Major Minerals 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.
Mineral Action Food Sources Supplement Dosage Notes
Calcium

(ascortbate, citrate)

Essential for strong bones and teeth, healthy gums. Dairy foods, sardines, leafy green vegetables. 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.
Avoid daily doses in excess of 2,500 mg.  Take with magnesium.
Magnesium

aspartate)

Part of every major biological process from energy production to bone formation. Apples, apricots, bananas.  brewer’s yeast, dairy foods, fish, green leafy and sea
vegetables, tofu, whole grains.
400-1,000 mg (higher range for heart patients).  Deficiencies linked to CFS, depression,
insomnia, PMS, and asthma, as well as heart problems.
Large amounts of fats, fat-soluble vitamins, and oxalic acid in foods (chard, spinach)
can block absorption.
Potassium

(chloride, gluconate)

Needed for a healthy heart and nervous system.  Protects against hypertension. Apricots, bananas, brown rice, garlic, nuts, torula yeast, wheat bran, yams. 3,500-4,5000 mg (higher level needed if stress is a factor).  Deficiencies can result
from diarrhea, vomiting, use of diuretics.
Don’t take supplements on an empty stomach.  May be toxic above 25g.