What are mineral supplements?

These supplements primarily contain minerals, but are often combined with other natural ingredients. This way, they can enhance each other's effects.

What are minerals?

Minerals are essential nutrients our bodies need to function properly. They play a crucial role in many different processes.

Minerals can be roughly divided into two categories:

1. Macrominerals : These are minerals we need in large quantities. Examples include calcium, magnesium, sodium, and potassium. They are important for bone structure, muscle function, and blood pressure regulation.
2. Microminerals (or trace elements) : We need these minerals in smaller quantities, but they are no less important. Think of iron, zinc, selenium, and copper. They help produce enzymes and are essential for the immune system.

Who are mineral supplements for?

While a varied diet is the best way to get minerals, there are situations where mineral supplements can be helpful. Some groups of people are at a higher risk of deficiencies and may benefit from additional support.

Examples of who may benefit from mineral supplements:

1. Pregnant women: During pregnancy, there is an increased need for minerals such as iron and calcium. Supplements support this increased need.
2. Vegetarians and Vegans : Without animal products, certain nutrients may be deficient, so supplements such as multivitamins can be helpful.
3. Athletes: Active people sometimes need extra minerals, such as magnesium for muscle function and recovery.
4. Elderly: Mineral absorption may decrease in older adults; supplements can help prevent deficiencies and support overall health.

Tips for buying mineral supplements

Often enough, people buy supplements without properly investigating the mineral, dosage and quality of the product.

That's why I have 4 handy tips for responsibly buying minerals in supplement form:

Tip 1: Investigate which mineral deficiency you have
Pay close attention to how your body reacts and read up on the symptoms of mineral deficiencies. Because these symptoms can also be caused by other factors, it's wise to confirm your suspicions with a blood test. This way, you'll know for sure which minerals you need.

Tip 2: Choose high-quality mineral supplements
Assessing the quality of mineral supplements can be challenging. Look for brands that provide detailed information about their products and are transparent about the source of their ingredients. This will help you make informed choices for your health.

Tip 3: Know the Recommended Daily Allowance (RDA)
Check the RDA for the minerals you plan to take. Compare this to the dosage listed on the packaging or product page.

Important! Stick to the RDA for minerals. Your body stores many minerals, such as zinc and iron, when they're not needed. This can lead to toxicity, with unpleasant symptoms. (1)(2)

Tip 4: Understand interactions with other nutrients
Some minerals are better absorbed when combined with specific vitamins or other minerals, while they are less effective in other combinations. A common example is the combination of iron and vitamin C: when you take iron supplements along with vitamin C, your body can better absorb the iron. (3)

Make sure you consider these trade-offs for optimal absorption!

Sources Used

1. Schoofs, H., Schmit, J., & Rink, L. (2024). Zinc Toxicity: Understanding the Limits. Molecules , 29 (13), 3130. https://doi.org/10.3390/molecules29133130
2. European Food Safety Authority. (2024, June 12). Scientific opinion on the tolerable upper intake level for iron . https://www.efsa.europa.eu/en/plain-language-summary/scientific-opinion-tolerable-upper-intake-level-iron
3. Skolmowska, D., & Głąbska, D. (2022). Effectiveness of Dietary Intervention with Iron and Vitamin C Administered Separately in Improving Iron Status in Young Women. International Journal Of Environmental Research And Public Health , 19 (19), 11877. https://doi.org/10.3390/ijerph191911877