Nutrient
|
Suggested Intake/Adults
|
Function
|
Description
|
Boron
|
Typical dose: 2-3 mg; toxic at 1 gram
|
For healthy bones.
|
A trace mineral.
|
Calcium
|
DRI: 1,000-1,300 mg
|
Necessary for bones, teeth, muscles, regular heartbeat and normal nerve function.
|
Women at risk of or suffering from osteoporosis may need an additional calcium supplement for higher dosage levels.
|
Chromium
|
TUIL: 200-400 mcg
|
Helps insulin, the blood sugar hormone, function more efficiently.
|
Dosages of 6001,000 mcg can be used for diabetes and weight control.
|
Copper
|
TUIL: 2 mg
|
Helps in iron absorption, synthesis of hemoglobin and energy production.
|
If taking more than 15 mg of zinc daily, take 12 mg of copper for every 30 mg of zinc. Copper IUDs and water from copper pipes can cause toxicity.
|
Flouride
|
DRI: 3.1 mg
|
Essential for healthy teeth and bones.
|
Low fluoride intake associated with higher number of cavities, especially in children. High fluoride intake associated with possible tooth and bone weakness.
|
Iodine
|
RDA: 150 mg
|
Crucial to the thyroid hormone.
|
An iodine deficiency can cause goiter.
|
Iron
|
RDA: 15 mg
|
Essential for the formation of red blood cells.
|
Men and postmenopausal women rarely need iron supplementation. Excess iron can be toxic, especially in children.
|
Magnesium
|
DRI: 310-320 mg
|
Used for muscle function. Supports healthy teeth and cardiovascular system.
|
Magnesium deficiency has been linked to heart disease, hypertension, respiratory disorders, gastrointestinal problems and depression.
|
Manganese
|
TUIL: 2 mg
|
Used in bone and collagen formation, synthesis of fatty acids and protein, and carbohydrate metabolism.
|
A trace mineral, it can enhance antioxidant activity. Deficiency can reduce glucose tolerance.
|
Molybdenum
|
TUIL: 10-25 mcg
|
Used in enzyme function and iron metabolism.
|
Deficiency is rare.
|
Phosphorous
|
DRI: 700 mg
|
Essential for healthy bones, teeth and enzyme function.
|
Deficiency can affect normal heart function.
|
Potassium
|
TUIL: 200 mg
|
Necessary for fluid balance. Supports nerve function, protein and carbohydrate metabolism, and muscle contraction.
|
Potassium can reduce high blood pressure. Potassium levels can decrease with age and dehydration. Deficiency can damage bones, heart and nerves.
|
Selenium
|
RDA: 55 mcg
|
An antioxidant that works with glutathione peroxidase to protect cells from damage.
|
Selenium helps prevent cancer and boost immunity. Very high doses can be toxic.
|
Vanadium
|
No RDA set
|
May be used in hormone, cholesterol and blood sugar metabolism.
|
Vanadium may help to manage diabetes, but high doses should only be taken under the supervision of a health care practitioner.
|
Zinc
|
RDA: 12 mg
|
Vital for healthy immune and reproductive system. Used in enzyme functions.
|
Zinc supports proper use of insulin, the function of taste, and function of the skin's oil glands.
|
Mineral chart
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