In this blog, we provide the second of our two-part series on essential minerals. There are a swathe of essential minerals that your body needs in order to function properly. Here are six essential minerals, in addition to the five we discussed here in recent weeks, and some information as to why you might benefit from supplementing with each of these minerals.
Your Body Needs Minerals
Most of the minerals which your body uses are essential, meaning that your body needs to consume them to support necessary functions in the body. There are at least 15 different essential minerals
that humans consume. Most of them, but not all, are commonly produced and offered as dietary supplements.
In the following list, we look at two macrominerals and three trace minerals. Macrominerals are required by the body in amounts over 100mg/day, while the recommended amount for trace minerals
is less than 100mg/day. Both classifications of minerals are considered essential. Magnesium, iron, and the other minerals here all fulfill specific roles.
Macrominerals to Maintain
Magnesium is a critical essential mineral, with the average adult body containing 25 grams of magnesium
. Just over half of this is stored in bones, while the rest can be found in muscle tissue, bodily fluids, and elsewhere. Many U.S. citizens do not consume the recommended daily allowance of magnesium regularly, so supplemental magnesium intake can have a varied positive effect on the body depending on a person's particular deficiencies and needs. Increasing your magnesium intake has been conclusively linked to a variety of benefits. These include a reduced risk of heart disease and stroke, better bone health, a reduction in stress and anxiety, and more.
Chloride is another essential macromineral. Chloride works alongside other minerals to create pathways for water and other substances
to travel in and out of your cells. It also helps maintain fluid balance throughout the body, including blood pressure. About 3g per day of chloride is recommended for adults. Many people consume enough chloride by salt intake, but not all. Those most likely to benefit from supplementing with chloride would be those with metabolic disorders, kidney malfunction, or another condition.
Trace Minerals to Take
Iron is an essential trace mineral. It's necessary only in trifling amounts at 150mcg per day
, but it is indispensable. Iron is critical for the production of hemoglobin, a substance which is necessary to transport oxygen through the blood. Iron is present in both plant and animal foods. However, the heme iron in meat and other animal foods is more abundant and more bioavailable than that in plant-based foods. Anyone who is iron deficient can experience iron anemia, and this is more likely if you eat a plant-based diet.
Chromium is a trace mineral that contributes to glucose metabolism and insulin function
, including the metabolism of carbohydrates, fats, and proteins. Those who maintain a diet heavy in processed carbohydrates could experience a depletion of chromium overtime. Increasing your intake of chromium could potentially remediate the issue, for those who are low in chromium. It is essential for glucose tolerance, as well as bone health and more.
Manganese is a trace mineral for which adult men and women need only about 2g of daily. It works as a cofactor for many enzymes throughout the body, including those that provide antioxidant effects. While manganese is present in a variety of natural foods, there is still utility in supplementing with manganese
. It is often found included in complex supplements alongside other minerals.
Minerals are a unique class of substances, and many of them are essential to your bodily health and well-being. If any of the above minerals seem apt to be of healthy use to you, talk to your healthcare provider about supplementing with them.