Minor Minerals  

  Even in miniscule amounts, trace minerals are critical to health

Action

Food Sources

Supplement Dosage

Notes

Boron

Builds strong bones, nails, and teeth. Enhances brain function (alertness).

Apples, carrots, grains, grapes, leafy vegetables, nuts, and pears.

50 micrograms-3 mg. Deficiency (rare) worsens D defieciency.

Supplemets containing more than 3 mg not advised.

Chromium
(picolinate)

Cofactor for insulin; useful in diabetes and hypoglycemia. Helps reduce cholesterol.

Brewer's yeast, brown rice, cheese, legumes, mushrooms, potatoes.

50-800 micrograms. Average American diet is chromium deficient.

Suplements containing more than 3 mg not advised.

Copper
(citrate or protein-chelated)

Needed for healthy bones, joints, nerves, and tendons; blood cells.

Almonds, avocados, barley, broccoli, garlic, green leafy vegetables, legumes, seafood.

1-2 mg. Deficiency leads to osteoporosis, respiratory problems, and skin sores.

Check tap water for excess (toxicity rare but may occur)

Iodine

Critical in thyroid function

Iodized salt, seafood, sea vegetables

150 micrograms. Deficiency linked to breast cancer, cretinism, goiter, and fatigue.

Some raw foods (crucifers, peaches, pears can block utilization)

iron
(ferrus sulfate, gluconate, fumarate)

Component of hemoglobin and myoglobin, which transport and store oxygen. Fights infection.

Eggs, fish, leafy greens, liver, meat, nuts, poultry, raisins, whole grains.

10 mg (men); 18 mg (women of childbearing age); C increases absorption.

High levels are linked to cancer and heart disease.

Manganese
(citrate, gluconate)

Needed for healthy bones, nerves, and maintanance of blood sugar.

Avocados, dried fruits, nuts, sea vegetables, seeds, whole grains.

2-10 mg. Works well with B vitamins.

Too much can interfere with iron absorption.

Molybdenum

Component of several enzymes. Protects against esophageal cancer.

Beans, cereals, leafy greens, legumes, whole grains.

75-250 micrograms. Deficiency may cause sulfite sensitivity.

Overdose (5 mg or more) may be toxic or lead to gout.

Selenium

Antioxidant. Protects against cancer, heart disease.

Brazil nuts, brewer's yeast, eggs, liver. (Processing of food lowers selenium.)

100-200 micrograms. (Most US soils are low in this mineral.)

Works with E. Large doses (900 or more micrograms/day) may be dangerous.

Silicon

Needed for bones and connective tissue.

Apples, root vegetables, unrefined grains; horsetail.

2-20 mg (higher dosage helpful as silicon levels decrease in the elderly).

Boron and calcium boost utilization.

Vanadium

Builds bones and teeth. Helpful in diabetes.

Fish, olives, vegetable oils, whole grains; dill.

10-100 micrograms. may interact with chromium supplementation.

Diabetes need supervision with vanadium.

Zinc
(citrate, gluconate)

Necessary for growth. Important in immune and reproductive health.

Brewer's yeast, fish, lamb, legumes, liver, oysters, sea vegetables, whole grains.

15-50 mg (higher dosage used to treat prostate enlargement).

Do not take at the same time as iron supplements. Doses above 100 mg/day supress immunity.

Major Minerals

These naturally occurring elements remain in the body over time. A 150 pound adult, for example, has more than two pounds of calcium, found mostly in bone and teeth.

Action

Food Sources

Supplement Dosage

Notes

Calcium (ascortbate, Citrate)

Essential for strong bones and teeth, healthy gums.

Dairy foods, sardines, leafy green vegetables.

1,000-1,200 mg(up to 1,500 mg for older women not taking HRT); 500 mg at a time, 2 or 3 times a day.

Avoid daily doses in excess of 2,500 mg. Take with magnesium.

Magnesium (aspartate)

Part of every major biological process from energy production to bone formation.

Apples, apricots, bananas. brewer's yeast, dairy foods, fish, green leafy and sea vegetables, tofu, whole grains.

400-1,000 mg (higher range for heart patients). Deficiencies linked to CFS, depression, insomnia, PMS, and asthma, as well as heart problems.

Large amounts of fats, fat-soluble vitamins, and oxalic acid in foods (chard, spinach) can block absorption.

Potassium (chloride, gluconate)

Needed for a healthy heart and nervous system. Protects against hypertension.

Apricots, bananas, brown rice, garlic, nuts, torula yeast, wheat bran, yams.

3,500-4,5000 mg (higher level needed if stress is a factor). Deficiencies can result from diarrhea, vomiting, use of diuretics.

Don't take supplements on an empty stomach. May be toxic above 25g.