Boron is needed in trace amounts for healthy bones and for the metabolism of calcium, phosphorus, and magnesium. It also enhances brain function and promotes alertness. Most people are not deficient in boron. However, elderly people usually benefit from taking a supplement of 2 to 3 milligrams daily because they have a greater problem with calcium absorption. Boron deficiency accentuates vitamin D deficiency.

Boron helps to prevent postmenopausal osteoporosis and build muscle. A study conducted by the U.S. Department of Agriculture indicated that within eight days of supplementing their daily diet with 3 milligrams of boron, a test group of postmenopausal women lost 40 percent less calcium, one-third less magnesium, and slightly less phosphorus through their urine than they had before beginning boron supplementation.

Sources Boron is found in apples, carrots, grapes, leafy vegetables, nuts, pears, and grains.

Cautions Do not take more than 3 milligrams of boron daily.

Calcium is vital for the formation of strong bones and teeth and for the maintenance of healthy gums. It is also important in the maintenance of a regular heartbeat and the transmission of nerve impulses. Calcium lowers cholesterol levels and helps prevent cardiovascular disease. It is needed for muscular growth and contraction, and for the prevention of muscle cramps. It may increase the rate of bone growth and bone n-dneral density in children. This important mineral is also essential in blood clotting and helps prevent cancer. It may lower blood pressure and prevent bone loss associated with osteoporosis as well. Calcium provides energy and participates in the protein structuring of RNA and DNA. It is also involved in the activation of several enzymes, including lipase,which breaks down fats for utihzation by the body. In addition, calcium maintains proper cell membrane permeability, aids in neuromuscular activity, helps to keep the skin healthy, and protects against the development of preeclampsia during pregnancy, the number one cause of matemal death.

Calcium protects the bones and teeth from lead by inhibiting absorption of this toxic metal. If there is a calcium deficiency, lead can be absorbed by the body and deposited in the teeth and bones.

Calcium deficiency can lead to the following problems: aching joints, brittle nails, eczema, elevated blood cholesterol, heart palpitations, hypertension (high blood pressure), insomnia, muscle cramps, nervousness, numbness in the arms and/or legs, a pasty complextion, rheumatoid arthritis, rickets, and tooth decay. Deficiencies of calcium are also associated with cognitive impairment, convulsions, de' ression, delusions, and hyperactivity.

Sources:Calcium is found in milk and dairy foods, salmon (with bones), sardines, seafood, and green leafy vegetables.

Food sources include almonds, asparagus, blackstrap molasses, brewer's yeast, broccoli, buttermilk, cabbage, carob, cheese, collards, dandelion greens, dulse, figs, filberts, goat's milk, kale, kelp, mustard greens, oats, prunes, sesame seeds, soybeans, tofu, turnip greens, watercress, whey, and yogurt. Herbs that contain calcium include alfalfa, burdock root, cayenne, chamomile, chickweed, chicory, dandelion, eyebright, fennel seed, fenugreek, flaxseed, hops, horsetail, kelp, lemongrass, mullein, nettle, oat straw, paprika, parsley, peppermint, plantain, raspberry leaves, red clover, rose hips, shepherd's purse, violet leaves, yarrow, and yellow dock.

Comments:The an-dno acid lysine is needed for calcium absorption. Food sources of lysine include cheese, eggs, fish, lima beans, milk, potatoes, red meat, soy products, and yeast. Lysine is also available in supplement form.

Female athletes and menopausal women need greater amounts of calcium than other women because their estrogen levels are lower. Estrogen protects the skeletal system by promoting the deposition of calcium in bone.

Heavy exercising hinders calcium uptake, but moderate exercise promotes it. Insufficient vitamin D intake, or the ingestion of excessive amounts of phosphorus and magnesium, also hinders the uptake of calcium.

Taking calcium with iron reduces the effect of both minerals. Too much calcium can interfere with absorption of zinc, and excess zinc can interfere with calcium absorption. A hair analysis can determine the levels of these minerals.

A diet that is high in protein, fat, and/or sugar affects calcium uptake. The average American diet of meats, refined grains, and soft drinks (which are high in phosphorus) leads to increased excretion of calcium. Consuming alcoholic beverages, coffee, junk foods, excess salt, and/or white flour also leads to the loss of calcium by the body. A diet based on foods such as vegetables, fruits, and whole grains, which contain significant amounts of calcium but lower amounts of phosphorus, is preferable.

Oxalic acid (found in almonds, beet greens, cashews, chard, cocoa, kale, rhubarb, soybeans, and spinach) interferes with calcium absorption by binding with calcium in the intestines and producing insoluble salts that cannot be absorbed. Casual consumption of foods with oxalic acid should not pose a problem, but overindulgence in these foods inhibits absorption of calcium.

Calcium supplements are more effective when taken in smaller doses spread throughout the day and before bedtime. When taken at night, calcium also promotes a sound sleep. This mineral works less effectively when taken in a single megadose.

Several vitamin companies use Di-calcium-phosphate in their products, but do not list it on the label. This form of calcium is insoluble and interferes with the absorption of the nutrients in a multinutrient supplement. The level of electrolytes in the body also affects calcium absorption.

Antacids such as Turns are not recommended as a source of calcium. While they do contain calcium, if taken in sufficient quantities to serve as a source of this mineral, they would also neutralize the stomach acid needed for calcium absorption.

Cautions:Calcium may interfere with the effects of verapamil (CaIan, Isoptin, Verelan), a calcium channel blocker sometimes prescribed for heart problems and high blood pressure. Calcium supplements should not be taken by persons with a history of kidney stones or kidney disease.

Because it is involved in the metabolism of glucose, chromium (sometimes also called glucose tolerance factor or GTF) is needed for energy. It is also vital in the synthesis of cholesterol, fats, and protein. This essential mineral maintains stableblood sugarievels throughproper insulin utilization, and can be helpful both for people with diabetes and those with hypoglycemia. Studies have shown that low plasma chromium levels can be an indication of coronary artery disease.

The average American diet is chror, ium deficient. Researchers estimate that two out of evei @ three Americans are hypoglycemic, prehypoglycemic, o- - diabetic. The ability to maintain normal blood sugar lei,els is jeopardized by the lack of chromium in our soil and water supply and by a diet high in refined white sugar, flour, andjunk foods.

A deficiency of chromium can lead to anxiety, fatigue, glucose intolerance (particularly in people with diabetes), inadequate metabolism of amino acids, and an increased risk of arteriosclerosis. Excessive intake can lead to chromium toxicity, which has been associated with dermatitis, gastrointestinal ulcers, and kidney and liver impairment.

Chromium is best absorbed by the body when it is taken in a form called chromium picolinate (chromium chelated with picolinate, a naturally occurring amino acid metabolite). Picolinate enables chromium to readily enter into the body's cells, where the mineral can then help insulin do its job much more effectively. Chromium picolinate has been used successfully to controlblood cholesterol andblood glucose levels. It also promotes the loss of fat and an increase in lean muscle tissue. Studies show it may increase longevity and help to fight osteoporosis. Chromium polynicotinate (chromium bonded to niacin) is an effective form of this mineral as well.

Sources: Chromium is found in the following food sources: beer, brewer's yeast, brown rice, cheese, meat, and whole grains. it may also be found in dried beans, blackstrap molasses, calf liver, chicken, corn and corn oil, dairy products, dried liver, dulse, eggs, mushrooms, and potatoes. Herbs that contain chromium include catnip, horsetail, licorice, nettle, oat straw, red clover, sarsaparilla, wild yam, and yarrow.

Cautions:If you have diabetes, do not take supplemental chromium (especially chromium picolinate) without first consulting with a qualified health care provider. This supplement can affect insulin requirements, so you will have to monitor your blood sugar level very carefully.

Some people experience lightheartedness or a slight skin rash when taking chromium. If you feel lighthearted, stop taking the supplement and consult your health care provider. If you develop a rash, either try switchingbrands or discontinue use.

Among its many functions, copper aids in the formation of bone, hemoglobin, and red blood cells, and works in balance with zinc and vitamin C to form elastin. It is involved in the healing process, energy production, hair and skin coloring, and taste sensitivity. This mineral is also needed for healthy nerves and joints.

One of the early signs of copper deficiency is osteoporosis. Copper is essential for the formation of collagen, one of the fundamental proteins making up bones, skin, and connective tissue. Other possible signs of copper deficiency include anemia, baldness, diarrhea, general weakness, impaired respiratory function, and skin sores. A lack of copper can also lead to increase blood fat levels.

Excessive intake of copper can lead to toxicity, which has been associated with depression, irritability, nausea and vomiting, nervousness, and joint and muscle pain. 

Sources: Besides its use in cookware and plumbing, copper is also widely distributed in foods. Food sources include almonds, avocados, barley, beans, beets, blackstrap molasses, broccoli, garlic, lentils, liver, mushrooms, nuts, oats, oranges, pecans, radishes, raisins, salmon, seafood, soybeans, and green leafy vegetables.

Comments: The level of copper in the body is related to the levels of zinc and vitamin C. Copper levels are reduced if large amounts of zinc or vitamin C are consumed. If copper intake is too high, levels of vitamin C and zinc drop.

The consumption of high amounts of fructose can significantly worsen a copper deficiency. In a study conducted by the U.S. Department of Agriculture, people who obtained 20 percent of their daily calories from fructose showed decreased levels of red blood cell superoxide dismutase (SOD), a copper-dependent enzyme critical to antioxidant protection within the red blood cells.

Germanium improves cellular oxygenation. This helps to fight pain, keep the immune system functioning properly, and rid the body of toxins and poisons. Researchers have shown that consuming foods containing organic germanium is an effective way to increase tissue oxygenation, because, like hemoglobin, germanium acts as a carrier of oxygen to the cells. A Japanese scientist, Kazuhiko Asai, found that an intake of 100 to 300 milligrams of germanium per day improved many illnesses, including rheumatoid arthritis, food allergies, elevated cholesterol, candidiasis, chronic viral infections, cancer, and AIDS. 

Sources:The following foods contain germanium: garlic, shiitake mushrooms, onions, and the herbs aloe vera, comfrey, ginseng, and suma.

Comments: Germanium is best obtained through the diet.

Needed only in trace amounts, iodine helps to metabolize excess fat and is important for physical and mental development. It is also needed for a healthy thyroid gland and the prevention of goiter. Iodine deficiency in children may result in mental retardation. In addition, iodine deficiency has been linked to breast cancer and is associated with fatigue, neonatal hypothyroidism (cretinism), and weight gain. Excessive iodine intake (over thirty times the RDA) can produce a metallic taste and sores in the mouth, swollen salivary glands, diarrhea, and vomiting.

Sources:Foods that are high in iodine include iodized salt, seafood, saltwater fish, and kelp. It may also be found in asparagus, dulse, garlic, lima beans, mushrooms, sea salt, sesame seeds, soybeans, spinach (but see Comments, below), summer squash, Swiss chard, and turnip greens.

Comments: Some foods block the uptake of iodine into the thyroid gland when eaten raw in large amounts. These include Brussels sprouts, cabbage, cauliflower, kale, peaches, pears, spinach, and turnips. If you have an underactive thyroid, you should limit your consumption of these foods.

Perhaps the most important of iron's functions in the body is the production of hemoglobin and myoglobin (the form of hemoglobin found in muscle tissue) and the oxygenation of red blood cells. Iron is the mineral found in the largest amounts in the blood. It is essential for many enzymes, including catalase, and is important for growth. Iron is also required for a healthy immune system and for energy production.

Iron deficiency is most often caused by insufficient intake. However, it may result from intestinal bleeding, excessive menstrual bleeding, a diet high in phosphorus, poor digestion, long-term illness, ulcers, prolonged use of antacids, excessive coffee or tea consumption, and other causes. In some cases, a deficiency of vitamin B6 (pyridoxine) or vitamin B12 can be the underlying cause of anemia. Strenuous exercise and heavy perspiration deplete iron from the body.

Iron deficiency symptoms include anemia, brittle hair, difficulty swallowing, digestive disturbances, dizziness, fatigue, fragile bones, hair loss, inflammation of the tissues of the mouth, nails that are spoon-shaped or that have ridges running lengthwise, nervousness, obesity, pallor, and slowed mental reactions.

Because iron is stored in the body, excessive iron intake can also cause problems. Too much iron in the tissues and organs leads to the production of free radicals and increases the need for vitamin E. High levels of iron have also been found in association with heart disease and cancer. The buildup of iron in the tissues has been associated with a rare disease known as hemochromatosis, a hereditary disorder of iron metabolism that causes bronze skin pigmentation, cirrhosis of the liver, diabetes, and heart disorders.

Sources: Iron is found in eggs, fish, liver, meat, poultry, green leafy vegetables, whole grains, and enriched breads and cereals. Other food sources include almonds, avocados, beets, black strap molasses, brewer's yeast, dates, dulse, kelp, kidney and lima beans, lentils, millet, peaches, pears, dried prunes, pumpkins, raisins, rice and wheat bran, sesame seeds, soybeans, and watercress. Herbs that contain iron include alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, chicory, dandelion, dong quai, eyebright, fennel seed, fenugreek, horsetail, kelp, lemongrass, licorice, milk thistle seed, mullein, nettle, oat straw, paprika, parsley, peppermint, plantain, raspberry leaf, rose hips, sarsaparilla, shepherd's purse, uva ursi, and yellow dock.

Comments: There must be sufficient hydrochloric acid (HCI) present in the stomach in order for iron to be absorbed. Copper, manganese, molybdenum, vitamin A, and the B-complex vitamins are also needed for complete iron absorption. Taking vitamin C can increase iron absorption by as much as 30 percent.

Excessive amounts of zinc and vitamin E interfere with iron absorption. Iron utilization may be impaired by rheumatoid arthritis and cancer. These diseases can result in anemia despite adequate amounts of iron stored in the liver, spleen, and bone marrow. Iron deficiency is more prevalent in people with candidiasis or chronic herpes infections.

Cautions: Do not take iron supplements if you have an infection. Because bacteria require iron for growth, the body "hides " iron in the liver and other storage sites when an infection is present. Taking extra iron at such times encourages the proliferation of bacteria in the body.

Magnesium is a vital catalyst in enzyme activity, especially the activity of those enzymes involved in energy production. It assists in calcium and potassium uptake. A deficiency of magnesium interferes with the transmission of nerve and muscle impulses, causing irritability and nervousness. Supplementing the diet with magnesium can help prevent depression, dizziness, muscle weakness and twitching, and premenstrual syndrome (PMS), and also aids in maintaining the body's proper pH balance.

Magnesium is necessary to prevent the calcification of soft tissue. This essential mineral protects the arterial linings from stress caused by sudden blood pressure changes, and plays a role in the formation of bone and in carbohydrate and mineral metabolism. With vitamin B6 (pyridoxine), magnesium helps to reduce and dissolve calcium phosphate kidney stones. Recent research has shown that magnesium may help prevent cardiovascular disease, osteoporosis, and certain forms of cancer, and it may reduce cholesterol levels. It is effective in preventing premature labor and convulsions in pregnant women. Magnesium combined with vitamin B6 may prevent calcium oxalate kidney stones.

Possible manifestations of magnesium deficiency include confusion, insomnia, irritability, poor digestion, rapid heartbeat, seizures, and tantrums; often, a magnesium deficiency can be synonymous with diabetes. Magnesium deficiencies are at the root of many cardiovascular problems. Magnesium deficiency may be a major cause of fatal cardiac arrhythmia, hypertension, and sudden cardiac arrest, as well as asthma, chronic fatigue, chronic pain syndromes, depression, insomnia, irritable bowel syndrome, and pulmonary disorders. To test for magnesium deficiency, a procedure called an mtracellular (mononuclear cell) magnesium screen should be performed. This is a more sensitive test than the typical serum magnesium screen, and can detect a deficiency with more accuracy. Magnesium screening should be a routine test, as a low magnesium level makes nearly every disease worse. It is particularly important for individuals who have, or who are considered at risk for developing, cardiovascular disease.

Sources: Magnesium is found in most foods, especially dairy products, fish, meat, and seafood. Other rich food sources include apples, apricots, avocados, bananas, blackstrap molasses, brewer's yeast, brown rice, cantaloupe, dulse, figs, garlic, grapefruit, green leafy vegetables, kelp, lemons, lima beans, millet, nuts, peaches, black-eyed peas, salmon, sesame seeds, soybeans, tofu, torula yeast, watercress, wheat, and whole grains. Herbs that contain magnesium include alfalfa, bladderwrack, catnip, cayenne, chamomile, chickweed, dandelion, eyebright, fennel seed, fenugreek, hops, horsetail, lemongrass, licorice, mullein, nettle, oat straw, paprika, parsley, peppermint, raspberry leaf, red clover, sage, shepherd's purse, yarrow, and yellow dock.

Comments: The consumption of alcohol, the use of diuretics, diarrhea, the presence of fluoride, and high levels of zinc and vitamin D all increase the body's need for magnesium.

The consumption of large amounts of fats, cod liver oil, calcium, vitamin D, and protein decrease magnesium absorption. Fat-soluble vitamins also hinder the absorption of magnesium, as do foods high in oxalic acid, such as almonds, chard, cocoa, rhubarb, spinach, and tea.

Manganese: Minute quantities of manganese are needed for protein and fat metabolism, healthy nerves, a healthy immune system, and blood sugar regulation. Manganese is used in energy production and is required for normal bone growth and for reproduction. In addition, it is used in the formation of cartilage and synovial (lubricating) fluid of the joints. It is also necessary for the synthesis of bone.

Manganese is essential for people with iron-deficiency anemias and is needed for the utilization of vitamin Bi (thiamine) and vitamin E. Manganese works well with the B-complex vitamins to give an overall feeling of well-being. It aids in the formation of mother's milk and is a key element in the production of enzymes needed to oxidize fats and to metabolize purines.

A deficiency of manganese may lead to atherosclerosis, confusion, convulsions, eye problems, hearing problems, heart disorders, high cholesterol levels, hypertension, irritability, memory loss, muscle contractions, pancreatic damage, profuse perspiration, rapid pulse, tooth-grinding, tremors, and a tendency to breast ailments.

Sources: The largest quantities of manganese are found in avocados, nuts and seeds, seaweed, and whole grains. This mineral may also be found in blueberries, egg yolks, legumes, dried peas, pineapples, and green leafy vegetables. Herbs that contain manganese include alfalfa, burdock root, catnip, chamomile, chickweed, dandelion, eyebright, fennel seed, fenugreek, ginseng, hops, horsetail, lemongrass, mullein, parsley, peppermint, raspberry, red clover, rose hips, wild yam, yarrow, and yellow dock.

This essential mineral is required in extremely small amounts for nitrogen metabolism. It aids in the final stages of the conversion of purines to uric acid. It promotes normal cell function, and is a component of the metabolic enzyme xanthine oxidase. Molybdenum is found in the liver, bones, and kidneys. A low intake is associated with mouth and gum disorders and cancer. A molybdenum deficiency may cause impotence in older males. Those whose diets are high in refined and processed foods are at risk for deficiency.

Sources: This trace mineral is found in beans, cereal grains, legumes, peas, and dark green leafy vegetables.

Comments: Heat and moisture can change the action of supplemental molybdenum. A high intake of sulfur may decrease molybdenum levels. Excess amounts of molybdenum may interfere with copper metabolism.

Cautions: Do not take over 15 milligrams of molybdenum daily.Higher doses may lead to the development of gout.

Phosphorus is needed for bone and tooth formation, cell growth, contraction of the heart muscle, and kidney function. It also assists the body in the utilization of vitamins and the conversion of food to energy. A proper balance of magnesium, calcium, and phosphorus should be maintained at all times. If one of these minerals is present either in excessive or insufficient amounts, this will have adverse effects on the body.

Deficiencies of phosphorus are rare, but can lead to such symptoms as anxiety, bone pain, fatigue, irregular breathing, irritability, numbness, skin sensitivity, trembling, weakness, and weight changes.

Sources: Phosphorus deficiency is rare because this mineral is found in most foods, especially carbonated soft drinks. Significant amounts of phosphorus are contained in asparagus; bran; brewer's yeast; corn; dairy products; eggs; fish; dried fruit; garlic; legumes; nuts; sesame, sunflower, and pumpkin seeds; meats; poultry; salmon; and whole grains.

Comments: Excessive amounts of phosphorus interfere with calcium uptake. A diet consisting of junk food is a common culprit. Vitamin D increases the effectiveness of phosphorus.

This mineral is important for a healthy nervous system and a regular heart rhythm. It helps prevent stroke, aids in proper muscle contraction, and works with sodium to control the body's water balance. Potassium is important for chemical reactions within the cells and aids in maintaining stable blood pressure and in transmitting electrochemical impulses. It also regulates the transfer of nutrients through cell membranes. This function of potassium has been shown to decrease with age, which may account for some of the circulatory damage, lethargy, and weakness experienced by older people.

Signs of potassium deficiency include abnormally dry skin, acne, chills, cognitive impairment, constipation, depression, diarrhea, diminished reflex function, edema, nervousness, insatiable thirst, fluctuations in heartbeat, glucose intolerance, growth impairment, high cholesterol levels, insomnia, low blood pressure, muscular fatigue and weakness, nausea and vomiting, periodic headaches, proteinuria (protein in the urine), respiratory distress, and salt retention.

Sources: Food sources of potassium include dairy foods, fish, fruit, legumes, meat, poultry, vegetables, and whole grains. It is specifically found in apricots, avocados, bananas, blackstrap molasses, brewer's yeast, brown rice, dates, dulse, figs, dried fruit, garlic, nuts, potatoes, raisins, winter squash, torula yeast, wheat bran, and yams. Herbs that contain potassium include catnip, hops, horsetail, nettle, plantain, red clover, sage, and skullcap.

Comments: Kidney disorders, diarrhea, and the use of diuretics or laxatives all disrupt potassium levels. Tobacco and caffeine reduce potassium absorption.

Potassium is needed for hormone secretion. The secretion of stress hormones causes a decrease in the potassium-to-sodium ratio both inside and outside the cells. As a result, stress increases the body's potassium requirements.

Selenium's principal function is to inhibit the oxidation of lipids (fats). It is a vital antioxidant, especially when combined with vitamin E. it protects the immune system by preventing the formation of free radicals, which can damage the body. It has also been found to function as a preventive against the formation of certain types of tumors. Selenium and vitamin E act synergistically to aid in the production of antibodies and to help maintain a healthy heart and liver. This trace element is needed for pancreatic function and tissue elasticity. When combined with vitamin E and zinc, it may also provide relief from an enlarged prostate. Selenium supplementation has been found to protect the liver in people with alcoholic cirrhosis.

Selenium deficiency has been linked to cancer and heart disease. It has also been associated with exhaustion, growth impairment, high cholesterol levels, infections, liver impairment, pancreatic insufficiency, and sterility. Symptoms of excessively high selenium levels can include arthritis, brittle nails, garlicky breath odor, gastrointestinal disorders, hair loss, irritability, liver and kidney impairment, a metallic taste in the mouth, pallor, skin eruptions, and yellowish skin.

Sources: Selenium can be found in meat and grains, depending on the selenium content of the soil where the food is raised. Because New Zealand soils are low in selenium, cattle and sheep raised there have suffered a breakdown of muscle tissue, including the heart muscle. However, human intake of selenium there is adequate because of imported Australian wheat. The soil of much American farm land is low in selenium, resulting in selenium-deficient produce.

Selenium can be found in Brazil nuts, brewer's yeast, broccoli, brown rice, chicken, dairy products, duls6, garlic, kelp, liver, molasses, onions, salmon, seafood, torula yeast ' tuna, vegetables, wheat germ, and whole grains. Herbs that contain selenium include alfalfa, burdock root, catnip, cayenne, chamomile, chickweed, fennel seed, fenugreek, garlic, ginseng, hawthorn berry, hops, horsetail, lemongrass, milk thistle, nettle, oat straw, parsley, peppermint, raspberry leaf, rose hips, sarsaparilla, uva ursi, yarrow, and yellow dock.

Silicon is necessary for the formation of collagen for bones and connective tissue; for healthy nails, skin, and hair; and for calcium absorption in the early stages of bone formation. It is needed to maintain flexible arteries, and plays a major role in preventing cardiovascular disease. Silicon counteracts the effects of aluminum on the body and is important in the prevention of Alzheimer's disease and osteoporosis. It stimulates the immune system and inhibits the aging process in tissues. Silicon levels decrease with aging, so elderly people need larger amounts.

Sources: Foods that contain silicon include alfalfa, beets, brown rice, the herb horsetail, bell peppers, soybeans, leafy green vegetables, and whole grains.

Comments: Boron, calcium, magnesium, manganese, and potassium aid in the efficient utilization of silicon.

Sodium is necessary for maintaining proper water balance and blood pH. It is also needed for stomach, nerve, and muscle function. Although sodium deficiency is rare-most people have adequate (if not excessive) levels of sodium in their bodies-it can occur. This condition is most likely to affect people who take diuretics for high blood pressure, especially if they simultaneously adhere to low-sodium diets. Some experts estimate that as many as 20 percent of elderlypeople who take diuretics maybe deficientin sodium. Symptoms of sodium deficiency can include abdominal cramps, anorexia, confusion, dehydration, depression, dizziness, fatigue, flatulence, hallucinations, headache, heart palpitations, an impaired sense of taste, lethargy, low blood pressure, memory impairment, muscular weakness, nausea and vomiting, poor coordination, recurrent infections, seizures, and weight loss. Excessive sodium intake can result in edema, high blood pressure, potassium deficiency, and liver and kidney disease.

Sources: Virtually all foods contain some sodium.

Comments: A proper balance of potassium and sodium is necessary for good health. Since most people consume too much sodium, they typically need more potassium as well. An imbalance of sodium and potassium can lead to heart disease.

An acid-forming mineral that is part of the chemical structure of the amino acids methionine, cysteine, taurine, and glutathione, sulfur disinfects the blood, helps the body to resist bacteria, and protects the protoplasm of cells. It aids in necessary oxidation reactions in the body, stimulatesbile secretion, and protects against toxic substances. Because of its ability to protect against the harmful effects of radiation and pollution, sulfur slows down the aging process. It is found in hemoglobin and in all body tissues, and is needed for the synthesis of collagen, a principal protein that gives the skin its structural integrity.

Sources: Brussels sprouts, dried beans, cabbage, eggs, fish, garlic, kale, meats, onions, soybeans, turnips, and wheat germ contain sulfur, as do the herb horsetail and the amino acids cysteine, cystine, lysine, and methionine. Sulfur is also available in tablet and powder forms.

Comments: Moisture and heat may destroy or change the action of sulfur in the body. Sulfur is the key substance that makes garlic the "king of herbs."

Vanadium is needed for cellular metabolism and for the formation of bones and teeth. It plays a role in growth and reproduction, and inhibits cholesterol synthesis. A vanadium deficiency may be linked to cardiovascular and kidney disease, impaired reproductive ability, and increased infant mortality. Vanadium is not easily absorbed.

Sources: Vanadium is found in dill, fish, olives, meat, radishes, snap beans, vegetable oils, and whole grains.

Comments: There may be an interaction between vanadium and chromium. If you take supplemental chromium and vanadium, take them at different times. Tobacco use decreases the uptake of vanadium.

This essential mineral is important in prostate gland function and the growth of the reproductive organs. Zinc may help prevent acne and regulate the activity of oil glands. It is required for protein synthesis and collagen formation, and promotes a healthy immune system and the healing of wounds. Zinc also allows acuity of taste and smell. It protects the liver from chemical damage and is vital for bone formation. It is a constituent of insulin and many vital enzymes, including the antioxidant enzyme superoxide dismutase (SOD). It also helps to fight and prevent the formation of free radicals in other ways. A form of zinc called zinc monomethionine (zinc bound with the amino acid methionine), sold under the trademark OptiZinc, has been found to have antioxidant activity comparable to that of vitamin C, vitamin E, and beta-carotene.

Sufficient intake and absorption of zinc are needed to maintain the proper concentration of vitamin E in the blood. In addition, zinc increases the absorption of vitamin A. For optimum health, a proper 1-to-10 balance between copper and zinc levels should be maintained.

A deficiency of zinc may result in the loss of the senses of taste and smell. It can also cause fingernails to become thin, peel, and develop white spots. Other possible signs of zinc deficiency include acne, delayed sexual maturation, fatigue, growth impairment, hair loss, high cholesterol levels, impaired night vision, impotence, increased susceptibility to infection, infertility, memory impairment, a propensity to diabetes, prostate trouble, recurrent colds and flu, skin lesions, and slow wound healing.

Sources: Zinc is found in the following food sources: brewer's yeast, dulse, egg yolks, fish, kelp, lamb, legumes, lima beans, liver, meats, mushrooms, pecans, oysters, poultry, pumpkin seeds, sardines, seafood, soy lecithin, soybeans, sunflower seeds, torula yeast, and whole grains. Herbs that contain zinc include alfalfa, burdock root, cayenne, chamomile, chickweed, dandelion, eyebright, fennel seed, hops, milk thistle, mullein, nettle, parsley, rose hips, sage, sarsaparilla, skullcap, and wild yam.

Comments: Zinc levels may be lowered by diarrhea, kidney disease, cirrhosis of the liver, diabetes, or the consumption of fiber, which causes zinc to be excreted through the intestinal tract. A significant amount of zinc is lost through perspiration. The consumption of hard water also can upset zinc levels. Compounds called phytates that are found in grains and legumes bind with zinc so that it cannot be absorbed.

If you take both zinc and iron supplements, take them at different times. If these two minerals are taken together, they interfere with each other's activity.

Cautions: Do not take a total of more than 100 milligrams of zinc daily. While daily doses under 100 milligrams enhance the immune response, doses of more than 100 milligrams can depress the immune system.