MINERALS

The common minerals present in the body in large amounts (macrominerals) include the following:

1. Calcium. Vital for the proper function of all cells; also essen­tial for proper bone formation and maintenance. Supple­mentation not generally recommended, except to acutely support healing. Even in the presence of osteoporosis, cal­cium supplementation has strong counterbalancing nega­tives, promoting most other degenerative diseases, including cancer and heart disease.

The Importance of Proper Supplementation 137

Common dietary sources: sardines, clams and oysters; turnip greens, mustard greens, broccoli, peas, beans; fruits. Note that pasteurized milk and milk products, fortified with vita­min D, deliver too much calcium to tissues other than the bones, promoting degenerative diseases.

2. Chloride. Major cellular anion, maintaining pH balance,
activating enzymes, and essential for the formation of
hydrochloric acid in the stomach. Except for using sodium
chloride (table salt) to taste, no specific supplementation is
required.

Common dietary sources: table salt, seafood, meat, eggs.

3. Magnesium. Vital for bone formation. Essential for activating
many different enzymes; involved in protein synthesis and
nerve impulse transmission. When a magnesium deficiency
exists, bioavailable magnesium supplementation can in­
crease bone mass. Consider supplementing with 20 to 100
milligrams of a properly chelated form. Higher doses can be
used temporarily to help mobilize excess accumulations of
calcium in the body as reflected on hair analysis.
Common dietary sources: nuts, peas, beans, cereal grains, corn,
carrots, seafood, brown rice, parsley, spinach.

4. Phosphorus. Companion mineral to calcium; activator of
many different enzymes. Generally should not be supple­
mented, for the same reasons as calcium.

Common dietary sources: meat, poultry, fish, eggs, nuts, peas, beans, grains.

5. Potassium. Important cellular electrolyte; integrally involved
with calcium and sodium in proper cell membrane function.
Consider supplementing when blood or hair levels are low,
but only with proper follow-up of subsequent blood and
hair levels with a competent health care practitioner.
Common dietary sources: avocado, fruits, potatoes, beans,
tomato, wheat bran, eggs.

138 Optimal Nutrition for Optimal Health

6. Sodium. Important cellular electrolyte, along with calcium
and potassium. Generally needs only to be supplemented as
table salt to taste.

Common dietary sources: table salt, meat, seafood, vegetables.

7. Sulfur. Important component of some amino acids. Consider
supplementation only with organic forms such as MSM.
Common dietary sources: high-protein foods such as meat,
poultry, fish, eggs, peas, nuts, beans.

The common minerals present in the body in small or trace amounts (microminerals) include the following:

1. Boron. Important for maintaining bone strength and struc­
ture. Consider supplementing with 100 to 200 micrograms
daily of a chelated form.

Common dietary sources: fruits, vegetables, peas, beans, nuts.

2. Chromium. Important for the proper interaction of insulin
and blood glucose. Consider supplementing with 25 to 50
micrograms daily of a chelated form.

Common dietary sources: prunes, nuts, asparagus, organ meats, grains.

3. Copper. Required for the proper use of iron by the body. Easy
to overdose and hard to be frankly deficient. In general,
avoid supplementing with copper; if supplementation is
taken, be certain that the copper is in a chelated form, take
no more than 1 milligram daily, and regularly reevaluate the
need for ongoing supplementation.

Common dietary sources: liver, seafood (especially shellfish), grains, peas, beans, nuts, eggs, meats, poultry.

4. Iodine. Required for thyroid hormone synthesis. Consider
supplementing with 150 micrograms daily of a form such as
potassium iodide.

The Importance of Proper Supplementation 139

Common dietary sources: iodized salt, saltwater seafood, eggs, beef liver, peanuts, spinach, pumpkin, broccoli.

5. Iron. Required for the synthesis of red blood cells. Generally,
men and postmenopausal women should never supplement
iron, since it can easily accumulate to toxic levels in the ab­
sence of loss by bleeding. Menstruating women should con­
sider supplementing under the guidance of a health care
practitioner.

Common dietary sources: meat, especially organ meats such as liver; clams and oysters; peas, beans, nuts, seeds, green leafy vegetables, fruits, grains.

6. Manganese. Important for normal brain function and numer­
ous enzyme systems. Consider supplementing with 2 to 4
milligrams daily of a chelated form.

Common dietary sources: wheat bran, peas, beans, nuts, let­tuce, blueberries, pineapple, seafood, poultry, meat.

7. Molybdenum. Important for the metabolism of the building
blocks of DNA and RNA. Consider supplementing with 10
to 20 micrograms daily of a chelated form.

Common dietary sources: soybeans, lentils, buckwheat, oats, rice.

8. Selenium. Protects cells against free radicals; also helps neu­
tralize heavy metals such as mercury. Consider supplement­
ing with 10 to 20 micrograms daily of a chelated form. Men
with higher levels of selenium appear to have a lower risk
of prostate cancer than men with lower levels.

Common dietary sources: grains, meats, poultry, fish.

9. Zinc. Important for energy metabolism and the function of
many enzymatic systems. Consider supplementing with 5 to
15 milligrams daily of a chelated form.

Common dietary sources: oysters, wheat germ, beef liver, dark poultry meats, grains.

 Optimal Nutrition for Optimal Health

Finally, don't take a large variety of different supplements each of which contains several vitamins or minerals. You can easily exceed the recommended dosages. Many preparations include various other nutrients along with the "featured" nutrient. Do your arith­metic, and don't overdo it!