Minerals are inorganic elements that form and maintain the structure of our bodies, such as our teeth and bones, while also aiding cell metabolism and performing various essential functions.
Mineral supplements may be helpful if your diet is less-than-ideal or you take certain medications.
Benefits
Minerals play a critical role in immune function, bone health and blood cell production. They also regulate blood pressure and maintain balance among fluid levels within the body.
Most people can meet their mineral needs through diet. If this is not sufficient, or your diet lacks calcium-rich foods, supplementation may be necessary. There are various multivitamin options with various trace mineral formulas; choose one which can easily absorb into your body.
Select a multivitamin that, taken together with your diet, meets the Recommended Dietary Allowances (RDAs) of vitamins and minerals for each of them. Be wary of supplements with excessive levels of certain fat-soluble vitamins A, D, E and K which could build up to toxic levels over time in your body. Also look out for products bearing the United States Pharmacopeia (USP) seal which verifies they have been third-party tested; USP is an independent non-profit organization that works towards public health through manufacturing and testing of drugs and supplements.
Deficiency
Vitamins and minerals play a variety of essential roles within our bodies. A diet rich in these essential nutrients is the ideal way to ensure adequate intake, but supplements may be taken by those not getting enough via their food source. When selecting supplements it is essential that they distinguish between what is healthy and toxic products.
Water-soluble vitamins such as Vitamin C and the B vitamins Thiamine, Riboflavin, Niacin, Pantothenic Acid Biotin and Folic Acid) pass quickly between cells; too much can become toxic. Fat-soluble vitamins A D E K however may store themselves within your cells and build up over time if you take too many supplements.
Minerals can be divided into major and trace categories. You require larger amounts of the major minerals (calcium, phosphorus, potassium, sodium, sulfur chlorine and magnesium) for life support while smaller quantities (iron zinc copper manganese selenium etc) of trace minerals for overall wellbeing.
Interactions
Vitamins and minerals work together to fulfill numerous tasks, from strengthening bones to turning food into energy. Antioxidants play a key role in protecting against chronic disease; common examples include carotenoids such as lycopene found in tomatoes and lutein from green vegetables as well as flavonoids like quercetin found in apples and onions.
Numerous long-term, randomized clinical trials (RCTs) have investigated the benefits of mineral supplements, but most studies found no correlation between their use and cancer reduction, cardiovascular disease reduction or overall mortality reduction.
Substances found in dietetic supplements and prescription medications may interact in unexpected ways. Iron supplements, for example, may reduce the effectiveness of certain antibiotics while St John’s Wort, an over-the-counter supplement used to treat depression, has been found to hasten how fast some prescription medicines such as birth control pills, HIV/AIDS medications and organ transplant recipient treatments break down in your body.
Side effects
Vitamin and mineral supplements are among the most frequently utilized forms of complementary medicine, used by individuals across all different health conditions without an evidence base as strong as that provided by medicines that treat specific illnesses.
Overdosing on specific minerals can be harmful. Too much calcium increases the risk of osteoporosis; similarly for magnesium and zinc.
Consuming too many trace nutrients found in food may be difficult, but too many vitamins and minerals may be consumed from multivitamin/mineral (MVM) supplements or single vitamin/mineral (SVM). Manufacturers determine their content which can range widely depending on the product containing any number of substances.
Overdoing multivitamin/mineral supplements can be both costly and detrimental, interfering with the absorption of other medications. St. John’s wort can interact with birth control pills, antidepressants and medication used to prevent organ rejection after transplantation.
