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These naturally occurring elements remain in the body over time. A 150 pound adult,
for example, has more than two pounds of calcium, found mostly in bone and teeth.
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Calcium
(ascortbate, citrate)
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Essential for strong bones and teeth, healthy gums.
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Dairy foods, sardines, leafy green vegetables.
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1,000-1,200 mg(up to 1,500 mg for older women not taking HRT); 500 mg at a time,
2 or 3 times a day.
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Avoid daily doses in excess of 2,500 mg. Take with magnesium.
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Magnesium
aspartate)
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Part of every major biological process from energy production to bone formation.
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Apples, apricots, bananas. brewer's yeast, dairy foods, fish, green leafy and sea
vegetables, tofu, whole grains.
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400-1,000 mg (higher range for heart patients). Deficiencies linked to CFS, depression,
insomnia, PMS, and asthma, as well as heart problems.
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Large amounts of fats, fat-soluble vitamins, and oxalic acid in foods (chard, spinach)
can block absorption.
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Potassium
(chloride, gluconate)
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Needed for a healthy heart and nervous system. Protects against hypertension.
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Apricots, bananas, brown rice, garlic, nuts, torula yeast, wheat bran, yams.
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3,500-4,5000 mg (higher level needed if stress is a factor). Deficiencies can result
from diarrhea, vomiting, use of diuretics.
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Don't take supplements on an empty stomach. May be toxic above 25g.
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