Chromium

This mineral is important in the metabolism of food, activation, and regulation of cholesterol. It is a cofactor of glucose tolerance factor (GTF), which helps insulin's regulation of glucose.

Conditions that may be helped: Fatigue, diabetes, hypoglycemia, heart disease.

Depleted by: White sugar, refining of food.

Deficiency signs: Depressed growth, severe glucose intolerance in diabetics.

Toxicity signs: No known toxicity for dietary chromium.

Food sources: The most absorbable forms are brewer's yeast (which contains the chromium compound called glucose tolerance factor GTF), liver, beef, beets, molasses from beet sugar, mushrooms and whole wheat bread.

Herbal sources: Licorice, echinacea, sarsaparilla, wild yam, oatstraw, yarrow, valerian root.

Copper

Important for immune function and energy metabolism. Copper plays an important part in the formation of hemoglobin and red blood cells, and glucose and cholesterol metabolism. Involved in the synthesis of collagen and elastin together with Vitamin C. Cardiovascular function, as well as the skeleton, central nervous system and thyroid all rely on copper.

Conditions that may be helped: Osteoporosis, excessive bleeding, water retention, arthritis, anemia, heart arrhythmia.

Deficiency signs: Relatively unknown. Weakness, skin sores.

Toxicity signs: Nausea, vomiting. Copper intake over 3.5 grams can be lethal.

Food sources: Green leafy vegetables, seaweed, nuts, grains, liver, almonds.

Herbal sources: Sage, horsetail, skullcap.

Iodine

Essential for the synthesis of thyroxine, a thyroid hormone that controls metabolism and influences estrogen and other hormones. Iodine is important in promoting growth and development, and regulating energy production. Vitamins A and zinc are needed for iodine metabolism. Needed for healthy, hair, skin and nails.

Conditions that may be helped: Fatigue, fibrocystic breast disease, thyroid and liver function. Low blood sugar. Deficiency or inability to metabolize iodine results in enlargement of the thyroid gland (goiter) or hypothyroidism.

Deficiency signs: Goiter, hypothyroidism, dry hair, rapid pulse, heart palpitations, nervousness.

Toxicity signs: No known signs from food and water sources of iodine. Iodine in medicines can impair thyroid hormone synthesis in a person with normal thyroid function.

Food sources: Iodized salt is the most important source of iodine. Also seaweed and seafood.

Herbal sources: Sarsaparilla, kelp, parsley, celery.

Iron

Combines with protein and copper to make hemoglobin, which transports oxygen within the red blood cells throughout the body. Important in immune function, thyroid function and metabolism of food. Needed for beautiful skin.

Conditions that may be helped: Hot flashes, excessive bleeding, insomnia, night sweats, fatigue, light-headedness, headaches, iron-deficiency anemia.

Depleted by: Coffee, tea, alcohol, carbonated drinks, high altitude, excess dairy, blood loss. Tannic acid, phytic acid and phosphates decrease absorption.

Deficiency signs: Most common sign is anemia which includes the following symptoms: difficulty breathing, brittle nails, constipation, fatigue.

Toxicity signs: Heart problems, internal bleeding, kidney and liver problems, death.

NOTE: Never take iron supplements unless you know you're deficient or you're advised to take them by your physician. Therapeutic doses of iron can cause constipation, and may increase your risk of heart disease, cancer and diabetes.

Food sources: Liver, wheat bran, pistachios, sunflower seeds, dried apricots, molasses, almonds, raisins, tofu, turkey, haddock, spinach, pumpkin seeds, cashews, lima beans, soybeans, peanuts, sprouts, peas, brewer's yeast.

Herbal sources: Dandelion root, burdock, catnip, kelp, dong quai, black cohosh, sarsaparilla, licorice, nettles, kelp, chickweed.

Magnesium

This mineral is required by over 300 enzymes for energy metabolism. Magnesium is also involved in body temperature control, making protein from amino acids and transporting messages through nerves to the muscles. Together with calcium, phosphorous, Vitamin D and other nutrients, magnesium helps keep bones healthy.

Conditions that may be helped: Osteoporosis, PMS and menopausal symptoms, diabetes, fatigue, weakness, irritability, sleep problems, high cholesterol, high blood pressure, headaches.

Depleted by: Alcohol, phytic acid in whole grains, large quantities of fluoride or zinc, diuretics, ERT; refining foods removes magnesium.

Deficiency signs: Tremors, confusion, irregular heartbeat, depression, irritability.

Toxicity signs: No known toxicity (unless you have kidney disease or possibly certain types of bone tumors or cancers).

Food sources: Peanuts, lentils, split peas, tofu, wheat germ, banana, oatmeal, wild rice, bean sprouts, almonds, chicken, spinach, beef, salmon, nuts.

Herbal sources: Licorice, kelp, nettles, horsetail, oatstraw, evening primrose.

Manganese

Important for synthesis of fatty acids, cholesterol and for formation of bone, blood and collagen. Activates enzymes. Manganese feeds the brain and nervous system, and is essential for the production of sex hormones and thyroxine.

Conditions that may be helped: Diabetes, fatigue, epilepsy, multiple sclerosis, allergies, asthma, schizophrenia.

Depleted by: Chemical fertilizers, processing and milling of food.

Deficiency signs: Ear noises, dizziness, loss of hearing, decreased glucose tolerance; may trigger seizures in epileptics. Toxicity signs: No known toxicity for dietary forms, although very high amounts may impair iron utilization. Industrial exposure to manganese can result in the toxic signs of weakness, impotency, and irritability.

Food sources: Seaweed, whole grains, egg yolks, nuts, seeds, green vegetables.

Herbal sources: Raspberry leaf, uva ursi, ginseng, wild yam, hops, catnip, echinacea, kelp, nettles, dandelion.