Nutrient

Chemical Names/Forms of Nutrient

(list not complete)

Function

Deficiency Disease and/or Symptoms

Overdose Disease and/or Symptoms

Major

Food Sources

Iron

Ferric, ferrous, ferrous fumarate, ferrous sulfate, ferrous gluconate, carbonyl

Essential for the formation of hemoglobin and oxygen transport; increases resistance to infection; functions as part of the enzymes involved in tissue respiration

Hypochromic microcytic anemia (reduced red blood cell volume and a reduced concentration of blood hemoglobin); malabsorption; irritability; pallor (unhealthy pale appearance); lethargy (lack of energy and enthusiasm); inability to be physically active to desired level

Hemochromatosis (genetic condition where the body absorbs too much iron that may lead to diabetes, darkening of the skin, abnormal heart rhythm, or arthritis); hemosiderosis (a form of iron overload disorder)

Meat; legumes; whole-grain breads, cereals, or fortified or enriched grain products; dark green vegetables

Calcium

Calcium citrate, calcium carbonate, calcium lactate gluconate, calcium citrate malate, calcium phosphate

Builds and maintains bones and teeth; essential in helping blood to clot; influences transmission of ions across cell membranes; required for nerve transmission

Rickets (softening and weakening of bones in children); inability to maintain peak bone mass during childhood; increase in PTH (parathyroid hormone) which results in potential bone loss; increased risk of osteomalacia (softening of the bones that may lead to bowing and/or fractures); low calcium intake may be an important factor in many diseases, such as colon cancer and high blood pressure

Excessive calcification of bone; calcification of soft tissue (including the kidneys); hypercalcemia; vomiting; lethargy (lack of energy and enthusiasm); possible interference of the absorption of other minerals (iron, zinc, manganese); constipation

Dairy products: yogurt, cheese, milk; fortified or enriched grain products; some leafy green vegetables (collards, kale mustard greens, turnip greens); tofu (if made with calcium); sardines; salmon

Iodine

Iodine, potassium iodine

Helps regulate thyroid hormones; important in regulation of cellular oxidation and growth

Endemic goiter (goiter associated with an iodine deficiency resulting in abnormal swelling of the thyroid gland that causes a lump to form in the neck); depressed thyroid function; cretinism (condition of severely stunted physical and mental growth)

Possible thyroid enlargement; hypothyroidism (deficiency of thryoid hormones that disrupts heart rate, body temperature, and metabolism);  hyperthyroidism (production of too many thyroid hormones resulting in unexpected weight loss, rapid or irregular heartbeat, sweating, irritability); goiter formation (abnormal swelling of the thyroid gland that causes a lump to form in the neck)

Seafood; iodized salt; cottage cheese; eggs; cheddar cheese

Magnesium

Magnesium, magnesium citrate, magnesium oxide, magnesium sulfate

Required for many coenzyme oxidation-phosphorylations reactions; nerve impulse transmissions; assists with muscle contractions (i.e., heart pumping and movement of muscles)

Muscle tremors; convulsions; irritability; tetany (a condition marked by intermittent muscle spasms); hyperreflexia (condition involving overactive or overresponsive reflexes) or hyporeflexia (condition resulting in below normal or absent reflexes)

Diarrhea; transient hypocalcemia (low calcium in the bloodstream resulting in potential muscle cramping, confusion, and/or tingling in the lips and fingers)

Whole-grain breads, cereals, and other grain products; tofu; legumes; green vegetables

Zinc

Zinc, zinc citrate, zinc amino acid chelate, zinc picolinate, zinc sulfate, zinc acetate

Component of many enzyme systems and insulin; helps to breakdown carbohydrates, fats, and proteins; is an important structural component of many proteins

Decreased ability by the body to heal wounds; hypogonadism (when the sex glands produce too little or no sex hormones); mild anemia (a condition marked by a deficiency of red blood cells or hemoglobin in the blood resulting in an unhealthy pale appearance and weakness/fatigue); decreased taste acuity (tastes are not as strong); hair loss; diarrhea; growth failure; skin changes

Short-term gastrointestinal upset; vomiting; sweating; dizziness; copper deficiency; anemia; fever; central nervous system disturbances

Meat; egg yolk; oysters and other seafood; whole-grain breads, cereals, and other fortified or enriched grain products; legumes

Selenium

Selenium, selenium amino acid chelate, sodium selenite, L-selenomethionine

May be essential to tissue respiration; associated with fat metabolism and vitamin E; acts as an antioxidant

Myalgia (muscle pain), muscle tenderness; cardiac myopathy (heart muscle weakness that can lead to an increased risk of death); increased fragility of red blood cells; degeneration of the pancreas (organ that secretes enzymes that aid in digestion and hormones that help regulate the metabolism of sugars)

Skin and nail changes; tooth decay; and nonspecific gastrointestinal (related to the stomach and intestines) and neurologic (related to the brain, spinal cord, or nerves) abnormalities

Whole-grain breads, cereals, and other fortified or enriched grain products; onions; meats; seafood; vegetables (depending upon soil content)

Copper

Copper, copper citrate, copper amino acid chelate, copper glycinate, cupric oxide, copper gluconate, copper sulfate

Facilitates the function of many enzymes and iron; may be an integral part of RNA and DNA molecules; functions as an antioxidant

Pallor (an unhealthy appearance); retarded growth; edema (swelling); increased risk of osteoporosis, testicular failure, retinal degeneration (eye health), and cardiomyopathy (heart muscle weakness that can lead to an increased risk of death); reduced immune function

Wilson’s disease (copper deposits in the cornea, liver, and brain); cirrhosis of the liver (scarring of the liver that may eventually lead to the requirement of a liver transplant); deterioration of neurological (anything related to the brain, spinal cord, or nerves) processes

Poultry; shellfish; legumes; whole-grain breads, cereals, and other grain products

Manganese

Manganese, manganese sulfate, manganese amino acid chelate, manganese gluconate

Essential part of several enzyme systems involved in protein and energy metabolism

Impaired growth; skeletal abnormalities; neonatal ataxia

Extremely high exposure from contamination: severe psychiatric (related to mental illness) and neurologic (related to the brain, spinal cord, or nerves) disorders

Whole-grain breads, cereals, and other grain products; legumes; fruits; vegetables (leafy)

Chromium

Chromium, chromium picolinate, chromium amino acid chelate, chromium chloride, chromium nicotinate

Required for normal glucose metabolism; insulin cofactor

Glucose intolerance; impaired growth; peripheral neuropathy (damage to peripheral nerves that often causes weakness, numbness, and pain usually in the hands and feet); negative nitrogen balance (results in an increase in lean body mass [i.e., muscle mass] and a decrease in the body’s metabolism); decreased respiratory quotient (relates to what the body is using for energy [i.e., protein, carbs, or fat])

Toxicity has not been reported from food, however toxicity has been reported by taking too much chromium picolinate and has resulted in adverse effects, including skin lesions

Meat; whole-grain breads, cereals, and other fortified or enriched grain products; brewer’s yeast; corn oil

Molybdenum

Molybdenum, molybdenum amino acid chelate, sodium molybdate, ammonium molybdate

Part of the enzymes xanthine oxidase and aldehyde oxidase, which possibly reduce the risk of dental caries (cavities)

Very rare, but include changes in mental status; abnormalities of sulfur and purine metabolism

Goutlike syndrome (pain and inflammation in the joints; redness and swelling in the joints)

Breads, cereals, and other grain products; dark green leafy vegetables; legumes

Phosphorus

Phophorus, sodium phosphate, potassium phosphate, calcium phosphate

Builds and maintains bones and teeth; component of nucleic acids, phospholipids; acts as a coenzyme in energy metabolism; buffers intracellular fluid

Phosphate depletion is unusual, but when it occurs, it effects the renal (related to the kidneys), neuromuscular (related to the nerves and muscles), and skeletal systems, as well as blood chemistries

Hypocalcemia (low calcium in the bloodstream resulting in potential muscle cramping, confusion, and/or tingling in the lips and fingers) when the parathyroid gland is not fully functioning

Cheese; egg yolk; meat; poultry; fish; whole-grain breads, cereals, and other grain products; legumes

Potassium

Potassium, potassium citrate, potassium chloride, potassium gluconate, potassium bicarbonate

Helps regulate acid-base balance and osmotic pressure of body fluids; influences muscle activity, especially the heart muscle; potassium content of muscle is related to muscle mass and glycogen storage (i.e., an adequate supply of potassium must be present to form muscle)

Muscle weakness; decreased intestinal tone and distention; cardiac arrhythmias (abnormal heart rhythms), respiratory failure (when not enough oxygen passes from your lungs into your blood)

Mild hyperkalemia (elevated potassium levels in the blood) are generally well tolerated; however, very high levels of potassium can lead to cardiac arrest, muscle paralysis, and death

Fruits, especially orange juice, bananas, avocado, and dried fruits; yogurt; potatoes; meat; fish; poultry; soy products; vegetables; mushrooms