Guide to Minerals

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his page is designed to provide nutritional and historical information on selected minerals. It is not intended for diagnosing ailments or prescribing remedies in any way. It is not meant to be a substitute for professional medical help. It is not meant as " "recommendations" or "advise" for any health disorder. Because there is always risk involved when taking any food supplement we are not responsible for any adverse consequences of effects resulting from the use or misuse of any of the information on this page. If you are in need of medical advise regarding any health disorder please seek professional help immediately. If you intend to use the information on this page for the prevention, mitigation, treatment, cure, or to diagnose any disease, please do not use this page.

The statements on this page have not been evaluated by the FDA. These products are not meant to diagnose, treat, cure or prevent any disease.

Boron

• Daily Intake: 1.7-7.0 mg. (RDI not established)
• Dietary Source: Fruits, vegetables, nuts, wine, cider, beer
• Deficiency Symptoms: Depressed growth, osteporosis
• Importance: Proper mineral absorption
• Inhibits Absorption: Triglycerides
• Enhances Absorption: Calcium, magnesium, phosphorus, vitamin D

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Calcium

• Daily Intake: 0.8 mg., 1.0 g.,1.3 g.
• Dietary Source: Leafy green vegetables, milk, cheese, yogurt, shellfish, bone meal, dolomite, almonds, liver
• Deficiency Symptoms: Back and leg pains, heart palpitations, tetany, brittle bones, insomnia, tooth decay, muscle pains
• Importance: Necessary for development of healthy, strong bones and teeth; assists blood clotting, nerve transmission and tranquilization, heart rhythm
• Inhibits Absorption: Lack of hydrchloric acid, exercise, magnesium, D, stress
• Enhances Absorption: Magnesium, hydrochloric acid, A, D, C, F, iron

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Cesium

• Daily Intake: 0.1-17.5 mcg. (based on urinary elimination)
• Dietary Source: Foods grown in mineral-rich soil
• Deficiency Symptoms: Not determined
• Importance: Energy, brain function, cancer prevention
• Inhibits Absorption: Unknown
• Enhances Absorption: Unknown

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Chromium

• Daily Intake: 130 mcg.
• Dietary Source: Whole grain cereals, clams, corn oil, brewer's yeast
• Deficiency Symptoms: Depressed growth rate, atherosclerosis, intolerance in diabetics
• Importance: Increases effectiveness of insulin; stimulates enzymes in metabolism of energy; healthy blood circulatory system; synthesis of fatty acids, cholesterol and protein
• Inhibits Absorption: Unknown
• Enhances Absorption: Unknown

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Cobalt

• Daily Intake: 15-32 mcg.
• Dietary Source: Meats, leafy green vegetables, fruits, poultry, milk, clams, organ meats
• Deficiency Symptoms: Retarded growth rate, pernicious anemia
• Importance: Maintains red blood cells; functions as part of B-12; activates some enzymes in body
• Inhibits Absorption: Unknown
• Enhances Absorption: Copper, iron, zinc

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Copper

• Daily Intake: 1 mg., 2 mg., 2 mg.
• Dietary Source: Soybeans, raisins, nuts, bone meal, organ meats, fish, legumes, molasses
• Deficiency Symptoms: Skin sores, impaired respiration, general weakness
• Importance: Part of many enzymes; works with vitamin C to form elastin; formation of red blood cells; color of hair and skin; good for bone formation
• Inhibits Absorption: High intakes of zinc
• Enhances Absorption: Zinc, cobalt, iron

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Iodine

• Daily Intake: 70 mcg.,150 mcg., 150 mcg.
• Dietary Source: Mushrooms, iodized salt, fish, kelp tablets
• Deficiency Symptoms: Obesity, irritability, dry hair, nervousness, cold hands and feet
• Importance: Regulates energy production and rate of metabolism; enhances thyroid function; needed for prevention of goiter; good for healthy hair, skin, nails, teeth
• Inhibits Absorption: Unknown
• Enhances Absorption: Unknown

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Iron

• Daily Intake: 10 mg., 18 mg.,18 mg.
• Dietary Source: Cherry juice, liver, eggs, fish, wheat germ, leafy green vegetables, shredded wheat, dried fruits, poultry
• Deficiency Symptoms: Weakness, difficulty in breathing, anemia, constipation, brittle nails
• Importance: Needed for formation of hemoglobin and myoglobin; promotes protein metabolism; stress and disease resistance; promotes growth; good for healthy teeth, skin, nails, bones
• Inhibits Absorption: Excessive zinc, coffee, excessive phosphorus
• Enhances Absorption: Copper, C, folic acid, B-12, calcium

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Lithium

• Daily Intake: 730 mcg. mean U.S. intake
• Dietary Source: Foods grown in mineral-rich soil
• Deficiency Symptoms: Depressed growth, reduced fertility, reduced longetivity, depression
• Importance: Proper endocrine regulation, brain function, promoter of actin filament assembly (Actin is an integral component of striated muscle cells.)
• Inhibits Absorption: Vanadium, cobalt, aluminum
• Enhances Absorption: Cobalt, B-12

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Magnesium

• Daily Intake: 200 mg, 400 mg., 450 mg.
• Dietary Source: Molasses, whole grains, honey, nuts, kelp tablets, tuna, bran, green vegetables, bone meal, fish
• Deficiency Symptoms: Muscular excitability, confusion, nervousness, tremors
• Importance: Catalyst in the utilization of carbohydrate-fat-protein, phosphorus, calcium, possible potassium; good for energy; healthy maintenance of bones, arteries, heart, nerves, teeth
• Inhibits Absorption: Unknown
• Enhances Absorption: B-6, protein, calcium, C, D

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Manganese

• Daily Intake: 3.5 mg.
• Dietary Source: Whole grains, nuts, legumes, leafy green vegetables, bananas, celery, pineapple, liver, egg yolks
• Deficiency Symptoms: Hearing loss, ataxia, dizziness
• Importance: Enzyme activation, maintains sex hormone production; helps carbohydrate and fat production, tissue respiration; utilizes vitamin E; needed for normal skeletal development
• Inhibits Absorption: Excessive intake of phosphorus and calcium
• Enhances Absorption: Phosphorus, calcium, B-1, E

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Molybdenum

• Daily Intake: 160 mcg.
• Dietary Source: Milk, dairy products, legumes, organ meats, grains
• Deficiency Symptoms: Depressed growth, low appetite, impaired reproduction and fertility
• Importance: Proper mental function, proper amino acid metabolism
• Inhibits Absorption: Unknown
• Enhances Absorption: Sulfur-amino acids

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Nickel

• Daily Intake: 35-700 mcg./d.
• Dietary Source: Chocolate, nuts, dried beans, grains
• Deficiency Symptoms: Depressed growth, dermatitis
• Importance: Optimal growth, healthy skin, bone structure, enhances alkaline phosphate
• Inhibits Absorption: Iron, copper
• Enhances Absorption: Unknown

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Phosphorus

• Daily Intake: 0.8 mg.,1.0 g.,1.3 g.
• Dietary Source: Legumes, milk & milk products, bone meal, nuts, yellow cheese, eggs, fish, grains, poultry
• Deficiency Symptoms: Pyorrhea, weight loss, appetite loss, irregular breathing, fatigue, nervousness, overweight
• Importance: Works with calcium to form bones, teeth; cell growth and repair; utilizes carbohydrate-fat-protein; heart muscle contraction; nerve activity
• Inhibits Absorption: Excessive intake of magnesium, white sugar, iron
• Enhances Absorption: Protein, manganese, iron, calcium, A, F, D

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Potassium

• Daily Intake: 3500 mg.
• Dietary Source: Meats, whole grains, legumes, dried fruits, dates, figs, peaches, nuts, seafood, bananas, apricots
• Deficiency Symptoms: Respiratory failure, cardiac arrest, poor reflexes, dry skin, nervousness, irregular heartbeat (slow), insomnia
• Importance: Controls activity of heart muscles, nervous system, kidneys; rapid growth; muscle contractions; nerve tranquilization
• Inhibits Absorption: Coffee, diuretics, sugar, stress, alcohol, cortisone, laxatives
• Enhances Absorption: B-6, sodium

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Selenium

• Daily Intake: 70 mcg.
• Dietary Source: Broccoli, onions, tuna, herring, bran and wheat germ, brewer's yeast, whole grain
• Deficiency Symptoms: Premature aging
• Importance: Works with vitamin E, preserves tissue elasticity; protein utilization
• Inhibits Absorption: Unknown
• Enhances Absorption: Vitamin E

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Silicon

• Daily Intake: 21-46 mg. (RDI not established)
• Dietary Source: Unrefined high-fiber grains, cereal products, root vegetables
• Deficiency Symptoms: Impaired formation of bone and cartilage (low collagen content)
• Importance: Essential for the repair, maintenance and formation of healthy connective tissue
• Inhibits Absorption: Unknown
• Enhances Absorption: Calcium

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Vanadium

• Daily Intake: 12.4-30 mcg. (RDI not established)
• Dietary Source: Shellfish, mushrooms, parsley, dill seed, black pepper
• Deficiency Symptoms: Impaired perinatal survival, depressed growth, enhanced hematocrit, plasma cholesterol, lipids and phospholipids
• Importance: Regulation of energy production, inhibition of cholesterol synthesis, enhances bone and tooth formation
• Inhibits Absorption: Unknown
• Enhances Absorption: Zinc, copper, iron

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Zinc

• Daily Intake: 8 mg., 15 mg., 15 mg.
• Dietary Source: Organ meats, brewer's yeast, fish, soybeans, liver, spinach, mushrooms, sunflower seeds
• Deficiency Symptoms: Sterility, delayed sexual maturity, loss of taste, poor appetite, fatigue, retarded growth
• Importance: Aids in digestion and metabolism of phosphorus and protein; component of insulin and male reproductive fluid; burn and wound healing process; prostate, carbohydrate digestion
• Inhibits Absorption: High intake of calcium, alcohol
• Enhances Absorption: Phosphorus, copper, calcium, A

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Description of USRDI listing: With more than one listing: The first entry represents the RDA for children twelve months to four years old; the second entry represents the RDA for persons four years and older; the third entry represents the RDI for pregnant and lactating women. All listings are RDIs unless otherwise noted

 The Mineral Guide is from the Nature's Plus Natural Vitamin Handbook and is reprinted with permission.

The statements on this page have not been evaluated by the FDA. These products are not meant to diagnose, treat, cure or prevent any disease.

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