How to Learn About and Decide What Mineral Supplements You Might Need

Minerals are needed for the body's maintenance of primary and biological functions. Daily requirements are established for minerals like calcium, iodine, iron and magnesium. Other necessary minerals are potassium and sodium. A secondary group of minerals called trace minerals are also called elements, which are also needed as part of one's overall nutrition such as Manganese and Boron. Aside from filling certain dietary lacks, minerals build the immune system, they can address specific medical, health and beauty related needs.

Assess the kind of minerals you need and when you need to take it. Since more multi-vitamins contain most of your necessary minerals, any needs beyond that are likely determined by a specific medical need or advice of a doctor to supplement with a specific mineral. For example, Magnesium is primarily known for its use in bone formation and function, but recently it has often been taken for migraines or neurological pain, such as chronic nerve or muscle pain. Generally a dosage with an evening meal is taken, and if well tolerated, a secondary dosage is taken in the morning with food. For nerve pain, generally relief is felt at doses less than 250 mg for about three weeks.

Zinc is mostly known for its usefulness when exposed to colds, but is also taken for eye health. Unless otherwise specified, most multi-vitamins have enough Zinc for your daily needs. Zinc is also included in many vitamin formulas for immune system health, acne control, and for reducing the symptoms of colds. Zinc for acne requires the addition of Vitamin C, A and E.

Potassium can be depleted due to chronic anti-inflammatory use or certain asthma and blood pressure medications, so Potassium supplementation will be likely necessary. This can be determined via any blood work you might get at any annual checkup you might have when you are on such medications. Potassium supports muscle and nerve actions, including heart functioning, so it is vital to maintain even (not too high and not too low) levels of Potassium.
Calcium is often found within the typical dietary intake or within a multi-vitamin, but most diets could use some supplementation, especially for women. Calcium is known for helping maintain bone health, but also helps with weight loss and muscle gain.

Iodine supplementation is generally not necessary unless you are on a low salt diet. If you need to supplement, the use of Sea Kelp based supplements is a good option.

Iron delivers oxygen to cells, so a lack of iron can cause fatigue and poor immunity. Balance is needed in taking iron supplements since too much iron can be toxic.

Most remaining minerals and trace minerals are available within a multi-vitamin, and unless your doctor recommends a specific mineral for a specific problem, you usually do not need to work unless your annual blood work shows a deficiency.

Decide what form of supplement to take . Many multi-vitamins include most minerals, and some vitamins are coated or come in liquid form. Magnesium and zinc, if not in a coated tablet form, dissolve very quickly in your mouth, so if you have difficulty swallowing for any reason, you may want to assess what kind of supplement will work better for you. Potassium is available in pill form but is best taken as a food form, preferably bananas so that it absorbs evenly into your system.

Find a brand of mineral supplementation you trust. Calcium, Magnesium, Zinc and most other minerals are readily available in affordable price ranges and standard dosages. They are often included in daily vitamins, but not all of them are in very high dosages, so check your label to make sure you are getting the amount of the mineral you want. Nature's Made and Puritan's Pride are two well known, respected brands that carry all of these minerals in both multi-vitamins and as an individual supplement. Quality individual minerals or multi vitamin combinations of minerals under the name Nature's Bounty.

Assess the ingredients for any allergy conflicts . If you are allergic to shellfish, soy, eggs, wheat, milk or other dairy products, check the ingredients list for the supplement and the capsule. Since these powders are often not tasty, they come in many flavors such as vanilla and chocolate, so you will have to assess if the artificial flavors, colors and sugar is too excessive for your diet or allergy restrictions. Vegetarians need to look for vegetarian formulas, such as Puritan Pride's line of supplements for vegans and vegetarians.

Assess any medical conflicts . Magnesium in too high doses can cause heart disturbances, but most people who are slowly incrementing their dosages have gastro-intestinal issues and diarrhea before reaching this point. Zinc can also cause stomach upset. Potassium levels can vary greatly if you take high blood pressure medicine or asthma medications may have high or low levels of Potassium, depending on if the person is on Potassium sparring (meaning when you lose fluids, you keep the Potassium and have an excess in your system) or Potassium depleting, meaning you lose the Potassium when you lose fluids, you must replenish Potassium daily. Those who take chronic anti-inflammatory will often need to replenish Potassium. Since these levels are vital to important functions like heart and muscle activity, Potassium is something that should be well monitored by your doctor.