Mineral Supplements with Vitamins
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Mineral supplements will provide a firm foundation for maintaining health and youth. But any mineral can be toxic if you take too much.
So the best way to supplement most minerals is by finding a good multivitamin or antioxidant formula that includes needed minerals as well.
If you take a multivitamin and an antioxidant, be sure that the combined doses don't exceed safe levels.
Mineral Descriptions and Recommended Dosages
Calcium is probably one of the best known minerals and also one of the most important. According to Dr. Stengler in The Natural Physician's Healing Therapies: Proven Medical Remedies That Medical Doctors Don't Know About
"Calcium is required by every cell of your body for a multitude of different actions." He says it is so important that it makes up almost two percent of the body's weight, more than any other mineral.It is also a mineral that we get less of in modern life than we did previously. So most experts recommend supplementing. A lack of calcium is a major contributor to osteoporosis.
Calcium is best absorbed with Vitamin D and magnesium. The National Institutes of Health recommends 1,000 to 1,500 milligrams a day for most adults. However, as with other minerals, you shouldn't exceed 2,500 milligrams with supplements and food sources combined, unless a doctor supervises and directs it.
The best types of supplements are calcium citrate or calcium citrate-malate. There is a form of calcium in Tums, but apparently it isn't well absorbed, so it shouldn't be used to supplement your calcium level.
Dr. Stengler also points out that calcium helps to protect against colon cancer, cardiovascular problems, high blood pressure, muscle cramps and spasms, premenstrual symptoms, and growing pains, as well as the previously mentioned osteoporosis.
Due to the high dosage requirements, you will probably have to take a separate calcium supplement because you need more than what can be included in a multivitamin, mineral supplement.
Chromium helps your body change sugars, starches, and fats into energy. It works with insulin to help your body use sugar.
The governmental daily value is 120 micrograms. Many doctors believe you can safely take 200 to 400 micrograms a day to help control blood sugar and avoid the onset of Type II diabetes.
You should never exceed 1000 micrograms a day unless a doctor directs you to do so.
Copper helps your body make hemoglobin, the carrier for oxygen in red blood cells, and helps it absorb iron.
The recommended daily value is 2 milligrams. My antioxidant formula provides 1 milligram. I get another milligram from my multivitamin.
Don't take more than the recommended daily value without a doctor's orders since researchers believe that excess copper can result in zinc deficiencies.
Iron carries oxygen in your blood and removes carbon dioxide. It also helps protect against infection.
The daily value is 18 milligrams, but unless you have heavy periods, you probably don't need to get a lot in supplemental form.
If you aren't sure, check with your doctor. My multivitamin does contain 6 milligrams, but most men wouldn't need to supplement atall.
Magnesium helps your body convert fat to energy and make protein. It also has a role in bone mineralization and immunesystem function.
The daily value is 400 milligrams, but you will only get about 100 in a multivitamin formula. You can get separate mineral supplements in 500 milligram tablets. Up to 1000 milligrams per day can be safely supplemented in divided doses.
Selenium is a mineral that works with Vitamin E to protect cells from free radical damage.
Try to get at least 10 micrograms a day. The recommended daily value is 70 micrograms.
Don't exceed that dosage unless a doctor tells you to, since large amounts can be harmful.
Zinc helps keeps your immune system strong, it promotes cell reproduction and helps heal wounds. It is also necessaryfor sperm production and fetal development.
As with Selenium, it can be harmful in large amounts because it can interfere with the absorption of other needed minerals.
However, the recommended daily value of fifteen milligrams is useful as an antioxidant.
Other trace minerals that can be supplemented through an antioxidant formula, or in a multivitamin are manganese (one milligram), molybdenum (25 micrograms), and boron (1 milligram).
Although you may get enough of some minerals through your diet, getting the recommended daily values through a multivitamin or an antioxidant formula will protect you from health problems that might be caused or worsened by a lack of necessary minerals.
It would be silly to risk poor immune function, or serious illness, due to lack of a key mineral when mineral supplements are so readily available.
Return from Mineral Supplements to Antioxidant Supplements
Return from Mineral Supplements to Effective Health Supplements
