Mineral / Food sources Deficiency signs Actions Clinical uses Contraindications / Dosages

Other Interactions / Toxicity

Quercetin Apples Antioxidant Allergies
Berries Anti-inflammatory Asthma
(blackcurrants, Antiviral Diabetes
bilberries) Immunomodulation Cataracts
Beans Anti-allergy Cardiovascular disease
Black, green tea Antihypertensive Metabolic syndrome
Red wine Cardioprotective Chronic prostatitis
Choline yeast Systemic toxicity & Component of phospolipids CVS Disorders (eg: >20g/day can cause
liver liver congestion in every cell membrane atherosclerosis, nausea & diarrhoea
lecithen CVS problems Lipid transport & hypertension,
wholegrains Reduced nervous metabolism hypercholesterolaemia,
egg yolks function Formation of ACh hypertriglycerideaemia)
dandelion sesame Synthesis of myelin NS disorders (eg:
seeds mushrooms Hepatic detoxification of Parkinsons, Myasthenia
brazil nuts human chemicals gravis, MS, Menieres,
milk Hepatic regeneration and dementia, depression,
production bile salts seizures)
Liver & GB problems
(eg: obesity, gall stones,
fatty liver, hepatitis,
alcoholism)
EFAs w-3 cold water fish w-3 w-3 To be metabolised
oils, walnut oil, Production of eicosanoids Cardiovascular health EFAs require B3, B6,
flaxseed, hemp and inhibition of omega 6 Depression / Bipolar Vit C, Mg, Zn
seed oil eicosanoids producing an Neurological disorders
w-6 sunflower, anti-inflammatory and anti- Inflammatory disorders
safflower, most thrombotic effect (EPA). Allergies
vegetable oils (ie. Increases mitochondrial beta Autoimmune disorders
corn, soy) poultry, oxidation producing Endocrine disorders
grains, evening hypotriglyceridemic effect. Weight reduction
primrose seed Needed in retina for vision w-6
 (DHA) Female hormonal
Cognitive effects (DHA) balance
w-6 Skin disorders
Membrane structure Neurlogical disorders
Preventing water loss from Endocrine disorders
skin
Eicosanoid production
(arachidonic acid)
Membrane signal
transduction
Gene expression for lipid
metabolism

Manganese Nuts , fruits and Weight loss Facilitating control of blood

vegetables Rash glucose levels
Good sources are Nausea Reducing inflammation in
hazelnuts, arthritis
blackberries,
pineapple, lentils,
beans and
wholegrains
Flouride Tea, seafood Protects against dental Early signs of chronic
caries. fluoride overdose:
At low concentrations, Bone pain
skeletal uptake of fluoride is Skin rashes
limited and it appears to Tooth discolouration –
have beneficial effects on white, brown or black
bone structure / density. spots on teeth may
Fluoride supplementation indicate excess
alone does not decrease the fluoride consumption.
risk of osteoporotic fracture.
When fluoride is given with
calcium, it appears to
 stimulate bone formation,
preserve bone density and
reduce the risk of fracture,
especially in post
menopausal women with
osteoporosis.
Molybdenum Leafy vegetables Bioceuticals has TOXICITY: Rare.
and legumes recently added a Diarrhoea, anaemia
Molybdenum product and gout (elevated
to their range with the uric acid levels)
key indication being to CONTRAINDICATIONS:
reduce copper levels Gout
Copper or zinc
deficiency
Male infertility –
recent study has
found dose-
dependent trends
between Mo in blood
and declined sperm
concentration and
morphology
Cobalt Integral part of Maintenance, functioning &
vitamin B12 production of RBC as part of
(cyanocobalamin), vitamin B12
Meat, eggs, yeast
Vanadium Linseed oil, corn Used in some >25mg/day causes
oil, soybean oil, formulations designed depression, bipolar
buckwheat, for prevention of CVD. disorder, neurosis
parsley, chicken Diabetes (NIDDM) Green tongue
fat, black pepper Body building?
Potassium asparagus, Diarrhoea & nausea Maintenance of osmotic Neuromuscular Contraindicated:
beetroot, bok choy, Abdominal pressure & regulation of disorders: nerve Impaired kidney
 cucumber, lettuce, discomfort & fluid balance in body tingling, muscle cramps, function and kidney
rhubarb, lentils, flatulence Nerve signal conduction paralysis or weakness disease
beans, peas. Muscle fatigue and Smooth & skeletal muscle due to loss of nerve Excessive doses
Meat and milk weakness contraction excitation causing hyperkalaemia
Cramps/weakness/ti Maintenance of normal Cardiovascular may cause muscle
ngling heart rhythm disorders: heart weakness, confusion,
High blood pressure Involved with insulin in arrhythmias or anxiety, cardiac
Confusion and movement of blood glucose palpitations, arrhythmia or
irritability into cells hypertension, angina, dyspnoea
Heart arrhythmias or Regulation of blood pressure stroke. May interact with
palpitations (works with Na+) Metabolic disorders: medications for
(High levels of Regulation of pH (carbonate diarrhoea, colitis, low hypertension. Clients
potassium ↓ heart buffering system) blood sugar levels, on Angiotenin-
rate) Energy production and ATP acidity, fluid retention converting enzyme
Fluid retention in mitochondria Athletes inhibitors (ACE) and
(elevated Na levels) NSAIDs have an
increased risk of
hyperkalaemia so
supplementation
should be avoided.
Iodine Seawater fish, Clinical Thyroid hormone production Hypothyroidism In any form of thyroid
shellfish, sea Goitre, myxoedema, Pregnancy disease unless under
vegetables / cretinism in children Children / adolescents medical supervision
seaweed. Also Sub-clinical Fibrocystic breast >2000 μg/day may
iodised salt, dairy Weakness, fatigue & disease cause GIT irritation,
foods and fortified sleepiness Breast Cancer abdominal pain,
bread. Dry skin nausea, vomiting and
Cold intolerance diarrhoea,
Hair loss cardiovascular
Poor memory & symptoms
concentration
Constipation
Reduced appetite &
 weight gain
Dyspnoea
Sulphur Protein foods (e.g. Weak & brittle hair Stored in every cell of the LIVER: detoxification, >3g/day of elemental
Meats, eggs, fish, and nails body elimination of metabolic sulphur can cause skin
dairy), garlic, Pasty complexion, Component of amino acids & waste, pollution & rash, nausea,
onions, cabbage, eczema vitamins, sulfur is involved in radiation. High vomiting, kidney
brussel sprouts, Diarrhoea, stool many other metabolic cholesterol. damage
asparagus, highly offensive reactions GIT: Constipation,
legumes, Intolerance to fats Necessary for collagen intolerance to fats and
wholegrains, brazil synthesis along with protein alcohol.
nuts, & seeds Prevalent in keratin HAIR, SKIN AND NAILS:
Found in insulin, helps psoriasis, eczema,
regulate CHO metabolism dermatitis, ringworm,
Bile production & weak hair and nails
detoxification ARTHRITIS: Sulfur in
Antibacterial cysteine & “Joint Foods”
is used for arthritis

Zinc Meat, liver, eggs Anorexia, impaired Synthesis of new tissue Common cold Nausea, vomiting,
and seafood taste & smell Growth & development Reduces infections in diarrhoea, fever and
Nuts, legumes, Slowed growth & Normal immune response elderly lethargy. Single doses
whole grains and development (especially T-cell function). Age-related macular of 225-450mg usually
seeds Delayed sexual Neurological function (has degeneration induce vomiting.
maturation and neuromodulatory effects) Diabetes mellitus types Doses of 100-150mg
menstrual problems Antioxidant 1 and 2 daily lower copper
(significant Component of Improve wound healing levels and cause red
deficiency) metalloenzymes Arterial & venous leg blood cell microcytosis
Dermatitis Insulin-like activity ulcers (in deficiency) and neutropaenia in
Alopecia Acne and skin the long term
Chronic diarrhoea conditions
Immune deficiencies Reduced male fertility Calcium is the main
Impaired wound Impotence antagonistic mineral
healing (decreased Attention-deficit so a calcium rich diet
 collagen synthesis) hyperactivity disorder may cause zinc
Night blindness Depression deficiency.
Mental fatigue & Diarrhoea Vegetarians & vegans
depression Crohn’s disease at risk of deficiency.
Herpes simplex Severe burns, major
Anorexia nervosa surgery, chronic
diarrhoea, diabetes,
HIV/AIDS, strenuous
exercise, elevated
temperatures
increases losses.
Copper Organ meats, Skeletal disease / Haemoglobin synthesis Anaemia: synergistic In excess of 10mg
seafood, osteoporosis Neural function with Fe, B9, B12 daily reduces
mushrooms, beans, Cardiovascular Control of free radicals Patient will not respond absorption of zinc and
nuts, whole grains disease Component of cytochrome C to iron iron. Copper toxicosis
& chocolate Weakened collagen oxidase used in ETC supplementation. may manifest with
and elastin Iron metabolism Copper is necessary for nausea, abdominal &
Copper deficiency Activation of enzymes for the mobilization of iron muscle pain, irritability
anaemia. tissue formation and repair. stores. and depression
Depigmented, Skin pigmentation through Nervous disorders:
greyish hair that has the synthesis of melanin. depression, neural tube
lost its regular wave. Metabolism of glucose, disorders, seizures,
cholesterol & myelin motor unco-ordination.
Skin disorders: lesions,
defective pigmentation,
alopecia, greying hair.
Connective tissue
disorders: Arthritis, back
pain, atherosclerosis.
Osteoporosis
Cardiovascular disease
Boron Prunes, almonds, Calcium and/or Plays an important role in Osteoporosis In excess of 100mg /
raisins, wine, Vitamin D deficiency calcium metabolism. Arthritis. day may cause GIT
 parsley, hazelnuts, signs. May influence metabolism of
peanuts, apples & Impaired cognition copper, magnesium,
peaches potassium and vitamin D.
Energy production
Chromium Brewer’s yeast, Component of glucose
beer, wholegrains, tolerance factor
egg yolk, cheese, Required for carbohydrate,
bananas, spinach, lipid, protein and
mushrooms, corticosteroid metabolism.
broccoli, organ Improves blood glucose
meats and control
processed meats CHO metabolism
Increases insulin sensitivity
Enhances action and binding
of insulin and increases
number of insulin receptors
May decrease triglyceride
levels and improve LDL / HDL
ratio
Immunomodulatory effects
and antiinflammatory
Bone density protection
Antioxidant
Selenium Brewer’s yeast, Loss of Antioxidant
wheat germ, immunocompetence Chemoprotective
meats, fish and Increased risk of Immunomodulation
seafood, Brazil cancer (Selenium concentrations
nuts, garlic and Reduced male significantly decrease in
organ meats fertility acute infection.)
When Calcium and/or problems, dermatitis
vitamin D and lethargy
supplementation is
indicated.
May reduce post
menopausal night
sweats / hot flushes
Topically for psoriasis
Diabetes Pregnancy, excessive
Hypoglycemia / CHO exercise, infection,
cravings physical trauma and
Metabolic syndrome stress increase
Impaired glucose requirements. High
tolerance / Insulin sugar diets and
resistance corticosteroids
Hyperlipidaemia increase urinary losses
Obesity of chromium.
Atypical depression
Polycystic ovarian
syndrome
Cancer >1mg/day causes may
Reducing mortality from cause fatigue,
HIV infection depression, arthritis,
Preventing hair or fingernail loss,
cardiovascular disease garlicky breath or
Diabetes body odour, GIT
 Poor prognosis in Thyroid hormone synthesis, Asthma disorders or irritability
HIV and AIDS activation and metabolism Autoimmune thyroiditis
Depression, anxiety, Testosterone synthesis Rheumatoid arthritis Adverse reactions may
confusion and Sperm maturation and Lowered male fertility include nausea,
hostility motility General immune vomiting, nail changes,
Compromised Anti-inflammatory enhancement irritability and fatigue
thyroid hormone Reduces heavy metal toxicity Mood elevation and
metabolism (cadmium, arsenic, lead, reduced anxiety
Asthma and atopy silver and mercury). Male infertility
Rheumatoid arthritis Antiatherogenic activity
Increased
inflammation
Changes to drug
metabolising
enzymes
Calcium Almonds, sesame Osteoporosis (bone Bone and tooth matrix Bones & teeth Supplements can
seeds, sardines and demineralisation) formation (works Prevention of cause GIT irritation,
salmon (with Osteomalacia & synergistically with Vit. A, C, osteoporosis in constipation or
bones), fortified rickets (bone D & phosphorus, Mg, Si, postmenopausal flatulence.
soy, molasses, Bok softening) potassium & boron in bone women and those on Hypercalcaemia can
choy, broccoli, kale, Tetany (muscle pain mineralisation). corticosteroid cause anorexia, GIT
mustard greens, & spasms) Blood clotting medications. disturbance, lethargy
dairy products Increased Nerve conduction Pregnancy & Lactation: and coma as well as
neuromuscular Muscle contraction (with To prevent: calcification of tissues.
irritability sodium & potassium) Reduction in maternal Corticosteroid
Altered heart rate Heart function (beating bone mineral content medications inhibit
Bone pain & muscle) Preeclampsia calcium absorption.
deformity Peristaltic Movements /hypertension
Tooth discolouration (muscle) and digestion (fat Leg Cramps Contraindications:
& decay digestion and protein Foetal lead toxicity Hypercalcaemia
Hypertension metabolism) Neuromuscular Hyperparathyroidism
Increased risk of Hormone release & conditions Chronic renal
preeclampsia neurotransmitter function Cancer prevention impairment
 Possible increased Maintenance of acid-alkaline Hypertension Kidney disease
risk of colon cancer balance PMS Sarcoidosis
Immune function Weight Loss Granulomatous
Energy (coenzyme in citric Oxalate kidney stones diseases
acid cycle) Hypercholesterolaemia
Magnesium Legumes, Green Anorexia, weight Involved in over 300 Cardiovascular disease: Adverse reactions to
leafy vegies loss, nausea & essential enzymatic reactions To reduce incidence of supplementation
(chlorophyll), kelp, vomiting Energy metabolism congestive heart failure, include diarrhoea and
buckwheat, Muscular weakness, Nerve conduction coronary artery disease, gastric irritation.
almonds, cashews, spasms, cramps Regulation of vascular tone cardiac arrhythmias, Magnesium and
sesame seeds & Numbness & tingling Muscle activity hypertension, mitral calcium deficiencies
other nuts, Low energy / fatigue Amino acid and protein valve prolapse, stroke, usually co-exist.
soybeans, Poor memory, synthesis non-occulsive Excessive magnesium
wholegrains, carob, confusion DNA synthesis and myocardial infarction intake can cause
cocoa, mineral Hyperirritability & degradation and hyperlipidaemia. declining calcium
water excitability Immune function Migraine Headaches levels.
Apathy, melancholy Natural calcium antagonist Attention Deficit & Hypomagnesiua
& depression Bone formation Hyperactivity Disorder causes hypokalaemia.
Disturbed Kidney Stone Contraindicated in
biorhythms Prevention renal failure and heart
Personality changes Premenstrual syndrome block.
Vertigo & dysmenorrhoea May have additive
Bruxism Osteoporosis effects with anti-
Eye twitching prevention arrythmic medications
Asthma and calcium channel
Pregnancy: to prevent blockers.
preeclampsia and leg Separate dosing from
cramps (with calcium) tetracyline antibiotics.
Diabetes Mellitus
Constipation
Chronic leg cramps, eye
twitches, muscle
spasms and tension
 Stress / Anxiety
Phosphorous Almonds, cashews, Problems with bone Structure of bones and teeth Bones & teeth (ie: >10g/day causes
sesame seeds, mineralisation and Component of DNA & RNA osteoporosis, diarrhoea,
sardines, tuna, blood pH (all growth) osteomalacia, to hypocalcaemia &
salmon, soy beans SUB-CLINICAL Component of ATP and increase speed of bone hypomagnesaemia
TOXICITY (more cofactor for activation B healing, rickets, tooth
common) vitamins decay, bone pains, Contraindicated in
Ca depletion, Component of phospholipids lactation and renal disease
calcification of soft & phosphoproteins pregnancy)
tissues Component of phosphate
buffering system
Muscle contraction
Sodium Hyponatremia: Rare, Conduction of electrical Heat exhaustion, Excessive doses cause
may be seen in impulses in nerves and athletes (excess loss via fluid retention,
endurance athletes. muscles sweating), cramps, hypertension, thirst,
Lassitude, nausea, Maintenance of osmotic cystic fibrosis, Acidosis, irritability, dizziness
muscle weakness pressure & regulation of dehydration, diarrhoea and PMS.
and cramps fluid balance in body. or vomiting.
Achieves balance by
attracting water.
Maintenance of blood
pressure (through regulation
of blood volume)
Alkalising (PO4 & CO3
systems)
Aldosterone conserves
sodium by increasing the
activity of the kidney’s
sodium pump.
Chloride Organic NaCl & KCl Hair loss, muscular Moves with Na+ in Rarely given. Burns,
high in vegetables - weakness, impaired regulating extracellular fluids Addisons disease, cystic
tomato, celery, digestion, vomiting, & K in intracellular fluids of fibrosis, athletes, severe
lettuce, kelp, diarrhea, metabolic cells diarrhea or vomiting
 cabbage, radish, alkalosis, disorders Produces bicarbonate HCO3,
watercress, of nerve myelination major blood buffer
dandelion, olives, Production of ptyalin
salt, seawater (salivary amylase), HCl,
phospolipids and myelin
sheath.
Works with WBCs to kill
micro-organisms
Assists in transmission of
spinal nerve impulses.
Iron Fe2+(Haem): (50- Iron Deficiency Oxygen Transport Primary deficiencies: Iron toxicity causes
60% in haem form) Anaemia (most Immunity: Vital for the Vegetarians, elderly, severe organ damage
lean red meat, common proliferation of all cells protein-malnutrition, and death. It causes
poultry, fish, micronutrient including immune system increased iron haemorrhagic necrosis
oysters and organ deficiency in world) cells. requirements due to of the GIT with
meat Fatigue and lethargy Enzyme Systems: expanded blood volume vomiting, bloody
Fe3+(Non-haem): Decreased immunity Cellular respiration in infancy, adolescence diarrhoea and
Legumes, nuts, Cardiovascular & Amino acid metabolism and pregnancy. hepatotoxicity.
sunflower seeds, respiratory changes Deoxification (cytochrome
dried fruit, Increased lead P450) Secondary deficiency: Oral supplementation
vegetables (darker absorption Protection against free Blood loss may cause nausea,
coloured) grains & Decreased selenium radical damage Menstruation, diarrhoea,
tofu. Reduced to & glutathione Synthesis of nutrients like menorrhagia, constipation and
Fe2+ By Vit C peroxidase levels vitamin A haemorrhoids, GIT heartburn.
Pale inside lower Synthesis of hormones and bleeding
eyelid or mouth neurotransmitters (serotonin Inefficient absorption
Pale nail bed and noradrenalin) Increased destruction of
Pale lines on Synthesis of collagen and rbc e.g. malaria, high-
stretched palm elastin intensity exercise
Ridged, spoon-
shaped thin flat nails
Brittle hair
Impaired cognitive
 and motor functions
Adverse pregnancy
outcomes
Reduced thyroid
function and thyroid
hormones (needed
for synthesis)
Difficulty maintaining
body temperature in
cold environment
Menorrhagia
Silicon Wholegrains (oats, Stunted growth, Biological cross-linking that Hair, skin and nails
barley, rice bran deformed weak contributes to strength & Aging
and wheat bran) bones resilience of connective All arthritic conditions,
and products made Brittle, weak hair & tissues – esp collagen, ankylosing spondylitis
from wholegrains. nails (longitudinal elastin, arterial walls, bones. Osteoporosis, fractures
Beer. Green beans. ridges) Hair, skin & nails (connective Hypertension,
Dried fruits and tissues) atherosclerosis & high
nuts Bone formation – cholesterol
extracellular matrix
formation by collagen
formation and possibly
involved in bone matrix
mineralisation. Appears to
stimulate bone formation
and may inhibit bone
resorption.
Maintaining health of
arteries by preventing
cholesterol plaque
formation.