Minerals are inorganic elements, found in foods or supplements. There are major and trace minerals essential for optimum health. Calcium, phosphorus, potassium, chloride, magnesium, sodium and sulfur are major minerals, as they are required in significant amounts. In contrast, iron, zinc, iodine, selenium, copper, manganese, chromium and others are considered trace minerals, as they are needed in small quantities. Before you buy a multimineral or a calcium supplement, there are things you should know.
Diet
If your diet contain significant amounts of inulin, a nondigestible fiber used by plants to store carbohydrates, you may not need multimineral supplements. Inulin increases the absorption of calcium, magnesium, phosphorus, copper, iron and zinc. Some of the foods high in inulin includes asparagus, bananas, garlic, jerusalem artichokes, jicama, leeks and onions.
In contrast, if your meals contain phytate -- the storage form of phosphorus in plants -- you may require multimineral supplements, since phytates block the absorption of calcium, iron, manganese, and zinc. Phytate-rich foods include the hulls of grains, nuts and seeds.
If you are on a high-protein high-fat diet, you may need calcium supplements. Protein by-products acidify the blood. The body buffers the acidity by breaking down bone tissue to release calcium, which neutralizes the acidity. Chronic bone resorption or breakdown of bone to release calcium can weaken bones, and increase the risk of osteoporosis. Excess fat, on the other hand, forms insoluble soaps with calcium, thereby reducing calcium's bioavailability.
If your meals contain adequate milk and citrus fruits such as oranges, calcium supplementation may be optional. Lactose and added vitamin D in milk enhance calcium absorption; and vitamin C in oranges and other citrus fruits increase calcium bioavailabity since calcium is best absorbed in an acidic medium.
Nutritional and Medical Status
Osteoporosis responds to calcium and vitamin D supplementation. Hypophosphatemia, or low serum phosphorus levels, cause irritability and weakness. Dwarfism, poor motor development and cognitive performance may be due to low levels of zinc. There also are iron-deficiency anemia; goiter or enlargement of the thyroid gland caused by iodine deficiency; Keshan's or heart disease caused by selenium deficiency; and hyperglycemia, due to chromium deficiency. These conditions may be alleviated by multimineral supplementation.
Age and Gender
If you are a postmenopausal woman, you may need calcium supplements to prevent osteoporosis.
Tips
Do not take too much calcium in an attempt to fortify your bones because excess calcium can cause kidney stones or milk-alkali sydrome, a disturbance of the acid-alkali blood balance. Excess calcium intake can also cause high blood calcium levels characterized by thirst, loss of appetite, light-headedness and mental confusion.
Reduce caffeine containing beverages and alcohol intakes since they reduce calcium absorption.
Take calcium supplements several times a day at doses of not more than 500 mg, but taking it all at once is better than not taking it at all. Do not take more than the recommended amount of calcium or multimineral supplement. Speak to your doctor about multimineral or calcium supplementation about your needs and potential drug interactions.
References
- "Journal of Nutrition"; Inulin and oligosaccharides and mineral metabolism: the evidence for animal trials; Sholz-Ahrens, K.E. & Schrezenmeir, J.; Nov. 2007
- "Journal of Nutrition"; Influence of Vegetable Protein on Trace Elements and Mineral Bioavailability; Richard F. Hurrell; Sept. 2003
- "Journal of the American College of Nutrition"; The Bioavailability of Dietary Calcium; Guegen, G. & Pointillart, D.V.M; April 2000
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