Posted on: 07.05.2021 Posted by: Drlark Comments: 0

October 10, 2003



Minerals play an important role in helping maintain

a balance between alkalinity and acidity. There are two kinds of

minerals in our food: acid-forming

minerals and alkaline-forming minerals.

Acid-forming minerals include chlorine, phosphorus and iodine.

Alkaline include sodium, potassium, calcium,

magnesium, zinc and iron.

When the first two of these alkaline minerals are in balance, then

our cells are able to absorb and utilize the highest amount of nutrients

and are thus in their healthiest condition. If they’re sick, we’re


Unfortunately, given the depletion of minerals in the soil as a

result of overfarming, and the processing and refining of our food,

which strips valuable vitamins and minerals away, most of us don’t

get enough minerals in our diet. That’s particularly problematic

if you’re even slightly acidic. For you really need to optimize

your intake of these minerals, which are so essential to supporting

your body’s entire buffering system. For

instance, if you’re overly acidic, the calcium so critical to your

bones won’t stay in your bones, but will go to support your body’s

buffering system, insuring there’s enough calcium in blood and cells.

For more on minerals, read on:

Alkaline Minerals

Acid Minerals

Alkaline Minerals





Iron (in some cases)








Boron is a trace mineral important in the absorption of calcium,

magnesium, and phosphorus from foods, helping

slow the loss of these minerals through urination. It also appears

to elevate levels of estrogen and testosterone, helping with some

menopausal symptoms.

Helps with: Bone health,

arthritis, hot flashes

Recommended daily intake: 3 mg. For osteoporosis, up to 6

mg a day.

Best food sources: apples, grapes, almonds, legumes, honey

and dark green leafy vegetables.


Calcium is the most abundant mineral in the human body, with 99

percent found in our bones and teeth. But it also plays a critical

role in regulating cellular processes, and if there isn’t enough

in our blood, then our body will “steal” it from bones

and teeth to make up the difference. It helps reduce PMS-related

moodiness and fluid retention, preventing cramps and muscle pain.

By soothing emotional irritability, it also prevents the fatigue

many women suffer. And because it reduces blood cholesterol levels,

it’s an important player in maintaining a healthy heart.

Helps with: Bone health,

heart health, stress, nervous

tension and anxiety, fatigue,

perimenopause and PMS.

Taken at night with magnesium, may provide a

more restful sleep.

Recommended daily intake:

Teenagers: 1,300 mg
Adult women with healthy bone:

1,000 mg before menopause; 1,200 to 1,700 afterwards if you’re

not taking estrogen; 1,000 to 1,500 if you are.

Adult women with bone loss: 1,500-2,000


Postmenopausal women and older

men: 1,200 to 1,700 mg to help prevent osteoporosis. If you

consume a lot of protein, caffeine, sugar and alcohol, you’ll

need the higher dose. Take 500 mg at a time, since that’s all

your body can absorb.

Best type to take: Calcium citrate is absorbed

about 25 percent better than other forms of calcium. However, calcium

carbonate is the most concentrated form of calcium, with twice as

much elemental calcium as calcium citrate. So both are good ways

for women to get the calcium they need. Take calcium carbonate at

mealtime, when stomach acid levels are highest; take calcium citrate

or ascorbate either at or between meals.

Best food sources: Dairy products, leafy green vegetables.

Good to know:

If you have chronic stress or

low stomach acidity, take your calcium before bed.

If you take both buffered vitamin

C and calcium nutrients, add up the total amount of calcium

you take in from both sources, because you need to balance your

calcium with your magnesium for a 2:1 or 10:4 ratio.


Chromium is an essential mineral that helps our body turn glucose

from food into energy. Because of its effects at stabilizing blood

sugar, it can also help prevent the mood swings and anxiety blood

sugar fluctuations typically cause.

Helps with: Stable blood sugar levels, preventing hypoglycemia

(low blood sugar), mood swings, anxiety.

Recommended daily intake: 80 to 100 mcg for most people.

If you’re low in chromium, you may need 150 mcg. Someone with hypoglycemia

may need as much as 200 to 400 mcg several times a day.

Best food sources: Brewer’s yeast, lean meats (especially

processed meats), cheeses, pork kidney, whole-grain breads and cereals,

molasses, spices, and some bran cereals.


Copper is a trace mineral important in the production of bone, and

also vital in iron absorption. It also helps make ATP, the “gasoline”

for our cells, and is needed for the production of phospholipids,

which insulate and protect nerves.

Helps with: Bone health,

immune system, anemia

Recommended daily intake: 2-3 mg, particularly if you’re

also supplementing with zinc, as supplemental zinc

depletes copper

Best food sources: Seafood (especially raw oysters), organ

meats (beef liver, kidneys, heart), nuts, legumes, chocolate, bran

cereals, fruits and vegetables, blackstrap molasses.


Iron is critical in the formation of hemoglobin, which colors red

blood cells and enables cells to transport life-giving oxygen throughout

our body. Without enough iron, you may get anemia, or feel very

tired and “blah.” Women are particularly at risk for anemia

because they lose so much blood during menstruation. And during

perimenopause, when excessively heavy bleeding is common, that risk

increases. But iron is also a double-edged sword: both too much

and too little are dangerous. Too little may result in anemia; too

much, heart disease.

Helps with: Fatigue, heavy

menstrual bleeding, PMS.

Recommended daily intake: Depends on gender and age. To see

if you need supplemental iron, click here.

  • Women still menstruating: 18 mg
  • Women with anemia or heavy menstrual bleeding:

    As much as 30 to 70 mg

  • Women in menopause or at the very end of perimenopause:

    10 mg

  • Female athletes in heavy training: 25 mg

    Best type to take: Heme iron, the iron from meat sources

    such as liver, is much better absorbed than non-heme iron from vegetarian

    sources. To be absorbed properly, non-heme iron must be taken with

    at least 75 milligrams of vitamin C.

    Best food sources: Meat, chicken and fish, beans, clams,

    greens, grains


    Remember famed basketball player Bill Walton? He kept getting

    bone fractures until he began supplementing with manganese. We

    need manganese for healthy skin, bone and cartilage, as well as

    for helping our body turn glucose into energy. One study also

    found that women with less manganese had worse PMS mood and pain


    Helps with: Bone health,

    nerve and brain function, memory, the mood swings and anxiety

    fluctuating blood sugar levels can cause and PMS.

    Recommended daily intake: 10-18 mg

    Best food sources: Whole grains, fish, spinach, nuts and



    We need this important mineral to maintain our energy and vitality.

    Magnesium also helps us better absorb calcium, and helps prevent

    calcium-containing kidney stones from forming. It improves energy

    production in the heart, dilates coronary arteries, lowers blood

    pressure, inhibits blood clotting and even reduces the size of

    blockages. Studies find that people who die from heart attacks

    have lower magnesium levels than people of the same age who die

    from other causes. And numerous studies found that giving heart

    attack victims intravenous magnesium during the first hour they’re

    admitted to the hospital can reduce immediate and long-term complications,

    as well as death rates.

    Research also finds that women with PMS symptoms

    are typically deficient in magnesium, which helps relieve cramps

    and control premenstrual sugar craving. Magnesium also helps stabilize

    moods by affecting brain chemistry. Combined with malic acid,

    an enzyme found in apples, it plays an important role in combating


    Helps with: Bone health,

    fatigue, heart

    health, insulin secretion, blood clotting and activating B

    vitamins, PMS and headaches.

    Recommended daily intake: Take in divided doses, 400 to

    1,000 mg a day. It’s important to maintain a healthy calcium/magnesium

    ratio of 2:1 or 10:4, with calcium predominate over magnesium.

    So if you’re taking 1,000 mg of calcium, you should also be taking

    500 mg of magnesium.

    If you have PMS, however, reverse that ratio for the first 6 to

    12 months of treatment.

    Best type: Magnesium aspartate, found to decrease fatigue.

    Good to know: Women with energy-sapping candida infections

    should make sure they’re getting enough magnesium, since candida

    can drain magnesium levels.

    Best food source: Whole grains, potatoes, seeds, nuts,

    legumes, dark green vegetables


    Molybdenum is an essential trace mineral whose deficiency in soils

    negatively affects both plant growth and human health. Contained

    in minute amounts in the liver, kidneys, adrenal glands, bones,

    and skin, molybdenum is present in all tissues.

    Helps with: Iron metabolism

    Recommended daily intake: The amount provided by diet varies

    widely, from 50 – 500 mcg daily. Supplement with 50 to 100 mcg

    Best food sources: Whole grains including oats, buckwheat,

    and wheat germ; lima beans, lentils, potatoes, spinach and other

    dark leafy greens.


    This mineral has a powerful effect on energy and vitality. It’s

    required for your body to be able to get energy out of the carbohydrates

    and protein you eat. Along with sodium, it works to normalize

    your heartbeat. It also helps make sure nutrients get into cells,

    where they can be broken down for energy.

    Helps with: Bone health, heart health, stress, fatigue,

    regulating water balance, levels of acidity, blood pressure and

    neuromuscular function.

    Recommended daily intake: 100 to 300 mg per day as a supplement

    in women with fatigue. A high potency multivitamin will generally

    contain 50-99 mg. However, since 2000 to 5000 mg of potassium

    is necessary for optimal health and well-being, most of ones potassium

    needs to be taken in through the diet. Luckily, there are many

    excellent food sources of potassium.

    Best type to take: Potassium or potassium aspartate.

    Best food sources: Whole grains, vegetables, fruits and


    Good to know: Excessive use of coffee and alcohol increases

    your loss of potassium.


    An essential mineral present in minute quantities in the body,

    selenium works closely with vitamin

    E, enhancing many of its functions. Some evidence also suggests

    selenium may play a role in reducing the risk of certain cancers,

    including prostate, colon, rectum, and lung, and reducing the

    deaths from these and other cancers.

    Helps with: Mood, immune system.

    Recommended daily intake: 50 to 200 mcg per day.

    Best food sources: Liver, kidneys, egg yolks, seafood,

    whole grains, lean red meats, chicken and mushrooms.


    Zinc is found in every tissue and fluid of the body, and is involved

    in more processes, systems and reactions than any other mineral.

    It’s especially concentrated in our muscles, eyes, liver and,

    in men, the prostate. If you have osteoporosis, you probably also

    have low levels of zinc. Although the link between the two hasn’t

    yet been solidified, one study found that combining minerals,

    including zinc with calcium, was more effective in preventing

    bone loss than supplementing with calcium alone. It’s also important

    to have enough zinc because it competes with copper for binding

    sites on cells in your body. Too much copper can increase estrogen

    levels and the moodiness associated with PMS. Zinc also reduces

    fatigue by enhancing immune function.

    Helps with: Bone health,

    fatigue, muscle strength

    and endurance, PMS, wound healing,

    absorption and action of vitamins, immune system.

    Recommended daily intake: 10-25 mg

    Best food sources: Dairy products, grains, meat, oysters

    Good to know: The stress of heavy exercise may increase

    the loss of zinc, and some athletes, especially women, may be

    zinc deficient.

    For more on nutrients, read on:

    Essential Fatty Acids



    Antioxidants and free radicals



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