Many people don\u2019t know that this vitamin improves muscle strength. Two recent studies on ballet dancers showed that supplementation of 1000-2000 IU of vitamin D3 increased isometric muscle strength, muscle power and decreased injuries (1). Dancers are often deficient in vitamin D because we\u2019re indoors and it\u2019s tricky to get enough from food alone. Deficiencies lead to lower bone mineral density which raises the risk for stress fractures. Vitamin D helps the immune system fight illness, particularly viruses. The past five years have demonstrated that vitamin D status helps fight Covid. Not just a vitamin; it also acts as a hormone. That\u2019s one reason it\u2019s cited as improving symptoms of depression and anxiety. People shouldn\u2019t mega dose unless under careful medical care. Generally, there\u2019s improvement with supplements of 2000 IU or less, especially when taken with food that has dietary fats like nuts, seeds and yogurt. Food sources would be fatty fish, fortified cow\u2019s milk and plant-based milks\/yogurts, fortified orange juices, and mushrooms.<\/p>\n
#2. Fiber<\/strong><\/p>\n This is arguably the most important nutrient in human nutrition. You thought I was going to say protein, but nope, that\u2019s not what the studies show. Most westerners get more than enough protein but get far too little fiber, and this is one reason for the obesity epidemic. It improves digestion and helps the good microbes thrive in the gut, which affects everything from body weight, to food cravings, to vitamin and fatty acid production, and even mental health. Getting enough fiber from foods helps maintain or achieve a healthy body weight. Dietary fiber improves satiety and decreases hunger. A high fiber\/plant-centric diet is associated with lower inflammation, reduced joint pain and decreased risk for disease. Fiber is found in all plant foods, particularly whole grains, legumes, avocados, and of course fruits and vegetables. Supplements aren\u2019t necessary in general. <\/p>\n #3. Magnesium<\/strong><\/p>\n This mineral affects muscle function, heart health, mental health, focus and sleep. Mg Glycinate may help with sleep and reduce anxiety and is best taken in the evenings. Mg L-Threonate has been shown to improve memory, learning and may help those with ADHD so it\u2019s better when taken in the mornings (3). Mg citrate and Mg oxide help with constipation. According to elite athlete dietitian Dan Benardot, \u201cMagnesium is a critical component in the processes that create muscular energy from carbohydrates, proteins and fats\u201d (2). If someone is deficient, taking magnesium through supplements or focusing on foods has been shown to \u201cpositively affect endurance and strength performance\u201d (2). Food sources include Brazil nuts and other nuts, leafy greens, beans, chickpeas, sunflower seeds, avocado, and brown rice. The body needs about 400 mg\/day.<\/p>\n #4. Potassium<\/strong><\/p>\n This electrolyte impacts muscle contractions, nerve function and fluid balance, which is why it\u2019s known to help prevent muscle cramping during exercise and improves menstrual cramps. With all the focus on potassium\u2019s role in sports nutrition, it\u2019s often overlooked how low potassium levels (particularly with a high salt diet) can affect depression, confusion and anxiety. You don\u2019t need expensive supplements. Food\/beverage sources of potassium are easy to get if you\u2019re getting 3-5 servings of fruits and veggies per day, particularly spinach, bok choy, leafy greens, oranges\/citrus, bananas, pinto beans, tomatoes, potatoes with skin, broccoli, sports beverages and coconut water. The body needs about 2500- 3500 mg\/day.<\/p>\n #5. Calcium<\/strong><\/p>\n Given the fact that stress fractures are an all too common injury in the field of dance, adequate dietary calcium is essential. Everyone knows that calcium is stored in the bones and is a huge factor in bone strength, dental health and prevention of fractures, but what\u2019s not commonly known is that the body tweaks calcium levels in the blood stream to reflect the body\u2019s changing needs hour to hour. It affects acid\/base balance, blood pressure, and muscle contraction and release (yes, it\u2019s also an electrolyte). The amount of calcium you get when you\u2019re young will impact your bone health through your whole life and can decrease risk for osteoporosis (brittle bones) later. Food sources are soy and cow\u2019s milk, fortified milks and yogurts, tofu, tempeh, beans, greens, almonds, broccoli and even chia seeds. Total body needs are 1000-1300 mg per day; however, in supplement form, the body prefers to absorb only about 500 mg at one time.<\/p>\n Obviously, there are many important nutrients that impact health, and we are only highlighting five of them in this article. Please consult with a registered licensed dietitian to medically identify your unique needs. This article is for information only.<\/p>\n Sources:<\/p>\n By Emily C. Harrison MS, RDN, LDN of Nutrition for Great Performances.<\/a><\/p>\n Emily Cook Harrison MS, RD, LD <\/em><\/strong> The post Top 5 nutrients for 2025<\/a> appeared first on Dance Informa Magazine<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" Are you getting these key nutrients? It’s unnecessary to spend tons of money or go to extremes for better health. 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![\"Emily](\"https:\/\/www.danceinforma.com\/wp-content\/uploads\/2023\/11\/Emily-Harrison.jpg\")
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Emily is a registered dietitian and holds both a bachelor\u2019s and master\u2019s degree in nutrition from Georgia State University, USA. Her master\u2019s thesis research was on elite level ballet dancers and nutrition and she has experience providing nutrition services for weight management, sports nutrition, disordered eating, disease prevention, and food allergies. Emily was a professional dancer for eleven years with the Atlanta Ballet and several other companies. She is a dance educator and the mother of two young children. She now runs the Centre for Dance Nutrition and Healthy Lifestyles. She can be reached at emily@dancernutrition.com
www.dancernutrition.com<\/a><\/em><\/p>\n