Minerals

Calcium

Calcium is essential for healthy bones and teeth and cardiovascular health. Calcium is deposited through the foods you eat, and when your blood needs calcium it takes it from the bones. When the blood takes more than you have, eventually bones will weaken and become fragile. In order for calcium to be absorbed in the body, sufficient levels of vitamin D must be present. Calcium helps in the prevention of osteoporosis. Adequate calcium consumption is the most important during childhood and adolescence. During this phase in one’s life, bones are being hardened and one can build up levels of calcium for future use. Throughout your entire life calcium is very important because there is continuous turnover of calcium in your bones.

The absorption rate of calcium decreases as we get older, and calcium needs are different for everyone. Some of the foods that can interfere with the proper absorption of calcium are; Caffeine, alcohol, and high protein intake.

RDA: 800 mg

Natural food sources: milk, cheese, yogurt, leafy green vegetables, salmon, sardines, peanuts, walnuts, broccoli, kale, sunflower seeds

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Chlorine

No recommended dietary allowance has been established for chlorine. Most likely if your daily salt consumption is average, you are probably getting enough. Chlorine works to regulate the blood’s alkaline-acid balance, and aids in the cleaning of body wastes.

Natural Food Sources: table salt, olives

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Chromium

Chromium works with insulin in the metabolism of sugar, and assists in the metabolism of carbohydrates, proteins, and fats. Chromium supplementation can help relieve the symptoms of hypoglycemia and may even prevent some people from developing diabetes. Chromium plays a role in helping us turn carbohydrates into glucose, which is a source of energy. In addition, chromium protects the heart and arteries. By eating processed foods that are high in sugar, the amount of chromium we excrete increases. Therefore, many of us do not get enough chromium in our daily diets.

RDA: 50 to 200 mcg

Natural Sources: brewer’s yeast, chicken, meats, whole grains, grape juice, orange juice, broccoli, clams

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Cobalt

Cobalt is a mineral which is part of vitamin B12. Cobalt is essential for red blood cells, and must be obtained from food sources. The primary use for cobalt is to ward off anemia, and only very small amounts are necessary.

RDA: None

Natural Sources: meat milk, oysters, clams

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Copper

Copper is necessary for the body’s iron to be converted to hemoglobin, and inadequate amounts may contribute to numerous health problems. Some of those health problems may be increased blood pressure, problems with heart rhythm, and possibly cholesterol problems. Copper is also necessary for the utilization of vitamin C, and the absorption and use of iron. Some of the benefits that accrue from adequate amounts of copper are as follows: regulate blood pressure, maintain balance in cholesterol levels, aid in the prevention of anemia, maintain energy levels, and prevent heart rhythm problems. Some of the elements that work against copper are high levels of zinc supplementation.

RDA: 1.5 to 3 mg

Natural Sources: whole wheat, nuts, peas, most seafood, mushrooms, prunes, cherries, dried beans

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Fluorine

Fluorine is used in the prevention of tooth decay and strengthening of bones. People usually get adequate amounts from fluoridated drinking water.

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Iodine (Iodide)

Iodine is part of a chemical messenger in the thyroid gland that regulates growth and development. Inadequate levels of iodine may result in a swelling of the thyroid gland. Results, such as slow mental reaction, weight gain, and a lack of energy are attributed to the lack of iodine. Some of the foods that have a tendency to your body’s use of iodine are cabbage, Brussels sprouts, cauliflower, broccoli, almonds, and peaches.

RDA: 150 mcg

Natural Sources: Onions, seafood, iodized salt, spinach

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Iron

Iron is an essential component of hemoglobin and is required for life. Iron is necessary for the production of hemoglobin, and without hemoglobin the red blood cells would not transport oxygen throughout the body. Usually menstruating, pregnant, and nursing women, and people with bleeding conditions need to make sure they are getting enough iron. Iron is beneficial in preventing and treating iron-deficiency anemia. Some of the other health benefits derived from iron are: prevent fatigue, promote immunity, and improve depression by balancing ones mood.

RDA: Men: 10 mg Women: 15 mg   Postmenopausal: 10 mg

Natural Sources: red meat, poultry, dried apricots, dried peaches, oatmeal, potatoes, beans

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Magnesium

Magnesium is necessary for the absorption effectiveness of calcium, vitamin C, phosphorous, sodium, and potassium. Some of the healing benefits of magnesium are as follows: protect against heart disease; aids in fighting depression; lower blood pressure; can help strengthen muscles, and slow bone loss. The mineral is a necessity for effective nerve and muscle functioning.

RDA: Men: 350 mg Women: 280 mg

Natural Sources: nuts, green leafy vegetables, bananas, dairy products, and meats.

NOTE: Large amounts of magnesium over an extended period of time could be toxic, especially if you have impaired kidney function.

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Manganese

Manganese plays an important role in the health of your bones, and is needed for normal bone structure. Manganese helps protect against heart disease and other degenerative diseases. Manganese acts as an antioxidant protecting our bodies against wear and tear.

RDA: Estimates Safe and Adequate amounts: 2 to 5 mg

Natural Sources: Whole grain cereals, nuts, fruits, green leafy vegetables

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Molybdenum

Molybdenum is an essential component of several enzymes that are responsible for the use of iron, a mineral essential to the formation of red blood cells. Molybdenum may also fight certain types of cancer and aid in reducing tooth decay. This mineral also aids in carbohydrate and fat metabolism.

RDA: Estimates Safe and Adequate amounts: 75 to 250 mcg

Natural Sources: dark-green leafy vegetables, breads, cereals, legumes, milk products

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Phosphorus

Phosphorous exists in every cell found in the human body. In order for phosphorous to function correctly, vitamin D and calcium must be present. The ideal balance should be a two to one ratio, that is, there should be twice as much calcium as phosphorous. Phosphorous is essential for normal bone and tooth structure and is involved in all of the body’ physiological chemical reactions. Phosphorous assists in the growth and repair of the body, in addition to providing energy. Phosphorous also plays a role in reducing the pain associated with arthritis.

RDA: 800 to 1200 mg

Natural Sources: Fish, poultry, meat, nuts, eggs, whole grains.

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Potassium

Potassium has been associated with lower blood pressure and fewer deaths from strokes. It works with sodium in order to manage the body’s balance of fluid. Potassium helps the body get rid of sodium, which results in losing excess fluid. By losing excess fluid you reduce the risk of increasing your blood pressure. Potassium also normalizes heart rhythms, therefore protecting the body against strokes.

RDA: None established, but 2000 to 4000 mg a day is sufficient.

Natural Sources: citrus fruits, bananas, potatoes, prune juice, carrot juice, orange juice, vegetables (steamed, not boiled)

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Selenium

Selenium is an antioxidant, and works best when combined with vitamin E. Together they can slow down the aging process and hardening of tissues caused by oxidation. The benefits of selenium are as follows: aids in prevention of certain cancers; boosts immunity, and help mood balance; improve symptoms of rheumatoid arthritis and other inflammatory diseases.

RDA: Men: 70 mcg Women: 55 mcg

Natural Sources: Seafood, bagels and breads, bran, dairy products, whole grain cereals

Note: Doses of 5 mg or greater can produce toxic effects.

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Sodium

Sodium is important in maintaining calcium and other minerals soluble in the blood. Too much sodium though, known as salt, can deplete potassium levels. Too much sodium makes your body retain water, and that extra fluid ends up in the blood stream and can increase blood pressure. Since potassium helps control blood pressure, low levels of potassium can result in high blood pressure.

RDA: None established

Natural Sources: Shellfish, salt, bacon, carrots, beets.

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Zinc

Zinc’s main purpose is ensuring the efficient flow of processes in the body and maintains enzymes and cells. Zinc may be beneficial in many other areas such as: maintaining sense of taste; promote healing time for both internal and external wounds; aid in the treatment of infertility; promote mental alertness and maintain memory; and potentially some vision problems.

RDA: Men: 15 mg Women: 12 mg

Natural Sources: Seafood (especially oysters), lean beef, poultry, pumpkinseeds, milk, eggs.

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Vitamin

Vitamin A (Beta Carotene)

Vitamin A occurs in two forms - retinol and carotene. Vitamin A is a fat soluble vitamin, and plays a major role in vision and cell growth/development. Vitamin A also helps to treat acne, superficial wrinkles, and speed wound healing (topical form). Vitamin A is known to shorten the duration of diseases, and protect against poor night vision.
NOTE:  Excess amounts of Vitamin A can be toxic when more than 50,000 IUs are taken on a daily basis for many months.

RDA:  Men:  5,000IUs       Women: 4,000IUs

Natural Sources:  orange, yellow, and green leafy vegetables, eggs, milk and dairy products, fish liver oil.

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Vitamin B1 (Thiamine)

Vitamin B1 is a water soluble vitamin, and therefore, excess amounts are not stored in the body. Due to the fact that B vitamins are synergistic, they are more potent when used together rather than separately. Some of the benefits of Vitamin B1 are as follows: aids in the digestive process; assists in fighting air/sea sickness; promotes growth; helps to relieve depression. NOTE:  Cooking heat usually destroys the vitamin. Other potential factors that work against this vitamin are: caffeine, alcohol, food-processing methods, air, water, estrogen, and antacids.

RDA:  Men: 1.5 mg         Women: 1.1 mg

Natural Sources:  Brewer's yeast, whole-grain wheat and rye products, oatmeal, brown rice, peanuts, bran, lean pork, green peas

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Vitamin B2 (Riboflavin)

Vitamin B2 is water soluble and is known to do the following:  improve memory; combat certain cancers; help to prevent cataracts; help eliminate sore mouth, lips, and tongue; promote healthy skin, nails, and hair. The people that are most likely to be deficient in this vitamin are the elderly, people who do not consume dairy products, extremely active people.

RDA:  Men:  1.7 mg         Women:  1.3 mg

Natural Sources:  milk, yogurt, cheese, cottage cheese, egg whites, beef, pork, lamb, chicken, leafy green vegetables

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Vitamin B5 (Pantothenic Acid)

Pantothenic Acid is a water soluble vitamin and a member of the B-complex family. This vitamin aids in easing arthritis pain; speeds up wound healing; lowers cholesterol and triglycerides; and reduces fatigue. Pantothenic Acid is essential for the conversion of fat and sugar to energy. Most commonly found in B-complex formulas

Doses Usually Taken: (NO RDA) 4 to 7 mg

Natural Sources:  meat, mushrooms, whole grains, peanuts, chicken, cashews, lentils, soybeans

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VitaminB6 (Pyridoxine)

Vitamin B6 is water soluble, its healing characteristics are as follows: assists in preventing various nervous and skin disorders; strengthens immune system; helps alleviate nausea; and works as a natural diuretic. Vitamin B6 is necessary for many important functions in the human body, including making red blood cells; helping the body use protein, fats and carbohydrates. In addition to keeping your nervous system functioning properly, vitamin B6 also aids in the conversion of the amino acid tryptophan into niacin. Too much vitamin B, doses over 500 mg, can be dangerous. Daily doses of 2-10 grams may cause neurological disorders.

RDA:  Men:  2 mg         Women:  1.6 mg

Natural Sources:  wheat bran, walnuts, peanuts, tuna, whole-wheat products, soybeans, chicken, pork, herring, cantaloupe, cauliflower

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Vitamin B12 (Cobalamin)

Vitamin B12 is water soluble and assists in the prevention of anemia; battles fatigue by increasing energy; maintains a healthy nervous system; and may improve concentration, memory, and balance. Most experts seem to agree that the best way to determine if you are deficient in this vitamin, is to get a B12 test. This vitamin is not absorbed well by the stomach, and needs to be combined with calcium in order to be beneficial to the body.

RDA:  2mcg

Natural Sources:  liver, beef, oysters, tuna, eggs, milk, cheese

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Vitamin B13 (Orotic Acid)

Vitamin B13 is not available in the United States. Its primary purpose is in the metabolization of folic acid and vitamin B12. Some of the health benefits may possibly be in the prevention of certain types of liver problems, and aid in the treatment of multiple sclerosis.

RDA: None established

Natural sources:  whey, root vegetables

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Biotin (Coenzyme R or Vitamin H)

Biotin is a water soluble vitamin, and a member of the vitamin B family. Some of the benefits of this vitamin, are as follows:  improve the health of hair and skin; aid in the preventive treatment for baldness; and strengthen fingernails. Biotin is also required for helping our bodies make glucose, and helps our bodies use fat and other nutrients. The major food that works against biotin are raw egg whites. Biotin is usually included in most B-complex supplements.

RDA:  30 to 100 mcg

Natural Sources:  Brewer's yeast, soybeans, milk, peanuts, walnuts, egg yolk, molasses, wheat bran, oats

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Vitamin C (Ascorbic Acid)

Vitamin C is water soluble and plays a major role in the formation of collagen. Collagen is important for growth and repair of body tissue cells, gums, blood vessels, bones, and teeth. Vitamin C also helps to fight heart disease; may prevent certain cancers; reduces the severity of colds; speeds up healing process after surgery; protects against cataracts; and assists in decreasing and lowering blood pressure. Vitamin C is an antioxidant, which helps to protect the body's cells from oxidation. Oxidation occurs when free radicals attack and damage cells. As a result, the cell damage could set off a number of health problems.

RDA:  60 mg

Natural Sources:  citrus fruits and juices, red/green bell peppers, tomatoes, strawberries, cantaloupe, broccoli, green and leafy vegetables

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Vitamin D (Calciferol, Viosterol, Ergosterol)

Vitamin D is fat soluble and can be acquired through sunlight, diet or supplements. Vitamin D is known to help prevent rickets; fight osteoporosis; aid in the absorption of vitamin A; and possible protect against certain cancers. In order to use calcium, to make strong bones, vitamin D must be present. Our bodies can actually make vitamin D from the ultraviolet rays of the sun. Please note that too much vitamin D could result in excess levels of calcium in your blood. 20,000IUs daily over an extended period of time can produce toxic effects in adults.

RDA:  200-400 IUs or 5-10 mcg

Natural Sources: milk and dairy products, fatty fish

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Vitamin E (Tocopherol)

Vitamin E is fat soluble and the health benefits are plentiful. Some of the benefits derived from vitamin E are as follows: slow cellular aging process due to oxidation; reduce risk of heart disease; prevent blood clots; prevent thick scar formation, both internally and externally; boost the immune system; alleviate fatigue; and protect against cataracts. Vitamin E is a very powerful antioxidant, and protects the body's cells from oxidation. Vitamin E also works by protecting the proteins in the lens in the eye, from oxidative damage from sunlight - hence, the protection against cataracts.

RDA:  Men:  15 IU (10mg)         Women:  12 IU (8mg)

Natural Sources: corn oil, wheat germ, vegetable oils, nuts, sunflower seeds, leafy greens, spinach, whole grain cereals, eggs

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Folic Acid (Folacin, Folate)

Folic Acid is water soluble, and a B-complex vitamin. A diet that is lacking this vitamin could lead to anemia, fatigue, paleness, and a loss of appetite. Some of the benefits that accrue from folic acid are as follows:  wards off anemia; helps prevent birth defects; promotes healthier looking skin; acts as an analgesic; and improves lactation. Folic Acid is essential for normal tissue growth, by helping the cells in the body multiply and divide.

RDA:  Men:  200 mcg         Women:  180 mcg

Natural Sources:  deep-green leafy vegetables, carrots, liver, oranges, orange juice, eggs, milk, lima beans, navy beans, cantaloupe, apricots, whole and dark rye flour

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Inositol

Inositol is water soluble and a member of the B-complex family, and a lipotropic (fat emulsifier). Inositol combines with choline to form lecithin, to help metabolize fats and cholesterol. Inositol may help lower cholesterol levels; protect against cataracts in people with diabetes; aid in redistribution of body fat; and produce a calming effect. This vitamin keeps membranes healthy, and carries messages throughout the body. Inositol also seems to protect premature babies from developmental problems. Mothers' milk usually contains 100-200 milligrams in every quart.

RDA: None established

Natural Sources:  fresh fruits, nuts, beans, grains, seeds, cantaloupe, grapefruit, raisins

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Vitamin K (Menadione)

Vitamin K is fat soluble, and helps in controlling blood flow. Some of the other benefits are as follows:  promotes proper blood clotting; and assist in preventing internal bleeding and hemorrhages. Without vitamin K, a simple cut or scrape would be a very serious problem. Usually people that are in very poor health tend to be deficient in this vitamin. Since the RDA is so low it is very easy to get the essential amounts through food sources.

RDA:  Men:  80 mcg         Women:  65 mcg

Natural Sources:  parsley, spinach, broccoli, brussel sprouts, cabbage, lettuce, vegetable oils, yogurt, dairy products, soybean oil

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Niacin (Nicotinic Acid, Niacinamide, Nicotinamide)

Niacin is a water soluble vitamin, and a member of the B-complex family. Niacin is one of the most effective vitamins for lowering cholesterol. In addition, Niacin has other benefits, such as:  lowering triglycerides; may help prevent certain types of cancer; increases circulation; and aids in promoting a healthy digestive system. Niacin is necessary for a healthy nervous system and certain functions of the brain. A lack of niacin may result in a negative personality change. Niacin helps form enzymes that contribute to your body's ability to convert sugars into energy, use fats, and keeping tissues healthy. Niacin can produce negative side effects when taken in doses above 100 mg.

RDA:  Men:  15 mg         Women:  13 mg

Natural Sources:  whole grains, lean meats, milk, eggs, peanuts, dates, figs, prunes, white meat of poultry

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PABA (Para-aminobenzoic Acid)

PABA is water soluble and a member of the B-complex family. Currently there has not been a RDA established for this vitamins. PABA is used for its sun screen properties, and helps form folic acid. PABA can be used as an ointment to protect against sunburn; reduce the pain of burns; keep skin healthy; and assist in the delaying of wrinkles.

RDA:  None established

Natural Sources: liver, kidney, whole grains, rice, bran, wheat germ, molasses

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Choline

Choline is a member of the B-complex family. Choline is a lipotropic, and works with inositol to utilize fats and cholesterol. Some of the other uses of choline are as follows:  helps improve memory; reduce cholesterol and control cholesterol buildup; aid in the prevention of liver damage due to alcohol; produce a soothing effect and control mood swings; assists in the treatment of Alzheimer's disease; and may lower blood pressure. Choline is a building block for a chemical found in your brain which carries messages between nerve cells. Choline also plays a major role in making cell membranes.

RDA:  None established

Natural Sources:  oatmeal, soybeans, cauliflower, green leafy vegetables, kale, cabbage, peanuts, eggs, milk, chocolate

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CoQ10 (coenzyme Q10)

CoQ10 is a substance that is used by our cells during the respiration process. Reduced levels of coenzyme Q10 may contribute to aging. Increasing the levels of coenzyme Q10 may actually slow down the aging process. Some of the other benefits of CoQ10 are as follows:   jump starts the immune system; reduces the risk of heart attack; aids in the lowering of blood pressure; and has antioxidant properties.

Doses Usually Taken:  10 mg - 3 times a day

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