You may know that magnesium is not a trace element. It's one of the six minerals that you need in greater than trace amounts. The others are calcium, phosphorus, sodium, chloride and potassium. They must all be obtained from food or supplements and are essential elements. Magnesium works with the other major minerals and the nine trace elements to maintain many body functions. All the trace elements can be toxic in high doses, but used properly, all are ingredients for good health.
Magnesium
Magnesium is important in both the structure and function of your body. The enzyme reactions that metabolize fats and carbohydrates to produce energy require magnesium. Altogether, it has at least 300 functions in your body. Some of the vital ones include metabolism and transport of nutrients to the cells. It is part of the actual structure of bones, cell membranes and your DNA. A recent report in "Neuron" describes improved memory related to a form of magnesium. Magnesium is important in the function of muscles, including the heart. The Linus Pauling Institute of Micronutrient Research lists the recommended daily allowance for adult men as 420 mg per day and for women, 320 mg.
Iron
Iron is one of the nine essential trace elements. It has the vital function of maintaining the hemoglobin in your blood. Iron is the heme part of hemoglobin. Hemoglobin carries oxygen to your cells, and they cannot survive without it. Anemia is the result of iron deficiency; it is considered the most common nutritional deficiency in the world. Women in the childbearing years are especially prone to anemia, and this can contribute to the frequent complaints of fatigue and pallor in young mothers. Iron not only makes you feel healthy, it helps you to look healthy. Women who are menstruating need 18 mg of iron daily; men and postmenopausal women need 8 mg per day.
Iodine
Iodine is needed to form the two thyroid hormones, thyroxine and triiodothyronine, also called T4 and T3. These hormones control your metabolism. People in areas where there is not enough iodine available in foods can develop goiters, and children may be born with physical and mental developmental delays. The Linus Pauling Institute reports that "Iodine deficiency is now accepted as the most common cause of preventable brain damage in the world." Metabolic balance and normal thyroid function are two healthy results of normal levels of iodine. Adults need 150 micrograms (mcg) per day of iodine.
Fluorine/Fluoride
Fluorine is considered essential because it protects the teeth from decay and may have a role in preventing osteoporosis. It occurs naturally as fluoride in many water supplies and bottled mineral waters. Strong healthy teeth are the benefit of fluorine. Adult men need 4 mg a day and women 3 mg.
Chromium
Chromium is used by your body to help regulate glucose metabolism. It is needed in small amounts, and deficiencies are not common. Glucose intolerance can lead to type 2 diabetes, and chromium might prevent this in some cases. An adequate intake of chromium is 30 mcg a day for adult men and 20 mcg for women.
Zinc
Zinc reacts with more than 100 enzymes in humans, according to the Linus Pauling Institute. The benefits of zinc are proper growth, healthy appetite, normal sexual development and the ability to enjoy the taste of food. Zinc is also involved in the immune system. The recommended daily allowance for zinc in adults is 11 mg per day for men and 8 mg for women.
Selenium
Selenium is involved with several enzyme systems. Generally, it is an antioxidant that works with vitamin E. A special antioxidant function of selenium is protecting sperm. This trace element is essential for the production of some proteins and has a role in the immune system. Adults need 55 mcg a day.
Manganese
Manganese is needed for normal cartilage and bone structure. Wound healing is a complex process, and manganese plays an important role. It activates an enzyme that acts to provide an amino acid to form collagen for human skin cells. Another manganese-activated enzyme detoxifies the ammonia that is a waste product of amino acid metabolism. Women need 1.8 mg per day and men 2.3 mg.
Molybdenum
Molybdenum is required for three enzyme reactions in humans. Only one of these is considered essential in humans. This is the enzyme reaction that changes sulfites into sulfates; this action prevents sulfite toxicity. It is believed that every life form on earth requires molybdenum. Adults need 43 mcg a day.
Copper
Copper in your body is bound to protein which makes it nontoxic. Copper works with enzymes in your body to form strong and flexible connective tissue including that in the heart. With a reaction involving two enzymes, it makes iron available for transport to make red blood cells. Both men and women need 900 mcg a day.
References
- "The Merck Manual" Seventeenth Edition; Editors Beers, MD and Berkow, MD;1999
- Linus Pauling Institute Micronutrient Research for Optimum Health, Oregon State University
- "Selenium: Its Molecular Biology and Role in Human Health" 2nd Edition; Editors Hatfield, Berry, Gladyshev; 2006
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