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Minerals
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Calcium is the predominant mineral in the body. 99% of the calcium in the body is in the bones. Bones and teeth get their strength from calcium. Calcium is essential for muscle function, enabling the transmission of nerve impulses. Nerves and the heart depend on calcium to work properly. Calcium is required to maintain bone and prevent osteoporosis. Supplemental calcium has been shown to reduce the symptoms of PMS. In order to absorb calcium, adequate levels of vitamin D are needed. Women need to consume 1200-1500mg of calcium daily. It should be divided in three different doses because the body cannot not absorb more than 500mg at a time.
Magnesium is an organic sulphur compound found in plants and animals. Magnesium is important for cardiovascular health and bone structure. Magnesium has been used for high blood pressure by blocking calcium from getting into muscle and heart cells. The mechanism of action works similar to prescription “calcium channel blockers”. It is also used for the production of ATP and muscle relaxation. Estrogen causes blood levels of magnesium to fall, so women should take magnesium supplements. Magnesium has been used successfully for migraine headaches, constipation, PMS, dysmenorrhea, osteoporosis, and Alzheimer’s disease. Magnesium helps increase the absorption of calcium, so it should be taken at the same time as calcium. Magnesium is helpful for constipation because it improves bowel motility and acts as a stool softener. Magnesium deficits are more common than other vitamin and mineral deficits.
Iron is needed to create healthy red blood cells. Iron deficient anemia is the most common cause of anemia. Iron is a main component of hemoglobin, the oxygen-carrying molecule of red blood cells. Iron is also a key component of myoglobin, the oxygen-carrying molecule of muscles. Iron is also critical in producing ATP and DNA.
Potassium is an essential electrolyte in the blood. Deficiencies are rare unless a diuretic is used or prolonged bouts of diarrhea or vomiting. Potassium is involved in every chemical reaction in the body.
Zinc is important for boosting the immune system. Zinc can also directly kill common viruses in the upper respiratory tract. Zinc is commonly found in throat lozenges. It is also important in aiding enzyme function. Zinc has also been shown to preserve proper vision. Mild zinc deficiencies are common, so supplementation is important.
Selenium is needed to produce glutathione peroxidase, an enzyme which is an antioxidant. As a result it is probably cancer protective by protecting against free radicals.
Copper is important in aiding enzyme function.
Chromium aids insulin in regulating blood glucose levels. It is believed to increase the metabolic rate and it aids in the burning of fat, resulting in weight loss.
Iodine deficiencies are rare now that iodine is added to table salt. Taking extra iodine is unnecessary and may be harmful. Iodine is needed to make thyroid hormone and taking extra will not improve thyroid function unless you are deficient in it.
Boron assists in the absorption of calcium and magnesium and helps decrease their excretion by the kidney. As a result boron might be helpful with arthritis and osteoporosis.
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