Mineral Reference

This is a quick mineral reference guide: Please note, the following doses are "adult doses" and may not apply to children and/or in pregnancy.

Calcium

What does it do?

Supports bones, teeth, muscle tissue, regulates the heartbeat, muscle action, nerve function, blood clotting.

Sources

Dairy products, calcium-fortified orange juice or soy milk, salmon with bones, and green leafy vegetables such as broccoli, kale, and collards.

DRI(Dietary Reference Intakes)

1200 mg for adults.

Chloride

What does it do?

Important for fluid balance in the body. Also important for digestion, since it is a component of hydrochloric acid found in the stomach.

Sources

Table salt, soy sauce, processed foods.

DRI

Adult minimum 750 milligrams/day for adults.

Chromium

What does it do?

Acts cooperatively with other substances to control insulin and certain enzymes.

Sources

Cheese, whole grains, meat, peas, beans and blackstrap molasses.

ODA(optimal daily intake)

200 mcg for adults.

Copper

What does it do?

Formation of red blood cells, pigment, bone health.

Sources

Nuts, black pepper, blackstrap molasses and cocoa.

ODA

1.5-3 mg for adults.

Fluoride

What does it do?

Dental health.

Sources

Tea, fish eaten with their bones, processed foods, and treated drinking water.

DRI

Between 3.1 to 3.8 mg for adults.

Iodine

What does it do?

Making thyroid hormones that control metabolism.

Sources

Lobster, shrimp, bread, milk and iodized salt.

RDA

200 mcg for adults.

Iron

What does it do?

Making hemoglobin in blood and myoglobin in muscle, which supply oxygen to cells.

Sources

Meat, fish, poultry, eggs, whole and enriched grains, and green leafy vegetables.

RDA

Between 10 to 12 mg for men and 12 to 15 mg for women.

Precaution

Iron supplements even in small amounts can be toxic to young children. Keep iron and multivitamins with iron out of reach.

Magnesium

What does it do?

Enzyme activation, nerve and muscle function, and bone growth.(Magnesium supplements may help ward off migraine headaches).

Sources

Nuts, meats, leafy vegetables, whole grains, beans and legumes.

DRI

Between 280 to 300 mg for women, 350 to 400 mg for men.

Manganese

What does it do?

Essential for reproductive function, physical growth, normal formation of bones and cartilage and normal brain function.

Sources

Whole grains and cereals, fruits, vegetables and tea.

DRI or RDA

2 to 5 mg for adults.

Molybdenum

What does it do?

As a component of three different enzymes, it's involved in the metabolism of nucleic acids (DNA and RNA) iron and food converts food into energy. Helps breakdown toxic build ups of sulfites in the body. May help prevent cavities.

Sources:

Milk, lima beans, spinach, breads, liver and cereals.

DRI or RDA

75 to 250 mcg for adults.

Phosphorus

What does it do?

Helps form bones and teeth, builds muscle and is involved in almost all metabolic actions in the body.

Sources

Milk, meat, poultry, fish, eggs, whole grains, seeds and nuts.

DRI or RDA

800 mg to 1,200 mg for adults.

Potassium

What does it do?

Helps keep blood pressure down and aids muscle contractions, aids healthy electrical activity in the heart and rapid transmission of nerve impulses throughout the body.

Sources

Dried fruits, bananas, potatoes, most raw vegetables, citrus fruits, molasses, and sunflower seeds.

DRI or RDA

Not established.

Selenium

What does it do?

Works with vitamin E as an antioxidant and binds with toxins in the body, rendering them harmless.

Sources

Lobster, clams, crabs, whole grains, Brazil nuts and oysters.

RDA

100 to 200 mcg for adults.

Sodium

What does it do?

Regulates and balances the amount of fluids outside the cells in the body. Aids in muscle contractions and nerve function.

Sources

Processed foods and table salt.

DRI or RDA

500-1500 mg for adults.

Zinc

What does it do?

Essential for normal growth, development and immunity. Helps maintain skin, hair and bones. Keeps reproductive organs functioning and helps in the perception of taste and the ability to see at night.

Sources

Beef, poultry, liver, oysters, eggs and dairy products.

RDA

Between 12 to 15 mg for women and 15 mg for men.