- Boron
- Calcium
- Chromium
- Copper
- Iodine
- Iron
- Lithium
- Magnesium
- Manganese
- Molybdenum
- Phosphorus
- Potassium
- Selenium
- Silica
- Sodium
- Strontium
- Sulfur
- Trace mineral complexes
- Vanadium
- Zinc
No. 19Boron
Boron is a trace mineral that helps the body handle other nutrients, a quiet stage manager. It supports bones and joints, helps the body use vitamin D, and plays a part in how the body makes and uses sex hormones such as estrogen and testosterone.
Main benefits
Bone and joints; helps vitamin D and sex hormones
Food sources
Found in dried fruits such as prunes and raisins, avocados, apples, pears, nuts, beans and lentils.
Why people take it
People take it for bone and joint health and to support vitamin D and hormone balance. Boron is not officially classed as an essential nutrient, and the evidence for these uses is limited.
Amounts
Maintenance: 0.5–3 mg, "with 1 mg/day commonly suggested"; Dr. Saul (Masterclass) 1–3 mg for bones. Safe limit: above 100 mg a day can cause skin rash, diarrhea, nausea and lethargy. (Osteoporosis, Boron)
Cautions and interactions
May raise estrogen and testosterone: hormone-sensitive conditions need the doctor. Kidney disease.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 5.
No. 20Calcium
Calcium is the most plentiful mineral in the body, and almost all of it is stored in bones and teeth. The small amount in the blood is vital, a tiny crew with a big job: it helps nerves send signals, muscles contract and relax, and the heart keep a steady rhythm.
Main benefits
Bones and teeth; nerves; muscles; heart rhythm
Food sources
Found in dairy foods, canned sardines and salmon with the bones, leafy greens such as kale, collards and bok choy, tofu made with calcium, almonds, and sesame seeds or tahini.
Signs you may be low
Low intake often causes no early symptoms, but over years it can thin the bones; very low blood calcium can cause muscle cramps and tingling. People who eat little dairy or leafy greens, are low in vitamin D, or are past menopause are most at risk.
Amounts
Course position: food first, about 1,000 mg a day mostly from food (Dr. Saul cites the RDA of about 1,000 mg); any supplement is paired with magnesium, D3 and K2. Dr. Blaylock: "If you take calcium supplements, you should take magnesium as well," and he puts adequate calcium at about 600 mg a day. If following Dr. Levy's protocol: "Never supplement calcium." (Osteoporosis, OMNS v19n36)
Cautions and interactions
Kidney stones, high blood calcium, parathyroid disease, heart disease: doctor first. Dr. Blaylock links supplemental calcium above 500 mg a day with prostate cancer risk and warns never to give calcium to someone low in magnesium. Take apart from thyroid hormone, iron, zinc, bisphosphonates and tetracycline or quinolone antibiotics. Thiazides and high-dose vitamin D raise calcium.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 5.
No. 21Chromium
Chromium is a trace mineral that helps insulin do its job of moving sugar from the blood into cells, where it is used for energy. Because steady blood sugar affects appetite and mood, chromium is often linked with fewer sugar cravings, bad news only for the vending machine.
Main benefits
Helps insulin move sugar into cells; steadies cravings and mood
Food sources
Found in broccoli, green beans, potatoes, whole grains, brewer's yeast, meat, and grape juice.
Why people take it
People take it to steady blood sugar, sugar cravings and the mood swings tied to blood sugar dips. True deficiency is rare, and the evidence for these uses is mixed.
Amounts
Maintenance: 200 mcg (OMNS optimum). Therapeutic: 200–400 mcg a day "if there is any breath of a hint of hypoglycemia." Safe limit: "way too much" may cause harmless skin irritation (no amount given). (OMNS v03n10, Diabetes)
Cautions and interactions
Can lower blood sugar: anyone on insulin or diabetes drugs watches blood sugar closely, since doses may need lowering. Kidney or liver disease.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lessons 3, 5.
No. 22Copper
Copper is a trace mineral that works with iron to build healthy red blood cells, a partnership worthy of a buddy movie. It also helps make collagen for skin and blood vessels, keeps the protective coating around nerves healthy, and helps cells turn food into energy.
Main benefits
Red blood cells; collagen; nerve coverings; energy
Food sources
Found in liver and other organ meats, cashews, sunflower and sesame seeds, dark chocolate, beans, mushrooms and whole grains.
Signs you may be low
Signs include tiredness from anemia, frequent infections, and numbness or poor balance from nerve problems. People taking high-dose zinc for long periods and those who have had weight-loss surgery are most at risk. A blood test confirms it.
Amounts
Course position (OMNS): 2 mg a day alongside zinc, at about 15 mg zinc to 1 mg copper. If following Dr. Levy's protocol: with normal hemoglobin and hematocrit, "NO iron or copper should ever be supplemented." (OMNS v18n30, OMNS v19n28, OMNS v19n36)
Cautions and interactions
Wilson's disease. Copper excess (Pfeiffer) with estrogen, birth control pills or copper pipes. Liver disease.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 5.
No. 23Iodine
Iodine is a mineral the thyroid gland uses to make thyroid hormones, which set the pace of the body's metabolism, energy and temperature, a thermostat and speedometer rolled into one. Other tissues, including the breasts, ovaries and prostate, also take up and use iodine.
Main benefits
Thyroid hormone; breast, ovary and prostate tissue (Farrow, Brownstein, Sircus)
Food sources
Found in seaweed such as kelp and nori, fish, dairy foods, eggs, and iodized salt.
Signs you may be low
Signs include a swollen thyroid (goiter), tiredness, weight gain, feeling cold and dry skin. People who avoid iodized salt, fish and dairy, including many vegans, and women who are pregnant or breastfeeding are most at risk.
Amounts
Course authority, Dr. David Brownstein: healthy adults 12.5–25 mg a day; thyroid or breast disease 25–50 mg; pregnancy and breastfeeding 12–25 mg; children 0.5–3 mg by weight; as Lugol's solution or Iodoral, always with selenium, magnesium, vitamin C and unrefined salt. Need is measured with Dr. Abraham's 24-hour iodine loading test (50 mg dose; about 90% excreted when sufficient). Bromide detox is eased by salt loading: ½ teaspoon of unrefined salt in water, then plain water. (Arukah Iodine lesson; Iodine: Why You Need It, Why You Can't Live Without It) OMNS: "adults need 2-5 mg of iodide daily"; "15-50 mg daily may be needed" for thyroid problems, fibrocystic breasts or cancer. Overdose signs: swollen salivary glands, metallic taste, rash, palpitations, diarrhea. RDA 150 mcg. (OMNS v13n14)
Cautions and interactions
Brownstein: "Iodine doesn't cause Hashimoto's—iodine deficiency does"; he uses iodine with selenium and magnesium in Hashimoto's. Anyone with a thyroid condition, on thyroid medication, pregnant or breastfeeding, older, or with dermatitis herpetiformis works with an iodine-literate practitioner who monitors thyroid labs. Amiodarone and lithium. Potassium iodide with ACE inhibitors or potassium-sparing diuretics can raise potassium.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 6.
No. 24Iron
Iron is the mineral at the center of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to every part of the body, a delivery service with no days off. Without enough iron, the body cannot deliver enough oxygen, and energy drops.
Main benefits
Carries oxygen in red blood cells; energy
Food sources
Found in red meat, liver and sardines (the easily absorbed heme form), and in beans, lentils, spinach, pumpkin seeds and fortified cereals. Vitamin C foods eaten at the same meal help absorption.
Signs you may be low
Signs include tiredness, pale skin, shortness of breath, cold hands and feet, brittle nails and restless legs. Menstruating and pregnant women, frequent blood donors and some vegetarians are most at risk. A blood test confirms it.
Amounts
Course position (OMNS): no routine dose; supplement only for lab-confirmed anemia, with the doctor. If following Dr. Levy's protocol: no iron at all when hemoglobin and hematocrit are normal; he regards ferritin above 25 ng/mL as the start of iron excess. Safe limit: a fatal dose for a child "could be as little as 600 milligrams." (OMNS v19n28, OMNS v19n36, Iron)
Cautions and interactions
Never without labs (ferritin, iron panel). Hemochromatosis, thalassemia, frequent transfusions. Lock it away from children. Take apart from thyroid hormone, calcium, zinc, vitamin E and some antibiotics.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 5.
No. 25Lithium
Lithium is a trace mineral found naturally in water, soil and some foods. In tiny amounts it is studied for its role in mood stability, and some population studies have looked at natural lithium levels in drinking water and mood. Low-dose lithium is very different from the prescription drug: same mineral, a whole different scale.
Main benefits
Mood stability; studied in drinking water
Food sources
Found in small amounts in some drinking and mineral waters, grains and vegetables, depending on the local soil and water.
Why people take it
People take low-dose lithium to support a calm, steady mood. The evidence for these small amounts is limited.
Amounts
Maintenance: "'Natural' lithium dosage - 150 micrograms daily" (Werbach). Drug doses (hundreds of milligrams) are prescription only. (Werbach)
Cautions and interactions
Drug-dose lithium needs blood-level testing. Kidney or thyroid disease; diuretics, NSAIDs and ACE inhibitors raise lithium levels: doctor first.
Reference entry: not taught in a course Lesson.
No. 26Magnesium
Magnesium is a mineral needed by over 300 enzymes in the body, one of the busiest employees on the payroll. It helps turn food into energy, lets muscles and blood vessels relax, keeps the heart beating in rhythm, supports restful sleep, and is needed to activate vitamin D.
Main benefits
Over 300 enzymes; energy; relaxed muscles and blood vessels; heart rhythm; sleep; activates vitamin D
Food sources
Found in leafy greens, pumpkin seeds, almonds, cashews, beans, whole grains, avocados, dark chocolate and some mineral waters.
Signs you may be low
Signs include muscle cramps and twitches, tiredness, poor sleep, anxiety and an irregular heartbeat. People who drink alcohol heavily, have diabetes or digestive conditions, or take diuretics or acid-reducing drugs are most at risk.
Amounts
Course authority, Dr. Carolyn Dean: about 600 mg a day: "I caution you against taking less than 600 mg/day if you want real results." She favors picometer, stabilized ionic magnesium (her ReMag product), diluted in a liter of sea-salted water and sipped through the day, and finds that oxide is only about 4% absorbed and most forms loosen the bowel before a therapeutic dose. Calcium and magnesium belong at about 1:1, not 10:1, with calcium from food (about 700 mg). (There Really Is Only One Magnesium, The Dance of Calcium and Magnesium) OMNS: 500 mg optimum; start at 200 mg and rise slowly to 600 mg in divided doses; children 100–200 mg under age 12, 300–400 mg over; toxicity "extremely rare"; optimal RBC magnesium 6.0–6.5 mg/dL. Other views: Dr. Blaylock, 500 mg twice a day with food as citrate, malate, threonate or slow-release malate; avoid aspartate. RDA 310–420 mg. (OMNS v03n08, OMNS v17n10, OMNS v18n33)
Cautions and interactions
Kidney failure (only if a doctor directs). Heart block, bowel obstruction, myasthenia gravis. Take 2–4 hours apart from thyroid hormone, bisphosphonates and tetracycline or quinolone antibiotics. Adds to blood pressure drugs.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 5.
No. 27Manganese
Manganese is a trace mineral that helps build healthy bone (not magnesium, despite the name's best efforts). It is part of SOD (superoxide dismutase), one of the body's own antioxidant enzymes, and it helps the body process sugar and fat.
Main benefits
Bone; the antioxidant enzyme SOD; blood sugar and fat metabolism
Food sources
Found in whole grains, oats, brown rice, nuts such as hazelnuts and pecans, beans, pineapple, spinach and tea.
Signs you may be low
True deficiency is rare because manganese is common in plant foods, and its signs are not well defined. People who eat mostly refined, processed foods get the least.
Amounts
Maintenance: about 4–5 mg a day. Therapeutic: 15–60 mg a day as chelate for drug-induced movement disorders (1976 study, Pfeiffer era). Safe limit: above 60 mg a day caused tremor and drooling, which stopped when the dose was lowered. (JOM 1996, JOM 1976)
Cautions and interactions
Liver disease (builds up and can harm the brain). Iron deficiency increases its absorption.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 5.
No. 28Molybdenum
Molybdenum is a hard-to-pronounce trace mineral that the body needs for a few key enzymes. These enzymes break down sulfites (found in some foods and wines) and help form uric acid, a normal waste product the body clears.
Main benefits
Enzymes that clear sulfites and uric acid
Food sources
Found in beans, lentils, peas, whole grains, nuts and liver.
Signs you may be low
Deficiency is very rare in people who eat a varied diet and has mainly been seen during long-term tube or IV feeding. Some people with sulfite sensitivity use it to help the body handle sulfites.
Amounts
Maintenance: 150–500 mcg as sold. Therapeutic: "500 mcg AM and PM" to prevent sulfite reactions. (JOM 1984)
Cautions and interactions
High doses can cause gout-like symptoms and copper loss. Kidney disease.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 5.
No. 29Phosphorus
Phosphorus is the second most plentiful mineral in the body, forever the runner-up to calcium. It works with calcium to build bones and teeth, forms part of ATP (the molecule cells use for energy), and helps make up the walls of every cell.
Main benefits
Bones and teeth; energy (ATP); cell membranes
Food sources
Found in meat, poultry, fish, dairy foods, eggs, beans, nuts and whole grains, and added to many processed foods and cola drinks.
Signs you may be low
Low levels are uncommon but can cause weakness, bone pain and poor appetite. People with heavy alcohol use, long-term use of some antacids, or certain medical conditions are most at risk. A blood test confirms it.
Amounts
Common amount: rarely needed; meat, dairy, grains and soft drinks supply plenty. RDA 700 mg.
Cautions and interactions
Kidney disease. Too much phosphorus with too little calcium weakens bone; cola drinkers often get excess.
Reference entry: not taught in a course Lesson.
No. 30Potassium
Potassium is a mineral and electrolyte that helps nerves send signals and muscles contract, including the heart muscle, which relies on it for a steady rhythm. It also offsets sodium, which keeps blood pressure down. Think of it as salt's sensible counterweight.
Main benefits
Heart rhythm; blood pressure; nerves; muscles
Food sources
Found in potatoes and sweet potatoes, bananas, avocados, beans, leafy greens, tomatoes, oranges, dried apricots, coconut water, and fruit and vegetable juices.
Signs you may be low
Signs include weakness, muscle cramps, tiredness, constipation and an irregular heartbeat. People taking certain diuretics, those with vomiting or diarrhea, and people who eat few fruits and vegetables are most at risk. A blood test confirms it.
Amounts
Maintenance: food and juices first; about 0.5 g a day as a supplement in one study. Therapeutic: 600 mg a day as gluconate for PMS (some needed 1.2 g); 1.6–4.0 g a day for deficiency, under a doctor. Over-the-counter pills are limited to 99 mg. (JOM 1998)
Cautions and interactions
High potassium is "generally limited to those persons with kidney failure and Addison's disease." Also avoid with dehydration, low urine output, ACE inhibitors, ARBs, potassium-sparing diuretics, spironolactone, and salt substitutes, unless the doctor approves.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 5.
No. 31Selenium
Selenium is a trace mineral the body uses to make glutathione peroxidase, an antioxidant enzyme that protects cells from damage. It also helps convert thyroid hormone into its active form, flipping the switch from standby to on, and supports a healthy immune system.
Main benefits
Glutathione peroxidase; thyroid hormone activation; immunity
Food sources
Found in Brazil nuts, fish such as tuna and sardines, organ meats, eggs, sunflower seeds and whole grains. Amounts in plant foods depend on the selenium in the soil.
Signs you may be low
Signs can include muscle weakness, tiredness, thyroid problems and lowered immunity. People living where soils are low in selenium, those on kidney dialysis, and people with digestive conditions that limit absorption are most at risk.
Amounts
Maintenance: 200 mcg (OMNS optimum); Dr. Saul 100–300 mcg. Therapeutic: 100–300 mcg. Safe limit: "High doses of selenium (> 400 mcg/d) can be toxic and should be avoided." (OMNS v03n10, OMNS v19n28, Congestive heart failure)
Cautions and interactions
Selenosis above 400 mcg a day: garlic breath, brittle nails, hair loss, nerve symptoms. One Brazil nut varies widely in selenium.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lessons 5, 6.
No. 32Silica
Silica is a natural compound of silicon, a trace mineral found in connective tissue. It helps the body make collagen, the protein that gives structure to hair, skin, nails and bone, the scaffolding behind every good hair day.
Main benefits
Collagen, hair, skin, nails and bone
Food sources
Found in whole grains such as oats and barley, rice bran, green beans, bananas, beer and some mineral waters. Supplements often come from horsetail or bamboo.
Why people take it
People take it for stronger hair and nails, healthier skin, and bone support. Silicon is not officially classed as an essential nutrient, and the evidence for these uses is limited.
Amounts
Common amount: 5–20 mg of silicon a day.
Cautions and interactions
Kidney disease. Horsetail: use only thiaminase-free products, and it is a diuretic (avoid with lithium or water pills). Pregnancy: no safety data.
Reference entry: not taught in a course Lesson.
No. 33Sodium
Sodium, despite its snack-aisle reputation, is the main electrolyte in the fluid around cells. It controls fluid balance and helps nerves and muscles work, and salt also supplies the chloride the stomach uses to make acid. Dr. Brownstein uses unrefined salt to help the body clear bromide during iodine therapy.
Main benefits
Fluids; nerves; stomach acid; Brownstein uses it to help clear bromide
Food sources
Found in table salt, sea salt and Himalayan salt, and naturally in small amounts in celery, beets, seaweed and dairy foods. Most processed foods are high in added sodium.
Signs you may be low
Signs include headache, nausea, tiredness, muscle cramps and confusion. People who sweat heavily, endurance athletes who drink large amounts of plain water, and those on diuretics or very low-salt diets are most at risk. A blood test confirms it.
Amounts
Course position (Arukah iodine lesson): use unrefined sea salt or Himalayan salt instead of refined, iodized salt; "No-salt diets are incompatible with life" (Brownstein). During iodine supplementation: salt loading, ½ teaspoon of unrefined salt dissolved in water followed by plain water, to ease bromide detox symptoms (Farrow, The Iodine Crisis). Lesson 5.
Cautions and interactions
High blood pressure, heart failure, kidney disease or swelling: follow the doctor's sodium limit, including for salt loading. Salt substitutes are high in potassium.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lessons 5, 6.
No. 34Strontium
Strontium is a mineral that is chemically similar to calcium, a close look-alike, so the body tends to store it in bone. It has been studied for its effects on bone density in people with osteoporosis.
Main benefits
Bone density (studied in osteoporosis)
Food sources
Found in small amounts in fish, whole grains, leafy and root vegetables, spices and some mineral waters.
Why people take it
People take it to support bone density, usually as strontium citrate. Most research used a prescription form, and the evidence for the supplement form is limited.
Amounts
Common amount: 340–680 mg of elemental strontium a day, taken apart from calcium.
Cautions and interactions
Falsely raises bone-density scan results; tell the doctor. History of blood clots or heart disease (the prescription form raised these risks). Kidney disease. Pregnancy and children.
Reference entry: not taught in a course Lesson.
No. 35Sulfur
Sulfur, better known for its smell than its work, is a mineral built into proteins, including collagen in connective tissue and keratin in hair and nails. The body also needs it to make glutathione, a key antioxidant. MSM is a sulfur-containing compound sold as a supplement.
Main benefits
Connective tissue; joints; supports glutathione
Food sources
Sulfur comes mainly from protein foods such as eggs, meat and fish, and from garlic, onions and cruciferous vegetables like broccoli and cabbage. MSM occurs only in tiny amounts in foods.
Why people take it
People take MSM mainly for joint pain and stiffness, and some for hair, skin and nails. The evidence for joints is modest, and for other uses it is limited.
Amounts
Neither site gives an adult dose (one DoctorYourself.com case report only); 1–6 g a day is used in joint studies. (Muscular dystrophy)
Cautions and interactions
Generally well tolerated; stomach upset or headache. Little safety data in pregnancy.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 5.
No. 36Trace mineral complexes
Trace mineral complexes are blends that supply a wide range of minerals in small amounts, along with electrolytes. They are usually sold as liquid drops added to water or food: a whole mineral sampler in a dropper bottle.
Main benefits
Broad trace minerals; electrolytes
Food sources
Made from concentrated seawater or from ancient plant deposits (the source of fulvic and humic acids). In the diet, seaweed, fish and unrefined salt naturally supply a broad mix of trace minerals.
Why people take it
People use them to add electrolytes to drinking water and to cover trace minerals they feel modern food lacks. The evidence for these products is limited.
Amounts
Common amount: as labeled.
Cautions and interactions
Kidney disease (many are high in magnesium). Quality varies: choose products tested for heavy metals.
Reference entry: not taught in a course Lesson.
No. 37Vanadium
Vanadium is a trace mineral found in the body in very small amounts. It has been studied because it may act somewhat like insulin, helping cells take in sugar. A small player auditioning for a big role.
Main benefits
Studied for insulin sensitivity
Food sources
Found in small amounts in mushrooms, black pepper, parsley, dill and whole grains.
Why people take it
People take it to support blood sugar control. Vanadium is not established as an essential nutrient, and the evidence is limited and mixed.
Amounts
Common amount: trace amounts (10–100 mcg) in multis; high doses (50–100 mg) used only short-term in studies.
Cautions and interactions
Diabetes medication (low blood sugar). Kidney disease. Stomach upset and green tongue. Not for long-term high doses or pregnancy.
Reference entry: not taught in a course Lesson.
No. 38Zinc
Zinc is a trace mineral used by many enzymes throughout the body, a true jack-of-all-trades. It supports immunity, wound healing and healthy skin, keeps taste and smell sharp, and helps with hormone production and insulin. Dr. Carl Pfeiffer also studied its role in mental health.
Main benefits
Immunity; wound healing; skin; taste and smell; hormones; insulin; Pfeiffer's mental-health work
Food sources
Found in red meat, poultry, pumpkin seeds, cashews, beans, chickpeas, whole grains and dairy foods.
Signs you may be low
Signs include frequent infections, slow wound healing, loss of taste or smell, poor appetite, hair loss and skin rashes. Vegetarians, older adults, pregnant or breastfeeding women and people with digestive conditions or heavy alcohol use are most at risk.
Amounts
Maintenance: 25 mg (OMNS optimum); "safe at a dose of 20 - 50 mg"; children 15 mg. Therapeutic: 50 mg a day with 2 mg copper for immune support (Dr. Saul: 50 mg as chelate, gluconate or citrate). Safe limit: "Intake of zinc should be kept to under 100 mg per day." RDA 8–11 mg. (Zinc, OMNS v03n10, OMNS v17n02)
Cautions and interactions
Long-term high zinc lowers copper and iron; pair with copper as above. Nausea on an empty stomach. Never use zinc nasal sprays (loss of smell). Take apart from quinolone and tetracycline antibiotics and penicillamine.
Taught in Orthomolecular Nutrition (Part 2 of the Holistic Orthomolecular Nutrition certification), Lesson 5.