Minerals as Supplements?
By Stan M. Gardner, M.D.

“For dust thou art, and unto dust shalt thou return”

Every living cell depends on minerals for proper function and structure.  Like vitamins, minerals function as co-enzymes, enabling the body to perform its function, including energy production, growth and healing.  Minerals are necessary for body fluid composition and nerve and muscle regulation.  Their proper balance is important, so if one mineral is out of balance, it may disrupt all mineral levels.  Typically, they are divided into macro minerals and micro minerals (trace minerals), based on the amount required on a daily basis.  It is difficult to decide which minerals are of sufficient general interest and need, and how detailed to be with each one.  So here goes-just pick and choose based on your desire.

Calcium

Calcium is a well known macro mineral, due to marketing by the dairy industry.  It is the most abundant mineral in the body, of which 99% is found in the bones.  The free calcium (that small part of the 1% not bound to proteins in the blood) is important for muscle contractions, nerve impulses, blood clotting and helps prevent bowel cancer.  The high recommended intake levels of 1200-1500 mg per day are probably a reflection of the poor health habits of developed countries.  Too much sugar, caffeine, alcohol, red meat and phosphate-containing sodas decrease absorption from the gastrointestinal tract or increase excretion of this important mineral out of the kidney.  A daily intake of 500-750 mg is probably adequate in someone on a healthy diet.  There is 2-3 times more calcium in 3 ounces of high quality cheese (700-1000 mg) than in 8 ounces of cow’s milk (120 mg).  Tums are not a good source of calcium, as they reduce stomach acidity which is necessary for calcium absorption.

Other high calcium content foods include salmon and sardines from the meat group, almonds, Brazil nuts and pistachios from the nut group, and kidney beans, broccoli, parsley, spinach, brewers and Torula yeast from the vegetable group.  Fruits are low in calcium, although dates, olives, and raisins have higher calcium levels, similar to the vegetables I mentioned.

Magnesium

Magnesium is a macro mineral that is a vital catalyst (co-enzyme) in over 300 enzyme systems.  More recent attention has been drawn to its role in heart disease, including high blood pressure, arrhythmias [i] [ii] and all muscle function.  Although calcium and potassium may also be useful in muscle cramps1, I find magnesium to be the most important mineral to reduce muscle cramps, night or day.  Normal nerve function is dependent on magnesium, and some anxiety, depression, insomnia and nervousness is settled down with this nutrient.  Premenstrual syndrome [iii] and menstrual cramps have been helped with magnesium.  The treatment for toxemia of pregnancy is IV magnesium sulfate-why not use oral magnesium to prevent its occurrence in the first place?  There is an important balance between calcium and magnesium.  We should have at least the same amount or more of magnesium in our bodies as we have of calcium.  Unfortunately, most of the CalMag tablets are calcium to magnesium in a 2 to 1 ratio favoring calcium.  Five hundred to 1000 mg per day is usually recommended, although 1500 may be very useful in patients with heart disease or asthma.

The highest sources of magnesium in food are wheat germ, peanut butter, brewers and Torula yeast.  Magnesium is also found in whole rice and kidney beans, with lesser amounts in clams, crab and shrimp in the meat group and lima beans and parsley in the vegetable family.

Sodium

Sodium is necessary for proper water balance and blood pH.  We require about -1 gram per day.  In the typical American diet a person consumes 5-13 grams per day, resulting in edema (swelling) and higher blood pressure [iv] in susceptible individuals.  Most of us would do well to remove the salt shaker from the dinner table and restrict our salt intake to less than two grams per day.   Most processed food is high in sodium.

Potassium

Potassium works with sodium to maintain water balance.  Although most Americans ingest twice as much sodium as potassium, a ratio of five times or more potassium to sodium is recommended. [v]   This mineral is also important for a healthy nervous system and regular heart rhythm.  A whole foods diet should provide adequate potassium, although use of diuretics, laxatives or diarrhea, tobacco and caffeine all disrupt potassium levels.

The foods that are highest in potassium include wheat germ, peanuts, dates, prunes, raisins, kidney beans, parsley and brewers and Torula yeast.  Other high potassium foods include bananas, avocados, beef, chicken, ham, pork, turkey, cod, flounder, haddock, ocean perch, salmon, sardines, scallops, most nuts and many vegetables, including artichokes, lima beans, beets, broccoli, Brussels sprouts, carrots, cauliflower, corn, mushrooms, potatoes, spinach and sweet potatoes.  The salt substitutes are potassium chloride instead of sodium chloride, so be aware of that when choosing your salt substitutes.

Phosphorus

Phosphorus is a macro mineral that must be maintained in proper balance with calcium and magnesium.  With its abundance in so many foods, it is difficult to become deficient.  Because of its presence in soft drinks and beer, excessive amounts of this mineral are entering the body, causing imbalance with calcium, contributing to the osteoporosis picture. [vi]

Sulfur

Sulfur is another macro mineral that I would not mention except that it plays an important role with detoxifying the body against the sulfur-loving metals: arsenic, mercury and lead.  Sulfur is a key substance in garlic.  It is the source of the “rotten egg” smell in, well, rotten eggs! (among other foods).  The higher sulfur-containing foods include whole rice, eggs, peanuts, haddock, lobster, scallops, broccoli, parsley.  Most vegetables and fruits contain small amounts. 

Now let us shift our attention to the trace minerals.

Zinc

Zinc is important for normal growth, development and maturation.  One of its most important roles is being a component of a very effective antioxidant enzyme called superoxide dismutase (SOD).  It is probably through its role as a free radical squelcher or scavenger that it is so effective in burn and wound healing, treatment of skin disorders including acne [vii] and enhanced immune function.  Mental health function depends on zinc, and zinc has been used in the treatment of anorexia and schizophrenia, [viii] although not by itself.  The 25-30 mg  per day recommended are found in most multivitamin formulas.

Copper

*Copper is another trace mineral essential for SOD activity.  It is mentioned here because it competes with zinc for absorption.  The typical ratio of zinc to copper is 10:1.   If excessive zinc or copper is ingested for long periods of time, they will cause a deficiency of the other mineral.

Selenium

Selenium is a required trace mineral that performs a vital role in the fight against free radicals, which is why it effectively reduces the risk of cancer and heart disease.  It somehow also protects the body from the harmful effects of mercury.  Many geographic areas have soil that is deficient in this important nutrient.  Two hundred micrograms is a good daily dose, with an additional 200-400 mcg for people at high risk of cancer [ix] or heart disease. [x]   A deficiency of this nutrient interferes with the important antioxidant enzyme glutathione peroxidase, which leads to low thyroid function.

Iron

Iron is mostly in the red blood cells as hemoglobin, the molecule that carries oxygen to the body.  Ferritin is a test for iron stores, and a deficiency causes anemia, fatigue and slowed mental processes.  An excess of iron where the ferritin is greater than 80-100 causes “oxidation” in the body, producing free radicals. [xi]   In other words, iron is a catalyst for free radical reaction above 80.  Unfortunately, too many people with anemia are placed on iron without checking an iron level for deficiency.  Also, many women are placed on iron, even through only 1 out of 3 women need it.  It may be that women live longer than men by five years because of their blood loss through menstruation for 30-40 years of their life.  The monthly correction may help with keeping the iron levels appropriate.

Chromium and Vanadium

Chromium and Vanadium and their assistance with insulin and blood glucose regulation will be addressed when we talk about obesity and diabetes.

Iodine

Iodine is a crucial element in thyroid gland function.  With the introduction of iodized salt, it is hard to be deficient unless salt is severely restricted or alternate salts are used.

Healthful Hints:

1.       Minerals are necessary for a body to function optimally.

2.       Minerals are found in whole foods, although with current day depletion of some nutrients in the soil, supplementation provides “insurance” and may compensate for individual needs.

3.       Lack of specific minerals can lead to dis-ease symptoms.