MVMs (Multivitamin Mineral Supplements) are dietary supplements containing both vitamins and minerals that vary greatly in their contents as there is no standard or regulatory definition for MVMs.
Most individuals get enough vitamins and minerals from eating a healthy diet; however, certain groups could be at increased risk for deficiency such as infants, young children, teen girls, or women who experience heavy periods.
Calcium
Calcium is an essential mineral required for bone health and development, blood clotting formation and muscle regulation. Vitamin D supplements help the body absorb calcium.
Calcium can be found in dairy products such as hard cheeses and yogurt that have low lactose contents, or supplements like Rolaids and Tums (calcium carbonate). Too much calcium may lead to gas or constipation in some individuals; in rare instances too much calcium can increase kidney stone risk in some.
Magnesium
Excess magnesium from supplements or medications should not be harmful, since your kidneys eliminate excess amounts through urine [25]. However, taking high doses of magnesium carbonate or chloride salts could result in diarrhea and nausea in some individuals.
Magnesium plays a number of essential roles, from blood sugar regulation and cardiovascular wellness to mental wellness (low magnesium levels have been linked to depression). Studies have also demonstrated how supplemented magnesium can reduce migraine headaches and enhance sleep in those living with fibromyalgia; and may help lower blood pressure as well. But clinical trials on its effects remain mixed.
Manganese
Manganese is an essential trace mineral required for numerous functions in the body, such as bone formation, blood clotting factors, sex hormone production and fat and carb metabolism. Furthermore, manganese aids calcium absorption as well as maintaining proper levels of zinc and copper in your system.
Manganese contributes to the antioxidant enzyme superoxide dismutase (SOD), which protects cells against free radical damage by dispensing with harmful free radicals that create inflammation, decreasing risk factors like cancer, heart disease and signs of aging. Studies suggest taking manganese supplements may even help treat premenstrual syndrome symptoms.
Supplemental doses up to 10 milligrams daily of manganese tend to be well tolerated by most, although excess intake can lead to nervous system side effects and can even be toxic for those exposed regularly to its vapors or with liver damage caused by alcohol-related liver cirrhosis.
Molybdenum
Molybdenum is an essential trace mineral found in dairy, legumes, nuts, leafy vegetables and meat products. Diet is the best way to ensure adequate amounts of molybdenum; supplementation rarely used and evidence supporting health benefits is limited.
Research has linked low levels of molybdenum with an increased risk of esophageal cancer, but any deficiencies are extremely unlikely since most foods exceed recommended intakes of this mineral.
Molybdenum can cause symptoms similar to gout in high doses and increase uric acid in the blood, in one case even leading to acute toxicity from supplement use.
Potassium
Potassium is an essential mineral that aids cells by maintaining proper levels of salts and fluids within them, helping regulate salt balance within cells while decreasing risk for high blood pressure, kidney stones, stroke and dementia. According to observational studies, increased potassium consumption may also decrease stroke risks while its intake has also been associated with reduced risks of dementia and stroke risk reduction. Furthermore, potassium was identified as one of the 15-2020 Dietary Guidelines for Americans as being of public health concern since most Americans fall short in meeting recommended intake requirements.
Potassium can be found as a supplement in the form of potassium chloride (see our supplements section). Too much supplemental potassium may cause symptoms including confusion, muscle weakness and an irregular heartbeat.
Sodium
Sodium, the main component of table salt, plays an essential role in keeping body fluids balanced and providing essential nerve and muscle support. But too much sodium from foods high in salt content or too many multivitamin/mineral (MVM) supplements could increase your risk for high blood pressure, kidney disease and heart attacks.
Most people get enough sodium from their food sources; however, high intakes from salty snacks and take-out meals may be harmful to health. Reducing sodium consumption by eating less processed food and cutting back on MVMs will significantly enhance health benefits.
Zinc
Zinc is a trace mineral essential to our bodies’ functioning, acting as a hormone production, protein formation, DNA regulation and immune function regulator. Zinc becomes even more essential during periods of rapid physical development such as childhood and adolescence as well as pregnancy and breastfeeding.
Zinc deficiency is uncommon but can result in hair loss, diarrhea, decreased taste and smell sensation, brittle nails, acne breakouts and other health conditions. Zinc is often used in creams to treat conditions like rosacea, psoriasis and eczema – and may help slow age-related macular degeneration as well.
