1. Calcium dietary
mineral
Calcium is needed for so many different
functions in the body, from bones, to blood clotting, your muscles etc. People often
think of bones as a static piece of the body, where very little change occurs,
but that is a totally incorrect perception. Bone is a dynamic part of the body
and calcium is constantly flowing into, and out of it.
Calcium is needed for the formation and maintenance of bones,
the development of teeth and healthy gums. It is necessary for blood clotting,
stabilizes many body functions and is thought to assist in preventing bowel
cancer.
It has a natural calming and tranquilizing effect and is
necessary for maintaining a regular heartbeat and the transmission of nerve
impulses. It helps with lowering cholesterol, muscular growth, the prevention
of muscle cramps and normal blood clotting.
Furthermore it also helps with protein structuring in DNA and
RNA. It provides energy, breaks down fats, maintains proper cell membrane
permeability, aids in neuromuscular activity and helps to keep the skin
healthy. Calcium also stops lead from being absorbed into bone.
Prolonged bone re-absorption from chronic dietary deficiency
results in osteoporosis - from either too little bone mass accumulation during
growth or higher rate of bone loss at menopause. Dietary calcium deficiency
also has been associated with increased risk of hypertension, and colon cancer.
When it is in short supply, a variety of symptoms from aching
joints, eczema, elevated blood cholesterol, heart palpitations, brittle nails,
hypertension (high blood pressure) and insomnia can become evident.
Muscle cramps, nervousness, numbness in the arms and legs,
rheumatoid arthritis, convulsions, depression and delusions have also been
noted.
Dosage 
The dosage underneath is the Recommended
Daily Allowance (RDA), but be aware that this dosage is the minimum that you require
per day, to ward off serious deficiency of this particular nutrient. In the
therapeutic use of this nutrient, the dosage is usually increased considerably,
but the toxicity level must be kept in mind.
1,000 mg per day for people aged 19-50 years 1,200 mg per day
for people over the age of 51 years.
The maximum level of calcium is 2.5 g/day. It is also
recommended one to two parts of calcium and phosphorus to one part of
magnesium.
Toxicity and symptoms of high intake
Excess calcium supplementation has been associated with some
mineral imbalances such as zinc, but combined with a magnesium deficiency it
may cause deposits to form in your kidneys, which could cause kidney stones.
Best used with
It is recommended to take one to two parts of calcium and
phosphorus to one part of magnesium. Vitamin D
and vitamin A are beneficial to have around this
nutrient and it is great when taking a supplement that it is chelated with
amino acids.
When more may be required
More calcium may be needed if you suffer from osteoporosis, are
lacking in Vitamin D, if you have a gum disease or eat processed foods, ingest
excess protein, fat, sugar or caffeine, salt or fizzy soda drinks.
Drinking bottled water with a low mineral content could require
more dietary calcium and so may the consumption of alcohol, taking a birth
control pill, diuretic (water pill) antacids or if you are on hormone replacement
therapy.
Phosphorus, sodium, alcohol, coffee and white flour aids the
loss of calcium from the body, while too much protein, fat and sugars can have
a negative effect with the absorption thereof. Tetracycline and calcium bond
together which impairs the absorption of both.
Other interesting points
Estrogen promotes deposits of calcium in the bones.
Milk, milk products, beans, nuts, molasses and fruit contain
good amounts of calcium. Fish and seafood, as well as green leafy vegetables
supply good amounts of calcium.
Chloride is formed when chlorine gas dissolves in water but is
also a dietary mineral needed by the body for optimum health.
Chloride in the diet works with potassium and sodium, the two
electrolytes, to control the flow of fluid in blood vessels and tissues, as
well as regulating acidity in the body, and also forms part of hydrochloric
acid in the stomach.
A deficiency of chloride is extremely rare and unlikely to occur
but a deficiency of chlorine in the body may cause excessive loss of potassium
in the urine, weakness and lowered blood pressured.
Dosage
The dosage underneath is the Recommended Daily Allowance
(RDA), but be aware that this dosage is the minimum that you require
per day, to ward off serious deficiency of this particular nutrient. In the
therapeutic use of this nutrient, the dosage is usually increased considerably,
but the toxicity level must be kept in mind.
Toxicity and symptoms of high intake
A high concentration of chloride in the body may result in fluid
retention, but sodium is normally the culprit for the retention.
When more may be required
When you suffer from vomiting, diarrhea and excessive sweating
you might be in need of extra chlorine.
Other interesting points
The chlorine in tap water, used for purification, normally
evaporates when boiled.
Food sources
Chloride is found in table salt as well as kelp, olives,
tomatoes, celery etc.
Magnesium plays an important role in at least 300 fundamental
enzymatic reactions and for that reason is of vital importance in our health.
Magnesium helps with formation of bone and teeth and assists the
absorption of calcium and potassium. Where calcium stimulates the muscles,
magnesium is used to relax the muscles. It is further needed for cellular
metabolism and the production of energy through its help with enzyme activity
It is used for muscle tone of the heart and assists in controlling blood
pressure.
Together with vitamin B 12, it may prevent calcium oxalate
kidney stones. It helps prevent depression, dizziness, muscle twitching, and
pre-menstrual syndrome. It can help prevent the calcification of soft tissue
and may help prevent cardiovascular disease, osteoporosis, and certain forms of
cancer, and it may reduce cholesterol levels.
Magnesium assists the parathyroid gland to process vitamin D,
and a shortage here can cause absorption problems with calcium.
A severe deficiency caused by mal-absorption, chronic
alcoholism, renal dysfunction, or the use of certain medications can cause
neuromuscular manifestations, and personality changes can occur.
Many cardiovascular problems are indicated with magnesium in
short supply and rapid heartbeats as well as fatigue, irritability, and seizure
can occur. Insomnia, poor memory, painful periods, depression, hypertension and
confusion may also indicative of magnesium in short supply.
It is used for the management of premature labor, and for the
prophylaxis and treatment of seizures in toxemia of pregnancy. A deficiency may
also be a contributing factor to incontinence in older people and bedwetting in
children.
Dosage
The dosage underneath is the Recommended Daily Allowance
(RDA), but be aware that this dosage is the minimum that you require
per day, to ward off serious deficiency of this particular nutrient. In the
therapeutic use of this nutrient, the dosage is usually increased considerably,
but the toxicity level must be kept in mind.
Males 19-30 years 400 mg per day Males >30 years 420 mg Females
19-30 years 310 mg Females >30 years 320 mg.
In supplementation it is normally taken in dosages of 750 -
1,000 mg per day.
Toxicity and symptoms of high intake
If you have kidney or heart problems first check with your
medical practitioner before taking a magnesium supplement as an over supply can
in severe cases lead to coma and death.
Best used with
It is best taken with calcium, iron, B group vitamins as well as
vitamin E.
It has been found that people under stress have low magnesium
levels, indicating that magnesium may be beneficial to those under stress.
Consumption of alcohol, diuretics, high levels of zinc and
vitamin D may increase your magnesium requirement. This will also apply if you
are taking diuretics (water pills), have diarrhea or perspiring heavily as well
as taking large amounts of vitamin C.
Other interesting points
Magnesium is being investigated for the treatment of migraine
headaches.
Food sources
Magnesium is found in dairy products, fish, meat and seafood, as
well as in legumes, apples, apricots, avocados, bananas, whole grain cereals,
nuts, dark green vegetables, and cocoa, while hard water and mineral water may
also supply it in fair quantities.
Phosphorus is present in the body and can be found mainly in the
bones and muscles - at a total body content of around 400 - 500 grams.
It is very involved with bone and teeth formation as well as
most metabolic actions in the body, including kidney functioning, cell growth
and the contraction of the heart muscle.
The main inorganic component of bone is calcium phosphate salts
while cell membranes are composed largely of phospholipids. While it assists
the body in vitamin use (especially some B group vitamins), it also is involved
in converting food to energy.
Deficiency of this element is unusual but may have symptoms
varying from painful bones, irregular breathing, fatigue, anxiety, numbness,
skin sensitivity and changes in body weight. A ratio of 2:1 in the diet between
phosphorus and calcium can cause low blood calcium levels.
If calcium is in short supply relative to phosphorus there may
be increased risks of high blood pressure and bowel cancer.
Dosage
The dosage underneath is the Recommended Daily Allowance
(RDA), but be aware that this dosage is the minimum that you require
per day, to ward off serious deficiency of this particular nutrient. In the
therapeutic use of this nutrient, the dosage is usually increased considerably,
but the toxicity level must be kept in mind.
Males 800 mg per day and females 800 mg per day
Toxicity and symptoms of high intake
Ingesting dosages of phosphorus exceeding 3 to 4 grams may be
harmful as it can interfere with calcium absorption, such as the high level in
fizzy soda drinks.
Best used with
Calcium and phosphorus must be taken in balance or a deficiency
might be formed. Vitamins D and A as well as iron, manganese together with
protein and unsaturated fatty acids increase the effectiveness of phosphorus.
When more may be required
Aluminum hydroxide used in antacids may interfere with the
absorption of phosphorus but a deficiency is most unlikely, as phosphorus is so
abundant in our everyday diet.
Other interesting points
Keep in mind that calcium and phosphorus must be balanced in the
diet.
Food sources of phosphorus
Meat, poultry and fish, as well as eggs, seeds, milk, carbonated
soft drinks, broccoli, apples, carrots, asparagus, bran, brewer's yeast and
corn contain a good source of phosphorus.
Potassium is one of the electrolytes we all require to maintain
health.
It is needed for growth, building muscles, transmission of nerve
impulses, heart activity etc.
Potassium, together with sodium - potassium inside the cell and
sodium in the fluid surrounding the cell, work together for the nervous system
to transmit messages as well as regulating the contraction of muscles.
The kidneys excrete any excesses, but deficiencies are seldom
found in people on normal diets, although most people could look at increasing
their potassium intake. A deficiency may result in fatigue, cramping legs,
muscle weakness, slow reflexes, acne, dry skin, mood changes, irregular
heartbeat.
If you are into bodybuilding, it is also a good idea to increase
your potassium intake, since potassium is needed to maintain your muscles in
good form, controlling your muscle actions, and since potassium is lost in
excessive sweating and urine. A great way to include this in your diet is to
have a banana, citrus fruit or even a dash of apple cider vinegar.
Dosage
The dosage underneath is the Recommended Daily Allowance
(RDA), but be aware that this dosage is the minimum that you require
per day, to ward off serious deficiency of this particular nutrient. In the
therapeutic use of this nutrient, the dosage is usually increased considerably,
but the toxicity level must be kept in mind.
A daily intake of about 3,500 milligrams is needed. Potassium is
well absorbed, but is not stored in large quantities in the body.
Toxicity and symptoms of high intake
Excessive potassium can be toxic and will affect your heart, but
is mainly a problem when you suffer from a problem such as kidney failure.
Best used with
A person should take twice as much potassium as sodium, and is
best taken with vitamin B6.
Potassium is easily lost in the urine, and if large amounts of
salt is ingested, it may be wise to take a potassium supplement. If you are
suffering from vomiting, diarrhea or extreme sweating you may require more
potassium or if your diet includes mostly processed foods, large amounts of
caffeine, alcohol, or if you take diuretic pills or laxatives.
If you suffer from diabetes, or suffer from kidney problems do
not take a potassium supplement without your doctors consent.
Enemy of element
Potassium is lost from food when canning.
If you suffer from kidney stones, you might benefit from
increasing high potassium containing foods in your diet to supply more
potassium to your body, as higher potassium levels have proved helpful in
preventing kidney stones.
Food sources
Potassium is found in fruit, vegetables as well as whole grains,
citrus fruit, molasses, fish and unprocessed meats
Sodium is required by the body, but most people have a far too
high intake of sodium (salt) in their diet.
Sodium is an electrolyte in the body and is required in the
manufacture of hydrochloric acid in the stomach, which protects the body from
any infections that may be present in food.
Deficiency
of sodium
A deficiency is rare, but can easily happen with diarrhea,
vomiting or excessive sweating, and a shortage may lead to nausea, dizziness,
poor concentration and muscle weakness.
Dosage
The dosage underneath is the Recommended Daily Allowance
(RDA), but be aware that this dosage is the minimum that you require
per day, to ward off serious deficiency of this particular nutrient. In the
therapeutic use of this nutrient, the dosage is usually increased considerably,
but the toxicity level must be kept in mind.
An amount of about 2,400 milligrams is needed daily.
Toxicity and symptoms of high intake
Excessive sodium may cause high blood pressure, which may lead
to a host of health problems. Excessive long-term use of sodium may also cause
a loss of calcium from your body.
Best used with
It is interesting to note that current thinking is advising
people to up their intake of potassium to balance the effects of a higher than
normal sodium intake, or to counteract high blood pressure. Additional
magnesium and calcium is also advised.
A person should consume about half the amount of sodium in
relation to potassium and is best taken with vitamin D.
When more may be required
People consuming large amounts of sodium, should look at
ingesting extra potassium to balance it. If you are suffering from vomiting,
diarrhea or extreme sweating you may require more sodium. People taking lithium
for the control of bipolar depression should not be on a sodium restricted diet
- but please discuss this with your medical practitioner.
Other interesting points
Although a low sodium diet should be strived for, it is wise to
start reading food labels and to see the sodium level in these foods. Preserved
and processed foods make excessive use of salt in the preparation of the foods,
and although you might not be adding extra salt to these products, they are
already loaded with sodium.
Sodium is found in table salt, anchovies, bacon etc.
Sulfur, an acid-forming, non-metallic element is not treated as
an essential mineral, since there are no specific deficiency symptoms. It is
the hydrogen sulfate in onions that causes us to weep when cutting or peeling
them.
It is found in the hair, nails and skin, and as much sulfur as
potassium is normally found in the body. Sulfur is used to detoxify the body,
assist the immune system and fight the effects of aging, as well as age related
illnesses such as arthritis.
Although sulfur might not be an essential mineral, it is an
essential element of protein, biotin as well as vitamin B1. It is part of the
chemical structure of the amino acids methionine, cysteine, taurine and
glutathione. It is further needed in the synthesis of collagen, which is needed
for good skin integrity.
Deficiencies will only really happen if a diet is deprived of
protein, or a poorly planned vegan diet, and a protein shortage is more likely
to happen than a sulfur deficiency.
Sulfur is said to clean the blood and to help protect us against
toxic build-up
Dosage
The dosage underneath is the Recommended Daily Allowance
(RDA), but be aware that this dosage is the minimum that you require
per day, to ward off serious deficiency of this particular nutrient. In the
therapeutic use of this nutrient, the dosage is usually increased considerably,
but the toxicity level must be kept in mind.
None reported.
Best used with
Sulfur is best used with the B group vitamins.
Enemy of element
Sulfur is sensitive to heat and moisture.
Food sources
Sulfur is normally found in protein foods, such as eggs, garlic,
lettuce, cabbage and Brussels sprouts.
