Many individuals take mineral supplements, most often multivitamin and mineral (MVM) products, but research on MVMs remains limited; according to NIH’s DGAC, more studies should be conducted into their effectiveness.
Choose supplements marked with the USP symbol to verify they meet strength, quality and purity standards set forth by the U.S. Pharmacopeia. Also avoid products containing herbs, amino acids or any unusual ingredients.
Iron
Iron is an essential mineral essential for creating hemoglobin, the protein responsible for carrying oxygen throughout your body. Low iron levels can lead to iron deficiency anemia, leading to fatigue and other symptoms. Supplements may help correct sub-optimal levels but should only be taken after consulting with a GP first and receiving confirmation that treatment is required. Too much iron intake could prove fatal; for this reason it’s wise to speak to them prior to beginning any regimen containing oral supplements.
Most people should be able to meet their iron needs from eating a varied and balanced diet, which provides both heme-iron (found in meat, poultry and seafood) and non-heme iron (found in whole grains, nuts, seeds legumes and leafy green vegetables). Coffee and tea may act as natural inhibitors of iron absorption; in addition, certain medications may interfere with absorption as well.
Magnesium
Magnesium can be found in foods like spinach, peanut butter, avocados and bananas as well as in supplement form as magnesium citrate, glycinate, malate orotate or oxide. Magnesium plays a vital role in numerous bodily processes – studies suggest it could prevent bone loss from osteoporosis as well as lower blood pressure – though more research needs to be conducted into its potential effects.
People with bleeding disorders should avoid magnesium supplements because it slows blood clotting. Magnesium may interact with certain drugs such as proton pump inhibitors (PPIs) like omeprazole that reduce stomach acid, and diuretics that treat high blood pressure by helping the kidneys eliminate sodium and water through urine output. High levels of magnesium may increase risk for diarrhea in some individuals while studies have demonstrated it might help improve and relieve premenstrual syndrome symptoms as well as chest pain caused by blood vessel spasms (vasospastic angina). Magnesium may even help treat migraine headaches!
Trace Minerals
As you grow, you have likely outgrown the multivitamins shaped like cartoon characters that were considered healthy as a child, yet mineral supplements may still pose risks. Consult a healthcare provider before making decisions regarding any supplement containing trace minerals.
Copper, chromium, iron, selenium and zinc appear to lower cardiovascular disease risk while others such as cadmium mercury arsenic may increase it. Unfortunately, epidemiologic data is scarce on whether metal serum levels correlate to health conditions like cancer cardiovascular diseases hypertension.
Excesses of trace minerals may be toxic. This is particularly true of products containing silver; too much silver can lead to argyria – a blue-gray discoloration of skin – as well as zinc, copper, manganese and selenium overdose, leading to liver or kidney damage as well as weakening immunity and increasing your risk for certain forms of cancer.
Major Minerals
Minerals that we require in amounts of 100 milligrams or more each day are considered “major.” Examples of such minerals include calcium, phosphorus, magnesium and sulfur.
These minerals serve many essential functions in our bodies. Calcium helps form and maintain bones and teeth; regulates blood pressure and blood sugar; helps nerves send messages; makes muscles contract; and works alongside vitamin D to metabolize nutrients like fats, carbohydrates and proteins.
Zinc can bolster immunity and aid wound healing. Furthermore, zinc helps your body produce proteins and DNA – essential building blocks of all cells.
Most individuals meet their mineral needs from food alone, with little need for vitamin or mineral supplements. However, certain populations such as the elderly or those taking certain medicines may require extra minerals to prevent deficiencies. Always follow instructions when taking vitamin or mineral supplements – taking more than the daily recommended amount could be harmful.
