Several essential minerals work together along with vitamins and other nutrients to produce tissue, bones, blood, and various chemicals used in biological processes; to promote proper blood circulation; to support fluid regulation, nerve transmission, muscle contraction, and energy production; and much more.
The following table presents the essential minerals along with the better form of each, a list of health conditions each mineral may be helpful in treating, and a list of foods high in that particular mineral.
All mineral chelates are not created equal. As much as possible, choose supplements from manufacturers and suppliers that use Albion Advanced Nutrition’s patented mineral technology to provide the highest quality minerals for optimal absorption and utilization.
Mineral | May Help With | Foods Sources |
---|---|---|
Calcium Better form for bone: MCHC (microcrystalline hydroxyapatite concentrate) For sleep: Calcium lactate For detox of estrogens, xenobiotics: Calcium D‐glucarate For other uses: Calcium gylcinate chelate |
Osteoporosis prevention and treatment, hypoparathyroidism, PMS, high blood pressure, obesity, high cholesterol, rickets, stroke, colon cancer, detox | Tofu, dairy products, green leafy vegetables, soft bones (sardines and canned salmon), calcium‐fortified foods |
Chromium Better form: Chromium picolinate |
Diabetes, weight loss, strength training, heart health, atypical depression | Broccoli, barley, oats, green beans, tomatoes |
Copper Better form: Copper bis‐glycinate chelate |
Anemia, osteoarthritis, osteoporosis | Seafood, organ meats, nuts, legumes, chocolate |
Iodine Better form: Potassium iodine |
Autoimmune thyroid issues, oral inflammation, fibrocystic breast changes, vaginitis, wounds, radiation exposure, goiter prevention | Iodized salt, seafood (plant and animal), garlic, cod, yogurt |
Iron Better form: Iron bis‐glycinate |
Anemia, exercise capacity, cough associated with ACE inhibitor
use, ADHD Note: Get your blood levels checked and supplement only if deficient in iron. |
Red meat (especially liver), egg yolks, leafy green vegetables, dried fruit, fortified cereals and grains |
Magnesium Better form for constipation, cognition, muscle support, and sleep: Magnesium citrate For general health: Magnesium malate and magnesium glycinate chelate |
Asthma, depression, diabetes, fibromyalgia, noise‐related
hearing loss, arrhythmia, high blood pressure, migraine headache,
osteoporosis, pre‐eclampsia and eclampsia, PMS; restless legs
syndrome Note: Make sure your doctor checks your red blood cell (RBC) magnesium level and not your serum level and that your level is 4.2 to 5.9 ng/mil RBC. (To maintain serum levels sufficient to keep your heart beating, your body may extract magnesium from cells, making your serum level look normal while your RBC level shows a deficiency.) |
Pumpkin seeds, spinach, Swiss chard, soybeans, sesame seeds |
Manganese Better form: Manganese bis‐glycinate chelate |
Osteoporosis, arthritis. PMS, diabetes, epilepsy | Cloves, oats, brown rice, garbanzo beans, spinach |
Molybdenum Better form: Molybdenum bis‐glycinate chelate |
Fat and carbohydrate metabolism | Legumes; nuts, especially almonds; soybeans; dairy products; whole grains |
Phosphorus Better form: Phosphoric acid |
Hypophosphatemia (low phosphate levels), hypercalcemia (high calcium levels), calcium‐based kidney stones, muscle pain and fatigue, constipation | Meat, poultry, fish, eggs, dairy products |
Selenium Better form: Selenium glycinate complex |
Heart disease, cancer, immune function, asthma, HIV, male infertility, rheumatoid arthritis | Brewer’s yeast; wheat germ; liver; butter; fish, especially mackerel, tuna, halibut, flounder, herring, and smelt |
Zinc Better form: Zinc glycinate chelate |
Acne, macular degeneration, common cold, sickle cell disease,
stomach ulcers, ADHD, cold sores, HIV/AIDS, Wilson’s
disease Note: Take up to 40 mg daily for acute illness only for a few days and then reduce to 20 mg daily. For long‐term use, take 1 mg copper for every 20 mg zinc. |
Oysters and shellfish, red meats, poultry, cheese |