Dietary Element
 

DRI Adult Male
(mg/ day)
 

Function

Source

Deficiency

Excess

Copper

0.9

Co-factor for cytochrome
c oxidase

Liver, seafood, oysters, nuts, seeds; whole grains, legumes

Copper deficiency Anemia, low level of neutrophils, Osteoporosis, Grey Hair

Copper toxicity Fever, vomiting with blood, Diarrhea, black poop, brown markings in eyes, jaundice, wilson’s disease, mood swings, organ failures

Iodine

0.15

Synthesis of thyroid
hormones

Seaweed, grains, eggs,
iodized salt

Hypothyroidism/ Goiter-difficulty swallowing or breathing, coughing, dizziness

Hyperthyroidism-increased appetite, nervousness, weakness, irregular heartbeat, hair loss, nausea and vomiting, dizziness, shortness of breath, loss of consciousness, stroke

Chromium

0.035

Glucose and lipid
metabolism

Broccoli, red grape
juice, meat, whole grain products

Chromium deficiency-impaired glucose tolerance, weight loss, neuropathy

Chromium toxicity-contact dermatitis, lung cancer, organ failures

Molybdenum

0.045

Functioning of xanthine oxidase, aldehyde oxidase, and sulfite oxidase

Legumes, whole grains, nuts

Molybdenum deficiency-high blood methionine, low blood uric acid, and low urinary uric acid and sulfate concentrations

Molybdenum toxicity not properly knows
in humans, reduced growth, kidney failure,
infertility and diarrhea, poor bone health

Selenium
 

0.055

 

Functioning of antioxidant enzymes like glutathione peroxidase

Brazil nuts, seafoods, organ meats, meats,
grains, dairy products, eggs

Selenium deficiency infertility, muscle
weakness, fatigue, mental confusions,
hair loss, weak immune system

Selenosis-garlicky odor in the breath, metallic taste in the mouth, gastrointestinal
symptoms, tiredness, joint pain, nail
changes, discoloration and loss of teeth, skin rashes

Cobalt
 

0.02

It is essential for making
red blood cells and can also replace magnesium
in enzymes

Buckwheat, dairy, nuts, figs, green leafy
vegetables, cabbage, meats, shellfish, sea vegetables.

Cobalt deficiency or Vitamin B12
Deficiency-Anemia

Cobalt poisoning cardiomyopathy,
nausea, heart problems, goiter, kidney and
nerve damage, overproduction of erythrocytes

Nickel

0.5

Essential for proper functioning of the human body as it increases hormonal
activity and is involved in lipid metabolism

Unrefined whole grains, oats, nuts, oysters, soybeans, buckwheat seed, peas, beans, lentils, herring, tea

Nickel deficiency not properly known
in humans yet; accumulation of urea, suppression in growth with development of necrosis observed in plants

Nickel toxicity-lung
cancer, contact
dermatitis, weakening
of immune system

Potassium

3400

Systemic electrolyte;
Essential in coregulating
ATP with sodium

Co-factor for superoxide
dismutase

Hypokalemia Cardiac problems,
muscle weakness,
constipation

Hyperkalemia-Cardiac
problems, paralysis

Chloride

2300

Production of HCl in the
stomach; In cellular pump
functions

Table salt (NaCl) is the main
dietary source.

Hypochloremia chronic respiratory
problems

Hyperchloremia diarrhea, vomiting,
kidney failure

Sodium

1500

Systemic electrolyte;
Essential in coregulating
ATP with potassium

Table salt (NaCl, the main
source), sea vegetables,
milk, and spinach.

Hyponatremia Nausea, Headache,
Loss of energy,
Restlessness, Muscle
weakness, Seizures,
Coma

Hypernatremia excessive thirst,
extreme fatigue and
lack of energy

Calcium

1000

For the healthy
functioning of muscle,
heart and digestive
system; Builds bone;
Support, synthesis and
functioning of blood cells

Dairy products, eggs,
canned fish with bones
(salmon, sardines),
green leafy vegetables,
nuts, seeds, tofu, thyme,
oregano, dill, cinnamon

Hypocalcemia-affects
the nervous system,
seizures, congestive
heart failure

Hypercalcemia-fatigue,
excessive thirst and
urination, kidney
stones, constipation,
muscle weakness,
osteoporosis

Phosphorus

700

Component of bones;
In energy processing,
Constituent of DNA and
ATP as phosphate

Red meat, dairy foods, fish, poultry, bread, rice, oats.

Hypophosphatemia fatigue, organ
failure, neurological
problems such as
seizures, Guillain Barre like syndrome

Hyperphosphatemia Cardiovascular
dysfunction, seizures,
and coma

Magnesium

400

ATP Processing

Spinach, legumes, nuts,
seeds, whole grains, peanut
butter, avocado

Hypomagnesemia neuromuscular,
cardiovascular and
metabolic disorders

Hypermagnesemia mostly neuromuscular
disorders such as hypotension, paralysis,
depression

Iron

8

Component of many proteins and enzymes, notably hemoglobin to
prevent anemia

Meat, seafood, nuts, beans,
dark chocolate, potato,
tomato, cabbage, green
beans, sweet pea

Iron deficiency anemia (low Hb level),
reduced immune
power, fatigue, skin
problems

Hemochromatosis
(Iron overload)-fatigue, joint pain, liver disease, diabetes, cardiovascular
problems, skin color
changes, behavioral
changes, osteoporosis

Zinc

11

Component of many proteins and enzymes such as matrix metalloproteinases, liver alcohol dehydrogenase,
carbonic anhydrase, zinc
finger proteins

Oysters, red meat, poultry,
nuts, whole grains, dairy
products

Zinc deficiency growth retardation,
loss of appetite, and impaired immune function, hair loss

Zinc toxicity-Nausea
and vomiting, diarrhea, flu-like symptoms, low “good” HDL cholesterol, copper deficiency

Fluoride

4

Maintenance and
solidification of bones; Prevents tooth decay.

Ground water, Grape juice,
soda, shrimp, coffee, raisins

Fluoride deficiency dental caries and
osteoporosis

Fluoride Toxicity White, irregularly
distributed patches on the surface of the
teeth enamel which later become yellow or
brown, osteosclerosis,

Manganese

2

Co-factor for superoxide
dismutase

Grains, legumes, seeds,
nuts, leafy vegetables, tea,
coffee

Manganese deficiency-skeletal defects, slow or impaired growth, abnormal metabolism of carbohydrate and fat

Manganism
(Manganese
poisoning)- affects liver
functioning