5 min read
Do we possess knowledge regarding the attributes of these components?
Lena Bauer
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Diets Premium Expert • 18.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Lena Bauer | min read 5 min | Scientifically reviewed by a clinical dietitian 18.03.2026 |
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Key Takeaways
Chemical components form the basis for all terrestrial matter.
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Is that genuinely what is concealed behind the 'b' symbol?
Boron is a naturally occurring chemical in the human skeleton, trachea, and thyroid gland. It is chemically similar to carbon and silicon. The natural sources of this microelement include primarily nuts, fresh fruits, vegetables, and whole grain products. In the context of physical activity, boron has its place as an aid for athletes engaged in strength and endurance sports or bodybuilding. Additionally, it may be successfully used by amateurs due to its health-promoting characteristics. Boron is a semimetal with a wide range of effects on the human body. Among the numerous benefits of its use are: - stimulation of testosterone and estrogen activity; - prevention of osteoporosis and effect on the skeletal system through the prevention of calcium loss; - antiseptic and antiviral action; - protection against breast cancer; - impact on enzyme activity; - improvement of metabolism and protein transformation. The dosage of boron should be based on the current needs of the body, similar to most supplements. Scientific research shows that the daily dose of boron should range from 4 to 10 mg.
Thus iodine
Iodine as a dietary component is a mineral that occurs in the form of soluble iodide, inorganic iodine or salt. This element is extracted from water plants, which are able to accumulate almost 30,000 times higher amounts of this substance than those found in water itself. When searching for its sources in food, one should pay attention to onions, milk, pork and beef, sunflower seeds and nuts. Iodine is responsible for regulating the levels of thyroid hormones such as thyroxine and triiodothyronine. Deficiencies in these compounds can lead to impairment of cognitive functions. This means that the element regulates the functioning of the nervous system. In addition, it is responsible for: – improving physical performance; – nourishing the skin, hair and nails; – preventing the growth of tumors. The supplementation of iodine is, however, not very popular. Deficiencies are rare in developed countries, due to a varied diet. A therapy using this element can be started, provided that the consumption of salt and products based on algae is stopped. It is assumed that the daily dose, after meeting the above recommendations, should be between 0.075 and 0.15 mg. Higher doses can lead to inhibition of thyroid function.
A few words about manganese
Manganese is a transition metal that does not occur in nature as a free element. It is usually found in compounds with iron or other minerals. It is found in nuts, whole grain products and vegetables such as peas, pears, spinach, potatoes, as well as green and black tea. Manganese is undoubtedly an important component of our health. In addition to stimulating the process of absorption of vitamins and antioxidants in cells, it also is responsible for: regulating the metabolism of proteins, sugars and lipids; relieving the symptoms of fatigue; improving memory; promoting muscle function. Manganese deficiency can lead to serious health problems, such as osteoporosis, degenerative joint disease, increased risk of seizures and negative impact on fertility. The daily dose of manganese is about 2.3 mg for men and 1.8 mg for women.
How does selenium work?
This semi-metal is one of the 24 essential vitamins and minerals required to maintain optimal health. It is present only in trace amounts in the human body and in nature, hence it is classified as a micronutrient. It is found in many food products, such as yeast, mushrooms, eggs, kale, nuts, tomatoes, cereal products, fish and spinach. To improve general well-being and health, it is recommended to take 200 to 300 mg of selenium daily. Selenium primarily exhibits antioxidant properties - it neutralizes free radicals and protects erythrocytes from their toxic effects. It also has an impact on many other aspects of our body, such as cancer prevention, effects on the immune system, prevention of circulatory system diseases, and antiproliferative and anti-inflammatory effects.
Component derived from seafood
Vanadium, as a chemical element, is highly resistant to many substances such as water, nitric acid, sulfuric acid, and bases. However, it is found in bone tissue and in small amounts in food. The source of vanadium is seafood, such as oysters, clams, lobsters, crabs, and snails, but it can also be found in whole grain products, hops, and parsley. Vanadium is mainly used in the treatment of diabetes, as its mechanism of action is similar to that of insulin, allowing for the reduction of high blood pressure and normalization of blood sugar levels. This element is also used to prevent heart attacks and to inhibit the deposition of bad cholesterol (LDL) in the blood vessels. However, it should be noted that the action of vanadium is not yet fully understood, and continuous research is being conducted to determine its impact on human health. So far, it has been shown that vanadium mainly has a preventive effect, especially in the context of proper functioning of the cardiovascular system. The recommended daily dose of this element is 100 mg and should be taken orally once a day by people with impaired glucose tolerance.
Mighty iron ally
Iron, denoted by the symbol Fe, is an essential mineral constituent that forms a portion of hemoglobin, the primary oxygen carrier throughout the body. It naturally occurs in meat products, liver, fish, egg yolks, cottage cheese, nuts, milk, garlic, shrimps, and broccoli and spinach. The Fe element enables the binding of carbon dioxide (a hemoglobin component) and directs its transport to the lungs, where it is removed. It is crucial for the proper functioning of the body and should be used, among other things, for circulatory disorders, reduced immunity and physical performance, concentration problems, and damaged hair or nail condition. Iron dosage primarily depends on gender. Current standards recommend the following, daily doses of the element: – 19 mg for adult women; – 25 mg for pregnant women; – 17 mg for adult men. It is also worth mentioning that substances found in certain plants, such as chili pepper, rosemary, as well as coffee and tea, can decrease iron absorption.
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Lena Bauer
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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