Boron is a trace mineral essential for various physiological functions in the human body. Despite being required in small amounts, boron plays a significant role in bone health, hormone metabolism, and cognitive function. Its mechanisms of action include facilitating the metabolism of calcium, magnesium, and vitamin D, promoting bone growth and maintenance, and regulating the levels of steroid hormones such as estrogen and testosterone. Boron also aids in the absorption of essential minerals, supports joint health, and may contribute to cognitive function. Natural sources of boron include fruits like apples, grapes, and raisins, as well as nuts, legumes, and certain vegetables like broccoli and avocado.

Applications: Hormone regulation, Bone health support, Cognitive function

Dosage: 6mg

Recommended Source: Boron

Overconsumption: Gastrointestinal upset, Impaired kidney function

Contraindications: n/a

Calcium is an essential mineral, plays a pivotal role in various physiological processes within the body. Primarily known for its role in maintaining strong bones and teeth, calcium also contributes to muscle contraction, nerve signaling, and blood clotting. Mechanistically, calcium ions are crucial for the release of neurotransmitters at synapses and the initiation of muscle contraction by binding to regulatory proteins like troponin. Moreover, calcium helps regulate cell function, ensuring proper cellular communication and enzyme activity. Adequate calcium intake is vital throughout life, particularly during childhood and adolescence when bone growth is rapid. Insufficient calcium intake can lead to osteoporosis, a condition characterized by weak and brittle bones. Dietary sources rich in calcium include dairy products, leafy greens, fortified foods, and certain types of fish. Supplementation may be necessary for individuals with dietary restrictions or those at risk of calcium deficiency due to inadequate absorption or increased demand, such as during pregnancy or lactation.

Applications: Bone health (osteoporosis), Muscle function, Nerve signaling, Blood clotting

Dosage: 500-2000mg

Recommended Source: Calcium

Overconsumption: Kidney stones, Constipation

Contraindications: Hypercalcemia, Certain kidney & heart conditions

Magnesium is a vital mineral involved in numerous biochemical processes within the body. It serves as a cofactor for hundreds of enzymes involved in energy production, protein synthesis, muscle and nerve function, and regulation of blood glucose and blood pressure. Magnesium plays a crucial role in maintaining bone health, heart rhythm, and immune system function. Its mechanisms of action include supporting the relaxation of muscles and blood vessels, thus aiding in the prevention of muscle cramps and promoting cardiovascular health. Additionally, magnesium facilitates the synthesis of DNA, RNA, and proteins, contributing to overall cellular function and repair. Natural sources of magnesium include green leafy vegetables like spinach and kale, nuts, seeds, whole grains, legumes, and certain types of fish.

Applications: Muscle relaxation and contraction, Energy metabolism, Hormone regulation, Nervous system regulation

Dosage: 200mg

Recommended Source: Magnesium

Overconsumption: Diarrhea or gastrointestinal discomfort, Muscle weakness or lethargy

Contraindications: Kidney impairment

Iron is a vital mineral essential for various physiological functions in the body. It plays a critical role in the production of hemoglobin, the protein in red blood cells responsible for transporting oxygen from the lungs to tissues throughout the body. Iron also contributes to energy metabolism, DNA synthesis, and proper immune function. Its mechanisms of action include oxygen transport and storage within the body, as well as serving as a cofactor for enzymes involved in energy production and metabolism. Natural sources of iron include lean meats, poultry, fish, beans, lentils, tofu, spinach, fortified cereals, and nuts. Iron deficiency can lead to anemia, fatigue, weakness, and impaired immune function, highlighting the importance of maintaining adequate iron levels through dietary intake or supplementation to support overall health and well-being.

Applications: Oxygen transport in the blood, Energy production support, Immune function maintenance

Dosage: 10-150mg (higher doses split into 3x/day)

Recommended Source: Iron

Overconsumption: Gastrointestinal irritation, Iron toxicity leading to organ damage

Contraindications: Hemochromatosis, gastrointestinal disorders

Iodine is a crucial trace mineral required for the synthesis of thyroid hormones, which regulate metabolism, growth, and development throughout the body. Its primary role lies in the production of thyroxine (T4) and triiodothyronine (T3), hormones essential for maintaining proper metabolic rate, temperature regulation, and brain development, particularly during pregnancy and infancy. Iodine's mechanisms of action include being incorporated into thyroid hormones synthesized by the thyroid gland. Natural sources of iodine include iodized salt, seafood, seaweed, dairy products, and eggs. Deficiency in iodine can lead to thyroid disorders such as hypothyroidism and goiter, as well as impaired cognitive development, particularly in children.

Applications: Thyroid hormone synthesis, Metabolic rate regulation, Cognitive development support, particularly in infancy

Dosage: 150mcg

Recommended Source: Iodine

Overconsumption: Thyroid dysfunction or hyperthyroidism, Autoimmune thyroid disorders

Contraindications: Thyroid disorders

Selenium is an essential trace mineral with antioxidant properties that play a crucial role in various biochemical processes within the body. It is a component of selenoproteins, which are enzymes involved in antioxidant defense, thyroid hormone metabolism, DNA synthesis, and immune function. Selenium's mechanisms of action include acting as a cofactor for antioxidant enzymes such as glutathione peroxidase, which helps neutralize harmful free radicals and protects cells from oxidative damage. Natural sources of selenium include Brazil nuts, seafood (such as tuna, sardines, and shrimp), meat, poultry, eggs, and certain grains and vegetables, depending on soil selenium content. Selenium deficiency can impair immune function, increase the risk of oxidative stress-related diseases, and negatively impact thyroid function.

Applications: Antioxidant defense enhancement, Thyroid hormone metabolism support, Immune system function maintenance

Dosage: 50-300mcg

Recommended Source: Selenium

Overconsumption: Selenium toxicity leading to selenosis, Gastrointestinal upset and hair loss

Contraindications: Selenosis, autoimmune conditions

Zinc is an essential trace mineral critical for numerous physiological functions in the body. It serves as a cofactor for over 300 enzymes involved in metabolism, immune function, protein synthesis, and wound healing. Zinc's mechanisms of action include supporting the immune system by regulating the function of various immune cells and promoting the production of antibodies and cytokines. Additionally, zinc is essential for DNA synthesis, cell division, and growth, making it crucial for proper development and reproduction. Natural sources of zinc include meat, shellfish, poultry, dairy products, nuts, seeds, and whole grains. Zinc deficiency can impair immune function, delay wound healing, and negatively impact growth and development.

Applications: Immune system function enhancement, Wound healing support, DNA synthesis and cell division regulation

Dosage: 30mg

Recommended Source: Zinc

Overconsumption: Gastrointestinal discomfort, Impaired immune function or copper deficiency in excess

Contraindications: Copper deficiency, gastrointestinal disorders