The first suspected cause is a mineral imbalance. Cramps can
also be caused by strenuous exercise, excess salt loss from sweating, vitamin
deficiencies, or sitting or standing too long. When you get a cramp, stretch and
gently massage the muscle immediately. This should relax the muscle and provide
you with some much-needed relief. If you find that you’re having muscle cramps
every night, your doctor is likely to prescribe quinine (approx. 260 mg at
bedtime). This often-used treatment for leg cramps can quickly build to toxic
levels in the blood and can cause nausea, vomiting, ringing in the ears
(tinnitus), and deafness. It can even damage your eyesight. Use it only as
necessary. Another option is to take "Tonic Water", which contains 27
mg of quinine. You can take 8 oz. prior to going to bed. Stop taking when
cramps go away. Do not take anything with quinine, if you are allergic to
sulfa. A way to eliminate that knot of pain in your muscles is to try a
combination of vitamin, mineral, and herbal supplements. If you’re getting a
nightly wake-up call from your leg muscles, you probably need to get more
magnesium and calcium. Both of these minerals are involved in relaxing nerve
impulses and regulating muscle activity. Calcium is needed to contract the
muscle, and magnesium is needed to relax it. An imbalance in this relationship
can irritate the muscle. Since the calcium in bone provides a mineral supply to
replenish the relatively tiny amount that you need in your blood, you’re more
likely to be low on magnesium. Most people get only 75 percent of the Daily
Value (DV) for magnesium, which is 400 milligrams from food and supplements.
Remember that some medical conditions may affect your calcium availability.
Start with a dose of 250 milligrams of magnesium
glycinate or chelated magnesium twice a day. These amino acid-based mineral
supplements are easier to absorb than magnesium oxide. The more you absorb, the
less likely it is that you’ll have diarrhea, a common problem with magnesium
supplements. Magnesium oxide is basically a rock. To help relieve cramps that
interrupt your sleep, take your second dose of magnesium right before you go to
bed. If you don’t get relief in three to five days, increase the dose to 500
milligrams twice a day. Stay at that level for another week to allow the tissue
levels of the mineral to build up. Magnesium may be obtained over-the-counter
in "Doan's Pills", a common muscle relaxer. If cramps are still a
problem at that dosage, it's time to add 500 milligrams of calcium to the
regimen. The average adult absorbs only about 30 percent of the calcium
consumed. To maximize absorption, you can take calcium citrate instead of calcium carbonate, the form commonly
found in antacid tablets. It helps to take it with a glass of milk since
vitamin D is necessary for calcium absorption. If you are unable to drink milk,
you can take a calcium supplement that also contains vitamin D. If you’re
taking both calcium and magnesium, keep in mind that they work best when they
are taken in certain ratios. The two ratios recommended are either equal doses
of calcium and magnesium or twice as much calcium as magnesium. Try the
one-to-one ratio first, taking 500 milligrams of calcium and 500 milligrams of
magnesium twice a day. If that doesn’t give you the results you want, shift the
ratio to 2:1 by reducing the magnesium to 250 milligrams. Some patients with
nighttime cramping have success with vitamin E. Although it has had mixed
results in clinical trials, early studies suggest that you’ll improve arterial
blood flow and reduce leg cramping at night if you take vitamin E. In one of
the largest studies, 123 of 125 people who suffered from nighttime leg and foot
cramps reported complete relief after taking vitamin E supplements. To see if
it works for you, take 400 to 800 international units (IU) a day. Potassium is
another mineral that helps regulate muscle contraction. Deficiencies of this
crucial electrolyte are not normally a problem if you eat a variety of fruits
and vegetables. If you change your diet drastically, however, you might become
deficient. This is a potential problem when using a high-protein weight-loss
diet, which are related to potassium deficiency. When protein makes up more than 30 percent of your
daily calories, potassium levels may fall far short of the DV of 3,500
milligrams. If you’re eating eight or nine servings of fruits and vegetables, you’ll
get enough potassium to meet the DV, but the shift to a high-protein diet makes
this significantly more of a challenge. Cramps are more prevalent when you
first start a high-protein diet. After a few months, they normally disappear on
their own. To make them go away sooner, you can take one 99-milligram tablet of
potassium a day. This doesn’t amount to much more than a bite or two of banana,
but it can make your legs feel better. A word of caution, though: Don’t take more
than one tablet. It's easy to get too much potassium this way, which can upset
the balance of other minerals in your body and cause heart and kidney problems.
That’s why Food and Drug Administration regulations don’t allow more than 99
milligrams per tablet in over-the-counter supplements.
When you get leg
cramps, the first suspects are naturally the big minerals that we’ve already discussed
calcium, magnesium, and potassium. But maybe those cramps are due to an
imbalance of trace minerals, especially if the pain is triggered by
overexertion. Muscle and nerve function are electrical, and we need the right
mix of minerals for that to happen. There are a lot of little players in there.
You can deplete levels of trace minerals as you perspire. Electrolyte drinks work well to help restore these depleted
minerals. You can also take a trace mineral supplement that contains copper,
manganese, zinc, selenium, and chromium. Although trace mineral supplements
vary in content, don’t exceed the dosage guidelines on the bottle. Trace
minerals should be taken in small doses because that’s how they are found in
your body. More is not better. If you get leg cramps when you walk, see your
doctor to rule out other conditions such as intermittent claudication, which is
caused by poor blood flow to the legs. Always
consult your physician, prior to starting any type of nutritional supplements.
An electrolyte disorder is an imbalance of certain ionized
salts (i.e., bicarbonate, calcium, chloride, magnesium, phosphate, potassium,
and sodium) in the blood.
Electrolytes are the elements necessary for electrochemical
activity in our body. Water (H20) ń and the three minerals sodium, potassium
and chloride are all necessary for the transmission of electrical impulses
between cells. Sodium and potassium are cations (positively charged atoms), and
chloride is an anion (negatively charged atom) ń all are essential nutrients.
These minerals are supplied by the typical diet in thousands of milligrams per
day. Sodium and chloride are overabundant in the diet and are not generally
added as a mineral supplement.
Minerals are inorganic substances mined from the earth,
meaning they are not of plant or animal origin. They exist naturally on and in
the earth and many are critical parts of human tissue and are termed
"essential" nutrients. Of the 92 naturally occurring elements, the 14
minerals that have been shown by research to be essential to human health are:
calcium, chromium, copper, fluorine, iodine, iron, magnesium, manganese,
molybdenum, phosphorus, potassium, selenium, sodium and zinc. Essential
macrominerals are those we need in significant quantities (such as calcium) ń
usually measured in milligrams, and essential trace minerals are those we need
in minute quantities (such as selenium) ń usually measured in micrograms (one microgram
[mcg] equals 1/1,000th of a milligram [mg]).
These 14 essential minerals are crucial to the growth and
production of bones, teeth, hair, blood, nerves, skin, vitamins, enzymes and
hormones; and the healthy functioning of nerve transmission, blood circulation,
fluid regulation, cellular integrity, energy production and muscle
contraction.*
Minerals work in combination with each other and with other
nutrients, so imbalances of any mineral can cause health problems ń too little
of any essential mineral can lead to deficiency diseases, and too much of any
mineral can be toxic.
We get these essential minerals primarily through the foods
we eat. Good sources of essential minerals include fruits, vegetables, meats,
nuts, beans and dairy products. Unfortunately, much of the soil in which food
is grown has been depleted of these nutritive minerals, therefore the mineral
content in food is reduced. We also obtain some minerals from the water we
drink, but the amounts vary widely.
Mineral availability and absorption is also affected as
foods are cooked, processed and refined, and many naturally occurring minerals
in food are removed. A daily mineral supplement is not a substitute for a
healthy diet, but can ensure we get the minerals we need for optimal health.
Electrolytes are ionized molecules found throughout the
blood, tissues, and cells of the body. These molecules, which are either
positive (cations) or negative (anions), conduct an electric current and help
to balance pH and acid-base levels in the body. Electrolytes also facilitate
the passage of fluid between and within cells through a process known as osmosis
and play a part in regulating the function of the neuromuscular, endocrine, and
excretory systems.
·
Sodium (Na). A positively charged electrolyte
that helps to balance fluid levels in the body and facilitates neuromuscular
functioning.
·
Potassium (K). A main component of cellular
fluid, this positive electrolyte helps to regulate neuromuscular function and
osmotic pressure.
·
Calcium (Ca). A cation, or positive electrolyte,
that affects neuromuscular performance and contributes to skeletal growth and
blood coagulation.
·
Magnesium (Mg). Influences muscle contractions
and intracellular activity. A cation.
·
Chloride (CI). An anion, or negative
electrolyte, that regulates blood pressure.
·
Phosphate (HPO4). Negative electrolyte that
impacts metabolism and regulates acid-base balance and calcium levels.
·
Bicarbonate (HCO3). A negatively charged
electrolyte that assists in the regulation of blood pH levels. Bicarbonate
insufficiencies and elevations cause acid-base disorders (i.e., acidosis,
alkalosis).
Medications, chronic diseases, and trauma (i.e., burns,
fractures etc.) may cause the concentration of certain electrolytes in
the body to become too high (hyper-) or too low (hypo-). When this happens, an
electrolyte imbalance, or disorder, results.
Symptoms of hypernatremia include:
·
thirst
·
orthostatic hypotension
·
dry mouth and mucous membranes
·
dark, concentrated urine
·
loss of elasticity in the skin
·
irregular heartbeat (tachycardia)
·
irritability
·
fatigue
·
lethargy
·
heavy, labored breathing
·
muscle twitching
and/or seizures
Up to 1% of all hospitalized patients develop hyponatremia,
making it one of the most common electrolyte disorders. Diuretics, certain
psychoactive drugs (i.e., fluoxetine, sertraline, haloperidol), specific
antipsychotics (lithium), vasopressin, chlorpropamide, the illicit drug
"ecstasy," and other pharmaceuticals can cause decreased sodium
levels, or hyponatremia. Low sodium levels may also be triggered by inadequate
dietary intake of sodium, excessive perspiration, water intoxication, and
impairment of adrenal gland or kidney function.
Symptoms of hyponatremia include:
·
nausea, abdominal cramping, and/or vomiting
·
headache
·
edema (swelling)
·
muscle weakness and/or
tremor
·
paralysis
·
disorientation
·
slowed breathing
·
seizures
·
coma
Potassium is widely available in foods, but mostly in
unprocessed fresh foods ń especially fruits and vegetables. The estimated
average adult intake of potassium varies widely between 1,000 and 10,000 mg
daily, depending on diet (vegetarians get the most). Potassium is toxic for
healthy adults if daily intakes exceed 18,000 mg. Pills with more than 100 mg,
if taken on an empty stomach and without sufficient water, may cause
ulcerations in the stomach or esophagus.
Hyperkalemia may be caused by ketoacidosis (diabetic
coma), myocardial infarction (heart attack), severe burns, kidney
failure, fasting, bulimia nervosa, gastrointestinal bleeding,
adrenal insufficiency, or Addison's disease. Diuretic drugs,
cyclosporin, lithium, heparin, ACE inhibitors, beta blockers, and
trimethoprim can increase serum potassium levels, as can heavy exercise.
The condition may also be secondary to hyponatremia (low serum concentrations
of sodium). Symptoms may include:
·
weakness
·
nausea and/or abdominal pain
·
irregular heartbeat (arrhythmia)
·
diarrhea
·
muscle pain
Severe dehydration, aldosteronism, Cushing's syndrome,
kidney disease, long-term diuretic therapy, certain penicillins,
laxative abuse, congestive heart failure, and adrenal gland impairments
can all cause depletion of potassium levels in the bloodstream. A substance
known as glycyrrhetinic acid, which is found in licorice and chewing tobacco,
can also deplete potassium serum levels. Symptoms of hypokalemia
include:
·
weakness
·
paralysis
·
increased urination
·
irregular heartbeat (arrhythmia)
·
orthostatic hypotension
·
muscle pain
·
tetany
Calcium is the most important, and most common,
mineral we need. Eating a diet rich in nutrients that help your bones stay
strong should be the first step in stopping or slowing the process of
osteoporosis. Calcium, magnesium, vitamin D, phosphorus, soy-based foods and
fluoride compose the major nutrients that strengthen bone. At this moment, 98
percent of your body's calcium resides in your bones, the rest circulates in
the blood, taking part in metabolic functions. Because the body cannot
manufacture calcium, you must eat calcium in your daily diet to replace the
amounts that are constantly lost. When the diet lacks sufficient calcium to
replace the amount that is excreted, the body begins to break down bone for the
calcium necessary for life-preserving metabolic processes. Calcium in the diet
can generally slow calcium loss from bones, but it usually doesn't seem to
replace calcium already gone. The National Institutes of Health recommend
1000-1200 milligrams of dietary calcium per day for premenopausal women and
1200-1500 milligrams for menopausal and postmenopausal women Good sources of
calcium include milk and milk products, yogurt, ricotta, cheese, oysters,
salmon, collard greens, spinach, ice cream, cottage cheese, kale, broccoli and
oranges. If you cannot tolerate dairy products, calcium supplements are an easy
way to consume calcium. Take supplements with a meal to aid absorption of
calcium from the stomach.
Blood calcium levels may be elevated in cases of thyroid
disorder, multiple myeloma, metastatic cancer, multiple bone
fractures, milk-alkali syndrome, and Paget's disease. Excessive use of
calcium-containing supplements and certain over-the-counter medications (i.e., antacids)
may also cause hypercalcemia. Symptoms include:
·
fatigue
·
constipation
·
depression
·
confusion
·
muscle pain
·
nausea and vomiting
·
dehydration
·
increased urination
·
irregular heartbeat (arrhythmia)
Thyroid disorders, kidney failure, severe burns, sepsis,
vitamin D deficiency, and medications such as heparin and glucagon can
deplete blood calcium levels. Lowered levels cause:
·
muscle cramps and spasms
·
tetany and/or
convulsions
·
mood changes
(depression, irritability)
·
dry skin
·
brittle nails
·
facial twitching
Magnesium is essential to maintain both the
acid-alkaline balance in the body and healthy functioning of nerves and muscles
(including the heart), as well as to activate enzymes to metabolize blood
sugars, proteins and carbohydrates. Magnesium is vital for proper bone growth
and is indirectly related to adequate calcium absorption. A 2:1 ratio of
calcium to magnesium is essential to maintain strong bones. Indications of a
magnesium deficiency may be muscle twitches, nervousness, abnormal heart beat
and disorientation. Good food sources of magnesium include seeds, unrefined
grains, beans and other vegetables.
Excessive magnesium levels may occur with end-stage renal
disease, Addison's disease, or an overdose of magnesium salts. Hypermagnesemia
is characterized by:
·
lethargy
·
hypotension
·
decreased heart and respiratory rate
·
muscle weakness
·
diminished tendon reflexes
Inadequate dietary intake of magnesium, often caused by
chronic alcoholism or malnutrition, is a common cause of
hypomagnesemia. Other causes include malabsorption syndromes, pancreatitis,
aldosteronism, burns, hyperparathyroidism, digestive system disorders,
and diuretic use. Symptoms of low serum magnesium levels include:
·
leg and foot cramps
·
weight loss
·
vomiting
·
muscle spasms, twitching, and tremors
·
seizures
·
muscle weakness
· arrhythmia
·
weakness
·
headache
·
nausea
·
cardiac arrest
Hypochloremia usually occurs as a result of sodium and
potassium depletion (i.e., hyponatremia, hypokalemia). Severe depletion of serum
chloride levels causes metabolic alkalosis. This alkalization of the
bloodstream is characterized by:
·
mental confusion
·
slowed breathing
·
paralysis
·
muscle tension or spasm
Most phosphorus in the body is found in bone, usually
at a 1:2 ratio to calcium. In soft tissue and cells, phosphorus contributes to
many natural chemical body processes. For example, phosphate bonds of ATP
(adenosine triphosphate) provide the energy necessary for metabolism. Food
sources of phosphorus include protein-rich foods such as meats and dairy
products, although some is present in almost all foods. Due to the abundance
available in the average diet, as well as its high absorption rate, most
supplements do not contain phosphorus. People taking aluminum hydroxide as an
antacid for extended periods of time may develop a phosphorus deficiency since
the aluminum prevents phosphorus absorption.
Skeletal fractures or disease, kidney failure, hypoparathyroidism,
hemodialysis, diabetic ketoacidosis, acromegaly, systemic infection, and
intestinal obstruction can all cause phosphate retention and build-up in the
blood. The disorder occurs concurrently with hypocalcemia. Individuals
with mild hyperphosphatemia are typically asymptomatic, but signs of severe
hyperphosphatemia include:
·
tingling in hands and fingers
·
muscle spasms and cramps
·
convulsions
·
cardiac arrest
Serum phosphate levels of 2 mg/dL or below may be caused by
hypomagnesemia and hypokalemia. Severe burns, alcoholism, diabetic
ketoacidosis, kidney disease, hyperparathyroidism, hypothyroidism,
Cushing's syndrome, malnutrition, hemodialysis, vitamin D deficiency, and
prolonged diuretic therapy can also diminish blood phosphate levels. There are
typically few physical signs of mild phosphate depletion. Symptoms of severe
hypophosphatemia include:
·
muscle weakness
·
weight loss
·
bone deformities
(osteomalacia)
Diagnosis is performed by a physician or other qualified healthcare
provider who will take a medical history, discuss symptoms, perform a complete physical
examination, and prescribe appropriate laboratory tests. Because
electrolyte disorders commonly affect the neuromuscular system, the provider
will test reflexes. If a calcium imbalance is suspected, the physician will
also check for Chvostek's sign, a reflex test that triggers an involuntary
facial twitch, and Trousseau's sign, a muscle spasm that occurs in response to
pressure on the upper arm.
Serum electrolyte imbalances can be detected through blood
tests. Blood is drawn from a vein on the back of the hand or inside of the
elbow by a medical technician, or phlebotomist, and analyzed at a lab.
·
Sodium.
135-145 mEq/L (serum)
·
Potassium.
3.5-5.5 mEq/L (serum)
·
Calcium.
8.8-10.4 mg/dL (total Ca; serum); 4.7-5.2 mg/dL (unbound Ca; serum)
·
Magnesium.
1.4-2.1 mEq/L (plasma)
·
Chloride.
100-108 mEq/L (serum)
·
Phosphate.
2.5-4.5 mg/dL (plasma; adults)
Standard ranges for test results may vary due to differing
laboratory standards and physiological variances (i.e., gender, age, and other
factors). Other blood tests that determine pH levels and acid-base balance may
also be performed.
Treatment of electrolyte disorders depends on the underlying
cause of the problem and the type of electrolyte involved. If the disorder is
caused by poor diet or improper fluid intake, nutritional changes may be
prescribed. If medications such as diuretics triggered the imbalance,
discontinuing or adjusting the drug therapy may effectively treat the
condition. Fluid and electrolyte replacement therapy, either intravenously or
by mouth, can reverse electrolyte depletion.
Hemodialysis treatment may be required to reduce serum
potassium levels in hyperkalemic patients with impaired kidney function. It may
also be recommended for renal patients suffering from severe hypermagnesemia.
A patient's long-term prognosis depends upon the root cause
of the electrolyte disorder. However, when treated quickly and appropriately,
electrolyte imbalances in and of themselves are usually effectively reversed.
When they are mild, some electrolyte imbalances have few to
no symptoms and may pass unnoticed. For example, transient hyperphosphatemia is
usually fairly benign. However, long-term elevations of blood phosphate levels
can lead to potentially fatal soft tissue and vascular calcifications and bone
disease, and severe serum phosphate deficiencies (hypophosphatemia) can cause
encephalopathy, coma, and death.
Severe hypernatremia has a mortality rate of 40-60%. Death
is commonly due to cerebrovascular damage and hemorrhage resulting from
dehydration and shrinkage of the brain cells.
Iron carries oxygen to the cells and is necessary for
the production of energy, the synthesis of collagen, and the functioning of the
immune system. Iron deficiency is common only among children and
pre-menopausal women. Great care must be taken not to take too much iron, as
excess amounts are stored in the body’s tissues and adversely affect the body’s
immune function, cell growth and heart health. A blood test is the most
effective way to determine needs, and consultation with a trained health
professional is strongly recommended. Iron absorption can be blocked by
calcium, magnesium, manganese, zinc, antacids and tetracycline (a common
antibiotic).
Iron is found in meat, fish, beans, spinach, molasses, kelp,
brewer’s yeast, broccoli and seeds. Because iron from plant sources is not as
well absorbed as that from animal sources, some experts recommend that
vegetarians supplement with, or eat foods high in, vitamin C as it enhances
iron absorption.
Zinc supports the health of the immune system, normal
synthesis of protein, and the health of reproductive organs (especially in men).
Zinc deficiency is common, and can adversely affect normal physical growth,
skin and nerve health, natural healing ability, and immune function, especially
in infants. Smoking and excessive alcohol consumption adversely affect zinc
levels. Meats, fish, beans, whole grains, pumpkin seeds, mushrooms and brewer’s
yeast are good food sources of zinc.
Too much zinc can lower copper retention, lower HDL
("good") cholesterol, and impair immune function at dosages of 100 mg/day
or more. Adverse effects may occur if the balance of zinc to other minerals is
not maintained.
Chromium functions as part of several enzyme systems,
including the glucose tolerance factor (GTF), which works with insulin in the
utilization of glucose (blood sugar). Insulin helps to control metabolism of
triglycerides (the main form of fat in the body), therefore chromium has a
positive effect on triglycerides due to its influence over insulin. Chromium
deficiency has been linked to improper metabolism and imbalances of blood
sugar. While popularly used as a supplement to achieve weight loss and muscle
gain, research is not consistent enough to validate chromium’s effect for those
benefits.
According to the U.S. Department of Agriculture widespread
chromium deficiency is due not only to inadequate food intake but also to
excess sugar intake that increases chromium losses in the body. The only common
food source is brewer’s yeast. Chromium should not be taken in excess however
there have been reported cases of toxicity when used in high doses (>800
mcg/day).
Copper: Blood, nerves, joints, heart, skin, liver and
both the immune and nervous systems all need adequate amounts of copper, most
of which is concentrated in the brain and liver. Copper is critical to the
absorption and utilization of both zinc and iron. A deficiency of copper has
been linked to an inability to produce the important antioxidant enzyme,
superoxide dismutase (SOD), and to a shortage of red blood cells. It is
especially important to balance copper levels with those of zinc because an
excess of either will depress retention and utilization of the other. Readily
available through the diet, copper is commonly found in whole grains, nuts,
shellfish, liver and dark green, leafy vegetables.
Iodine: Elemental iodine is essential to the
development and functioning of the thyroid gland, and a deficiency can cause an
enlargement of the gland. Deficiency of iodine during pregnancy and infancy may
lead to abnormalities in brain development and in children’s growth. Iodized
salt is the most common source of this essential trace mineral. Those with
thyroid abnormalities should consult a health care practitioner before taking
more than 150 mcg of iodine per day. For most people, amounts up to 1,000 mcg
per day are safe, although some may be sensitive to it (resulting in skin
irritations or difficulty breathing).
Manganese: The essential trace mineral manganese is
necessary for normal bone metabolism and important enzyme reactions. It also
helps maintain normal nerve, brain and thyroid function. While a deficiency of
this mineral is uncommon, it is often lost in processed foods.29, 30 A
deficiency of manganese may affect brain health, glucose tolerance, normal
reproduction, and skeletal and cartilage formation. Grains and cereal products
are the best food sources of manganese, while animal products are the poorest.
Toxicity from manganese is uncommon.
Molybdenum is involved in the operation of several
key enzymes in the body. Readily available throughout the diet, deficiencies of
this essential mineral are unusual, although rare deficiencies occur in people
who suffer from malabsorption conditions. Milk, beans, cereals and bread are
common food sources of molybdenum. Elevated levels of molybdenum can cause a
loss of copper.
Selenium: This powerful antioxidant works closely
with vitamin E and supports critical antioxidant enzyme functions. As an
antioxidant, selenium may reduce the risk of abnormal cell growth, while
supporting cardiovascular health. Seafood and organ meats such as liver and
kidney are high in selenium, whereas selenium levels in grains and vegetables
vary widely, depending on local soil content. No more than 200 mcg of selenium
daily is recommended for general use, because of possible toxicity. Excessive
intakes of selenium can affect the functioning of enzymes and normal bone and
cartilage development in fetuses, according to animal studies. In milligram
amounts (75 mg/day), selenium can cause nausea, loss of hair and nails, skin
abnormalities and nerve damage.
Other trace minerals that have not yet been recognized by
health authorities as essential to human nutrition, but have some valid health
benefits are arsenic, boron, nickel, silicon and vanadium.
Boron ó Valid
clinical studies show that it is involved in the metabolism of other minerals,
especially calcium and magnesium, that support bone health. It may also be
involved in the regulation and function of steroid hormones. Readily available
in prunes, soy, raisins, beans and nuts, boron’s benefits to human health are
recent discoveries, just since the mid-1980s. Microgram amounts are not
considered toxic.
Silicon ó Silicon
is important in the composition and calcification of cartilage to produce bone,
and is common in unrefined foods of plant origin.
Vanadium ó There
is some scientific evidence that vanadium contributes to fat metabolism.
Vanadium in microgram dosages has low potential for toxicity.
The following table list possible signs associated with
vitamin deficiencies. Please note this is an approximate form of analysis. Some
symptoms may have other causes not directly related to the vitamin in question.
The more symptoms that do apply to you, however, the more likely it is that you
have a higher need for that particular vitamin.
·
Poor night vision, unable to see well in dim
light
·
Eyes sensitive to glare, sunlight or bright
lights
·
Inability to adjust eyes when entering a dark
room
·
Dry eyes
·
Eyelids red, scaly or dry
· Eye inflammations, discharge, mattering, eyelids swollen or pus laden
·
Gets colds or infections easily
·
Sinus problems
·
Abscesses in ears, mouth or salivary glands
·
Brittle hair
·
Dry, rough or scaly skin
·
Hard "Goosebumps" on back of arms that
will not go away
·
Acne, pimples or blackheads
·
Warts
·
Kidney, urinary or bladder infections, burning
or itching when urinating
·
Heart palpitations
·
Slow heart beat or rapid heart beat
·
Enlarged heart
·
Diastolic blood pressure over 90
·
Forgetfulness, poor memory, short attention span
·
Muscular tenderness,
weakness or wasting
·
Irritability
·
Feel depressed
·
Loss of appetite or loss of weight
·
Numbness , pricking or tingling of hands or feet
·
Loss of ankle or knee jerk reflexes
·
Poor co-ordination
·
Stiffness or swelling in ankles, feet or legs
·
Cramping pains in legs
·
Tenderness in calf
muscle under pressure
·
Constipation
·
Cracks or sores in corner of mouth
·
Reddish-purple (magenta) colored tongue
·
Shiny, sore or swollen tongue
·
Lips red, white, scaly, swollen or chapped
·
Conjunctivitis
·
Cataracts
·
Sensation of sand inside of eyelids
·
Eyes sensitive to light or dimming of vision
·
Eyes red, itchy, burning
·
Red lines in whites of eyes
·
See spots before the eyes
·
Abnormally greasy or scaly skin around the nose
·
Shrinking or "disappearing" upper lip
·
Falling hair, abnormal hair loss
·
Oily hair
·
Diarrhea
·
Chapping of backs of hands
·
Itchy, red or inflamed skin, dermatitis
·
Irritability, anxiety or depression
·
mental aberrations or schizophrenia
·
Loss of sense of humor
·
Indigestion
·
Small ulcers or canker sores in the mouth
·
Burning sensation in the
hands or the feet
·
Insomnia
·
Whitish, coated tongue
·
Brilliant red, painful tongue
·
Swollen tongue with red tip and sides
·
Feel as if hands or feet
go numb
·
Irritability or nervousness
·
Feel confused
·
Cannot remember dreams
·
Dizziness
·
Swelling of the hands, feet or ankles (edema)
·
Unable to close hands into tight fists, flat
fists
·
Soreness, tenderness, weakness of thumb muscles
·
Greasy, scaliness on skin near nose, mouth, eyes
·
Greenish tint to urine
·
Muscular twitching
·
Hyperactivity
·
Poor co-ordination in walking
·
FEMALE: Nausea of pregnancy
·
FEMALE: Acne worse during periods
·
Sore, beefy red tongue
·
Lemon-yellowish tint to skin, pale complexion
·
Numbness, tingling,
soreness or weakness in hands or feet
·
Jerking of limbs
·
Memory loss
·
Stammer
·
Apathy, feel as if have lost incentive in life
·
Depression, irritability or moodiness
·
Anemia
·
Paranoia, delusions or hallucinations
·
Loss of appetite
·
Confusion, disorientation or agitation
·
Back pains
·
Dizziness
·
Dimmed vision
·
Poor stomach digestion, low stomach acid
·
FEMALE: Menstrual disturbances
·
Skin shiny, dry and scaly
·
Tongue purplish-red (magenta), swollen &
painful
·
Nausea
·
Muscular pains
·
Mental depression
·
Poor appetite
·
Fingernails a pale color
·
Sleeplessness
·
Irregular heart beat
·
Hair loss
·
Extreme weariness, exhaustion
·
Eczema
·
High blood pressure
·
High cholesterol level
·
Bleeding ulcer
·
have difficulty losing weight
·
Tongue red, shiny, smooth and painful
·
Ulcers in mouth
·
Red, swollen or bleeding gums
·
Intestinal malabsorption, sprue
·
Diarrhea
·
Heart palpitations
·
Swelling of ankles
·
Lightheadedness, faintness
·
Apathy or depression
·
Forgetfulness
·
Loss of appetite, weight loss
·
Graying hair
·
Excess pigmentation of skin
·
Irritable, agitated, brooding or self-conscious
·
Anemia
·
Skin sensitive to sun, photosensitivity
·
White patches on skin, loss of pigment, vitiligo
·
Constipation
·
Depression
·
Irritability
·
Low sex drive
·
Lupus erythematosus
·
Scleroderma
·
Pupils of eyes are unusually large, dilated
·
Periods of deep depression
·
Burning sensation of hands or feet
·
Poor co-ordination
·
Lightheaded or dizzy when getting up out of
lying or sitting position
·
Diarrhea or constipation
·
Numbness or tingling of
hands and feet
·
Joint pains
·
Muscle cramps
·
Rapid heartbeat on exertion
·
Irritability
·
Headaches
·
Insomnia, sleeplessness
·
Fatigue, tiredness, lack
of energy
·
Skin bruises easily, "black &
blue" marks
·
Hemorrhages or ruptured blood vessels in eyes
·
Gums bleed easily, especially when brushing
teeth
·
Bluish-red, swollen inflamed gums
·
Loose teeth, loss of dental fillings
·
Cuts, sores or wounds heal slowly
·
"Fleeting"
pains in joints or legs, joint tenderness
·
Catch infections, colds, flu or viruses easily
·
Listlessness, lack of endurance, tire easily
·
Cuticles tear easily
·
Excessive hair loss
·
Restlessness or irritability
·
Nosebleeds
·
Broken capillaries, hemorrhages or little pink
spots on skin
·
Bloating or puffiness in face
·
Anemia
·
Fragile bones
·
Burning in mouth and throat
·
Poor bone development
·
Abnormal number of dental cavities
·
Osteoporosis (demineralized bones)
·
Osteomalacia (softening of bone)
·
Rickets (bowlegs, knock knees)
·
Joint pains
·
Muscular cramps
·
Nearsightedness, myopia
·
Insomnia
·
Constipation
·
Muscular swelling or wasting, muscular dystrophy
·
Brittle and
falling hair
·
Hemolytic anemia
·
FEMALE: Menstrual
discomfort
·
MALE: Low sex
drive