Minerals are essential in keeping bones and muscles strong. Your body uses minerals to produce certain enzymes and hormones, so these essential elements can also be found in food sources and multivitamin/mineral supplements (MVSs).
Minerals can be broken down into major and trace categories. You need larger amounts of the major minerals like calcium, phosphorus, potassium, sodium chloride and magnesium while smaller amounts of trace minerals like iron zinc copper iodine selenium might also be required.
Calcium
Calcium not only builds strong bones and teeth, but it serves a host of other purposes in the body as well. Muscle contraction, heart rhythms, nerve functions and body tissues all rely on calcium’s presence for healthful functioning – bones store nearly all the calcium within their bodies while blood vessels dilate and contract as needed to support healthy blood pressure levels. Calcium also plays an essential role in helping blood vessels dilate/contract for healthy blood pressure regulation.
Milk and dairy products are among the richest sources of calcium available, while green leafy vegetables, nuts, and some dried fruits also offer ample sources. Fortified foods like orange juice, soy milk, and ready-to-eat cereals may provide additional calcium sources if people do not consume much dairy products themselves. Consuming too much calcium may cause constipation, gas or bloating; so speak to your physician regarding how much you should consume as well as any prescription or over-the-counter medicine you take, including any antacids which may affect its absorption into the body.
Magnesium
Magnesium is essential to proper heart, muscle and nerve functioning. It helps absorb and retain calcium in the body while simultaneously lowering high blood pressure and managing cholesterol levels. Research has also indicated that magnesium helps alleviate migraines, depression, blood sugar levels and sleep quality issues.
Low magnesium levels increase one’s risk for heart disease. Magnesium may help lower high blood pressure by relaxing blood vessels and reducing clotting/inflammation. Studies have revealed that daily magnesium dosage decreases both systolic and diastolic blood pressure readings.
National dietary surveys reveal that many populations are magnesium deficient, due to dietary and medical causes including medical conditions or medications which interfere with magnesium absorption or increase excretion through urine. Signs of deficiency include loss of appetite, nausea and vomiting, fatigue and weakness – with extreme deficiency even leading to numbness, tingling or muscle cramps.
Iron
Iron is an essential mineral, essential for helping red blood cells perform their jobs and aiding immune function as well as functioning of some hormones. Our bodies obtain this mineral naturally through meat, eggs and seafood consumption as well as dark leafy greens and beans – but supplements also come with differing dosages and types.
Your daily iron needs depend on your age and gender. Women in childbearing years require at least 18 mg daily to replace what has been lost through menstruation; after age 19, however, iron needs generally reduce and can often be met through diet alone[2].
An excess of iron can be toxic and lead to heart disease and liver cirrhosis. People who suffer from hereditary hemochromatosis – an inherited condition wherein excess iron absorption leads to health risks — should avoid taking iron supplements altogether. Supplement facts on product labels will provide information regarding elemental iron content so you don’t need to calculate this number manually.
Zinc
Zinc is one of the body’s two most abundant trace minerals and essential for hundreds of enzymes’ activity as well as immune support, protein and DNA synthesis, wound healing, growth and development during gestation, infancy, childhood and adolescence [1, 2].
Studies have demonstrated the power of zinc supplements to treat diarrhea and slow or stop age-related macular degeneration (AMD). Furthermore, zinc can also reduce chronic inflammation while improving immune function in those living with HIV/AIDS.
Diets rich in zinc-rich foods such as seafood, lean meats, poultry eggs dairy products legumes whole grains nuts seeds fruits are an ideal way to get enough zinc. While fortified foods and supplements may also help some individuals, always consult your physician prior to adding any supplements; zinc can interact with certain medications and may cause unpleasant side effects if taken excessively – however when used according to directions it should generally be safe for most people.
