Vitamins and Minerals

By Valerie Saxion, N.D.

Minerals are nutrients that function alongside vitamins as componets of body enzymes.  While they are needed in small amounts, they are absolutely essential for the biochemical processes of the body to work. Without your minerals in adequate supply, you can’t absorb the vitamins. Minerals are needed for proper composition of teeth and bone and blood and muscle and nerve cells. They are important to the production of hormones and enzymes and in the creation of antibodies. Some minerals (calcium, potassium, and sodium) have electrical charges that act as a magnet to attract other electrically charged substances to form complex molecules, conduct electrical impulses (messages) along nerves, and transport substances in and out of the cells. Magnesium and manganese are essential to convert carbohydrates into energy for the brain.

According to the U.S. Department of Agriculture, the average American consumes only about 60 percent of the essential minerals their bodies need. And without sufficient amounts of minerals, you can’t absorb your vitamins!

Which is why I’m stressing them here. Here are 10 minerals you can’t be healthy without:

Calcium is absolutely vital for strong bones and teeth and for the battle against osteoporosis. It helps the body maintain a regular heartbeat, aids in the transmission of nerve impulses, lowers bad cholesterol, helps prevent cardiovascular disease, and wards off muscle cramps.

Copper aids in the formation of bone, hemoglobin, and red blood cells. It’s also involved in the body’s healing process and energy production and is required for healthy nerves and joints.

Iodine is so essential for mental and physical development that if children are lacking in it, they can end up mentally challenged. Sufficient iodine is necessary for a healthy thyroid, and in trace amounts iodine helps to metabolize excess fat.

Magnesium is a vital catalyst in enzyme activity, particularly those involved in the production of energy. It helps the body absorb calcium and potassium and helps prevent muscle weakness and twitching, while maintaining the body’s proper pH balance. A deficiency of magnesium interferes with the transmission of nerve and muscle impulses, resulting in irritability and nervousness. If you suffer from PMS or depression, this mineral could be your magic bullet.

Manganese is a must have for iron. Minute quantities are required for the metabolism of protein and fat, healthy nerves, a healthy immune system, and proper regulation of blood sugar. The body also uses it to produce energy, and it’s required for normal bone growth, reproduction, the formation of cartilage, and the production of synovial fluid, which lubricates the body’s joints and tendons.

Phosphorus assists the body both in utilizing vitamins and converting food to energy. It’s needed for bone and teeth formation and cell growth and helps both heart and kidney function. Deficiencies can lead to anxiety, bone pain, fatigue, irregular breathing, irritability, numbness, skin sensitivity, trembling, and weakness.

Silicon is a mineral superhero! It helps the body absorb calcium and plays a major role in the prevention of cardiovascular disease. Since it counteracts the effects of aluminum, it is essential in the prevention of Alzheimer’s disease and osteoporosis. It also stimulates the immune system and inhibits the aging process in tissues.

Sodium assists in regulating the body’s water balance and blood pH. It helps maintain normal heart rhythm and is necessary for proper stomach, nerve, and muscle function.

Sulfur is not only necessary for the formation of collagen for bones and connective tissue but promotes healthy nails, skin, and hair. It also disinfects blood, helps the body resist bacteria, and protects the protoplasm of cells. Sulfur slows down the aging process by protecting us from the harmful effects of radiation and pollution.

Zinc is essential for the normal growth and development of reproductive organs and is required for normal prostate gland function. It protects the liver from chemical damage, promotes a healthy immune system, and assists in the healing of wounds. Symptoms of a deficiency include acne, fatigue, hair loss, cracking or peeling fingernails, recurring colds and flu, and slow healing of wounds. If the thought of taking handfuls of minerals pills each day is a bit daunting, there are many ways to get your daily Serving of minerals.

One of the easiest methods is to simply drink them down in a liquid supplement. My strongest recommendation is for you to immediately start a liquid Colloidal mineral on a daily basis and continue to take it the rest of your life.

Daily Optimal Mineral Supplementation

The following recommendations for daily intake levels of minerals are designed to provide an optimum intake range for maintaining good health. Always follow instructions regarding storage and recommended serving. Some minerals are toxic in high Servings, and the safe Serving can be exceeded if you take supplements from more than one source.

MINERALS SUPPLEMENTARY SERVING RANGE
Boron 1–2 mg.
Calcium 250–750 mg.
Chromium 200–400 mcg.
Copper 1–2 mg.
Iodine 50–150 mcg.
Iron 15–30 mg.
Magnesium 250–750 mg.
Manganese (citrate) 10–15 mg.
Molybdenum (sodium molybdate)10–25 mcg.
Potassium 200–500 mg.
Selenium (selenomethionine) 100–200 mcg.
Silica (sodium metasilicate) 200–1,000 mcg.
Vaadium (sulfate) 50–100 mcg.
Zinc (picolinate) 15–30 mcg.

From The Gospel of Health by Valerie Saxion, N.D., copyright © 2004. Used by permission of Bronze Bow Publishing, Minneapolis, MN.

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A Short Course to Vitamins  By Valerie Saxion, N.D.

Vitamins constitute one of the major groups of nutrients, which are food

substances necessary for growth and health. They stimulate or are catalysts
on the cellular level and as such regulate chemical reactions through which the
body converts food into energy and living tissues. Thus they have a key role in
producing energy for each and every cell in the body. Vitamins also help to
manufacture enzymes, which do wideranging tasks within the body from
digesting food to making neurotransmitters. Of the thirteen vitamins we need, five are produced by the body itself. Of those five, only three can be produced in sufficient quantities to meet the body’s needs. Therefore, vitamins must be supplied in a person’s daily diet.
Some vitamins are water soluble, and others are oil or fat soluble.

Watersoluble
vitamins (vitamins C and Bcomplex) must be taken into the body daily, as they cannot be stored.

Oilsoluble
vitamins (vitamins A, D, E, and K) can be stored for longer periods of time in the body’s
fatty tissue and liver. We tend to think that any vitamin will do, but this is not the case. Every vitamin has a specific function that nothing else can replace. And, if you lack any vitamin, it can actually hinder the function of another. Vitamin deficiency diseases, such as beriberi, pellagra, rickets, or scurvy, are the result of an ongoing lack of a vitamin.
A wellbalanced diet from all the basic food groups is the best way to obtain these essential  vitamins. However, not one dietary survey has shown that Americans eat anywhere near the RDA amounts in their normal diets.  A wellbalanced diet from all the basic food groups is the best way to obtain these essential vitamins. However, not one dietary survey has shown that Americans eat anywhere near the RDA amounts in their normal diets.

A recent USDA survey of 21,500 people over a threeday period showed that not a single person got 100 percent of the RDA nutrients. If you take supplements, always take a foodbased multivitamin capsule as well as specific nutrients to help them work more effectively. Do not exceed the Servings printed on the packaging.

• Vitamin A is found both in animal sources (retinol) and in plants (betacarotene). It is essential for healthy vision and promotes healthy skin, bones, teeth, gums, urinary tract, and lining of the nervous, respiratory, and digestive systems. Derivatives of vitamin A are used to treat acne and renew aged skin. It is found in fullfat dairy products, fish liver oil, liver, eggs, butter, sweet potatoes, cantaloupe, and yellow and green vegetables.
• Vitamin B1 (thiamine) is required for carbohydrate metabolism and the release of energy from food. It assists in the production of hydrochloric acid, which is the key for proper digestion. It helps your heart and nervous system function properly. Beriberi is a rare nervous system disorder that can result from a thiamine deficiency.  Thiamine is found in whole grains and whole grain breads and cereals, eggs, fish, brown rice, nuts, sunflower seeds, peas, potatoes, soy, poultry, and most vegetables.
• Vitamin B2 (riboflavin) promotes healthy hair, skin, nails, and tissue repair and helps body cells use oxygen. It plays a necessary role in red blood cell formation. Riboflavin is found in liver, fullfat milk, yogurt, cheese, eggs, liver, fish, poultry, mushrooms, almonds, legumes, and leafy green vegetables.
• Vitamin B3 (niacin) helps to maintain healthy skin and digestive trace and hormone production.  It is essential for cell metabolism and absorption of carbohydrates and can lower cholesterol.   Niacin is found in lean meat, liver, fish, whole grain, eggs, milk, nuts, potatoes, almonds, avocados, bananas, sesame seeds, tomatoes, and soy flour.
• Vitamin B5 (pantothenic acid) promotes healthy skin, hormone production, muscles, and nerves.  It helps convert carbohydrates, fats, and proteins into energy. It is known as the “antistress vitamin” because it is vital to proper adrenal activity and is an aid to natural steroid synthesis.  Pantothenic acid is a stamina enhancer found in nuts, eggs, meat, whole grain cereals, brown rice, yams, soy products, royal jelly, mushrooms, legumes, and green vegetables.
• Vitamin B6 (pyridoxine) is involved in more bodily functions than almost any other single nutrient. It is important for healthy teeth and gums, blood vessels, nervous and immune systems, and red blood cell regeneration. Pyridoxine is found in whole grain cereals, liver, poultry, fish, meat, brown rice, wheat bran, eggs, avocados, most vegetables, bananas, soy, walnuts, and sunflower seeds.
• Vitamin B12 (cyanocobalamin) helps prevent infection and anemia through the proper development of red blood cells. It aids the nervous system and is critical to DNA synthesis. It is found in fish, dairy products, meats, whole grain breads, sea greens, and eggs.
• Biotin assists the circulatory system, aids in cell growth, and promotes healthy skin and hair. It is found in eggs, milk, poultry, soy, liver, nuts, kidneys, and most fresh vegetables.
• Vitamin C (ascorbic acid) is a powerful antioxidant vital for the immune system as well as for skin, bone, teeth, cartilage formation, and for wound healing. It safeguards against heavy metal toxicity and is essential in the formation of collagen tissue. It is found in citrus fruits, tomatoes, raw cabbage, cauliflower, leafy green vegetables, peppers, broccoli, potatoes, strawberries, and cantaloupe.
• Vitamin D (cholecalciferol) helps calcium to be utilized for bones and teeth and promotes a healthy heart and nervous system. It can be found in fish liver oils, salmon, tuna, leafy green vegetables, mushrooms, eggs, fullfat milk, butter, and sunlight.
• Vitamin E(tocopherol) is an antioxidant that promotes healthy cell membranes by helping to prevent the oxidation of polyunsaturated fatty acids in those membranes and other body structures. It aids fertility, stamina, and combating changes of old age. It can be found in leafy green vegetables, wheat germ oil, olive oil, eggs, tomatoes, sweet potatoes, soybeans, brown rice, fresh nuts and seeds, and whole grains.
• Vitamin K (phytonadione) is needed for normal blood clotting, healthy bones and teeth. It is found in leafy green vegetables, sea greens, cheese, liver, molasses, eggs, fish, fullfat milk, oats, safflower oil, kelp, and raspberry leaf tea.
• Folic acid is a B vitamin needed for the production of red blood cells and helps in the prevention of anemia, heart disease, and congenital abnormalities. Because it functions as a coenzyme in DNA and RNA synthesis, it is important for healthy cell division and replication. It is found in leafy green vegetables, fruit, whole grains, liver, meat, poultry, fish, and full fat milk.

Daily Optimal Vitamin Supplementation

The following recommendations for daily intake levels of vitamins are designed to provide an optimum intake range for maintaining good health. If possible, buy natural, organic vitamins, preferably labeled as not having sugar, preservatives, lactose, yeast, or starch. Also follow instructions regarding storage and recommended serving. Some vitamins are toxic in high Servings, and the safe Serving can be exceeded if you take supplements from more than one source.

VITAMINS SUPPLEMENTARY SERVING RANGE

Vitamin A (retinal) 5,000–10,000 IU
Vitamin A (from betacarotene)
10,000–75,000 IU
Vitamin D 100–400 IU
Vitamin E (dalpha
tocopherol) 400–1,200 IU
Vitamin K (phytonadione) 60–900 mcg.
Vitamin C (ascorbic acid) 500–9,000 mg.
Vitamin B1 (thiamine) 10–90 mg.
Vitamin B2 (riboflavin) 10–90 mg.
Niacin 10–90 mg.
Niacin amide 10–30 mg.
Vitamin B6 (pyridoxine) 25–100 mg.
Biotin 100–300 mcg.
Pantothenic acid 25–100 mg.
Folic acid 400–1,000 mcg.
Vitamin B12 400–1,000 mcg.
Choline 150–500 mg.
Inositol 150–500 mg.

From The Gospel of Health by Valerie Saxion, N.D., copyright © 2004. Used by permission of Bronze Bow Publishing, Minneapolis, MN.