Special Needs of College Students, Vegetarians, Vegans, Young Women and Athletes

• In general, college students need to be especially mindful to get a sufficient intake of calcium, fiber, potassium, magnesium, zinc, folate and vitamins A, C, D and E. Alcohol-consumption is a factor college students need to keep in mind, as it has the capacity to dehydrate and deplete the body of folate/folic acid, zinc, magnesium, calcium, vitamins C and K, etc. If one chooses to consume alcohol, it is important to stay well-hydrated and conscious of getting sufficient nutrients- supplements are highly recommended. ¹¹
   
• Vegetarians have to work harder to get sufficient amounts of protein, iron, and vitamin B_12.Vegans face the same difficulties as vegetarians with the additional concern of getting enough calcium, zinc, and vitamins B₁₂ and D. ¹ Busy college-aged vegetarians and vegans are probably best off supplementing essential vitamins and minerals in order to ensure they are not depriving their body when it is under so much stress.
   
• Young women especially are at an increased risk for insufficient iron intake, especially when menstruating or anticipating pregnancy.⁵ The use of oral contraceptives can also deprive the body of essential nutrients such as zinc, folate/folic acid, and vitamins B, C and E and the use of dietary supplements is highly recommended. ¹⁰
   
• Athletes need to be especially conscious that they are eating a sufficient amount of carbohydrates, protein, vitamins and minerals (such as iron) to fuel their body, maintain their muscles and generally be able to endure the physical strain of sports.⁵ It is also important for athletes to remain well-hydrated to maximize the effects of these nutrients.