Although most people are able to obtain the necessary minerals through a varied diet, some individuals may need mineral supplements to meet their needs. People with certain health conditions or who are taking specific medicines may need to take lower doses of these nutrients. For example, those suffering from chronic kidney disease or other chronic conditions should limit their intake of potassium. Taking a multi-mineral supplement can help ensure your body is getting the necessary amount of the minerals it needs.
The importance of minerals cannot be stressed enough. They help the body develop, and are essential for good health. Knowing the functions of each mineral is essential to your overall well-being. Antioxidants, including beta-carotene, lutein, lycopene, selenium, and vitamin C, may prevent cell damage. Antioxidants are naturally found in food, but they are also available as dietary supplements. However, most studies have not shown that these supplements prevent diseases.
Vitamin and mineral supplements have some drawbacks, though. They are largely ineffective at improving memory. Instead, you should aim to get enough through a varied diet. A multivitamin, mineral, and herbal supplement can improve cognitive performance in community-dwelling adults without dementia. In a study published in the journal J Nutr Health Aging, Harris E and Macpherson H examined the effects of a multivitamin, mineral, and herbal supplement on cognition in older men. These studies revealed no improvement in immediate memory or executive function.
One of the most common side effects of vitamin and mineral supplements is iron toxicity. High-dose iron supplements may cause gastrointestinal upset and black stools. Severe iron toxicity may lead to coma or death. Therefore, it is vital to use supplements only at dosages that are close to the recommended daily allowance (RDI).
Many supplements are gender specific. Women’s formulas typically contain more iron than men’s, while men tend to have lower iron requirements than women. Women need more calcium than men, so their formulas usually contain more of this than men’s. For women, a multivitamin with added iron and calcium is the best option. It’s also important to choose a multivitamin instead of one vitamin or mineral supplement. A multivitamin has many benefits that are not possible with one supplement.
Calcium is a vital mineral for healthy bones and teeth. It helps maintain bone density and helps muscles contract. It also helps release enzymes and hormones. Calcium affects nearly every function in your body. A mineral supplement with calcium should have a “Daily Value” of 1,200 milligrams per day. If you’re looking for an alternative, consider consulting a registered dietitian or physician before beginning a new supplement regimen.
If you’re a vegetarian, it’s important to plan your diet accordingly. Vegetables are a great source of vitamins and minerals, but you may need to supplement with additional sources. For instance, you should try a variety of fortified foods and fish. These will give your body the vitamins and minerals it needs to grow. This is the best way to avoid deficiency. And while you can’t get enough iron from vegetables, fruit, or dairy products, you can supplement with vitamin supplements.