Rectifying any mineral imbalances in the body can help to to alleviate and treat common diseases and promote health. Below is a list of the most important ones available as supplements. Calcium
Chromium, Copper, Iron, Magnesium, Manganese, Molybdenum, Potassium, Selenium and Zinc.
Calcium
Uses in the body: essential for the growth and development of healthy bones and strong teeth. Also helps to control blood cholesterol levels, assists nerve, muscle and digestive function, regulates heart muscle function and sleep, and helps the body to absorb vitamin B12.
Signs of deficiency: muscle aches and pains, cramps, poor bone density, cataracts (early onset).
Therapeutic uses: relief from joint pain, arthritis, rickets, osteoporosis, allergies, digestive disorders, depression, anxiety, hyperactivity, nervous tics, insomnia.
Dietary sources: whitebait, bones of canned fish such as sardines, sesame seeds, dairy produce, soya beans, nuts, broccoli and other green leafy vegetables, seaweeds, pulses, wholegrains (bread), oranges. Milk isn't always a good source of dietary calcium, as it's low in magnesium - so its calcium content is poorly absorbed - and high in protein, which increases calcium loss in urine. It's therefore best to get calcium from a variety of sources.
Chromium
Uses in the body: helps to regulate blood sugar levels and, with vitamin B3, acts as a part of the glucose tolerance factor (GTF) that balances the action of insulin. Facilitates the uptake of glucose for energy release and aids the synthesis of essential fatty acids and cholesterol and may protect against arteriosclerosis.
Signs of deficiency: sweet cravings, poor concentration, feeling faint. A diet high in refined carbohydrates can result in a deficiency as chromium gets lost during the refining process.
Therapeutic uses: can relieve sweet cravings, PMS and mood swings. Especially useful for smokers, athletes (chromium can increase lean muscle mass) and those on weight-control diets.
Dietary sources: brewer's yeast, wheatgerm, wholegrains, black pepper, cheese, liver and kidney, molasses, nuts, pulses.
Copper
Uses in the body: metabolises iron in the body, helps to produce red blood cells and plays a role in healthy respiration. Also helps the formation of hair and skin pigmentation.
Signs of deficiency: hair loss, anaemia, bone disease, poor growth, general feeling of malaise, abnormal heart rhythm (in adults).
Therapeutic uses: arthritis, heart disease, brittle bones, rheumatoid arthritis, water retention, damaged skin. Particularly helpful after surgery, trauma or burns, during pregnancy and breastfeeding, for the elderly and for those on low-calorie diets.
Dietary sources: liver, shellfish, nuts, bran, wholegrains, olives, wheatgerm, pulses, dried fruit.
Iron
Uses in the body: carries oxygen around the body, important for hair health, needed for metabolism of B vitamins, calcium and copper, boosts immune function.
Signs of deficiency: anaemia, brittle nails, tiredness, muscle ache, headache, faintness, hair loss, digestive problems often linked to low levels of stomach acid.
Therapeutic uses: fatigue and weakness, PMS, hair loss, poor nails. Important for breastfeeding women, vegans and vegetarians (iron from plant sources isn't always absorbed easily) and coffee drinkers (caffeine severely affects iron absorption if taken within an hour of eating).
Dietary sources: blackstrap molasses, cocoa, wholegrains, liver, kidney, egg yolk, shellfish, nuts, soya produce, dark green vegetables, dried fruit.
Magnesium
Uses in the body: essential for heart and liver health, good nerve and muscle function, balanced metabolism and strong bones. Assists in the production and repair of cells and is necessary for calcium absorption and B1 and B6 metabolism.
Signs of deficiency: cramps, muscle fatigue, loss of appetite, nausea, diarrhoea, insomnia, heart rhythm problems, numbness and tingling, eye tremors, hyperactivity.
Therapeutic uses: menstrual pain and PMS, osteoporosis, insomnia, morning sickness, joint pain, heart disease, asthma, nervousness, anxiety and other mental problems. It's also important for alcoholics, diabetics and epileptics, although supplementation requires professional supervision.
Dietary sources: nuts, millet, wholegrains and cereals, molasses, all green vegetables, pulses (especially soya beans), shrimps and other seafood, tap water (in hard water areas). Much magnesium is lost in cooking.
Manganese
Uses in the body: important for normal growth, bone and cartilage formation and nervous system function. Also essential for metabolism of amino acids and carbohydrates and stimulates glycogen storage in the liver.
Signs of deficiency: disc and cartilage problems, impaired brain function, fertility problems, retarded growth, glucose intolerance, middle ear problems.
Therapeutic uses: fatigue and poor memory, mental problems, PMS, bone problems. Good for those taking oral contraceptives as they can cause manganese deficiency.
Dietary sources: wheatgerm, brown rice, buckwheat, oats, blackberries, raspberries, cereals, wholemeal bread, avocados, nuts and seeds, pulses, baked beans, black tea.
Molybdenum
Uses in the body: aids iron metabolism, is necessary for normal sexual function in males and may help to prevent tooth decay. Is found mostly in the liver, kidneys, adrenal glands, skin and bones.
Signs of deficiency: deficiency may be linked to cancer of the oesophagus.
Therapeutic uses: not commonly supplemented, but sometimes used by people with poor diets.
Dietary sources: pulses (particularly soya beans), wholegrains, buckwheat, alfalfa, dairy produce, liver and kidney, dark green and leafy vegetables. Much is lost during the refining process of food.
Potassium
Uses in the body: found in every cell in the body and helps to regulate the fluid and alkaline/acid balance. Plays an important role in regulating heart rhythm, transporting oxygen to the brain, nerve transmission, metabolism, enzyme production, excretion and the maintenance of normal blood sugar levels. The kidneys regulate the balance between potassium and sodium in the body.
Signs of deficiency: irregular heartbeat, cramps, muscle fatigue, loss of appetite, lethargy, constipation, headaches, depression, irritability.
Therapeutic uses: diarrhoea, poor digestion, irregular heartbeat, high blood pressure and for those on potassium-losing diuretics, aspirin or laxatives or high-salt diets.
Dietary sources: vegetables, fruit and their juices (including avocados, oranges, bananas and dried fruit), wholegrain bread, pasta and rice, soya flour, nuts and seeds, molasses, fish.
Selenium
Uses in the body: essential for health of liver, eyes, hair, nails and skin, and plays a role in regulating hormones in the body. Also protect cells against damage from free radicals through its antioxidant action.
Signs of deficiency: none known, but patients with liver disease, cancer, cardiovascular disease and arthritis are often found to have very low levels.
Therapeutic uses: arthritis, high blood pressure, cirrhosis of the liver and alcoholism, eye problems such as cataracts, eczema, acne, dandruff, chemical toxicity (for example, mercury) and as an immune booster and preventive against cancer. People on weight-loss diets, vegetarians and vegans should make sure they have adequate intake.
Dietary sources: brazil, cashew and other nuts, blackstrap molasses, white fish, liver, kidney, shellfish, cereals, bread, dairy products. A good source for babies is breastmilk rather than dried milk.
Zinc
Uses in the body: aids tissue repair and wound healing and is necessary for healthy immune and reproductive systems, liver function and sense of smell and taste. Plays an important role in enzyme and insulin formation and activity, and in the metabolism of vitamin A and essential fatty acids. Essential for healthy skin, bones and teeth and also for normal development of brain, nervous system and bones during pregnancy.
Signs of deficiency: loss of sense of smell and taste, skin problems (such as acne and eczema), wounds that won't heal, frequent colds and flu, visual problems, irritable bowel, weak muscles, hair loss, disturbed sleep patterns, prostate problems, infertility (due to low sperm count) and alcoholism. Certain drugs such as laxatives, steroids and some diuretics, and excessive intake of tea or coffee, can cause a deficiency.
Therapeutic uses: to treat the problems listed above. Recommended for the elderly, those suffering from anorexia nervosa, alcoholics and those on restricted diets.
Dietary sources: seafood (especially oysters), popcorn, nuts and seeds (especially walnuts, brazil nuts and sesame seeds), wholegrain cereals, pulses, sardines, beef, ginger root, green vegetables.
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Arthritis
