Minerals (calcium, phosphorus, Iron, Magnesium, ZInc, Copper, Iodine, Flouride, Selenium, Manganese, chromium, cobalt, sulfur, Choline Flashcards
Iron (FE)
Bone formation
Anemia
Oxygen transport
enzyme cofactor
Antioxidant: Cu, Fe: pass the baton back and forth.
MOA used Iron,
Immune system: molecules that contain Fe, when they encounter certain species they burst iron. Kill off bacteria and viruses.
Make red blood cells.
Certain species like Iron, some do not like iron.
Digestion/absorption: you have to have stomach acidity to absorp.
Absorb in Small intestine. Very hard to absorb. Too much iron is TOXIC.
Enhancers: B12, Folate, Cu, Lacic, Citric, Nickel, Tartaric, sugars, mucin, meat.
Vitamin C can help absorb it.
Antagonist: Calcium: will not be able to absorb. Need proteases in SI to absorb.
Digestive Enzymes:
Store: In the Liver, Red blood cells, bone marrow, spleen.
Excretion: some in the stool, some in urine. Excretion through bleeding.
Stages of Lifecycle: very little first 6 onths.
6-12 mo a little more
think of growth spurts when you need more.
Men need the most as teenagers, when they become adult (slightly less)
Women: need more when they start periods until they end period.
Pregnancy: need more (highest)
slighlty more then men and women during lactation.
Food: red meat, organ meat, greens, molasses, nuts, legumes, yolks, fortified cereals.
Oxalates will bind iron (wont have alot)
deficiency: anemia , Plummer Vinson ,
Microcytosis, Palpitations, SOB, Glossitis, Stomatitis, Dysphagia, Anemia, Intestinal malabsorption.
Plant based iron that turns into a kelate
prenatals have 25-35 mg of iron.
Only use iron based prenatals if they have heavy periods or pregnant.
Avoid in : Thalassemia, Hemochromatosis.
Klaire labs: cherry chewable iron. Do not give every day. Give every other day.
RDA: CH: <1-11 mg UL 40 mg
Audlts: 8-27
Symptoms of excess: Hemochromatosis, Liver damage, Free radical damage, copper skin color.
Diagnostic: serum Iron IBC %
ferritin: acute phase reactant (when ferritin goes up in sickness, it is not a good indication of iron deficiency/more inflammation) Ferritin is being mobilized from an inflammatory stand point.
Transferin (high): alot of iron, low alot of iron
Iron binding capacity: high (low iron), low (high iron).
Ferritin (high) too much iron or a bunch of inflammation. Can lead to anemia inflammation which can lead to low iron if iron is used up to fight the inflammation.
CBC (hemoglobin, mchc, hematocrit) when low, iron itself is low. When High, it is not iron level.
Iron panel includes serum iron, ferritin, transferin, total binding capacity.
Interactions: PPIs (iron and calcium is a problem) anything that changes stomach acidity (will bind with iron),
coffee, oxalate, phytate, fiber, polyphenols, toxic metals,
Fe, Ca, Mg, Zn, CU: minerals bind to levothyroxine and you will not absorb it.
Take one hour before you eat.
Zinc (Zn)
> 200 enzyme functions
Energy metabolism, Protein, Collagen, Immunity, ALK phosphatase, Sexual maturation, sensory, MT, SOD, Detox, Insulin Function. sensory, neurotransmitters, helps with vitamin A conversion. genetic expression, zinc fingers: brush border of gut have zinc fingers, pull things in. testosterone production, DNA synthesis, muscle mass production. nerve conduction, taste. Sensory!!
poor acidity, harder to metabolize
Store: liver, skeletal muscle, bone, kidneys
Distibute: Primarily in all organs and tissues
excretion: stool and urine
infancy>childhood>adolescence
men need more than women
women need more in pregnancy and slightly more in lactation.
Zinc (antiviral, immune function) EBV flare with recurrent mono.
Food: seafood, meat, liver, soy, pumpkin seeds, legumes, cashews, skin of potato, yeast, soybeans
Deficiency: Acrodermatits, enteropathica, poor healing, eczema, acne, malabsoprtion, inflmmation, infertility, sensory disorders, PICA, Picky appetite, Diabetes, loss of smell, taste, vision dysfunction, vitamin A deficiency, pregnancy, lactation,
Nails: white lines
Antagonists: Antacids, CU, Stress, steroids, Ca, Diarrhea, Malabsorption, alcohol, hormones, sugars, iron, diabetes, processed foods, vegetarian diet, fiber
Enhancers: animal proteins,
Toxicity: burning on hands and feet, N/V, Metallic taste, Abdominal pain and cramps, Low CU, Low HDL, high cholesterol.
tests: serum, RBC Zn, WBC Zn, Alk Phos, (on CMP) , Hair, taste test
Copper (Cu)
Function: involved in iron production, Bone, Hair, Skin, Immunity, Hemoglobin, Thyroid function, Neurotransmitters, Oxidase, SOD,
Electron transport chain, Neurologic: monoaminoxadase, catacholamine, dopamine>epinephrine>norepinephrine,
Copper SOD is the cytosol, zinc follows copper.
Magnanese/magnesium SOD- mitochondria
cytochrome complex function because copper and iron go between different valence states.
Angiogenesis (blood vessel) generation and creation of blood vessels. Copper dependent.
Lack of copper can make you iron deficient
Digestion: need acidity, mineral transporters, copper can be impaired by presence of zinc, iron , calcium, magnesium.
Storage: kidneys, liver, brain , adrenals (neurotransmitter prodcution)
excretion: bile, stool, urine
Stages of lifecycle:
energy, blood vessel formation: (growth!!) infancy to childhood (bump), childhood to adolescents (bump), as adult : no difference, higher need in pregnancy, even higher in lactation.
food: chocolate, nuts, dried fruits, seafood, liver, organ meats, eggs, milk, oysters, salmon,
deficiency: loss of pigment in skin and hair, Iron resistant anemia, microcyctic anemia, poor muscle coordination, excess (low cholesterol) , Thyroid dysfunction.
hypochromic anemia (not as colorful)
supplementation: Chelate, citrate, gluconate, sulfate (blended in to a multivitamin)
Thorne has a copper citrate supplement
excess: wilson’s disease, jaundice, Hematuria
Test: serum, ESOD, Ceruloplasmin, RBC Cu, Hair,
obvious signs of qilsons: golen rings around cornea (kayser fleisher rings)
vitamin A (fat soluble) Retinol/ not a mineral
Instructs genes to activate and to do things.
-bone development (growth)
-thyroid
-Immuninty
-gene expression
-cornea, retina
-antioxidant (A,C, E)
-Anti-cancer
-Help you burn fat (can be deficient in type 11 diabetic)
- wound healing
- stored in the Liver
Digestion: need a little bit of acid, must need to break down fat. If you dont have gallbladder (digesting fat is hard), need lipase and bile.
Same for E, K, and D .
Calcium
- Most abundant mineral
-RDA:
19-50: M and F: 1000mg
51-70: M: 1000 mg, Females 1200 mg
71+: 1200 mg
Absorption increased with calcitriol, lactose
-Maintains bones, teeth, heart function, smooth muscle contractions, clotting, nerve transmission.
Low blood calcium –Increase release of PTH–Increase release of calcitriol (D3)–increased intestinal absorption of calcium (increase blood calcium)
Calcitriol and PTH stimulate osteoclasts to crush bones which releases calcium into the blood (bone resorption)
PTH + calcitriol stimulate kidneys to increase calcium reabsorption .
-High blood calcium - increases release of calcitonin– Decreases blood calcium
a. calcitonin attaches to osteoclasts and activates an enzyme that prevents calcium from being rleased into blood.
b. calcitonin decreases kidney reabsorption of calcium.
Parathyroid hormone want to keep calcium HY / increases bone resorption/ RIDs calcium from Bone
Calcitonin: keeps calcium low/decreased bone resorption: calcitonIN/keeps calcium IN bone.
Deficiency: tetany, osteoporosis/osteopenia, tooth decay.
Sources: Tofu, Green leafy vegetables, legumes, dairy.
phosphorus
- second most abundant mineral
-Ca + P = hydroxyapatite
-Makes bones and teeth rigid
-Part of DNA + RNA - component of ATP
-Component of phospholipids
-PTh + Calcitriol regulate phosphorus levels
Sources:
Cheese, Chicken, Eggs, fish, meat, milk, dark soda.
Iron
-component fo hemoglobin
-transfers 02 (oxygen) to body’s tissues
-component of enzymes such as catalase
-Interacts with Copper and zinc
-States of iron
a. Ferric - food
b. Transferrin- Binds iron and TRANSports it through body
c. Ferrous - most readily absorbed
d. Ferritin- stored iron
IRon overload (hemochromatosis)
Iron chelation (remove excession)
Deficiencies:
P: pale tongue, pale conjunctiva, Pica
A: anemia (microcytic)
W: weakness
S: spoon shaped nails (Koilonychia)
Sources:
Heme iron: Animal sources
a. easily absorbed
Non-heme iron : plant sources
a. needs extra help to be absorbed
b. Ascorbic acid (vitamin C), lactic acid, and gastric juices can help absorption,
c. calcium can help with presence of oxalate.
d. Foods that hvae calcium but lack oxalates, tannins and eggs intefere with absorption.
HeMEAT: animal sources (chicken, fish, meat)
NON-heMEAT: Non-animal sources (beans, cereal, lentils, spinach)
Magnesium
Attributes:
about 1/2 of all mg in bone, other 1/2 intracellular
-muscle contractions, blood clotting, strong teeth and bones,
-ATP more stable with Mg
-Glycolysis, fatty acid synthesis, protein synthesis.
-central core of chlorophyll
-magnesium needs are increased with higher dietary intake of calcium, vitamin D, protein.
Deficiency: rare: tremors, numbness, tingling, cramps.
Widely distributed among foods
Nuts
U
Most foods/milk
Bread
Zinc
-immunity and wound healing
-Cell division, DNA/RNA stability
-Carb metabolism
-can exert insulin like effect (insulin memetic promoting action)
-Contributes to taste
Zinc
Insulin action/Immune function
Taste
Stabilize DNA/RNA
Excess Zinc nullifies iron or copper absorption, leading to iron or copper deficiency.
-phytates and copper may decrease zinc absorption.
Zinc deficiency symptoms:
Wound healing
compromised immune system
Alopecia
Loss of appetite/taste
Deficiency in teens: growth retardation and sexual immaturity.
copper
copper + Zn
Iron metabolism
CERuloplasm stores and carries copper
-cofactor for several enzyme based reactions.
-Iron metabolism (COPS put criminals behind IRON bars)
-HEMOGLOBIN FORMATION
-Excess Zinc reduces Copper
-Excess Copper reduces Zinc
Deficiency:
Wilson’s Disease (Kyser Fliescher rings)
-Neutropenia
-Weakness
-Microcytic Anemia
Sources:
Seeds
Potatoes
Oyesters
Nuts
Green Veg
E
Shell fish
Iodine
helps with synthesizing thyroid hormones, protein and enzymatic activity.
-Essential componenet of T3 (Triiodothyronine) and T4 (Thyroxine)
- Central Nervous system development.
Deficiency: Goiter
Sources: Iodized salt, seaweed, shellfish, fish.
Flouride
99% of fluoride in the body is stored in teeth and bones/makes them strong.
-Prevents tooth decay (dental caries) progression
-contributes to bone formation. Too much fluoride may cause fluorosis.
-Deficiency: Dental Caries.
Sources: Soil, Fluoridated water, Tea (SoFT)
Selenium(updated)
DNA repair
Works with Vitamin E
Antioxidant (along with beta carotene, vitamin C, Vitamin E)
DNA repair
Antioxidant
Tissue Respiration tissue respiration denotes the exchange of respiratory gases within an aggregation of cells in the course of the biological oxidation of nutrients. The oxygen received by the cells from the capillary blood is consumed in oxidative metabolism, and at the same time the metabolic end product carbon dioxide is released into the capillary blood
Deficiency
Keshan’s diesease (cardiomyopathy)
Infertility
Myalgia
Sources: Fish, Grains, Dairy, Meat, Poultry, Soil, Dates, ALmonds.
Manganese
Central nervous system (associated with)
Cofactor for several enzyme reactions
it functions as a cofactor for a variety of enzymes, including arginase, glutamine synthetase (GS), pyruvate carboxylase and Mn superoxide dismutase (Mn-SOD). Through these metalloproteins, Mn plays critically important roles in development, digestion, reproduction, antioxidant defense, energy production, immune response and regulation of neuronal activities.
Excess Manganese leads to manganism
Deficiencies: Rare; Limited data suggests decreased bone health and metabolic function
Sources: Shellfish, Grains, Legumes, Nuts.
Chromium
-Carbohydrate metabolism
-Activates insulin receptors, promoting insulin action
-Nicacin and Vitamin C helps absorption .
-CINCH : Carbohydrate metabolism
Insulin action
Niacin
C (vitamin)
cHromium
Deficiencies:
Rare
Insulin Resistance
Neuropathy
Sources: Grape Juice , Liver, Oysters, Potatoes, Yeast
