|
Nutrient |
Suggested Intake/Adults |
Function Advertisement |
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
