In addition to vitamins, amino acids and other substances, minerals are crucial for healthy growth and development. As with any dietary product, discuss mineral supplements with your doctor before you start taking them on a regular basis because some minerals might cause unpleasant side effects or interact with medications you might be taking.
Minerals vs. Vitamins
Like vitamins, most minerals are classified as micronutrients because the body only needs them in very small amounts. However, whereas vitamins are organic substances, minerals are inorganic and do not contain carbon. Chemically speaking, this means minerals are much simpler on a structural level. Whereas all vitamins are considered to be essential, only some minerals are actually classified as essential. As noted by Columbia University's Go Ask Alice website, this means they are not necessarily required by the body, although they are nonetheless beneficial.
Types
Minerals are commonly divided into two categories: macrominerals and trace minerals. Macrominerals are needed in large amounts for optimal health benefit and bodily function. They include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. The body only needs small amounts of trace minerals, which include iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium. According to the Nemours Foundation, scientists have yet to determine the amounts of some trace minerals that the body needs on a regular basis.
Function
Minerals are responsible for a variety of structural and regulatory functions, as noted in the book "Nutrition," by Paul Insel and others. Calcium, the body's most abundant mineral, plays a crucial role in the development of bones and teeth. Sodium and potassium help balance water levels in bodily tissues, and magnesium helps the body synthesize glucose, nucleic acids and protein. Phosphorus helps form strong bones and regulates cellular functions. Sulfur regulates amino acids, and chlorine helps balance electrolytes and bodily fluids.
Sources
Adequate amounts of minerals can usually be obtained from food sources, which include animal products and plant foods. The most common source of sodium is table salt, and fluoride is often found in tap water, as are magnesium and sodium. As noted in "Nutrition," the exact amounts of minerals in many foods vary widely, which is why mineral composition is often not listed on food labels. Calcium and iron are the most common mineral deficiencies. Unless recommended by a doctor, you probably don't need a mineral supplement. Avoid megadoses of minerals because the body has a difficult time eliminating excess amounts.
