There are 15 essential minerals: calcium, phosphorus, potassium, sodium, chloride, sulfur, zinc, iron, copper, iodine, chromium, fluorine, manganese, selenium and molybdenum. You need them, but only in relatively small amounts. Taking too much of a mineral supplements can lead to toxicity. Talk with your doctor before taking any mineral supplement.
Requirements
The macrominerals are calcium, phosphorus, magnesium, sodium, chloride and potassium. They are required in amounts of 100 mg or more per day. The other minerals, called microminerals, are required in amounts of less than 100 mg per day. In fact, the recommended daily allowances of many microminerals are often listed in micrograms rather than milligrams, because you need so little.
Tolerable Upper-Intake Levels
If you decide to take mineral supplements in amounts above the recommended dietary allowances, stick to doses below the tolerable upper-intake levels. This will minimize your risk of developing a mineral toxicity. The ULs vary and are typically much higher than the RDA.
Toxicity Symptoms
Although mineral toxicity symptoms vary, common symptoms include nausea, vomiting, diarrhea, constipation, deficiencies in other nutrients and headaches. Some mineral toxicity symptoms are more severe, including irregular heartbeat, hair loss, immune-function and neurological problems and muscle weakness.
Considerations
As long as you eat a varied diet you are unlikely to be deficient in most minerals, according to Merck Manuals, although healthy people occasionally become deficient in iodine, zinc or iron. Avoid taking megadoses of any specific mineral. You could not only develop a toxicity, but also have trouble absorbing other minerals.
References
- Merck Manuals; Mineral Deficiency and Toxicity Introduction; Larry E. Johnson, M.D.; August 2008
- Merck Manuals; Mineral Deficiency and Toxicity Table 1; Larry E. Johnson, M.D.; August 2008
- Merck Manuals; Mineral Deficiency and Toxicity Table 2; Larry E. Johnson, M.D.; August 2008
- Oklahoma State University; Minerals and the Body; Janice R. Hermann, Ph.D.
- "Canadian Medical Association Journal"; Too Much of a Good Thing? Toxic Effects of Vitamin and Mineral Supplements; Eric Wooltorton; July 2003
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