Essential Minerals |
Calcium |
| Function: |
- Calcium is a primary ingredient of bone along with phosphorous and magnesium. More than 99% of the body’s calcium supply is within the bones and teeth.
- The remaining calcium although being a very small percentage is essential nonetheless. These additional functions would include normal blood clotting, heart function, muscle contraction, nerve function as well as the storage and release of hormones.
- When dietary calcium levels falls below necessary daily intake, the body will draw calcium from the bones. While calcium intake is essential for bone health, proper exercise and intake of other essential nutrients is also of extreme importance.
- The complex hormone system of Vitamin D, parathyroid hormone and calcitonin are involved in regulating blood calcium levels.
- Vitamin D in its active form is involved in moving calcium across the intestinal wall and into the blood stream. Vitamin D also decreases the amount of calcium that is lost in the urine.
- Parathyroid hormone increases the amount of calcium that is in the blood by pulling calcium from the blood as well as being part of the process of activating Vitamin D. Parathyroid hormone also decreases the amount of calcium that is lost from the urine
- Calcitonin also regulates blood calcium levels by opposing parathyroid hormone in that it increases the amount of calcium that is moved into the bone
|
| RDA: |
1000 mg / daily |
| Sources: |
Almonds, Brazil Nuts, Carob, Caviar, Cheddar Cheese, Ice Cream, Kelp, Milk, Parmesan Cheese, Pistachio Nuts, Sardines, Seaweed, Sesame Seeds, Soybeans, Swiss Cheese, Watercress, Yogurt |
| Sign & Symptoms of Deficiency: |
- While calcium deficiency may result from poor dietary intake, it is more often associated with hormonal imbalances involving Vitamin D, parathyroid hormone or calcitonin.
- High protein diets increase the need for calcium since calcium is a necessary nutrient in protein digestion.
- Some seizure medication can inactivate vitamin D and thereby decrease absorption leading to a deficiency.
- As with Vitamin D deficiency, a lack of calcium can also lead to rickets and osteomalacia. This can ultimately lead to weaker bones and increased fractures.
- Extremely low blood calcium levels can result in muscle contractions and even seizures.
|
| Therapeutic Benefits: |
- Research has demonstrated that calcium supplementation may play a part in lowering blood pressure. This is believed to be especially true when adequate dietary potassium and magnesium are part of this nutritional regimen.
- Rickets and osteomalacia are also effectively treated with supplementation of calcium and vitamin D.
- Calcium can act as an antacid.
- Calcium may be part of a supplementation regimen to treat leg cramps
|
| Things You Need to Know: |
- Contact your doctor before taking this or any other supplement especially if you are pregnant or nursing.
- People who believe that they may be calcium deficient, have high blood pressure or any problem related to calcium levels should first consult their doctor before beginning any supplementation regimen due to the complex hormonal system that is involved with calcium regulation.
- Adequate dietary calcium and supplementation may reduce the risk of colon cancer.
|
|
Iodine |
| Function: |
- Over 80 percent of the body’s iodine is found in the thyroid gland.
- Iodine is essential for the production of thyroid hormone. Decreased iodine will result in decreased production of thyroid hormone, which will slow the metabolism and result in sluggishness and weight gain.
|
| RDA: |
.15 mg / Daily |
| Sources: |
Cantalope, Cod, Cod Liver Oil, Crab, Haddock, Halibut, Herring, Iodized Salt, Lobster, Oysters, Salmon, Sardines, Seaweed, Shrimp, Turnip Greens |
| Sign & Symptoms of Deficiency: |
- In childhood, severe iodine deficiency results in decreased production of thyroid hormone causing stunted growth, delayed sexual development, mental retardation and deafness.
- If a severe iodine deficiency occurs during gestation, the newborn may suffer from cretinism which results in short stature and impaired mental function.
- In adults, goiter is the most common result of severe iodine deficiency. The midwestern U.S. was once referred to as the “Goiter Belt” due to the low iodine content in the soil that resulted in foods nearly devoid of iodine.
- Today, goiters are a far more rare condition due to the iodizing of salt as well as providing iodized salt licks for cattle which results in increased iodine intake whenever meats are consumed.
- Hypothyroidism is charactarized by sluggishness, dry hair, cold hands and feet, decreased body temperature, depression and very often, weight gain. While iodine deficiency may be a cause of hypothyroidism, it is usually not the main cause in most cases.
|
| Therapeutic Benefits: |
- Iodine is widely used as an antiseptic and is also used in sanitizing water.
|
| Things You Need to Know: |
- Dr. Broda Barnes insisted that hypothyroidism was the underlying cause of countless forms of illness including that of heart disease. The medical community as a whole however, has not embraced this premise.
- Regardless, it is extremely important that one contacts their medical doctor if they suspect that they have hypothyroidism rather than medically manage their own condition. Being one’s own doctor is even discouraged amongst physicians.
|
|
Iron |
| Function: |
- 60% to 70% of all iron makes up hemoglobin, which is in the red blood cells.
- The hemoglobin molecule functions by attaching four oxygen (O2) molecules, which are picked up in the lungs as the result of respiration. As hemoglobin travels throughout the body via the blood stream, it drops off vital oxygen to nourish the tissues. After oxygen is freed from hemoglobin, the same hemoglobin molecule picks up carbon dioxide (CO2), which is essentially waste from the body’s metabolic processes. The hemoglobin molecule picks up carbon dioxide and liberates oxygen because the partial pressure of carbon dioxide is much greater than the partial pressure of oxygen in the peripheral tissues so that carbon dioxide molecule essentially knocks off the oxygen molecule. The hemoglobin carrying carbon dioxide finds its way into the venous blood stream and returns to the heart where it is immediately sent to the lungs. In the lungs, the partial pressure of oxygen is much greater than the partial pressure of carbon dioxide. As a result, oxygen knocks carbon dioxide off of the hemoglobin molecule and liberates it into the lung where it is exhaled.
- Carbon monoxide (CO) like carbon dioxide and oxygen easily attaches to hemoglobin. Unlike carbon dioxide and oxygen, it will not easily allow itself to be released from the hemoglobin molecule once it is attached. As a result, the hemoglobin molecule that has carbon monoxide attached to it cannot perform the vital function of carrying oxygen nor can it perform the vital function of bringing carbon dioxide (the body’s metabolic waste) out from the body. As a result, the body essentially suffocates even though the person is actively breathing. This can occur where there is combustion in a poorly ventilated area.
- Hemoglobin also occurs in the form of myoglobin, which is found in muscle tissues. Myoglobin provides an energy boost when muscles are hard at work.
- Iron that is not in the form of hemoglobin, is stored in the liver, spleen and bone marrow.
|
| RDA: |
Men: 10 mg / day
Women: 18 mg / day |
| Sources: |
Bacon, Beef, Cashews, Caviar, Chicken, Chickpeas, Egg Yolks, Figs, Lentils, Liver, Molasses, Mussels, Oysters, Pecans, Pistachios, Pork, Prunes, Pumpkin Seeds, Raisins, Seaweed, Sesame Seeds, Spinach, Veal, Walnuts, Wheat Germ |
| Sign & Symptoms of Deficiency: |
- An iron deficiency will result in what is known as iron deficiency anemia. This form of anemia will cause the red blood cells to become smaller and paler and is referred to microcytic (small) hypochromic (pale) anemia.
- This will result in the blood being less able to carry oxygen to the tissues and will result in listlessness, fatigue irritability, pale complexion and generalized malaise.
- Treatment involves iron supplementation and increased consumption of iron rich foods. However, because there is usually plenty of iron in the average diet, a more common cause of iron deficiency is blood loss. Heavy menstrual bleeding can cause this, or internal bleeding as would be the case with an ulcer or a tumor or any other condition that would cause bleeding. Therefore, a proper diagnosis as to why a person has an iron deficiency in the first place must precede or at least accompany any plan to treat iron deficiency.
- Pregnancy also has the potential to produce an iron deficiency due to the mothers increased blood volume in addition to fetal demand for iron.
- Vegetarians are presented with a greater likelihood of experiencing iron deficiency due to the decreased bioavailability of iron in plant sources. Consuming iron-rich plant foods with acidic foods or vitamin C can help to improve the overall absorption of iron.
|
| Therapeutic Benefits: |
- Iron supplementation is beneficial for women that experience heavy menstrual bleeding, for pregnant women, for vegetarians (especially female vegetarians) or for anyone who has recently suffered or is actively suffering from any type of blood loss.
|
| Things You Need to Know: |
- Because there are several types of anemia and several causes for the said types, diagnosis and management of anemia is the job of a physician. Individuals who attempt to manage such conditions in their own may even temporarily cover up an underlying illness possibly subjecting themselves to greater danger in the long run.
- Iron absorption from plant sources is increased when consumed with Vitamin C.
- Tea, antacids, soy proteins such as tofu and the antibiotic tetracycline decrease iron absorption.
- Normally healthy men usually do not need iron supplementation unless they happen to fall into a group that is at a higher risk for iron deficiency.
|
|
Magnesium |
| Function: |
- Is the third most prominent mineral within the bones.
- Magnesium is required in the normal function of over 300 enzyme systems within the body. Magnesium is needed for vitamin D to work properly.
- Calcium within the cell causes muscles to contract. When muscles relax, calcium moves out of the cell and magnesium moves in.
- Magnesium is essential in transmitting nerve impulses across cell membranes.
- Magnesium allows glycogen within the liver to be converted into glucose for energy.
|
| RDA: |
400 mg / Daily |
| Sources: |
Almonds, Bluefish, Carp, Cod, Crab, Flounder, Haddock, Halibut, Hazelnuts, Herring, Lobster, Mackerel, Molasses, Oatmeal, Oysters, Peanuts, Pike, Pistachios, Salmon, Scallops, Shad, Shrimp, Snails, Snapper, Soybeans, Sunflower Seeds, Swordfish, Wheat Germ |
| Sign & Symptoms of Deficiency: |
- The body tends to absorb magnesium significantly more when there is a shortage within the body. Kidney excretion is also decreased when magnesium levels are low. As a result, frank deficiencies of magnesium are rarely seen but can be seen in alcoholics, as well as those who suffer from chronic diarrhea or poor renal function.
- The elderly may also develop magnesium deficiency if their diets are low in magnesium since their ability to effectively absorb magnesium decreases with age.
- Hyperexcitible nerve and muscle function is seen as an early sign of magnesium deficiency.
- Abnormal heart rhythm may also result from magnesium deficiency.
- Late signs of deficiency can include convulsions, tremors, confusion and delirim.
|
| Therapeutic Benefits: |
- Magnesium preparations are often used in laxitives
- Magnesium has a relaxing effect on muscles.
- Magnesium along with potassium may be helpful in lowering blood pressure
|
| Things You Need to Know: |
- People with lower magnesium levels have a higher incidence of heart disease.
- Lab animals fed low magnesium diets developed atherosclerosis, high cholesterol and elevated triglycerides.
- High calcium diets deficient in magnesium may result in calcificaltion of soft tissues rather than increased bone density. This would seem to suggest that while calcium is the main mineral of bone, magnesium seems to play a role in keeping calcium out of the soft tissues in the bones where it belongs.
- As a rule of thumb, take one mg. of magnesium for every two mg. of calcium consumed.
|
|
Phosphorous |
| Function: |
- The body maintains a constant ratio of calcium and phosphorous of 2:1. This ratio is found both in the bone as well as in breast milk. About 85% of the body’s phosphorous is found within the bones.
- The body’s utilization of fats, proteins and carbohydrates involve chemical reactions that require phosphorous.
- Membranes of every cell in the body consist of phospholipids, which combines fat and phosphorous.
- ATP, which is the molecular powerhouse of the body, actually stands for adenosine triphosphate, which is a phosphorous containing molecule.
- Like calcium, levels of phosphorous are hormonally controlled.
- The absorption of phosphorous is aided by vitamin D.
- Parathyroid hormone controls phosphorous levels by increasing the amount of phosphorous output from the urine.
- Calcitonin lso increases the amount of calcium that is excreted in the urine.
|
| RDA: |
700 mg / Daily |
| Sources: |
Almonds, Cheddar Cheese, Chicken, Flounder, Liver, Peanuts, Peas, Pumpkin Seeds, Sardines, Soybeans, Sunflower Seeds, Tuna, Veal |
| Sign & Symptoms of Deficiency: |
- Because phosphorous is in every living plant and animal, it is difficult to become phosphorous deficient.
- However the frequent use of antacids over time has been known to deplete phosphorous levels.
- Deficiency will result in bone pain, a loss of appetite, generalized weakness and increased risk of bone fractures
|
| Therapeutic Benefits: |
Phosphorous preparations are often used in laxatives |
| Things You Need to Know: |
- Too much phosphorous will result in decreased levels of calcium in the body and increased loss of calcium in the urine. People who are susceptible can develop kidney stones. This can often result in increased fracture risk.
- Frequent consumption of cola drinks can result in increased phosphorous levels and can result in a greater risk for osteoporosis and kidney stones especially over time. Occasional consumption of cola drinks do not pose any significant hazard in calcium phosphorous balance.
|
|
Potassium |
| Function: |
Potassium is an important electrolyte. Potassium promotes a regular heartbeat, promotes normal muscle contractions and regulates the transfer of nutrients to the cells. It also maintains normal water balance and preserves normal function of cells in the nervous system, heart, skeletal muscle, and kidneys. Potassium also promotes normal stomach juice secretion.. Potassium helps to maintain normal acid base balance within the body, allows nutrients to enter the cell and allows wastes to pass out. Potassium is involved in the transmission of nerve impulses |
| RDA: |
3500 - 4000 mg / Daily |
| Sources: |
Asparagas, Avocados, Bananas, Beans, Cantaloupe, Carrots, Chard, Citrus Fruit, Juices, Milk, Molasses, Nuts, Parsnips, Peas, Potatoes, Raisins, Sardines, Spinach |
| Sign & Symptoms of Deficiency: |
Deficiency is known as hypokalemia and results in weakness, paralysis, low blood pressure, irregular heart rate and possible cardiac arrest |
| Therapeutic Benefits: |
Potassium may be helpful with alcoholism, acne, allergies some forms of heart disease, and may help to prevent high blood pressure. Potassium may help with burns. Potassium helps to alkalize the blood which is beneficial in most cases since most people tend toward acidity. |
| Things You Need to Know: |
Potassium balance is critical. Therefore, consult a qualified professional such as your doctor or certified nutritionist to determine how much is right for you. Potassium is usually best when consumed in food sources since it is plentiful and safe in that form. Certain classes of people tend to be at higher risk for potassium depletion. This would include people over 55, pregnant or breast-feeding women, women who take oral contraceptives, alcoholics, people under stress and people who perform vigorous physical exercise. Cooking food in large amounts of water will cause the potassium to seep out. Steaming vegetables is better for this reason. |
|
Sodium |
| Function: |
Sodium is an important electrolyte. Helps regulate water and fluid levels inside and outside cells. Plays a crucial role in maintaining blood pressure. Is involved in muscle contraction and nerve transmission. Is involved in the body’s acid base balance. Sodium functions as an electrolyte and is present in every cell in the body. |
| RDA: |
2400 mg / Daily ( About a Level Teaspoon ) |
| Sources: |
Bacon, Beef, Bread, Butter, Clams, Green Beans, Ham, Milk, Olives, Pickles, Processed Foods, Sardines |
| Sign & Symptoms of Deficiency: |
Severe deficiency will result in hypovolemic shock. A less severe presentation will involve muscle and stomach cramps, fatigue, mental apathy, loss of appetite, and muscle twitching; especially in the legs. |
| Therapeutic Benefits: |
Important for anyone who suffers from acute or prolonged loss of body fluids. Important for people who suffer from Addison’s Disease. Also important for people who take diuretics and are on a low sodium diet and for people who perform heavy or intense work or for those who swear excessively |
| Things You Need to Know: |
In most cases, it is excessive sodium rather than a deficiency thereof that is most commonly seem. Too much sodium can increase blood pressure especially if potassium levels and potassium consumption is low. Higher levels of potassium will often dampen the effect that sodium has on increasing blood pressure |
|
Zinc |
| Function: |
- Zinc is involved in the action of over 70 different enzymes.
- Zinc is involved in the synthesis of DNA and RNA thereby directly effecting cell division, cell repair and cell growth.
- Zinc> is also in the normal development and growth of bone.
- Zinc plays an important role in reproductive function.
- Zinc plays an active role in activating Vitamin A. Therefore if either zinc or vitamin A are low, night blindness can result
|
| RDA: |
15 mg / Daily |
| Sources: |
Bacon, Beef, Beets, Chicken, Cocoa, Coconut, Corn, Herring, Lamb, Maple Syrup, Molasses, Oysters, Pork, Sesame Seeds, Soybeans, Sunflower Seeds, Turkey, Wheat Germ, Whole Wheat Bread, Yeast |
| Sign & Symptoms of Deficiency: |
- While a lack of zinc in the diet will obviously result in zinc deficiency, other factors can create a deficiency even when normal levels of zinc are consumed.
- These factors would include large doses of steroids, which might be taken with conditions such as asthma or various autoimmune diseases.
- Alcohol consumption increases the output of zinc in the urine.
- Excessive supplementation of copper can also result in decreased zinc levels.
- Oral contraceptives and pregnancy can both have a lowering effect on zinc levels. It is important for a pregnant woman to have adequate zinc levels since zinc is involved in so many metabolic processes including RNA and DNA synthesis. Some research suggests that low zinc levels during pregnancy can result in birth defects and low birth weight.
- Zinc deficiency will result in slowed growth, loss of appetite, decreased taste perception, possible skin rash, delayed or slowed sexual development and enlargement of the spleen and liver.
- A specific disease associated with poor zinc absorption is known as acrodermatitis enteropathica. This results in diarrhea, muscle wasting, loss of hair and skin lesions.
|
| Therapeutic Benefits: |
- Zinc oxide is used for treatment of burns and wounds to the skin.
- Zinc supplements have been shown to speed the rate of wound healing.
- Zinc is also effective in restoring taste perception in some cases.
- Zinc lozenges have been shown to speed recovery time with cold viruses but must be taken at the first sign of illness
|
| Things You Need to Know: |
- Zinc is one of the more commonly deficient nutrients in the western diet and as a result, supplementation may be beneficial especially if one’s circumstances predisposes them to zinc depletion.
- An illness known as Wilson’s disease results in dangerously high levels of copper. Zinc supplementation is helpful with this condition because increased levels of zinc will decrease copper levels.
- People with Crohn’s disease may benefit from zinc supplementation.
- While some research suggests that low zinc levels during pregnancy can result in birth defects and low birth weight, over consumption also presents risks during pregnancy. As a result, it is best to discuss with your doctor the proper amount to supplement with ir ti simply take a prenatal vitamin.
|
|
Trace Minerals |
|
Boron |
| Function: |
The parathyroid glands contain high concentrations of boron. Boron is important in the development and preservation bone halting demineralization of bone and by increasing calcium absorption and metabolism. Boron aids in some enzymatic reactions and regulates various hormones. Possibly involved in strengthening the immune system. May help with arthritis pain and stiffness. May help to reduce hypertension. |
| RDA: |
N/A |
| Sources: |
Almonds, Brazil Nuts, Broccoli, Caviar, Cheeses, Kelp, Milk, Pudding, Salmon, Sardines, Tofu, Turnip Greens, Yogurt |
| Sign & Symptoms of Deficiency: |
The most common result of boron deficiency is that of poor bone development and maintenance. |
| Therapeutic Benefits: |
May be helpful for individuals who are at higher risk for developing osteoporosis. Boric acid is often used as an eyewash and as an antiseptic. |
| Things You Need to Know: |
Contact your doctor or dietician before considering supplementation with boron. |
|
Chloride |
| Function: |
Chloride is a constituent of stomach acid known as hydrochloric acid (HCl). Chloride interacts with sodium, potassium and carbon dioxide to maintain normal acid base balance within the body. |
| RDA: |
N/A |
| Sources: |
Sea Salt, Table Salt |
| Sign & Symptoms of Deficiency: |
Chloride deficiency is extremely rare in the U.S. but can be seen with continuous vomiting. Chloride deficiency results in nausea, vomiting, confusion, weakness and coma if the deficiency is severe enough. |
| Therapeutic Benefits: |
Chloride is used therapeutically only in very ill patients with acid/base imbalance. This is done under medical supervision in a hospital setting |
| Things You Need to Know: |
Unless recommended by your doctor, chloride supplementation is almost always unnecessary. |
|
Chromium |
| Function: |
Chromium plays an important role in glucose metabolism |
| RDA: |
50 - 200 mcg |
| Sources: |
Oysters, Eggs, Whole Grains, Mushrooms, Meats, Cheese, Brewer's Yeast |
| Sign & Symptoms of Deficiency: |
- Chromium deficiency results in the impaired metabolism of glucose, fat and protein.
- Slowed growth and reduced longevity have resulted in tests with laboratory animals.
- Low chromium levels may increase the likelihood of Type II diabetes and heart disease.
- Western diets are often low in chromium while the Japanese diet has been shown to supply adequate amounts of chromium.
|
| Therapeutic Benefits: |
- Chromium seems to improve glucose tolerance and may be beneficial for diabetics or those who are at greater risk for diabetes. This of course does not suggest that other factors that are related to glucose tolerance such as exercise, proper diet and getting enough sleep should be ignored.
- One study demonstrated that supplementation with chromium may play a significant role in raising HDL’s (good cholesterol).
- Another study suggested that chromium supplementation may decrease the risk of developing coronary artery disease.
- Chromium may play an effective role as part of an overall program in weight loss.
- Chromium picolinate has been shown to be an effective form of chromium
|
| Things You Need to Know: |
- Diabetics should first consult their medical doctors before adding any supplements to their treatment regimen. Supplements that lower blood sugar in people who already take insulin or oral hypoglycemic agents can have adverse consequences in some cases. Therefore, while such supplementation may prove beneficial, the oversight of a qualified professional is strongly advised.
|
|
Cobalt |
| Function: |
Promotes normal red blood cell formation. Component of Vitamin B12. Is involved in enzymatic reactions. Aids in the formation of myelin sheath which insulates nerves and speeds transmission of nerve impulses. Cobalt acts as a catalyst in the chemical reactions that form vitamin B12. |
| RDA: |
N/A |
| Sources: |
Clams, Dairy, Kidney, Liver, Meats, Oysters |
| Sign & Symptoms of Deficiency: |
As with B12 a cobalt deficiency can result in pernicious anemia since B12 is composed of cobalt. This will result in weakness in the arms and legs, nausea, appetite loss, weight loss, bleeding gums, tingling and numbness in the hands and feet, pale lips and gums, confusion, poor memory and difficulty maintaining balance. Unlike other anemias, B12 and cobalt deficient anemias produce not only symptoms exclusively related to anemia but also present with neurological components. |
| Therapeutic Benefits: |
Radioactive cobalt-60 is used to treat various cancers. Anemias that do not respond to other treatments may in some cases respond to cobalt supplementation. “Vegan” vegetarians are often low in cobalt and may benefit from supplementation. People with anorexia nervosa or with bulimia may benefit from supplementation |
| Things You Need to Know: |
Excessive cobalt can lead to enlargement of the thyroid and enlargement of the heart resulting in congestive heart failure. Some brands of beer contains cobalt as a stabilizer. Alcoholics who consistently consume cobalt stabilized beer may eventually experience cobalt toxicity. |
|
Copper |
| Function: |
- Copper is a component of superoxide dismutase (SOD). SOD is an antioxidant which plays the role of uptaking excess oxygen from the tissues that would otherwise result in free radical damage.
- Ceruloplasmin, which is involved in the transport of iron within the blood, has copper as a major component.
- Copper promotes normal red blood cell formation. 2
- Copper is also involved in the formation and maintenance of collagen.
- Copper assists in several enzymes that are involved in forming melanin or skin pigment. 2
- Copper promotes normal insulin function. 2
- Copper helps to maintain the myelin sheath, which increases nerve conduction. 2
|
| RDA: |
2 mg |
| Sources: |
Almonds, Barley, Brazil Nuts, Cashew Nuts, Hazelnuts, Honey, Liver, Lobster, Molasses, Mushrooms, Mussels, Oysters, Peanuts, Raisins, Salmon, Wheat Germ |
| Sign & Symptoms of Deficiency: |
- Deficiency is rare but will result in anemia, decreased white blood cell count, weakened immunity, faulty collagen formation, loss of hair and skin pigmentation. 2
- Iron, calcium and vitamin C decrease the amount of copper absorbed.
- As previously stated, anemia can result from copper deficiency since iron depends upon copper for absorption, transport and utilization.
- Copper deficiencies can be seen at birth as the result of enzyme defects or the inability to absorb copper at sufficient levels. Menke’s syndrome and albinism are examples
|
| Therapeutic Benefits: |
Mainly the treatment of a copper deficiency |
| Things You Need to Know: |
The birth control pill can increase copper levels. |
|
Fluoride |
| Function: |
- Fluoride is mainly found in teeth and bones.
- It is believed to make teeth more resistant to cavities by making the tooth less vulnerable to acids and by reducing the movement of other minerals out of the enamel.
- Most fluoride is stored in the bone.
|
| RDA: |
There is much controversy as to how much fluoride one should ingest. Some recommend a 1mg-fluoride supplement for areas where the water is not fluoridated especially for very young children before their teeth have fully formed. |
| Sources: |
Apples, Cod, Kidneys, Salmon, Sardines, Tea, Water
The amount of fluoride in any food source depends greatly on where that particular source came from as fluoride levels vary from area to area. |
| Sign & Symptoms of Deficiency: |
- Over extended periods of time, lab animals deprived of fluoride have developed reproductive and growth problems.
- This has yet to be demonstrated in humans and would be very unlikely to occur since fluoride is naturally occurring in soil and is added to the water
|
| Therapeutic Benefits: |
While fluoridation of water has been controversial, it has been said to reduce the formation of cavities by 40-70% |
| Things You Need to Know: |
- Excess fluoride presents a far greater problem than a lack thereof. Excess consumption usually results from consuming water from deep wells.
- Fluoride toxicity is known as fluorosis. This results in discoloring, mottling and weakening of the tooth enamel. This usually occurs with children who receive over 20mg of fluoride a day for extended periods of time and not from using fluoridated toothpaste or from drinking fluoridated waters.
- Extremely excessive amounts of fluoride can result in convulsions, respiratory failure and cardiac failure. This would not occur with well water consumption but would more likely be seen with an overdose of sodium fluoride tablets
|
|
Germanium |
| Function: |
Germanium boosts oxygenation of the tissues and may aid in strengthening the immune system. |
| RDA: |
N/A |
| Sources: |
Aloe Vera, Comfrey Chorella, Garlic, Ginseng, Onions, Shiitake Mushrooms, Suma |
| Sign & Symptoms of Deficiency: |
Deficiency may effect the immune system but no proven deficiencies of germanium are documented in the research at this time. |
| Therapeutic Benefits: |
Strengthens the immune system. May help rid the body of toxins. May treat food allergies. Oil form of germanium is used in aromatherapy. May help with candidiasis. May aid in wound healing. |
| Things You Need to Know: |
N/A |
|
Manganese |
| Function: |
- Manganese is involved with many enzymes in the body related in the production of energy.
- Like copper, it is also a component of superoxide dismutase.
- Manganese may have anti-aging properties.
- Manganese aids in carbohydrate metabolism.
- Works with Vitamin K to promote blood clotting.
- May have antioxidant properties as well.
|
| RDA: |
There is no RDA but usually about 4mg/day is advised |
| Sources: |
Almonds, Avocadoes, Barley, Brazil Nuts, Buckwheat, Chestnuts, Cloves, Flour, Ginger, Hazelnuts, Oatmeal, Peanuts, Peas, Pecans, Seaweed, Sunflower Seeds, Watercress |
| Sign & Symptoms of Deficiency: |
- Manganese deficiency in laboratory animals has resulted in slowed growth, skeletal abnormalities, infertility, and problems with sugar and protein metabolism and increased blood-clotting time.
- While deficiencies in humans are very rare it results in weight loss, low blood cholesterol, rashes and changes in hair color.
|
| Therapeutic Benefits: |
- May be helpful in people with problems related to glucose metabolism and in people who suffer from asthma. ·
- Consult your doctor before implementing any supplementation program.
|
| Things You Need to Know: |
- Manganese toxicity is not seen in people who consume manganese rich foods but with those who over supplement. As a result, food sources may be best.
- Very excessive amounts of manganese can lead to irreversible neurological disorders that resemble Parkinson’s Disease. This is almost always seen with people who work with manganese oxide and is not normally seen in the general population.
|
|
Molybdenum |
| Function: |
- The enzyme xanthine oxidase, which is involved in converting nucleic acids into uric acid, contains molybdenum. If a person consumes too much molybdenum, they will subsequently produce too much xanthine oxidase. If this occurs over a long period of time, it can result in the uric acid crystals being deposited into joints causing the condition known as gout.
- Molybdenum levels lower copper levels and copper levels lower molybdenum levels.
|
| RDA: |
150 - 500 mcg |
| Sources: |
Legumes, Meats, Whole Grains |
| Sign & Symptoms of Deficiency: |
- Molybdenum deficiencies are extremely rare.
- Tests with laboratory animals that were deprived of molybdenum demonstrated slowed growth, rapid heartbeat, rapid breathing, night blindness and irritability.
|
| Therapeutic Benefits: |
- While the benefits of molybdenum have not been thoroughly researched it is believed that molybdenum may play some type of role in cancer prevention since in an area of China where molybdenum levels are known to be very low in the soil, higher cancer rates are observed in the esophagus. Further investigation is needed to substantiate this hypothesis.
- Molybdenum may protect teeth and enhance iron absorption. 2
|
| Things You Need to Know: |
- High molybdenum levels increase the likelihood of getting gout. One area in Russia has very high levels of molybdenum in the soil and in that same area is an unusually high rate of gout.
|
|
Selenium |
| Function: |
- The enzyme glutathione peroxidase contains selenium as a component. Glutathione peroxidase inactivates peroxides which prevents oxidation of tissues.
- Glutathione peroxidase works hand in hand with vitamin E to prevent peroxide damage to cells
|
| RDA: |
50 - 200 mcg is considered a safe and reasonable dosage |
| Sources: |
Organ Meats, Seafood, Whole Grains
The exact amount of selenium depends upon the soil that the food source is derived from. |
| Sign & Symptoms of Deficiency: |
- Deficiencies in selenium in laboratory animals has resulted in infertility, muscular dystrophy, pancreatic fibrosis in chicks and generalized sickliness in cattle and sheep.
- Selenium deficiencies also resulted in an increased number and growth rate of tumors in laboratory animals
|
| Therapeutic Benefits: |
- High selenium intake provides a protective effect against peroxidase damage and peroxidase damage seems to be related to cancer.
- In areas where selenium content is higher in the drinking water, lower cancer rates are seen. Breast, colon, prostate and lung cancer occurs at lower rates when selenium rates are high.
- Selenium may also help to protect against heart disease, may have anti-aging properties and may reduce or delay cataract formation.
|
| Things You Need to Know: |
- Zinc and copper counter the effects of selenium so it may be beneficial to supplement with selenium if one already consumes high levels of zinc or copper.
|
|
Silicon |
| Function: |
Silicon is essential for collagen formation. Plays a role in bone growth. Strengthens blood vessels, cartilage and tendons. Most silicon is found in the connective tissue. |
| RDA: |
N/A |
| Sources: |
Apples, Beets, Brown Rice, Horsetail, Legumes, Root Vegetables, Soybeans, Whole Grains |
| Sign & Symptoms of Deficiency: |
Lab studies with chicks showed that a silicon deficiency can lead to skull, bone and joint abnormalities |
| Therapeutic Benefits: |
Silicon may boost the immune system, aid in preventing osteoporosis, reduce blood pressure and play a part in reducing overall risk for cardiovascular disease. Silicon is also believed to be helpful for improving nails, skin and hair. |
| Things You Need to Know: |
Because silicon is present in so many foods, deficiency is extremely unlikely and supplementation is probably unnecessary although some sources recommend it for hair, skin and nails. |
|
Sulfur |
| Function: |
Aids with bile secretion from the liver. Aids in metabolism. Involved in oxidation reduction reactions. Is a component of biotin and vitamin B1. |
| RDA: |
N/A |
| Sources: |
Beans, Eggs, Fish, Garlic, Meats, Milk, Poultry, Wheat Germ |
| Sign & Symptoms of Deficiency: |
While sulfur is a component of methyl sulfonyl methane and several amino acids and these substances are themselves involved in many crucial roles within the body, no recorded deficiencies for sulfur itself are recorded |
| Therapeutic Benefits: |
Sulfur aids in the treatment of aluminum, cadmium, mercury and lead poisoning. Methyl sulfonyl methane has been shown to diminish pain and treat allergic conditions. Sulfur may extend life span. |
| Things You Need to Know: |
Supplementation is usually unnecessary. |
|
Vanadium |
| Function: |
May play a role in cholesterol metabolism and in hormone production. 2 May play a role in thyroid function. 2 Involved in the metabolism of bones and teeth. 2 |
| RDA: |
N/A |
| Sources: |
Cereals, Dill, Liver, Mushrooms, Parsley, Seafood, Soy |
| Sign & Symptoms of Deficiency: |
Laboratory animals demonstrated impaired reproductive ability and increased infant mortality. |
| Therapeutic Benefits: |
May play a role in preventing heart attacks. |
| Things You Need to Know: |
Vanadium and chromium may interfere with each other |
|
