Vitamins and minerals play an integral part in maintaining good health. Vitamin A, C, E, K, folate and B12 are examples of essential organic substances; while minerals consist of inorganic elements such as calcium, magnesium, sodium potassium phosphorus zinc. Your body needs larger quantities of macrominerals (calcium magnesium sodium potassium phosphorus zinc etc) than trace minerals such as iron iodine or selenium for proper functioning.
Calcium
Calcium is well known for strengthening bones and teeth. A small pool of ionized calcium found in our blood and extracellular fluids facilitates many important bodily processes including blood vessel contraction/dilation, nerve transmission, and hormonal secretion.
Calcium supplements may help prevent osteoporosis, a condition in which bones gradually weaken with age. Research suggests calcium may also lower cancer risks; however, results of other studies vary greatly.
Long-term calcium supplement use may increase the risk of kidney stones in some individuals. Speak to your healthcare provider regarding how much calcium to take and which form might work best for you.
Phosphorus
Phosphorus is an essential mineral in our bodies, playing key roles in ATP production, metabolism, bone health, pH balance and DNA synthesis. Food sources rich in phosphorus include meat, dairy and whole grain products; additionally dietary supplements containing phosphorus may be available but should always be used under the guidance of a health care provider.
High blood phosphorus levels have been linked with calcium deposits accumulating in the heart, lungs and other organs over time – this condition is especially prevalent among those suffering from kidney disease.
Magnesium
Magnesium is one of the body’s essential minerals, playing an essential role in bone and muscle health as well as helping regulate blood sugar and reduce blood pressure.
Magnesium can be obtained through diet alone, though many individuals take supplements as well. Over-the-counter magnesium supplements come in various forms but liquid forms like magnesium citrate or chloride may be easier for the body to absorb.
Magnesium supplements have been used to relieve migraine headaches and enhance mood, but research results are mixed and only some studies lasted several weeks or less.
Manganese
Manganese is an antioxidant mineral that acts as a protective enzyme against damage to body tissues, and also supports bone health. The highest concentrations can be found in seeds, whole grains, legumes and leafy green vegetables.
Accessing enough manganese is key. A deficiency can lead to metabolism issues, PMS symptoms and weak bones. Studies show that taking manganese with calcium, zinc and copper supplements may help prevent bone loss and fractures among postmenopausal women (3, 4).
Molybdenum
Molybdenum can be found in legumes, nuts, dairy products and cereal grains as well as included in multivitamin/multimineral formulas.
Rarely is anyone suffering from a deficiency of this trace mineral, essential for enzyme-dependent processes like iron metabolism and detoxifying harmful substances from their systems. A few studies have even linked high intakes with bone damage.
Molybdenum may be safe when administered in doses below its upper limit of 2,000 micrograms per day for adults; however, higher dosages could potentially cause side effects like copper deficiency and gout.
Potassium
Potassium is an electrolyte mineral that plays a vital role in helping conduct electricity throughout the body, such as helping blood pressure to rise. If potassium levels fall too low it may increase blood pressure, deplete calcium from bones and cause muscle weakness; on the other hand, having sufficient levels in your blood has been linked with decreased risk for diabetes.
Dietary intakes of potassium appear not to pose health risks in healthy adults with normal kidney function, since excess is excreted through urine. Potassium can be found in various foods including milk, fruits and vegetables.
Sodium
Sodium is essential to maintaining fluid balance within the body and works closely with potassium to conduct nerve impulses. Furthermore, sodium influences how acids and bases move across cell membranes for energy production purposes.
One large RCT concluded that taking multivitamins and minerals (MVMs) daily did not reliably lower mortality risk, though they did significantly reduce some cancer risks. Since sodium can raise blood pressure levels, select low-sodium dietary supplements. You can also reduce sodium consumption by opting for less processed food and salty snacks.
Zinc
Zinc has anti-inflammatory properties and is frequently used to treat wounds such as burns, ulcers, and slow-healing skin injuries. Furthermore, zinc acts as an antioxidant and may help decrease oxidative stress linked to chronic diseases.
Zinc is essential to hormone production, digestion and immune health; its presence influences our senses of taste and smell; it’s found in animal products, fortified cereals and legumes but can be more effectively absorbed when taken as supplements; zinc deficiency in the United States is rare.
