Daily Supplement Recommendations

           Hockey is a demanding sport that requires quick thinking, stamina, strength, power and athleticism.  A well balanced diet with proper supplementation can significantly improve a players ability to react quicker, play better, and recover faster. Through experience and basic lab work the following tests have commonly indicated deficiencies in athletes.

  • Red Blood Cell (RBC) Zinc test
  • RBC Magnesium Test
  • Lipid profile testing
  • Vitamin D testing    25 (OH) D

 

Multivitamins

          This supplement will provide someone with a wide range of vitamins and minerals. There is a full spectrum of compounds that we must take in to maintain cognitive health, fatigue, and recovery[1]. Multivitamins have become a staple recommendation to athletes, because of potential health benefits for anyone who may be deficient in a vitamin or mineral[2].

 

Vitamin D3 

          85% of Americans are deficient in vitamin D3. The main functions of Vitamin D in the body include:

  • To support bone health by aiding in the absorption of calcium[3]
  • Improved immune health if deficient[4]
  • Can improve athletic performance in those who are deficient[5]

          Athletes are especially susceptible to Vitamin D insufficiency. The combination of high stress and demand for higher than average bone strength, require adequate vitamin D supplementation[6].

 

Magnesium

           68% of Americans are deficient in Magnesium and athletes may be more susceptible to magnesium loss because sweat contains magnesium. This important mineral assists with sleeping, decreases stress/anxiety, regularity of cravings and insulin regulation. Symptoms of deficiency include low energy, early fatigue, muscle cramping, and irregularity[7][8]. We highly recommend the supplementation of magnesium for athletes, because there is a high potential for deficiency[9].

 

High DHA (Fish Oil)

         Fish oil is recognized for its ability to improve cognitive function (relaxed and focused). It is also  proven as a a natural anti-inflammatory, and is a simple way to get healthy fats into your diet. For a comprehensive review on what Fish oil can do for you check out this article.

 

Zinc

          Low zinc levels are associated with reduced testosterone, slow muscle growth decreased immune function, as well as related skin issues[10]. If you are deficient in Zinc, testosterone production may be limited and there will be benefit in taking it[11]. The Recommended Dietary Allowance (RDA) for adults is 8 mg/ day for women and 11 mg/day for men. A deficiency with Zinc is easily reversible with supplementation and can go a long way for improving athletic performance.

 

All of these supplements are available for order and can be great gifts ideas for lifters! 

 

[1] The Effects of Four-Week Multivitamin Supplementation on Mood in Healthy Older Women: A Randomized Controlled Trial

[2] Tal, Sari, Felicia Stern, Zeev Polyak, Ina Ichelzon, and Yosef Dror. "Moderate ‘multivitamin’ Supplementation Improved Folate and Vitamin B12 Status in the Elderly." Experimental Gerontology 84 (2016): 101-06. Web.

[3] "Calcium plus Vitamin D Supplementation and the Risk of Fractures." New England Journal of Medicine 354.10 (2006): 1102. Web.

[4] Feldman, David, J. Wesley. Pike, and John S. Adams. Vitamin D. Amsterdam: Academic, 2011. Print.

[5] Cannell, Jodhn J., Bruce W. Hollis, Marc B. Sorenson, Timothy N. Taft, and John J. B. Anderson. "Athletic Performance and Vitamin D." Medicine & Science in Sports & Exercise 41.5 (2009): 1102-110. Web.

[6] Shephard, R.j. "High Prevalence of Vitamin D Insufficiency in Athletes and Dancers." Yearbook of Sports Medicine 2011 (2011): 181-83. Web.

[7] Dietary Reference Intake for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Institute of Medicine. Washington, DC: National Academy Press; 1997.

[8] Kimura M. Overview of Magnesium Nutrition. In: International Magnesium Symposium. New Perspectives in Magnesium Research. London: Springer-Verlag; 2007:239-260.

[9] Lukaski, Henry C. "Magnesium, Zinc, and Chromium Nutrition and Athletic Performance." Canadian Journal of Applied Physiology 26.S1 (2001): n. pag. Web.

[10] Swardfager, Walter, Nathan Herrmann, Roger S. Mcintyre, Graham Mazereeuw, Kyle Goldberger, Danielle S. Cha, Yael Schwartz, and Krista L. Lanctôt. "Potential Roles of Zinc in the Pathophysiology and Treatment of Major Depressive Disorder." Neuroscience & Biobehavioral Reviews 37.5 (2013): 911-29. Web.

[11] Prasad, Ananda S. "Discovery of Human Zinc Deficiency: Its Impact on Human Health and Disease." Advances in Nutrition (Bethesda, Md.). U.S. National Library of Medicine, n.d. Web. 19 Dec. 2016.