Reasons Why You Need to Add Mineral Supplements to Your Diet
What are minerals?
Minerals are naturally occurring substances with a definite chemical composition and an ordered atomic arrangement. This means that every mineral is made of a particular mix of chemical elements and they will always be arranged in a particular way. In the context of nutrition, however, they are essential components so organisms can function properly.
For humans, there are five major minerals necessary for the body’s overall well-being. The human body needs a balanced level of calcium, potassium, sodium, phosphorus, and magnesium. Other than these five, there are other “trace” elements that the body also needs and they are cobalt, iron, zinc, copper, manganese, molybdenum, selenium, and iodine.
Which ingredients contain the most minerals?
You can always consume minerals naturally through fruits, veggies, and other ingredients. Follow the chart below to see which foods have the most concentration of minerals and what would happen if you have an insufficient intake.
| Major Dietary Element | Function | Dietary Sources | Insufficiency | Symptoms |
| Potassium | A systemic electrolyte, essential in coagulating ATP with sodium. | Sweet potato, tomato, beans, lentils, potato, dairy, seafood, banana, prune, carrot, orange | Hypokalemia | Diarrhea, muscle weakness, constipation, myalgia |
| Calcium | Needed for heart, muscle, and digestive health, builds bone, supports synthesis and function of blood cells. | Dairy, eggs, salmon, sardines, leafy greens, nuts, seeds, thyme, tofu, oregano, cinnamon, dill | Hypocalcaemia | Arrhythmias, convulsions, tetany, numbness in the hands, feet, and around the mouth |
| Sodium | A systemic electrolyte, essential in coagulating ATP with sodium. | Table salt (sodium chloride) sea vegetables, milk, spinach | Hyponatremia | Nausea, vomiting, confusion, lethargy, fatigue, loss of appetite, spasms |
| Phosphorus | A component of bones, cells, in energy processing, in DNA and ATP and many other functions. | Red meat, dairy, fish, poultry, bread, rice, oats | Hypophosphatemia | Muscle dysfunction and weakness, mental status changes, white blood cell dysfunction, anemia, pulp chambers in the teeth |
| Magnesium | Required for processing ATP and for bones | Spinach, legumes, nuts, seeds, whole grains, peanut butter, avocado | Hypomagnesemia, magnesium deficiency | Fatigue, apathy, loss of appetite, insomnia, irritability, nausea, tremors, palpitations |
| Iron | Required for many proteins and enzymes, notably hemoglobin | Meat, seafood, nuts, beans, dark chocolate | Iron deficiency | Dizziness, fatigue, pallor, hair loss, pica, irritability, pagophagia, restless leg syndrome |
| Zinc | Pervasive and required for several enzymes such as carboxypeptidase, liver alcohol dehydrogenase, and carbonic anhydrase | Oysters, red meat, poultry nuts, whole grains, dairy products | Zinc deficiency | Acne, eczema, xerosis, alopecia, ulceration, stomatitis, diarrhea, delayed growth |
What does MVM do to the body?
If you notice any of these symptoms occurring regularly, it might mean that you have a mineral insufficiency. To solve this, there are multivitamin/mineral supplements, or MVM supplements, that you can take to balance out the level of mineral in your body. MVM supplements can increase nutrient intake, improve overall health, and prevent chronic diseases.
You can take iron, calcium, potassium, or magnesium supplements if you feel like your body is not receiving enough dietary elements. Some of the best mineral supplement brands are Centrum, Nature’s Plus, and Bausch & Lomb.