Minerals are inorganic elements found in soil and water that are taken up by plants for consumption by animals. Your body requires large quantities of calcium and sodium as well as trace minerals like copper, iodine, zinc and selenium for proper functioning.
RCTs of MVs and MVMs did not prove beneficial in reducing cancer risks, including oropharyngeal cancer [45], however some individual nutrients have shown promise to help alleviate symptoms.
Calcium
Most people know calcium strengthens bones and teeth, but this essential nutrient offers far more. Calcium also plays an essential role in supporting healthy blood pressure levels, muscle movement and nerve functions.
Food is generally the best source of calcium, though supplements may be useful if diet alone doesn’t supply adequate amounts. When selecting a calcium supplement, look for one containing vitamin D so your body can better absorb it.
Calcium supplements may interact with certain medications, including antibiotics and calcium channel blockers used to treat high blood pressure. Before ingesting any dietary supplements or taking any prescription drugs, always consult with a health care provider first.
Phosphorus
Phosphorus is an essential mineral that plays a key role in building strong bones and teeth. It can be found in foods like dairy products, meats, grains and some fruits and vegetables; deficiency of this nutrient is rare but could occur if you suffer from disease that hinders absorption or take certain antacids that contain sodium phosphate.
Too much phosphorus can lead to calcium deposits accumulating in your body, potentially impacting soft tissues like your heart and lungs. Furthermore, too much phosphorus can trigger hyperphosphatemia – which leads to bone pain and muscle spasms – as well as potentially cause kidney stones.
Magnesium
Magnesium is an essential mineral that promotes bone and muscle health, with studies linking higher intakes with reduced risks of osteoporosis and fractures.
Dietary surveys reveal that many people consume less magnesium than recommended. Conditions that reduce absorption (like Crohn’s disease or celiac disease ) as well as medications like furosemide and thiazide diuretics, can all lower magnesium levels significantly.
Supplements provide an easy way to boost magnesium consumption, but should only be taken under medical guidance as taking too much can cause toxic levels over time.
Chloride
Chloride is an electrolyte that works alongside sodium and potassium to balance acidity/baseness and facilitate fluid movement within and between cells. If your chloride levels fall outside the normal range, it is important that you consult your physician about them as soon as possible.
Normal mineral supplements tend to be easily absorbed by the body, but for maximum absorption some people may benefit from taking chelated minerals – bound together with compounds like amino or organic acids for better absorption – instead.
Fluoride
Fluoride is a naturally-occurring mineral that strengthens and prevents cavities by demineralization and remineralization processes in your mouth, keeping your enamel resistant to acid produced by bacteria that could otherwise compromise it.
Fluoride can be found in many public water supplies and toothpaste. It helps inhibit tooth decay while stimulating bone formation [1, 2]. For adults 19+ years, the Recommended Dietary Allowance is 4 mg daily of fluoride intake [3, 4].
Zinc
Zinc is one of the two most abundant trace minerals in our bodies and essential for many enzyme functions, including DNA creation, cell division and healing processes, protein synthesis and healing as well as maintaining our senses of smell and taste.
Studies have demonstrated the positive benefits of zinc for improving immunity, decreasing duration of diarrhea and gastroenteritis in children, reducing oxidative stress levels, and delaying macular degeneration progression.
Copper
Copper is necessary for the formation of red blood cells, iron absorption and utilization, protein and enzyme production that produce energy for all cells to use, and maintaining normal growth of both fetuses and infants. Copper also aids fetal development.
Copper can be found in some multivitamin and mineral preparations as well as sold separately as a nutritional supplement. Large doses should only be taken with approval from your healthcare professional.
Iodine
Iodine (sometimes known as iodide) helps your thyroid gland in your neck produce hormones that regulate how your body uses energy. Therefore, it’s essential to get enough iodine through diet – seafood, dairy products, eggs and soy-based products all contain some amount of iodine.
Iodide supplements can be used to combat an iodine deficiency that could compromise fetal development and cognitive functioning in children, treat fibrocystic breast disease or prevent thyroid cancer for those exposed to radiation emergencies.
Selenium
Selenium is an essential trace mineral, functioning together with antioxidant vitamins (C and E) as a component of protein synthesis. Selenium can also be found in amino acid forms such as Selenocysteine.
Selenium may provide protection from neurological conditions like Alzheimer’s and Parkinson’s, heart conditions and Keshan disease (a form of dilated cardiomyopathy linked with low selenium intake).
People who have higher selenium blood levels appear to have reduced rates of asthma. Selenium may also help decrease inflammation levels.
