Daily Mineral Requirements for Healthy Living
- Calcium: 800-1200 mg. Remember, calcium citrate is much more absorbable than calcium carbonate (TUMS is utter crap), and the combination of calcium, vitamin D, and magnesium is best for strengthening bones.
- Magnesium: take an extra 400 mg a day.
- Zinc: Take at least 15 mg a day, but 25-50 mg is better.
- Chromium: 200-400 mcg.
- Iron: Women can get 15 mg a day in supplements, or just eat some eggs or liver.
- Selenium: Get 200 mcg a day.
- Omega-3 Fats: Here’s what’s important to know: what’s valuable about fish oil are two specific fatty acids called DHA and EPA. Only 1/3 or so of “fish oil” is actually DHA and EPA, so read the label and try to get at least 500-1000 mg of EPA/DHA daily. You can get that amount by eating fish a few times a week, taking gel caps, or using the actual liquid oil.
- CoQ10: Everyone else should be good with 50-100 mg.
- Ginkgo Biloba: Over 40, take 120 mg a day.
- Alpha-Lipoic Acid: Take 100 mg a day
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Saw Palmetto: Over 40, in any case, the dose is 320 mg a day, usually in two divided doses of 160 mg each.