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The Best Mineral Supplements

by
author image Chris Dinesen Rogers
Chris Dinesen Rogers has been online marketing for more than eight years. She has grown her own art business through SEO and social media and is a consultant specializing in SEO and website development. Her past work experience includes teaching pre-nursing students beginning biology, human anatomy and physiology. Rogers's more than 10 years in conservation makes her equally at home in the outdoors.
The Best Mineral Supplements
Dairy products are an excellent source of dietary calcium. Photo Credit MartinFredy/iStock/Getty Images

Overview

Ideally, you should try to get your recommended daily allowance of minerals through your diet. However, if you are on medications such as diuretics, you may need to take mineral supplements to fulfill your daily needs. Minerals help your body perform essential functions, so getting an adequate amount of these nutrients is vital. Some minerals such as magnesium are sold in several forms, in which case you need to choose the form that will deliver the greatest concentration while being easy on your digestive system.

Calcium

Your body uses calcium to build bones and teeth. However, its benefits don't stop there. Calcium can help prevent osteoporosis. Post-menopausal women are the greatest risk of developing this condition. Your body treats calcium differently than other minerals. If you are lacking, it will break down bone in order to get it. The best calcium supplement will be a pill with no more than 500 mg of calcium. This is the maximum amount that your body can absorb at a time, according to Whole Health MD. To get your recommended 1,000 to 1,200 mg, take a calcium supplement once in the morning and once at night.

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Magnesium

The many benefits of magnesium make it one of the best mineral supplements you can take. Magnesium is essential for your muscles to function properly and produce energy. A deficiency of magnesium can cause high blood pressure, diabetes and high cholesterol. Women aged 19 and older should get at least 310 mg per day, whereas men of the age group should get at least 400 mg, according to the National Institutes of Health.

If you suffer from migraines, you'll get another benefit from taking magnesium. A 1996 study published in the journal, Cephalalgia, found that taking 600 mg of magnesium a day significantly reduced the frequency of migraines. Magnesium has also been shown to be effective for treating heart disease and high blood pressure.

Selenium

Unlike the other two minerals, you don't have to get nearly as much selenium as you do calcium and magnesium. However, in no way does that diminish the importance of this mineral supplement. Selenium can help prevent heart attack and strokes as well as increase the amount of good cholesterol in your blood, according to a 2008 study published in the journal, "Menopause."

It can also be used to treat hair problems, including those associated with hypothyroidism. Selenium is essential for the proper processing of hormones produced by your thyroid gland. The supplement works best in your body when you take it with at least 400 IU vitamin E each day.

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References

  • Whole Health MD: Calcium
  • "Cephalalgia"; Prophylaxis of Migraine with Oral Magnesium: Results from a Prospective, Multi-Center, Placebo-Controlled and Double-Blind Randomized Study;A. Peikert, C. Wilimzig, and R. Köhne-Volland; June 1996
  • "Menopause"; Associations of blood selenium and serum lipid levels in Japanese premenopausal and postmenopausal women; K. Karita, Y. Yamanouchi, T. Takano, J. Oku, T. Kisaki, and E. Yano; January-February 2008
  • Whole Health MD: Selenium
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