Are you getting these key nutrients? It’s unnecessary to spend tons of money or go to extremes for better health. Dancers are already overachievers as it is, so just focus on eating enough throughout the day and then five simple nutrients that will make a difference.
#1. Vitamin D3
Many people don’t 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’re indoors and it’s 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’s one reason it’s cited as improving symptoms of depression and anxiety. People shouldn’t mega dose unless under careful medical care. Generally, there’s 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’s milk and plant-based milks/yogurts, fortified orange juices, and mushrooms.
#2. Fibre
This is arguably the most important nutrient in human nutrition. You thought I was going to say protein, but nope, that’s not what the studies show. Most westerners get more than enough protein but get far too little fibre, 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 fibre from foods helps maintain or achieve a healthy body weight. Dietary fibre improves satiety and decreases hunger. A high fibre/plant-centric diet is associated with lower inflammation, reduced joint pain and decreased risk for disease. Fibre is found in all plant foods, particularly whole grains, legumes, avocados, and of course fruits and vegetables. Supplements aren’t necessary in general.
#3. Magnesium
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’s better when taken in the mornings (3). Mg citrate and Mg oxide help with constipation. According to elite athlete dietitian Dan Benardot, “Magnesium is a critical component in the processes that create muscular energy from carbohydrates, proteins and fats” (2). If someone is deficient, taking magnesium through supplements or focusing on foods has been shown to “positively affect endurance and strength performance” (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.
#4. Potassium
This electrolyte impacts muscle contractions, nerve function and fluid balance, which is why it’s known to help prevent muscle cramping during exercise and improves menstrual cramps. With all the focus on potassium’s role in sports nutrition, it’s often overlooked how low potassium levels (particularly with a high salt diet) can affect depression, confusion and anxiety. You don’t need expensive supplements. Food/beverage sources of potassium are easy to get if you’re 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.
#5. Calcium
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’s not commonly known is that the body tweaks calcium levels in the blood stream to reflect the body’s changing needs hour to hour. It affects acid/base balance, blood pressure, and muscle contraction and release (yes, it’s also an electrolyte). The amount of calcium you get when you’re 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’s 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.
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.
Sources:
- Rakovac M, Sajković D. VITAMIN D AND INJURIES IN DANCERS: A SYSTEMATIC REVIEW. Acta Clin Croat. 2023 Apr;62(1):214-223. doi: 10.20471/acc.2023.62.01.25. PMID: 38304359; PMCID: PMC10829964.
- Benardot, D. Advanced Sports Nutrition 3rd ed. Human Kinetics. 2021
- Archer, A. An integrative and functional approach to ADHD Management: guidance for the clinician.
By Emily C. Harrison MS, RDN, LDN of Nutrition for Great Performances.
Emily Cook Harrison MS, RD, LD
Emily is a registered dietitian and holds both a bachelor’s and master’s degree in nutrition from Georgia State University, USA. Her master’s 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
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