Mineral chart

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
TUIL: 2,500 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
RDA: 320 mg
TUIL: 350 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
RDA: 800 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
TUIL: 50-100 mcg

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.