Mineral Supplements Guide

Welcome to the minerals supplements guide, a complete reference for nutritional information.

Also, be sure to see our Herbal Supplements Guide and Vitamins Supplements Guide.

Calcium

Benefits These Body Functions: Bone and tooth development and maintenance. Muscle contraction, nerve transmission.

RDA and Best Food Sources: 800-1000 mg - milk, cheese, green vegetables.

Syngeristic Nutrients (Works With): Vitamin A, C, D, phosphorus.

Deficiency Symptoms: Heart palpitations, muscle cramps, tooth/bone weakening.

Negative Interactions: Excess saturated fat in diet.

Chromium

Benefits These Body Functions: Carbohydrate metabolism, energy production and optimum utilization of glucose.

RDA and Best Food Sources: 50-200 mcg - yeast, whole grains, vegetable oils.

Syngeristic Nutrients (Works With): Unknown.

Deficiency Symptoms: Poor glucose tolerance. Low blood sugar levels.

Negative Interactions: Excess iron.

Copper

Benefits These Body Functions: Enzyme function. Hemoglobin production.

RDA and Best Food Sources: 2-3 mg - nuts, seeds, organ meats, raisins.

Syngeristic Nutrients (Works With): Iron, zinc, cobalt.

Deficiency Symptoms: Anemia, fatigue, weakness, bone fragility.

Negative Interactions: Exhaust fumes, cadmium.

Iodine

Benefits These Body Functions: Production of thyroid hormone. Regulates metabolism.

RDA and Best Food Sources: 150 mcg - seafood, kelp, iodized salt.

Syngeristic Nutrients (Works With): Unknown.

Deficiency Symptoms: Enlarged thyroid gland in neck.

Iron

Benefits These Body Functions: Transport of oxygen to tissues. Enzyme functions.

RDA and Best Food Sources: 10-18 mg - whole grain cereals, nuts, green vegetables.

Syngeristic Nutrients (Works With): B6, C, B12, folic acid. Fiber increases absorption.

Deficiency Symptoms: Fatigue, weakness from anemia, brittle fingernails.

Negative Interactions: Excess saturated fat in diet, excess protein.

Magnesium

Benefits These Body Functions: Enzyme activity. Health of heart arteries. Protein production. Nerve function.

RDA and Best Food Sources: 300-400 mg - whole grains, seafood, green vegetables.

Syngeristic Nutrients (Works With): B6, C, calcium, phosphorus.

Deficiency Symptoms: Growth failure, leg cramps, nervousness, confusion, easily angered.

Negative Interactions: Excess iron.

Manganese

Benefits These Body Functions: Enzyme activity in reproduction, growth, fat metabolism.

RDA and Best Food Sources: 2.5-5.0 mg - whole grains, eggs, nuts, green vegetables.

Syngeristic Nutrients (Works With): Unknown.

Deficiency Symptoms: Poor growth, reproductive and coordination abnormalities.

Negative Interactions: Alcohol, coffee, cortisone, diuretics, excess sugar.

Phosphorus

Benefits These Body Functions: Bone/tooth formation, muscle contraction, kidney function, nerve and muscle activity.

RDA and Best Food Sources: 800-1200 mg - eggs, fish, meat, poultry, grains, cheese.

Syngeristic Nutrients (Works With): Calcium, iron, magnesium, manganese, vitamins A and D.

Deficiency Symptoms: Continuous thirst, dry skin, general weakness, weak reflexes.

Negative Interactions:

Potassium

Benefits These Body Functions: pH balance of blood, body-water balance, nerve and muscle function.

RDA and Best Food Sources: 99 mg - dates, raisins, figs, peaches, sunflower seeds.

Syngeristic Nutrients (Works With): Sodium.

Deficiency Symptoms: Irregular heartbeat, muscular weakness. Build-up of lactic acid.

Negative Interactions: Mercury, cadmium.

Selenium

Benefits These Body Functions: Antioxidant (with vitamin E). Protects cell membrane and internal structures.

RDA and Best Food Sources: 50-200 mcg - whole grains, seafood, eggs, meat, brown rice.

Syngeristic Nutrients (Works With): Vitamin E.

Deficiency Symptoms: Anemia, heart muscle enlargement, irregular beat.

Negative Interactions: Coffee, excess zinc or copper.

Zinc

Benefits These Body Functions: Wound healing, reproductive organ development and growth. Male hormone production.

RDA and Best Food Sources: 15 mg - yeast, whole grains, liver, sunflower seeds.

Syngeristic Nutrients (Works With): Calcium, phosphorus, vitamin A, C. Vitamin D increases absorption.

Deficiency Symptoms: Loss of sense of taste, poor growth and wound healing.