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• Calcium is the most abundant mineral in the body.
• Main functions:
• Bone and teeth health
• Muscle contraction (including the heart)
• Nerve transmission
• Blood clotting

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Milk

Yogurt

Cheese

Leafy Greens

Tofu

Orange Juice

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• Weak bones (osteopenia, osteoporosis)
• Muscle cramps
• Numbness/tingling in fingers
• Fatigue
• Abnormal heart rhythms

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• Kidney stones
• Constipation
• Poor absorption of other minerals (iron, zinc)
• Increased risk of heart disease (if heavily over-supplemented)

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• Essential for bone strength and reducing stress fractures

• Important in muscle contractions, especially for high-performance athletes

- Prevents muscle cramps and improves recovery

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• Calcium carbonate – needs to be taken with food

• Calcium citrate – can be taken with or without food

• Often combined with Vitamin D

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• Studies show that female athletes with low calcium are more prone to bone injuries and fractures.

• Media often links calcium intake to prevention of osteoporosis in older adults.

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• NIH – Office of Dietary Supplements: Vitamin D
• NIH – Office of Dietary Supplements: Calcium
• Harvard School of Public Health: Calcium & Bone Health

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Vitamin C (Ascorbic Acid)

Description and Function

Vitamin C is a water-soluble vitamin and antioxidant.

It helps the body make collagen, which is vital for skin, blood vessels, tendons, and ligaments.

It boosts the immune system, helps the body absorb iron from plant foods, and aids in wound healing.

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Sources – Foods Rich in Vitamin C

Citrus fruits (oranges, lemons, grapefruit)

Strawberries

Kiwi

Bell peppers (especially red and yellow)

Broccoli

Kale and spinach

Tomatoes

Guava (very high in vitamin C)

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Deficiency:

Fatigue, weakness, swollen or bleeding gums, slow wound healing, easy bruising.

Severe deficiency: Scurvy (rare today)

Overuse (very high supplement doses):

Stomach cramps, diarrhea, nausea, can increase risk of kidney stones in some people.

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Research shows that vitamin C can slightly shorten the duration of colds but doesn’t necessarily prevent them.

Media often promotes vitamin C for “immune defense” — common in products like Emergen-C and orange juice ads.

Studies also explore its role in reducing oxidative stress in athletes.

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Vitamin C helps reduce muscle soreness and oxidative damage after intense workouts.

Supports immune health for athletes who train hard (less risk of getting sick).

Helps produce collagen → supports joint and connective tissue health.

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Emergen-C packets

Airborne tablets

Multivitamins (Centrum, One-A-Day)

Vitamin C gummies or chewables

Ascorbic acid powder

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National Institutes of Health (NIH) – Vitamin C Fact Sheet

Mayo Clinic – Vitamin C

Harvard T.H. Chan School of Public Health – Vitamin C