VITAMINS USUALLY GRAB THE HEADLINES, BUT DIETARY MINERALS ARE JUST AS IMPORTANT. HERE ARE THE ONES THAT MADE OUR LIST OF ESSENTIALS

CALCIUM: Builds Strong Bones, Eases PMS
Calcium is best known as the predominant mineral in bone. Supplements can improve bone density and reduce the risk of fractures. Based on studies of seniors, it’s never too late to start taking calcium. But calcium’s benefits aren’t limited to bone. Women who consume a lot of calcium have a 30 percent lower risk of premenstrual syndrome.

To work, calcium needs vitamin D. In one study, women who took more than 800 IU of supplemental vitamin D and 1200mg of calcium daily had a 33 percent lower risk of diabetes over 20 years.

Celiac disease, an intolerance of the protein gluten in grains, can interfere with calcium absorption. Many cases of osteoporosis can be traced back to celiac disease.

Tips: Calcium citrate is well absorbed. Take 500–1000mg daily, and add vitamin D (1000 IU) and magnesium (400mg). Be sure to eat quality protein, which enhances bone formation.

CHROMIUM: Balances Blood Sugar
This is the best mineral for improving blood sugar, losing weight and preserving muscle. In a study of 180 people with type 2 diabetes, 1000mcg of chromium picolinate daily resulted in significant improvements in blood sugar and insulin levels. In another study, 28 overweight women added 200mcg of chromium polynicotinate three times daily for two months to a program of moderate dieting and exercise. They benefited from a significant loss of fat and preservation of muscle.

Tips: Both chromium polynicotinate (aka niacin-bound chromium) and chromium picolinate can improve glucose tolerance. If you have type 2 diabetes, take 1000mcg daily, but anticipate reduced requirements for medications. If you’re in good health, take 200–400mcg daily.

COPPER: Enhances Immune Function
Although copper is an essential nutrient, it can also be problematic. Large amounts can suppress zinc levels, leading to postpartum depression, mood disorders, fatigue and aggressive behavior. Low copper levels impair immune function, which depends on both copper and zinc.

Tips: When supplementing, strive for a zinc-copper ratio of 15 or 30 to 1. For example, if you take 30mg of zinc, take 1–2mg of copper.

IODINE: Maintains Thyroid Health
This mineral is needed for thyroid hormones, which regulate the metabolic rate. Severe deficiencies result in an enlarged thyroid gland. Studies have shown that iodine supplements may be helpful in fibrocystic breast disease, and growing research suggests that the mineral may enhance immunity, reduce fatigue, improve blood sugar and lower the long-term risk of breast cancer.

The recommended daily amount of iodine is 150mcg, but the estimated daily intake in Japan is 13.8mg— almost 100 times higher—because of seafood and seaweed consumption. People may feel better by taking an iodine supplement.

Tips: Nutritionally oriented physicians may assess your iodine intake with an iodine-loading test. Opt for supplements containing a mix of iodine and potassium iodide. Start with 500–1000mcg daily.

MAGNESIUM: Relaxes Muscles (and much more)
Magnesium has the most diverse roles of any nutrient—it’s involved in more than 300 different metabolic reactions. More than 60 percent of the body’s magnesium is found in bone, and about 25 percent is found in muscle cells, where it helps generate energy.

Magnesium supplements help build strong bones. The mineral is also a muscle relaxant, especially helpful with spasms and charley horses, as well as asthmatic reactions. French researchers reported that a combination of magnesium and vitamin B6 reduced hyperactive symptoms in children.

Tips: Magnesium citrate, aspartate and glycinate are better absorbed than the oxide form. Take 200mg two to four times daily. Too much will cause diarrhea; if that happens, reduce the dose.

POTASSIUM: Promotes Acid-Alkaline Balance
Historically, people consumed far more potassium than sodium. With the use of heavily salted processed foods, most people now consume much more sodium than potassium. Diuretic drugs further compromise potassium.

Studies have shown that adequate potassium can lower the risk of hypertension, stroke, osteoporosis and kidney stones. High intake of fruits and veggies—the richest natural sources of potassium—help maintain a normal acid-alkaline balance in the body.

Tips: By law, potassium must be sold in daily dosages of 99mg or less, though larger amounts are available by prescription. Sudden large doses can negatively affect heart rhythm, so don’t exceed this amount without an OK from your doctor.

SELENIUM: Helps Prevent Cancer
This one mineral may have the greatest benefits in cancer prevention. A study in the Journal of the American Medical Association reported that selenium supplements (200mcg daily for 4 1/2 years) lowered the risk of prostate, lung and colorectal cancers by more than one-third. Another study reported that selenium supplements reduced the rate of chromosome damage—a risk factor for cancer—in women who had inherited the BRCA cancer gene.

Recent research linked high selenium levels to better mental function among the elderly. A lack of selenium can compromise immune function, while supplements boost immunity and help fight viral infections.

Tips: Take 200mcg daily. For serious infections, such as hepatitis or HIV, increase the amount to 400mcg daily. Brazil nuts are the best natural source, and yeast-based selenium supplements are a natural food source of the mineral.

SILICON: Strengthens Hair, Skin and Nails
Also known as silica, silicon is a frequently ignored nutrient. It plays important roles in cartilage, connective tissue, tendons, fingernails and bones. Supplements may help with brittle nails and osteoarthritis. Silicon is a constituent of the enzyme prolylhydrolase, needed to make collagen, one of the principal proteins of the body. Silicon boosts production of type 1 collagen, part of the protein matrix in bone. One study found that silicon supplements improved skin tone and reduced brittle hair and fingernails.

Tips: Silicon (or silica) supplements come in tablets, liquids and gels. Orthosilicic acid is particularly well absorbed. Follow label directions for use.

SULFUR: Provides a Strong Foundation
This may be the most important—and most often overlooked—of all dietary minerals. Sulfur is part of the biological cement that forms your skin, hair, nails and internal organs. It’s an essential component of vitamin B1, biotin, protein, the antioxidant glutathione, the hormone insulin and energy-generating coenzyme A. Yet hardly a word about it is mentioned in nutrition textbooks, which assume people get enough by eating protein.

The key to sulfur’s benefits may be the chemical compound it’s part of. Some of the most helpful sulfurcontaining dietary supplements include garlic, glucosamine, chondroitin, alpha-lipoic acid, N-acetyl-cysteine (NAC), S-adenosyl-methionine (SAMe) and methylsulfonylmethane (MSM).

Tips: Follow label directions when taking any of these supplements. If you’re not taking any of these supplements, consider starting with 500–2000mg of NAC daily. Garlic and cruciferous vegetables are excellent natural sources of sulfur.

A recent study conducted by British researchers found that supplements of zinc carnosine (37.5mg twice daily) protect the gut from damage caused by pain-relieving drugs. Zinc carnosine also helps heal existing gut damage.

Tips: White spots on fingernails are a sign of zinc deficiency. Take 15–25mg daily. Taking too much may cause nausea.