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ALL ABOUT MINERALS
A Reference and Information Guide
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Minerals: Table of Contents
Minerals: Overview Summary
Every living cell depends on minerals for proper structure and function. Minerals are needed for the formation of blood and bones, the proper composition of body fluids, healthy nerve function, proper operation of the cardiovascular system, among others. Like vitamins, minerals function as coenzymes, enabling the body to perform its functions including energy production, growth and healing. Because all enzyme activities involve minerals, they are essential for the proper utilization of vitamins and other nutrients. Nutritionally, minerals are grouped into two categories: bulk or essential minerals, also called macrominerals, and trace minerals or microminerals. Macrominerals such as calcium and magnesium are needed by the body in larger amounts. Although only minute quantities of trace minerals are needed, they are nevertheless important for good health. Microminerals include boron, chromium, iron, zinc, and many others.
Three basic classifications of minerals exist. They are "metallic minerals," "chelated minerals," and "colloidal minerals." Metallic minerals are found in their pure elemental form or as salts such as sodium chloride and zinc sulfate. They are the most commonly used form in nutritional supplements, esspecially for the essential minerals, because larger amounts are indicated. They are generally the least expensive form of minerals but their primary disadvantage is that their degree of absorption is the least of all three forms. Although they have their place, metallic minerals do not represent the full spectrum of all the trace minerals that are known to be of value in human nutrition.
Chelated minerals are the next step up the ladder in so far as the body's ability to assimilate. The term "chelate" originates from a Greek word that means "claw." In this process, be it either in the laboratory or in nature itself, a metallic mineral is "chelated" with an amino acid. The amino acid actually surrounds the metallic mineral like a claw and thereby helps to solubilize it, making the "mineral chelate" more bioavailable or useful to the body. Examples of chelated minerals are the magnesium aspartate (magnesium chelated with the natural aspartic acid) and chromium picolinate (chromium chelated with picolinic acid). In many cases, chelated minerals are about 40% more efficient in regards to absorption and assimilation into the body than metallic minerals.
Colloidal minerals are those that occur in nature in the colloid state. That is, they are minute particles that either are or can be easily dispersed in a medium such as water. In that they are made up of such small particles, there is a major increase in surface area giving them greater exposure to the liquid or solvent they are to be distributed in. This results in increased solubility, bioavailability, absorption, and usefulness to the body. Plant-derived colloidal minerals provide the best of all forms of minerals not only because of this increased solubility but also because they are associated with natural plant tissue. This gives them all the advantages of chelated and metallic minerals and more!
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Minerals: Summary Descriptions
Boron
Boron is a trace mineral that has many uses in the human body. It is primarily needed for healthy bones and teeth, and the proper metabolism of the essential minerals calcium, magnesium, and phosphorus. Boron also enhances brain function, promotes/improves alterness, helps to prevent osteoporosis, and builds muscles. Boron deficiency also accentuates vitamin D deficiency. It is required to convert vitamin D to its most active form within the kidneys. It also appears that boron is required to activate certain hormones including estrogen.Although most people are not deficient in boron, the elderly usually benefit by supplementing their diets with boron in 2mg to 3mg daily doses. It is older individuals, especially postmenopausal women who have a greater problem with calcium absorption and utilization. A study conducted by the Unites States Department of Agriculture indicated that within eight days of supplementing their daily diet with boron, a test group of postmenopausal women lost forty-percent less calcium and one-third less magnesium through their urine than they had before beginning boron supplementation.
Fruits and vegetables are the main sources of boron. It can be found in higher concentrations in apples, carrots, grapes, spinach, cabbage, nuts, pears, and many grains.
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Calcium
Recommended Dietary Allowances: adults, 800 mg; pregnant women and young adults, 1200 mgCalcium is needed for developing and maintaining the rigidity of bones. It also contributes to the formation of intracellular cement and the cell membranes, and regulation of nervous excitability and muscular contraction. About 90 percent of calcium is stored in bone, where it can be reabsorbed by blood and tissue. Milk and milk products are the chief source of calcium. Phosphorus, also present in many foods and especially in milk, combines with calcium in the bones and teeth. It plays an important role in energy metabolism of the cells, affecting carbohydrates, lipids (fatty acids in the blood that also include cholesterol and triglycerides), and proteins.
Calcium builds strong bones and healthy teeth. Keeps your heart beating regularly. Aids your nervous system, especially in impulse transmission. Helps in normalizing blood clotting action. Helps metabolize your body's iron. May help prevent bone loss associated with Osteoporosis. It is more effective when combined with: Vitamins A, C, & D, Iron, Magnesium, Manganese, Phosphorus, Potassium, Copper, Silica, Zinc, Boron, Selenium, Chromium, and many other trace minerals.
Conditions which may benefit from calcium supplementation:
- People with Hypertension (High Blood Pressure) may benefit from calcium. Several clinical studies have shown that calcium supplementation does have a blood pressure lowering effect.
- Heart disease and cholesterol levels: In one study, the daily administration of 2 grams of calcium carbonate (800 mg elemental calcium) over a period of one year, resulted in a 25% reduction in serum cholesterol in men with high cholesterol levels.
- Osteoporosis: Supplementation of calcium has been shown to be effective in reducing age-related bone loss or bone brittleness.
Natural sources of calcium are: milk and milk products (cheese, yogurt), soybeans, sardines, salmon. Peanuts, sunflower seeds, dried beans, green vegetables (kale, broccoli, collard greens) whole grains and unrefined cereals.
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Chloride
Recommended Dietary Allowances: adults, 750 mgA natural salt of the mineral chlorine, chloride works with sodium and potassium to help maintain the proper distribution and pH of all bodily fluids and encourages healthy nerve and muscle function. Independently, chloride contributes to digestion and waste elimination. It is a key component of hydrochloric acid, one of the gastric juices that digest foods.
A diet of unprocesses natural foods provides more than enough chloride for human health. Just a pinch of table salt contains about 250 mg, one-third of the Recommended Daily Allowance. Chloride deficiency is extremely rare and is usually due to illness. Excessive vomiting can reduce the stomach's chloride level, upsetting its pH balance and causing sweating, diarrhea, loss of appetite, slow and shallow breathing, listlessness, and muscle cramps. Although toxic in large amounts, excess chloride is excreted in urine, preventing potentially dangerous accumulation.
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Chromium
Recommended Dietary Allowances: adults, 50 mcg to 200 mcgAs a component of a natural substance called glucose tolerance factor, chromium works with insulin to regulate the body's use of sugar and is essential to fatty-acid metabolism. Its contribution to metabolism makes chromium a helpful supplement in weight loss programs. Additional evidence suggests that chromium may help deter atherosclerosis and reduce risk of cardiovascular disease. Inadequate chromium can result in alcohol intolerance, elevate blood sugar levels, and possibly induce diabetes-like symptoms such as tingling in the extremities and reduced muscle coordination.
Trace amounts of chromium are found in many foods, including: brewer's yeast, liver, lean meats, poultry, molasses, whole grains, eggs, and cheese. Chromium is not absorbed well, so the body must take in far more than it uses. Most people do not get enough dietary chromium and some may benefit from a multinutrient supplement.
Supplemental chromium may be used to treat some cases of adult-onset diabetes, to reduce insulin requirements of some diabetic children, and to relieve symptoms of hypoglycemia. Taken regularly in supplements greater than 1000 mcg, however, chromium inhibits insulin's activity and can be toxic.
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Cobalt
Cobalt is a mineral constituent of cobalamin which is more commonly recognized as Vitamin B12. Cobalt helps form red blood cells and also maintains nerve tissue. Consuming large amounts of inorganic cobalt stimulates growth of the thyroid gland. This in turn may lead to the overproduction of red blood cells, or a disorder known as polycythemia. Inorganic cobalt has no nutritional value, but is sometimes added to beer as an anti-foaming agent.To be biologically useful, (organic) cobalt must be obtained from foods such as liver, kidneys, milk oysters, clams, or sea vegetables. It also can be obtained from Vitamin B12 supplements. Vitamin B12, which is the largest and most complex family of B vitamins, is important for converting fats, carbohydrates, and protein into energy, for assisting in the synthesis of red blood cells and is critical for the production of RNA and DNA.
Vitamin B12 / cobalt takes several hours to be absorbed into the digestive tract and is not produced by plants, but can only be supplied through animal products. Dietary deficiency is uncommon, usually only found in alcoholics, strict vegetarians, and pregnant or nursing women. The deficiency more often stems from an inability to absorb rather than a lack of the substance. Signs of Vitamin B12 deficiency area; sore tongue, weight loss, body odor, back pains and tingling arms and legs.
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Copper
Recommended Dietary Allowances: adults, 1.5 mg to 3 mgCopper is indispensable to human health. Its many functions include the following: helping to form hemoglobin in the blood; facilitating the absorption and use of iron so that red blood cells can transport oxygen to tissues; assisting in the regulation of blood pressure and heart rate; strengthening blood vessels, bones, tendons, and nerves; promoting fertility; and insuring normal skin and hair pigmentation. Some evidence suggests that copper helps prevent cardiovascular problems such as high blood pressure and heart arrythmias and that it may help treat arthritis and scoliosis. Copper may also protect tissue from damage by free radicals, support the body's immune function, and contribute to preventing cancer.
Most adults get enough copper from a normal, varied diet, although supplementing with a high-quality multinutrient supplement, insures adequate intake. Seafood and organ meats are the richest sources of copper. Molasses, nuts, seeds, green vegetables, black pepper, and cocoa, among others, also contain significant quantities. Excess calcium and zinc will interfere with copper absorption, but a true copper deficiency is rare and tends to be limited to people either with certain inherited diseases that inhibit copper absorption, such as albinism, or with acquired malabsorption ailments, such as Crohn's Disease and celiac disease. Deficiencies may also occur in infants who are not breast-fed and some premature babies.
Symptoms of copper deficiency include brittle, discolored hair; skeletal defects; anemia; high blood pressure; heart arrythmias; and infertility. Taking more than 10 mg of copper daily can bring on nausea, vomiting, muscle pain, and stomach aches. Women who are pregnant or taking birth control pills are susceptible to excess blood levels of copper. Some research suggests that high levels of copper and iron may play a role in hyperactivity and autism.
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Fluoride
Recommended Dietary Allowances: adults, 1.5 mg to 4 mgFluoride, a natural form of the mineral fluorine, is required for healthy teeth and bones. It helps form the tough enamel that protects teeth from decay and cavities, and increases bone strength and stability. Since the 1950's, many U.S. cities have added fluoride to municipal drinking water at a ratio of about 1 part per million (ppm), or 1 mg per liter. Many believe that this practice is responsible for the 40 to 70 percent reduction in tooth decay that dentists have since observed. Fluoride's decay-reducing effects are strongest if children are exposed to the mineral while their teeth are forming. Fluoride toothpaste is helpful, but is not nearly as effective as regularly ingested fluoride. Fluoridated water provides most individuals with at least 1 mg of fluoride daily. Other dietary sources include: dried seaweed, seafood - especially sardines and salmon - cheese, meat, tea, and high-quality multinutrient supplements.
Nursing babies and children who do not regularly drink fluoridated water should be given supplements, but only under the supervision of a doctor or dentist. Excess fluoride can have adverse effects: at levels of 2 ppm to 8 pmm, the teeth may soften or discolor; at over 8 ppm, fluoride toxicity can depress growth, harder ligaments and tendons, make bones brittle, and induce degeneration of major body systems; 50 ppm may cause fatal poisoning. The low fluoride levels in fluoridated drinking water, however, pose no harmful effects to overall good health.
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Germanium
Organic germanium is a metallic trace mineral that is known primarily to improve cellular oxygenation, thus classifying it as an antioxidant nutrient. It has many other uses in the human body, to include: fighting pain, keeping the immune system functioning properly, ridding the body of harmful toxins and poisons, reducing damage from radioactivity, increasing the body's ability to absorb calcium from foods and supplements, and improving stamina and endurance, among others. 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. Kazuhiko Asai, a Japanese scientist, found that many illnesses could be improved through the daily intake of 100 to 300 milligrams of germanium. Some of these ailments include: rheumatoid arthritis, fibrositis, allergies, elevated cholesterol, candidiasis, viral infections, AIDS, and even some cancers.Although most people are not deficient in germanium, those that suffer from the aforementioned illnesses and the elderly usually benefit by supplementing their diets with germanium. Germanium is best obtained through the diet and can be found in garlic, shiitake mushrooms, onions, aloe vera, comfrey, ginseng, and suma.
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Iodine
Recommended Dietary Allowances: adults, 150 mcg; pregnant women, 175 mcgIodine was one of the first minerals recognized as essential to human health. For hundreds of years, it has been known to prevent and treat enlargement of the thyroid gland, a condition known as "goiter". Because iodine is part of several thyroid hormones, it strongly influences nutrient metabolism, nerve and muscle function, nail, hair, skin and tooth condition, and physical and mental development. It is also believed that Iodine may help convert beta carotene into Vitamin A. In addition, it is an effective antiseptic and water sterilizer.
Iodine is a fairly easy mineral to find. Seafoods, including seaweeds like kelp, clams, lobsters, oysters and sardines and other saltwater fish are nature's rigchest sources of iodine. Vegetables grown in iodine rich soils are also excellent sources of the mineral. Also, if you have ever noticed the package your salt comes in, it usually says "iodized" which means iodine has been added - approximately 70 micrograms per gram of salt. More than half of all salt consumed in the U.S. is iodized. Generally, this supplies sufficient iodine in a regular diet. Supplements may not be necessary, unless you follow a low-salt, or non-seafood diet. Also, there are some foods contain substances, known as "goitrogens" which block the utilization of iodine. Examples of these are: turnips, cabbage, mustard, cassava root, soybean, peanuts, pine nuts and millet. Cooking usually inactivates the goitrogens.
Because of it's essential role in development, pregnant women should make sure they have sufficient intake of iodine for themselves and their babies, to prevent mental retardation and cretinism (a form of dwarfism in infants). Americans generally consume around 600 mcg per day. The maximum daily intake should not exceed 1 mg (1000 mcg).
Iodine can also be used topically as an antiseptic. Antiseptics are used to inhibit the growth of bacteria and reduce the likelihood of infection. Povidone-iodine (commonly known as Betadine) is used to clean an area of the skin prior to surgery. Iodine can also be used as a douche (1 part iodine to 100 parts water) as it is effective against a wide range of organisms, including trichomonas, candida, chlamydia and non-specific vaginitis. Betadine is very effective against these organisms and does not sting like pure iodine.
Today, iodine deficiency in industrialized countries is fairly uncommon (mainly due to consumption of iodized salt). Common effects of iodine deficiency are: goiter, weight gain, hair loss, listlessness, insomnia and some forms of mental retardation. Hypothyroidism and an iodine deficiency are associated with a higher incidence of breast cancer. There is also evidence of an association between low thyroid function and Fibrocystic Breast Disease (FBD). On the other hand, extremely high intake, while it may not be toxic, since most excess is excreted by the kidneys, may cause nervousness, hyperactivity, headache, rashes, metallic taste in the mouth and goiter (due to thyroid hyperactivity).
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Iron
Recommended Dietary Allowances: adults, 10mg; pre-menopausal women, 15 mg; pregnant women, 30 mgIron is found in hemoglobin, which is the protein in red blood cells. This protein transports oxygen from the lungs to the various body tissues. Iron is also a component of myogolbin, a protein that provides extra fuel to muscles during exertion. Dietary iron exists in two forms: 1. "heme" iron which is found in red meat, chicken, seafood and other animal products 2. "nonheme" iron which is found in dark-green vegetables, whole grains, nuits, dried fruit and other plant foods. Many flour-based products are iron-fortified. Heme iron is easier for the body to absorb, but eating foods containing nonheme irons along with foods that contain heme iron will maximize iron absorption. Also taking Vitamin C along with these foods will help to maximize iron absorption.
Lack of iron deprives body tissues of oxygen and may cause anemia. Warning signs of this include fatigue, paleness, dizziness, sensitivity to cold, irritability, listlessness, poor concentration and heart palpitations. The following items have been shown to inhibit iron absorption: coffee, tea, soy-based foods, antacids, and tetracycline. Also, excessive amounts of calcium, zinc, and manganese can inhibit iron absorption.
Because iron strengthens immune function, iron deficiency also may increase susceptibility to infection. People with the highest special iron intake needs include menstruating or pregnant women, children under two years of age, vegetarians, and anyone with bleeding conditions such as hemorrhoids, or bleeding stomach ulcers, and blood donors.
Unlike many supplements, excess iron may cause problems. It inhibits the absorption of phospherous, interferes with immune function and may increase your risk of developing cancer, cirrhosis or heart attack. Symptoms of iron toxicity include diarrhea, vomiting, headache, dizziness, fatigue, stomach cramps, and weak pulse. Though uncommon, severe iron poisoning can result in coma, heart failure, and death. Children should never be given adult iron supplements. Also, iron is an important nutrient for bacteria as well as humans. One of the body's natural defense mechanisms during infections is to reduce plasma iron, in order to inhibit bacterial growth. Therefore in severe or acute infections, it is better to supplement with Vitamin C and other immune supporting nutrients rather than iron.
Helpful hint: one way to insure against iron toxicity (excessive iron levels) and to do a good deed at the same time, is to donate a pint of blood at least once or twice a year!
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Magnesium
Recommended Dietary Allowances: Men = 350 mg; Women = 280 mg; Pregnant Women = 320 mgMagnesium is a key substance in the proper functioning of nerves and muscles. It is also needed for the healthy maintenance of bones. Magnesium is often coupled with Calcium in supplements because of its synergistic effects (it helps the body absorb the calcium better). It also helps protect the atrial lining from the stress of sudden blood pressure changes.
Magnesium deficiency may play a major role in some cases of angina - it has been shown to produce spasms of the coronary arteries and is thought to be a cause of non-occlusive heart attacks. It has also been found that people dying suddenly from heart attacks have a much lower level of heart magnesium as well as potassium than matched controls. Other conditions which appear in people who have lowered magnesium levels (magnesium deficiency): Inflammatory Bowel Disease (IBD), Diabetes, Hypertension, Kidney stones, Mitral Valve Prolapse (MVP), Osteoporosis, and Premenstrual syndrome (PMS) to name a few.
Heart Attack Tip: did you know that if magnesium is introduced into the IV of a heart attack victim as soon as possible, he has a 60% better chance of surviving than without?
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Manganese
Recommended Dietary Allowances: adults, 2.5 mg to 5 mgThe mineral Manganese is essential for the proper formation and maintenance of bone, cartilage, and connective tissue. It contributes to the synthesis of proteins and genetic material, and helps produce energy from foods. It also acts as an antioxidant and assists in normal blood clotting. Manganese is an important cofactor in the key enzymes of glucose metabolism. It has been found that a deficiency results in diabetes in guinea pigs as well as the frequent birth of offspring who develop pancreatic abnormalities or no pancreas at all. Another interesting fact is that diabetics have been shown to have half the level of manganese that normal individuals have.
Another group of people that have been shown to be deficient in Manganese are individuals with Rheumatoid Arthritis (RA). Manganese functions in the antioxidant enzymme "superoxide dismutase"(manganese SOD). Supplementation with manganese has been shown to increase SOD acivity indicating increased antioxidant activity. Although studies have not yet been done with manganese and RA, supplementation appears to be warranted.
Sources of manganese include: brown rice, nuts, seeds, wheat germ, beans, whole grains, peas, bananas, oranges and strawberries. Excess dietary manganese is not considered toxic. However, if in the heavy metal (non-dietary) form, there is a link between childhood learning disabilities and a general pattern of high hair levels of mercury, cadmium, lead, copper and manganese.
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Molybdenum
Recommended Dietary Allowances: adults, 75 mcg to 250 mcgThe obscure element molybdenum is a component of the enzyme "xanthine oxidase" and an essential trace mineral. It helps generate energy, process waste for excretion, mobilize stored iron for the body's use, and detoxify sulfites (chemicals used as food preservatives). As such, molybdenum is key to normal growth and development, particularly of the nervous system. It is also an ingredient of tooth enamel and may help to prevent tooth decay.
Molybdenum is also necessary for iron utilization, alcohol detoxification, and a component involved in the production of uric acid (a nitrogen waste product of protein metabolism). It may also act as an antioxidant and be important in normal sexual function in men. Molybdenum works with vitamin B2 in the conversion of food to energy. Molybdenum has been used to detoxify copper in cases such as Wilson's disease where levels are too high. Molybdenum competes with copper at absorption sites and amounts of 500 mcg per day have been found to cause significant losses of copper. The average adult body contains about 9 mg with the highest concentrations in the liver, kidneys, bone, and skin.
Molybdenum deficiency is extremely rare and has only been seen in people who are on long term tube or intravenous feeding or who have a rare genetic inability to use molybdenum. Symptoms include rapid heartbeat and breathing, headache, night blindness, anemia, mental disturbance, nausea and vomiting. There may also be problems with sexual function and dental caries. Marginal molybdenum deficiency has been associated with the development of cancer. In China, people consuming molybdenum deficient diets have been found to have an increased risk of throat cancer. Low molybdenum levels have been linked to an increased allergic reaction to sulfite food additives. Toxic effects of excess molybdenum intake include weight loss, slow growth, anemia, diarrhea, increased blood levels of uric acid and swelling in the joints. This may occur at intakes of 10 to 15 mg.
The estimated safe and adequate intake is 75 to 250 mcg per day. Average daily intake in the USA ranges from 50 to 500 mcg per day. Molybdenum can be found in: peas, legumes, whole grains, pastas, dark-green leafy vegetables, yeast, milk, and organ meats. Quality colloidal mineral supplements are also great sources of this element.
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Phosphorus
Recommended Dietary Allowances: adults, 800 mg; young adults and pregnant women, 1200 mgPhosphorus is the second most plentiful "essential mineral" in the body and is a key component of DNA, RNA, bones, and teeth, and many other compounds required for life. It is present in many foods, especially in milk, and combines with calcium in the bones and teeth. It plays an important role in energy metabolism of the cells, affecting carbohydrates, lipids (fatty acids in the blood that also include cholesterol and triglycerides), and proteins. Like calcium, phosphorus is essential for bone formation and maintenance; more than 75% of phosphorus is contained in the skeletal structure and connective tissues. Phosphorus also stimulates muscle contraction and contributes to tissue growth and repair, energy production, nerve-impulse transmission, central nervous system health, and proper heart and kidney function.
Phosphorus exists to some degree in nearly all foods, especially meats, poultry, eggs, fish, nuts, dairy products, whole grains, and soft drinks. Deficiency is rare - most people take in far more phosphorus than they need - but may be induced by long term use of antacids or anticonvulsant drugs that contain aluminum hydroxide. Symptoms of phosphorus deficiency include general weakness, loss of appetite, bone pain, and increased susceptibility to bone fractures. Excess phosphorus in the bloodstream promotes calcium loss, which may weaken bones. Extreme phosphorus toxicity is very rare, except in the event of kidney disease.
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Potassium
Recommended Dietary Allowances: adults, 2000 mgPotassium is the third most abundant mineral in the body, after calcium and phosphorous. It is critical to maintain proper levels in the body. Potassium works closely with sodium and chloride to maintain fluid distribution and pH blance and to augment nerve-impulse transmission, muscle contraction, and regulation of heartbeat and blood pressure. It helps to reduce the rise in blood pressure during mental stress by reducing the blood constricting effects of adrenaline. Potassium is also required for protein synthesis, carbohydrate metabolism, and insulin secretion by the pancreas. For diabetics, potassium supplementation yeilds improved insulin sensitivity, responsiveness and secretion. It works with sodium to regulate the body's water balance, aids in clear thinking by sending oxygen to the brain, helps to dispose of body wastes and aids in allergy treatment.
In one study, nutritional support to correct potassium deficiency resulted in significantly reduced rates of surgical complications. Other studies suggest that people who regularly eat potassium-rich foods are less likely to develop atherosclerosis, heart disease, and high blood pressure as well as strokes.
Besides not eating properly, other factors can contribute to a potassium deficiency, such as stress, and the administration of certain medications such as insulin. Marginal potassium deficiency causes no symptoms, but can induce an increase in fluid volume and an impairment of blood pressure regulating mechanisms which can result in hypertension in susceptible individuals. It may also aggravate existing heart disease. More severe deficiency can result in nausea, vomiting, diarrhea, muscle cramps, muscle weakness, poor reflexes, poor concentration, heart arrhythmias.
Acute potassium toxicity (too much potassium) may have similar effects as potassium deficiency, including heart failure, however it is rarely linked to diet. It tends to occur only in the event of kidney failure.
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Selenium
Recommended Dietary Allowances: Men = 70 mcg; Women = 55 mcg; pregnant women = 65 mcgSelenium is essential to mammals and higher plants in small amounts. It is said to stimulate the metabolism, and is an antioxidant, protecting cells and tissues from damage wrought by free radicals. Because its antioxidant effects complement those of Vitamin E, the two taken together, help reinforce each other. These two compounds together are extremely important in preventing free radical damage to cell membranes.
Selenium also supports immune function and neutralizes certain poisonous substances such as cadmium, mercury, and arsenic that may be ingested or inhaled. Although it's full therapeutic value is unknown, adequate selenium levels may help combat arthritis, deter heart disease and prevent cancer. Or to look at it another way, low levels selenium may put people at higher risk of cancer, cardio-vascular disease, inflammatory diseases and premature aging.
A word of caution: in high doses, selenium and selenium compounds are very toxic, causing hair loss, nail problems, accelerated tooth decay, and swelling of the fingers, among other symptoms. Selenium compounds are also carcinogenic and teratogenic. Livestock grown in areas containing high amounts of selenium in the soil and in which a plant called Astragalus ("loco weed") is present are poisoned. This is because Astragalus concentrates selenium. On the other hand, sheep grown in areas containing deficient amounts of selenium in the soil develop "white muscle disease."
In addition to its nutritional value, selenium also has many other uses. It comes in different forms: Gray selenium conducts electricity (it is a better conductor of electricity in light than in darkness, so the more intense the light, the greater the conductivity). It is used in many photoelectric devices. In the form of red selenium or as sodium selenide the element is used to impart a scarlet red color to clear glass, glazes, and enamels. It is also used to a great extent as a decolorizer of glass because it neutralizes the greenish tint produced by iron (ferrous) compounds. Small amounts of selenium are added to vulcanized rubber to increase its resistance to abrasion. Sodium selenate is an insecticide used to combat insects that attack cultivated plants, particularly chrysanthemums and carnations; the insecticide is scattered around the roots and is carried by the sap throughout the plant. Selenium sulfide is used in the treatment of dandruff, acne, eczema, seborrheic dermatitis, and other skin diseases.
Whole grains, asparagus, garlic, eggs, mushrooms, lean meat and seafood are good sources of selenium. Very little is needed for good health, and most people can get adequate amounts through diet alone. High dose supplements such as selenium citrate and selenium picolinate should be taken only if prescribed by a physician. Premium colloidal mineral supplements are also great sources of selenium (in safe trace amounts only).
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Sodium
Recommended Dietary Allowances: adults, 500 mgAll bodily fluids - including blood, tears, and perspiration - contain sodium. Together with potassium and chloride, sodium maintains fluid distribution and pH balance; with potassium, sodium also helps control muscle contraction and nerve function.
Most of the sodium in our daily diets is from table salt. Among many other sources are processed foods, soft drinks, meats, shellfish, condiments, snack foods, food additives, and over-the-counter laxatives. Individuals generally consume far too much sodium. A single teaspoon of salt contains 2000 mg - four times the daily minimum - but average daily consumption in the U.S. ranges from 3000 mg to 7000 mg.
Keeping sodium intake within reasonable limits is critical for long term health. When sodium levels are persistently elevated, the body loses potassium and retains water, making blood pressure rise. Adopting a low-sodium diet can reduce high blood pressure (hypertension) and correct a potassium deficiency. Overexertion can induce temporary sodium deficiency, characterized by nausea, dehydration, muscle cramps, and other symptoms of heatstroke. Drinking several glasses of water with a pinch of salt added replaces sodium and eases the symptoms.
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Sulfur
Accounting for some 10% of the body's mineral content, sulfur is part of every cell, especially in the protein-rich tissues of hair, nails, muscle, and skin. It is an acid-forming mineral that is part of the chemical structure of the amino acids methionine, cysteine, taurine, and glutathione. It assists in metabolism as part of vitamin B1, biotin, and vitamin B5; helps regulate blood sugar levels as a constituent of insulin; and helps regulate blood clotting. Sulfur is also known to convert some toxic substances into nontoxic ones that can be excreted and therefore is used to treat poisoning from aluminum, cadmium, lead, and mercury.Sulfur disinfects the blood, helps the body to resist bacteria, and protects the protoplasm of cells. It aids in the necessary oxidation reactions of the body, stimulates bile secretion, and because of its ability to protect against the harmful effects of radiation and pollution, it slows down the aging process. Finally, sulfur is needed for the synthesis of collagen, a principal protein that gives the skin its structural integrity. Truly an amazing and very much required essential mineral!
Any diet that provides protein is also providing some sulfur. Meat, fish, poultry, eggs, dairy products, peas, and beans contain both nutrients in varying quantities. Bioavailable, organic sulfur is also available in tablet and powdered forms.
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Vanadium
Vanadium is a trace mineral that many believe is vital to the proper function of several body systems. However, its role in human nutrition is little known. It is needed for cellular metabolism and for the formation of bones and teeth. It plays a role in growth and reproduction, and prohibits cholesterol synthesis. Limited evidence suggests that vanadium lowers blood sugar levels in some people and inhibits tumor development, and therefore may protect against diabetes and some forms of cancer. It also appears to contribute to hormone production.A Vanadium deficiency may be linked to cardiovascular and kidney disease, impaired reproductive ability, and increased infant mortality. Vanadium is not easily absorbed into the bloodstream. There may be an interaction between vanadium and chromium and it is suggested that they be taken at different times. It is known that tobacco use limits the assimilation and nutritional effectiveness of vanadium. Vanadium exists in whole grains, nuts, root vegetables, liver, fish, and vegetable oils. Premium colloidal mineral supplements are also great sources of vanadium.
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Zinc
Recommended Dietary Allowances: adults, 15 mg; pregnant women, 30 mgZinc is an extremely important mineral for many functions of our body - down to the very core structure of our cells. Zinc is integral to the synthesis of RNA and DNA, the genetic material that controls cell growth, division and function. In various proteins, enzymes, hormones, and hormonelike substances called prostaglandins, zinc contributes to many bodily processes, including:
- bone development and growth;
- cell respiration;
- aiding enzymes in digestion and energy metabolism;
- wound healing;
- the liver's ability to remove toxic substances such as alcohol from the body;
- immune function;
- and the regulation of heartrate and blood pressure
Zinc is a critical nutrient of immunity because it is involved in so many immune mechanisms including cell-mediated and antibody-mediated immunity, thuymus gland function and thymus hormone action. When zinc levels are low, the number of T cells is reduced and many white blood functions critical to the immune response are severely lacking. Like Vitamin C, zinc also possesses direct antiviral activity, including activitiy against several viruses that can cause the common cold. In one double-blind clinical study it was demonstrated that zinc gluconate lozenges (containing 23 mg of zinc each) taken every 2 hours significantly reduced the average duration of common colds by seven days. It was also shown that the zinc lozenges had a protective effect against the development of colds.
Many American diets are slightly low in zinc. Young children, pregnant women, vegetarians, and elderly people are most susceptible to zinc deficiency. Some of the more common symptoms of zinc deficiency are: loss of taste (this is usually the first warning sign), hair loss or discoloration, white streaks on the nails, dermatitis, loss of appetite, fatigue and poor wound healing. In children, zinc deficiency can retard growth and stunt sexual development in boys.
There are several diseases or conditions that either result in, or are a result of zinc deficiency. Supplementation has been shown to improve various conditions. Zinc deficiency is a well-known complication of Crohn's disease. On the other hand, zinc deficiency has been suggested to play a role in the development of diabetes. Zinc is involved in virtually all aspects of insulin metabolism (synthesis, secretion and utilisation). Zinc supplementation in mice has been shown to improve glucose tolerance. Zinc is also very important in treating periodontal disease. Zinc functions in the gingiva and periodontium include stabilisation of membranes, antioxidant activity, collagen synthesis, inhibition of plaque growth, and inhibition of mast cell release of histamine. Zinc has also been shown to reduce the size of the prostate and to reduce symptomatology in the majority of patients. Treatment with topical and oral zinc has been shown to reduce the duration and severity of herpes outbreaks. High levels of zinc are also toxic to chlamydia and trichomonas and has been used successfully in cases which did not respond to traditional antibiotic therepy.
Too much zinc can also cause problems, such as nausea, headaches, vomiting, dehydration, and stomachaches. Ingesting extreme amounts of zinc daily can impair immune function, cause poor muscle function, fatigue and possibly kidney failure. If zinc is used for more than three to six monoths to treat a chronic condition, it is essential to consult a nutritionist to avoid creating a mineral imbalance.
Some studies may also suggest a possible link between zinc (as well as aluminum) and Alzheimer's disease. However this may be due to the metallic form of the mineral. Most "cheaper" nutritional supplements contain the metallic form of minerals which are found in greater abundance but are the least easily absorbed (and in some forms are toxic).
Experts recommend increasing zinc levels by increasing zinc-rich foods in your diet or by taking a multinutrient supplement that includes zinc chelate, zinc picolinate or zinc aspartate (the three most easily absorbed forms). Zinc is more effective when taken in combination with Vitamin A, Calcium and Copper. As a topical cream, zinc oxide is often used to help various skin conditions such as dermatitis, diaper rash and burns. Some good natural sources of Zinc are: Lean meat, Seafood, Eggs, Soybeans, Peants, Wheat bran, Cheese, Oysters, Seeds, Bone meal, Brewer's yeast
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