Boron
Functions:
No clear biological function in humans.
Selected Food Sources:
Fruits and vegetables if soil contains adequate levels.
Potential Therapeutic Uses:
Osteoarthritis
Toxic Effects Of Excess:
Nausea, vomiting, diarrhea, dermatitis, lethargy. Also reproductive and developmental effects found in animal studies.
Calcium
Functions:
Essential role in blood clotting, muscle contraction, nerve transmission, and bone and tooth formation.
Selected Food Sources:
Kelp, dairy (e.g. milk, cheese, yogurt), greens, corn tortillas with lime, nuts (e.g. almonds, brazil).
Adverse Effects Of Severe Deficiency:
Demineralization of the bone, parethesias (feeling of pins and needles), tetany, rickets. Mild to moderate deficiency common in women and vegetarians.
Potential Therapeutic Uses:
Osteoporosis, colon cancer, hypercholesterolemia, hypertriglyceridemia, prevention of preeclampsia, premenstrual syndrome. Note: Numerous double-blind studies support the use of calcium supplementation for the prevention and treatment of osteoporosis (Gaby & Wright, 2001).
Toxic Effects Of Excess:
Generally well-regulated. However, excess may result in constipation, kidney stones, hypercalcemia, milk alkali syndrome, or renal insufficiency.
Chromium
Functions:
Helps to maintain normal blood glucose levels.
Selected Food Sources:
Meats, whole wheat, wheat bran, rye bread, cereals, fresh chili, oysters.
Potential Therapeutic Uses:
Diabetes mellitus, reactive hypoglycemia, hyperlipidemia.
Toxic Effects Of Excess:
Chronic renal failure.
Copper
Functions:
Component of enzymes in iron metabolism.
Selected Food Sources:
Oysters, nuts (e.g. brazil, almonds, hazelnuts, walnuts, pecans), split peas, organ meats.
Adverse Effects Of Severe Deficiency:
Anemia, depigmentation, connective tissue and skeletal abnormalities.
Potential Therapeutic Uses:
Osteoporosis, rheumatoid arthritis (as copper bracelet).
Toxic Effects Of Excess:
GI distress, liver damage. Note: individuals with Wilson’s disease, Indian childhood cirrhosis and idiopathic copper toxicosis are at increased risk of adverse effects from excess copper intake.
Iron
Functions:
Component of hemoglobin and numerous enzymes. Prevents microcytic hypochromic anemia.
Selected Food Sources:
Kelp, fruit (e.g. prunes, raisins), seeds (e.g. pumpkin, squash, sunflower), fortified breads and grains ( non-heme iron sources), meat and poultry (heme iron sources).
Adverse Effects Of Severe Deficiency:
Anemia, fatigue, tachycardia (fast heart rate), shortness of breath upon exertion.
Potential Therapeutic Uses:
Iron deficiency anemia. Note: Iron is the most common nutritional deficiency in the world. Individuals at high risk include premenopausal women and those consuming a vegetarian diet.
Toxic Effects Of Excess:
GI distress, liver disease, growth retardation (>3mg/kg/d in children who are not iron deficient). Note: Individuals who consume alcohol are at increased risk of hemosiderosis and hemachromatosis.
Magnesium
Functions:
Cofactor for enzyme systems.
Selected Food Sources:
Kelp, wheat, nuts (e.g. almonds, cashews, brazil), buckwheat, millet, rye, tofu.
Adverse Effects Of Severe Deficiency:
Neuromuscular excitability, muscle spasm, parethesias, tetany. Increased risk if diarrhea, alcoholism, or fat malabsorption.
Potential Therapeutic Uses:
Fatigue including chronic fatigue syndrome, symptoms associated with mitral valve prolapse, cardiovascular disease, asthma, migraines, premenstrual syndrome, urinary symptoms (frequency, urge incontinence, nocturia), diabetes, chronic obstructive pulmonary disease, pregnancy-related complications, hypertension, alcohol withdrawl.
Toxic Effects Of Excess:
Osmotic diarrhea. Note: Higher risk of toxicity in the elderly or others with poor renal function.
Manganese
Functions:
Involved in the formation of bone, as well as in enzymes involved in amino acid, cholesterol, and carbohydrate metabolism.
Selected Food Sources:
Nuts (e.g. pecans, Brazil, almonds), whole grains (e.g. barley, rye, wheat), split peas, spinach.
Adverse Effects Of Severe Deficiency:
Pigmentary changes in hair, dermatitis, prolonged blood clotting time.
Toxic Effects Of Excess:
Neurotoxicity Note: Because manganese in drinking water and supplements may be more bioavailable than manganese from food, caution should be taken when using manganese supplements. In addition, individuals with liver disease may be distinctly susceptible to the adverse effects of excess manganese intake.
Molybdenum
Functions:
Cofactor for enzymes involved in catabolism of sulfur amino acids, purines and pyridines.
Selected Food Sources:
Lentils, beef liver, split peas, cauliflower, green peas, wheat germ, spinach, brown rice, nuts
Adverse Effects Of Severe Deficiency:
Rare.
Toxic Effects Of Excess:
Reproductive effects, gout-like symptoms. Note: Individuals who are deficient in dietary copper intake or have some dysfunction in copper metabolism that makes them copper-deficient could be at increased risk of molybdenum toxicity.
Phosphorus
Functions:
Maintenance of pH. Storage and transfer of energy and nucleotide synthesis.
Selected Food Sources:
Milk, yogurt, ice cream, cheese, peas, meat, eggs, sodas, fast food.
Adverse Effects Of Severe Deficiency:
Rare. Hypophosphatemia can occur if starving, in diabetic ketoacidosis, patients receiving high glucose IV, or chronic use of aluminum-containing antacids.
Toxic Effects Of Excess:
Metastatic calcification, skeletal porosity, decreased calcium levels.
Selenium
Functions:
Defense against oxidative stress and regulation of thyroid hormone action.
Selected Food Sources:
Butter, seafood (e.g. smoked herring, scallops, lobster, shrimp), wheat germ, brazil nuts.
Adverse Effects Of Severe Deficiency:
Rare.
Potential Therapeutic Uses:
Cancer prevention, rheumatoid arthritis.
Toxic Effects Of Excess:
Hair and nail brittleness and loss.
Zinc
Functions:
Component of multiple enzymes and proteins. Involved in the regulation of gene expression.
Selected Food Sources:
Fresh oysters, ginger root, ground round steak, lamb chops, pecans, dry split peas, brazil nuts.
Adverse Effects Of Severe Deficiency:
Impaired growth, wound healing, dry scaly skin.
Potential Therapeutic Uses:
Acne vulgaris, colds (zinc gluconate lozenges), rheumatoid arthritis, psoriatic arthritis, gastic ulcer, macular degeneration, improved immune function in patients with cancer and aids, growth retardation, anorexia nervosa.
Toxic Effects Of Excess:
Reduced copper levels.
References
Bland, J., Costarella, L., Levin, B., Liska, D., Lukaczer, D., Schiltz, B., & Schmidt, M. (1999). Clinical Nutrition: A Functional Approach. Gig Harbor, Washington: The Institute for Functional Medicine.
Gaby, A., & Wright, J. (2001). Nutrient Therapeutics : Nutrition Seminars.
Galland, L., & Buchman, D. D. (1988). Superimmunity for Kids. New York: Dell Publishing.
Mertz, W. (2000). Three Decades of Dietary Recommendations. Nutrition Reviews, 58(10), 324-331.
Willett, W., & Stampfer, M. (2001). What vitamins should I be taking, Doctor? New England Journal of Medicine, 345(25), 1819-1824.
Additional references were used for selected food sources (Bland et al., 1999; Galland & Buchman, 1988), potential therapeutic uses (Gaby & Wright, 2001), and toxic effects (Bland et al., 1999; Willett & Stampfer, 2001). Unless otherwise indicated, therapeutic uses are preliminary findings from one or more randomized, controlled, and/or double-blind studies. For more information regarding appropriate therapeutic doses for your condition, please arrange a consultation.
Read more > Table of Fat Soluble Vitamins
Read more > Table of Water Soluble Vitamins