Minerals, like vitamins, play a huge role in maintaining optimum health and vitality.  The body requires 22 different minerals that are essential components of bone and other tissues.  Our cells require minerals for normal functioning of the cells and serve as cofactors in hundreds of enzymatic reactions. 

There are two classes of minerals:  macro minerals that our bodies require a daily dose of 100 mg. and trace minerals that are needed in smaller amounts.  Macro minerals include sodium, phosphorus and potassium that are abundant in our diets – sometimes too abundant.  Many people are low in potassium however the best way to boost levels is by eating potassium-rich fruits and vegetables. 

Numerous studies show that high-sodium, low-potassium diets are the major contributor to high blood pressure and other health problems.  Increasing potassium and lowering sodium intake can actually reverse high blood pressure.  Look for low-sodium vegetable juice for a good source of potassium. 

MAKE ROOM FOR MAGNESIUM

Over half the American population is deficient in this very important mineral.  Magnesium is needed for many biological processes including:

·        More than 300 enzyme reactions

·        Protein and DNA synthesis

·        Energy production

·        Signaling between the cells

·        Keeps the muscles from cramping

·        Increases the efficiency of the heart

·        Decreases insulin resistance

·        Prevents heart attacks, high blood pressure, heart arrhythmia, asthma and kidney stones

It can be taken in supplement form and works great before bedtime because it relaxes all the muscles including the heart, prevents cramping and facilitates sleeping.  Therapeutic doses can smooth out abnormal heart rhythms and stops asthma in its tracks.  Doctors in emergency rooms use it routinely to save lives in patients that have suffered a heart attack.  The recommended dosage is 500 mg of magnesium daily and even higher for those dealing with certain health conditions.  Higher doses can cause diarrhea in some people so it is important to build up slowly or cut back, if necessary. 

CALCIUM – THE MOST ABUNDANT MINERAL

The most abundant mineral in the body is calcium.  Ninety-nine percent of calcium is found in the bones and teeth with the remaining 1% found in the blood and tissues.  Calcium is so important that when 1% drops in the blood, the parathyroid hormone signals bone to be broken down so calcium can be freed up to perform its vital functions.

Osteoporosis and increased fractures are usually linked to a calcium deficiency however inadequate levels of calcium intake increase the risk of colorectal cancer and kidney stones.  Optimal levels of calcium help keep blood pressure at normal levels including weight control because it hampers lead absorption in the intestinal tract by protecting against lead toxicity. 

The recommended dosage of calcium is 1,000 – 1,500 mg daily however there is debate over the forms of calcium.  Many studies suggest calcium citrate and malate are absorbed well unlike calcium carbonate.  It is the most popular due to its cost effectiveness but it needs hydrochloric acid in the stomach for absorption so it must be taken with meals.  Be wary of calcium derived from oyster shells, dolomite or bone meal as they can be contaminated with lead – make sure you buy from a reputable manufacturer and is labeled ‘lead-free.’ 

TRACE MINERALS – THE REAL STORY

There are dozens of trace minerals that are important to your health even if they are in miniscule doses.  Most supplements contain chromium, copper, iodine, manganese, molybdenum, selenium and zinc.  Selenium is an important antioxidant as well as provides support to the thyroid gland.  

Zinc supports the immune system, vision, skin health and the healing of wounds.  Plus it is required for proper function of insulin, thymus, sex and growth hormones.  Surgery, illness, alcohol, certain drugs, pregnancy and lactation can deplete the body of zinc.  Therapeutic doses of zinc have been shown to speed up the healing process following surgery, injuries or burns.  Zinc combined with antioxidants has been shown to help slow down the progression of macular degeneration in the eyes. 

Copper is important for the proper functioning of muscles, nerves and immune system plus it plays a strong role in the formation of strong, flexible connective tissue.  Chromium makes it easier for nutrient uptake into the cells and is involved in carbohydrate and fat metabolism.  A deficiency in chromium is quite common in the United States due to the high consumption of refined, processed foods that deplete chromium in the body. 

Supplementing with chromium improves glucose tolerance.  Type 2 diabetics do well with chromium as it improves lower fasting glucose and levels of A1C that is an indicator of longer-term blood sugar control.  Chromium can help increase muscle mass and decrease body fat. 

Iodine is needed by the thyroid gland to produce thyroid hormones that regular energy production, body temperature and many other body processes.  Manganese is important for bone, cartilage, brain function and energy production while Molybdenum is involved in the metabolism of amino acids, detoxification and the formation of uric acid. 

Some people do need to keep an eye on their iron levels and supplement accordingly.  Iron deficiencies can lead to anemia, fatigue, poor cognitive function and pregnancy complications.  Infants, children up to the age of 4, menstruating or pregnant women and vegetarians are most vulnerable.  Iron-deficiency anemia, chronic blood loss, celiac disease or infections are associated with an iron deficiency.  It is important to have your iron levels checked if you fall into any of these categories and consult your physician for specific recommendations. 

A good quality multi-vitamin will contain a broad range of antioxidants, B-complex vitamins, macro and trace minerals, as well as other nutrients.  It is inexpensive insurance to make sure you are getting all the minerals you need each day.  To your good health!

 

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