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People who eat a regular diet may be deficient in minerals which can have an effect on long-term health. For most people, not having enough minerals won't do any harm to them in the short-term. They usually don't even notice the signs of mineral deficiency for years.
The reason why minerals are so important is that they keep the brain, heart, muscles, and bones in good shape. Also, minerals play an important role in making enzymes and hormones. They play a role in a multitude of functions such as water balance, blood cell production, cognitive benefits, blood sugar regulation, etc.
The food industry fortifies a lot of foods with vitamins, but they do not fortify them with minerals, and also, most soil is depleted of minerals. Even if a person does eat food that's organic, there's no guarantee that soil will be depleted of minerals. Some studies suggest that in most of the developed world, soils are depleted, and even organic soils are not regulated for mineral content. They're regulated to make sure that they don't have man-made chemicals in them, but they're not regulated to be sure that they have a balance of minerals. This is the reason why everyone should consider taking mineral supplements.
In biochemistry, minerals are the cofactors, or the foundational pieces, that are necessary for vitamins and proteins to make enzymes be active in the body. In order for the body to start with a protein and make it into a hormone, it needs enzymes. Enzymes require these cofactors and these cofactors are macro and trace minerals.
It doesn't take too long to feel the benefits of minerals. The body quickly gets used to the new nutrients that the person starts intaking. After a month of taking mineral supplements, the body goes through a full cycle of the biological clock, and by that time it gets used to using these minerals for various functions.
Minerals are chemical elements which is why they are less likely to be degraded by cooking and boiling. Based on the amount that our body needs, they're divided into two groups, major and trace minerals. Some of the most used major minerals are Calcium, Magnesium, and Potassium. Trace minerals that people need the most are Iron, Zinc, and Selenium.
Supplements For Major Minerals
Calcium is the most abundant mineral in the human body, and in the body, we have an average of 1-1.5 kg, mostly in bones and teeth. We get most of our "dietary" calcium from dairy products. Other good sources of calcium are sardines, salmon, algae, green vegetables, dried fruits, nuts, and tofu.
The determined daily adequate calcium intake for adults is 800 - 1,000 mg. We can ingest this amount with three large glasses of milk. Although it is possible to get the required amount of calcium in a carefully balanced diet, many opt for dietary supplements, and this is often the advice of a doctor. People suffering from osteoporosis are recommended to take additional calcium from supplements in slightly higher doses - up to 1200 mg, usually with the addition of vitamin D.
Calcium supplements are widely used for improving or maintaining bone health. Also, calcium supplements are great for supporting the functions of the heart, muscles, and nerves. Some recent studies have found that calcium supplements protect against cancer, diabetes, and high blood pressure.
Experts agree that it is advisable to get most of the calcium through food because it is available in food in combination with other substances that help its utilization in the body. However, calcium in dietary supplements is necessary for all people who cannot meet their intake exclusively through food. When choosing a calcium preparation, the best ones are those that contain separate calcium, for example, in the form of calcium carbonate. Multivitamin-mineral preparations generally contain small amounts of calcium - even when they are indicated on the package to contain calcium.
Magnesium is one of the main compounds that build our body, according to its representation it ranks fourth among minerals. It participates in as many as 350 biochemical reactions in the body, i.e. it is necessary for the activity of over 350 enzymes.
The human body cannot produce it on its own and we have to ingest it through food and through supplements. To compensate for magnesium deficiency, the World Health Organization (WHO) states a daily dose of 300 mg of magnesium.
Mild magnesium deficiency may not be so easily recognized, but if the muscles start to spasm, it is a sign that a person is lacking a large amount of magnesium in the body.
Magnesium mineral supplements can help relieve back pain and cramps, build healthier bones, constipation, fight diabetes and regulate blood sugar. In addition, magnesium helps prevent asthma, reduce the risk of heart attack, alleviate psychiatric disorders, treat migraines, stimulate collagen production, absorb minerals, maintain a healthy pregnancy, and reduce urinary tract problems.
Potassium is an essential macronutrient that significantly affects the work of the heart muscle and the functioning of the entire muscular and nervous system. The recommended amount of potassium for adults is 4,700 milligrams (or 4.7 grams) per day, but it is estimated that the average daily potassium intake is almost twice as low - approximately 2,500 milligrams.
Potassium is one of the most important elements of any living cell. Taking potassium supplements contributes to better blood flow and reduces the risk of clogging blood vessels. Potassium contributes to the body's alkalinity, which is important for bone and muscle health. Potassium supplements maintain the electrical conductivity of the brain, stimulates neuronal activity, and improves cognitive functions. Potassium maintains the optimal balance of fluids and electrolytes in the body. Potassium supports metabolic processes related to fats and carbohydrates. Decreased potassium intake causes a drop in blood sugar, which is manifested by shivering, sweating, weakness, and confusion.
Poor supplementation with potassium leads to a drop in strength and thus poor training. Countless studies show that decreased potassium levels are manifested through nervousness, poor concentration, poor response to stimuli, and generally a feeling of fatigue and inflammatory processes. Therefore, potassium supplements are very important for all active people. Taking potassium supplements can lower the risk of stroke. Also, potassium can protect against kidney stones and osteoporosis.
Supplements For Trace Minerals
Iron is an essential nutrient for the body because it is the inorganic prosthetic group of hemoglobin in red blood cells. Hemoglobin is a metalloprotein that contributes to the synthesis of cellular energy by helping the transfer of oxygen between cells through the blood.
The World Health Organization estimates that 20-50% of the world's population suffers from iron deficiency, of which 20-30% are women. Men aged 19+ should take about 8 mg and women between 19 and 50 about 18 mg.
Iron supplements preserve vital functions such as maintaining high energy and focus, as well as the immune system, the regulation of body temperature, and gastrointestinal processes.
Not all iron supplements are the same. The most common form of iron supplements is iron sulphate, but it causes intestinal problems such as constipation, nausea, and bloating in many consumers. Other forms of iron supplements such asferrous fumarate,ferrous fumarate,gluconate, heme iron concentrate, and iron glycine are quite well absorbed and are less likely to cause intestinal disturbances.
Zinc is one of the most important minerals for our bodily functions. It’s found in the body in very small quantities, but regardless of that, it is very important for the normal function of the body and its deficiency can cause many consequences. The daily zinc requirements for adult women are about 12 mg, and for adult men 15 mg.
Maintaining immunity is just one of the many beneficial effects of zinc supplements, because zinc participates in the activity of more than 300 enzymes, substances that enable biochemical processes in the body. So zinc, along with vitamin C, is a very powerful ally in the fight against colds and flu.
Zinc is needed for the growth and development of new cells in the body. It also participates in the process of synthesis of proteins and DNA and collagen, improves brain function, stimulates the production and secretion of insulin in the pancreas, accelerates wound healing. Zinc supplements can be used to strengthen the immune system, shorten the duration of viral infections, and affect the growth and development of reproductive organs. Zinc helps reduce cholesterol, reduces the absorption and deposition of heavy metals in the body such as lead.
Selenium is an essential trace mineral, an integral part of the powerful antioxidant enzyme glutathione peroxidase. In its natural form, in the form that is present in the diet, selenium is bound to the essential sulfur amino acid, methionine.
Recommended dietary allowance is 55 mcg for males and females. Doses greater than 400 mcg of selenium per day may be toxic if administered over a long period of time.
Selenium protects and strengthens immunity, reduces the risk of cancer and heart disease, and protects healthy skin. Taking selenium supplements can support men's health in terms of fertility, prostate protection, and improvement of sperm motility. Selenium is necessary for the normal growth and utilization of iodine in the work of the thyroid gland, and it affects the healthy activity and functioning of thyroid hormones. Selenium supplements neutralize the harmful effects of free radicals and thus can alleviate many degenerative processes: they slow down the aging process, reduce the risk of heart disease and some tumors. In addition to all this, selenium supplements are also useful for maintaining tissue elasticity, accelerating growth, and boosting immunity. Selenium deficiency in the body can cause sterility in both sexes, liver disease, cataracts, hair loss and dandruff, heat waves in menopause, and heart muscle damage.
Fulvic acid is a decomposition product and is formed through geochemical and biological reactions, such as the decomposition of food in a compost heap.
Fulvic acid supplements can have different effects on the body. Fulvic acid supplements can block reactions in the body that cause allergy symptoms. It can also interrupt the steps involved in exacerbating brain disorders like dementia. In addition, fulvic acid can reduce inflammation and prevent or slow the growth of cancer. Recent studies have also shown that fulvic acid appears to have immunostimulatory and antioxidant effects. Fulvic acid acts as a carrier molecule, meaning it is a large molecule that selects micronutrients along the way. For example, it can pick up zinc, vitamin B, and selenium and carry them through the body. It has the key to all cell membranes. Fulvic acid supplements can restore damage to microvessels and the small intestine, so it is very good for humans or for treating intestinal mucosa.
It can reduce inflammation and boost immunity. Fulvic acid has been well studied for its effects on immune health and inflammation. Research shows that this can boost the body’s defenses against disease. Some research suggests that fulvic acid may promote overall brain health. Fulvic acid supplements can lower cholesterol, improve muscle strength, alleviate altitude sickness, and enhance cellular function.
In recent years, various studies have shown the proven benefits of mineral supplements. However, before taking a supplement, it’s best to discuss it with a nutritionist, pharmacist, or doctor.
Taking mineral supplements can lead to deficiency in other micronutrients because minerals in particular work in antagonistic pairs. That means a person could be supplementing a certain mineral and it could be counterproductive to another micronutrient. For example, calcium supplementation can reduce the magnesium, zinc supplementation can reduce the copper. In nature we have synergism, so these combinations almost never occur, which is why people should be careful when taking multiple mineral supplements.