Smart Shopping for Minerals

The human body requires a wide array of substances for optimal functioning. Most of them are the macronutrients made up of the most common elements: hydrogen, oxygen, carbon and nitrogen. All of our main staples--water, carbohydrate, fat and protein-- are made of these four elements. Yet life would cease without the mineral substances that keep our cells alive with energy and vitality. There are two classes of minerals, the essential minerals and trace minerals, and all are required for health. The difference is quantity. Trace minerals are only required in tiny amounts, whereas relatively large amounts of the essential minerals are used in the body. The essential minerals include calcium, magnesium, phosphorus, potassium, sodium and chloride. These minerals are found everywhere from bone to brain, and deficiencies cause major problems. Low calcium can cause osteoporosis, though ironically drinking milk exacerbates the problem rather than helping. Potassium is required to maintain blood pressure, and the body' energy system shuts down without phosphorus. The trace minerals include copper, iodine, iron, cobalt, fluorine, molybdenum, selenium, nickel, sulfur, zinc, chromium, strontium and vanadium, to name a few of the more than 80 that exist. A lack in any of these too will cause serious problems. Too little iodine causes thyroid problems. Lack of iron causes anemia, for example. Supplementing with a good multi-mineral can provide numerous health benefits.

What to Look for

All minerals can exist in an oxidized and reduced form. Since they function as antioxidants, the minerals are best taken in a reduced form, most commonly found as an amino acid chelate. Research shows that this form has the best absorbs better than other forms. Look for minerals that are provided in citrate, malate and aspartate forms. The formula should contain a broad spectrum of minerals listed in both categories above.

Common Pitfalls

Certain forms of minerals can be toxic. The best example is sodium selenite, which might be listed as selenite. This form is very toxic. Selenium is required by many systems, notably the prostate and liver, but the form consumed is critical. Choose seleniomethionine, as it is bound to an essential amino acid.

Multi-mineral products are often formulated to be taken in large doses, sometimes upwards of six capsules per day. The label will state the serving size as six capsules, and the amount of minerals per serving will look impressive. Yet few people will take all six capsules unless they know it's necessary, so read the labels carefully.