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Chromium is an essential trace mineral that helps the body maintain healthy levels of cholesterol and blood sugar, in addition to assisting with the synthesis of cholesterol, fats, and proteins. The body needs the hormone insulin to and chromium increases the sensitivity of tissues to the action of insulin. If you are deficient in chromium, your body will have trouble maintaining normal glucose utilization. (Chromium itself has no effect on glucose; it only works together with insulin to drive sugar from blood to tissue.)
About 90 percent of the population does not get enough chromium from food. In addition, a high-sugar diet can increase the excretion of chromium, leading to obesity and diabetes. Some experts believe widespread chromium deficiency has contributed to the surge in Type II diabetes in the United States.

Good Food Sources: Brewer’s yeast, beer, brown rice, grains, cereals, liver, legumes, peas, and molasses. (Refining and processing foods dramatically reduces chromium levels in foods.)
Signs of Deficiency: Signs of deficiency include blood sugar fluctuations and high cholesterol.

Uses of Chromium: Chromium is used to treat acne , diabetes , glaucoma , obesity , and psoriasis.
Dosage Information: The recommended level for chromium is 50 to 200 micrograms daily; the therapeutic dose is 200 micrograms daily. The more carbohydrate you eat, the more chromium you need. Take chromium with food and with vitamin C to increase absorption.

    The preferred forms are chelated tablets, such as chelated chromium picolinate, which is chromium chelated with the natural amino acid metabolite called picolinate. Picolinate allows chromium to enter the cells more efficiently. Another form, chromium polynicotinate (chromium chelated to niacin), is also effective. Chromium is often part of a high-quality multivitamin–mineral formula.

Possible Side Effects: No toxicity has been noted at doses of 50 to 300 micrograms per day. Some people develop a rash or feel light-headed when taking chromium. If taken regularly at levels of 1,000 micrograms or higher, kidney and liver damage is likely. Because chromium can affect blood sugar levels, people with diabetes should consult their physicians before taking chromium supplements and closely monitor their blood sugar levels.

Possible Interactions: Vitamin C helps increase the absorption of chromium. Refined sugars, white flour products, and lack of exercise deplete chromium levels

Calcium is perhaps best known for its critical role in the formulation of bones and teeth. While more than 99 percent of the calcium in the body is stored in the bones, the remaining 1 percent plays an essential role in other body functions, such as muscle growth, transmission of nerve impulses, blood clotting, and a regular heartbeat.

According to an August 1997 report issued by the National Academy of Sciences, most American adults and children get only about half the calcium they need from the foods they eat. If you do not consume enough calcium through your diet, calcium is stripped from the bones to continue essential body functions. Over time, this will result in weak bones and a condition known as osteoporosis.

Good Food Sources: Milk, cheese, green leafy vegetables, salmon (with bones), almonds, blackstrap molasses, brewer’s yeast, broccoli, kale, kelp, sesame seeds, tofu, and yogurt.

Signs of Deficiency: Signs of calcium deficiency include muscle cramps, heart palpitations, high blood pressure, nervousness, tooth decay, rickets, numbness in the legs and arms, brittle nails, and aching joints.
Uses of Calcium: Calcium is used to treat anxiety ), arteriosclerosis , cancer of the colon , heart attack and cardiovascular disease , hemorrhoids , hypertension , insomnia , menopausal symptoms , osteoporosis , Parkinson’s disease , and premenstrual syndrome.

Dosage Information: The adult DRI is 800 milligrams for men, 1,200 milligrams for women, and 1,500 milligrams for pregnant and lactating women. Because calcium is more effective when the body receives it in smaller amounts, divide your daily intake into two or three doses. If possible, take calcium one hour before or two hours after meals and before bedtime, rather than in one megadose.

    Calcium supplements are always combined with other chemicals or salts. Common forms include calcium carbonate, calcium citrate, calcium gluconate, or calcium lactate. The difference among these forms is the percentage of elemental calcium in the supplement and the absorbency. The higher the percentage of elemental calcium in the supplement, the fewer capsules, tablets, or chews you will need to take to reach the optimal calcium intake.

The forms of calcium that are best absorbed by the body are calcium citrate and calcium carbonate. You can test the absorption effectiveness of your calcium supplement if you place a calcium pill in a glass of warm water and shake it. Let the mixture sit for twenty-four hours. If the calcium has not dissolved after twenty-four hours, the absorbency rate is poor. Switch to another brand.

    Because calcium and magnesium work closely together in the body, many experts recommend taking the two nutrients together. Combination supplements are available; some with a ratio of 2:1 (calcium to magnesium) and others a 1:1. Experts disagree as to the best ratio, although 2:1 seems to be preferred.
    Avoid natural oyster shell calcium, dolomite, and bone meal products, which have a history of lead contamination. Calcium carbonate has the lowest lead content.

Possible Side Effects: Taking too much calcium can cause constipation or calcium deposits in the soft tissues. Do not take calcium supplements if you have kidney stones or kidney disease. Avoid Tums with calcium as a calcium source because the antacid neutralizes the acid needed for calcium absorption.

Possible Interactions: Drugs used to treat epilepsy and other seizure disorders can lead to calcium deficiency; if you take these medications, discuss the need for calcium supplementation with your doctor.
    If you take iron supplements, take your calcium supplement at least two hours after the iron, because calcium inhibits the effectiveness of both nutrients.

    For calcium to be absorbed properly, adequate vitamin D is needed. If you get twenty to thirty minutes of direct sunlight exposure per day, you do not need a vitamin D supplement. The elderly and bedbound patients often need to take a combined calcium and vitamin D supplement

Boron is a trace mineral that plays an important role in maintaining healthy bones, cartilage, and joints. It is also essential for the absorption of calcium, magnesium, and phosphorus. In addition, boron has been credited with enhancing brain function and promoting mental alertness.

Good Food Sources: Raisins, almonds, prunes, most noncitrus fruits, and leafy green vegetables. (The level of boron in various foods depends on the level of boron in the soil.)

Signs of Deficiency: No cases of boron deficiency have been reported. Low levels of boron have been associated with an increased risk of osteoporosis in postmenopausal women.

Uses of Boron: Boron is used in the treatment of osteoarthritis and osteoporosis .Dosage Information: Boron is not included in many multivitamin–mineral formulas because the federal government has not established an RDA for boron. For general health, look for a multivitamin that contains 1.5 to 3 milligrams of boron. If you have osteoarthritis or osteoporosis, consider taking 3 to 9 milligrams of boron daily in tablet or powder form. Look for sodium borate or boron chelates for osteoporosis; look for sodium tetraborate decahydrate for the treatment of osterthritis.

Possible Side Effects: No adverse effects have been noted when boron is taken at recommended levels (at or below 9 milligrams per day).

Possible Interactions: Boron may help the body conserve its supply of calcium, magnesium, and phosphorus. It may increase estrogen levels in postmenopausal women taking supplemental estrogen; it has not been found to raise estrogen levels in postmenopausal women not taking estrogen or in men or premenopausal women

Biotin—also known as vitamin B7 and vitamin H—is a member of the B vitamin family. Its primary functions in the body are to assist with the metabolism of fats, carbohydrates, and proteins, and to help with cell growth and facilitate the utilization of the other B vitamins. Biotin also has proved helpful in lowering and controlling the blood sugar levels in people with either insulin-dependent or non-insulin-dependent diabetes.

Good Food Sources: Soy, whole grains, egg yolk, almonds, walnuts, oatmeal, mushrooms, broccoli, bananas, peanuts, liver, kidney, milk, legumes, sunflower seeds, and nutritional yeast.

Signs of Deficiency: Signs of biotin deficiency include depression, hair loss, high blood sugar, anemia, loss of appetite, insomnia, muscle cramps, nausea, and a sore tongue. In addition, low biotin levels have been linked to seborrheic dermatitis in infants; biotin’s role in causing this condition in adults has not been established.

    Biotin deficiency is very rare, in part because this vitamin can be manufactured by the intestines from other foods. Long-term use of antibiotics, however, can hinder production of biotin and lead to deficiency symptoms. Signs of deficiency are also seen in people who regularly consume raw egg whites, which contain a protein called avidin that prevents the absorption of biotin into the blood. Uses of Biotin: Biotin is used in the treatment of diabetes .

Dosage Information: The adult RDA is 100 to 200 micrograms; the therapeutic dose is 200 micrograms. Purchase either a multivitamin–mineral supplement or a B-complex formula that contains biotin. Most people do not need to take a separate biotin supplement unless they are treating diabetes, in which case it is recommended you do so under a doctor’s guidance.

Possible Side Effects: Biotin is a nontoxic, water-soluble vitamin; if excessive amounts are taken, it is excreted in the urine without causing adverse effects. People with diabetes who are taking insulin may need to decrease their insulin dosage if they take more than 4 milligrams of biotin daily; diabetics should be under a doctor’s care.

Possible Interactions: Biotin works in conjunction with the other B vitamins. Substances that can interfere with bioavailability of biotin include antibiotics, saccharin, and sulfa drugs.