Common Nutrient Deficiencies in Dancers

As a competitive dancer, your body is your most valuable asset. Ensuring it's properly nourished is crucial for optimal performance, recovery, and overall health. Nutrient deficiencies can significantly impact your energy levels, muscle function, and endurance. This blog will explore some common nutrient deficiencies that dancers often face and how to address them through a balanced diet.

B Vitamins

Types of B Vitamins

• B1 (Thiamine)

• B2 (Riboflavin)

• B3 (Niacin)

• B5 (Pantothenic Acid)

• B6 (Pyridoxine)

• B7 (Biotin)

• B9 (Folate)

• B12 (Cobalamin)

Importance for Dancers

B vitamins are essential for converting proteins and sugars into energy. They have a vital role in cell production and repair. For athletes, even a small deficiency may impact the body’s ability to repair itself, function efficiently, and fight disease. Reduced performance and slower recovery are common issues with B-vitamin deficiencies. Individual requirements can vary based on exercise type and intensity, nutrient loss through sweat and urine, and dietary habits.

Sources of B Vitamins

• Whole and enriched grains

• Dark green vegetables

• Nuts

• Animal and dairy products

• Vitamin B6: Beans, chicken, fish, vegetables, fruits (dark leafy greens, bananas, papayas, oranges, cantaloupe)

• Vitamin B12: Animal products (fish, poultry, meat, eggs, dairy), nutritional yeast, miso, seaweed, fortified cereals, enriched soy or rice milk

• Folate: Fruits, vegetables, whole grains, beans, cereals, fortified grains and grain products

Water and Hydration

Importance for Dancers

Water is vital for overall body functions and particularly crucial for athletes. It helps regulate body temperature, transport nutrients, and remove waste. For competitive dancers, staying hydrated is essential for maintaining energy levels and preventing fatigue. Aim for approximately 2 liters of water per day, excluding physical activity.

Hydration Tips

• Exercise and heat increase fluid demand. As your body works harder, it generates more heat, which needs to be dissipated through perspiration.

• As a general rule, drink an additional 500mL per hour of vigorous exercise. This helps replace fluids lost through sweat and maintain optimal performance.

Iron

Importance for Dancers

Iron is critical for oxygen transport in the blood and muscle function. Iron deficiency can lead to anemia, characterized by fatigue, short attention span, irritability, decreased immune function, headache, andirregular heartbeats. Female athletes are particularly at risk due to blood loss during menstruation.

Sources of Iron

• Soybeans

• Lentils

• Spinach

• Red meat

• Chicken

• Canned clams

• Fortified breakfast cereal

• Cooked oysters

• White beans

• Dark chocolate

• Organ meats

Calcium

Importance for Dancers

Calcium is essential for bone health, heart health, muscle function, and nerve signaling. It's especially important for dancers as they lose calcium through perspiration. Adequate calcium intake is crucial for preventing muscle cramps and ensuring strong bones.

Sources of Calcium

• Dairy products (milk, cheese, whey protein, yogurt)

• Non-dairy options (seafood, leafy greens, almonds, beans and lentils, dried fruit, tofu, edamame)

• Fortified foods (cereals, plant milks)

• Seeds (poppy, sesame, chia)

Zinc

Importance for Dancers

Zinc is necessary for healthy cell division, metabolism, tissue repair, and hormone production. It helps maintain a strong heart, respiratory system, and healthy cholesterol levels. Athletes may lose zinc through sweat, making them more susceptible to deficiencies.

Sources of Zinc

• Seafood (oysters, lobster)

• Fortified breakfast cereals

• Beef

• Dairy products (milk, cheese, yogurt)

• Beans (garbanzo, kidney)

• Nuts (almonds, cashews)

• Oatmeal

• Chicken (especially dark meat)

Potassium

Importance for Dancers

Potassium is a key electrolyte that helps regulate muscle and nerve function, and it’s involved in storing carbohydrates to fuel muscles. Maintaining proper potassium levels is crucial for preventing muscle cramps and ensuring efficient muscle function.

Sources of Potassium

• Fruits (bananas, oranges, cantaloupe, honeydew, apricots, grapefruit)

• Vegetables (cooked spinach, cooked broccoli, potatoes, sweet potatoes, mushrooms, peas, cucumbers, zucchini, eggplant, pumpkins, leafy greens)

• Fish (tuna, halibut, cod, trout, rockfish)

• Beans/Legumes (lima beans, pinto beans, kidney beans, soybeans, lentils)

• Other foods (molasses, nuts, meat and poultry, brown and wild rice, bran cereal, whole-wheat bread and pasta)

Wrapping Up!

These are just a few of the common nutrient deficiencies that can affect competitive dancers and athletes. Ensuring you get a balanced diet rich in these essential nutrients will help you maintain optimal performance and overall health. Remember, your body is your instrument—take care of it by fueling it well!

​​*This is not medical advice and is only intended for educational purposes only. Please always consult your medical doctor, naturopathic doctor, chiropractor, or preferred health care practitioner prior to beginning any treatment*

References

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Impact on muscle damage, infections, sleep disorders and fatigue. Advances in Orthopedics and Sports

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Hinton PS, Sanford TC, Davidson MM, Yakushko OF, Beck NC. Nutrient intakes and dietary behaviors of male and female collegiate athletes. Int J Sport Nutr Exerc Metab. 2004;14(4):389-405. doi:10.1123/ijsnem.14.4.389

Moss K, Kreutzer A, Graybeal AJ, et al. Nutrient Adequacy in Endurance Athletes. Int J Environ Res Public Health. 2023;20(8):5469. Published 2023 Apr 11. doi:10.3390/ijerph20085469

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