Five Essential Minerals: Roles, Foods and Supplement Care

Great Earth Multi Mineral Vegan—one of the mineral products available at iWell Shop.

Minerals are essential nutrients, but they work best as part of a balanced diet. Deficiency symptoms can overlap with many other conditions, so avoid self-diagnosing from tiredness, cramps or other general symptoms alone.

1. Iron

Iron is needed for normal oxygen transport and contributes to the formation of red blood cells and haemoglobin. Food sources include meat, seafood, legumes, tofu, whole grains and fortified foods. Vitamin C-rich foods can improve the absorption of non-haem iron from plant foods.

Do not take iron “just in case.” Excess iron can be harmful, and fatigue has many possible causes. A blood test and professional guidance are the best basis for iron supplementation.

2. Calcium

Calcium contributes to normal bones, teeth, muscle function, nerve transmission and blood clotting. Dairy products, calcium-fortified plant drinks, tofu made with calcium salts, beans and some leafy greens can contribute.

3. Magnesium

Magnesium supports normal muscle and nerve function, energy metabolism, electrolyte balance and maintenance of normal bones. Useful food sources include nuts, seeds, whole grains, beans and leafy vegetables.

4. Zinc

Zinc contributes to normal immune function, fertility, skin, hair, nails and protection from oxidative stress. Sources include meat, shellfish, dairy products, legumes, nuts and seeds. Long-term high-dose zinc can interfere with copper balance.

5. Potassium

Potassium supports normal nervous-system and muscle function and helps maintain normal blood pressure. Potatoes, beans, bananas, vegetables, fruit and dairy products are important sources.

Potassium supplements can interact with medicines and may be unsafe in kidney disease. Food is the preferred source unless a clinician advises otherwise.

How to choose a mineral supplement

Identify the specific nutrient you need rather than choosing the highest dose.
Check the amount per daily serving and compare it with other products you use.
Choose a formula suitable for your age, diet and health situation.
Ask about timing if you use thyroid medicine, antibiotics or other prescriptions.

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