Mineral supplements provide a quick and safe way of meeting nutritional gaps in your diet.
Major minerals like calcium and phosphorus help promote bone and tooth health; folate (vitamin B9) aids protein synthesis and blood cell formation; manganese aids the processing of cholesterol, carbohydrates and amino acids.
Calcium
Calcium is one of the body’s most abundant minerals, responsible for building strong bones and teeth while also aiding muscle function, blood clotting, nerve transmission, and hormone secretion. Calcium can be found naturally in some foods or as dietary supplements; some medicines, like antacids also contain calcium.
Nearly 99% of calcium stored in our bodies is located within bones and teeth, but small pools can also be found throughout blood and extracellular fluid. This small ionized pool mediates blood vessel contraction and dilation, muscle movement, bone strength maintenance and many other essential functions.
Supplementing calcium through diet alone is always preferable, but mineral supplements are an important way for those who can’t get enough. When selecting your product from a trusted manufacturer that has been independently tested for quality and purity, look for something with the USP verification mark as an indicator.
Iron
Iron is essential in producing red blood cells, which transport oxygen throughout the body, as well as supporting cognitive function, immune health, muscle growth and development, cognitive health issues such as Alzheimer’s, and muscle atrophy and injury. At risk of iron deficiency are pregnant or menstruating women, babies/children of mothers who don’t consume enough iron-rich foods (ie breastfeeding/lactation mothers) as well as people living with haemochromatosis conditions like haemochromatosis.
Iron supplements often result in black or dark-coloured stools (poo) even when taken at recommended amounts. This side effect should not be overlooked!
Keep all iron supplements away from children as accidental ingestion of high doses can be dangerous. Read labels carefully, selecting third party tested supplements which meet acceptable standards of quality, purity and potency; additionally consider opting for slow release formulas which may reduce side effects.
Magnesium
Magnesium is an invaluable mineral, known to relieve leg and foot cramps caused by magnesium deficiency. Furthermore, magnesium acts as a natural sleep aid as it affects neurotransmitters which regulate your ability to fall asleep (35) (35).
Studies indicate that higher intakes of magnesium may help to decrease blood pressure. One small randomized controlled clinical trial found that intravenous magnesium helped people with mild-to-moderate hypertension reduce their blood pressure when taken regularly alongside a diuretic (36).
Food sources of magnesium include green leafy vegetables, legumes, nuts and seeds, whole grains, bananas, dates and avocadoes. Tap, mineral and bottled waters may also provide magnesium but typically they’re processed to lower their magnesium content (32). Unfortunately, magnesium supplements can sometimes cause stomach upset and diarrhoea in some people and long-term use can interfere with your body’s ability to absorb copper, an essential mineral needed for various bodily processes (32), leading to possible toxicity (32).
Selenium
Selenium is an essential nutrient, protecting cells from free-radical damage and strengthening immunity in the body. Furthermore, selenium plays an integral part in spermatogenesis (the maturation of sperm cells), thyroid function and protecting against infections.
Selenium also contributes to heart health by protecting arteries and lowering inflammation markers, according to research studies. Furthermore, selenium may help lower Alzheimer’s risk by decreasing oxidative stress.
Brazil nuts, poultry and fish are excellent sources of selenium; one nut alone provides up to 100 percent of your recommended daily value! So it’s an easy and cost-effective way to increase your selenium consumption.
However, for people suffering from conditions like Crohn’s disease or HIV as well as kidney issues requiring dialysis it can be challenging to get enough selenium through diet alone and supplements offering ample amounts of selenium can provide an ideal solution.
