BeNutris
All minerals elements, details and contribution to body and health
Calcium
Plays a role in muscle relaxation, protein synthesis and helps to regulate muscle cells functions which also includes metabolism
Suggested daily intake
Female
Male
1000-1200 mg
Magnesium
Improves muscle strength which leads to more affective workouts, prevents cramps and helps muscles to relax. Magnesium deficit can lead to a feeling of weakness in the muscle so paying attention to it and taking care can really make the difference.
Suggested daily intake
Male
Female
Potassium
Connects muscle and nerves which is essential for muscle functioning, help muscles to relax and prevents cramps. Its important for glycogen which helps in muscle healing after workout.
Suggested daily intake
Male
Female
Zinc
Plays a big role for athletes since it helps to maintain a healthy immune system, it also supports protein to make an impact by regulating hormone levels.
Suggested daily intake
Male
Female
Suggested 300-320 mg
For muscle growth 350-500 mg
Suggested 400-420 mg
For muscle growth 400-500 mg
Suggested 2600+ mg
For muscle growth 3000-4500 mg
Suggested 3400 mg
For muscle growth 3500- 4500 mg
Suggested 8 mg
For muscle growth 10-30 mg
Suggested 11 mg
For muscle growth 11-30 mg
Manganese
Manganese helps with size increase of muscles and ensures proper energy production during workouts.
Suggested daily intake
Male
Female
1.8 mg
2.3 mg
Iron
Iron plays a role by supporting oxygen delivery and energy production, its involved in protein synthesis which is the way protein cells are created to support muscle growth.
Suggested daily intake
Male
Female
Suggested 18 mg
For muscle growth 15-30 mg
Suggested 8 mg
For muscle growth 15-30 mg
Phosphorus
Phosphorus exists in large quantities in human body, most of it is stored in the bones and it is essential for the skeleton. It plays a big role in repairing muscle and has the ability to prevent muscle soreness. Additionally phosphorus short term energy which is great for high intensity workouts.
Suggested daily intake
Male
Female
700 mg
700 mg
Sodium
Sodium helps in keeping the water within the muscle cells, proper sodium intake also helps blood flow which leads to muscle pump during workouts, additional sodium benefit is reducing the risk of muscle cramps.
Suggested daily intake
Male
Female
Suggested 1500 mg
For muscle growth 2500-4900 mg
Suggested 1500mg
For muscle growth 2500-4900 mg
Copper
Copper slows the process of gaining of fat and it supports maintaining muscle mass.
Suggested daily intake
Male
Female
900 mcg (0.9 mg)
900 mcg (0.9 mg)
Selenium
Has a role in muscle performance, helps in muscle recovery by supporting vitamin C and vitamin E and supports protein synthesis which can result in better muscle growth and healing.
Suggested daily intake
Male
Female
55 mcg
55 mcg
Minerals
1000-1200 mg