: Lippincott Williams & Wilkins; 2012:159-75.

6. Rude RK. Magnesium. In: Coates PM, Betz JM, Blackman MR, Cragg GM, Levine M, Moss J, White JD, eds. Encyclopedia of Dietary Supplements. 2nd ed. New York, NY: Informa Healthcare; 2010:527-37.

7. Food and Nutrition Board, Institute of Medicine. Magnesium. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, D.C.: National Academy Press; 1997:190-249. (National Academy Press)

8. Lukaski H. Magnesium, zinc and chromium nutriture and physical activity. Am J Clin Nutr 2000; 72(Suppl): 585S-593S.

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30. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

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