Minerals are vital elements that play a key role in virtually every reaction within the human body.  For instance, minerals enable enzymes, activate chemical reactions, build good bone structure, and even promote healthy brain function.

Minerals and vitamins have a synergistic relationship. Put in this way: both vitamins and minerals have to be present together to perform their intended functions. For example, both vitamins and minerals are needed to make antioxidant enzymes that protect the body from free-radical damage. Another perfect example: without enough vitamin D, one can’t form enough of the hormone calcitriol, which in turn leads to insufficient calcium absorption from the diet.  Bear in mind that vitamins are considered to be organic substances because they contain carbon while minerals lack carbon and are thus referred to as inorganic.

Some experts argue that minerals are even more important than vitamins. Many illnesses that are due to deficiencies in some vitamins may produce mild effects and are easily treatable, but deficiencies in several minerals can result in serious health conditions, and if left untreated, can rapidly lead to death. Needless to say, a healthy dietary routine that is rich in vitamins and minerals is of utmost importance.

Minerals are involved in several metabolic functions within the human body. Several minerals are components of enzymes which act as catalysts for many of the chemical reactions within the body. Minerals also regulate the normal function of human and animal organs, muscles, and tissues. For example, sodium and potassium are crucial for maintaining proper fluid balance, calcium is the primary structural component in bones and teeth, and iron is responsible for transporting oxygen, in the blood, throughout the body.

Human skin, hair, teeth, bones, and all other tissues require minerals in able to form. Minerals are also involved in several bodily functions, including controlling several systems within the body and in the production of energy. In the event that an individual is deficient in any one of the major or trace minerals, the human body will lead to a level of structural weakness, internal system dysfunction, and over time, contract some form of debilitating disease.

Macro vs. Trace Minerals

There are two groups of minerals vital to human health: macrominerals and trace minerals. Macrominerals are the minerals that the body requires in relatively large amounts and include calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur. On the other hand, the human body only requires trace minerals in much lower quantities and they include chromium, copper, iodine, fluorine, iron, manganese, molybdenum, selenium, and zinc.

The body doesn’t produce minerals. The only way to provide the human body with minerals is through a healthy and nutritious diet or mineral supplements. When a person’s diet lacks the appropriate amount of fruits, vegetables or meat, the probability of having some form of mineral deficiency is likely.

By simply limiting your dietary consumption to foods that are high in nutrients, minimally processed, and well balanced with a sound nutritional supplement routine, many of the debilitating diseases can be avoided.

Today, many people live a lifestyle that is hectic, stressful, and filled with the consumption of foods that are devoid of nutritional value. This lifestyle is not good to health and wellness and has led to an increase in several chronic and debilitating diseases. Plus, the percentages of individuals suffering from obesity have dramatically increased over the last 20 years. In situation like this, taking supplements to achieve optimal mineral level may be a wise choice.

What’s the best way to take mineral supplements?

If you take large quantities of minerals at the same time, they will compete with each other for absorption. For example, when taking more than 250 mg of either calcium or magnesium, take each one separately, and at a different time than other supplements. Combinations of smaller quantities of minerals found in multivitamins are not problematic. Powdered minerals can be mixed with cold or hot liquid, as heat does not destroy minerals. When minerals are taken with food, stomach acid enhances their absorption. Acidic substances, such as vitamin C, citrus, or vinegar, also enhance mineral absorption. If you take fiber supplements, don’t take them with minerals or other supplements, as fiber binds with nutrients and reduces absorption. In addition, some studies have shown that chelated minerals are more effectively absorbed.

Is it safe to take mineral supplements?

One way is to look for the UL (tolerable upper intake level) of a nutrient. The UL is the maximum amount of daily vitamins and minerals that you can safely take without risk of an overdose or serious side effects. For certain nutrients, the higher you go above the UL, the greater the chance you’ll have problems. With many vitamins and minerals, you can safely take a dose much higher than the RDA (Recommended Dietary Allowance) or DV (Daily Value) without coming close to the UL. Under certain conditions, doctors may prescribe higher-than-UL dosage for therapeutic purpose.

Excessive intake of minerals could cause side effects or even be toxic. For example, too much manganese supplementation can affect your neurological system. Manganese toxicity may cause psychiatric symptoms, tremors, muscle spasms and trouble walking. Too much zinc may decrease the effectiveness of your immune system, which makes you more susceptible to bacterial and viral infections. If iodine levels become too high, thyroid gland and thyroid hormone problems can arise. The use of trace mineral supplements with concurrent medications should be discussed with your doctor.

(Source: National Institute of Health)

To help readers better understand each of the macro and trace minerals, their functions and sources, we list them below:

Function and Sources

Major Minerals (macrominerals)

Mineral	Function	Sources
Calcium	Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, immune system health	Milk and milk products; canned fish with bones (salmon, sardines); fortified tofu and fortified soy beverage; greens (broccoli, mustard greens); legumes
Chloride	Needed for proper fluid balance, stomach acid	Table salt, soy sauce; large amounts in processed foods; small amounts in milk, meats, breads, and vegetables
Magnesium	Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health	Nuts and seeds; legumes; leafy, green vegetables; seafood; chocolate; artichokes; “hard” drinking water
Phosphorus	Important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance	Meat, fish, poultry, eggs, milk, processed foods (including soda pop)
Potassium	Needed for proper fluid balance, nerve transmission, and muscle contraction	Meats, milk, fresh fruits and vegetables, whole grains, legumes
Sodium	Needed for proper fluid balance, nerve transmission, and muscle contraction	Table salt, soy sauce; large amounts in processed foods; small amounts in milk, breads, vegetables, and unprocessed meats
Sulfur	Found in protein molecules	Occurs in foods as part of protein: meats, poultry, fish, eggs, milk, legumes, nuts

 Trace Minerals

Mineral	Function	Sources
Chromium	Works closely with insulin to regulate blood sugar (glucose) levels	Unrefined foods, especially liver, brewer’s yeast, whole grains, nuts, cheeses
Copper	Part of many enzymes; needed for iron metabolism	Legumes, nuts and seeds, whole grains, organ meats, drinking water
Fluoride	Involved in formation of bones and teeth; helps prevent tooth decay	Drinking water (either fluoridated or naturally containing fluoride), fish, and most teas
Iodine	Found in thyroid hormone, which helps regulate growth, development, and metabolism	Seafood, foods grown in iodine-rich soil, iodized salt, bread, dairy products
Iron	Part of a molecule (hemoglobin) found in red blood cells that carries oxygen in the body; needed for energy metabolism	Organ meats; red meats; fish; poultry; shellfish (especially clams); egg yolks; legumes; dried fruits; dark, leafy greens; iron-enriched breads and cereals; and fortified cereals
Manganese	Part of many enzymes	Widespread in foods, especially plant foods
Molybdenum	Part of some enzymes	Legumes; breads and grains; leafy greens; leafy, green vegetables; milk; liver
Selenium	Antioxidant	Meats, seafood, grains
Zinc	Part of many enzymes; needed for making protein and genetic material; has a function in taste perception, wound healing, normal fetal development, production of sperm, normal growth and sexual maturation, immune system health	Meats, fish, poultry, leavened whole grains, vegetables