Vitamins and minerals are essential nutrients, but most people can obtain what they require through diet alone. This section examines nine selected vitamins and three minerals which contribute energy.
Minerals are naturally-occurring inorganic elements found predominantly in soil and water environments. There are two categories of minerals: macrominerals and trace minerals.
Calcium
Calcium has long been recognized for its benefits to bone health, yet this mineral also plays a vital role in heart rhythm regulation, muscle function and nerve transmission – possibly even helping lower cancer risks and manage high blood pressure.
Calcium can be found naturally in many food sources, particularly dairy products and green leafy vegetables. Dietary supplements also contain vitamin D to aid the body in digesting it efficiently.
Copper
Copper is an essential mineral in small doses for proper functioning of your immune system and aiding neutrophils, monocytes, T lymphocytes and natural killer cells to function correctly. Too much copper, however, may pose problems.
Collagen is an essential building block of skin and connective tissues. Additionally, vitamin K serves as an enzyme cofactor during melanin synthesis as well as protecting against oxidative stress.
Iodine
Pregnancy necessitates increased intakes of iodine for physical growth and brain development during gestation. Iodine can be found in seafood, eggs and dairy products; prenatal multivitamins and supplements often contain this essential mineral.
Iodine is essential to producing thyroid hormones that play an essential role in maintaining cell health and maintaining metabolism. Not having enough iodine may lead to goiter – an enlarged thyroid gland.
Iron
Iron is an essential mineral for red blood cells to carry oxygen throughout the body and supports immunity, brain function and gene synthesis.
Iron can be more readily absorbed when taken with Vitamin C-rich foods like oranges, strawberries and sweet peppers. If you are concerned about iron toxicity, seek advice from your physician or dietitian nutritionist. Iron supplements come in various forms that vary both in terms of price and elemental iron content.
Magnesium
Magnesium is essential to hundreds of enzyme reactions in your body, yet most adults don’t get enough through diet alone. Supplements may provide some help; it’s important to find one with appropriate type and dose, according to Leung; too much magnesium can lead to diarrhoea and nausea.
Some nutrients have specialized uses, like vitamin C for immune health or calcium for bones. But magnesium works all over your body to support every system and organ system.
Manganese
Manganese is part of an antioxidant enzyme known as superoxide dismutase that works to decrease inflammation and slow the aging process, possibly treating rheumatoid arthritis as well. Studies suggest its potential use as an arthritis treatment.
Manganese can be found in numerous food sources, including whole grains, nuts and seeds, tea and leafy vegetables. While manganese may appear toxic at higher doses, its health benefits make up for any possible harm: It acts as a vasodilator allowing blood vessels to expand so as to transport more oxygen to tissues like the brain.
Molybdenum
Molybdenum can be found in numerous foods, such as legumes, grains, milk and organ meats. When activated it can activate various enzymes including Sulfite Oxidase which breaks down harmful sulfites that build up in our bodies (5).
Deficiencies are generally rare; however, certain medical conditions or dietary restrictions may increase your risk. Supplementation should only be undertaken under guidance from healthcare professionals.
Phosphorus
Phosphorus is an essential macromineral for the skeletal system and plays an integral part in providing energy for cells through ATP (adenosine triphosphate). Furthermore, nerves use P as an essential signaling mechanism to coordinate voluntary and involuntary muscle movement.
Deficits during toddler and adolescent years may result in stunted development. Processed foods containing phosphate additives account for as much as 30% of total phosphorus consumption by some individuals.
Selenium
Selenium helps the body produce selenoproteins, which are essential for thyroid hormone metabolism and spermatogenesis (the development of sperm). Furthermore, selenium acts as an antioxidant and protects against oxidative stress; studies have also demonstrated its anti-heart disease benefits as well as lower inflammation markers; it may even alleviate asthmatic symptoms.
Chronically high consumptions of selenium can result in a condition known as selenosis, which has been linked with hair loss and nails that become brittle or lose their shine.
Zinc
Zinc is an essential mineral, essential to supporting immune function, growth and development, wound healing and maintaining taste and smell sensation. Zinc can be found naturally in food sources as well as taken dietary supplement form through multivitamins with differing concentrations of zinc in their formula – zinc gluconate, zinc sulfate or zinc acetate may all contain different levels of elemental zinc content.
Zinc can influence proinflammatory pathways by suppressing nuclear factor kappa B (NF-kB). Discover more about its effects and test your levels using Labcorp OnDemand.
