Facts About Individual Minerals
Page Index
Calcium
Phosphorous
Iron
Zinc
Sodium
Potassium
Selenium
Magnesium
Copper
Iodine
Fluoride
Chromium
Calcium
Sources
1. dairy products, canned fish,
green leafy vegetables, soy bean foods
Uses
1. build and maintain bone matrix
2. cell movements and muscle cell
contraction
3. transmission of impulses at
synapses
4. regulation of cell activities
5. blood clotting
Recommended dietary intake
1. 800 mg per day
2. 1,000 mg per day for many elderly
3. 1,500 mg per day for
postmenopausal women
Causes of deficiencies
1. inadequate eating
2. inadequate dairy products from
lactose intolerance
3. excessive dietary fiber,
phosphorous, aluminum (certain antacids), caffeine, or tea
4. low vitamin D levels
5. low stomach acid
6. excessive elimination by the
kidneys
7. hormone changes after menopause
Results from deficiencies
1. bone demineralization and
osteoporosis
2. nerve and muscle malfunctions
Causes of excesses
1. supplements
Results from excesses
1. constipation
2. urinary stones and other calcium
deposits
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Phosphorous
Sources
1. dairy products, meats
Uses
1. bone matrix production and
maintenance
2. synthesis of energy compounds
3. synthesis of DNA and RNA
4. acid/base regulation (buffers)
5. cell membrane structure (phospholipids)
Recommended dietary intake
1. 800 mg per day
Causes of deficiencies
1. inadequate eating
2. excess aluminum antacid intake
3. diarrhea
Results from deficiencies
1. bone demineralization and
osteoporosis
Causes of excesses
1. carbonated beverages
Results from excesses
1. bone demineralization and
osteoporosis
2. muscle spasms
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Iron
Sources
1. meat, spinach, broccoli, peas and
beans, egg yolk
Uses
1. synthesis hemoglobin for RBCs and
myoglobin for muscle cells
2. assists enzyme functions including
energy production
3. collagen and elastin synthesis
4. immune function
Recommended dietary intake
1. 10 mg per day (15 mg before
menopause)
Causes of deficiencies
1. inadequate eating
2. low stomach acid
3. high intake of calcium, fiber,
tea
4. chronic bleeding disorders (e.g.,
peptic ulcers, colon diseases)
5. aspirin therapy (e.g., for
osteoarthritis)
Results from deficiencies
1. anemia, weakness, fatigue
2. reduced mental and immune
function
Causes of excesses
1. supplements
Results from excesses
1. damage to liver, heart, or
pancreas
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Zinc
Sources
1. green vegetables, grains,
seafood, meats
Uses
1. assists many enzyme functions
2. synthesis of proteins, DNA, RNA
3. immune function
4. control of insulin and vitamin A
5. sense of taste
Recommended dietary intake
1. 12-15 mg per day
Causes of deficiencies
1. inadequate eating
2. decreased absorption from aging
3. high intakes of iron, calcium
4. diabetes mellitus
Results from deficiencies
1. slower healing
2. decreased immune function
3. decreased taste or bad tastes in
mouth
4. impotence
Causes of excesses
1. supplements
Results from excesses
1. low HDLs
2. decreased immune function
3. GI tract irritation
4. decreased iron and copper
absorption
5. abnormal muscle contractions
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Sodium
Sources
1. table salt, cheese, cured and
pickled foods
Uses
1. acid-base balance
2. regulating osmotic pressure
3. conduction of impulses by cell
membranes (action potentials)
Recommended dietary intake
1. 500 mg per day
Causes of deficiencies
1. dietary restrictions or use of
medications (e.g., diuretics) to control high blood pressure
2. insulin-dependent diabetes
mellitus
3. diarrhea
Results from deficiencies
1. muscle cramps
2. CNS and nerve malfunctions
Causes of excesses
1. adding salt to food
2. processed foods
Results from excesses
1. high blood pressure, edema
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Potassium
Sources
1. vegetables, grains, bananas,
meats, milk
Uses
1. acid-base balance
2. regulating osmotic pressure
3. conduction of impulses by cell membranes
(i.e., action potentials)
4. assists enzyme functions
Recommended dietary intake
1. 2,000 mg per day
Causes of deficiencies
1. inadequate eating
2. dietary restrictions or use of
medications (e.g., diuretics) to control high blood pressure
3. insulin-dependent diabetes
mellitus
4. diarrhea
5. profuse sweating
6. anti-inflammatory steroid therapy
(e.g., for osteoarthritis)
Results from deficiencies
1. irregular heart functioning
(i.e., arrhythmias)
2. muscle cramps
3. CNS and nerve malfunctions
Causes of excesses
1. kidney disease
Results from excesses
1. muscle weakness
2. weak heart, heart failure
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Selenium
Sources
1. seafood, meats, grains, milk,
eggs
Uses
1. activates anti-oxidant enzymes
(e.g., protects lungs and cell membranes, reduces cancer risk)
Recommended dietary intake
1. 55-70 micrograms per day
Causes of deficiencies
1. inadequate eating
2. eating foods from selenium-poor
soils
Results from deficiencies
1. decreases immune response
2. weakness
Causes of excesses
1. supplements
2. foods from areas with selenium
pollution
Results from excesses
1. damage to liver and nerves
2. weakness
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Magnesium
Sources
1. dairy products, green leafy
vegetables, whole grains
Uses
1. assists enzyme functions
including energy production
2. nerve and muscle functioning
3. synthesis of DNA and RNA
Recommended dietary intake
1. 280-350 mg per day
Causes of deficiencies
1. inadequate eating
2. excess calcium intake
3. alcoholism
4. diarrhea
5. medications to reduce high blood
pressure (e.g., diuretics)
Results from deficiencies
1. loss of coordination, tremors
2. irregular heart function (i.e.,
arrhythmias)
Causes of excesses
1. kidney failure
Results from excesses
1. diarrhea
2. weakness
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Copper
Sources
1. meats, peas, beans, grains
Uses
1. assists enzymes functions
2. assists in synthesis of
norepinephrine, myelin, collagen strengthening, blood clots
3. assists immune functions
4. iron absorption
Recommended dietary intake
1. 1.5-3 mg per day
Causes of deficiencies
1. antacids
2. intestinal surgery
3. zinc supplements
Results from deficiencies
1. bone demineralization
2. high blood cholesterol
3. low WBCs
4. anemia
Causes of excesses
1. supplements
Results from excesses
1. vomiting
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Iodine
Sources
1. seafood, iodized table salt
Uses
1. production of thyroid hormone
(thyroxine - controls metabolic rates such as BMR)
2. decreases adverse effects from
radiation (e.g., radiation therapy for cancer)
Recommended dietary intake
1. 150 mg per day
Causes of deficiencies
1. inadequate intake
Results from deficiencies
1. inadequate thyroid hormone (slow
metabolic rates)
2. thyroid enlargement (goiter)
Causes of excesses
1. food contaminated with
iodine-containing sterilizing agents
2. eating much seaweed
Results from excesses
1. inadequate thyroid hormone
production (slow metabolic rates)
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Fluoride
Sources
1. seafood
2. fluoridated water, supplements
Uses
1. hardening teeth and bones
2. preventing dental cavities
3. possible treatment of
osteoporosis
Recommended dietary intake
1. 1.5-4 mg per day
Causes of deficiencies
1. none in adults
Causes of excesses
1. supplements to treat osteoporosis
Results from excesses
1. local increase in bone matrix
2. gastritis
3. pain in bones and joints
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Chromium
Sources
1. many foods
Uses
1. increases effectiveness of
insulin
2. control blood cholesterol and
LDLs
Recommended dietary intake
1. 50-200 micrograms per day
Causes of deficiencies
1. rare - inadequate intake
Results from deficiencies
1. low glucose tolerance, increased
risk of diabetes mellitus
2. elevated blood cholesterol and
LDLs
Causes of excesses
1. industrial pollution, paints
Results from excesses
1. liver damage
2. lung cancer
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Copyright 2020: Augustine G. DiGiovanna, Ph.D.,
Salisbury University, Maryland
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