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THE FUNCTION OF MINERALS Every living cell on this planet depends on minerals for proper function and structure. Minerals are needed for the proper composition of body fluids, the formation of blood and bone, the maintenance of healthy nerve function, and the regulation of muscle tone, including that of the muscles of the cardiovascular system. Like vitamins, minerals function as coenzymes, enabling the body to perform its functions, including energy production, growth, and healing. Because all enzyme activities involve minerals, minerals are essential for the proper utilization of vitamins and other nutrients. The human body, as all of nature, must maintain its proper chemical balance. This balance depends on the levels of different minerals in the body and especially the ratios of certain mineral levels to one another. The level of each mineral in the body has an effect on every other, so if one is out of balance, all mineral levels are affected. If not corrected, this can start a chain reaction of imbalances that leads to illness. Minerals are naturally occurring elements found in the earth. Rock formations are made up of mineral salts. Rock and stone are gradually broken down into tiny fragments by erosion, a process that can take literally millions of years. The resulting dust and sand accumulate, forming the basis of soil. The soil is teeming with microbes that utilize these tiny crystals of mineral salts, which are then passed from the soil to plants. The plants are eaten by herbivorous animals. We obtain these minerals by consuming plants or herbivorous animals. Nutritionally, minerals belong to two groups: bulk minerals (also called macrominerals) and trace minerals (microminerals). Bulk minerals include calcium, magnesium, sodium, potassium, and phosphorus. These are needed in larger amounts than trace minerals. Although only minute quantities of trace minerals are needed, they are nevertheless important for good health. Trace minerals include boron, chromium, copper, germanium, iodine, iron, manganese, molybdenum, selenium, silicon, sulfur, vanadium, and zinc. Because minerals are stored primarily in the body's bone and muscle tissue, it is possible to develop mineral toxicity if extremely large quantities are consumed. Such situations are rare, however, because toxic levels of minerals generally accumulate only if massive amounts are ingested for a prolonged period of time. WHAT'S ON THE SHELVES As with vitamins, it can be difficult, if not impossible, to obtain the amounts of minerals needed for optimum health through diet alone. Mineral supplements can help you to make sure you are getting all the minerals your body requires. Minerals are often found in multivitamin formulas. Minerals can also be sold as single supplements. These are available in tablet, capsule, powder, and liquid forms. Some are available in chelated form, which means that the minerals are bonded to protein molecules that transport them to the bloodstream and enhance their absorption. When mineral supplements are taken with a meal, they are usually automatically chelated in the stomach during digestion. There is some controversy over which mineral supplements are best, but we prefer the chelated preparations. Our experience with the various chelated formulas available has shown that, in general, orotate and arginate forms of minerals make the most effective supplements. Once a mineral is absorbed, it must be carried by the blood to the cells and then transported across the cell membranes in a form that can be utilized by the cells. After minerals enter the body, they compete with one another for absorption. For example, too much zinc can deplete the body of copper; excessive calcium intake can affect magnesium absorption. Consequently, supplemental minerals should always be taken in balanced amounts. Otherwise, they will not be effective and may even be harmful. The absorption of minerals can also be affected by the use of fibre supplements. Fibre decreases the body's absorption of minerals. Therefore, supplemental fibre and minerals should be taken at different times. THE ABC'S OF MINERALS Boron   Boron is needed in trace amounts for healthy bones and for the metabolism of calcium, phosphorus, and magnesium. It also enhances brain function and promotes alertness. Most people are not deficient in boron. However, elderly people usually benefit from taking a supplement of 2 to 3 milligrams daily because they have a greater problem with calcium absorption. Boron deficiency accentuates vitamin D deficiency. Boron helps to prevent postmenopausal osteoporosis and build muscle. A study conducted by the U.S. Department of Agriculture indicated that within eight days of supplementing their daily diet with 3 milligrams of boron, a test group of postmenopausal women lost 40 percent less calcium, one-third less magnesium, and slightly less phosphorus through their urine than they had before beginning boron supplementation. Sources Boron is found in apples, carrots, grapes, leafy vegetables, nuts, pears, and grains. Cautions Do not take more than 3 milligrams of boron daily. Calcium Calcium is vital for the formation of strong bones and teeth and for the maintenance of healthy gums. It is also important in the maintenance of a regular heartbeat and the transmission of nerve impulses. Calcium lowers cholesterol levels and helps prevent cardiovascular disease. It is needed for muscular growth and contraction, and for the prevention of muscle cramps. It may increase the rate of bone growth and bone mineral density in children. This important mineral is also essential in blood clotting and helps prevent cancer. It may lower blood pressure and prevent bone loss associated with osteoporosis as well. Calcium provides energy and participates in the protein structuring of RNA and DNA. It is also involved in the activation of several enzymes, including lipase, which breaks down fats for utilization by the body. In addition, calcium maintains proper cell membrane permeability, aids in neuromuscular activity, helps to keep the skin healthy, and protects against the development of pre-eclampsia during pregnancy, the number one cause of maternal death. Calcium protects the bones and teeth from lead by inhibiting absorption of this toxic metal. If there is a calcium deficiency, lead can be absorbed by the body and deposited in the teeth and bones. Calcium deficiency can lead to the following problems: aching joints, brittle nails, eczema, elevated blood cholesterol, heart palpitations, hypertension (high blood pressure), insomnia, muscle cramps, nervousness, numbness in the arms and/or legs, a pasty complexion, rheumatoid arthritis, rickets, and tooth decay. Deficiencies of calcium are also associated with cognitive impairment, convulsions, depression, delusions, and hyperactivity. Sources Calcium is found in milk and dairy foods, salmon (with bones), sardines, seafood, and green leafy vegetables. Food sources include almonds, asparagus, blackstrap molasses, brewer's yeast, broccoli, buttermilk, cabbage, carob, cheese, collards, dandelion greens, dulse, figs, filberts, goat's milk, kale, kelp, mustard greens, oats, prunes, sesame seeds, soybeans, tofu, turnip greens, watercress, whey, and yogurt. Herbs that contain calcium include alfalfa, burdock root, cayenne, chamomile, chickweed, chicory, dandelion, eyebright, fennel seed, fenugreek, flaxseed, hops, horsetail, kelp, lemongrass, mullein, nettle, oat straw, paprika, parsley, peppermint, plantain, raspberry leaves, red clover, rose hips, shepherd's purse, violet leaves, yarrow, and yellow dock. Comments The amino acid lysine is needed for calcium absorption. Food sources of lysine include cheese, eggs, fish, lima beans, milk, potatoes, red meat, soy products, and yeast. Lysine is also available in supplement form. Female athletes and menopausal women need greater amounts of calcium than other women because their estrogen levels are lower. Estrogen protects the skeletal system by promoting the deposition of calcium in bone. Heavy exercising hinders calcium uptake, but moderate exercise promotes it. Insufficient vitamin D intake, or the ingestion of excessive amounts of phosphorus and magnesium, also hinders the uptake of calcium. Taking calcium with iron reduces the effect of both minerals. Too much calcium can interfere with absorption of zinc, and excess zinc can interfere with calcium absorption. A hair analysis can determine the levels of these minerals. A diet that is high in protein, fat, and/or sugar affects calcium uptake. The average American diet of meats, refined grains, and soft drinks (which are high in phosphorus) leads to increased excretion of calcium. Consuming alcoholic beverages, coffee, junk foods, excess salt, and/or white flour also leads to the loss of calcium by the body. A diet based on foods such as vegetables, fruits, and whole grains, which contain significant amounts of calcium but lower amounts of phosphorus, is preferable. Oxalic acid (found in almonds, beet greens, cashews, chard, cocoa, kale, rhubarb, soybeans, and spinach) interferes with calcium absorption by binding with calcium in the intestines and producing insoluble salts that cannot be absorbed. Casual consumption of foods with oxalic acid should not pose a problem, but overindulgence in these foods inhibits absorption of calcium. Calcium supplements are more effective when taken in smaller doses spread throughout the day and before bedtime. When taken at night, calcium also promotes a sound sleep. This mineral works less effectively when taken in a single mega dose. Several vitamin companies use Di-calcium-phosphate in their products, but do not list it on the label. This form of calcium is insoluble and interferes with the absorption of the nutrients in a multinutrient supplement. The level of electrolytes in the body also affects calcium absorption. Antacids such as Turns are not recommended as a source of calcium. While they do contain calcium, if taken in sufficient quantities to serve as a source of this mineral, they would also neutralize the stomach acid needed for calcium absorption. Cautions Calcium may interfere with the effects of verapamil (Ca-lan, Isoptin, Verelan), a calcium channel blocker sometimes prescribed for heart problems and high blood pressure. Calcium supplements should not be taken by persons with a history of kidney stones or kidney disease. Chromium Because it is involved in the metabolism of glucose, chromium (sometimes also called glucose tolerance factor or GTF) is needed for energy. It is also vital in the synthesis of cholesterol, fats, and protein. This essential mineral maintains stable blood sugar levels through proper insulin utilization, and can be helpful both for people with diabetes and those with hypoglycemia. Studies have shown that low plasma chromium levels can be an indication of coronary artery disease. The average American diet is chrodium deficient. Researchers estimate that two out of every three Americans are hypoglycemic, prehypoglycemic, o: diabetic. The ability to maintain normal blood sugar levels is jeopardized by the lack of chromium in our soil and water supply and by a diet high in refined white sugar, flour, and junk foods. A deficiency of chromium can lead to anxiety, fatigue, glucose intolerance (particularly in people with diabetes), inadequate metabolism of amino acids, and an increased risk of arteriosclerosis. Excessive intake can lead to chromium toxicity, which has been associated with dermatitis, gastrointestinal ulcers, and kidney and liver impairment. Chromium is best absorbed by the body when it is taken in a form called chromium picolinate (chromium chelated with picolinate, a naturally occurring amino acid metabolite). Picolinate enables chromium to readily enter into the body's cells, where the mineral can then help insulin do its job much more effectively. Chromium picolinate has been used successfully to control blood cholesterol and blood glucose levels. It also promotes the loss of fat and an increase in lean muscle tissue. Studies show it may increase longevity and help to fight osteoporosis. Chromium polynicotinate (chromium bonded to niacin) is an effective form of this mineral as well. Sources Chromium is found in the following food sources: beer, brewer's yeast, brown rice, cheese, meat, and whole grains. It may also be found in dried beans, blackstrap molasses, calf liver, chicken, corn and corn oil, dairy products, dried liver, dulse, eggs, mushrooms, and potatoes. Herbs that contain chromium include catnip, horsetail, licorice, nettle, oat straw, red clover, sarsaparilla, wild yam, and yarrow. Cautions If you have diabetes, do not take supplemental chromium (especially chromium picolinate) without first consulting with a qualified health care provider. This supplement can affect insulin requirements, so you will have to monitor your blood sugar level very carefully. Some people experience light-headedness or a slight skin rash when taking chromium. If you feel light-headed, stop taking the supplement and consult your health care provider. If you develop a rash, either try switching brands or discontinue use. Copper Among its many functions, copper aids in the formation of bone, hemoglobin, and red blood cells, and works in balance with zinc and vitamin C to form elastin. It is involved in the healing process, energy production, hair and skin colouring, and taste sensitivity. This mineral is also needed for healthy nerves and joints. One of the early signs of copper deficiency is osteoporosis. Copper is essential for the formation of collagen, one of the fundamental proteins making up bones, skin, and connective tissue. Other possible signs of copper deficiency include anemia, baldness, diarrhoea, general weakness, impaired respiratory function, and skin sores. A lack of copper can also lead to increased blood fat levels. Excessive intake of copper can lead to toxicity, which has been associated with depression, irritability, nausea and vomiting, nervousness, and joint and muscle pain. Sources Besides its use in cookware and plumbing, copper is also widely distributed in foods. Food sources include almonds, avocados, barley, beans, beets, blackstrap molasses, broccoli, garlic, lentils, liver, mushrooms, nuts, oats, oranges, pecans, radishes, raisins, salmon, seafood, soybeans, and green leafy vegetables. Comments The level of copper in the body is related to the levels of zinc and vitamin C. Copper levels are reduced if large amounts of zinc or vitamin C are consumed. If copper intake is too high, levels of vitamin C and zinc drop. The consumption of high amounts of fructose can significantly worsen a copper deficiency. In a study conducted by the U.S. Department of Agriculture, people who obtained 20 percent of their daily calories from fructose showed decreased levels of red blood cell superoxide dismutase (SOD), a copper-dependent enzyme critical to antioxidant protection within the red blood cells. Germanium Germanium improves cellular oxygenation. This helps to fight pain, keep the immune system functioning properly, and rid the body of toxins and poisons. Researchers have shown that consuming foods containing organic germanium is an effective way to increase tissue oxygenation, because, like hemoglobin, germanium acts as a carrier of oxygen to the cells. A Japanese scientist, Kazuhiko Asai, found that an intake of 100 to 300 milligrams of germanium per day improved many illnesses, including rheumatoid arthritis, food allergies, elevated cholesterol, candidiasis, chronic viral infections, cancer, and AIDS. Sources The following foods contain germanium: garlic, shiitake mushrooms, onions, and the herbs aloe vera, comfrey, ginseng, and suma. Comments Germanium is best obtained through the diet.

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