Ailments/Situations Where Used Boron helps enhance brain function, alertness, and concentration. It can help prevent or alleviate many joint and muscle conditions, including arthritis, and also helps prevent post-menopausal osteoporosis.

Source Boron is best obtained from fruits and vegetables. Nuts and grains are also a good source.

Optimal Absorption There are a number of commercial boron preparations available. Boron chelate is generally recommended as an ideal, absorbable, form. Take 1.5 to 3.0mg daily.

Contraindications/Precautions/Warnings Boron is safe up to 9mg daily, from all sources. Doses greater than 500mg daily can cause nausea, vomiting and diarrhea.

Ailments/Situations Where Used Calcium plays a crucial role in a number of body functions including the formation and maintenance of bones and teeth, muscle contraction and relaxation, and regulation of the heart beat. Calcium is required to activate many enzymes needed to produce Adenosine Triphosphate (ATP) for energy and to breakdown protein molecules. It also supports the nervous system and the release of neurotransmitters. This mineral helps prevent colon cancer, muscle cramps, and blood clotting. Calcium helps prevent and reduce high blood pressure as well as arteriosclerosis and pregnancy-induced hypertension. Adequate calcium intake helps prevent osteoporosis and rickets, a severe bone deformity occurring in children that retards growth. It may also help alleviate insomnia and restlessness. Calcium can help prevent muscle and stomach cramps and help control hypoglycemia. It also helps metabolize iron in the body.

Source Calcium is found in a variety of foods. Vegetable sources include green leafy vegetables such as kale, collard greens, mustard greens, spinach and turnip greens. It is also found in broccoli, cabbage, carrots, tofu, soy beans, almonds, brazil nuts, oats, and molasses. Fruits such as apples, oranges, runes and raisins also contain calcium. Animal sources include milk, yogurt, whey, and the bones of fish. This mineral is also available in a multi-vitamin/mineral supplement or in isolated form prepared as a liquid, capsule, or tablet.

Optimal Absorption If supplementing, calcium chelate and coral calcium are the most easily absorbable forms. Vitamin D is required for calcium absorption. For optimal absorption, the ratio of calcium to phosphorus should be 2:1. Magnesium is also commonly taken with calcium to promote absorption, again in a 2:1 ratio. Foods that contain large amounts of phytic acid, a fibre that binds calcium in the stomach, or oxalic acid can inhibit the absorption of calcium. Phytic acid can be found in grains. Oxalates are found in spinach, almonds, rhubarb, kale, and soy beans. Alcohol, caffeine, saturated fat, excess animal protein, sugar, and antacids can also inhibit the absorption of calcium. The following is a list of "industry standard" recommendations for minimum nutritional calcium intake, sorted by age groups and are included as a guideline only. These values are considered too low for most individuals, according to better nutrition authorities today. Consult with your nutritionist, naturopath, or other health practitioner for a dosage appropriate for your needs. Children under 6 years of age should be under the supervision of the above mentioned specialists if directly supplementing with calcium.  

Contraindications/Precautions/Warnings Exceptionally high levels of calcium supplementation can result in kidney stone formation in some people.

Ailments/Situations Where Used Chromium helps increase energy levels, burn fat, and thus increase lean body mass. It can prevent and lower high blood pressure. Levels of Low Density Lipoproteins (LDL), "bad" cholesterol can be lowered while levels of High Density Lipoproteins (HDL), "good" cholesterol can be raised via adequate chromium intake. Chromium can also lower triglyceride levels in the blood -- the primary form that fat is stored in the body. Chromium can also help prevent diabetes and obesity and help prevent arteriosclerosis (hardening of the arteries). Chromium deficiency can lead to fatigue and anxiety disorder. Symptoms include nervousness, shakiness, and other general anxiety symptoms. Deficiencies are common among alcoholics and those consuming large amounts of refined sugars.

Source Ideal sources of chromium include brown rice and brewer’s yeast. Animal sources include cheese, meat, calf liver, chicken, eggs, and dried liver. It is also found in whole grains, corn, dried beans and blackstrap molasses. Fruit and vegetables are poor sources of chromium.Chromium supplements are also available.

Optimal Absorption If supplementing, take chromium picolinate for optimal absorption. Picolinate enables chromium to enter the cells where it can help insulin do its job more effectively. White flour products, refined sugar, and lack of exercise can deplete chromium levels in the body. Antacids and calcium carbonate may inhibit the absorption of chromium. The following is a list of "industry standard" recommendations for minimum nutritional minimum chromium intake, sorted by age groups and are included as a guideline only. These values are considered too low for most individuals, according to better nutrition authorities today. Consult with your nutritionist, naturopath, or other health practitioner for a dosage appropriate for your needs. Children under 6 years of age should be under the supervision of the above mentioned specialists if directly supplementing with chromium.  

Contraindications/Precautions/Warnings People with diabetes should see their nutritionist, naturopath, or other health practitioner before supplementing with chromium as it affects insulin levels. You may become lightheaded or develop a slight skin rash when supplementing with chromium. If this occurs, consult with your nutritionist, naturopath, or other health practitioner to discuss other options. Excess levels of chromium (above 500mcg) can prove toxic.

Ailments/Situations Where Used Copper can help prevent anemia and edema. It is useful in conditions of impaired respiration. It may help to prevent cardiovascular diseases such as hypercholestrolemia (high blood cholesterol levels), and myocardial and arterial damage. Copper may help prevent baldness.

Source Vegetable sources include brewer’s yeast, whole wheat, cereals, peas, legumes, nuts, raisins, molasses, oranges, and leafy green vegetables. Animal sources include beef liver, shrimp, most seafood, and calf. Copper is also found in multi-vitamin/mineral supplements.

Optimal Absorption Copper deficiencies are rare. If supplementing, take copper chelate for optimal absorption. High intake of zinc, iron, vitamin C or other minerals may inhibit the absorption of copper. The following is a list of "industry standard" recommendations for minimum nutritional copper intake, sorted by age groups and are included as a guideline only. These values are considered too low for most individuals, according to better nutrition authorities today. Consult with your nutritionist, naturopath, or other health practitioner for a dosage appropriate for your needs. Children under 6 years of age should be under the supervision of the above mentioned specialists if directly supplementing with copper.  

Contraindications/Precautions/Warnings Keep copper supplements away from children. The lethal dose for copper may be as low as 3.5mg. Copper can cause nausea at doses above 10mg and usually induces vomiting at 60mg. High levels affect zinc absorption. Chronic copper toxicity is rare.

Ailments/Situations Where Used Much of the research on germanium has been conducted in Japan. A researcher by the name of Dr. Asai found that intakes of 100 to 300mg of germanium daily improved rheumatoid arthritis, AIDS, chronic viral infections, Candidiasis, food allergies, and high cholesterol levels.

Source Germanium is found in onions, garlic, mushrooms, and herbs such as Comfrey and Aloe Vera.

Optimal Absorption Germanium is best obtained through your diet. It can also be found in multi-vitamin/mineral supplements.

Ailments/Situations Where Used Iodine has been known to help in cases of goiter (enlarged thyroid) and many types of hypothyroidism. A deficiency is particularly harmful for pregnant women, the developing fetus, and the newborn infant. As it helps burns excess fat, iodine may be used in situations of excessive weight gain. Iodine has also been shown to be useful for breast cancer and fatigue.

Source Iodine-rich foods include commercially iodized salt, blackstrap molasses, onions, seafood, saltwater fish, and Kelp. Iodine is also found in Dulse, mushrooms, lima beans, sea salt, asparagus, soy beans, sesame seeds, garlic, and spinach. Certain foods, when eaten raw in large amounts, can block the absorption of iodine into the thyroid gland. These include cabbage, cauliflower, kale, peaches, pears, spinach and turnips.

Optimal Absorption It is best to obtain iodine from your diet, but it is also available in multi-vitamin/mineral supplements. Supplemental kelp is also rich in iodine. Nutrient deficient soil and commercial food processing can reduce food iodine content.The following is a list of "industry standard" recommendations for minimum nutritional iodine intake, sorted by age groups and are included as a guideline only. These values are considered too low for most individuals, according to better nutrition authorities today. Consult with your nutritionist, naturopath, or other health practitioner for a dosage appropriate for your needs. Children under 6 years of age should be under the supervision of the above mentioned specialists if directly supplementing with iodine.

Contraindications/Precautions/Warnings Do not supplement with iodine unless advised by your nutritionist, naturopath, or other health practitioner. Excessive intake of iodine can cause sores and a metallic taste in the mouth, swollen salivary glands, vomiting and diarrhea. There are usually no drug or nutrient interactions with doses between 150 and 600 mg.

Source Good sources of iron include liver, red meat, egg yolks, oysters, clams, green leafy vegetables, almonds, avocados, dates, beans, lentils, peaches and pears. Kelp, in particular, provides 100mg iron per 100g serving.

Optimal Absorption If supplementing, take iron chelate for best absorption. This is a non-constipating form of iron and prevents stomach upset. Copper cobalt, manganese, and vitamin C are necessary for proper iron absorption. Substances that interfere with iron absorption include phytates, found in whole wheat breads, and phosphoproteins, found in eggs. Anti-inflammatory drugs such as acetylsalicylic acid increase iron loss via gastrointestinal bleeding. High intakes of calcium, magnesium and zinc can also interfere with iron absorption.

Contraindications/Precautions/Warnings Excess iron intake can cause free radical damage (oxidative stress) and increase vitamin E requirements. Children under 2 years of age should take iron only under the supervision of a nutritionist, naturopath, or other health practitioner.

Source Magnesium is obtained naturally from your diet. Eat raw, organic, green, leafy vegetables, whole grains, raw nuts and seeds, and tofu. You may also supplement, if desired.

Optimal Absorption If supplementing, take up to 1,000mg daily in two or more divided doses. Use a chelated from such as magnesium glycinate or aspartate for optimal absorption.

Contraindications/Precautions/Warnings Do not exceed a total dosage of 1,000mg from all sources. Magnesium can act as a laxative and you may experience diarrhea at doses above 600mg. Reduce your level of supplementation if this occurs.

Ailments/Situations Where Used Manganese may help eliminate fatigue. It works with the B-complex vitamins to give an overall feeling of well being. It may reduce nervous disorders and improve memory. Manganese is essential for people with iron-deficiency anemia. Manganese can be very beneficial for people with diabetes or epilepsy. People with chronic inflammatory conditions like rheumatoid arthritis require a higher level of daily manganese intake. A deficiency can lead to high cholesterol and blood pressure, eye and hearing problems, convulsions, and pancreatic damage.

Source Good sources of manganese include avocados, green leafy vegetables, peas, whole grains, egg yolks, pineapples, blueberries, legumes, nuts and seeds, and the alfalfa. Meats and dairy are considered poor sources of manganese. Manganese is also found in multi-vitamin/mineral supplements.

Optimal Absorption For optimal absorption, take manganese in a multi supplement (capsule or liquid) form. High intakes of magnesium, calcium, phosphorus, copper, iron, or zinc may interfere with manganese absorption. Calcium and phosphorus are the most notorious, in this aspect. Antacids may also inhibit its absorption. The following is a list of "industry standard" recommendations for minimum nutritional manganese intake, sorted by age groups and are included as a guideline only. These values are considered too low for most individuals, according to better nutrition authorities today. Consult with your nutritionist, naturopath, or other health practitioner for a dosage appropriate for your needs. Children under 6 years of age should be under the supervision of the above mentioned specialists if directly supplementing with manganese.

Contraindications/Precautions/Warnings No known toxicity.

Ailments/Situations Where Used Molybdenum is useful in the prevention of anemia, cavities and other mouth and gum disorders, and impotence in older males. It may also help prevent cancer, especially where molybdenum soil concentrations are low, such as in China. This element is also useful for the treatment of Wilson’s disease, a hereditary disorder in which the body stores a large amount of copper. The liver cannot excrete the excess copper properly, and the accumulation of it causes liver and brain damage. Molybdenum can also prevent sulfite sensitivities. Sulfites are a type of preservative used to prevent food spoilage and are often found in beer, wine, and dried fruit.

Source Ideal sources of molybdenum include dark green, leafy vegetables, legumes, whole grains, and peas. Molybdenum is also available in multi-vitamin/mineral supplements.

Optimal Absorption Take molybdenum in combination with other minerals and nutrients for optimal absorption Excessive sulfur intake may decrease molybdenum levels in the body. The following is a list of "industry standard" recommendations for minimum nutritional manganese intake, sorted by age groups and are included as a guideline only. These values are considered too low for most individuals, according to better nutrition authorities today. Consult with your nutritionist, naturopath, or other health practitioner for a dosage appropriate for your needs. Children under 6 years of age should be under the supervision of the above mentioned specialists if directly supplementing with manganese.

Contraindications/Precautions/Warnings Do not exceed 15 mg of molybdenum daily as higher amounts may lead to gout. Excessive intake of this mineral may interfere with copper metabolism.

Source Good natural sources of phosphorus include fish, poultry, meat, whole grains, nuts, seeds, cocoa powder, eggs, corn, bran, garlic, legumes, brewer’s yeast, and dried fruits. Supplemental sources are derived from bone meal. As a result, supplementation may be inappropriate for vegetarians/vegans.

Optimal Absorption Vitamin D aids in the absorption of phosphorus. Maintaining a proper balance of key minerals with phosphorus will promote overall absorption. The proper ratio of calcium to magnesium to phosphorus is 2 : 1 : 1. If any of these minerals is in excess or in inadequate amounts, it may cause adverse effects on the body.

Contraindications/Precautions/Warnings The body’s calcium to phosphorus ratio is disrupted by the use of white sugar. Excess levels of iron, aluminum and magnesium can render phosphorus ineffective. Long-term use of antacids can deplete the body’s supply of phosphorus. There is no known toxicity.

Ailments/Situations Where Used Potassium can help to prevent or alleviate muscle weakness, fatigue, mental confusion, high blood pressure, heart disturbances, kidney, adrenal, and some nervous system disorders.

Source Ideal sources of potassium include beef, poultry, fish, dairy foods, most vegetables (particularly winter squash and yams), bananas, whole grains, garlic, avocados, bananas, blackstrap molasses, brewer’s yeast, brown rice, nuts, dried fruits such as dates and figs.

Optimal Absorption Potassium is found in varying amounts in over 90 percent of foods. For best absorption, do not overcook vegetables -- steam or eat raw. Alcohol, coffee, diuretics, and sugar inhibit its absorption.

Contraindications/Precautions/Warnings Potassium may interact with some prescription medications used to treat hypertension (high blood pressure) and water retention.

Ailments/Situations Where Used Selenium can help prevent heart disease, inflammatory conditions such as rheumatoid arthritis, and cataracts. It may also help prevent Sudden Infant Death Syndrome (SIDS), a heart disorder that leads to heart failure or cardiovascular shock. This trace mineral is important in protecting the immune system against carcinogens and some cancers and may also act as a cancer preventative. It has been used to help alleviate hot flashes and other situations related to menopause. Selenium helps keep body tissues youthful and elastic and helps maintain a healthy heart and liver.

Source Vegetarian sources of selenium include grains, onions, tomatoes, broccoli, brazil nuts, brewer’s yeast, brown rice and garlic. Selenium can also be found in chicken, salmon, seafood, liver, beef and dairy products.

Optimal Absorption One brazil nut daily will generally provide you with your daily recommended intake. Ideal supplemental forms of selenium include selenomethionine, selenium-rich yeast, and selenium chelate. Absorption of selenium is affected by heavy metals (lead, mercury, cadmium, et cetera) and possibly zinc and other trace minerals. Various chemotherapeutic drugs can interfere with selenium absorption. Commercial food processing also reduces selenium levels. The following is a list of "industry standard" recommendations for minimum nutritional selenium intake, sorted by age groups and are included as a guideline only. These values are considered too low for most individuals, according to better nutrition authorities today. Consult with your nutritionist, naturopath, or other health practitioner for a dosage appropriate for your needs. Children under 6 years of age should be under the supervision of the above mentioned specialists if directly supplementing with selenium.

Contraindications/Precautions/Warnings Daily intakes greater than 1,000mcg can be toxic.

Optimal Absorption Magnesium, manganese, boron, calcium and potassium aid in the utilization of silicon. Take 20 and 40mg daily.

Contraindications/Precautions/Warnings There are no known interactions with silicon and it is generally non-toxic. High levels of silicon and aluminum complexes have been detected in the brains of Alzheimer’s patients.

Ailments/Situations Where Used The list is long. Sodium can help prevent and treat stomach cramps, confusion, memory impairment, depression, dizziness, anorexia, impaired carbohydrate digestion, fatigue, lethargy, headaches, low blood pressure, heart palpitations, nausea, vomiting, dehydration, weight loss and premature loss of stamina. It also helps prevent sunstroke and heat prostration. Sodium deficiency is rare. Most people have rather high levels of sodium.

Source Virtually all foods contain some sodium.

Optimal Absorption Natural foods supply sufficient amounts of sodium when eaten regularly. Excess levels occur when sodium-laden junk food and snacks are over-consumed.

Source Ideal sources of sulfur include dried beans, Brussels sprouts, cabbage, eggs, fish, garlic, kale, whole grains, wheat germ, turnips, onions, meats, horsetail (the herb), and the amino acids cysteine, cystine, glutathione, lysine, methionine, and taurine.

Optimal Absorption Sulfur is found in most foods. Eat a healthy, balanced diet. Heat and moisture may destroy or change the action of sulfur in the body.

Contraindications/Precautions/Warnings Organic forms of sulfur are rarely toxic. Synthetic forms in high doses can be dangerous.

Optimal Absorption Vanadium is generally obtained from the diet as it is found in a variety of foods. If supplementing to treat a specific condition, take 10 to 60mcg daily.

Ailments/Situations Where Used Zinc may help prevent macular degeneration (degenerative eye disorder), acne, rheumatoid arthritis and other inflammatory conditions, most prostate conditions and Alzheimer’s disease. It may help increase mental alertness and memory. Zinc is also useful for colds, flu, and other infections. Zinc deficiency, stemming from poor soil conditions, has been linked to Benign Prostatic Hypertrophy / Prostatitis and Prostate Cancer.

Source Raw pumpkin seeds are an excellent source of zinc. Other sources include mushrooms, seafood, spinach, sunflower seeds, whole grains, soy beans and legumes, lamb chops, pork loin, chicken, eggs, milk, fish and liver.

Optimal Absorption Eat 3 tablespoons pumpkin seeds daily. Add other foods above to your daily diet. If supplementing take zinc picolinate, acetate, monomethionine or chelate on an empty stomach for optimal absorption. Zinc competes with copper, iron and calcium for absorption. Thus it is best to take these minerals separately. The following is a list of "industry standard" recommendations for minimum nutritional zinc intake, sorted by age groups and are included as a guideline only. These values are considered too low for most individuals, according to better nutrition authorities today. Consult with your nutritionist, naturopath, or other health practitioner for a dosage appropriate for your needs. Children under 6 years of age should be under the supervision of the above mentioned specialists if directly supplementing with zinc.

Contraindications/Precautions/Warnings Zinc intake greater than 100mg daily from all sources can depress the immune system and become toxic. This may also lead to copper-deficiency anemia and reduced HDL, "good", cholesterol levels.