Vitamin Supplements

Cobalt

FACTS:

A mineral that is part of vitamin B12.

Usually measured in micrograms [mcg.].

Essential for red blood cells.

Must be obtained from food sources.

No daily allowance has been set for this mineral, and only very small amounts are necessary in the diet [usually no more than 8 mcg.].

WHAT IT CAN Do FOR You:

Stave off anaemia.

DEFICIENCY DISEASE:

Anaemia.

BEST NATURAL SOURCES:

Meat, kidney, liver, milk, oysters, clams.

SUPPLEMENTS:

Rarely found in supplement form.

TOXICITY:

No known toxicity.

ENEMIES:

Whatever is antagonistic to B12.

PERSONAL ADVICE:

If you’re a strict vegetarian, you are much more likely to be deficient in this mineral than someone who includes meat and shellfish in his or her diet.

Copper

FACTS:

Required to convert the body’s iron into haemoglobin. Can reach the bloodstream fifteen minutes after ingestion.

Makes the amino acid tyrosine usable, allowing it to work as the pigmenting factor for hair and skin.

Present in cigarettes, birth-control pills, and automobile pollution.

Essential for the utilisation of vitamin C.

The RDA has not been set by the National Research Council, but 2 mg. for adults is suggested.

WHAT IT CAN Do FOR You:

Keep your energy up by aiding in effective iron absorption.

DEFICIENCY DISEASE:

Anaemia, edema.

BEST NATURAL SOURCES:

Dried beans, peas, whole wheat, prunes, calf and beef liver, shrimp, and most seafood.

SUPPLEMENTS:

Usually available in multivitamin and mineral supplements in 2-mg. doses.

TOXICITY:

Rare.

ENEMIES:

Not easily destroyed.

PERSONAL ADVICE:

As essential as copper is, I rarely suggest special supplementation. An excess seems to lower zinc level and produce insomnia, hair loss, irregular menses, and depression.

If you eat enough whole-grain products, and fresh green leafy vegetables, as well as liver, you don’t have to worry about your copper intake.

Fluorine

FACTS:

Part of the synthetic compound sodium fluoride [the type added to drinking water] and calcium fluoride [a natural substance].

Decreases chances of dental caries, though too much can discolour teeth.

No RDA has been established, but most people get about 1 mg. daily from fluoridated drinking water.

WHAT IT CAN Do FOR You:

Reduce tooth decay.

Strengthen bones.

DEFICIENCY DISEASE:

Tooth decay.

BEST NATURAL SOURCES:

Fluoridated drinking water, seafoods, and gelatin. SUPPLEMENTS:

Not ordinarily found in multimineral supplements.

TOXICITY:

20 to 80 mg. per day.

ENEMIES:

Aluminium salts of fluorine.

PERSONAL ADVICE:

Don’t take additional fluoride unless it is prescribed by a physician or dentist.

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