Vitamins and minerals represent a $30 billion industry that serves many important roles ranging from strengthening bones to decreasing cancer risks. But selecting the correct ones can be confusing, while too much intake could pose health issues.
Contrary to popular belief, most randomized clinical trials (RCTs) of multivitamin/mineral (MVM) supplements have failed to reliably reduce chronic diseases like cancer and heart disease.
Calcium
Calcium is best known for its role in maintaining strong bones, but it also plays an important role in heart health by helping regulate normal heart rhythms and helping muscles contract and relax properly. Most calcium can be found in our bones and teeth; nerve functions and blood clotting require calcium as well.
Our bodies need ample amounts of calcium, and the Institute of Medicine suggests an intake of 1300 milligrams daily for children, adolescents, adults aged 19-50 and 51+ years respectively. Dairy products such as milk, yogurt and cheese are excellent dietary sources of calcium; additional sources may include orange juice, some brands of ready-to-eat cereals with calcium fortifications as well as fortified soy beverages containing calcium fortification as well as vegetables that provide significant amounts. Randomized controlled trials have demonstrated that higher calcium intakes correlates with lower rates of colorectal cancer; results have varied between studies regarding its effect on breast cancer incidence [1,2]. [1 | 2].
Iron
Iron is an essential mineral used by our bodies to produce hemoglobin, which carries oxygen to cells and tissues. Found both in food sources as well as multivitamin/mineral supplements, iron should only be consumed in trace amounts to be beneficial; accidental overdosage with large doses (up to thousands of mg) of iron can be hazardous and even cause stomach ulcers, bleeding gastrointestinally coma death and organ failure.
Food sources of iron include meat, poultry, fish, eggs and dairy products; those at risk for anemia due to low iron consumption include infants, menstruating women, pregnant women and those on low-iron diets. Over-the-counter supplemental iron comes in various forms including ferrous salts such as ferrous sulfate and ferrous fumarate; there are also heme iron polypeptides, carbonyl irons and amino-acid chelates which might have less gastrointestinal side effects than traditional forms.
Magnesium
Magnesium is essential to maintaining normal blood pressure levels, healthy bones, and an even heart rhythm. You can find magnesium-rich foods such as green leafy vegetables, legumes, nuts, seeds, whole grains as well as tap, mineral and bottled waters as sources. Unfortunately, many don’t get enough magnesium due to poor diet or other health concerns preventing adequate amounts from being taken in through their food supply or beverages consumed – more can be found by following a vegan lifestyle and lifestyle changes alone!
Get more magnesium through diet and supplements appears to reduce cholesterol risks while simultaneously decreasing high blood pressure levels, and may improve PMS symptoms for women who are deficient (though more research needs to be conducted). In addition, magnesium sulfate administered intravenously has been proven to lessen migraine attacks (31, 32).
Some studies indicate that increasing magnesium consumption might reduce stroke risk (33, 34), although further research needs to be completed before reaching any definitive conclusions on these claims.
Trace Minerals
Trace minerals (also referred to as micronutrients) are essential in very small amounts for supporting various essential physiological behaviors. Zinc, for instance, plays an essential role in immune function, wound healing and DNA synthesis while iron is vital in supporting blood transport, energy production and hemoglobin formation. Iodine contributes to thyroid health while fluoride promotes strong teeth and bones.
Epidemiological evidence points to a correlation between certain trace elements and chronic diseases, but evidence is limited and has focused on cadmium, arsenic, copper, lead, chromium manganese selenium zinc as potential culprits. Most individuals can get enough of these essential nutrients through eating well balanced meals.
Sources of trace minerals include meat, fish, dairy products, whole grains, legumes, nuts and leafy vegetables. It is not advised to take mineral supplements without first consulting a physician as too much consumption of some trace minerals could result in anemia or other deficiencies; too much iron for instance can damage livers and cause organ toxicity.
