Minerals are found both naturally in food and the earth that help our bodies grow and function normally. [1] Most people can get all the essential minerals through eating a wide range of food items.
Consuming multivitamin/mineral (MVM) supplements has become a widespread practice across all age groups in the US, from children as young as one year to older adults. Most MVMs contain vitamins and minerals; however, others include other ingredients not related to vitamins or minerals such as antioxidants.
Calcium
Calcium is best known for its vital role in bone health; however, it also plays an integral part in blood clotting and nerve function. About 99% of calcium content can be found in bones and teeth.
Calcium can be found in dairy products, leafy vegetables (such as bok choi and broccoli), nuts, seeds and some fortified beverages and cereals. Calcium is best absorbed when taken alongside food.
Studies suggest that taking calcium and vitamin D supplements may lower your risk of osteoporosis, cancer, cardiovascular disease (CVD) and preeclampsia during pregnancy.
Phosphorus
Phosphorus plays an essential role in every cell in your body. Primarily found in bones and teeth, but also essential in terms of growth, repair, tissue health maintenance as well as helping balance other vitamins and minerals; also creating DNA and RNA strands.
If you have early-stage chronic kidney disease (CKD), your healthcare provider may advise limiting the amount of phosphorus consumed. Speak to them about following diet guidelines or using medications like phosphate binders.
Magnesium
Magnesium can be found in numerous foods; however, recent surveys suggest that most individuals do not reach the EPA Recommended Amount (EAR).
Magnesium supplements are used to maintain bone health, treat high blood pressure, and can even prevent certain types of irregular heartbeat (torsades de pointes). Magnesium also can help with migraine headaches; intravenous magnesium infusion has even been proven effective against recurrent headaches in those suffering chronic migraines; however, taking too much magnesium can cause diarrhea and nausea.
Potassium
Potassium is an essential mineral, helping muscles contract, maintaining fluid and mineral balance within cells, and mitigating sodium’s effect on blood pressure. A diet rich in potassium may also help protect against osteoporosis and kidney stones.
Multiple clinical trials suggest that taking potassium supplements might reduce the risk of high blood pressure and stroke; however, additional research must be completed. A potassium-rich diet likely poses no harm for most people.
Iron
Iron is essential in the production of red blood cells that provide oxygen delivery throughout the body, as well as in creating hormones that regulate hormone-responsive organs and tissues.
Long-term high doses of iron from supplements or food may result in side effects such as constipation, nausea, abdominal pain, vomiting and diarrhea. Furthermore, in people who inherit hereditary hemochromatosis excess iron may cause liver cirrhosis and increase heart disease risk.
Iodine
Iodine is a key mineral required by your thyroid gland for producing the energy-regulating hormone thyroxine. While deficiency was once commonplace, thanks to iodized salt there have been much reduced rates of deficiency around the world.
Iodine can be used to treat goiter and aid normal brain development in infants and children. Additionally, iodine therapy plays an integral part of treating certain forms of thyroid cancer.
Selenium
Selenium is an essential trace mineral, required for thyroid hormone metabolism and DNA synthesis, as well as being present in proteins that protect against infection and oxidative damage.
Studies suggest that increasing selenium consumption could lower your risk for cardiovascular disease, age-related cognitive decline and Alzheimer’s disease.
Adults should consume 55 micrograms (mcg) of selenium each day for optimal health; taking any more could have adverse side effects like metallic flavor in your mouth and hair loss. Be sure to speak with your healthcare provider on how best to supplement with this nutrient.
Copper
Copper is an essential mineral needed by your body for creating red blood cells, maintaining nerve and immune health, building muscles, and activating genes. While most healthy individuals don’t experience copper toxicity problems, toxic levels may occur in individuals suffering from Wilson’s disease (a rare genetic disorder which prevents excess copper from leaving their bodies) or when serving boiling liquids from containers corroded with copper or brass over a long period of time.
Copper intake exceeding the daily recommended intake may cause gastrointestinal symptoms and leave a metallic taste in your mouth, so be careful before taking copper supplements without first consulting a health care provider.
Fluoride
Fluoride strengthens teeth and can help prevent cavities (tiny holes in the tooth). Since 1940, fluoride has been added to local water supplies; and can also be found in products like toothpaste and mouth rinse.
Studies have revealed that fluoride can both prevent and reverse early stages of tooth decay by strengthening enamel surface layers to resist acid attacks from plaque bacteria. Additionally, studies suggest dietary fluoride supplements in form of tablets or drops may decrease bone fracture risk.
