| A to Z about Minerals & Vitamins
MINERALS
ALUMINUM
Not an essential mineral, and may be toxic.
Avoid aluminum-based baking powders, aluminum cans, especially with pop or
acidic juices, and aluminum cookware, as well as aluminum-containing
antiperspirants.
ARSENIC
A toxic mineral.
BARIUM
A non-essential mineral, but can be toxic in certain forms.
BENTONITE
A substance from clay which contains a lot of aluminum.
BERYLLIUM
A toxic mineral.
BISMUTH
A non-essential mineral, but excellent for quieting down an irritated
bowel and diarrhea.
BORON
An essential mineral very involved in calcium and bone metabolism, as well
as the manufacture of testosterone.
CADMIUM
A toxic mineral.
CALCIUM
The most abundant mineral in the body, most of it in bones and teeth and
connective tissue. Calcium requires magnesium, phosphorus, and Vitamins A,
C, and D for adequate metabolism. It is essential for maintaining the pH
of the blood and regulating cell membrane potential. It helps in insomnia
and irregular heart beat and is essential in preventing high blood
pressure, aids in blood clotting. If you do not drink milk, you should
probably take 1000 to 1500 mg of calcium citrate daily.
Depressed individuals often have excessive
calcium levels, particularly those with bipolar disorder (see Chapter 2).
When these patients recover, their calcium levels usually return to
normal. Depression can also occur in cases of calcium deficiency, long
before the appearance of physical deficiency symptoms. In addition,
calcium works with magnesium to maintain balance, or homeostasis, in the
body, much as sodium and potassium work together to achieve balance in
water levels. If you are supplementing with calcium, you will need to take
one-half as much magnesium, sometimes even more, to keep the two properly
balanced. This includes women who are taking calcium supplements to
prevent osteoporosis. A good daily dose is 800 to 1,000 mg.
CHLORINE
An essential mineral, and interrelated with
sodium and potassium. It helps regulate the pH of the blood, and the
production of hydrochloric acid in the stomach. It is useful in the liver's
detoxification process and is essential for normal joints and tendons. It
is highly undesirable in chlorinated water, as high intakes of city
chlorinated water significantly increase the risk of bladder cancer and
may increase blood pressure, as well as interfere with iodine absorption.
CHROMIUM
An essential mineral involved in a variety of enzymes and in the
metabolism of sugar and fatty acids and cholesterol. It improves the
effectiveness of insulin and is involved in synthesis of protein.
COBALT
An essential trace mineral involved with Vitamin B12 in the manufacture of
blood, and in many enzyme functions including manufacture of DNA.
COPPER
An essential trace mineral, imported in the formation of hemoglobin and
red blood cells, and involved in many enzymes, protein metabolism, and
synthesis of phospholipids, including the production myelin sheaths. It
helps the antioxidant effect of Vitamin C, and is essential in the
production of elastin, a component of muscle fiber. Is also is necessary
for proper bone formation and production of RNA and melanin. Aids in
conversion of nutrients to energy.
FLUORIDE
An essential trace mineral involved in
deposition of calcium and in preventing tooth decay. However, there is no
evidence that added fluoride is of any benefit or is essential after age
five to seven, and excessive intakes of it can interfere with phosphorus
and inhibit many enzymes as well as cause bursitis.
GOLD
Although there is no known involvement of gold in metabolism, many
manufactured gold salts are used in treating rheumatoid arthritis. It is
potentially toxic in large amounts.
INDIUM
A trace mineral which may be involved in many
metabolic processes, enzyme functions, and hormonal productions.
IODINE
An essential trace mineral, most critical in the development and function
of the thyroid gland. Also important in assisting in energy metabolism,
growth development, and helping to burn excessive fat. Babies who are
deficient in iodine develop cretinism, a very serious form of brain
damage. Iodine is involved in the production of collagen, and is important
in maintenance of healthy hair, skin, nails, and teeth. It is important in
protein synthesis, absorption of carbohydrates, and indirectly, in
cholesterol management. If your body temperature is consistently below
97.6 degrees Fahrenheit on awakening and below 98.6 degrees in the
afternoon, you are probably iodine deficient!
IRON
An essential mineral, whose major function, in combination with protein
and copper, is in the manufacture of hemoglobin, which transports oxygen
throughout the body. Myoglobin, found in muscle tissue, also contains iron
and assists in the transfer of oxygen into the muscle. Very important
overall in protein metabolism and the immune system. It works closely in
sync with calcium and copper. Excesses can create serious problems with
the liver.
Iron deficiency can result in anemia, which can produce symptoms such as
depression, irritability, fatigue, loss of attention span, and insomnia.
One study found that nearly half of all pre-menopausal women and a third
of all children do not get enough iron, so supplementation in these groups
could have a significant impact on the frequency of depression and other
disorders. From 15 to 30 mg a day is a good maintenance dose. On the other
hand, excessive iron can lead to toxicity, especially in men, who are not
losing the mineral regularly through menstruation. Therefore, men
shouldn't supplement with iron unless under a doctor's direction.
LEAD
A toxic mineral.
LITHIUM
An essential trace mineral that is very important in the manufacture of
serotonin from L-tryptophan, in overall mood, and probably in health of
the heart. There is a significant relationship with norepinephrine, sodium
metabolism, and bone metabolism, and it relates very strikingly with
magnesium, calcium and phosphorus, thyroid metabolism, insulin, and
aldosterone metabolism.
PHYTIC ACID
A major component of cereals, especially bran. Individuals on a very high
whole-grain diet may have a deficiency of calcium, and possibly of other
minerals because phytic acid binds with them and prevents absorption.
MAGNESIUM
The third most abundant mineral in the human body. Seventy percent of it
is located in bone, and it is essential for healthy bones and teeth. It is
also critical for maintenance of cell membrane potential and works very
synergistically with the amino acid, taurine. It is involved in
maintaining nerve-muscle interaction. It regulates heartbeat. It helps
utilize B complex and Vitamin C and E, bone growth, and the function of
all muscles, especially including the heart. It appears to be associated
with the regulation of body temperature, and is essential for conversion
of blood glucose into energy. Is also of benefit in migraine headaches,
epilepsy, and muscle spasms. The single most important and most common
mineral deficiency is probably magnesium.
This mineral assists in all of the body's
energy reactions. Deficiency can result in depressive symptoms, along with
confusion, agitation, anxiety, and hallucinations, as well as a variety of
physical problems. Most diets do not include enough magnesium, and stress
also contributes to magnesium depletion. Other possible reasons for a
deficiency include kidney or parathyroid disease, high blood pressure,
chronic fluid loss, alcoholism, and malabsorption disorders. Several
studies have shown that magnesium injections can bring relief from
symptoms such as fatigue, aches and pains, weakness, and lethargy. I
frequently give magnesium shots for migraine headaches, PMS, and
allergies. A daily maintenance dose is 400 to 800 mg, with more needed to
correct deficiencies.
MAGNESIUM: WHY IT IS IMPORTANT TO YOUR
HEALTH
Magnesium deficiency is one of the most
common problems that we encounter in patients in this country. At least
70% of men and 80% of women do not consume enough magnesium in their diets
to maintain normal levels. Magnesium is an essential component of protein
synthesis in the body. It is important in the proper functioning of all
muscles, including the heart.
There are many factors that prevent the
body from absorbing magnesium:
Relatively high calcium intact (dairy products)
High phosphate intake (meats, pop)
High intakes of sodium, protein, and fat
High vitamin D intake
High phytase intake (whole wheat products)
High potassium intake
Alcohol
Sugar
Caffeine
Stress also significantly increases excretion of magnesium from the body,
leading to deficiency.
Illnesses associated with magnesium
deficiency include:
Anxiety
Cardiac arrhythmia
Chronic and acute pain
Depression
Epilepsy
Hypertension
Immune dysfunction
Muscle tension
Myocardial infarction
Possible TIAís and strokes
The only reliable tests for magnesium
deficiency are the magnesium load test (not serum magnesium), or the
intracellular magnesium test. Intracellular Diagnostic Laboratories, 553
Pilgrim Drive, Suite B, Foster City, California 94404.
MANGANESE
A trace mineral important in many enzymes and the metabolism of many
vitamins as well as in the synthesis of fatty acids and cholesterol,
protein, carbohydrates, and fat metabolism, as well as sex hormone
production, bone and connective tissue, health, and nerve and brain
function.
MERCURY
A toxic mineral. Silver or amalgam fillings
contain 50 to 60% of mercury and are highly undesirable.
MOLYBDENUM
A trace mineral essential for enzymes involved
in the metabolism of iron and the oxidation of fat, as well as normal
growth and development and sulfur metabolism.
PHOSPHORUS
Is the second most abundant mineral in the
body. It works very closely with calcium. It plays an extremely important
part in every chemical reaction in the body because it is present in every
cell. It is essential for life and energy production, maintaining pH of
blood and activation of B vitamins.
POTASSIUM
An essential mineral that helps regulate sodium and water balance. It is
very important in growth, nerve function, and proper pH of the body.
Involved in the conversion of glucose to glycogen and in many enzyme
reactions in general cell metabolism. One of the critical minerals in
maintaining a normal heart beat, as well as nerve conduction, production
of energy and synthesis of nucleic acids and proteins.
RADIOSTRONTIUM
Is a radioactive form of strontium, produced
by nuclear explosion. It is very toxic and is concentrated in bone, where
it has a half-life of 28 years.
SELENIUM
An essential mineral which works
synergistically with vitamin E as an antioxidant; promotes normal body
growth, health of the heart, elasticity of tissue, and fertility. Part of
glutathione peroxidase, an antioxidant enzyme.
SILICON
Is the second most abundant element in nature, being less common only than
oxygen. It is an essential trace mineral involved in the manufacture of
cartilage, as well in the elastic tissue in arteries, and all connective
tissue. There is some metaphysical belief that silicon is converted into
calcium in the body. Silicone, on the other hand, is oxidized silica.
Silica dust is very toxic and can lead to severe lung disease called
silicosis. Silicone, the material used in breast implants, has been
thought by many to create some serious immune problems.
SILVER
Silver may be an important trace mineral. Colloidal suspensions of silver
were widely used as anti-infective agents early in this century, and some
people believe that modest doses of colloidal silver improve health and
immune functions.
SODIUM
An essential mineral found predominately in blood serum, and extracellular
fluid, as well as in bone. It functions synergistically and inversely with
potassium to assist in pH balance, and helps keep other blood minerals
soluble. It is essential for hydrochloric acid production and very
involved in overall adrenal function.
Sodium and potassium.
These minerals are considered together because they determine the body's
electrolyte balance, which regulates water levels. Eating a lot of salty
food (sodium) disrupts this balance. This not only produces high blood
pressure, but also affects neurotransmitter levels, producing depression
and PMS. In addition, the misuse of diuretics, or "water pills,"
can lead to potassium deficiency, which in turn can manifest itself as
depression. A good daily dose is from 200 to 400 mg.
STRONTIUM
Is a non-essential mineral that often
accompanies calcium in the diet, and is concentrated in broccoli.
SULFUR
An essential mineral particularly involved in the metabolism of protein
and collagen production. It is also part of insulin so that it helps to
regulate carbohydrate metabolism and it works with the B Vitamins for
normal nerve function. An organic form, MSM or methylsulphonylmethane, is
crucial for immune function and DHEA maintenance.
TIN
It is thought to be a non-essential mineral in
human beings, although minute amounts of tin in animals have some effect
on growth and protein synthesis.
TITANIUM
A non-essential mineral. As titanium dioxide,
it is a food additive and coloring agent, known as Pigment White 6.
URANIUM
A trace mineral essential for metabolism of
cholesterol and the circulatory system.
VANADIUM
May support healthy bone glucose metabolism.
ZINC
An essential trace mineral, particularly involved in the immune system,
nervous system, digestive, and reproductive systems. It is involved with a
wide variety of enzymes necessary for metabolism. It is also a major
component of insulin. It is essential in formation of protein, general
growth and development, synthesis of DNA (genetic code), and all healing.
Helps regulate blood levels of vitamin A.
Zinc deficiencies frequently lead to
depression, since this mineral is essential to many processes related to
brain function. In addition to irritability, mental slowness, and
emotional disorders, zinc deficiency can produce changes in taste and
smell sensations, a loss of appetite, reduced immune function, and rough
skin. These symptoms are particularly common among older people and in
women, especially those with eating disorders. An excellent treatment for
anorexia and bulimia uses high doses of zinc, beyond the recommended 15 to
30 mg daily.
VITAMINS
ASCORBIC ACID (VITAMIN C)
Strengthens blood vessel walls, gums, skin, vision; promotes wound
healing, and collagen production; helps control blood cholesterol, and
arteriosclerosis; essential for making many hormones. A key antioxidant to
help protect against all free radicals. Enhances the immune system.
Vitamin C, widely known for its antioxidant abilities, is also important
for mental health. Subclinical deficiencies can produce depression, which
requires the use of supplements. One study showed that a single 3-gram
dose of vitamin C reduced symptoms by 40 percent in eleven manic and
twelve depressed patients after only four hours. Supplementation is
particularly important if you have had surgery or an inflammatory disease.
Stress, pregnancy, and lactation also increase the body's need for vitamin
C, while aspirin, tetracycline, and birth control pills can deplete the
body's supply. A good maintenance dose is 1 to 3 grams daily, with more
for depressed people, smokers, and those exposed to toxins of various
kinds.
BIOFLAVONOID COMPLEX
Helps strengthen the integrity of blood vessel walls (capillaries).
BIOTIN
Essential for energy metabolism and healthy skin, hair, and mucous
membranes.
FOLIC ACID (folate)
Essential for making DNA, RNA, red blood
cells, and synthesizing some amino acids. May play a very major role in a
healthy immune system, gums, red blood cells, skin, and prevents
myelomeningocele. It is essential for regulation of homocysteine, a major
cause of arteriosclerosis. Folic acid, another B vitamin, helps
assist in the creation of many neurotransmitters. It is also essential to
the production of hemoglobin, the oxygen-bearing substance in red blood
cells, so deficiencies often lead to anemia. Studies have shown abnormally
low levels of this vitamin in from a quarter to a third of all depressed
persons. Other symptoms include fatigue, lower-extremity problems, and
dementia. Orthomolecular psychiatrists have used folic acid supplements
for many years to reduce the frequency of relapses in their patients. Poor
dietary habits contribute to folic acid deficiencies, as do illness,
alcoholism, and various drugs, including aspirin, birth control pills,
barbiturates, and anticonvulsants. It is usually administered along with
vitamin B12, since a B12 deficiency can mask a folic acid deficiency. The
usual dose is 800 mcg. Higher doses, though safe, require a prescription.
NIACIN (B3)
Essential for energy metabolism, growth, lowering cholesterol, and immune
competency.
Vitamin B3 (niacin). Pellagra - which produces psychosis and dementia,
among other symptoms - was eventually found to be caused by niacin
deficiency. Many commercial food products now contain niacin, and pellagra
has virtually disappeared. However, subclinical deficiencies of vitamin B3
can produce agitation and anxiety, as well as mental and physical
slowness. Mega-doses of the vitamin have been found to reduce these
symptoms.
PANTOTHENIC ACID
Aids greatly in energy metabolism, helps normalize blood sugar. May be a
great adjunct in loosing weight, especially in large doses with a
low-calorie diet. It diminishes hunger in a low-calorie diet. It is
essential in making antibodies and production of cholesterol, hemoglobin,
and a number of hormones.
RIBOFLAVIN (B2)
Essential for energy metabolism and adrenal function. May be very useful
in migraine headaches. Supports hormone production, neurotransmitter
function, healthy eyes and skin, and production of red blood cells.
THIAMINE (B1)
Essential in conversion of fat, protein, and
carbohydrate into energy. Also important in digestion, appetite, heart and
nerve function, and detoxification.
The brain uses this vitamin to help convert glucose, or blood sugar, into
fuel, and without it the brain rapidly runs out of energy. This can lead
to fatigue, depression, irritability, anxiety, and even thoughts of
suicide. Deficiencies can also cause memory problems, loss of appetite,
insomnia, and gastrointestinal disorders. The consumption of refined
carbohydrates, such as simple sugars, drains the body's B1 supply.
VITAMIN A
Best taken as Beta carotene, a major antioxidant. Essential for growth,
immune competency, cell development, vision, healthy skin, hair and nails,
gums, glands, bones, and teeth.
VITAMIN B1 (Thiamine)
Essential in conversion of fat, protein, and
carbohydrate into energy. Also important in digestion, appetite, heart and
nerve function, and detoxification.
The brain uses this vitamin to help convert glucose, or blood sugar, into
fuel, and without it the brain rapidly runs out of energy. This can lead
to fatigue, depression, irritability, anxiety, and even thoughts of
suicide. Deficiencies can also cause memory problems, loss of appetite,
insomnia, and gastrointestinal disorders. The consumption of refined
carbohydrates, such as simple sugars, drains the body's B1 supply.
VITAMIN B3
(Niacin)
Essential for energy metabolism, growth, lowering cholesterol, and immune
competency.
Pellagra - which produces psychosis and dementia, among other symptoms -
was eventually found to be caused by niacin deficiency. Many commercial
food products now contain niacin, and pellagra has virtually disappeared.
However, subclinical deficiencies of vitamin B3 can produce agitation and
anxiety, as well as mental and physical slowness. Mega-doses of the
vitamin have been found to reduce these symptoms.
VITAMIN B6 (Pyridoxine)
Promotes metabolism,
especially of carbohydrates, and a release of energy. Useful in protein
metabolism, nerve and brain function, synthesis of red blood cells,
hormone regulation, enzymes and immune competence. Essential for making
serotonin.
This nutrient is essential for the creation of
neurotransmitters. Studies have found a strong correlation between vitamin
B6 deficiency and depression. Shortages can also produce anemia, numbness,
tingling in the limbs, and convulsions. Vitamin B6 has been shown to help
women with premenstrual syndrome (PMS). Malabsorption diseases and certain
drugs, including MAOI antidepressants and birth control pills, can cause
deficiencies.
VITAMIN B12
(Cobalamin)
Essential in making red blood cells, DNA, RNA,
and myelin, the covering of nerve fiber. Aids in replication of genetic
code and in processing carbohydrate, protein, and fat.
Because vitamin B12 is important to red blood
cell formation, deficiency leads to an oxygen-transport problem known as
pernicious anemia. This disorder can cause mood swings, paranoia,
irritability, confusion, dementia, hallucinations, or mania, eventually
followed by appetite loss, dizziness, weakness, shortage of breath, heart
palpitations, diarrhea, and tingling sensations in the extremities.
Deficiencies take a long time to develop, since the body stores a three-
to five-year supply in the liver. When shortages do occur, they are often
due to a lack of intrinsic factor, an enzyme that allows vitamin B12 to be
absorbed in the intestinal tract. Since intrinsic factor diminishes with
age, older people are more prone to B12 deficiencies. Thus, this vitamin
is often given as an injection, or as tablets that dissolve under the
tongue, to bypass the digestive tract. Vitamin B12 can benefit the 10 to
30 percent of depressed individuals who are deficient. The dose is 1,000
micrograms (mcg).
VITAMIN C
(Ascorbic acid)
Strengthens blood vessel walls, gums, skin, vision; promotes wound
healing, and collagen production; helps control blood cholesterol, and
arteriosclerosis; essential for making many hormones. A key antioxidant to
help protect against all free radicals. Enhances the immune system.
Vitamin C, widely known for its antioxidant abilities, is also important
for mental health. Subclinical deficiencies can produce depression, which
requires the use of supplements. One study showed that a single 3-gram
dose of vitamin C reduced symptoms by 40 percent in eleven manic and
twelve depressed patients after only four hours. Supplementation is
particularly important if you have had surgery or an inflammatory disease.
Stress, pregnancy, and lactation also increase the body's need for vitamin
C, while aspirin, tetracycline, and birth control pills can deplete the
body's supply. A good maintenance dose is 1 to 3 grams daily, with more
for depressed people, smokers, and those exposed to toxins of various
kinds.
VITAMIN D
Essential for calcium absorption and healthy bones and teeth; regulates
calcium and phosphorus absorption, metabolism, and immune competency.
VITAMIN E
A major antioxidant; prevents oxidation of fatty acids; helps muscles,
nervous system, skin, and red blood cells.
VITAMIN K
Is essential for proper blood clotting; may help pain. Helps regulate
calcium and bone formation.
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