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What Is It
Trace minerals are those the body needs in only minuscule
amounts. For example, though the average-size person carries
around approximately 3 pounds of calcium, the trace mineral
manganese weighs in at only 1/2,500 of an ounce. Some trace
minerals, such as copper, iron, magnesium, selenium, and zinc,
have been studied extensively and are included elsewhere in
this web site. Others, discussed here, include boron, fluoride,
maganese, molybdenum, silicon, and vanadium.
What Does It Do
The vast majority of trace minerals act as coenzymes, which
(in partnership with the proteins known as enzymes) facilitate
chemical reactions throughout the body. They aid in forming
bones and other tissues, assist in growth and development,
make up part of the genetic material DNA, and help the body
burn fats and carbohydrates.
Common Uses
Boron, silicon, and fluoride
• Aid in building strong bones, teeth, and nails.
Manganese
• Treats heart arrhythmias, osteoporosis, epileptic
seizures, sprains, and back pain.
Vanadium
• May aid people with diabetes.
Molybdenum
• Helps the body use iron.
Prevention
Preliminary evidence suggest that some trace minerals are
(like their big brother calcium) good for the bones and may
be effective against osteoporosis. Along with silicon, manganese
helps build strong bones, and connective tissue, the durable
substance that holds much of the body together. Boron may
enhance bone health by preventing calcium loss and activating
the bone-maintaining hormone estrogen, whereas vanadium seems
to stimulate bone-building enzymes. And although fluoride
is known mainly for its ability to prevent cavities, some
studies suggest that it may also aid in protection against
bone fractures.
Additional Benefits
In addition to strengthening bones, manganese is part of the
enzyme superoxide dismutase, a potent antioxidant that plays
a role in protecting cells throughout the body. Furthermore,
some evidence suggests that manganese may benefit people with
epilepsy by reducing the likelihood of seizures. Researchers
are investigating the possibility that silicon may be useful
in guarding against heart disease. Blood vessel walls concentrate
this mineral, and people who get more silicon in their diet
may have a decreased risk of this disease. Because silicon
also strengthens connective tissue, it is sometimes used to
nourish hair, skin, and nails. Molybdenum helps the body use
its stores of iron and assists in the burning of fat for energy.
And, vanadium may be beneficial for people with diabetes because
of its ability to enhance or mimic the effects of the hormone
insulin, which regulates blood sugar (glucose) levels.
How Much You Need
There is no RDA for many trace minerals, because scientific
evidence is too scanty to provide a firm requirement. Instead,
a few have what's called an Estimated Safe and Adequate Daily
Dietary Intake: For manganese, it's 2.0 to 5.0 mg; for fluoride,
3.1 to 3.8 mg; for silicon, 5 to 10 mg; for boron, about 1mg;
for molybdenum, 150 to 500 mcg; and for vanadium, 10 mcg.
If You Get Too Little: A fluoride deficiency
makes people more prone to cavities, and a low boron intake
may weaken bones. Deficiencies of manganese, vanadium, and
silicon (determined mostly from animal studies) can result
in poor growth and development, imbalances in cholesterollevels,
and problems making insulin.
If You Get Too Much: In most cases, there
is no reason to take high doses of these trace minerals. However,
the majority do not cause serious adverse reactions when ingested
in large amounts. Manganese toxicity, which has been noted
in people inhaling the metal in mines, can cause severe psychiatric
disorders, violent rages, poor coordination, and stiff muscles.
High doses of boron (more than 500 mg a day) may produce diarrhea,
vomiting, nausea, and fatigue. Too much vanadium (more than
10 mg daily) can cause cramping , diarrhea, and a green tongue.
How To Take It
Dosage: Many bone-building formulas and multivitamin and mineral supplements contain varying doses of trace minerals,
including up to 3 mg of boron, 10 mg of manganese, 25 mg of
silicon, and 5 mg of vanadium. Most people don’t need
to take individual trace minerals, though single supplements
such as manganese (up to 100 mg a day) are available.
Guidelines For Use: Whether certain factors
affect absorption and whether one supplement form is preferable
to another is unclear. Boron is probably best taken as part
of a bone-building supplement that also contains calcium,
manganese, magnesium and other minerals. Manganese absorption
may be impaired by a high iron intake.
Other Sources
Manganese is present in whole grains, pineapple, nuts and
leafy greens. Nuts and leafy greens also supply boron, as
do broccoli, apples, and raisins. Vanadium is found in whole
grains, shellfish, mushrooms, soy products, and oats. Silicon
is available in whole grains, turnips, beets and soy products.
Caution!
• Molybdenum may aggravate symptoms of gout.
• Boron can affect hormone levels and should be used
with care by those at risk for cancer of the breast or prostate.
• Manganese may be toxic for anyone with liver or gallbladder
disease.
Latest Findings
A manganese-poor diet may raise the risk of heart disease,
according to preliminary results of a recent animal study
from the University of Maine. Animals lacking this mineral
produced less of a substance called glycosaminoglycan, an
important component of connective tissue found in arteries.
The researchers hypothesize this scenario makes LDL ("bad")
cholesterol more likely to accumulate in artery walls.
Shopping Hints
• A popular form of vanadium is vanadyl sulfate, which
appears to be easy on the stomach and efficiently absorbed.
• Some manufacturers claim that manganese picolinate
and manganese gluconate are better absorbed than other forms
of the mineral, but there's no real evidence to recommend
one specific form over another.
• A substantial and safe natural source of silicon is
vegetal silica, an extract of the herb horsetail.
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