Minerals such as calcium, phosphorus, magnesium and potassium are crucial to bone health, blood pressure regulation and cell functioning. Microminerals like zinc, iodine, selenium and copper also play an integral role in brain functioning, thyroid health and iron absorption.
Most people can meet their vitamin and mineral needs through eating healthily; however, some individuals may require supplements due to diet-related issues or specific medical conditions.
Magnesium
Magnesium promotes muscle health and can regulate blood pressure, one of the major risk factors for heart disease. Furthermore, magnesium can act as a natural laxative by relaxing stomach muscles and drawing water into stool feces to relieve constipation symptoms.
A 2017 study suggests low magnesium levels might be related to anxiety; more research needs to be conducted into this theory. Other research indicates magnesium may help relieve migraine headaches.
Be wary that magnesium can interact with certain medications, including antibiotics and bisphosphonates used to treat osteoporosis.
Potassium
Potassium helps the body balance electrolyte levels and enable nerve signals to travel efficiently while muscles (including those within the heart) contract efficiently.
Studies indicate that it may help protect against high blood pressure, diabetes and kidney stones as well as lung cancer; more research may also be required.
Potassium can be taken orally as oral liquid, powder, granules and regular and extended-release tablets, but should only be taken when directed by your healthcare provider. While potassium should generally be safe to take with medications (although some restrictions apply), please consult your physician first if taking anything new.
Iodine
Iodine is a trace mineral not produced naturally by our bodies and must therefore be consumed through food or supplements to remain essential in making thyroid hormones thyroxine and triiodothyronine that regulate growth, development, and metabolism.
Iodine deficiency is a serious public health risk. Without enough iodine, thyroids cannot produce hormones properly and goiters form. Children exposed to severe deficiency have lower IQs and stunted development; pregnant women need higher intakes of iodine during gestation to support fetuses growing within them.
Selenium
Selenium is an antioxidant mineral that protects cells from damage. Additionally, selenium promotes thyroid health, reproductive wellness and enhances immunity.
Researchers are investigating whether selenium could help reduce age-related cognitive decline. Lower blood selenium levels have been linked with decreased mental performance among older adults.
Selenium can be found in various dietary supplements, including selenomethionine and sodium selenate. Long-term consumption can cause metallic taste in the mouth and decrease effectiveness of certain drugs (cisplatin, for instance). Eating a varied diet is the ideal way to get enough selenium.
Copper
Copper is an essential mineral needed by your body in small amounts. It helps your cells metabolize iron and forms collagen for healthy skin and bones. Copper also has antimicrobial properties and you can find plenty of it in foods like oysters and other shellfish, whole grains, nuts (such as cashews), legumes (kidney beans and lentils), potatoes, dark chocolate and organ meats such as liver.
Under certain medications and when taking birth control pills or drinking from pipes containing copper, excessive copper levels may occur in your system. Your healthcare provider may recommend copper supplements.
Manganese
Manganese appears to be safe when taken orally up to 11 mg daily in doses up to 11 mg a day; larger dosages could potentially cause side effects in some individuals such as Parkinsonian-like symptoms like tremors.
Studies have demonstrated the association between higher intakes of manganese and decreased rates of bone loss and diabetes, and its use to make superoxide dismutase, an antioxidant which protects cells against damage, as well as its use in wound healing. This mineral also contributes to its beneficial properties by aiding cell respiration processes.
Molybdenum
Molybdenum, a trace mineral, plays an essential role in enzymes that break down proteins and DNA. It can be found in some foods including legumes, leafy vegetables, cereal grains and dairy. Most people seem to receive enough molybdenum from their diet.
Deficiencies are rare and supplementation should only be undertaken under the advice of healthcare professionals. Infants born to mothers with genetic conditions that prevent them from using molybdenum for producing sulfite oxidase have shown evidence of molybdenum deficiencies.
Phosphorus
Phosphorus is an essential mineral, working alongside calcium to build strong bones. Phosphorus also plays an integral role in cell membranes, nucleic acids, and energy production within cells.
Most individuals obtain enough phosphorus through eating healthfully, including meats and milk products as sources of proteins. However, those with certain health conditions might require reduced phosphorus intake in order to prevent excessive levels.
Phosphorus deficiencies during childhood and adolescent years can cause bone abnormalities and other health complications, while being essential in maintaining proper vitamin and mineral balances, as well as producing DNA and RNA for reproduction purposes.
