Daily Mineral Requirements for Healthy Living

by davegwan — published on May 28th, 2008
  1. 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.
  2. Magnesium: take an extra 400 mg a day.
  3. Zinc: Take at least 15 mg a day, but 25-50 mg is better.
  4. Chromium: 200-400 mcg.
  5. Iron: Women can get 15 mg a day in supplements, or just eat some eggs or liver.
  6. Selenium: Get 200 mcg a day.
  7. 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.
  8. CoQ10: Everyone else should be good with 50-100 mg.
  9. Ginkgo Biloba: Over 40, take 120 mg a day.
  10. Alpha-Lipoic Acid: Take 100 mg a day

  11. Saw Palmetto: Over 40, in any case, the dose is 320 mg a day, usually in two divided doses of 160 mg each.

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