Vitamin Supplements

Zinc Minerals

Zinc is one of the most thoroughly researched and widely deficient minerals. About a thousand papers are published each year indicating its value for a variety of conditions. The best absorbed forms of zinc include zinc picolinate, amino acid chelate, citrate and gluconate. Zinc supplementation is relatively non-toxic. In doses of 2000mg symptoms of nausea, vomiting, fever and severe anaemia have been reported. Small amounts of zinc, particularly in the form of zinc sulphate, can act as an irritant in the digestive tract when taken on an empty stomach. There is also some evidence that zinc, at levels of 300mg per day, may impair rather than improve immune function. It is generally considered safe to supplement up to 50mg per day.

Zinc is an iron, manganese and copper antagonist, so an adequate intake of these minerals is recommended if large amounts of zinc are taken over a long period of time. Manganese is very poorly absorbed. It is therefore generally advisable to supplement half as much manganese as zinc if more than 20mg of zinc is supplemented per day. The normal requirement for zinc is about ten times that of copper. Since the average intake of copper for those on a healthy diet is in the order of 2mg, those supplementing more than 20mg of zinc may be advised to add1mg of copper for each additional 10mg of zinc. It is also best to ensure that at least 12mg of iron is supplemented when taking more than 20mg of zinc.

Copper Minerals

Copper deficiency is quite rare, probably because we receive it from drinking water as well as from unrefined foods. The best absorbed forms of copper include copper amino acid chelate and gluconate. Requirements are low (2mg per day) and only 5mg a day is required to correct deficiency. Copper toxicity does occur, mainly due to excessive intake as a result of copper plumbing. Copper is also a strong antagonist of zinc, and for this reason it is not advisable to supplement more than 2mg or a tenth of one’s intake of zinc. Copper also depletes manganese.

Manganese Minerals

Only 2-5 per cent of dietary manganese is absorbed, so larger dietary intakes have a small effect on overall body levels. The best forms for absorption include amino acid chelates, gluconates and orotates. There is some evidence that vitamin C may help the absorption of manganese. In animals it has been shown to be one of the least toxic of all trace elements. Toxicity has never been reported in man. A daily intake of up to 50mg is considered safe. Excessive zinc or copper intake interferes with manganese absorption.

Selenium Minerals

Selenium is required in very small amounts of 25-200mcg per day. It comes in two forms: organic such as selenomethionine or selenocystine, sometimes, in the form of selenium yeast; and inorganic sodium selenite. The inorganic form is more toxic — toxicity occurs at levels of 1000mcg or more. The organic forms show toxicity above 2000mcg. No toxicity has been reported with either form at intakes of up to 750mcg. An intake of up to 500mcg for an adult is generally considered safe. In view of the relatively small difference between a bene‑

Ficial and a detrimental intake, selenium should also be kept out of reach of children.

Chromium Minerals

Chromium is found in two forms in nature — hexavalent and trivalent. Hexavalent chromium is much more toxic. However, it is not found in food or supplements so contamination can only occur from occupational exposure. Trivalent chromium has very low toxicity, partly because so little is absorbed. The best-absorbed forms of chromium are picolinate and amino acid chelate. Cats show signs of toxicity at 1000mg per day. An intake of up to 500mcg is certainly considered safe.

The Safety of Herbal Remedies

There are good grounds for being more cautious about herbal remedies. Many are not nutrients as such and may contain compounds that exert powerful effects on the body’s chemistry. More is not necessarily better. Therefore it is wise not to exceed the stated dose for herbs and it is best to visit a qualified herbalist for a comprehensive recommendation. However, as far as I am aware, there are no reports of cat’s claw or echinacea being toxic even when used at levels considerably above the recommended doses.

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