Vitamins and minerals can be found naturally in food or added as supplements; for optimal results, try to get most of your nutrition through food alone; however if taking mineral supplements it’s wise to select wisely.
Too much iron, for example, can exceed the body’s ability to manage it and damage may result from exposure to oxidants.
Calcium
Calcium is best known for maintaining bone health, but it also plays an integral part in blood clotting, muscle contraction and regulating normal heart rhythms and nerve functions. Your body produces some calcium internally while additional sources provide food and supplements containing enough. Studies indicate that getting adequate amounts is crucial to overall wellbeing – including lowering high blood pressure levels and the risk of preeclampsia [1].
Calcium is a crucial nutrient for bone and tooth health. Additionally, calcium supplements can also be used to treat osteoporosis as well as prevent the condition that often precedes it: osteopenia (lower bone density). Calcium supplements should generally be safe and effective; however, excessive doses could potentially lead to kidney stones. Furthermore, some medications for high blood pressure and heart disease interact negatively with calcium; to ensure maximum absorption rates take your supplements at different times from other vitamins and minerals for best results.
Iron
Iron is an essential mineral, vital for healthy red blood cell function as well as immune and hormonal functioning. We get most of our iron needs from food such as meat, eggs, some seafood, dark leafy vegetables, beans and fortified grain products; pregnant women require more iron to prevent iron deficiency anemia (IDA), meet their fetus’ needs during gestation and meet RDA levels; low iron consumption during gestation increases risks such as low birth weight premature birth and decreased levels of iron in infants’ blood.
Iron supplements come in the form of ferrous sulfate tablets, ferrous fumarate and ferrous gluconate and are most often sold in liquid form to facilitate faster absorption. When taking too much of this mineral it can cause negative side effects including gastrointestinal irritation and liver damage; overdose can also be toxic leading to organ failure, coma or even death.
Magnesium
Magnesium is an essential mineral essential to bodily processes such as blood pressure regulation and bone health, as well as regular heart rhythm. Unfortunately, however, many individuals don’t get enough magnesium from diet alone, leading to deficiencies. Doctors sometimes recommend magnesium supplements to address specific issues like high blood pressure, Type 2 diabetes, migraine headaches or high cholesterol – however taking too much could act as laxative and extreme doses may result in irregular heart rhythm.
Magnesium can be found in many foods, including legumes (such as beans), dark green leafy vegetables, nuts and seeds, whole grains and fortified breakfast cereals. Studies have linked higher magnesium intake with greater bone density for both men and women. Furthermore, taking both magnesium and potassium together has been proven to lower blood pressure; long-term use of magnesium supplements may deplete levels in the body, so please consult a healthcare provider prior to beginning therapy of any sort.
Zinc
Zinc is essential to cell metabolism, immunity function, protein and DNA synthesis and wound healing. Additionally, zinc helps ensure normal development during gestation, infancy, childhood and adolescence. You can find zinc naturally present in food products or as an add-in supplement.
Zinc deficiency can result in low appetite, nausea, diarrhea, skin rash, poor growth and development, impaired sense of taste and smell, as well as weakening of immunity. Although severe zinc deficiency is uncommon, severe cases have been documented among individuals suffering from Crohn’s or ulcerative colitis; bariatric surgery procedures; pregnancy/breastfeeding mothers who follow plant-based diets or who take immune suppressing drugs such as Cortisone.
Recent clinical research indicates that zinc supplements in combination with vitamins C, E and beta-carotene may slow the progression of age-related macular degeneration for some individuals who suffer from it. Before embarking on such a regimen, however, please speak to your physician beforehand as zinc may interact with certain medications like quinolones and tetracyclines so it’s important to keep an eye out for any interactions during supplementation with zinc.
