Multivitamin/mineral (MVM) supplements can help ensure you meet all of your micronutrient requirements, so choose one which contains at least the Recommended Dietary Allowances for most vitamins and minerals.
Minerals are inorganic nutrients that play essential roles in our bodies. Some minerals, like fluoride and calcium, strengthen bones; others like iron deliver oxygen directly into cells for cell metabolism.
Calcium
Most people get enough calcium through food sources like dairy and green leafy vegetables, while supplements may also provide needed calcium. A doctor should be consulted if taking any such supplement. It’s best to avoid high dose supplements unless specifically advised by a medical provider.
Your body relies on minerals to maintain proper bone, tooth and muscle cell functioning, expand and contract blood vessels as needed, send messages through your nervous system and produce enzymes and hormones, while creating enzymes and hormones. Macrominerals such as calcium, phosphorus, magnesium and sodium require larger quantities than trace minerals such as iron, iodine or zinc.
Phosphorus
Phosphorus is an essential mineral in our bodies, helping to build strong bones and teeth as well as supporting muscle contraction, nerve health and cell health. Phosphorus also plays an integral part in making Adenosine Triphosphate (ATP), the energy source used by cells.
Most individuals get sufficient phosphorus from food sources such as meat and dairy. However, certain health conditions or medications can lower phosphate levels to dangerously low levels, potentially impacting one’s ability to absorb enough phosphate for healthy bodily functioning.
Foods rich in phosphorus include beans, lentils and lima beans. Processed foods, including deli meats and canned and bottled beverages contain high concentrations of phosphorus too; often using phosphate additives to preserve color, texture and flavor.
Magnesium
Magnesium plays an essential role in nerve transmission and muscle contraction, as well as in regulating calcium and potassium ions. Studies have linked magnesium with lower risks of high blood pressure and heart disease.
There is evidence to support magnesium’s ability to help ease migraine headaches; however, research remains limited. Therefore it’s not advised taking large doses without first consulting your health care provider.
Dark-green vegetables, legumes, low-fat dairy and whole grains are excellent sources of magnesium. You may also receive it via supplements like magnesium citrate, glycine or magnesium sulfate – time release forms may improve absorption rates further.
Iodine
Iodine is essential to proper thyroid gland functioning, producing hormones which control how your body uses energy and is especially vital during gestation and early childhood development as it supports brain development. Most people obtain all their required iodine from food such as dairy products or iodized salt.
Adults of all ages need iodine in order to maintain normal metabolism. Pregnant and breastfeeding women require increased amounts for optimal fetal development.
Milk and dairy products are typically the main source of iodine in most diets; however, recently some plant-based milk-alternative drinks have also been fortified with this essential nutrient in the UK. Seafood and iodized salt can also provide essential iodine.
Iron
Iron is essential in producing red blood cells which carry oxygen throughout our tissues and organs as well as synthesizing certain hormones. Individuals consuming low quantities of dietary iron are more at risk for iron deficiency anemia; especially infants and young children, women with heavy periods, or those suffering from digestive diseases that inhibit nutrient absorption.
Hemochromatosis, an inherited condition, causes people to absorb too much iron, leading to excessive levels of this mineral in their bodies and potentially increasing liver cirrhosis, heart disease and pancreatitis – as well as increasing cancer risks. People with hereditary hemochromatosis should avoid taking iron supplements.
Zinc
Zinc is an essential trace mineral essential to many chemical reactions in our bodies, from DNA synthesis and cell division, protein production, taste sensation and smell sensation – to pregnancy, childhood and adolescent development.
Most individuals get enough zinc in their diet from eating meat, seafood and fortified breakfast cereals; however, certain people require supplements due to poor absorption from plant-based sources like legumes and whole grains (which contain phytates that bind minerals such as zinc).
As with other trace minerals, zinc plays an essential role in immune function, blood clotting, metabolism and thyroid and insulin function, wound healing as well as wound care.
