Vitamins and minerals serve a multitude of roles within your body. From helping strengthen bones to treating wounds and turning food into energy to strengthening immunity – vitamins and minerals play a critical role.
People suffering from specific health conditions may require extra vitamins and minerals. Numerous clinical trials have assessed the benefits of multivitamin/multimineral (MVM) supplements on osteoporosis, cardiovascular disease (CVD), cancer, and thyroid function.
Calcium
Calcium is best known for its role in helping build and maintain strong bones, but it also supports nerves and muscles to function optimally.
Foods high in calcium include yogurt, milk and cheese. You can also obtain calcium through dietary supplements in carbonate, citrate and phosphate forms; look for United States Pharmacopeia (USP) or Consumer Labs symbols on their labels to verify they have been independently tested for purity.
Phosphorus
Phosphorus, like calcium, is one of the body’s two most abundant minerals and plays an essential role in building strong bones and maintaining healthful cells. Furthermore, nerve transmission occurs more efficiently with adequate amounts of phosphorous present and cell function is maintained more easily as a result.
Most people receive enough phosphorus from their diets and do not require supplementation. However, too much phosphorus can lead to hyperphosphatemia – an extremely rare condition regulated by kidneys regulating levels in blood and any excess being excreted through urine.
Magnesium
Magnesium can be found in food and in supplement form, helping maintain normal blood sugar levels as well as being used to treat digestive disorders and certain forms of irregular heartbeat (torsades de pointes).
Studies suggest magnesium may help lower blood pressure; however, other research does not support these claims. High doses can cause digestive issues including diarrhoea and nausea in high doses.
Iron
Iron is an essential mineral required to produce healthy oxygen-carrying red blood cells and regulate body temperature, as well as for physical development, neurological advancement, cell function regulation and the production of specific hormones.
An excessively high intake of iron can lead to dangerous levels of haemochromatosis in some individuals. Dietary sources should provide enough iron, while supplementation may be useful for pregnant women or those experiencing heavy periods.
Fluoride
Minerals (pronounced MIN-erals) play an essential role in keeping your body functioning at its best, from strengthening bones to supporting immunity. Furthermore, minerals help your cells convert food into energy.
Fluoride helps prevent tooth decay by strengthening the hard outer shell of teeth known as enamel, making the enamel harder. It’s added to some community water supplies as well as some toothpastes and mouth rinses. Zinc aids wound healing while contributing to taste, smell, and immune support.
Zinc
Zinc is an essential mineral, known for enhancing immune function, treating diarrhea and speeding wound healing. Furthermore, zinc plays a part in protein and DNA synthesis as well as cell development as well as taste and smell sensation.
Zinc deficiency is prevalent among individuals suffering from inflammatory bowel diseases such as ulcerative colitis or Crohn’s disease or having had gastrointestinal surgery, or who are pregnant women.
Copper
Copper works alongside iron to form red blood cells and transport oxygen throughout the body, as well as contributing to bone, connective tissue and brain formation. Copper has also been utilized in some traditional medical schools as an effective remedy against pains, discomforts or other conditions.
Copper deficiency is unlikely for people eating a balanced diet; however, excess copper consumption can pose problems; that’s why it’s crucial to adhere to recommended daily intake amounts.
Manganese
Manganese helps the body produce superoxide dismutase, an antioxidant which protects cells against free radical damage.
Manganese also plays an essential role in bone formation, blood sugar regulation and inflammation reduction. One study revealed that taking manganese, calcium, zinc and copper together increased bone density among postmenopausal women.
Manganese can be found in nuts and seeds, whole grains (particularly buckwheat and bulgur wheat), legumes and leafy green vegetables.
Iodine
Iodine is an essential trace mineral that’s crucial for thyroid hormone production and fetal development. You can find it naturally in food sources as well as as an oral supplement.
Iodine deficiency is an increasing health concern worldwide. Consult a dietitian for practical advice on increasing your intake, or regarding whether iodine supplements may be safe in your case.
Selenium
Selenium is an essential trace mineral that plays an essential role in supporting immune system health and protecting cells against damage (oxidative stress). Furthermore, selenium plays an essential part in thyroid functioning as well as DNA synthesis.
Selenium deficiency can lead to serious health issues, so make sure that you’re getting enough through food or supplements if necessary. Aim for meeting the RDA of 55 micrograms daily for adults 19+ years and pregnant women.
