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
- Medline – Copper [↩]
- ODS – Selenium [↩]
- UMD – Selenium [↩]
- Medline – Fluoride [↩]
- UMD – Manganese [↩]
- Medline – Chloride [↩]
- ODS – Chromium [↩]
- ODS – Iodine [↩]
Bryan DiSanto
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.
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