Minerals
Boron
Boron is needed in trace amounts for healthy bones and muscle growth because it assists in producing natural steroid compounds within the body. It is also necessary to metabolize calcium, phosphorus, and magnesium. It enhances brain function, promotes alertness, and affects how the body utilizes energy from fats and sugars. Most people are not deficient in boron. However, elderly people usually benefit from taking a supplement of 2 to 3 milligrams daily because they have more significant problems with calcium absorption. Boron deficiency accentuates vitamin D deficiency.
Boron helps to prevent postmenopausal osteoporosis and build muscle. A study conducted by the U.S. Department of Agriculture indicated that within eight days of supplementing their daily diet with 3 milligrams of boron, a test group of postmenopausal women lost 40 percent less calcium, one-third less magnesium, and slightly less phosphorus through their urine than they had before beginning boron supplementation.
Sources
Boron is found in apples, carrots, grapes, dark green leafy vegetables, raw nuts, pears, and whole grains.
Cautions
Do not take more than 3 to 6 milligrams unless prescribed.
Calcium
Calcium is vital for the formation of strong bones and teeth and for the maintenance of healthy gums. It is also essential in the maintenance of a regular heartbeat and the transmission of nerve impulses. Calcium lowers cholesterol levels and helps prevent cardiovascular disease. It is needed for muscular growth and contraction and to prevent muscle cramps. It may increase the rate of bone growth and bone mineral density in children. This important mineral is also essential in blood clotting and helps prevent cancer. It may also lower blood pressure and avoid bone loss associated with osteoporosis. Calcium provides energy and participates in the protein structuring of RNA and DNA. It is also involved in activating
several enzymes, including lipase, which breaks down fats for utilization by the body. In addition, calcium maintains proper cell membrane permeability, aids in neuromuscular activity, helps keep the skin healthy, and protects against preeclampsia during pregnancy, the number one cause of maternal death. If high blood pressure develops due to pregnancy, it can be reduced by calcium intake.
Calcium protects the bones and teeth from lead by inhibiting the absorption of this toxic metal. If there is a calcium deficiency, lead can be absorbed by the body and deposited in the teeth and bones. Calcium deficiency can lead to the following problems: aching joints, brittle nails, eczema, elevated blood cholesterol, heart palpitations, hypertension (high blood pressure), insomnia, muscle cramps, nervousness, numbness in the arms and or legs, a pasty complexion, rheumatoid arthritis, rickets, and tooth decay. Deficiencies of calcium are also associated with cognitive impairment, convulsions, depression, and hyperactivity.
Sources
Calcium is found in dairy foods, salmon (with bones), sardines, seafood, and dark green leafy vegetables. Food sources include almonds, asparagus, blackstrap molasses, brewer's yeast, broccoli, buttermilk, cabbage, carob, cheese, collards, dandelion greens, dulse, figs, filberts, goat's milk, kale, kelp, milk, mustard greens, oats, prunes, sesame seeds, soybeans, tofu, turnip greens, watercress, whey, and yogurt. Herbs that contain calcium include alfalfa, burdock root, cayenne, chamomile, chickweed, chicory, dandelion, eyebright, fennel seed, fenugreek, flaxseed, hops, horsetail, kelp, lemongrass, mullein, nettle, oat straw, paprika, parsley, peppermint, plantain, raspberry leaves, red clover, rose hips, shepherd's purse, violet leaves, yarrow, and yellow dock.
Comments
The amino acid lysine is needed for calcium absorption. Food sources of lysine include cheese, eggs, fish, lima beans, milk, potatoes, red meat, soy products, and brewer's yeast. Lysine is also available in supplement form.
Female athletes and menopausal women need more calcium than other women because their estrogen levels are lower. Estrogen protects the skeletal system by promoting the deposition of calcium in bone.
Heavy exercise hinders calcium uptake, but moderate exercise promotes it. Insufficient vitamin D intake or excessive amounts of phosphorus and magnesium also inhibit calcium uptake.
If calcium is taken with iron, they bind together, preventing the optimal absorption of both minerals. It is, therefore, best to take calcium and iron at different times. Too much calcium can interfere with zinc absorption, and excess zinc can interfere with calcium absorption (especially if calcium intake is low). For most people, the best ratio between supplemental calcium and zinc is up to 2,500 milligrams with 50 milligrams of zinc daily. A hair analysis can determine the levels of these and other minerals in the body.
A protein, fat, and/ or sugar diet affect calcium uptake. The average American diet of meats, refined grains, and soft drinks (high in phosphorus) increases calcium excretion. Consuming alcoholic beverages, coffee, junk foods, excess salt, and/ or white flour also leads to the body's loss of calcium. A diet based on vegetables, fruits, and whole grains containing significant amounts of calcium but lower phosphorus is preferable.
Oxalic acid( found in almonds, beet greens, cashews, chard, cocoa, rhubarb, soybeans, and spinach) interferes with calcium absorption by binding with it in the intestines and producing insoluble salts that cannot be absorbed. Regularly consuming foods containing oxalic acid should not pose a problem, but overindulgence in these foods inhibits calcium absorption. Oxalic acid can also combine with calcium to form calcium-oxalate kidney stones. Studies have shown, however, that taking magnesium and potassium supplements can prevent the formation of this type of stone.
Calcium supplements are more effective when taken in smaller doses spread throughout the day and before bedtime. This mineral works less effectively when taken in a single megadose. Most experts agree that no more than 500 milligrams should be taken at once, as this is the maximum amount the body can absorb in one dose. However, some recommend taking a single dose at bedtime because calcium also promotes sound sleep when taken at night and because a high-fiber diet can interfere with calcium absorption.
Some vitamin companies use a compound called Di-calcium-phosphate in their products. This form of calcium is insoluble and interferes with the absorption of the nutrients in a multi-nutrient supplement. Antacids such as Tums are not recommended as a source of calcium. While they contain calcium, if taken in sufficient quantities to serve as a source of this mineral, they would also neutralize the stomach acid needed for calcium absorption. Additionally, a significant percentage (estimates range from 20 to 40 percent) of people over the age of sixty may have a condition called atrophic gastritis. This is a chronic inflammation of the stomach, and it reduces the ability to break down the calcium carbonate contained in Tums.
Calcium Absorption Formula from A. Vogel Homeopathic is a sublingual calcium supplement that is especially effective for growing children, older adults, pregnant women, and anyone with difficulty swallowing pills.
Cautions
Calcium may interfere with the effects of verapamil (Calan, Isoptin, Verelan), a calcium channel blocker sometimes prescribed for heart problems and high blood pressure. Calcium can also interfere with the effectiveness of tetracycline, thyroid hormone, certain anticonvulsants, and steroids. Consult your healthcare provider before taking supplemental calcium if you must take any of these drugs.
Phenobarbital and diuretics may cause a deficiency of calcium. Although several major studies have shown that added calcium in the diet does not appear to increase the risk for either a first or repeat attack of kidney stones, persons with a history of kidney stones or kidney disease should not take calcium supplements except on the advice of a physician. The maximum safe dosage of supplemental calcium is now placed at 2,500 milligrams per day
Chromium
Because it is involved in the metabolism of glucose, chromium (sometimes also called glucose tolerance factor or GTF) is needed for energy. It is also vital in synthesizing cholesterol, fats, and proteins. This essential mineral maintains stable blood sugar levels through proper insulin utilization and can be helpful both for people with diabetes and those with hypoglycemia. Studies have shown that low plasma chromium levels can be an indication of coronary artery disease. Additional chromium is needed during pregnancy because the developing fetus increases demand for this mineral. Chromium supplements can help a pregnant mother maintain healthy blood sugar levels during pregnancy.
The average American diet is chromium deficient. Only one in ten Americans has an adequate amount of chromium in his or her diet. There are five main reasons for this: The form of chromium in many foods is not easily absorbed; not enough foods containing chromium are consumed; much of the chromium content is lost during processing; many people do not like the foods that are the best sources of chromium; and high quantities of sugar in the diet cause a loss of chromium from the body. Researchers estimate that two out of every three Americans are hypoglycemic, pre-hypoglycemic, or diabetic. The ability to maintain normal blood sugar levels is jeopardized by the lack of chromium in our soil and water supply and by a diet high in refined white sugar, flour, and junk foods.
A chromium deficiency can lead to anxiety, fatigue, glucose intolerance (particularly in people with diabetes), inadequate amino acid metabolism, and an increased risk of arteriosclerosis. Excessive intake (the level depends upon individual tolerance) can lead to chromium toxicity, which has been associated with dermatitis, gastrointestinal ulcers, and kidney and liver impairment.
Supplemental chromium is best absorbed by the body when it is taken in chromium picolinate (chromium chelated with picolinate, a naturally occurring amino acid metabolite). Picolinate enables chromium to readily enter the body's cells, where the mineral can help insulin do its job much more effectively. Chromium picolinate has been used successfully to control blood cholesterol and blood glucose levels. It also promotes fat loss and an increase in lean muscle tissue. Studies show it may increase longevity and help to fight osteoporosis. Chromium polynicotinate (chromium bonded to niacin) is also an effective form of this mineral.
Sources
Chromium is found in the following food sources: beer, brewer's yeast, brown rice, cheese, meat, and whole grains. It may also be found in dried beans, blackstrap molasses, calf liver, chicken, corn and corn oil, dairy products, dried liver, dulse, eggs, mushrooms, and potatoes. Herbs that contain chromium include catnip, horsetail, licorice, nettle, oat straw, red clover, sarsaparilla, wild yam, and yarrow.
Comments
Active, athletic individuals who engage in vigorous aerobic activities and consume higher amounts of carbohydrates than the general population have higher chromium requirements than non-athletes. Chromium levels decrease as we age, starting in our early forties. Some smaller studies have confirmed that adding chromium to the diet can reduce total body fat and increase the percentage of muscle.
Copper
Among its many functions, copper aids in the formation of bone, hemoglobin, and red blood cells and works in balance with zinc and vitamin C to form elastin, an important skin protein. It is involved in healing, energy production, hair and skin coloring, and taste sensitivity. This mineral is also needed for healthy nerves and joints.
One of the early signs of copper deficiency is osteoporosis. Copper is essential for the formation of collagen, one of the fundamental proteins making up bones, skin, and connective tissue. Other possible signs of copper deficiency include anemia, baldness, diarrhea, general weakness, impaired respiratory function, and skin sores. A lack of copper can also lead to increased blood fat levels.
Excessive intake of copper can lead to toxicity, which has been associated with depression, irritability, nausea and vomiting, nervousness, and joint and muscle pain. Ingesting a quantity as small as 10 milligrams usually causes nausea. Sixty milligrams generally result in vomiting, and just 3.5 grams (3,500 milligrams) can be fatal. Children can be affected at much smaller dosage levels.
Sources
Besides its use in cookware and plumbing, copper is widely distributed in foods. Food sources include almonds, avocados, barley, beans, beets, blackstrap molasses broccoli, garlic, lentils, liver, mushrooms, nuts, oats, oranges, pecans, radishes, raisins, salmon, seafood, soybeans, and green leafy vegetables.
Comments
The level of copper in the body is related to the levels of zinc and vitamin C. Copper levels are reduced if large amounts of zinc or vitamin C are consumed. If copper intake is too high, vitamin C and zinc levels drop.
Consuming high amounts of fructose (fruit sugar) can significantly worsen a copper deficiency. In a study conducted by the U.S. Department of Agriculture, people who obtained 20 percent of their daily calories from fructose showed decreased levels of red blood cell superoxide dismutase (SOD), a copper-dependent enzyme critical to antioxidant protection within the red blood cells.
Cautions
Excessive copper in the body can promote the destruction of eye tissue through oxidation. Persons with eye problems should be especially careful to balance their intake of copper with that of iron, zinc, and calcium.
Germanium
Germanium improves cellular oxygenation. This helps to fight pain, keep the immune system functioning properly, and rid the body of toxins and poisons. Researchers have shown that consuming foods containing organic germanium is an effective way to increase tissue oxygenation because, like hemoglobin, germanium acts as a carrier of oxygen to the cells. A Japanese scientist, Kazuhiko Asai, found that an intake of 100 to 300 milligrams of germanium daily improved many illnesses, including rheumatoid arthritis, food allergies, elevated cholesterol, candidiasis, chronic viral infections, cancer, and AIDS.
Sources
Germanium is found in all organic materials of both plant and animal origin. The following foods contain the most significant concentrations of germanium: broccoli, celery, garlic, shiitake mushrooms, milk, onions, rhubarb, sauerkraut, tomato juice, and the herbs aloe vera, comfrey, ginseng, and suma.
Comments
Germanium is best obtained through the diet.
Cautions
Although it is rare, some individuals may develop kidney problems or have a toxic reaction to this mineral if they take it in excessive amounts.
Iodine
Needed only in trace amounts, iodine helps to metabolize excess fat and is important for physical and mental development. It is also needed for a healthy thyroid gland and goiter prevention. Iodine deficiency in children may result in mental retardation. In addition, iodine deficiency has been linked to breast cancer and is associated with fatigue, neonatal hypothyroidism, and weight gain. Excessive iodine intake (sometimes as little as 750 micrograms daily) may inhibit thyroid hormone secretion. It can produce a metallic taste and sores in the mouth, swollen salivary glands, diarrhea, and vomiting.
Sources
Foods high in iodine include dairy products (from cattle-fed iodine-supplemented feed and salt licks), iodized salt, seafood, saltwater fish, and kelp. It may also be found in asparagus, dulse, garlic, lima beans, mushrooms, sea salt (which provides nature's own balance of minerals), sesame seeds, soybeans, spinach (see Comments), summer squash, Swiss chard, and turnip greens.
Comments
Some foods block iodine uptake into the thyroid gland when eaten raw in large amounts. These include Brussels sprouts, cabbage, cauliflower, kale, peaches, pears, spinach, and turnips. If you have an underactive thyroid, you should limit your consumption of these foods.
Iron
Perhaps the most important functions of iron in the body are the production of hemoglobin and myoglobin (the form of hemoglobin found in muscle tissue) and the oxygenation of red blood cells. Iron is the mineral found in the largest amounts in the blood. It is essential for many enzymes, including catalase, and is important for growth. Iron is also required for a healthy immune system and energy production.
Iron deficiency is most often caused by insufficient intake. However, it may result from intestinal bleeding, a diet high in phosphorus, poor digestion, long-term illness, ulcers, prolonged use of antacids, excessive coffee or tea consumption, and other causes. Menstruating women may become iron deficient, especially if they have heavy or prolonged periods and/ or short menstrual cycles. In some cases, a deficiency of vitamin B6 (pyridoxine) or vitamin B12 can cause anemia. Strenuous exercise and heavy perspiration deplete iron from the body.
Iron deficiency symptoms include anemia, brittle hair, difficulty swallowing, digestive disturbances, dizziness, fatigue, fragile bones, hair loss, inflammation of the tissues of the mouth, nails that are spoon-shaped or that have ridges running lengthwise, nervousness, obesity, pallor, and slowed mental reactions. Because iron is stored in the body, excessive iron intake can also cause problems. Too much iron in the tissues and organs leads to the production of free radicals. It increases the need for vitamin E. High iron levels have also been associated with heart disease and cancer. The buildup of iron in the tissues has been associated with a rare disease known as hemochromatosis, a hereditary disorder of iron metabolism that is found mostly in men and that causes excessive absorption of iron from both foods and supplements, leading to bronze skin pigmentation, arthritis, cirrhosis of the liver, diabetes, and heart disorders.
Sources
Iron is found in eggs, fish, liver, meat, poultry, green leafy vegetables, whole grains, and enriched breads and cereals. Other food sources include almonds, avocados, beets, blackstrap molasses, brewer's yeast, dates, dulse, kelp, kidney and lima beans, lentils, millet, peaches, pears, dried prunes, pumpkins, raisins, rice and wheat bran, sesame seeds, soybeans, and watercress. Herbs that contain iron include alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, chicory, dandelion, dong quai, eyebright, fennel seed, fenugreek, horsetail, kelp, lemongrass, licorice, milk thistle seed, mullein, nettle, oat straw, paprika, parsley, peppermint, plantain, raspberry leaf, rose hips, sarsaparilla, shepherd's purse, uva ursi, and yellow dock
Comments
Unless you are diagnosed as anemic, you should not take iron supplements. If you take a multivitamin and mineral supplement, choose a product that does not contain iron. If you need to take iron supplements, do not take them at the same time as vitamin E, and choose an organic form of iron such as ferrous gluconate or ferrous fumarate. Inorganic forms of iron, such as ferrous sulfate, can oxidize vitamin E.
Sufficient hydrochloric acid (HCl) must be present in the stomach for iron to be absorbed. Copper, manganese, molybdenum, vitamin A, and the B-complex vitamins are also needed for complete iron absorption. Taking vitamin C can increase iron absorption by as much as 30 percent.
Taking calcium with meals can inhibit the absorption of iron from dietary sources. If you are iron deficient, take calcium supplements at bedtime or when you are not consuming foods containing iron. Excessive amounts of zinc and vitamin E can also interfere with iron absorption. The utilization of iron may be impaired by rheumatoid arthritis and cancer. These diseases can result in anemia despite adequate amounts of iron stored in the liver, spleen, and bone marrow. Iron deficiency is more prevalent in people with candidiasis or chronic herpes infections.
Cautions
Do not take iron supplements if you have an infection. Because bacteria require iron for growth, the body "hides" iron in the liver and other storage sites when an infection occurs. Taking extra iron at such times encourages the proliferation of bacteria in the body.
Magnesium
Magnesium is a vital catalyst in enzyme activity, especially the activity of those enzymes involved in energy production. It also assists in calcium and potassium uptake. A magnesium deficiency interferes with the transmission of nerve and muscle impulses, causing irritability and nervousness. Supplementing the diet with magnesium can help prevent depression, dizziness, muscle weakness and twitching, and premenstrual syndrome (PMS). It also aids in maintaining the body's proper pH balance and normal body temperature.
Magnesium is necessary to prevent the calcification of soft tissue. This essential mineral protects the arterial linings from stress caused by sudden blood pressure changes and plays a role in the formation of bone and carbohydrate and mineral metabolism. With vitamin B6 (pyridoxine), magnesium helps to reduce and dissolve calcium phosphate kidney stones and may prevent calcium-oxalate kidney stones. Research has shown that magnesium may help prevent cardiovascular disease, osteoporosis, and certain forms of cancer and reduce cholesterol levels. It is effective in preventing premature labor and convulsions in pregnant women.
Studies have shown that taking magnesium supplements during pregnancy has a dramatic effect in reducing birth defects. A study reported by the Journal of the American Medical Association reported a 70-percent lower incidence of mental retardation in the children of mothers who had taken magnesium supplements during pregnancy. The incidence of cerebral palsy was 90 percent lower.
Possible manifestations of magnesium deficiency include confusion, insomnia, irritability, poor digestion, rapid heartbeat, seizures, and tantrums; often, a magnesium deficiency can be synonymous with diabetes. Magnesium deficiencies are at the root of many cardiovascular problems. Magnesium deficiency may be a major cause of fatal cardiac arrhythmia, hypertension, and sudden cardiac arrest, as well as asthma, chronic fatigue, chronic pain syndromes, depression, insomnia, irritable bowel syndrome, and pulmonary disorders. Research has also shown that magnesium deficiency may contribute to the formation of kidney stones. To test for magnesium deficiency, a procedure called an intracellular (mononuclear cell) magnesium screen should be performed. This is a more sensitive test than the typical serum magnesium screen and can detect a deficiency more accurately. Magnesium screening should be routine, as a low magnesium level worsens nearly every disease. It is particularly important for individuals who have or who are considered at risk for developing cardiovascular disease.
Sources
Magnesium is found in most foods, especially dairy products, fish, meat, and seafood. Other rich food sources include apples, apricots, avocados, bananas, blackstrap molasses, brewer's yeast, brown rice, cantaloupe, dulse, figs, garlic, grapefruit, green leafy vegetables, kelp, lemons, lima beans, millet, nuts, peaches, black-eyed peas, salmon, sesame seeds, soybeans, tofu, torula yeast, watercress, wheat, and whole grains. Herbs that contain magnesium include alfalfa, bladderwrack, catnip, cayenne, chamomile, chickweed, dandelion, eyebright, fennel seed, fenugreek, hops, horsetail, lemongrass, licorice, mullein, nettle, oat straw, paprika, parsley, peppermint, raspberry leaf, red clover, sage, shepherd's purse, yarrow, and yellow dock.
Comments
Alcohol, diuretics, diarrhea, fluoride, and high zinc and vitamin D levels all increase the body's need for magnesium. Large amounts of fat, cod liver oil, calcium, vitamin D, and protein decrease magnesium absorption. Fat-soluble vitamins and foods high in oxalic acid, such as almonds, chard, cocoa, rhubarb, spinach, and tea, also hinder magnesium absorption.
Manganese
Minute quantities of manganese are needed for protein and fat metabolism, healthy nerves, a healthy immune system, and blood sugar regulation. Manganese is used in energy production and is required for normal bone growth and reproduction. In addition, it is used to form cartilage and synovial (lubricating) fluid in the joints. It is also necessary for the synthesis of bone.
Manganese is essential for people with iron-deficiency anemias and is needed to utilize vitamin B1 (thiamine) and vitamin E. Manganese works well with the B complex vitamins to give an overall feeling of well-being. It aids in the formation of mother's milk. It is a key element in the production of enzymes needed to oxidize fats and metabolize purines, including the antioxidant enzyme superoxide dismutase (SOD).
A manganese deficiency (which is extremely rare) may lead to atherosclerosis, confusion, convulsions, eye problems, hearing problems, heart disorders, high cholesterol levels, hypertension, irritability, memory loss, muscle contractions, pancreatic damage, profuse perspiration, rapid pulse, tooth-grinding, tremors, and a tendency towards breast ailments.
Sources
The largest quantities of manganese are in avocados, nuts and seeds, seaweed, and whole grains. This mineral may also be found in blueberries, egg yolks, legumes, dried peas, pineapples, and green leafy vegetables. Herbs that contain manganese include alfalfa, burdock root, catnip, chamomile, chickweed, dandelion, eyebright, fennel seed, fenugreek, ginseng, hops, horsetail, lemongrass, mullein, parsley, peppermint, raspberry, red clover, rose hips, wild yam, yarrow, and yellow dock.
Molybdenum
This essential mineral is required in extremely small amounts for nitrogen metabolism. It aids in the final stages of the conversion of purines to uric acid. It promotes normal cell function, aids in the activation of certain enzymes, and is a component of the metabolic enzyme xanthine oxidase. Molybdenum is found in the liver, bones, and kidneys. It supports bone growth and strengthening of the teeth. A low intake is associated with mouth and gum disorders and cancer. A molybdenum deficiency may cause impotence in older men. People whose diets are high in refined and processed foods are at risk for deficiency.
Sources
This trace mineral is found in beans, beef liver, cereal grains, dark green leafy vegetables, legumes, and peas.
Comments
Heat and moisture can change the action of supplemental molybdenum. A high intake of sulfur may decrease molybdenum
levels. Excess amounts of molybdenum (over 15 milligrams daily) may interfere with copper metabolism.
Cautions
Do not take over 15 milligrams of molybdenum daily. Higher doses may lead to the development of gout.
Phosphorus
Phosphorus is needed for blood clotting, bone and tooth formation, cell growth, contraction of the heart muscle, normal heart rhythm, and kidney function. It also assists the body in utilizing vitamins and converting food to energy. A proper balance of magnesium, calcium, and phosphorus should always be maintained. If one of these minerals is present in either excessive or insufficient amounts, this will have adverse effects on the body.
Deficiencies of phosphorus are rare but can lead to such symptoms as anxiety, bone pain, fatigue, irregular breathing, irritability, numbness, skin sensitivity, trembling, weakness, and weight changes.
Sources
Phosphorus deficiency is rare because this mineral is found in most foods, mainly processed, cooked foods, and carbonated soft drinks. Significant amounts of phosphorus are contained in asparagus, bran, brewer's yeast, corn, dairy products, eggs, fish, dried fruit, garlic, legumes, nuts, sesame, sunflower, and pumpkin seeds, meats, poultry, salmon, and whole grains.
Comments
Excessive amounts of phosphorus interfere with calcium uptake. A diet high in processed cooked foods and junk food is a common culprit. Vitamin D increases the effectiveness of phosphorus.
Potassium
This mineral is important for a healthy nervous system and heart rhythm. It helps prevent stroke, aids in muscle contraction, and works with sodium to control the body's water balance. Potassium is important for chemical reactions within the cells and aids in maintaining stable blood pressure and transmitting electrochemical impulses. A 1997 review of earlier studies showed that low potassium intake may be a significant factor in developing high blood pressure. Potassium also regulates the transfer of nutrients through cell membranes. This function of potassium has been shown to decrease with age, which may account for some of the circulatory damage, lethargy, and weakness experienced by older people. Together with magnesium, potassium can help prevent calcium-oxalate kidney stones.
Signs of potassium deficiency include abnormally dry skin, acne, chills, cognitive impairment, constipation, depression, diarrhea, diminished reflex function, edema, nervousness, insatiable thirst, fluctuations in heartbeat, glucose intolerance, growth impairment, high cholesterol levels, insomnia, low blood pressure, muscular fatigue and weakness, nausea and vomiting, periodic headaches, proteinuria (protein in the urine), respiratory distress, and salt retention.
Sources
Food sources of potassium include dairy foods, fish, fruit, legumes, meat, poultry, vegetables, and whole grains. High amounts are found in apricots, avocados, bananas, lima beans, blackstrap molasses, brewer's yeast, brown rice, dates, dulse, figs, dried fruit, garlic, nuts, potatoes, raisins, spinach, winter squash, torula yeast, wheat bran, yams, and yogurt. Herbs that contain potassium include catnip, hops, horsetail, nettle, plantain, red clover, sage, and skullcap.
Comments
Kidney disorders, diarrhea, and the use of diuretics or laxatives all disrupt potassium levels. Tobacco and caffeine reduce potassium absorption. Over long periods, using large amounts of licorice can deplete the body's potassium supply.
Potassium is needed for hormone secretion. The secretion of stress hormones decreases the potassium-to-sodium ratio both inside and outside the cells. As a result, stress increases the body's potassium requirements.
Selenium
Selenium's principal function is to inhibit the oxidation of lipids (fats) as a component of the enzyme glutathione peroxidase. It is a vital antioxidant, especially when combined with vitamin E. It protects the immune system by preventing the formation of free radicals that can damage the body. Selenium plays a vital role in regulating the effects of thyroid hormones on fat metabolism. It has also been found to function as a preventive against the formation of certain types of tumors. One study found that men who took 200 micrograms of selenium daily over a ten-year period had roughly half the risk of developing lung, prostate, and colorectal cancer as compared with men who did not.
Selenium and vitamin E act synergistically to aid in the production of antibodies and to help maintain a healthy heart and liver. This trace element is needed for pancreatic function and tissue elasticity. When combined with vitamin E and zinc, it may also provide relief from an enlarged prostate. Selenium supplementation has been found to protect the liver in people with alcoholic cirrhosis. Studies conducted at the University of Miami indicate that taking supplemental selenium may enhance the survival of people with AIDS by increasing both red and white blood cell counts. It has shown promise in the treatment of arthritis, cardiovascular disease, male infertility, cataracts, AIDS, and high blood pressure.
Selenium deficiency has been linked to cancer and heart disease. It has also been associated with exhaustion, growth impairment, high cholesterol levels, infections, liver impairment, pancreatic insufficiency, and sterility. Symptoms of excessively high selenium levels can include arthritis, brittle nails, garlicky breath odor, gastrointestinal disorders, hair loss, irritability, liver and kidney impairment, a metallic taste in the mouth, pallor, skin eruptions, tooth loss, and yellowish skin. Unless your health care provider prescribes it, do not take more than 400 micrograms daily.
Sources
Selenium can be found in meat and grains, depending on the selenium content of the soil where the food is raised. Because New Zealand soils are low in selenium, cattle and sheep raised there have suffered a breakdown of muscle tissue, including the heart muscle. However, human selenium intake is adequate because of imported Australian wheat. The soil of much American farmland is low in selenium, resulting in selenium-deficient produce.
Selenium can be found in Brazil nuts, brewer's yeast, broccoli, brown rice, chicken, dairy products, dulse, garlic, kelp, liver, molasses, onions, salmon, seafood, torula yeast, tuna, vegetables, wheat germ, and whole grains. Herbs that contain selenium include alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, fennel seed, fenugreek, garlic, ginseng, hawthorn berry, hops, horsetail, lemongrass, milk thistle, nettle, oat straw, parsley, peppermint, raspberry leaf, rose hips, sarsaparilla, uva ursi, yarrow, and yellow dock.
Comments
Taking up to 200 micrograms of selenium daily is considered safe for most people. However, you should not take more than 40 micrograms of supplemental selenium daily if you are pregnant.
Silicon
Silicon is the second most abundant element on the planet (oxygen is the first). It is necessary to form collagen for bones and connective tissue, for healthy nails, skin, and hair, and for calcium absorption in the early stages of bone formation. It is needed to maintain flexible arteries and plays a major role in preventing cardiovascular disease. Silicon counteracts the effects of aluminum on the body and is important in the prevention of Alzheimer's disease and osteoporosis. It stimulates the immune system and inhibits the aging process in tissues. Silicon levels decrease with age, so elderly people need larger amounts.
Sources
Foods that contain silicon include alfalfa, beets, brown rice, the herb horsetail, bell peppers, soybeans, leafy green vegetables, and whole grains.
Comments
Silicon is most commonly found in the form of silica, a compound of silicon and oxygen also known as silicon dioxide (SiO2). Two good sources of silicon are Body Essential Silica Gel from Anton Huebner GmbH and BioSil from Jarrow Formulas. Boron, calcium, magnesium, manganese, and potassium aid in the efficient utilization of silicon.
Sodium
Sodium is necessary for maintaining proper water balance and blood pH. It is also needed for stomach, nerve, and muscle function. Although sodium deficiency is rare, people have adequate (if not excessive) sodium levels in their bodies, and it can occur. This condition is most likely to affect people who take diuretics for high blood pressure, especially if they simultaneously adhere to low-sodium diets. Some experts estimate that as many as 20 percent of elderly people who take diuretics may be deficient in sodium. In some cases of disorders such as fibromyalgia, studies have shown that moderate amounts of sodium may be needed as well (natural sea salt is recommended). Symptoms of sodium deficiency can include abdominal cramps, anorexia, confusion, dehydration, depression, dizziness, fatigue, flatulence, hallucinations, headache, heart palpitations, an impaired sense of taste, lethargy, low blood pressure, memory impairment, muscular weakness, nausea and vomiting, poor coordination, recurrent infections, seizures, and weight loss. Excessive sodium intake can result in edema, high blood pressure, potassium deficiency, and liver and kidney disease.
Sources
Virtually all foods contain some sodium.
Comments
A proper balance of potassium and sodium is necessary for good health. Since most people consume too much sodium, they typically need more potassium as well. An imbalance between sodium and potassium can lead to heart disease.
Sulfur
An acid-forming mineral that is part of the chemical structure of the amino acids methionine, cysteine, taurine, and glutathione, sulfur disinfects the blood, helps the body to resist bacteria, and protects the protoplasm of cells. It aids in necessary oxidation reactions in the body, stimulates bile secretion, and protects against toxic substances. Because of its ability to protect against the harmful effects of radiation and pollution, sulfur slows the aging process. It is found in all body tissues, and is needed for the synthesis of collagen, a principal protein that gives the skin its structural integrity.
Sources
Brussels sprouts, dried beans, cabbage, eggs, fish, garlic, kale, meats, onions, soybeans, turnips, and wheat germ contain sulfur, as do the herb horsetail and the amino acids cysteine, cystine, lysine, and methionine. Sulfur is also available in tablet and powder forms. Methylsufonylmethane (MSM) is a good form of sulfur.
Comments
Moisture and heat may destroy or change the action of sulfur in the body. Sulfur is one of the key substances that makes garlic the "king of herbs."
Vanadium
Vanadium is needed for cellular metabolism and for the formation of bones and teeth. It plays a role in growth and reproduction, and inhibits cholesterol synthesis. Vanadium has been shown to have the ability to improve insulin utilization, resulting in improved glucose tolerance. A vanadium deficiency may be linked to cardiovascular and kidney disease, impaired reproductive ability, and increased infant mortality. Vanadium is not easily absorbed. Athletes may require more of this trace mineral than nonathletes.
Sources
Vanadium is found in dill, fish, olives, meat, radishes, snap beans, vegetable oils, and whole grains.
Comments
There may be an interaction between vanadium and chromium. If you take supplemental chromium and vanadium, take them at different times. Tobacco use decreases the uptake of vanadium.
Zinc
This essential mineral is important in prostate gland function and the growth of the reproductive organs. Zinc may help prevent acne and regulate the activity of oil glands. It is required for protein synthesis and collagen formation and promotes a healthy immune system and the healing of wounds. Zinc also allows for the acuity of taste and smell. It protects the liver from chemical damage and is vital for bone formation. It is a constituent of insulin and many vital enzymes, including the antioxidant enzyme superoxide dismutase (SOD). It also helps fight and prevent free radicals from forming in other ways. A form of zinc called zinc monomethionine (zinc bound with the amino acid methionine), sold under the trademark OptiZinc, has been found to have antioxidant activity comparable to that of vitamin C, vitamin E, and beta-carotene. Zinc lozenges have been reported to be effective in relieving symptoms of the common cold and reducing the duration of colds.
Sufficient intake and absorption of zinc are needed to maintain the proper concentration of vitamin E in the blood. In addition, zinc increases the absorption of vitamin A. A proper 1-to-10 balance between copper and zinc levels should be maintained for optimum health.
Zinc deficiency may result in loss of the senses of taste and smell. It can also cause fingernails to become thin, peel, and develop white spots. Other possible signs of zinc deficiency include acne, delayed sexual maturation, fatigue, growth impairment, hair loss, high cholesterol levels, impaired night vision, impotence, increased susceptibility to infection, infertility, memory impairment, a propensity to diabetes, prostate trouble, recurrent colds and flu, skin lesions, and slow wound healing.
Sources
Zinc is found in the following food sources: brewer's yeast, dulse, egg yolks, fish, kelp, lamb, legumes, lima beans, liver, meats, mushrooms, oysters, pecans, poultry, pumpkin seeds, sardines, seafood, soy lecithin, soybeans, sunflower seeds, torula yeast, and whole grains. Herbs that contain zinc include alfalfa, burdock root, cayenne, chamomile, chickweed, dandelion, eyebright, fennel seed, hops, milk thistle, mullein, nettle, parsley, rose hips, sage, sarsaparilla, skullcap, and wild yam.
Comments
Zinc levels may be lowered by diarrhea, kidney disease, liver cirrhosis, diabetes, or the consumption of fiber, which causes zinc to be excreted through the intestinal tract. A significant amount of zinc is lost through perspiration. The consumption of hard water also can upset zinc levels. Compounds called phytates found in grains and legumes bind with zinc so that it cannot be absorbed. If you take both zinc and iron supplements, take them at different times. If these two minerals are taken together, they interfere with each other's activity.
Cautions
Do not take a total of more than 100 milligrams of zinc daily. While daily doses under 100 milligrams enhance the immune response, doses of more than 100 milligrams can depress the immune system.
The Ultimate Guide to Minerals:
Why Balanced Nutrition Matters
The Role of Minerals in Health
Every living cell on this planet depends on minerals for proper function and structure. These vital nutrients play a crucial role in maintaining bodily processes such as blood formation, bone strength, healthy nerve function, and muscle tone regulation—including cardiovascular health. Minerals also act as coenzymes, enabling energy production, growth, and healing, while supporting the effective use of vitamins and other nutrients.
Maintaining the right balance of minerals in the body is essential. Minerals influence each other, and an imbalance in one can disrupt the entire system, potentially leading to illness.
Where Do Minerals Come From?
Minerals are naturally occurring elements derived from the earth. Through erosion and soil development, minerals transfer into plants, which are then consumed by humans or herbivorous animals. The nutrients found in plants and animals provide the essential minerals your body needs.
Minerals fall into two categories:
Bulk Minerals (Macrominerals): Needed in larger quantities, including calcium, magnesium, sodium, potassium, and phosphorus.
Trace Minerals (Microminerals): Required in smaller amounts but vital for health, such as iron, zinc, iodine, selenium, and copper.
Why Mineral Supplements Are Important
While minerals are abundant in nature, modern diets may not provide the optimal amounts needed for health. Factors such as soil depletion, food processing, and dietary habits make it challenging to get all necessary minerals from food alone.
Supplements to the Rescue
Mineral supplements ensure you meet your body's needs. These supplements are available as:
Multivitamin-mineral combinations
Single mineral supplements in tablet, capsule, powder, or liquid forms
Chelated Minerals: Bonded to protein molecules, enhancing absorption and bioavailability
Tips for Taking Mineral Supplements
Balanced Intake: Excessive amounts of certain minerals, such as zinc or calcium, can deplete others like copper or magnesium. Always take minerals in balanced doses.
Timing Matters: If taking fiber supplements, separate them from mineral supplements to avoid reduced absorption.
Chelated Options: Opt for chelated minerals, such as arginate forms, for superior effectiveness.
Conclusion: Balanced Nutrition for a Healthier Life
Minerals are the foundation of health, supporting everything from energy production to nerve function. Ensure you’re getting the right balance of minerals through diet and high-quality supplements to maintain your well-being.