Mineral Overview – Supplementation & Key Points

BEST SUPPLEMENTS I’VE FOUND Real Salt – 106 tsps = $.07/tsp Potassium Citrate (200mg/serving) – $0/12/serving Magnesium Glycinate 120 mg – $0.17/serving Epsom Salt – $1.50/bath Calcium Citrate – $0.12/serving Calcium and magnesium inhibit the absorption of one another...

Fluoride

Adequate Intake (AI) The adequate intake is set at 4 mg/day. Functions Ninety-five percent of fluoride in the body is found in bones and teeth. It is considered important for the prevention of dental caries, although it is not considered an essential mineral. That is,...

Molybdenum

Key Concepts AI – 45 mcg/day UL – 2 mg/day Food Sources – Lentils, peas, whole grains, nuts Adequate Intake (AI) The adequate intake for molybdenum is 45 mcg/day. The average intake for women in the U.S. is 76 mcg/day. The average intake for men in...

Chromium

Key Concepts AI – 35 mcg/day (men); 25 mcg/day (women) UL – not established Potential for toxicity through supplementation Food Sources – Broccoli, whole grains, legumes, nuts, meat Adequate Intake (AI) The AI for chromium is 35 mcg/day for men and...

Manganese

Key Concepts AI – 2.3 mg/day (men); 1.8 mg/day (women) UL – 11 mg/day Food Sources: whole grains, legumes, nuts, coffee, tea, spinach, pineapple Adequate Intake (AI) The AI for manganese if 2.3 mg/day for men and 1.8 mg/day for women. Functions Manganese...

Selenium

Key Concepts RDA – 55 mcg/day UL – 400 mcg/day Food Sources: Brazil nuts, meat, seafood, eggs, whole grains, brown rice, mushrooms, produce (soil dependent) 1 Brazil nut provides your daily intake needs for selenium Recommended Dietary Allowance (RDA) The...

Iodine

Key Concepts RDA – 150 mcg/day (Adults); 220 mcg (pregnancy); 290 mcg (lactation) UL – 1,100 mcg/day Food Sources: Seaweed, seafood, dairy, eggs, beans, potatoes Recommended Dietary Allowance (RDA) The RDA for iodine is 150 mcg/day for adults. During...

Zinc

Key Concepts RDA – Adult males (11 mg); adults females (9mg) UL – 40 mg/day Bioavailability is higher in animals/animal products than plant-based sources due to phytates Iron supplements can decrease zinc absorption Excessive zinc supplementation can...

Copper

Key Concepts RDA – 900 micrograms/day UL – 10 mg/day Copper deficiency and toxicity are not commonly seen in the U.S. Food sources: Seafood, nuts, seeds, legumes, whole grains, dark chocolate Recommended Dietary Allowance (RDA) The RDA for adults is 900...

Iron

Key Concepts Iron deficiency is the most common nutritional deficiency in the world RDA – Men (8mg/day); Women (18mg/day, 8mg/day post-menopause) UL – 45 mg/day Heme iron (from animals) is absorbed better than non-heme iron (from plants) – non-heme...