Many people take multivitamin/mineral (MVM) supplements for an array of vitamins and minerals. These typically come in pill or chewable form.
Minerals serve an array of essential functions, from building bones and supporting heart function, to supporting immune health and improving immunity. Studies indicate that certain mineral supplements could possibly reduce some health problems.
Magnesium
Magnesium is an electrolyte found in nearly all cells of our bodies that helps them communicate and function optimally, from providing energy and strengthening bones and muscles, supporting neurologic functions such as sleep and mood regulation, regulating blood pressure, sugar and digestive processes, as well as supporting heart health.
Studies indicate that individuals with higher magnesium intakes have a reduced risk of certain forms of heart disease and stroke; however, it’s difficult to ascertain just how much of that difference may be attributable to magnesium as opposed to other nutrients or dietary factors.
Magnesium can be found in foods like dark green vegetables, legumes, nuts, seeds and whole grains as well as numerous over-the-counter supplements. Certain forms of magnesium may be better absorbed than others – for instance magnesium citrate may be more readily assimilated than oxide and sulfate forms of magnesium.
Potassium
Potassium is an essential mineral that, when added to diets, can help lower high blood pressure and water retention by neutralizing sodium’s effects. Potassium may also lower risk of kidney stones and osteoporosis by decreasing calcium loss through urine output.
Potassium deficiency is rare in diet, though certain health problems and medications may increase its requirement. Naturally found in leafy green vegetables, tomatoes, beans and potatoes as well as supplements available over-the-counter; recent meta-analyses of 13 trials demonstrated that potassium chloride reduced both systolic and diastolic blood pressure more effectively than placebo in people with hypertension; it’s commonly used as salt substitutes and in many other supplements.
Iron
Iron is one of the most deficient micronutrients, essential for producing hemoglobin (a protein which transports oxygen in our blood from our lungs to all cells and tissues in our bodies) as well as supporting immune function, muscle metabolism and cell growth.
Anemia, when caused by low iron intake, can cause fatigue, dizziness, headaches and difficulty focusing. Ferrous sulfate supplements are often prescribed to combat iron deficiency and avoid anemia.
For optimal absorption, take iron supplements on an empty stomach without calcium supplements, antacids, tea or coffee consumption. Be sure to speak to a registered dietitian nutritionist (RDN) about what form and time of day works best for you as well as checking the elemental iron amount on its label.
Zinc
Zinc is an essential trace mineral that works together with other nutrients in your body to promote immune health, healing, protein synthesis and DNA synthesis as well as supporting child development. Zinc can be found naturally in beans, meat, fish and seafood – as well as available as a dietary supplement – while also potentially decreasing absorption and effectiveness of penicillamine drugs used for treating rheumatoid arthritis and Wilson disease.
Zinc deficiency can cause symptoms like diarrhea, hair loss, brittle nails and diminished taste and smell sensation. Zinc has also been shown to speed wound healing and may help treat acne; its antioxidative properties appear to reduce retinal damage seen with age-related macular degeneration patients.
Copper
Copper is an essential dietary mineral needed by your body in small doses. Your diet should meet most of your copper requirements; however, supplementation may be useful for postmenopausal women with low bone density or those who take medications that limit absorption of copper from food sources. Excessive consumption can be toxic.
Copper helps your body form red blood cells and maintain healthy connective tissue, nerves and the brain. It’s also critical for development in fetuses, infants and young children. Foods high in copper include oysters, sunflower seeds, dark leafy vegetables, whole grains and organ meats (liver and kidney). An inadequate intake can contribute to anemia; additionaly it’s needed to produce the antioxidant enzyme superoxide dismutase for making superoxide dismutase which prevents osteoporosis by building and strengthening bones – anemia can also contribute to anemia.
