Chapter 11: Micronutrients in Metabolism
Essentially all of the B vitamins are involved in metabolism, as well as vitamin C and the minerals iodine, manganese, and magnesium. Vitamin C was covered in the antioxidant chapter. Magnesium will be covered with the electrolytes. The rest will be discussed here.
Do B-Vitamin Supplements Provide an Energy Boost?[1]
As you read about micronutrients and energy metabolism, you may find yourself thinking of advertisements for vitamin supplements that claim to “boost your energy”. Although some marketers claim taking a vitamin that contains one-thousand times the daily value of certain B vitamins boosts energy and performance, this is a myth that is not backed by science. The “feeling” of more energy from energy-boosting supplements stems from the high amount of added sugars, caffeine, and other herbal stimulants that accompany the high doses of B vitamins. As discussed, B vitamins are needed to support energy metabolism and growth, but taking in more than required does not supply you with more energy. A great analogy of this phenomenon is the gas in your car. Does it drive faster with a half-tank of gas or a full one? It does not matter; the car drives just as fast as long as it has gas. Similarly, depletion of B vitamins will cause problems in energy metabolism, but having more than is required to run metabolism does not speed it up. Buyers of B-vitamin supplements beware; B vitamins are not stored in the body and all excess will be flushed down the toilet along with the extra money spent.
Sections:
11.4 Pantothenic Acid (Vitamin B5)
Chapter 11 is primarily adapted from Fialkowski Revilla, et al. Human Nutrition
- Fialkowski Revilla, et al. Human Nutrition ↵
Minerals are solid inorganic substances that form crystals and are classified depending on how much of them we need. Trace minerals such as zinc, iron, or iodine are only required in a few milligrams or less per day. Major minerals such as calcium, sodium, and potassium are required in hundreds of milligrams per day.
Micronutrients are nutrients required by the body in lesser amounts, but are still essential for carrying out bodily functions. Minerals and vitamins are micronutrients.
The Daily Value (DV) represents the recommended amount of a given nutrient based on the RDI of that nutrient in a 2,000-kilocalorie diet. The percentage of Daily Value (percent DV) represents the proportion of the total daily recommended amount that you will get from one serving of the food.
