The Handy-Dandy, Exhaustive Guide To Vitamins & Minerals; Complete From Vitamin A to Zinc [Part 2]

Copper, Selenium, Fluoride, Manganese, Chloride, Chromium, & Iodine

Copper — helps form a number of enzymes, maintain blood vessels, and works with iron to create new red blood cells; 900 mcg/day.¹

Selenium — acts as an antioxidant and protects the body against free radical damage. Selenium also helps with thyroid function and immunity; 55 mcg/day.²³

Fluoride — small amounts help reduce tooth decay & cavities; 3 mg/day for women, 4 mg/day for men.⁴

Manganese — used in the body to form connective tissue, bones, and sex hormones. Manganese also helps support carb/fat metabolism and plays a role in calcium absorption. 2.3 mg/day for men, 1.8 mg/day for women.⁵

Chloride — comes paired with sodium in table salt/sea salt. Chloride helps with fluid balance and cell function; 2.3 g/day.⁶

Chromium — helps with blood sugar regulation and insulin function; 35 mcg/day for men, 25 mcg/day for women.⁷

Iodine — critical for thyroid function and the production of various thyroid hormones, including thyroxine, which is necessary for healthy metabolism; 150 mcg/day.⁸

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Minerals: 

Calcium | Potassium | Iron | Zinc | Magnesium | Phosphorus | Sodium | The Rest

References, Notes, Links

1. Medline - Copper [↩]
2. ODS - Selenium [↩]
3. UMD - Selenium [↩]
4. Medline - Fluoride [↩]
5. UMD - Manganese [↩]
6. Medline - Chloride [↩]
7. ODS - Chromium [↩]
8. ODS - Iodine [↩]

• About
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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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