Minerals

Mineral	Foods Containing	Benefit / Function	Results of Deficiency / Excess in Diet	Maximizing Efficacy
Boron DRI: Women and Men: <20 mg	Beans Dates Grapes Green leafy vegetables Honey Nuts Pears Prunes Raisins	Function: Enhances body's ability to use calcium, magnesium and vitamin D Assists brain function and recognition Prevention: May decrease menstrual pain and arthritis symptoms	Deficiency: Might result in bone loss Increases risk of arthritis and elevated blood pressure Excess: May result in dry skin and digestive problems	Best taken with manganese, calcium and Vitamin B2
Calcium DRI: Women and Men: 1000 mg / 1200 mg* *Women and Men 19 – 50 / Women and Men 51 – 70+	Beans Fish Fruits Green Leafy Vegetables Milk products Molasses Nuts Seafood	Function: Needed for formation and maintenance of bones, the development of teeth and healthy gums Necessary for blood clotting, stabilization of many body functions, maintenance of regular heartbeat and transmission of nerve impulses Helps with protein structuring in DNA and RNA Provides energy, breaks down fats, maintains proper cell membrane permeability, aids in neuromuscular activity and keeps skin healthy Prevention: Helps to lower cholesterol, grow muscle and prevent muscle cramps Stops absorption of lead into bone	Deficiency: Osteoporosis Increased risk of hypertension, and colon cancer Aching joints and muscles, eczema, elevated blood cholesterol, heart palpitations, brittle nails, hypertension (high blood pressure) and insomnia Nervousness, numbness in the arms and legs, rheumatoid arthritis, convulsions, depression and delusions Excess: Some mineral imbalances may occur If combined with a magnesium deficiency, may cause kidney stones	Phosphorus, sodium, alcohol, coffee and white flour causes loss of calcium from the body Too much protein, fat and sugars can negatively effect absorption It is recommended to take one to two parts of calcium and phosphorus to one part of magnesium Take Vitamin D and vitamin A at the same time
Chlorine (Chloride) DRI: Women and Men: 2.3 g / 2.0 g / 1.8 g* *Women and Men 19 – 50 / Women and Men 51 – 70 / Women and Men 71+	Celery Kelp Olives Table salt Tomatoes	Function: Works with potassium and sodium (electrolytes) to control flow of fluid in blood vessels and tissues Regulates acidity in the body Forms part of hydrochloric acid in the stomach	Deficiency: Extremely rare and unlikely to occur, however, may see excessive loss of potassium in the urine, weakness and lowered blood pressure Excess: May result in fluid retention
Chromium DRI: Women: 25 mcg / 20 mcg* Men: 35 mcg / 30 mcg** Women 19 – 50 / Women 51+ *Men 19 - 50 / Men 51+	Beef Brewer's Yeast Eggs Molasses Whole grains	Function: Needed for energy and stabilizes blood sugar levels Controls insulin and certain enzymes Regulates blood cholesterol Synthesis of fats, proteins and carbohydrates	Deficiency: May lead to anxiety, fatigue, glucose intolerance (particularly in people with diabetes), inadequate metabolism of amino acids, and an increased risk of arteriosclerosis Excess: Generally not a problem If it is, dermatitis gastrointestinal ulcers and liver and kidney damage may occur	Absorption is more difficult when milk or foods high in phosphorus are eaten at the same time Best taken with vitamin B3, glycine, cysteine and glutamic acid
Copper DRI: Women and Men: 900 mcg	Shellfish Liver Molasses Nuts Whole grains Water carried in copper pipes Cooking with copper cooking utensils	Function: Collagen and elastin synthesis Formation of hemoglobin, red blood cells and bones Manufactures pigmentation of your hair Prevention: May fight wrinkles and graying of hair	Deficiency: Increased blood fat levels May lead to anemia, infections, osteoporosis, thinning of bones, thyroid gland dysfunction, heart disease and problems of the nervous system Excess: Diarrhea, vomiting, liver damage and discoloration of skin and hair Fatigue, irritability, depression and loss of concentration In children may result in hyperactive tendencies
Fluoride DRI: Women: 3 mg Men: 4 mg	Black tea Gelatin Food grown in areas where fluorine is present in soil and water Seafood Water Most toothpastes	Function: Bone and tooth formation	Deficiency: Increased tooth decay Weakening of bones Excess: Inhibit important enzyme phosphatase Increase risk of mottling (permanently discolored teeth during tooth development Brittle tooth enamel and bones Brain damage Heartburn and pains in extremities	Good to take with Beta-carotene Is countered by Iodine, calcium and magnesium
Iodine DRI: Women and Men: 150 mcg	Eggs Fish (Sea based) Milk Sea food Sea vegetables (Kelp, asparagus etc.)	Function: Production of hormones (such as thyroxine, thyroxin) by the thyroid gland Regulates conversion of fat to energy, stabilizes body weight and controls cholesterol levels Formation of bones Prevention: Keeps skin, nails, hair and teeth in healthy condition May help prevent breast and uterine cancer	Deficiency: Not common Can cause a goiter If occurs, may lead to constipation, obesity, weakness, mental slowness as well as mental problems Help protects thyroid from effects of radiation Excess: Can cause a goiter	Try to cut out tea and coffee during meals Supplements should not be taken with calcium, zinc or vitamin E if in the form of ferrous sulfate Should be taken between meals with Vitamin C, manganese, copper, molybdenum, vitamin A and the B Complex If taken as a supplement, should have equal amount of zinc
Iron DRI: Women: 18 mg / 8 mg* Men: 8 mg *Women 19 – 50 / Women 51+	Heme Types: Fish Meat Poultry Non-Heme types: Beans Cereals Fruits Grains Vegetables	Function: Production of hemoglobin and myoglobin (the form of hemoglobin found in muscle tissue) Oxygenation of red blood cells Maintains healthy immune system Needed for energy production	Deficiency: Anemia During pregnancy can increase risk of having a premature baby or a baby with low birth weight In young children, can cause behavioral abnormalities, reduced cognitive performance and slow growth Symptoms include: fatigue, poor stamina, intestinal bleeding, excessive menstrual bleeding, nervousness, heart palpitations and shortness of breath May cause corners of mouth to crack, brittle hair, difficulty in swallowing, digestive disturbances and unhealthy nails Excess: May cause cancer and heart disease Iron can be poisonous and if too much is taken over an extended time, could result in liver and heart damage, diabetes and skin changes May contribute to hardening of arteries, heart disease and reduced zinc absorption	Try to cut out tea and coffee during meals Supplements should not be taken with calcium, zinc or vitamin E if in the form of ferrous sulfate Should be taken between meals with Vitamin C, manganese, copper, molybdenum, vitamin A and the B Complex If taken as a supplement, should have equal amount of zinc
Magnesium DRI: Women: 310 mg / 320 mg* Men: 400 mg / 420 mg** Women 19 - 30 / Women 31 - 70+ *Men 19 - 30 / Men 31 - 70+	Apples Apricots Avocados Bananas Cocoa Dairy products Dark Green Vegetables Fish Legumes Meat Nuts Seafood Whole grain cereals Water (hard water and mineral water) Note: Processing of milk and cheese may lead to destruction of the vitamin	Function: Formation of bone and teeth Absorption of calcium and potassium Relaxes muscles Cellular metabolism and production of energy Used for muscle tone of heart and controls blood pressure Together with vitamin B 12, may prevent kidney stones Aids process of vitamin D Prevention: Prevents depression, dizziness, muscle twitching, and pre-menstrual syndrome Prevents cardiovascular disease, osteoporosis, and certain forms of cancer May reduce cholesterol levels	Deficiency: Can cause neuromuscular manifestations, and personality changes May cause cardiovascular problems, rapid heartbeats, fatigue, irritability, and seizures Can lead to insomnia, poor memory, painful periods, depression, hypertension and confusion Incontinence in older people Excess: Coma or death if you have kidney or heart problems	Best taken with calcium, iron, B group vitamins and vitamin E Consumption of alcohol, diuretics, high levels of zinc and vitamin D may increase daily requirement
Manganese (Ascorbic acid) DRI: Women: 1.8 mg Men: 2.3 mg	Avocados Brown Rice Coffee Eggs Leafy Greens Nuts Spices Tea Whole grains	Function: Enables body to utilize vitamin C, B1, biotin and choline Manufacture of fat, sex hormones and breast milk Neutralizes free radicals Normal nerve and brain function Growth of connective tissue Prevention: Aids in prevention of diabetes	Deficiency: Deficiencies are rare, however, may cause poor bone growth, problems with disks between vertebrae, birth defects, reduced fertility and problems with blood glucose levels In children can result in paralysis, deafness and blindness Excess: Uncommon Miners exposed to high levels can cause "manganese madness"	Best taken with vitamins B1, E, calcium as well as phosphorous Lost in milling Absorption reduced when taken with large amounts of calcium, phosphorous, zinc, cobalt and soy protein
Molybdenum DRI: Women and Men: 45 mcg	Dark Green Leafy Vegetables Grain Lima Beans Liver Milk Peas Spinach	Function: Normal cell function and nitrogen metabolism Breakdown of sulfite toxin build-ups in the body. Sulfites are found in protein food and chemical preservatives in certain foods and drugs. If you can't break them down, a toxic build-up may occur, resulting in an allergic reaction Prevention: Cavity prevention Fighting nitrosamines associated with cancer Anemia prevention	Deficiency: Can result in metabolic disorders, abnormal excretion of sulfur metabolites, low uric acid concentrations, and elevated hypoxanthine and xanthine excretion Excess: Dosages of more than 15 milligrams may be toxic and can interfere with metabolism of copper May cause gout, diarrhea, anemia and slow growth	If diet has an excess of copper, tungsten and sulfates, can cause depletion of molybdenum Heat and moisture change molybdenum in supplemental form
Phosphorus DRI: Women and Men: 700 mg	Apples Asparagus Bran Brewer's Yeast Broccoli Carrots Corn Eggs Fish Meat Milk Poultry	Function: Formation of bone and teeth formation Metabolic actions in the body, including kidney functioning, cell growth and contraction of the heart Conversion of food to energy Prevention: Aids body in vitamin use (especially some B group vitamins)	Deficiency: Uncommon Can cause painful bones, irregular breathing, fatigue, anxiety, numbness, skin sensitivity and changes in body weight A ratio of 2:1 in the diet between phosphorus and calcium can cause low blood calcium levels, which can lead to increased risks of high blood pressure and bowel cancer Excess: May interfere with calcium absorption	Calcium and phosphorus must be taken in balance Efficacy is increased with Vitamins D, Vitamin A, iron, manganese, protein and unsaturated fatty acids
Selenium DRI: Women and Men: 55 mcg	Brazil nuts Brown rice Chicken breast Eggs Shellfish Tuna Turkey Whole grains	Function: Rids body of harmful free radicals that contribute to skin cancer and aging process Tissue elasticity Promotes more energy in the body Tissue elasticity and pancreatic function Prevention: Protects against skin cancer Has anti-aging properties and can rid body of free radicals, and toxic minerals such as mercury, lead and cadmium Fighting infections, cold sores and shingles	Excess: May result in hair loss, tooth decay, brittle nails, white spots, poor appetite, sour taste in the mouth, loss of feeling in the hands and feet, change in skin pigmentation and garlic breath	Should always be taken with vitamins E, A and beta-carotene If taken in supplemental form, take as selenocysteine or selenomethionine, which are both organic If you have yeast intolerance, check source of selenium used, as it can be obtained from yeast
Potassium DRI: Women and Men: 4.7 g	Fish Fruit Molasses Unprocessed meats Vegetables Whole grains	Function: Growth, building muscles, transmission of nerve impulses, heart activity In conjunction with sodium works together for nervous system function and regulating the contraction of muscles	Deficiency: Uncommon: Fatigue, cramping legs, muscle weakness, slow reflexes, acne, dry skin, mood changes, irregular heartbeat Excess: Affects your heart, but generally only if you suffer from kidney failure	Take twice as much potassium as sodium Take with vitamin B6 Is lost if food is canned
Sodium DRI: 1.5 g / 1.3 g / 1.2 g* *Women 19 – 50 / Women 51 – 70 / Women 71+	Anchovies Bacon Table Salt	Function: Required to manufacture hydrochloric acid in stomach, which protects body from infections present in food	Deficiency: Uncommon, however, it may lead to: Can occur with diarrhea, vomiting or excessive sweating Shortage leads to nausea, dizziness, poor concentration and muscle weakness Excess: High blood pressure Loss of calcium	Consume 1/2 of sodium to potassium Best taken with vitamin D
Zinc DRI: 8 mg	Brewer's yeast Eggs Fish Grains Muscle Meat Nuts Poultry Seafood Seeds Protein rich foods	Function: Collagen synthesis for healthy skin and protection against wrinkles Necessary for healthy immune system Cell division Protein synthesis Growth and maintenance of muscles Children, for normal growth and sexual development Controls oil glands	Deficiency: Dermatitis – an inflammation of the skin that causes itchiness and/or redness Under-performance of immune system Allergies, night blindness, loss of smell, falling hair, white spots under finger nails, skin problems, sleep disturbances etc. Children with too little zinc may have stunted growth and slow sexual maturity Reduced sense of smell and taste Excess: Can harm immune system instead of assisting it Intake should be kept to under 100 mg per day Nausea, diarrhea, dizziness, drowsiness and hallucinations	Can interfere with absorption of other minerals In supplemental form, take at night on an empty stomach In a multi-vitamin form, make sure zinc and iron is close to equal in amount Is destroyed in milling process and in cooking Meat is a better source
Source: National Academy of Sciences. Institute of Medicine. Food and Nutrition Board and National Institute of Health, Office of Dietary Supplements. Note: Information contained on this website is for general information purposes only and must not be used to treat or diagnose medical conditions, and all health problems must be referred to a health care professional.