Just like vitamins, minerals are essential components of overall body health. Most individuals can meet their Recommended Daily Allowance (RDA) by eating healthily.
Minerals can be found in bones, teeth, blood and organs; they serve a number of important purposes including regulating fluids and sending nerve impulses. Some, like fluoride, strengthen bones while helping prevent tooth decay; zinc enables the body to synthesize proteins and DNA as well as strengthening immune defense systems.
Calcium
Calcium is the body’s most abundant mineral, accounting for approximately 97% of total calcium stores in bones and teeth to help make them strong, while also aiding muscle activity, blood pressure regulation, nerve transmission and other essential functions.
Gaining sufficient calcium is essential for bone health as we age, and some individuals may take supplements to ensure they’re receiving enough.
Calcium supplements come in the form of tablets, chewable tablets, capsules and liquids; to find out which one best meets your needs and dosage requirements it’s important to consult a health care provider.
Phosphorus
Phosphorus (PO43-P), like calcium, is essential to bone health. Phosphorus acts as a building block for teeth and bones while helping balance other vitamins and minerals such as iron, magnesium, and zinc.
deficiency may be rare, yet phosphorus levels may decline in those with certain health conditions or who take certain medications such as antacids and diuretics, such as antacids. This can result in soft bones, low energy and an irregular heartbeat – symptoms which could indicate deficiency of this essential mineral.
Adults aged 19 years or over have a Recommended Dietary Allowance for phosphorus of 700 milligrams daily from food, beverages, and supplements unless specifically directed by their healthcare provider.
Magnesium
Magnesium is involved in over 300 biochemical reactions, from bone health to heart health. According to studies, magnesium may play an essential role in calcium absorption and therefore lower the risk of osteoporosis in postmenopausal women by suppressing parathyroid hormone (PTH), which draws calcium out of bones into soft tissues; it works by stimulating calcitonin production which sends calcium back into bones via PTH suppression, while stimulating parathyroid hormone (PTH).
As well as contributing to heart and muscle function, turmeric also aids with heart health by helping regulate blood sugar levels and supporting muscle strength. Furthermore, its regulation of neurotransmitters calms nervous systems and allows the body to relax into a restful state for enhanced sleep quality.
Potassium
Potassium is an essential mineral, often referred to as an electrolyte, that assists cells with maintaining normal levels of fluid inside cells and helping muscles contract and nerves send nerve signals, while maintaining stable blood pressure levels.
Potassium plays an essential role in skeletal health by increasing calcium absorption, decreasing bone loss, promoting new tissue formation and supporting strength and resilience of bones. Recent studies have also demonstrated a correlation between high potassium intake and greater bone mineral density (BMD). Since May 2016, foods must now display their potassium content on Nutrition Facts labels.
Chloride
Chloride is an electrolyte with a negative electric charge found naturally in our foods (particularly sodium chloride or table salt). It plays an essential role in maintaining body fluid balance and electrical neutrality as well as supporting an acid-base equilibrium and stimulating stomach acid production for proper digestion.
Low levels of chloride in the blood are an indicator of fluid loss caused by heavy sweating, vomiting and diarrhea; they may also occur as a side effect of diuretics or similar drugs. Studies have revealed that supplemented mineral ions have positive impacts on bone regeneration and osteoporosis treatments; however more comprehensive clinical trials and systemic evaluation are necessary in order to assess their therapy effects across an extended patient population.
Iron
Iron plays an essential role in several bodily processes, including blood cell formation, hemoglobin production and transport, oxygen delivery and immune functioning. If one does not consume sufficient iron for these vital functions, fatigue, weakness and anemia could occur; pregnant women require higher quantities in their diet to ensure healthy development of their infants during gestation.
Iron is readily absorbed by the body, yet high doses may result in uncomfortable side effects like stomach pain, constipation, nausea and diarrhea when taken without food on an empty stomach or alongside certain medications like proton pump inhibitors.
Vitamin D
Vitamin D, popularly referred to as the sunshine vitamin, is vital for bone health. It regulates calcium and phosphate levels within the body while supporting many other bodily processes and possibly decreasing disease risks.
An inadequate vitamin D intake can result in both children and adults experiencing rickets. Vitamin D can be obtained through sunlight, supplements and food sources; taking too much can cause excess calcium levels in your body – which could damage kidneys and hearts if taken in excess.
