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Mineral Supplements

 

Calcium

Calcium is the most abundant mineral in the body. It supports the structure of bones and teeth (where 99% of total body calcium is stored). The remaining 1% supports critical metabolic functions like vascular contraction and vasodilation, nerve transmission, muscle function and hormonal secretion.

 

Age	RDA	Tolerable Upper Intake Level (UL)*
19-50 years	1000mg	2,500mg
51+ years	1,200mg	2,500mg
Pregnant and Lactating	1000mg	2,500mg

* UL is the maximum level of daily nutrient intake that is likely to post no risk of adverse effects.

 

Forms and absorption: The body can only absorb 500mg of calcium at a time. Absorption is enhanced by Vit D.

Calcium carbonate depends on stomach acid to dissolve, it is absorbed best when taken with food, and may cause constipation. Calcium citrate is absorbed well on an empty or full stomach and does not cause constipation.

Food sources: milk, yogurt, cheese, cabbage, broccoli. Also naturally found in Pines Barley Grass, Chia Seeds, Chlorella

Rickets is calcium deficiency in children while osteomalacia is calcium deficiency in adults. Osteoporosis is a condition of fragile and porous bone with an increased susceptibility to fracture.

Deficiency: bone loss, osteoporosis, hypocalcemia (numbness and tingling in the fingers, convulsions, and abnormal heart rhythms, muscle cramps, poor appetite)

Excessive intake results to hypercalcemia which can cause renal insufficiency, vascular and soft tissue calcification, hypercalciuria (high levels of calcium in the urine), kidney stones and constipation

 

Interactions:

1. Decrease absorption of Bisphosphonates, Tetracyclines, Levothyroxine, Phenytoin

2. Prednisone can cause calcium depletion when taken for a long period of time.

3. Decreased absorption by stimulant laxatives like senna, bisacodyl, aloe

4. Malabsorption of iron and zinc when taken together on empty stomach

5. Caffeine and sodium increase calcium excretion

6. Oxalic acid in dark leafy greens prevent absorption of calcium

 

Phosphorus

Phosphorus is the second most abundant mineral in the body next to calcium. It is found in the bones (85% of total body phosphorus), cells and tissues. Functions include maintenance of pH, storage and transfer of energy and nucleotide synthesis. It helps to filter out waste in the kidneys and helps reduce muscle pain after a hard workout due to its ability to maintain and repair all tissues and cells. It is essential to the production of the genetic building blocks, DNA and RNA. Furthermore, it is needed to help balance and use other vitamins and minerals like Vit D, iodine, magnesium and zinc.

 

	RDA	Tolerable Upper Intake Level (UL)*
Children 4-8 yrs.	500mg	3000mg
9-18yrs	1250mg	4000mg
31-70yrs	700mg	3000mg

Food sources: milk, grains, meat, eggs

Deficiency leads to loss of appetite, anxiety, bone pain, stiff joints, poor bone and teeth development.

Excessive intake is associated by increased risk of cardiovascular disease. It can cause diarrhea and calcification or hardening of organs and soft tissues and can interfere with body's ability to use iron, calcium, magnesium and zinc. The delicate balance between phosphorus and calcium is necessary for bone density and to prevent osteoporosis. The higher the amount of phosphorus ingested, the higher is the need for calcium.

 

Sodium

Sodium maintains proper fluid balance, nerve transmission and muscle contraction.

 

	RDA	Tolerable Upper Intake Level (UL)*
Children	1000mg	1,500mg
Adults, Pregnant, Lactating	1,500mg	2,300mg

Food sources: processed foods, salted meats, nuts, cold cuts, margarine, butter, salt added to food when cooking.

The decreased sodium levels in the blood causes fluid to move into cells which eventually cause them to swell. This is called Hyponatremia wherein there is imbalance of water and salt in the body characterized by loss of appetite, nausea and vomiting.

Too much intake is first manifested by thirst and will affect blood pressure.

 

Magnesium

Magnesium is needed for more than 300 biochemical reactions in the body. It is found in bones and inside the cells of body tissues and organs and 1% of magnesium is found in blood, but the body works very hard to keep blood levels of magnesium constant.

It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. It also helps to correct potassium and calcium deficiencies.

 

	RDA	Tolerable Upper Intake Level (UL)*
Adult Male	420mg	350mg (from supplement only)
Adult Female	320mg	350mg (from supplement only)
Pregnant and Lactating	360mg

Food sources: Green leafy vegetables, nuts, brown rice, Chlorella, Spirulina, Barley grass

Deficiency: loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms occur.

Excessive intake results to diarrhea and abdominal cramping.

Interactions:

1. Loop and thiazide diuretics, Cisplatin, Gentamicin and Amphotericin cause depletion of Magnesium

2. Binds with Tetracycline - decrease absorption

 

Potassium

Potassium is needed to help nerves and muscles communicate. It helps move nutrients into cells and waste products out of cells. It also counteracts the harmful effects of sodium in the body by blunting the rise of blood pressure.

 

	RDA	Tolerable Upper Intake Level
Adult male and female	4,700mg	ND
Lactating	5,100mg

Food sources: banana, avocado, spinach, grapes, blackberries, carrots, potatoes, orange, grapes

Potassium chloride helps to correct electrolyte imbalances in the body and in maintaining normal blood pressure.

Deficiency leads to palpitations, muscle weakness, cramps, spams, tetany and paralysis.

Excessive intake leads to confusion, tingling sensation in the limbs, low blood pressure, irregular heartbeat, weakness, and coma.

 

Interactions:
When taken with ACE inhibitors, ARBs, Potassium-sparing diuretics, potassium levels in the blood are increased.
Thiazides, Loop diuretics, antacids, insulin and laxatives can deplete potassium levels in the body.
NSAIDs can cause hyperkalemia due to inhibition of aldosterone, a hormone that functions to maintains the salt and water balance in the body.

Zinc

Zinc is an essential mineral that is naturally present in some foods. In the body this mineral is involved in cellular metabolism, i.e., reactions for DNA and protein synthesis (by enhancing enzymes activity). Zinc also supports immune function and children development. Furthermore, zinc is required for proper sense of taste and smell. It also facilitates wound healing.

Since the body does not have a specialized zinc storage system it is required to take it daily in order to maintain a steady state.

 

	RDA	Tolerable Upper Intake Level
Adult Male	11mg	40mg
Adult Female	8mg	40mg

Food sources: Oyster, meat and poultry, seafoods

Deficiency is characterized by diarrhea, loss of appetite, growth retardation and impaired immune function. In more severe cases, zinc deficiency causes hair loss, delayed sexual maturation, impotence, hypogonadism in males, and eye and skin lesions. Weight loss, delayed healing of wounds, taste abnormalities, and mental lethargy can also occur.

Excessive intake include nausea, vomiting, abdominal cramps, diarrhea, and headaches. Also reduces amount of copper in the body when taken in excess.

Interactions:

1. Quinolones and tetracyclines- decreased absorption of both the antibiotic and zinc

2. Thiazide diuretics cause zinc depletion in tissues

3. Potassium-sparing diuretics increase amount in zinc in the blood

4. Also reduces absorption of NSAIDS when taken together

5. Alcohol decreases intestinal absorption and increases excretion via urine

 

Iron

Iron in the body is found in proteins hemoglobin and myoglobin involved in oxygen transport to tissues and muscles, respectively. It is stored by ferritin. Deficiency of Vit A limits the body to use stored iron.

Forms of Iron:

1. Heme - derived from hemoglobin of animal foods like red meat, poultry, fish. Better absorbed by the body.

2. non-heme - from plant foods (i.e., iron-enriched and iron-fortified foods) and dietary supplement. Absorption is enhanced by Vit. C.

 

 

	RDA	Tolerable Upper Intake Level
Male	8mg	45mg
Female	18mg	45mg
Pregnant/Lactating	27mg	45mg

 

Food sources: Heme iron (chicken liver, meat and poultry)

Non-heme iron (fruits, vegetables, fortified bread or cereal)

 

Who needs iron supplement:

Iron supplementation is indicated to pregnant women, preterm and low birth weight infants, women of childbearing age, especially those with heavy menstrual losses and those undergoing a kidney dialysis.

 

Deficiency: limits oxygen delivery to cells resulting in fatigue and poor work performance, and decreased immunity, slow cognitive and social development, difficulty maintaining body temperature, decreased immune function, glossitis (an inflamed tongue)

Excessive intake may result to gastrointestinal distress, black or bloody stool, or iron overload which can damage the liver and the heart.

Interactions:

1. Interfere with absorption of zinc, tetracyclines, quinolones, levothyroxine, ACE inhibitors

 

Selenium

Selenium is also required by the body in trace amount. It is a defense against oxidative stress and regulates thyroid hormone action. Selenium helps prevent cellular damage from free radicals and helps prevent tumor growth. It prevents oxidation of LDL (bad cholesterol) which consequently prevents buildup of plaque in coronary arteries.

 

	RDA	Tolerable Upper Intake Level
Adult	55mcg	400mcg
Pregnant	60mcg	400mcg
Lactating	70mcg	400mcg

Food sources: Organ meats, seafood, nuts

Deficiency contributes to development of heart disease, hypothyroidism, and a weakened immune system. Also, hair loss and nail brittleness.

High blood levels of selenium (>100 mcg/dL) can result in a condition called selenosis characterized by gastrointestinal upsets, hair loss, white blotchy nails, garlic breath odor, fatigue, irritability, and mild nerve damage

 

 

Iodine

Iodine is a trace mineral needed by the body to make thyroid hormones and prevent goiter (enlargement of the thyroid) and cretinism or congenital hypothyroidism which can lead to intellectual disability and abnormal growth.

Thyrotropin also known as thyroid-stimulating hormone (TSH) is produced by the pituitary gland and makes the thyroid take up iodine and stimulates synthesis and releases of thyroxine (T4) and triiodothyronine(T3) which are important in metabolism.

Common side effects of taking iodine supplements include nausea and stomach pain, runny nose, headache, metallic taste, and diarrhea.

Iodine is important to everyone especially the infants and women who are pregnant for proper bone and brain development.

Iodine solutions are applied to the skin to kill fungus, bacteria and amoeba. Potassium Iodide is used to cure the effects of radioactive accidents.

 

	RDA	Tolerable Upper Intake Level
Adult male/female	150mcg	1,100ncg
Pregnancy	220mcg	1,100mcg
Lactation	290mcg	1,100mcg

Food sources: kelp, fortified foods, iodized salt

Interactions:

Not to be taken with overactive thyroid medications like Methimazole. Amiodarone contains iodine. Potassium iodide interacts with ACE inhibitors, ARBs and Potassium-sparing diuretics

 

 

Chromium

Chromium is known to maintain normal blood glucose by enhancing the action of insulin and is the main ingredient of the compound Glucose Tolerance Factor. It helps to move sugar from the bloodstream into the cells to be used for energy and also turn fats, carbohydrates and protein into energy.

 

	RDA	Tolerable Upper Intake Level
Adult male	35mcg	ND
Adult Female	25mcg
Pregnant and Lactating	30-45mcg

Naturally found in Brewer's Yeast, meat, cheese, molasses, egg yolk

 

Chromium deficiency leads to uncontrolled blood sugar. Diet high in white sugar, white pasta, white bread and white rice use up chromium at a high rate thereby causing deficiency.

Excessive consumption leads to chronic renal failure.

 

Interactions:

Antacids, PPIs, H2 blockers impair absorption.

Corticosteroid lower chromium levels while NSAIDS raise chromium levels in the body.

Chromium absorption is enhanced by Vit C and Niacin.

Chromium decreases absorption of Levothyroxine.

 

Fluoride

Fluoride is a mineral that naturally occurs in many foods and water. It prevents tooth decay by making the teeth more resistant to acid attacks from bacteria in the mouth. It occurs naturally in the body in the form of calcium fluoride found in the bones and teeth.

 

Deficiency leads to cavities and weak bones and teeth.

Adverse effect leads to fluorosis characterized by white to brown streaks in the teeth. Acute toxicity causes stomach irritation, nausea and vomiting. Skeletal fluorosis is a chronic toxicity characterized by weak bones and joint pains.

 

Conditions that require fluoride:

1. Xerostomia or dry mouth condition where there is not enough saliva to wash away food debris and for acids to be neutralized.

2. Gingivitis

3. history of frequent cavities

4. presence of crowns, bridges or braces

 

	RDA	Tolerable Upper Intake Level
1-3 yrs	0.7mg	10mg
4-8yrs	1mg	10mg
9-13yrs	2mg	10mg
Adults	3mg	10mg

Sources: Fluoridated water, marine fish, fluoridated toothpaste

The toxic dose of Fluoride ingestion is 5mg/kg body weight

 

Manganese

Manganese is involved in the formation of bone and formation of sex hormones and enzymes involved in amino acids, cholesterol and carbohydrate metabolism.

	RDA	Tolerable Upper Intake Level
Adult	2.3mg	11mg
Pregnant/Lactating	2.6mg	11mg

Food sources: Nuts, legumes, tea and whole grains

Copper

Copper is a component of enzymes in iron metabolism. It is needed for faster healing of wounds, to treat osteoarthritis and brittle bones.

	RDA	Tolerable Upper Intake Level
Adult male and female	0.9mg	10mg
Pregnant/Lactating	1mg	10mg

Food sources: Organ meat, seafood, nuts, cocoa

Excessive intake can cause gastrointestinal distress and liver damage.

This mineral supplement is contraindicated to people with Wilson's disease, a rare disorder that prevents the body from getting rid of excess copper.