Function: 
Biotin is needed to use energy in the body and to build glucose and fatty acids and it may be important in cell proliferation, gene expression, and DNA repair. 

Deficiency: 
Biotin deficiency leads to symptoms of lethargy, depression, hallucinations, muscle pain, numbness and tingling in extremities, lack of appetite, nausea, hair loss, and dry, scaly, red dermatitis. 

Sources & Absorption:
The body is unable to store Biotin for later use, therefore it must be consumed daily or every few days.  Good sources of Biotin include liver, egg yolk, grains, seeds, peas, beans, lentils, carob, peanuts, and nuts.  Biotin is also produced by good bacteria (probiotics) living in the large intestines.  Biotin is easily absorbed, however absorption is reduced when eaten with raw egg whites.

Toxicity:
Since Biotin is not stored in the body, there appears to be little to no risk of toxicity from consuming it. ​

​Function: 
Not only is Calcium used by the body in the formation of bone and teeth, it is also involved in blood clotting, nerve conduction, muscle contraction, enzyme regulation, and cell membrane permeability. 

Deficiency: 
Long-term deficiency may result in rickets in children, and osteoporosis, high blood pressure, colon cancer, and obesity in adults.  Short-term deficiency, characterized by low blood levels of Calcium may result in tetany with the symptoms of intermittent muscle contractions that fail to relax, muscle pain, muscle spasms, and numbness or tingling in the hands and feet. 

Absorption:
Vitamin D improves and regulates the amount of Calcium that is absorbed from our food.  Some fibers, oxalic acid, and phytic acid reduce absorption and are found in spinach, rhubarb, Swiss chard, beets, celery, eggplant, greens, okra, squash, currants, berries, peanuts, tea, and cocoa.  These foods are important sources of other nutrients, therefore let Calcium be a reminder that our diets require variety rather than a reason to avoid valuable foods. 

Sources:
Excellent sources of Calcium include dairy products and bones (found in some seafood items).  Good sources of Calcium include turnip, mustard greens, broccoli, cauliflower, kale, peas, beans, lentils, carob, and dried fruits.

Toxicity:
Self-supplementing of Calcium is not recommended, because Vitamins D and K2 play an important role in utilization and Calcium toxicity is possible.  Toxicity leads to increased calcium in the arteries, which may lead to atherosclerosis, heart attack, and stroke.  Increased consumption of plant-based food sources is safe and recommended.  Use the “Contact Me” section to request more information about calcium supplements.

* This information is not intended to encourage self-supplementation.   As you will read in individual nutrient content, self-supplementation can be unnecessary or even dangerous.  I highly recommend micro-nutrient blood testing before choosing to take any supplements that are not whole-foods based.
​
References:
Gropper SS, Smith JL, Groff JL. Advanced nutrition and human metabolism. 5th ed. Belmont, CA: Wadsworth; 2009.
Mahan L, Escott-Stump S, Raymond J. Krauses's food and the nutrition care process. 13th ed. St. Louis, Missouri: Elsevier Saunders; 2012.  

​Function: 
Chromium is a trace mineral, meaning that it is a mineral that the body needs in very small amounts.  Chromium increases insulin’s effectiveness in the body. 

Deficiency: 
May result in insulin resistance, high blood sugar, undesired weight loss, and peripheral neuropathy.   

Absorption:
Vitamin C may improve absorption when consumed at the same time.  Antacids and phytates (found mostly in grains and legumes) may reduce Chromium absorption when consumed at the same time.

Sources:
Good sources of Chromium include mushrooms, prunes, asparagus, organ meats, whole grains, meat, fish, poultry, cheese, cocoa, green peppers, green beans, spinach, apples, bananas, cinnamon, cloves, bay leaves, turmeric, tea, beer, wine, and brewer’s yeast.

Toxicity:
It is possible to consume too much Chromium in supplement form; do NOT self-supplement.  Micro-nutrient testing is required before supplementation.  Over supplementation of chromium picolinate has been associated with kidney failure and liver dysfunction.

​Function: 
Copper is a trace mineral, meaning that it is a mineral that the body needs in very small amounts.  It is a co-factor for many enzymes including antioxidant enzymes.  It is used by the body in the formation of bone, hemoglobin, red blood cells, and skin, cartilage, and tendon proteins.  Additionally, copper is involved in immune system function, nerve myelination, energy production, hair and skin coloring, taste sensitivity, fatty acid metabolism, and endorphin action. 

Deficiency: 
May result in osteoporosis, anemia, baldness, diarrhea, general weakness, impaired respiratory function, myelopathy, decreased skin pigment, reduced resistance to infection, increased triglyceride levels, and increased oxidative damage to cell membranes.  

Sources & Absorption:
Copper is found in liver, oysters, lobster, nuts and seeds, dried fruits, potatoes, whole grains, and cocoa.  Copper is best absorbed when consumed with protein.  Absorption is reduced when consumed with grains, legumes, zinc, iron, calcium, phosphorus, and vitamin C.

Toxicity:
It is possible to consume too much Copper in supplement form, so do NOT self-subscribe Copper supplements.  Micro-nutrient testing is required before supplementation.  Increased consumption of plant-based food sources, such as nuts, seeds, and cocoa, is safe.

Function: 
Folate works together with Vitamin B12 and is needed to build important proteins used throughout the body.  Some of these proteins are vital for neural function, proper cell replication and division, and blood cells. 

Deficiency: 
Folate deficiency leads to megaloblastic macrocytic anemia and the symptoms of fatigue, weakness, headaches, irritability, difficulty concentrating, shortness of breath, and palpitations. 

Sources & Absorption:
The body is unable to store Folate for later use, therefore it must be consumed daily or every few days.  Good sources of Folate include mushrooms, spinach, Brussels sprouts, broccoli, asparagus, turnip greens, other green vegetables, okra, peanuts, lima beans, pinto beans, kidney beans, other beans, lentils, strawberries, oranges, other fruit, and liver.  Some Folate is lost during cooking, and is therefore more abundant in raw fruits and vegetables than cooked ones.  Alcohol and a chemical found in seeds, peas, beans, lentils, carob, peanuts, cabbage, and oranges reduces absorption.
 
Toxicity:
Since Folate is not stored in the body, there appears to be little to no risk of toxicity from consuming it. However, Folic Acid, the synthetic form of Folate, has recently been linked to breast cancer and other health problems and is therefore not recommended.  ​

​Function: 
Magnesium is used by the body in the formation of bone, cell membrane stabilization, energy production, DNA regulation, and insulin utilization. 

Deficiency: 
Deficiency due to inadequate consumption of Magnesium is rare.  However, disease states, such as cardiovascular disease, renal disease, diabetes, high blood pressure, toxemia of pregnancy, and postsurgical complications, may interfere with absorption and cause deficiency.  Symptoms may include nausea, vomiting, anorexia, muscle weakness, spasms and tremors, personality changes, and hallucinations.

Absorption:
Carbohydrates, the naturally occurring starches and sugars found in produce and dairy, may increase absorption.  Many Americans may have difficulty absorbing Magnesium due to the above mentioned disease states. 

Sources:
Magnesium is found in coffee, tea, cocoa, nuts, peas, beans, lentils, carob, peanuts, whole-grains, sunflower seeds, spices, seafood, green leafy vegetables, milk, yogurt, blackstrap molasses, corn, carrots, and parsley.

Toxicity:
In general, self-supplementing of minerals is not recommended, because minerals are stored in the body and it is possible to over supplement.  Acute toxicity leads to diarrhea, nausea, flushing, double vision, slurred speech, and weakness.

​Function: 
Pantothenic Acid is needed to use energy in the body and to build cholesterol, bile salts, hormones, and fatty acids. 

Deficiency: 
Pantothenic Acid deficiency leads to symptoms of vomiting, fatigue, weakness, restlessness, irritability, and “burning feet syndrome”. 

Sources & Absorption:
The body is unable to store Pantothenic Acid for later use, therefore it must be consumed daily or every few days.  Pantothenic Acid is found in almost all plant and animal foods.  Pantothenic Acid is generally easily absorbed.

Toxicity:
Since Pantothenic Acid is not stored in the body, there is no risk of long-term toxicity.  However, excessive supplementing may result in temporary intestinal distress and diarrhea.

​Function: 
Riboflavin is needed to use energy in the body, to breakdown fat, and to utilize other important chemicals, including Vitamin B6, Folate, Glutathione, and Dopamine.

Deficiency: 
Riboflavin deficiency is called ariboflavinosis and includes the symptoms of redness, swelling, or lesions of the mouth and/or lips, tongue inflammation, anemia, and peripheral neuropathy.  

Sources & Absorption:
The body is unable to store Riboflavin for later use, therefore it must be consumed daily or every few days.  Riboflavin is found in eggs, meat, peas, beans, lentils, carob, peanuts, and green vegetables, such as spinach.  In general, riboflavin is better absorbed from animal products.  Absorption is reduced by alcohol, copper, zinc, iron, and manganese.

Toxicity:
Since Riboflavin is not stored in the body, there appears to be little to no risk of toxicity from consuming it. 

​Function: 
Selenium works together with Glutathione to aid in antioxidant function, is involved in iodine metabolism and therefore thyroid function, and is involved in energy production.
 
Deficiency: 
Selenium deficiency may lead to abnormal cell death in heart and joint tissues leading to congestive heart failure and degeneration of the joints.  It may also lead to symptoms of poor growth, muscle pain and weakness, loss of pigmentation of hair and skin, and whitening of the nail beds.
 
Absorption:
Selenium is easily absorbed.  Absorption is improved when vitamins C, A, and E are consumed at the same time.
 
Sources:
Selenium levels in soil vary greatly and therefore the amount of Selenium in food also varies greatly.  Brazil nuts are considered an excellent source of Selenium.  Other sources include mushrooms, animal products, and whole grains.
 
Toxicity:
Selenium toxicity is called selenosis and is caused by over supplementation.  Symptoms include nausea, vomiting, fatigue, diarrhea, hair and nail brittleness and loss, and paresthesia.  Do NOT self-supplement Selenium!