Note:
For educational use only. This information is designed to help adults make informed decisions about their health and is intended to be used for general nutritional information and educational purposes only. It is not intended to prescribe, treat, cure, diagnose or prevent any particular medical problem or disease, or to promote any particular product. Women who are pregnant or nursing should always consult with their physician before taking any supplements. You should always consult your health care professional for individual guidance for specific health concerns. Persons with medical conditions should seek professional medical care.

Boron	Calcium	Chromium	Copper	Germanium	Iodine	Iron	Lithium	Magnesium
Food Sources	Food Sources	Food Sources	Food Sources	Food Sources	Food Sources	Food Sources	Food Sources	Food Sources

Manganese	Molybdenum	Phosphorus	Potassium	Selenium	Sodium	Sulphur	Zinc
Food Sources	Food Sources	Food Sources	Food Sources	Food Sources	Food Sources	Food Sources	Food Sources

Boron

Utilities:

• Enhances brain function
• Elevates levels of serum estrogen and ionized calcium
• Facilitate various enzyme reactions
  
• Helps maintain healthy cell membranes for normal cell function
• Helps prevent osteoporosis and maintains healthy bones<
• Metabolism of calcium, phosphorus and magnesium
• Promotes alertness
• Reduces the loss of calcium and magnesium in the urine

Signs of Deficiency:

• Decreased mental alertness
• Drowsiness
• Impaired cognitive & psychomotor function
• Increased susceptibility to osteoporosis and arthritis

Cautions & Comments:

• Do not take more than 3 mg a day.

Recommended Daily Intake:

• 1 mg to 3mg

Boron

Food Source	Herbs Source	Other Sources
Abricots Apples Beer Carrots Cider Dried fruits Fruits (other than citrus) Grains Grape Greens Legumes Nuts Pears Prunes Raisins Vegetables Wine		Liquid sublingual Boron

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Calcium

Utilities:

• Aids in neuromuscular activity
• Essential in blood clotting
• Formation of strong bones and teeth and maintenance of healthy gums
• Healthy hair, skin and nails
• Helps prevent cancer
• Helps prevent cardiovascular disease
• Involved in blood pressure control
• Involved in the activation of several enzymes, including lipase (which breaks down fat for utilization by the body)
• Linked to weight management
• Lowers cholesterol levels
• Maintains proper cell membrane permeability
• Maintenance of a regular heartbeat
• May increase the rate of bone growth and bone mineral density in children
• Needed for muscular growth and contraction
• Participates in the protein structuring of RNA and DNA
• Prevent bone loss associated with osteoporosis
• Prevention of muscle cramps
• Protects against the development of preeclampsia during pregnancy
• Protects bones and teeth from lead by inhibiting absorption of this toxic metal
• Provides energy
• Transmission of nerve impulses

Signs of Deficiency:

• Aching joints
• Associated with cognitive impairment, convulsions, depression, delusions and hyperactivity;
• Brittle nails
• Eczema
• Elevated blood cholesterol
• Heart palpitations
• Hypertension (high blood pressure)
• Insomnia
• Low bone density
• Muscle spasms & twitching
• Nervousness
• Numbness in the arms and/or legs
• Pins & needles in hands and feet
• Rheumatoid arthritis;
• Rickets
• Tooth decay

Cautions & Comments:

• A diet high in protein, fat and/or sugar affects calcium uptake
• 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 or supplement form<
• Antacids such as Tums are not recommended as a source of calcium because they neutralize the stomach acid needed for calcium absorption
• Calcium may interfere with the effects of verapamil (Calan, Isoptin, Verelan), a calcium channel blocker sometimes prescribed for heart problems and high blood pressure
• Calcium supplements are more effective when taken in smaller doses spread throughout the day and before bedtime
• Calcium supplements should not be taken by persons with a history of kidney stones or kidney disease
• Consuming alcoholic beverages, coffee, junk foods, excess salt, and/or white flour also leads to the loss of calcium by the body
• Female athletes and menopausal women need greater amounts of calcium than other women because their estrogen levels are lower
• 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
• 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
• Taking calcium with iron reduces the effect of both minerals
• The average American diet of meats, refined grains and soft drinks (which are high in phosphorus) leads to increased excretion of calcium
• Too much calcium can interfere with absorption of zinc and excess zinc can interfere with calcium absorption.

Recommended Daily Intake:

• 1200 mg

Calcium

Food Source	Herbs Source	Other Sources
Almonds Asparagus Avocados Blackstrap molasses Bok choy Brewer’s yeast Broccoli Buttermilk Cabbage Carob Cheese Collards Dairy foods Dandelion greens Dulse Figs Filberts Green leafy vegetables Kale Kelp Milk (cow & goat) Mustard greens Oats Pilchards (eat with bones) Pinto beans Red beans Rhubarb Salmon(canned) Sardines Seafood Sesame seeds Soybeans Spinach Tofu Turnip greens Watercress Whey Whitebait White beans Yogurt	Alfalfa Burdock root Cayenne Chamomil 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 Yellow dock	Bio-Dent Bone meal Calcifood (Chewable wafers) Calcium Chloride Calcium Citrate Calcium Gluconate Calcium Hydroxyapatite Calcium Lactate (made from milk product or NOT) Calcium Sterate Calcium with Boron Calcium with Vitamin D3 Cal-Ma Plus Cal-Mag-Zinc Calsol Dicalcium Phosphate Min Chex Min Tran

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Chromium

Utilities:

• Aids in the metabolism of carbohydrates, fats and proteins
• Chromium picolinate increases fat loss and lean muscle tissue gain
• Controls levels of cholesterol in the blood
• Enhances the action of insulin
• Improves glucose tolerance in people with Turner’s syndrome
• Increases general resistance to infection
• Maintains normal blood sugar levels
• Needed for energy
• Stimulates the synthesis of proteins in the body
• Suppresses hunger pains

Signs of Deficiency:

• Anxiety
• Aortic cholesterol plaque
• Attention deficit disorder
• Bipolar disease
• Coronary blood vessel disease
• Craving for sweet foods
• Decreased sperm count
• Depression
• Dizzyness
• Elevated blood cholesterol
• Elevated blood triglycerides
• Excessive thirst
• Fatigue
• Hyper-insulinemia
• Hypoglycemia (low blood sugar)
• Impaired growth
• Inadequate metabolism of amino acids
• Increased risk of arteriosclerosis
• Infertility
• Irritability
• Learning disabilities
• Need for frequent meals
• Negative nitrogen balance
• Obesity
• Peripheral neuropathy
• Poor blood sugar control
• Pre-diabetes and diabetes
• Sleepiness at odd times

Cautions & Comments:

• Chromium is bound up into indigestible forms when it meets up the phosphates in milk
• Chromium is sometimes called glucose tolerance factor
• High levels of sugars in the diet cause chromium to be excreted through the kidneys
• If you develop a rash, either try switching brands or discontinue use
• If you feel lightheaded, stop taking the supplement and consult your health care provider
• If you have diabetes, do not take supplemental chromium (especially chromium picolinate) without first consulting with a qualified health care provider
• Incidence of diabetes and heart disease decreases with increased levels of chromium in the body
• Some people experience lightheadedness or a slight skin rash when taking chromium
• There is no evidence that chromium is toxic, even in high doses, since any excess is excreted. However, it is suggested that you do not take more than 200 mcg daily unless supervised by a registered practitioner
• Vitamin C increases the absorption of chromium
• White flour and white sugar steals chromium by stepping up insulin production, which in turn flushes out chromium

Recommended Daily Intake:

• 25 mcg to 35 mcg

Chromium

Food Source	Herbs Source	Other Sources
Beef Beer (some brands) Black strap molasses Brewer’s yeast Brown rice Calves’ liver Cereals Cheese Chicken breast Chicken legs Corn and corn oil Dairy products Dried beans Dulse Eggs Fishand seafood Fresh fruits Fresh vegetables Meat(red) Mushrooms Potatoes with skin Whole grains and bread	Catnip Horsetail Licorice Nettle Oat straw Red clover Sarsaparilla Wild yam Yarrow	Cataplex (GTFs) Cyruta and Cyruta Plus Diaplex Stainless steel scrapings from pots and pans

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Copper

Utilities:

• Assists in the control of inflammation and free radicals damage
• Assists in the function of the growth proteins
• Assists in the release of energy
• Helps give the hair and skin its colour
• Helps in making tyrosine (an amino acid precursor of the thyroid hormones)
• Inhibits the growth of microbes
• Necessary to convert the iron into haemoglobin (red blood cells)
• Plays a vital role in the development of cardiovascular and nervous systems
• Plays a role in the development of skin, bones, immune and reproductive systems

Signs of Deficiency:

• Anemia

Cautions & Comments:

• Be sure to keep copper supplements away from children
• Copper being an emetic, as little as 10 mgs usually produces nausea, and 60 mgs usually produces vomiting. The lethal dose for copper may be as low as 3.5 grams
• Copper levels are reduced if large amounts of zinc, iron or vitamin C are ingested. If copper intake is too high, levels of vitamin C and zinc will drop
• The consumption of high amounts of fructose can significantly worsen a copper deficiency

Recommended Daily Intake:

• 0.9 mg

Copper

Food Source	Herbs Source	Other Sources
Almonds Avocados Barley Beans Beets Blackstrap molasses Broccoli Buckwheat Butter Carrots Cereals Coconut Garlic Green leafy vegetables Legumes Lentils Liver Meat Millet Mushrooms Nuts Oats Onions Oranges Oysters Pecans Potatoes Radishes Raisins Rye Salmon Seafood Shellfish Soybeans Sunflower oil Vegetables Whole wheat		Cataplex C Chezyn Copper liver chelate Immuplex Trace minerals B-12

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Germanium

Utilities:

• Analgesic properties
• Anti cancer properties
• Antioxidant
• Boosts the immune system<
• Helps chronic Epstein Barr virus syndrome
• Helps correct distortions in the electrical aggregate of the human body
• Helps rid the body of toxins and poisons
• Improves cellular oxygenation
• Intracellular electrical impulse initiator
• Maintains the homeostasis in the body
• May have antiviral, antibacterial, and anti-tumor activity
• May reduce high blood pressure
• Reduces high cholesterol levels
• Useful in the treatment of arthritis, HIV/aids

Signs of Deficiency:

• Arthritis
• Asthma
• Cancer
• Cardiac insufficiency
• Diabetes
• Hypertension
• Leukemia
• Low energy
• Neuralgia
• Osteoporosis
• Severely reduced immune status

Cautions & Comments:

• Germanium is safe up to quite a high level, although skin eruptions and diarrhea have been reported in some patients taking therapeutic doses
• Only use the supplement under the supervision of a physician or nutritionist
• Germanium is best obtained through the diet

Recommended Daily Intake:

• 0.5 mg to 1 mg

Germanium

Food Source	Herbs Source	Other Sources
Bran Dairy products Garlic Meats Mushrooms Onions Seeds Shiitake Vegetables Whole wheat flour	Aloe vera Comfrey Ginseng Suma

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Iodine

Utilities:

• Converts carotene to vitamine A
• Essential for the functioning of the thyroid gland
• Helps in the cholesterol and protein synthesis
• Helps to metabolize excess fat
• Important for physical and mental development of children
• Loosens mucus in the respiratory tract
• Maintains connective tissue (tendons, ligaments)
• Necessary for carbohydrate absorption
• Natural antiseptic
• Prevents goiter
• Protects against the toxic effects of exposure to radioactive materials
• Regulates the level of metabolism and energy in the body
• Relieves the pain of fibrocystic breasts

Signs of Deficiency:

• Cold hands & feet
• Cretinism
• Enlarged thyroid gland
• Eventually lead to myxedema
• Fatigue
• Goiter
• Poor concentration and memory
• Weight gain

Cautions & Comments:

• Excessive iodine intake (over thirty times rda) can produce a metallic taste
• and sores in the mouth, swollen salivary glands, diarrhea, and vomiting
• High doses of supplemental iodine may upset the stomach
• High intakes can be toxic to the thyroid gland
• Iodine is best taken as potassium iodide
• Iodine is toxic in high doses and may aggravate or cause acne
• Large doses may interfere with hormone activity
• Pregnant women should avoid high doses
• Some foods block the uptake of iodine into the thyroid gland when eaten raw in large amounts. These include Brussels sprouts, cabbage, cauliflower, kale, peaches, pears, spinach, and turnips. If you have an under active thyroid, you should limit your consumption of these foods

Recommended Daily Intake:

150 mcg

Iodine

Food Source	Herbs Source	Other Sources
Asparagus Dairy products Dulse Garlic Haddock Herring Kelp Lima beans Mackerel Muscles Mushrooms Salmon Seafood Sea salt and fortified salt Seaweed Sesame seeds Soybeans Spinach Summer squash Swiss chard Trout Turnip greens		Cataplex F Iodomere Lugol's iodine Prolamine iodine Tincture of iodine Trace minerals B-12 White iodine

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Iron

Utilities:

• Energy production
• Essential for many enzymes
• Helps keep hair and nails strong
• Important for growth
• Oxygenation of red blood cells
• Reduction of hemoglobin and myoglobin (the form of hemoglobin found in muscle tissue)
• Required for a healthy immune system

Signs of Deficiency:

• Anemia
• Angular stomatitis
• Anorexia
• Brittle and ridged nails
• Confusion
• Constipation
• Depression
• Difficulty swallowing
• Digestive disturbances
• Dizziness
• Dysphagia
• Fatigue
• Fragile bone
• Growth retardation
• Hair loss
• Headaches
• Ice eating (pica)
• Improves concentration
• Inflammation of the tissues of the mouth
• Irritability
• Loss of appetite
• Nails that are spoon-shaped or have ridges running lengthwise
• Nervousness
• Obesity
• Pallor
• Palpitations
• Poor academic performance
• Red tongue
• Repeated infections
• Shortness of breath

Cautions & Comments:

• Too much iron in the tissues and organs leads to the production of free radicals and increases the need for vitamin E
• High levels of iron have also been found in association with heart disease and cancer
• Do not take iron supplements if you have an infection
• Excessive amounts of zinc and vitamin E as well as high-fiber and calcium supplements interfere with iron absorption
• Excess iron can cause constipation, diarrhea
• In some cases, a deficiency of vitamin B6 (pyridoxine) or vitamin B12 can be the underlying cause of anemia
• Strenuous exercise and heavy perspiration deplete iron from the body
• Iron deficiency can be caused from insufficient intake or it may result from intestinal bleeding, excessive menstrual bleeding, a diet high in phosphorus, poor digestion, long-term illness, ulcers, prolonged use of antacids, excessive coffee or tea consumption, or other causes
• Iron deficiency is more prevalent in people with candidiasis or chronic herpes infections
• Iron utilization may be impaired by rheumatoid arthritis and cancer. These diseases can result in anemia despite adequate amounts of iron stored in the liver, spleen, and bone marrow
• Pregnant, breast-feeding, and menstruating women, infants, children, athletes, and vegetarians may require increased levels of iron
• Use caution when giving children iron supplements – even doses as little as 3 g. since it can cause death

Recommended Daily Intake:

18 mg

Iron

Food Source	Herbs Source	Other Sources
Almonds Apricots Avocados Beets Black cherries Blackstrap molasses Brewer’s yeast Broccoli Cereals Chicken Cocoa powder Cod Dates Dried fruits Dulse Eggs Enriched breads Fish Green leafy vegetables Haddock Kelp Kidney beans Lentils Lima beans Liver Meat Millet Offal Peaches Pears Peas, fresh, cooked Poultry Prunes(dried) Pumpkins Raisins Red meat Rice Sesame seeds Shellfish Soybeans Spinach, raw Sunflower seeds Turkey Watercress Wheat bran Whole grains	Alfalfa Burdock root Catnip Cayenne Chamomile Chickweed Chicory Dandelion Dong Quai Eyebright Fennel seed Fenugreek Horsetail Kelp Lemongrass Licorice Milk thistle seed Mullein Nettle Oat straw Oysters Paprika Parsley Peppermint Plantain Raspberry leaf Rose hips Sarsaparilla Shepherd’s purse Uva ursi Yellow dock	Acidic foods (such as tomato sauce) cooked in an iron pan Ferrofood Liquid chlorophyll (Chlorophyll Complex) Blackstrap molasses Fluor-essence liquid Iron supplement

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Lithium

Utilities:

• Helps regulate nerve impulses by regulating sodium and potassium
• Increases white blood cells proliferation
• Influences distribution of sodium and potassium
• Intercorrelated with the functions of several enzymes, hormones and vitamins
• Involved in cancer genesis or prevention
• Plays an important role during the early fetal development
• Stabilizes serotonin transmission in the nervous system
• Suppresses some cells within the immune system thus enhancing the immmune system
• Possibly helps increase brain matter (grey part)
• Possibly protects the brain and nerves against glutamates
• Used in medical treatment of manic-depressive disorders

Signs of Deficiency:

• Can cause an increase in depression
• Joint pain
• Nervous disorders
• Paranoid Schizophrenia

Cautions & Comments:

• Because lithium is related to sodium, it is important to drink plenty of fluids (avoid caffeinated beverages) and have an adequate supply of dietary salt
• Too little salt can cause the body to hoard lithium instead, and too little water will decrease urination, which again can lead to lithium buildup
• Lithium is unsafe to take when you have kidney disease as it cannot be cleared from the system
• Calcium lowers lithium
• There is evidence that low levels of tap water and/or urine lithium correlate with higher mental hospital admissions due to diagnoses of psychosis, neurosis, schizophrenia, personality disorders and homicides
• Use may cause metallic taste in the mouth
• Experts recommend that lithium use be discontinued during the first trimester of pregnancy and throughout pregnancy if possible
• Breast-feeding mothers should not take lithium
• Older people do not do well with lithium, possibly because they don’t process water and minerals as efficiently
• Our bodies contain only 2-3 mg. lithium total. Excess is excreted through the urine and feces

Recommended Daily Intake:

2 mg

Lithium

Food Source	Herbs Source	Other Sources
Dairy Products Eggs Grains Lemons Natural brines Potatoes Sugar Cane Trinity Water Vegetables	Plant ash (shale) Seaweed Tobacco	Drinking water Lithium aspartate Lithium carbonate Lithium citrate Lithium orotate

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Magnesium

Utilities:

• Activates B vitamins
• Accelerates utilization of carbohydrates, fat, protein & other minerals
• Aids in protein formation
• Aids in cellular replication
• Aids in clotting blood
• Forming ATP-the energy the body runs on
• Ensures the proper release of energy from ingested food
• Essential for the transportation of glucose in the bloodstream
• Essential for the release of the hormone insulin
• Helps make new cells
• Helps reduce vascular resistance
• Helps regulate proper calcium metabolism
• Improves vision in people with glaucoma
• Maintenance of cell walls
• Necessary for the development and functioning of a healthy heart and nervous system
• Needed for bone, protein, and fatty acid formation
• Plays a role in more than 300 enzyme reactions
• Reduces hyperactivity in children
• Relaxes muscles
• Required for the activation of the sodium and potassium pump, that pumps sodium out of, and potassium into, the cells
• Vital for the growth and maintenance of teeth and bones

Signs of Deficiency:

• Anorexia
• Depression
• Fatigue
• High blood pressure
• Heart disturbances
• Insomnia
• Irritability
• Loss of appetite
• Listlessness or weakness
• Mental confusion
• Muscle weakness and cramps
• Nausea and vomitting
• Personality changes
• Poor blood sugar control
• Predisposition to stress
• Premenstrual headaches
• Problems in nerve conduction and muscle contraction
• Rapid or irregular heartbeat

Cautions & Comments:

• Alcoholism, severe burns, diabetes, heart failure, digitalis, insulin, oral contraceptives, kidney disease, liver disease, high calcium intake, surgery, and diuretics can reduce absorption or increase secretion of magnesium
• Magnesium deficiency is common in people taking “potassium-depleting” prescription drugs
• People with kidney disease should not take magnesium supplements without consulting a doctor
• Potassium depletion can result from a magnesium deficiency
• Taking too many laxatives can also lead to deficiency
• Vitamin B6 increases the amount of magnesium that can enter the cells

Recommended Daily Intake:

400 mg

Magnesium

Food Source	Herbs Source	Other Sources
Almonds, whole Apricots Avocado Banana Beet greens, raw Black-eyed peas, dried, cooked Blackstrap molasses Brazil nuts Brewer’s yeast Brown rice Buckwheat flour, light Cashews Cocoa Coconut meat, dry Corn meal (yellow) Dark green vegetables Dates Dulse Figs, dried Filberts Fish Grains Kelp Kidney beans, dried, cooked Lima beans, dried, raw Meat Millet Nuts Oatmeal Peanuts Peanut butter Pecans Potato Pumpkin Rice (unpolished) Rye Shredded wheat Soy beans(dried),soy flour, soy products Sunflower and other seeds and grains Tofu Walnuts Wheat germ Whole wheat, (bran, germ and flour)		Calcium lactate Cal-Ma plus Chlorophyll complex Magnesium carbonate Magnesium citrate Magnesium chloride Magnesium hydroxide Magnesium lactate Magnesium malate (Malic acid) Magnesium oxide Magnesium sterate Magnesium sulphate (Epsom Salts) Min tran

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Manganese

Utilities:

• Aids the formation of collagen
• Aids in the formation of mothers’ milk
• Assists in the production of the thyroid hormones
• Boost the immune system
• Helps maintain healthy joints and bones structure
• Important cofactor in the key enzymes of glucose metabolism
• Increases antioxidant activity
• Key element in the production of enzymes needed to oxidize fats and to metabolize purines
• May protect against some diseases and cancers
• Necessary for the synthesis of bone
• Needed for a healthy immune system
• Needed for healthy nerves
• Needed for protein and fat metabolism
• Needed for sex hormone production
• Needed for skeletal development
• Plays a role in maintening blood sugar levels
• Required for reproduction
• Triggers the activity of enzymes
• Used in energy production

Signs of Deficiency:

• Atherosclerosis
• Bone remodeling
• Confusion
• Convulsions
• Eye problems
• Hearing problems
• Heart disorders
• High cholesterol levels
• Hypertension
• Irritability
• Loss of hair color
• Memory loss
• Muscle contractions
• Painful joints
• Poor balance
• Poor memory
• Poor resistence to infections
• Pancreatic damage<
• Profuse perspiration
• Rapid pulse
• Reduced growth of hair and nails
• Skin rashes
• Tendency to breast ailments
• Tooth-grinding
• Tremors

Cautions & Comments:

• Antacids may also inhibit the absorption of manganese
• Manganese may inhibit the absorption of iron, copper, and zinc
• Conversely, high intakes of magnesium, calcium, iron, copper, and zinc may inhibit the absorption of manganese
• Manganese is essential for people with iron-deficiency anemia

Recommended Daily Intake:

2.5 mg to 5 mg

Manganese

Food Source	Herbs Source	Other Sources
Apples Apricots Avocado Barley Beans Blackberries Blueberries Brown rice Buckwheat Celery Chestnuts Chick-peas Egg yolks Greenleafy vegetables Legumes Oats Olives Pine nuts Pineapples Nuts Raisins Rhubarb Rye meal Seaweed Seeds Soya beans Spinach Split peas, dry Tea Walnuts Watercress Whole grains Whole wheat bread	Alfalfa Burdock root Cardamom Catnip Chamomile Chickweed Dandelion Eyebrigh tFennel seed Fenugreek Ginseng Hops Horsetail Lemongrass Marjoram Mint Mullein Parsley Peppermint Raspberry Red clover Rose hips Wild yam Wintergreen Yellow dock	Cataplex E E-manganese Ligaplex I and II Manganese ascorbate Manganese B12 Trace minerals-B12

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Molybdenum

Utilities:

• Essential for blood sugar balance
• Excretion of uric acid
• Helps iron transport from the liver
• Helps manufacture enzymes
• Maintains fertility and potency
• Prevents impotence
• Prevents tooth decay
• Protects against cancer
• Protects against anemia
• Promotes a feeling of well-being
• Promotes normal cell function
• Sustains mental alertness

Signs of Deficiency:

• Anyone with a balanced diet will not suffer from a deficiency

Cautions & Comments:

• Heat and moisture can change the action of supplemental molybdenum
• A high intake of sulfur may decrease molybdenum levels
• Excess amounts of molybdenum may interfere with copper metabolism
• Molybdenum is toxic in doses higher than 10-15 mg

Recommended Daily Intake:

• 150 mcg to 500 mcg

Molybdenum

Food Source	Herbs Source	Other Sources
Beans Dark green leafy vegetables Eggs Grains Kidney Legumes Lentils Liver Offal Peas Rice Wheat Wheat germ Whole grains Yeast

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Phosphorus

Utilities:

• Assists kidney function
• Cofactor for many enzymes and activates b-complex vitamins
• Forms bones and teeth
• Forms RNA and DNA
• Growth and development of bone and soft tissue
• Increases endurance and fights fatigue
• Needed for cell growth
• Needed for contraction of the heart muscle
• Vital for energy production

Signs of Deficiency:

• Anxiety
• Bone pain
• Dizziness
• Facial flushing
• Fatigue
• Fearfulness
• Heaviness or pain in the chest
• Irregular breathing
• Irritability
• Kidney stones
• Muscle spasms and twitching
• Nosebleeds
• Numbness
• Palpitations
• Poor bone density
• Skin sensitivity
• Trembling
• Weakness
• Weight changes

Cautions & Comments:

• Excessive amounts of phosphorus interfere with calcium uptake, a diet consisting of junk food is a common culprit
• Phosphorus can be toxic at dosages or intake above 1 gram per day, in some cases causing diarrhea, the calcification of organs and soft tissues, and making the body unable to absorb iron, calcium, magnesium, and zinc
• Vitamin D increases the effectiveness of phosphorus

Recommended Daily Intake:

• 800 mg

Phosphorus

Food Source	Herbs Source	Other Sources
Almonds Asparagus Bran Brewer’s yeast Corn Dairy products Dried fruits Eggs Fatty fish Garlic Legumes Lentils Liver Meat Nuts Poultry Pumpkin seeds Rice bran and polishings Salmon Seafood Sesame seeds Soybeans,dried Squash seeds Sunflower seeds Wheat (bran & germ) Whole grains		Calcium phosphate Calcifood Calsol Soy bean lecithin Super-EFF

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Potassium

Utilities:

• Helps lower the risk of high blood pressure
• Important in maintaining fluid and electrolytes balance
• Involved in the storage of carbohydrates
• Maintains muscle tone and proper muscle contraction
• Necessary for the function of all cells
• Necessary to conduct electricity in the body
• Plays a vital role in the functioning of the heart, kidneys, nerve cells, adrenal glands and muscles
• Prevents calcium from being lost in urine
• Protects against stroke and kidney stones
• Regulates levels of acidity and alkalinity
• Regulates water balance
• Required for proper movement of nutrients and waste products

Signs of Deficiency:

• Abnormally dry skin
• Acne
• Chills
• Confusion
• Constipation
• Depression
• Diarrhea
• Disorientation
• Diminished reflex function
• Edema
• Fatigue
• Fluctuations in heartbeat
• Glucose intolerance
• Growth impairment
• Heart disturbances
• High cholesterol levels
• Insatiable thirst
• Insomnia
• Irritability
• Low blood pressure
• Muscular cramps and weakness
• Nausea and vomiting
• Nervousness
• Periodic headaches
• Proteinuria (protein in urine)
• Respiratory distress
• Salt retention

Cautions & Comments:

• Kidney disorders, diarrhea, prolonged vomiting and the use of diuretics or laxatives all disrupt potassium level

Recommended Daily Intake:

• 200 mg

Potassium

Food Source	Herbs Source	Other Sources
Apricots, dried or fresh Avocado Banana Beans Beef liver Blackstrap molasses Broccoli Brown rice Cantaloup Chard Chicken Cod Crimini mushrooms Dates Dulse Flounder Fruits Garlic Granadilla Lentils Lima beans Meats Milk Orange juice Papaya Peach Pinto beans Potatoes Radish Raisins Red pepper Red wine Salmon Sardines Spinach Soybeans Squash, winter Sweet potato Tomato Torula yeast Vegetables yams	Catnip Hops Horsetail Nettle Plantain Red clover Sage Skullcap	Min-Tran Organically bound minerals Potassium acetate Potassium bicarbonate Potassium chloride (salt substitutes) Potassium gluconate

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Selenium

Utilities:

• Alleviates hot flashes and symptoms of menopause
• Helps treat dandruff
• Improves liver function
• Keeps the elasticity of arteries and tissues
• Keeps sperm and the prostate gland healthy in men
• Maintains healthy eyes, hair and skin
• Needed for pancreatic function
• Operates as co-factor for reduction of antioxidant enzymes
• Plays a role in the functioning of the thyroid gland
• Prevents many cancers
• Protects against heart and circulatory diseases
• Protects cells from damage by neutralizing free radicals
• Stimulates immune system

Signs of Deficiency:

• Chest pains
• Dandruff
• Hair loss
• High cholesterol levels
• Hypothyroidism
• Impaired growth
• Linked to cancer and heart disease
• Liver impairment
• Muscle weakness
• Pancreatic insufficiency
• Poor male fertility and prostate health
• Premature aging
• Reduced immune activity
• Sterility

Cautions & Comments:

• Selenium supplementation should be taken with vitamin E to ensure that selenium works most efficiently
• Symptoms of excess include blackened fingernails and a garlic-like odor on the breath and skin

Recommended Daily Intake:

• Female: 55 mcg
• Male: 70 mcg

Selenium

Food Source	Herbs Source	Other Sources
Brazil nuts Brewer’s yeast Broccoli Brown rice Butter Cabbage Celery Chicken Chives Corn Cucumbers Dairy products Dulse Egg yolk Fish Flounder Garlic Halibut Herring Kelp Kidney Liver Lobster Mackerel Milk Molasses Mushrooms Onions Organ meats Oysters Nuts(especially Brazil, cashews and walnuts) Radish Raisins Red snapper Salmon Scallops Seafood Sesame seeds Shrimp Smelts Sole Sunflower seeds Swordfish Torula yeast Tuna Vegetables Wheat bran & germ Whole grain	Alfalfa Burdock root Catnip Cayenne Chamomile Chickweed Fennel seed Fenugreek Garlic Ginseng Hawthorn berry Hops Horsetail Horse radish Lemongrass Milk thistle Nettle Oat straw Parsley Peppermint Raspberry leaf Rose hips Sarsaparilla Uva ursi Yarrow Yellow dock	Cataplex E Immuplex Sele-Pak Selepen Selenious acid (injectable)

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Sodium

Utilities:

• Enables the cell walls to draw in nutrients
• Helps maintaining water balance and blood pH
• Needed for movement of fluids in and out of cells
• Needed for proper nerve functioning
• Plays a role in muscle contraction and relaxation
• Regulates acid-base balance
• Regulates blood pressure
• Works in close association with chlorine and potassium

Signs of deficiency:

• Abdominal cramps
• Anorexia
• Confusion
• Dehydration
• Depression
• Dizziness
• Fatigue
• Flatulence
• Hallucinations
• Headache
• Heart palpitations
• Heat exhaustion
• Impaired sense of taste
• Lack of concentration
• Lethargy
• Low blood pressure
• Memory impairment
• Muscular weakness
• Nausea and vomiting
• Poor appetite
• Poor coordination
• Recurrent infections
• Seizures
• Weight loss

Cautions & Comments:

• Excessive sodium intake can result in edema, high blood pressure, potassium deficiency, liver and kidney disease
• A proper balance of potassium and sodium is necessary for good health
• An imbalance of sodium and potassium can lead to heart disease
• Virtually all foods contain some sodium

Recommended Daily Intake:

• No extra sodium is needed in the diet

Sodium

Food Source	Herbs Source	Other Sources
Barley Beets Beet Greens Blue cheese Bread Butter Carrot juice Celery Cereals Cheese Camembert Cottage cheese Crisps Dulse/Kelp Feta Goat milk Milk, Buttermilk Parmesan Pickeled foods Roquefort Refined foods Smoked foods Table salt Tomato sauce		Celtic Sea Salt

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Sulphur

Utilities:

• Coats intestinal tract so parasites lose ability to hang on
• Contributes to fat digestion and absorption
• Controls acidity in stomach ulcers
• Helpful in stopping urinary tract infections and constipation problems
• Helps keep hair, skin, cartilage, bones and tendons healthy
• Important for carbohydrate metabolism
• Increases blood circulation
• Increases energy, alertness, mental calmness and the ability to concentrate
• Necessary for developmental and neurological processes
• Needed for the digestion, elimination and secretion of the bile
• Needed for the synthesis of collagen
• Needed to regulate blood sugar
• Plays an active role in the production of insulin
• Protects against infection
• Protects against electromagnetic radiation, and pollution
• Provides structure to all cell membranes
• Reduces muscle cramps and back pain
• Scavenges free radicals
• Slows down the aging process

Signs of deficiency:

• Arthritis
• Asthma
• Back pain
• Circulatory problems
• Constipation
• Dry skin
• Inflammation
• Migraines
• Poor growth of hair and nails
• Skin problems
• Urinary tract disorder

Cautions & Comments:

• Moisture and heat may destroy or change the action of sulfur in the body

Recommended Daily Intake:

• No RDI has been established

Sulphur

Food Source	Herbs Source	Other Sources
Avocado Beans, dried Brussels sprouts Carrots Cauliflower Dairy products Fish Garlic Horseradish Kale Legumes Lentils Lettuce Meats (red & white) Onions Organ meats Peas Pineneapple Poultry Radishes Soybeans Turnips Watercress Wheat germ	Alpha-lipoic acid Amino acids (Cysteine, cystine, lysine, and methionine) Chondroitin Glucosamine sulfate Glutathione MSM(methylsulfonylmethane) N-acetylcysteine (NAC) Proteofood S-adenosyl-L-methionine (SAMe)

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Zinc

Utilities:

• Aids in carbohydrate digestion
• Assists in the normal absorption and action of vitamins, especially the B complex
• Constituent of at least 25 enzymes involved in digestion and metabolism
• Crucial for development of healthy sperm and male hormones
• Crucial for the proper functioning of more than 70 enzymes<
• Decreases cholesterol deposits
• Essential for general growth
• Essential for healthy immune system and healing of wounds
• Essential for synthesis of protein, DNA, and RNA
• Helps in keeping the senses of taste, sight and smell in good working order
• Helps to fight and prevent the formation of free radicals
• Helps to rid the body of harmful metals such as lead and cadmium
• Necessary for protein synthesis and metabolism of vitamin A
• Needed for mental and emotional balance
• Needed for proper maintenance of vitamin E levels in the blood
• Needed for strong teeth and bones
• Protects the liver from chemical damage
• Required for collagen formation
• Vital for bone formation
• Vital for the release of insulin

Signs of deficiency:

• Acne
• Can cause fingernails to become thin, peel, and develop white spots
• Delayed onset of puberty
• Diarrhea
• Eczema
• Fatigue
• Hair loss
• High cholesterol levels
• Impaired night vision
• Impotence
• Increased susceptibility to infection
• Infertility
• Loss of appetite
• Memory impairment
• Poor concentration
• Poor smell and vision
• Poor growth in childhood
• Repeated infections
• Rough, dry skin
• Slow wound healing

Cautions & Comments:

• A significant amount of zinc is lost through perspiration
• Oral zinc should not be taken with foods that will reduce its absorption, such as coffee, bran, protein, calcium, or phosphorus
• If you take both zinc and iron supplements, take them at different times. If these two minerals are taken together, they interfere with each other’s activity
• The consumption of hard water also can upset zinc levels
• Diseases affecting zinc absorption include: Diarrhea, kidney disease, cirrhosis of the liver, diabetes, or the consumption of fiber, which causes zinc to be excreted through the intestinal tract, may lower zinc levels

Recommended Daily Intake:

• 15 mg

Zinc

Food Source	Herbs Source	Other Sources
Almonds Black-eyed peas, cooked Brazil nuts Brewer’s yeast Cashews Cheddar cheese Chicken Chick-peas, cooked Dulse Eggs Fish Ginger root Kelp Lamb Legumes Lentils, cooked Lima beans Liver Meats (red) Mushrooms Oats, rolled Organ meats Oysters Peanuts, roasted Peas, cooked Pecans Poultry Pumpkin seeds Sardines Seafood Soy lecithin Soybeans,cooked Split peas Sunflower seeds Swiss cheese Tofu Torula yeast Turkey Wheat germ & bran Whole grains	Alfalfa Burdock root Cayenne Chamomile Chickweed Dandelion Eyebright Fennel seed Hops Milk thistle Mullein Nettle Parsley Rosehips Sage Sarsaparilla Skullcap Wild yam	Chezyn Immuplex Trace minerals-B12 Zinc liver chelate Zypan



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