Stored
Calcium RDA: 1000 mg
Builds and maintains bones and teeth. Essential for muscle contraction, nerve signalling, blood clotting, and heart rhythm.
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Daily needed
Chromium RDA: 35 mcg
Enhances insulin action — helps insulin move glucose into cells. Involved in carbohydrate and lipid metabolism.
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Stored
Copper RDA: 900 mcg
Part of many enzymes. Needed for iron metabolism (ceruloplasmin), collagen formation, antioxidant defence (SOD), energy production, and brain function.
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Stored
Iodine RDA: 150 mcg
Thyroid hormone production (T3 and T4) — regulates metabolism, growth, development, body temperature, and brain function.
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Stored
Iron RDA: 18 mg ♀ / 8 mg ♂
Carries oxygen in haemoglobin (blood) and myoglobin (muscle). Part of enzymes for energy production and DNA synthesis.
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Stored
Magnesium RDA: 400 mg
Cofactor for 300+ enzymes. Muscle relaxation, nerve function, energy production (ATP), blood sugar control, blood pressure regulation, protein synthesis.
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Limited storage
Manganese RDA: 2.3 mg
Cofactor for enzymes in bone formation, antioxidant defence (MnSOD), amino acid and carbohydrate metabolism, wound healing.
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Limited storage
Molybdenum RDA: 45 mcg
Cofactor for key enzymes: sulfite oxidase (detoxifies sulfites), xanthine oxidase (uric acid production), and aldehyde oxidase.
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Stored
Phosphorus RDA: 700 mg
Part of bones and teeth, DNA/RNA backbone, ATP energy currency, cell membranes (phospholipids), acid-base buffering.
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Limited storage
Selenium RDA: 55 mcg
Part of selenoproteins: glutathione peroxidases (antioxidant), thyroid hormone conversion (deiodinases), immune function, and reproductive health.
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Daily needed
Sulfur RDA: ~850 mg (no set RDA)
Part of amino acids (methionine, cysteine), vitamins (biotin, thiamine), and antioxidant glutathione. Needed for protein structure (disulfide bonds), detoxification, and joint health.
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Limited storage
Zinc RDA: 11 mg ♂ / 8 mg ♀
Part of 300+ enzymes. Immune function, wound healing, DNA synthesis, protein synthesis, taste/smell, growth, reproductive health.
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