Recommended Dietary Intakes
adults - 75 - 250 mcg (however there is no set recommended dietary intake in Australia for this mineral.)

This Mineral Is Essential For...

  • nitrogen metabolism

  • iron utilisation

  • carbohydrate metabolism


Peas, beans, cereals, pastas, dark greenleafy vegetables, yeast, milk, and organ meats.


People generally get enough through diet; deficiency is virtually nonexistent. Toxicity is also rare. Tablets are available but it is not recommended that they are taken as higher doses than normal can cause toxicity. Too much of this mineral can cause weight loss, slow growth, anaemia, diarrhoea, increased levels of uric acid and swollen joints.

Deficiencies Can Cause...

  • gum disease

  • cancers

  • impotence in older men.

Main Index

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