Minerals play an important role in maintaining cell, tissue and organ structures as well as numerous body functions such as nerve signaling, muscle contraction and metabolism.
By maintaining optimal levels of minerals such as iron, which supports blood cell production and reduces bruising while helping regulate concentration levels, maintaining adequate levels may be able to mitigate numerous health conditions.
Calcium
Calcium is best known for its role in building and maintaining strong bones. But its other roles include muscle function, blood pressure regulation and nerve transmission. Our bodies store nearly all their calcium reserves in bones and teeth – it’s the most abundant mineral present!
Calcium can be found in various foods and beverages, including dairy foods, leafy green vegetables such as broccoli and kale, beans, nuts and tofu. Some fortified products also provide sources of calcium.
*When taking food-based calcium supplements, always consult the Nutrition Facts label to see how much elemental calcium there is per serving. Elemental calcium is what’s absorbed by your body.
Carbonate and citrate calcium supplements are two of the most frequently taken forms. Carbonate needs stomach acid for absorption, so should only be taken with meals, while citrate doesn’t need stomach acid and can be taken solo. Calcium may also be combined with vitamin D supplements in order to enhance absorption.
Magnesium
Magnesium is essential to more than 300 biochemical reactions within the body and plays an integral part of health in many aspects. Studies have linked higher magnesium intake with reduced risks for osteoporosis and fractures; additionally it maintains normal nerve and muscle function, keeps blood pressure at normal levels, regulates glucose (blood sugar) levels and controls body temperatures.
Studies have revealed that magnesium may help those suffering from insomnia to improve their restful slumber, and be an effective solution to treat twitching or cramping that prevents restful restful slumber.
Foods rich in magnesium include green leafy vegetables such as spinach, beans and nuts; bread and cereal products also add magnesium through fortification processes; however it should be noted that taking large doses of magnesium supplements may cause diarrhea; thus it’s wisest to get all your necessary nutrition from food alone if possible – however if supplementation becomes necessary then always consult your healthcare provider on finding out the optimal type and dose for yourself.
Iron
Iron is essential in producing red blood cells, which carry oxygen around the body, as well as contributing to healthy immunity and hormone regulation. You’ll find natural sources of iron such as meat, certain fish, eggs, dark leafy vegetables and beans; additionally it is added to many processed foods and available as dietary supplements such as ferrous sulfate, iron oxide or slow release preparations; these may produce different side effects and the amount of elemental iron can vary widely across products.
Most people get enough iron from diet, fortified products or dietary supplements; doctors generally only advise taking extra if someone is deficient or at high risk of anemia. Too much iron may lead to constipation, diarrhea and nausea if overdosed; it also interferes with calcium and magnesium absorption, with 43 people accidentally intaking large doses from supplements between 1983 and 2000 alone.
Selenium
Selenium can play an essential role in thyroid hormone metabolism and DNA synthesis, and act as an antioxidant. But due to potential toxicity issues in higher doses, do not exceed 400 milligrams daily from foods or supplements (known as Tolerable Upper Intake Level or UL).
Selenium benefits include protecting against oxidative stress and supporting immune function. It might slow HIV’s progression towards AIDS and lower the risk of heart attack or stroke in those living with chronic heart disease by decreasing inflammation and blood clot formation in their arteries.
Selenium could help reduce the risk of Alzheimer’s disease by limiting oxidative damage to brain cells and improving cognitive performance, and may help prevent spermatogenesis by protecting mitochondria of sperm cells and increasing motility – though research on its impact in these areas remains inconsistent.
