The Handy-Dandy, Exhaustive Guide To Vitamins & Minerals; Complete From Vitamin A to Zinc [Part 2]

Copper, Selenium, Fluoride, Manganese, Chloride, Chromium, & Iodine

Copper — helps form a number of enzymes, maintain blood vessels, and works with iron to create new red blood cells; 900 mcg/day.¹

Selenium — acts as an antioxidant and protects the body against free radical damage. Selenium also helps with thyroid function and immunity; 55 mcg/day.²³

Fluoride — small amounts help reduce tooth decay & cavities; 3 mg/day for women, 4 mg/day for men.⁴

Manganese — used in the body to form connective tissue, bones, and sex hormones. Manganese also helps support carb/fat metabolism and plays a role in calcium absorption. 2.3 mg/day for men, 1.8 mg/day for women.⁵

Chloride — comes paired with sodium in table salt/sea salt. Chloride helps with fluid balance and cell function; 2.3 g/day.⁶

Chromium — helps with blood sugar regulation and insulin function; 35 mcg/day for men, 25 mcg/day for women.⁷

Iodine — critical for thyroid function and the production of various thyroid hormones, including thyroxine, which is necessary for healthy metabolism; 150 mcg/day.⁸

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Minerals: 

Calcium | Potassium | Iron | Zinc | Magnesium | Phosphorus | Sodium | The Rest

References, Notes, Links

1. Medline – Copper [↩]
2. ODS – Selenium [↩]
3. UMD – Selenium [↩]
4. Medline – Fluoride [↩]
5. UMD – Manganese [↩]
6. Medline – Chloride [↩]
7. ODS – Chromium [↩]
8. ODS – Iodine [↩]

• About
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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP

ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).

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