Trace Elements In The Body: Consumption Rates And Ways To Make Up For The Deficiency

The role played by trace elements in the human body cannot be overestimated. They are present in bone tissue and tooth enamel, are one of the components of hemoglobin, and help in the digestive system. What can I say - the lack of a single chemical element can adversely affect our health.

Today we live in an increasingly deteriorating environment. And if we add to this the constant stress and the frequent lack of necessary physical activity, then perhaps the only way out of the situation is good nutrition, that is, a properly composed diet. And it should contain not only proteins, fats and carbohydrates, not only various vitamins, but also a whole set of useful minerals.

Classification of minerals

Minerals - natural substances that make up rocks, ores, meteorites (from the Latin minera - ore). In the bones, mineral substances are presented in the form of crystals, in soft tissues - in the form of a true or colloidal solution in combination, mainly with proteins.

The second classification option, more suitable for a nutritionist:

• Macronutrients. Contained in the body in large quantities. Sodium, potassium, calcium, phosphorus, iron, magnesium, chlorine, sulfur.

• Microelements. Their concentration in the body is low. These are zinc, iodine, fluorine, silicon, chromium, copper, manganese, cobalt, molybdenum, nickel, boron, bromine, arsenic, lead, tin, lithium, cadmium, vanadium, etc.

The role of trace elements in the human body

Trace elements are mineral substances, the content of which in the body is measured in milligrams and micrograms. Trace elements include: zinc, iodine, selenium, fluorine, silicon, chromium, copper, manganese, cobalt, molybdenum, nickel, boron, bromine, arsenic, lead, tin, lithium, cadmium, vanadium, etc.

The biological functions of many trace elements, as well as their optimal values, are well studied. For example, iodine, copper, zinc, selenium, manganese. The subtleties of the functions of some other microelements have been studied to a lesser extent. Their possible toxic effects (at elevated concentrations) have been more studied. For example, aluminum, nickel, lead.

Among the many trace elements in the body, only nine are essential, i.e. their imbalance leads to clinical symptoms. All the rest are non-essential - they are characterized by certain biological functions, but deficiency syndromes are unknown. Some of them are components of cells and tissues as a result of adaptation to the environment.

Essential: zinc, iodine, chromium, cobalt (as a component of vitamin B 12), manganese, molybdenum, magnesium, copper, selenium and iron.

Non-essential: boron, phosphorus, nickel, silicon and vanadium.

The content of MCE in the body varies depending on the time of year and age. In particular, with age, the concentration in the tissues of aluminum, titanium, cadmium, nickel, zinc, lead increases, and the concentration of copper, manganese, molybdenum, chromium decreases. In the blood, the content of cobalt, nickel, copper increases and the content of zinc decreases.

During pregnancy and lactation in the blood becomes 2-3 times more copper, manganese, titanium and aluminum. The smallest amount of trace elements - in the spring, the largest - in the fall.

The functions of trace elements are as follows:

• Ensuring a normal acid-base balance.

• Participation in the processes of hematopoiesis, secretion and bone formation.

• Maintaining osmotic pressure at a constant level.

• Management of nerve conduction.

• Establishment of intracellular respiration.

• Influence on the immune system.

• Ensuring full muscle contraction.

• They are part of hormones (iodine is part of thyroxine, zinc is part of insulin and sex hormones, etc.)222

That is, despite the low concentration in the body, many trace elements are the most important catalysts for various biochemical processes involved in all types of metabolism, and also play a significant role in the adaptation of the body in normal and especially in pathology.

Who needs to monitor their daily micronutrient intake?

It is recommended to observe the ratio of microelements in the diet for everyone without exception to maintain health and well-being. For some categories of people this is especially important:

1. People who are actively involved in sports. Heavy physical activity exhausts the body, which means that it is especially important for athletes to replenish their energy and macronutrient reserves.

2. Persons who do not consume animal food. Vegans are a particular risk group, as meat is an indispensable source of many nutrients that are essential for health.

3. Children and the elderly.

4. Those who experience high emotional stress.

5. People who are constantly dieting.

6. Pregnant women and women who are breastfeeding. Vitamins, minerals, macro- and micronutrients play a major role in maintaining health and well-being.

7. People during periods of colds, as well as people suffering from chronic diseases.

8. Persons with bad habits such as smoking and drinking alcohol.

9. People on hormone therapy.

Norms of consumption of trace elements for humans

Scientists have long calculated how many trace elements a person needs to consume. Their main sources can be either food or special vitamin-mineral complexes. In order for the body to function smoothly, it is important to replenish micronutrient reserves on time. This ensures excellent health, good mood, high efficiency, and also allows you to push back old age and strengthen the immune system.

* Average daily requirement for adults: men and women aged 25 to 51. The norms recommended by the German Society of Nutritionists (Deutsche Gesselschaft fur Ernahrung - DGE) are given. Data for pregnant and lactating also from this organization.

Signs of deficiency of important trace elements in the body

There are several main reasons that provoke a lack of minerals in the human body, namely this: the wrong approach to nutrition; consumption of poor quality water; living in an unfavorable region from a geological point of view; a side effect of drugs, etc. As you can see, there are many reasons - therefore, it is necessary to pay close attention to the signs of a possible deficiency of nutrients in the body.

Some signs of deficiency:

• Irritability, fatigue, memory loss, sleep disturbance.

• Hyperactivity.

• Decreased visual acuity.

• Loss of taste, mouth ulcers.

• Olfactory disorders.

• Weight loss, emaciation.

• Scaly skin rashes, acne, furunculosis, eczema, dermatitis, psoriasis, trophic ulcers, poor wound healing. Exfoliation of nails, the appearance of white spots on them.

• Dull hair color, dandruff, growth retardation, hair loss.

• Decreased insulin levels.

• Growth retardation, late puberty in children (especially boys).

• Decreased T-cell immunity, reduced resistance to infections (frequent and prolonged colds).

Some signs of deficiency:

• Abnormalities in the production of thyroid hormones.

• Goiter formation.

• Edema of the face, limbs and trunk.

• Elevated cholesterol.

• Bradycardia.

• Constipation.

• A sharp lag in mental and physical development;

• Short stature, skeletal deformities.

• Decreased fertility.

• Drowsiness.

Some signs of deficiency:

• Inhibition of iron absorption, impaired hemoglobin formation, inhibition of hematopoiesis.

• Deterioration of bone and connective tissue, impaired bone mineralization, osteoporosis, bone fractures.

• Increased predisposition to bronchial asthma, allergic dermatoses.

• Violation of hair pigmentation, vitiligo.

• Delayed sexual development in girls, menstrual dysfunction, decreased libido in women, infertility.

• Inhibition of the functions of the immune system.

In addition to a depleted diet and impaired copper metabolism, a common cause of copper deficiency is long-term use of corticosteroids, non-steroidal anti-inflammatory drugs, and antibiotics.

Some signs of deficiency:

• Weak growth or hair loss.

• Dystrophic changes in nails.

• Decrease in the body's immune defenses.

• Liver dysfunction.

• Insufficiency of the reproductive system (mainly male infertility).

• Growth retardation in children.

• Dermatitis, eczema.

Some signs of deficiency:

• Fatigue, weakness, dizziness, bad mood.

• Deterioration of thinking processes, the ability to make quick decisions, memory loss.

• Violations of the contractile function of the muscles, a tendency to spasms and convulsions, muscle pain, movement disorders.

• Degenerative changes in the joints, a tendency to sprains and dislocations, osteoporosis in menopause.

• Violations of skin pigmentation, the appearance of a small scaly rash, vitiligo.

• Delayed growth of nails and hair.

• Decrease in the level of "useful" cholesterol in the blood, impaired glucose tolerance, increased overweight, obesity.

Some signs of deficiency:

• Weakness of the connective tissue (broncho-pulmonary system, ligaments, cartilage).

• Weakness of bone tissue (osteoporosis, tendency to fractures).

• Thinning, brittleness, hair loss.

• Tendency to inflammatory diseases of the stomach and intestines.

What is the danger of an excess of trace elements in the body

Few people know, but a surplus of vitamins and minerals is just as harmful as their lack. Drinking vitamin-mineral complexes “just in case” is a big mistake. The use of excessive amounts of micronutrients can lead to serious health problems, even death.

• Manganese

Excess manganese in the body causes irreparable harm to health. The norm is the consumption of this element in an amount of up to 40 mg per day. If more enters the body, it leads to loss of appetite, hallucinations, decreased ability to work, muscle pain and atrophy, chronic fatigue, drowsiness, depressive disorders, and even damage to the pulmonary system.

• Iodine

An increased iodine content in the body can be the cause of hyperthyroidism, a serious endocrine disease characterized by weakness, an unstable psychological state, and sweating. Also, with a large use of iodine, body temperature rises in the absence of inflammatory processes. Other symptoms are persistent headaches, nausea, lethargy and weakness.

• Silicon

If an excessive amount of silicon accumulates in the body, this can cause the formation of kidney stones, as well as the death of tissues in the lungs and abdominal organs. Urolithiasis can also develop due to excess silicon in the body. The fact is that it activates the processes of formation of salts in the urine. And if silicon enters the body through the respiratory tract, it causes difficulty breathing and the development of silicosis.

• Selenium

Detrimental to health is the use of selenium in an amount of more than 5 milligrams per day. In this case, depression, mood swings, an unpleasant smell of garlic from the mouth and from the skin may develop, the condition of the liver worsens, brittle nails, nausea and vomiting can be observed.

• Copper

Excess copper in the body is extremely rare. If you are worried about muscle pain, fatigue, apathy, irritability, depressive thoughts, insomnia, you need to check if there is an overabundance of this element.

Certain processes in the body can contribute to an increase in copper stores. For example, chronic diseases of the kidneys and bronchi, cardiovascular diseases, schizophrenia. Excessive alcohol consumption can also accumulate copper. And this is not the whole list of reasons for the excess of this trace element.

Correctly build a diet to avoid such problems.

• Zinc

If an excess of zinc accumulates in the body, this leads to a deterioration in the condition of hair and nails, interruptions in the functioning of the liver, deterioration of immunity, nausea, disorders in the pancreas and prostate gland.

• Fluorine

Too much fluoride intake leads to bone and dental problems. Eating disorders can also be observed, and even damage to the central nervous system.

Products containing essential trace elements

It is concentrated in the thymus gland, in the insular apparatus of the pancreas, bone tissue. Necessary for cellular (tissue local) immunity of the skin, mucous membranes. Accelerates wound healing, prevents skin inflammatory diseases (acne, eczema, neurodermatitis, psoriasis, etc.). Contained in the insulin molecule and in the enzyme alcohol dehydrogenase. It decreases with an excess of refined carbohydrates in the diet and an excess of alcohol.

The content of Zn in 100 g of products:

• Oysters (100-400 mg).

• Pumpkin seeds (10).

• Wheat bran, rye (13).

• Meat of beef, roe deer, lamb, elk, venison, horse meat (2-5).

• Birch leaf, celandine grass.

• Pine nuts (6.5).

A trace element that is necessary for the synthesis of Se-dependent hydroline peroxidase. Participates in the neutralization of more than 300 toxic substances and heavy metals in the body. Necessary for the deiodization reaction of thyroid hormones.

Se content in 100 g of products:

• Garlic (200-400 mcg).

• Fat (200-400 mcg).

• Wheat germ (110 mcg).

• Pine nuts (50 mcg).

• Coconut (810 mcg).

• Brazil nut (1910 mcg).

• Oregano, celandine.

• Golden root, leuzea, ginseng.

• White mushrooms (40 mcg).

It is part of cartilage and connective tissue. Essential for insulin synthesis. The content of Mn in 100 g of products:

• Rye bread (1.5 mg).

• Buckwheat (1.5 mg).

• Horseradish (1.3 mg).

• Green tea.

• Wheat bran.

• Blueberries, blueberries, raspberries, chokeberries.

A trace element that regulates carbohydrate metabolism, the activity of the heart muscle and blood vessels.

Cr content in 100 g of products:

• Tuna (90 mcg).

• Salmon (55 mcg).

• Mackerel (53 mcg).

• Herring (51 mcg).

• Beets (50 mcg).

• Shrimp (20 mcg).

• Quail eggs (14 mcg).

• Lentils (10.8 mcg)

Copper, like iron, plays an important role in maintaining the optimal composition of the blood, namely in the formation of hemoglobin. Moreover, the iron that accumulates in the liver will not be able to take part in the formation of hemoglobin without copper.

Food sources of copper:

• nuts;

• legumes;

• animal liver;

• potato;

• germinated wheat;

• seafood;

• fish;

• dried fruits (especially prunes);

• chocolate;

• garlic;

• eggs;

• dairy products.

In general, copper is found in almost all iron-containing products.

Fluorine is the main component of mineral metabolism. This microelement is responsible for the state of bone tissue, the full formation of the bones of the skeleton, as well as the condition and appearance of hair, nails, teeth. Food sources of fluoride:

• tea;

• fish;

• mineral water;

• walnuts;

• cereals;

• Cod liver;

• spinach;

• beet;

• seafood;

• meat;

• milk.

The main function of iodine is to ensure the synthesis of a thyroid hormone called thyroxine. In addition, iodine is actively involved in the creation of phagocytes, which are a kind of "patrol" cells that destroy garbage and all kinds of foreign bodies directly in the cells. Products containing iodine:

• sea ​​salt;

• green vegetables;

• edible iodized salt;

• ocean and sea fish;

• seafood, including seaweed and seaweed;

• onion;

• garlic;

• eggs;

• Cod liver;

• beans;

• beet;

• oriental spices (especially ginger, pepper, coriander, as well as cumin, cloves and turmeric);

• carrot;

• cabbage of different varieties;

• potato;

• tomatoes.

Despite the fact that silicon is present in the blood in a fairly small amount, with a decrease in its reserves, a person begins to react sharply to weather changes (this can be mood swings, severe headaches, and a deterioration in mental state). Food sources of silicon:

• rice;

• oats;

• barley;

• soy;

• legumes;

• buckwheat;

• pasta;

• corn;

• nuts;

• eggs;

• fish caviar;

• green vegetables;

• seafood;

• dairy products;

• seeds;

• mushrooms.

In addition, silicon is found in grape juice, wine and beer.

Compensation for the lack of trace elements in the body

Why is mineral deficiency so critical for us? This is due to the functions of these substances in our body. Unlike vitamins, minerals enter the structures of our body, tissues, tissue structure, bone tissue, connective tissue and many others, that is, to a certain extent, our body consists of minerals.

Today we coexist with factors that lead to shortages. Firstly, the low diversity of the diet is due to our evolutionary path, including the modern way of life, when a lot is on the run, there is not enough time for much, especially for a varied diet, and, accordingly, the nutritional density of the diet falls.

Secondly, our needs for vitamins and minerals are thought to have evolved relatively recently on an evolutionary scale. But in those times when our need was formed, a person moved much more. Hunting, farming and much more led to the fact that energy consumption per day was approximately equal to 5 thousand kilocalories. Today, the way of life has changed dramatically. Physical activity has decreased, respectively, our average daily requirement is two and a half thousand kilocalories. Energy demand is 2 times lower, but evolutionarily our metabolism, our biochemistry has not changed much over this short period. Accordingly, the internal needs for minerals have not changed either, that is, we need less food, but the same amount of minerals and vitamins. As a result, we eat less and get less.

The next important factor is also related to our lifestyle - this is often an increased expense. For example, it's no secret to anyone that in situations of stress, deep feelings, as well as colds, our body needs and consumes many times more vitamin C and zinc. Do we replenish the spent vitamins and minerals after such situations? Of course not.

How to detect deficiency in practice? Many symptoms overlap, such as fatigue, irritability, insomnia. It is impossible to say exactly what caused it. Therefore, symptoms are used for primary analysis. But the most important tool for detecting deficiencies is laboratory tests.

In the modern world, experts recommend an annual general examination. It can be on a different scale. The recommended minimum is a check-up for blood or serum levels of minerals and mineral substances, vitamins, total protein and some related elements.

Accordingly, if a person does not have the opportunity to go through a full check-up, then indirect signs of deficits are used, which help at least understand the direction in which to dig.

Take, for example, zinc, one of the most important and essential trace elements. For example, the laboratory norm of zinc is from 75 to 120 micrograms per deciliter, but the optimum is the value at which the human body works optimally, as efficiently as possible, in terms of health and general condition. And now the optimum value for zinc is above 85. The norm is something rather average, long-established. The optimum is from the modern practices of the integrative approach.

The main point in the protocol for the restoration of deficits is the work with the diet. Even if we see a deep deficit that will be restored with drugs, dietary supplements and a specialist, then after getting out of this deficit, our obligatory task is to give a person recommendations on enriching the diet with specific products.

When talking about a replenishment protocol, it is important to distinguish between prophylactic doses of minerals. They are used when there is no deficiency yet, when laboratory values, for example, are within the optimum, then on a prophylactic basis it is recommended to take prophylactic doses with a certain frequency, given that in the modern world products can be deprived of the necessary elements.

The second concept is supplementary doses. These are higher doses that can be taken and prescribed only after tests revealing a deep deficiency, only as part of a general protocol for a certain period, with cofactors to help absorption. This is already a direct protocol for getting out of a deep deficit.

Compatibility of trace elements and vitamins

Our body is like a chemical factory in which many different processes take place simultaneously. All these processes require a variety of elements that we get from the outside - proteins, fats, carbohydrates, vitamins and minerals. Some vitamins and minerals interfere with the absorption of each other, while others, on the contrary, help.

The simultaneous intake of vitamins and minerals that combine well with each other gives an effect many times greater than the effect of taking them separately. Synergy is exactly the case when 2+2=10, not 4.

The reasons for the increase may be different. Vitamins and minerals can interact when stored or already in the stomach, helping to absorb each other (pharmaceutical interaction). Or they can enhance each other's action by participating in the same processes in the body (pharmacological interaction).

• Vitamin B

Poor compatibility with vitamins B2, B3, B6 and B12 and the minerals magnesium and calcium. Excessive consumption of vitamin B1 is dangerous in itself, due to the often occurring allergic reactions. Co-administration of vitamin B1 with vitamin B12 may exacerbate an allergic reaction. Vitamins B2 and B3 completely destroy vitamin B1. Vitamin B6 inhibits the transition of vitamin B1 to a biologically active state. Magnesium and calcium interfere with the absorption of vitamin B1, significantly reducing its solubility in water.

• Vitamin B2

Good compatibility with vitamins B3, B6, B9 and K and with the mineral zinc. The transition of vitamins B3, B6, B9 and K into the active form occurs with the participation of vitamin B2. Vitamin B2 increases the bioavailability of zinc. Poor compatibility with minerals, iron and copper. They slow down the absorption of vitamin B2.

• Vitamin B3

Good compatibility with iron, copper and vitamins B2, B6 and H. Copper and vitamin B6 improve the absorption of vitamin B3.

• Vitamin B5

Good compatibility with vitamins B1, B2, B4, B9, B12 and C. Vitamins B1 and B2 significantly improve the absorption of vitamin B5. Vitamin B5 facilitates the absorption of vitamins B4, B9 and C. Poor compatibility with copper. Copper reduces the activity of vitamin B5.

• Vitamin B6

Good compatibility with vitamin B2 and with the minerals copper and zinc. Vitamin B2 helps vitamin B6 to become active, and magnesium improves its ability to penetrate cells. Vitamin B6 reduces the loss of zinc in the body.

Poor compatibility with vitamins B1 and B12. Vitamin B6 inhibits the transition of vitamin B1 to its active form. Vitamin B12 contributes to the destruction of vitamin B6.

• Vitamin B9

Good compatibility with vitamin C. Vitamin C preserves vitamin B9 in body tissues.

Poor compatibility with zinc. Zinc and folic acid (vitamin B9) together form an insoluble complex that impairs the absorption of both.

• Vitamin B12 (methylcobalamin)

Good compatibility with vitamins B5, B9 and calcium. Calcium helps the absorption of vitamin B12 in the body.

Vitamin B12 (cyanocobalamin) has poor compatibility with iron, manganese, copper and vitamins A, B1, B2, B3, B6, C and E. Under the influence of iron, manganese and copper and vitamins A, B1, B2, B3, B6, C and E vitamin B12 becomes inactive.

• Vitamin C

Good compatibility with vitamins A, E, B5 and B9. The antioxidant effect of vitamin C is enhanced by carotenoids, vitamin E and flavonoids. Vitamin C restores the activity of vitamin E, promotes the preservation of vitamin B9 in tissues, and helps the absorption of calcium and chromium.

Poor compatibility with B1, B12 and copper. When a person takes vitamin C, B12, copper, vitamin B1 in different tablets and at different times, their maximum concentration in the blood is reached, which reduces the possibility of developing a negative interaction.

An overdose of vitamin C leads, among other troubles, to leaching of copper from the body.

• Vitamin A

Good compatibility with vitamins C and E and the minerals iron and zinc. Vitamins C and E protect vitamin A from oxidation. Vitamin E improves the absorption of vitamin A, but only if there is little vitamin E. A large amount of vitamin E, on the contrary, interferes with the absorption of vitamin A. Zinc improves the absorption of vitamin A, participating in its transformation in the retina. Vitamin A improves the absorption of iron and allows the use of iron stored in the liver.

An excess of vitamin A is toxic!

• Vitamin D

Good compatibility with calcium and phosphorus. Vitamin D improves the exchange of phosphorus and calcium in the body. Iodine enhances the activity of vitamin D 200 times. Good compatibility with vitamin E, retinol.

• Vitamin E

Good compatibility with selenium and vitamin C. Selenium enhances the antioxidant effect of vitamin E. Vitamin C restores the functions of vitamin E when oxidized.

Poor compatibility with magnesium, zinc, copper and vitamin D. To increase the absorption of vitamin E, it should be consumed separately from magnesium, zinc, copper and vitamin D.

Vitamin E deficiency causes poor absorption of iodine!

• Vitamin K

Good compatibility with calcium and vitamin B2. Vitamin K helps calcium build bone tissue in the body. Vitamin B2 is essential for the conversion of vitamin K into its active form.

Poor compatibility with vitamins E and A. They prevent the penetration of vitamin K into cells.

• Copper

Good compatibility with vitamin B6 and iron. Poor compatibility with zinc and vitamins B2, B5, B12, C and E. Copper interferes with the absorption of vitamins B2, B5, B12, C and E. Copper also interferes with the absorption of zinc.

In large quantities, copper impairs the absorption of iron, although in small quantities, on the contrary, it has a beneficial effect.

• Zinc

Good compatibility with vitamins A, B2 and B6. Zinc improves the absorption of vitamin A by participating in its transformation in the retina. Vitamin B2 increases the bioavailability of zinc, and vitamin B6 prevents the loss of zinc from the body.

Poor compatibility with vitamin B9, calcium, iron, and copper. Calcium, iron and copper interfere with the absorption of zinc by the body. Zinc and vitamin B9 together form an insoluble complex, which impairs their absorption. In addition, excess zinc interferes with the absorption of other minerals, especially manganese, copper, and iron. Since large doses of zinc interfere with the absorption of selenium and copper, anemia can result.

• Iodine

Good compatibility with selenium, zinc and copper. Poor compatibility with calcium, manganese, lead. Lithium reduces the activity of the thyroid gland, and iodine increases the side effects of lithium. Competitors of iodine for the receptor are chlorine, bromine, fluorine.

• Silicon

With a lack of silicon, the absorption of calcium, iron, cobalt, manganese, fluorine and other substances decreases, and the body's metabolism is disturbed.

To improve the absorption of silicon, calcium, potassium, magnesium and manganese are needed.

Meat food interferes with the absorption of silicon. Therefore, despite the high content of silicon in the body of marine animals, they are not a good source of this silicon, since animal proteins interfere with its absorption.

Vegetable food, fiber contained in vegetables and fruits, promotes the absorption of silicon in the body.

Of course, remembering all the above information is not so easy. For convenience, you can use the compatibility table of the most common vitamins and minerals.

In addition to the compatibility of various vitamins and minerals with each other, it is desirable to take into account the influence of products. Vitamin-mineral complexes are only an addition to your main diet, which also contains biologically active substances. This influence is not always favorable.

The paradox is that all of the above factors are usually the main reason why you do not get enough vitamins and minerals from food and are forced to take them in the form of tablets.