You're Most Essential Minerals

Calcium

Functions: Critical in bone and tooth formation, useful for muscle contractions
Food sources: Dairy products, dark green leafy vegetables
Symptoms of Overdose: Kidney stones
Symptoms of depletion: stunted growth, and bone loss

Chloride

Functions: Fluid balance, acid balance
Food sources: salt from foods
Symptoms of Overdose: High blood pressure
Symptoms of depletion: Muscle cramps, stunted growth in children

Copper

Functions: Needed for the production of hemoglobin and red blood cells
Food sources: Nuts, legumes, and organ meats
Symptoms of Overdose: Liver damage
Symptoms of depletion: Anemia

Fluorine

Functions: Formation and maintenance of teeth
Food sources: Fluoridated water and toothpaste, seafood
Symptoms of Overdose: Nausea, vomiting
Symptoms of depletion: Tooth decay

Iodine

Functions: Aids in formation of the thyroid gland
Food sources: iodized salt, seafood
Symptoms of Overdose: vomit, diarrhea
Symptoms of depletion: enlarged thyroid gland, weight gain

Iron

Functions: Helps form hemoglobin
Food sources: Red meat, legumes, green leafy vegetables, nuts, dried fruit
Symptoms of Overdose: Liver damage, heart failure
Symptoms of depletion: anemia, fatigue, weakness

Magnesium

Functions: Transmit nerve impulses, and muscle contraction
Food sources: Dark green leafy vegetables, legumes, whole grains
Symptoms of Overdose: disrupted nerve functioning
Symptoms of depletion: fatigue, sore muscles

Phosphorus

Functions: Helps form strong bones and teeth, important for acid balance
Food sources: Legumes, nuts, whole grains
Symptoms of Overdose: Unable to absorb other essential minerals
Symptoms of depletion: Muscle weakness

Potassium

Functions: Fluid balance
Food sources: Legumes, meat, fruits
Symptoms of Overdose: induce vomiting
Symptoms of depletion: Fatigue, muscle weakness

Sodium

Functions: Critical for internal balance
Food sources: diet
Symptoms of Overdose: High blood pressure
Symptoms of depletion: muscle cramps

Sulfur

Functions: Stabilize body proteins
Food sources: Diet, mostly proteins

Symptoms of Overdose: none currently reported
Symptoms of depletion: none currently reported

Zinc