Minerals: Mg, Phosphorus, Na, Cl, K, Mn, Se, I Flashcards
Magnesium (Mg)
-1/2 of all magnesium found in bone, other 1/2 found inside cells (intracellular)
-muscle contraction, blood clotting, strong teeth and bones
makes ATP more stable
MAgnesium
T
P
-Reduce acidity of muscle by relaxing it
-Glycolysis, fatty acid synthesis, protein synthesis,
-central core atom of chlorophyl
-Magnesium needs are increased with higher dietary intake of calcium, vitamin D and protein.
Deficiency symptoms: Very rare, tremors, numbness and tingling, cramps, fatigue, arrythmia, anxiety/irritability, constipation.
store in bone, muscle tissue
excretion through urine
Stages of lifecycle: growth pattern, infancy to child, increase young adolescence, same through adulthood. Higher need for men vs women. Biggest need for women (pregnancy)
calcium to magnesium: 1:1 or 2:1
Sources: widely distributed among foods
a. bread, milk, nuts
b. anything with chlorophyl
c. animal
Magnes-iNuMB
Nuts
u
Most foods/MILK
Bread
Supplemental forms: magnesium sulfate (epsom salt)
magnesium citrate, magnesium chloride, magnesium oxide.
Not easily to absorb, want it to hang out in the gut so it absorbs water to aid in constipation.
Chelates are better for everything else (glycinate, malate, L-Threonate(crosses blood brain barrier) effective for migraines and cluster headaches, agitated.
Torate: uses the torine to activate to make bile acid and to help with cardiovascular health and vision.
Toxicity: can cause loose stools if you take too much.
Too much mg, build up in system can cause muscle weakness and arrythmia because you don’t have balance of mg and ca.
700 -800 mg/day.
Glutathione and magnesium should be given together to support the detox pathway.
Drug/nutrient interactions: diuretics, PPI, steroids,
Phosphorus
second most abundant mineral
-combines with calcium to make hydroxyapatite
-Helps balance pH
-Makes bones and teeth rigid
-Part of DNA and RNA (cell membrane/phospholipid bilayer)
- A component of ATP
RNA Phosphorus
ATP
DNA -PTH and calcitriol regulate phosphorus levels. -easily absorbed with calcium, vitamin D controls the absorption of both.
Excretion: urine
Stages: Infancy to childhood
childhood to adolescents
adolescents (most)
cut by 60 % after and remain for rest of life
No difference if male or female \
Food: Cheese, chicken, eggs, fish, meat, milk, soda
CHEF DoM
Cheese, chicken
pHosphorus
Eggs
Fish
Dark soda
o
Meat, Milk
Deficiency is rare
poor energy, arrythmia, poor acid/base balance.
*We do not supplement this
Refeeding Syndrome: hyperphosphatemia
Drug/nutrient interaction: antacids, laxatives, Diuretics
sodium (Na)
outside the cell in the intracellular
cation + charge
How we move
NA outside, potassium inside
regulates blood pressure
wherever sodium goes, water follows.
Helps with energy production
Fluid balance, electrolytes balance
Digestion/absorption: esophageal, stomach, SI, colon
very passive, very easy to do.
Excretion: urine and sweat
store in interstitial fluid.
Stages:
larger need as children
adolescent to adulthood (50) stable
50+ down
70+ down again.
food sources: everywhere: table salt, processed foods, meat,
If you are deficient may have low blood pressure (POTS)
Drug/nutrient interactions: Diuretics, SSRI, NSAIDs, Cardiac meds (anti-arthymics)
DASH diet: Low sodium, high potassium diet.
Water follows salt, excreting more water.
Chloride (Cl)
Anion: negative charge
Extracellular
Acid/base balance and fluid balance
Cystic Fibrosis
Digestion/absorption same as sodium
RDA: small amount in infancy
higher in childhood
adolescents it stays the same
50-70 small drops
No difference with M + F or Pregnancy and lactation.
Food: Anything with salt.
Toxic: in a hospital setting you will see this.
Potassium (K)
The major intracellular cation +
Helps move NA across the membrane
acid base balance
fluid balance
influence on insulin activity
muscle contraction
Part of glycolysis
Excreted through sweat and urine
stages of lifecycle:
Infancy to childhood jump
Increased need during lactation.
Food sources: Fruits, melons, beets, potato skins, bananas, prune juice, Fruits and vegetables.
Deficiency: Fluid imbalance. vomiting/diarrhea, fatigue, numbness, bone pain.
Supplemental: 99 mg
Manganese
C MaNganese S
Associated with the central nervous system (CNS)
Cofactor for several enzyme reactions.
Excess Manganese leads to manganism
cofactor for chondroitin sulfate cartilage and bone.
cofactor for enzymes
in Mitochondria (M)
reduce free radicals (MNSOD)
Tie between familial ALS and poor ability to produce manganese
MNSOD: a mitochondria-resident enzyme that governs the types of reactive oxygen species egressing from the organelle to affect cellular signaling.
Harder to absorb, protein bound, need stomach acidity
Sources: shellfish, Grains, legumes, nuts, (GLeN is the MAN)
Males need more
pregnant women need more
lactating women need the most.
RDA: 3 mg at the most
Deficient: skin, hair loss, nails, increased glucose tolerance.
Manganism: a condition characterized by dystonia, parkinsonism, and neuropsychiatric changes due to chronic Mn exposure.
Selenium
DNA repair
Tissue respiration
Antioxidant (along with beta-carotene, Vitamin C, vitamin E)
Works with Vitamin E
Some people cannot handle. when they get selenium, they feel hyperthyroid.
DATES:
DNA repair
Antioxidants
Tissue respiration
E (vitamin)
Selenium
dosage: 200 mcg
Signs of toxicity: Garlic breathe
Deficiency: Keshan disease (cardiomyopathy)
Infertility
Myalgia
Sources: Fish, grains, dairy, meat, poultry, soil
DUMPS
Dairy
u
Meat
Poultry
Soil
Lab testing: blood serum levels
-primarily designed to look at blood levels for overexposure.
Drug/nutrient interactions: Diuretic
Iodine
Synthesizing thyroid hormones, protein, and enzymatic activity
-Essential component of T3(Triiodothyronine) and T4 (Thyroxine)
tr ilOD othyronINE
thyrIOxDINE
- Central nervous system development
Filter through kidney
Children between 1-9 need less
infants needs 100-120 mcg (brain development)
adults 150 mcg
Sources: fish, iodized salt, seaweed, shellfish
loDINER
DINERs usually have SALTshakers or SALT packets on tables.
Deficiency: goiter, lack of energy,
infants: creationism
Good multivitamins have iodine in them.
Fibrocystic breast disease.
lab testing: blood and urine iodine collection.
Tsh high t4 low t3 low (iodine issue)
Calcium
