Many vitamins and minerals necessary for good health can be obtained through diet, but some individuals – such as vegetarians, vegans, those over 50 or those with certain dietary restrictions – may require multivitamin/multimineral (MVM) supplements. Consult a medical provider about which supplement would best fit their lifestyle.
Calcium
Calcium is essential in building strong bones and teeth, and also contributes to muscle activity, blood clotting, nerve transmission, and other bodily processes. Most calcium in your body resides within your bones; however, diet-rich sources as well as supplements may provide enough calcium to meet daily requirements.
Calcium may decrease your risk of kidney stones, as well as preeclampsia – a potentially serious pregnancy complication characterized by high blood pressure and protein in urine – by up to 60 percent. Calcium supplements come in various forms; look for one with the United States Pharmacopeia (USP) symbol to verify quality and absorption.
Phosphorus
Phosphorus is an indispensable mineral used in many daily cellular activities. It plays an integral part in building and maintaining bones and teeth as well as other tissues and organs such as kidneys, hearts and livers – not to mention helping produce DNA and RNA!
Phosphor is found in protein foods like beans, seeds and nuts as well as some multivitamin/mineral supplements; an ideal, varied diet typically provides enough phosphorus to meet your daily recommended dietary allowance (RDA).
Excess phosphorus may lead the body to lose calcium, leading to deposits in blood vessels, eyes and heart that increase risk of osteoporosis. Consult with your healthcare provider in order to identify an ideal balance for yourself.
Magnesium
Magnesium is an important mineral and electrolyte essential to over 300 metabolic reactions, making it one of the most sought-after supplements on social media with influencers promoting its use as an aid to sleep, stress reduction, digestion problems and overall well-being. A recommended dosage ranges between 250 to 500 milligrams daily for adults with healthy kidneys.
Two-thirds of Western populations don’t get enough magnesium – an element abundant in nuts, seeds and whole grains, leafy vegetables and avocados that helps regulate heart rhythm, manage blood sugar and keep high blood pressure at bay while also alleviating migraine headaches and improving insomnia.
Copper
Copper is an essential trace mineral that plays an essential role in maintaining both your nervous and immune systems’ wellbeing, including producing red blood cells and collagen, neurotransmitters, and brain development. About two-thirds of your copper storage lies within your bones and muscles.
Studies have linked copper deficiency with an increased risk of heart disease. Copper may help reduce plaque buildup by neutralizing free radicals that damage arterial walls.
Copper can be found in various foods such as organ meats, shellfish, nuts, seeds, grains and cocoa products. Most people can obtain sufficient copper through diet.
Iodine
Iodine is an essential mineral needed to produce hormones in your thyroid. It plays a key role in fetal development and cognitive function for children. Furthermore, iodine treatment of fibrocystic breasts as well as radiation-induced thyroid cancer prevention has proven highly successful.
Seafood and dairy products are excellent sources of iodine. But people living away from the ocean or at higher altitudes may need supplements. Pregnant women need more iodine than other individuals.
Iodine supplements are generally safe for most adults; however, those suffering from thyroid disease should follow their Cleveland Clinic doctor’s advice on the dosage they need to take.
Selenium
Selenium may help lower the risk of cardiovascular disease and help protect against cancer and other illnesses. Additionally, selenium plays an important role in maintaining thyroid hormone metabolism, DNA synthesis and protecting from oxidative damage.
Selenium can be obtained in foods, such as Brazil nuts and seafood; one nut of these contains about 95 micrograms. You can also find selenium in multivitamin supplements and stand-alone forms (selenomethionine or sodium selenate).
Consume up to 400 micrograms (mcg) of selenium daily without risk of toxicity, however higher dosages could prove harmful.
Antioxidants
There is growing evidence that diets rich in antioxidants (such as those found in whole fruits and vegetables) may lower our risk of certain diseases. Antioxidants are substances which scavenge and eliminate free radicals in our cells; some common antioxidants include vitamins C and E, beta-carotene and flavonoids.
Endogenous antioxidants are produced naturally within our bodies, while exogenous antioxidants come from food sources like tomatoes and kale as well as cocoa beans and green tea polyphenols.
Some antioxidants are water soluble while others are fat-soluble, with fat-soluble antioxidants more effective at protecting cell membranes than their water-soluble counterparts.
