Minerals

Minerals are inorganic (non–carbon-based) compounds present in the environment and many foods. Minerals are just as important and necessary as vitamins and perform such vital functions as:

Regulating organ function and metabolic activities
Maintaining fluid balance
Controlling nerve impulses
Providing the raw materials for core bodily structures, such as bone

Minerals are categorized in two groups: major minerals and trace minerals.

Major Minerals

Major minerals are those that your body needs in quantities of 100 mg or more per day.

Name	Potential Benefits	Possible Side Effects	RDA
Calcium	Strengthens bones, teeth. Fights osteoporosis. Promotes heart function and blood clotting. Lowers blood pressure. Eases PMS, muscle cramps, and heartburn. May prevent colorectal cancer.	Bone calcification, kidney stones, gas, nausea, constipation, poor absorption of iron, magnesium, and zinc.	1,000– 1,200 mg
Chloride	Maintains liver/digestive function and fluid balance. Promotes healthy joints. (Note: most people’s daily diets provide adequate amounts.)	Weakness.	~750 mg
Magnesium	Promotes bone and tooth formation. Regulates nerve and muscle function (relaxant), blood pressure, and body temperature. Relieves migraine and asthma symptoms.	Diarrhea, nausea, weakness, confusion, difficulty breathing.	310– 420 mg
Phosphorus	Promotes bone and tooth formation. Reduces kidney stones.	Inhibits calcium absorption.	700 mg
Potassium	Regulates heart rate, blood pressure, nerve and muscle function. Improves kidney function and water balance. May reduce risk of stroke and heart disease.	Though overdose is rare, signs include weakness and irregular heartbeat.	4,000–4,500 mg
Sodium	Regulates blood pressure and fluid and acid balance. Available in daily diet through table salt.	Water retention and high blood pressure.	200– 250 mg
Sulfur	Improves hair, nails, and cartilage. Maintains healthy nervous system and liver function.	Inhibits copper absorption.	none established

Trace Minerals

Trace minerals are needed in amounts of less than 100 milligrams per day. Despite these low quantities, trace elements are as vital to proper bodily function as major minerals.

Name	Potential Benefits	Possible Side Effects	RDA
Boron	Promotes bone growth. May counteract osteoporosis.	Nausea, diarrhea. Large or extended overdoses may damage kidneys.	none established
Chromium	Regulates insulin function, glucose levels. Breaks down fats, proteins, carbohydrates for consumption. May burn excess calories, improving weight loss.	No known side effects, though may adversely affect absorption of iron and zinc.	25–35 µg
Cobalt	Promotes production of red blood cells.	Weakness, diarrhea.	none established
Copper	Promotes heart, nervous system function. Maintains artery strength, flexibility. Aids fertility. Enhances hair and skin health.	Nausea, diarrhea.	890–900 µg
Fluoride	Promotes bone and tooth growth. Prevents acid and plaque buildup on teeth.	Tooth pitting, nausea, cramps.	3–4 mg
Iodine	Promotes metabolism by supporting thyroid hormone production. Prevents birth defects. (Note: most people get sufficient iodine in their diets through iodized table salt.)	Metallic taste, diarrhea, headaches, difficulty breathing.	150 µg
Iron	Supports blood health and improves oxygen capacity in hemoglobin. Promotes energy. Fights anemia. Especially vital for pregnant women.	Interferes with liver and spleen function. May increase heart disease and colon cancer risk.	8–18 mg
Manganese	Key role in metabolism. Promotes bone growth and healthy tissue. May prevent arthritis and osteoporosis.	Interferes with iron absorption.	1.8–2.3 mg
Molybdenum	Promotes numerous metabolic functions. Builds strong teeth. (Note: most people’s daily diets provide adequate amounts.)	May interfere with copper absorption.	45 µg
Selenium	Antioxidant. Helps prevent cataracts. May combat heart disease, strokes, and some cancers. Supports antibodies and fights viral infection.	Nausea, diarrhea, depression or anxiety, garlicky breath, hair or fingernail loss.	55 µg
Zinc	Antioxidant. Promotes healing and growth. Strengthens immune system and reproductive health. Regulates blood sugar.	Nausea. Can interfere with copper absorption.	8–11 mg

Acknowledgments & Disclaimer

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