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 youνre 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 youνre 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, youνre 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 acidρbased mineral supplements are easier to absorb
than magnesium oxide. The more you absorb, the less likely it is that youνll
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 donνt 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, itνs 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 youνre 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
doesnνt 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 youνll 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 arenνt
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 youνre eating eight or nine servings of fruits and vegetables,
youνll 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 doesnνt amount to much more than a bite or two of
banana, but it can make your legs feel better. A word of caution,
though: Donνt take more than one tablet. Itνs 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. Thatνs why Food and Drug Administration
regulations donνt 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 weνve already discussedσ 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, donνt exceed the
dosage guidelines on the bottle. Trace minerals should be taken in small doses
because thatνs 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.
Definition
An electrolyte disorder is an imbalance of
certain ionized salts (i.e., bicarbonate, calcium, chloride, magnesium,
phosphate, potassium, and sodium) in the blood.
Electrolytes
Electrolytes are the elements necessary for
electrochemical activity in our body. Water (H20) ρ 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) ρ 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.
Essential Minerals
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) ρ usually measured in milligrams, and
essential trace minerals are those we need in minute quantities (such as
selenium) ρ 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 ρ 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.
Description
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.
The serum electrolytes include:
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.
Causes and symptoms
HYPERNATREMIA
Sodium helps the kidneys to regulate the
amount of water the body retains or excretes. Consequently, individuals with
elevated serum sodium levels also suffer from a loss of fluids, or dehydration.
Hypernatremia can be caused by inadequate water intake, excessive fluid
loss (i.e., diabetes insipidus, kidney disease, severe burns, and
prolonged vomiting or diarrhea), or sodium retention (caused by
excessive sodium intake or aldosteronism). In addition, certain drugs,
including loop diuretics, corticosteroids, and antihypertensive
medications may cause elevated sodium levels.
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
HYPONATREMIA
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
Potassium
is the major mineral in, and primary regulator of, fluids inside cells ρ along
with sodium. Potassium is critical to the transmission of nerve impulses,
muscle contractions and maintenance of normal blood pressure. The kidneys
control potassium levels, if adequate water is consumed. Potassium deficiency
is rare in healthy people ρ but is a very common side effect of two widely
abused modern drugs ρ chemical laxatives and diuretics. Potassium deficiency
can also be caused by excessive vomiting, chronic diarrhea or kidney failure.
Signs of deficiency may include muscle weakness, intestinal problems, heart
abnormalities and respiratory weakness.
Potassium is widely available in foods, but
mostly in unprocessed fresh foods ρ 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
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
HYPOKALEMIA
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.
HYPERCALCEMIA
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)
HYPOCALCEMIA
Thyroid disorders, kidney failure, severe
burns, sepsis, vitamin D deficiency, and medications such as
heparin and glucogan 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.
HYPERMAGNESEMIA
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
HYPOMAGNESEMIA
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
arrthymia
HYPERCHLOREMIA
Severe dehydration, kidney failure,
hemodialysis, traumatic brain injury, and aldosteronism can also cause
hyperchloremia. Drugs such as boric acid and ammonium chloride and the intravenous
(IV) infusion of sodium chloride can also boost chloride levels, resulting in
hyperchloremic metabolic acidosis. Symptoms include:
weakness
headache
nausea
cardiac arrest
HYPOCHLOREMIA
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.
HYPERPHOSPHATEMIA
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
HYPOPHOSPHATEMIA
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
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.
Normal levels of electrolytes are:
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
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.
Prognosis
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 bodyνs tissues and adversely affect the bodyνs
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, brewerνs 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
brewerνs 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.
TRACE MINERALS
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 chromiumνs 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 brewerνs yeast.
Chromium should not be taken in excess howeverσthere 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 childrenνs
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.
NON-ESSENTIAL TRACE MINERALS
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 σ 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, boronνs
benefits to human health are recent discoveries, just since the mid-1980s.
Microgram amounts are not considered toxic.
Silicon σ Silicon is
important in the composition and calcification of cartilage to produce bone,
and is common in unrefined foods of plant origin.
Vanadium σ 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.
Vitamin A
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 ladden
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
Vitamin B1 (thiamine)
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
Vitamin B2 (riboflavin)
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
Vitamin B5 (Niacin, Niacinamide)
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
Vitamin B6 (pyridoxine)
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
Vitamin B12 (cobalamin)
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
Biotin
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
Choline
Eczema
High blood pressure
High cholesterol
level
Bleeding ulcer
have difficulty
losing weight
Folic Acid
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
PABA (para amino benzoic acid)
Skin sensitive to
sun, photosensitivity
White patches on
skin, loss of pigment, vitiligo
Constipation
Depression
Irritability
Low sex drive
Lupus erythematosus
Scleroderma
Pantothenic Acid (Vitamin B-complex)
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
Vitamin C
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
Vitamin D
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
Vitamin E
Muscular swelling or
wasting, muscular dystrophy
Brittle and falling
hair
Hemolytic anemia
FEMALE: Menstrual
discomfort
MALE: Low sex drive