Minerals in dietary supplements: important elements for health and beauty

Minerals in dietary supplements: important elements for health and beauty

I. Introduction to the world of minerals and their role in the body

Minerals are the inorganic substances necessary to maintain life and the normal functioning of the human body. Unlike vitamins that are organic compounds, minerals are simple, chemically clean elements. They are not synthesized in the body and should come from outside, mainly with food and, in the case of deficiency, with biologically active additives (dietary supplements).

Minerals perform a wide range of important functions, including:

• Structural function: Are building blocks of bones, teeth, tissues and cells. For example, calcium and phosphorus form the basis of bone tissue.
• Regulatory function: Participate in the regulation of various physiological processes, such as nervous conductivity, muscle contraction, hormonal secretion, immune function and water-electrolyte balance. Magnesium, for example, plays a key role in more than 300 enzymatic reactions.
• Catalytic function: Are components of enzymes that catalyze biochemical reactions in the body. Zinc, copper, iron and selenium are important cofactors for many enzymes.
• Transport function: Some minerals are necessary for the transportation of oxygen and other substances in the blood. Iron, for example, is a key component of hemoglobin, a protein that transfers oxygen in red blood cells.
• Antioxidant function: Some minerals have antioxidant properties and help protect the cells from damage to free radicals. Selenium, zinc and manganese participate in the work of antioxidant enzymes.

The disadvantage or excess of minerals can lead to serious health problems. Balanced consumption of minerals is important for maintaining optimal health and longevity.

II. Classification of minerals: macro and trace elements

Minerals are classified into two main groups, depending on the amount required by the body:

• Macro elements: Required in relatively large quantities (more than 100 mg per day). These include calcium, phosphorus, magnesium, sodium, potassium, chlorine and sulfur.
• Microelements (or trace elements): It is necessary in very small quantities (less than 100 mg per day). These include iron, zinc, copper, manganese, iodine, selenium, chrome, molybdenum, fluorine and cobalt.

Despite the fact that trace elements are required in smaller quantities, they are no less important to health than macro elements. The deficiency of trace elements can lead to serious diseases.

III. Review of the main minerals and their functions

1. Calcium (CA)

• Functions:
  • The building material for bones and teeth (99% of calcium in the body is in bones and teeth).
  • Participates in muscle contraction, nervous conduction and blood coagulation.
  • Regulates blood pressure and hormonal secretion.
• Deficiency:
  • Osteoporosis (decrease in bone density).
  • Muscle cramps.
  • Increased blood pressure.
  • Violation of blood coagulation.
• Sources: Dairy products, green leafy vegetables, tofu, enriched products (for example, soy milk, orange juice).
• Bad: Calcium carbonate, calcium citrate, calcium gluconate. Calcium citrate is better absorbed, especially people with low acidity of the stomach.

2. Phosphorus (P)

• Functions:
  • Building material for bones and teeth.
  • Participates in energy exchange (ATP).
  • It is a component of DNA and RNA.
  • Regulates the acid-base balance.
• Deficiency:
  • It is rare, since phosphorus is widespread in food products.
  • Muscle weakness.
  • Bone pain.
  • Loss of appetite.
• Sources: Meat, poultry, fish, dairy products, eggs, nuts, seeds, legumes.
• Bad: Calcium phosphate, potassium phosphate.

3. The magic (mg)

• Functions:
  • Participates in more than 300 enzymatic reactions.
  • It is necessary for muscle contraction, nervous conduction and regulation of heart rhythm.
  • Supports bone health and immune function.
  • Regulates blood sugar and blood pressure.
• Deficiency:
  • Muscle cramps and spasms.
  • Fatigue and weakness.
  • Insomnia.
  • Irritability and anxiety.
  • Cardiac rhythm.
• Sources: Green leafy vegetables, nuts, seeds, whole cereals, legumes.
• Bad: Magnesium oxide (poorly absorbed), magnesium citrate (well absorbed), magnesium glycinate (is well absorbed and has a calming effect), magnesium tronate (penetrates the brain well).

4. Natri (Na)

• Functions:
  • Regulates the water-electrolyte balance.
  • Participates in nervous conduction and muscle contraction.
  • Supports blood pressure.
• Deficiency:
  • It is rare, since sodium is widespread in food products (especially in processed products).
  • Muscle cramps.
  • Nausea and vomiting.
  • Dizziness.
• Sources: Salt, processed products, sauces, canned food.
• Bad: Usually not required, since the excess of sodium is a more common problem than a deficit.

5. Kali (k)

• Functions:
  • Regulates the water-electrolyte balance.
  • Participates in nervous conduction and muscle contraction.
  • Supports blood pressure.
  • Regulates the heart rhythm.
• Deficiency:
  • Muscle weakness and cramps.
  • Fatigue.
  • Constipation.
  • Cardiac rhythm.
• Sources: Fruits (bananas, oranges, apricots), vegetables (potatoes, tomatoes, spinach), legumes.
• Bad: Chloride potassium, Citrat Calia.

6. Chlorine (CL)

• Functions:
  • Regulates the water-electrolyte balance.
  • It is necessary for the formation of gastric juice (hydrochloric acid).
• Deficiency:
  • It is rare, since chlorine is widespread in food products (along with sodium in table salt).
  • Muscle cramps.
  • Nausea and vomiting.
• Sources: Salt, processed products.
• Bad: Usually not required.

7. Sera (s)

• Functions:
  • It is part of amino acids (methionine and cysteine) necessary for the synthesis of proteins.
  • It is a component of vitamins (biotin and thiamine).
  • Participates in the detoxification of the body.
• Deficiency:
  • It is rare, since sulfur is contained in many products rich in protein.
  • Slow down growth.
  • Damage to the skin and hair.
• Sources: Meat, poultry, fish, eggs, dairy products, legumes, vegetables of the cruciferous family (broccoli, cabbage).
• Bad: Usually not required.

8. Iron (FE)

• Functions:
  • The key component of hemoglobin, protein that transfers oxygen in red blood cells.
  • Participates in energy exchange.
  • It is necessary for the immune function.
• Deficiency:
  • Iron deficiency anemia (fatigue, weakness, pallor of the skin, dizziness, headache, shortness of breath).
  • Reducing immunity.
  • Violation of cognitive functions.
• Sources: Red meat, poultry, fish, legumes, green leafy vegetables, enriched cereals.
  • Distinguish between hemic iron (contained in animal products and is better absorbed) and non -meter iron (contained in plant products and is worse absorbed).
• Bad: Iron sulfate (can cause side effects, such as constipation), iron fumarat, iron gluconate, iron bislycinate (preferably tolerated). It is important to take iron with vitamin C to improve absorption.

9. Zinc (ZN)

• Functions:
  • Participates in the work of more than 300 enzymes.
  • It is necessary for the immune function, growth and development, healing of wounds, synthesis of DNA and RNA, perception of taste and smell.
  • It has antioxidant properties.
• Deficiency:
  • Reducing immunity.
  • Delayed growth and development in children.
  • Slow healing of wounds.
  • Loss of taste and smell.
  • Hair loss.
  • Skin rashes.
• Sources: Oysters, red meat, poultry, nuts, seeds, legumes, whole cereals.
• Bad: Gluconate zinc, zinc citrate, zinc picoline (well absorbed), zinc oxide (poorly absorbed).

10. Media (CU)

• Functions:
  • Participates in the formation of hemoglobin and collagen.
  • It is necessary for the work of enzymes involved in energy metabolism, antioxidant protection and synthesis of neurotransmitters.
  • Improves the absorption of iron.
• Deficiency:
  • Anemia.
  • Reducing immunity.
  • Damage to the nervous system.
  • Osteoporosis.
• Sources: Liver, seafood, nuts, seeds, legumes, whole cereals.
• Bad: Copper gluconate, copper sulfate.

11. Marganese (mn)

• Functions:
  • Participates in the work of enzymes involved in energy metabolism, antioxidant protection, bone synthesis and cartilage.
  • It is necessary for the metabolism of carbohydrates, proteins and fats.
• Deficiency:
  • Rarely found.
  • Growth violation.
  • Damage to bones and joints.
  • Violation of glucose metabolism.
• Sources: Whole cereals, nuts, seeds, legumes, green leafy vegetables.
• Bad: Manganese sulfate, manganese gluconate.

12. Iodine (I)

• Functions:
  • It is necessary for the synthesis of thyroid hormones that regulate metabolism, growth and development.
• Deficiency:
  • Goiter (an increase in the thyroid gland).
  • Hypothyroidism (decrease in thyroid function: fatigue, weight gain, constipation, dry skin and hair, decrease in mental activity).
  • In children, iodine deficiency can lead to cretinism (delayed mental and physical development).
• Sources: Sea fish, seafood, iodized salt, dairy products.
• Bad: Iodide potassium.

13. Selenium (SE)

• Functions:
  • It is a component of enzymes with antioxidant properties (glutathioneperoxidase).
  • It is necessary for the immune function and thyroid function.
  • Protects cells from damage by free radicals.
• Deficiency:
  • Reducing immunity.
  • Cardiomyopathy (paining Keshana).
  • Thyroid diseases.
• Sources: Brazilian nuts, seafood, meat, poultry, eggs, whole cereals.
• Bad: Seleenometionine (better absorbed), sodium selenite.

14. Chrome (CR)

• Functions:
  • Participates in the metabolism of glucose, insulin and lipids.
  • Helps maintain a normal blood sugar.
• Deficiency:
  • Rarely found.
  • Violation of glucose tolerance.
  • Increasing blood cholesterol.
• Sources: Broccoli, mushrooms, beer yeast, whole cereals, meat.
• Bad: Chrome picolinate (better absorbed), chromium chloride.

15. Molybdenum (MO)

• Functions:
  • Participates in the work of enzymes involved in the metabolism of sulfur, nitrogen and drugs.
• Deficiency:
  • Rarely found.
  • Nervous disorders.
  • Violation of the metabolism of sulfur.
• Sources: Legumes, whole cereals, nuts, green leafy vegetables.
• Bad: Usually not required.

16. FTOR (F)

• Functions:
  • Strengthens tooth enamel and prevents caries.
• Deficiency:
  • Increased risk of caries.
• Sources: Fluorine water, toothpaste with fluorine, tea.
• Bad: Usually not required if a person consumes fluorine water or toothpaste with fluorine.

17. Cobalt (CO)

• Functions:
  • It is a component of vitamin B12 (cobalamine) necessary for the formation of red blood cells and maintaining the nervous system.
• Deficiency:
  • Vitamin B12 deficiency (pernicious anemia, damage to the nervous system).
• Sources: Vitamin B12, which is found in animal products (meat, poultry, fish, eggs, dairy products).
• Bad: Usually not required if a person receives enough vitamin B12.

IV. Minerals and beauty: effect on the skin, hair and nails

Minerals play an important role in maintaining the health and beauty of the skin, hair and nails.

• Leather:
  • Zinc: It is necessary for healing wounds, collagen synthesis and reduction of inflammation. Helps with acne, eczema and other skin diseases.
  • Selenium: It has antioxidant properties and protects the skin from damage to free radicals, slowing down aging.
  • Copper: Participates in the synthesis of collagen and elastin, ensuring the elasticity and elasticity of the skin.
  • Silicon: Strengthens connective tissue and improves the structure of the skin.
• Hair:
  • Zinc: It is necessary for hair growth and preventing their loss.
  • Iron: Iron deficiency can lead to hair loss.
  • Selenium: It is necessary for the health of hair follicles.
  • Silicon: Strengthens the hair and gives it shine.
• Nails:
  • Zinc: It is necessary to grow nails and prevent the appearance of white spots.
  • Iron: Iron deficiency can lead to fragility and thinning of nails.
  • Calcium: It is necessary to strengthen nails.
  • Silicon: Strengthens the nails and prevents their stratification.

V. Factors affecting the assimilation of minerals

The assimilation of minerals from food and dietary supplements may depend on various factors, including:

• Age: The assimilation of minerals can decrease with age.
• Health status: Some diseases (for example, diseases of the gastrointestinal tract) can violate the absorption of minerals.
• Diet: A diet rich in phytates (contained in cereals and legumes) and oxalates (contained in spinach and rhubarb) can reduce the absorption of some minerals, such as calcium and iron.
• Interaction with other substances: Some minerals can compete for assimilation with other minerals or substances. For example, high gas consumption can reduce copper assimilation.
• Mineral form: Some forms of minerals are better absorbed than others. For example, calcium citrate is better absorbed than calcium carbonate.
• Acidity of the stomach: The low acidity of the stomach can reduce the absorption of some minerals, such as iron and calcium.
• The presence of vitamins: Some vitamins can improve the absorption of minerals. For example, vitamin C improves iron absorption, and vitamin D improves calcium absorption.

VI. When should you take dietary supplements with minerals?

Bades with minerals can be useful in the following cases:

• Mineral deficiency: Confirmed deficiency of minerals based on the results of blood tests.
• Increased need for minerals: Pregnancy, breastfeeding, intense physical activity.
• Limited diet: Vegetarianism, veganism, allergies to certain products.
• Diseases that violate the assimilation of minerals: Diseases of the gastrointestinal tract, taking certain drugs.
• Age: Older people can have reduced assimilation of minerals.

VII. Safety and warnings when taking dietary supplements with minerals

• Consult a doctor: Before taking dietary supplements with minerals, you need to consult a doctor to determine if you have a shortage of minerals and which dosage is suitable for you.
• Observe the dosage: Do not exceed the recommended dosage indicated on the Bad label. Excess minerals can be toxic.
• Consider the interaction with the drugs: Minerals can interact with some drugs. Tell your doctor about all dietary supplements and medicines that you take.
• Choose high -quality dietary supplements: Buy dietary supplements from reliable manufacturers who undergo quality control.
• Pay attention to side effects: Some minerals can cause side effects, such as stomach, constipation or diarrhea. If you have side effects, stop taking dietary supplements and consult a doctor.
• Do not take dietary supplements with minerals as a replacement for good nutrition: Bades should be used as an addition to a healthy and balanced diet.

VIII. Minerals for women: special needs

Women have special needs for some minerals, especially in gland and calcium.

• Iron: Women of childbearing age lose iron during menstruation and pregnancy, so they are at risk of developing iron deficiency anemia.
• Calcium: Women are more at risk of developing osteoporosis than men, so they need to receive enough calcium to maintain bone health.

IX. Minerals for men: special needs

Men also have special needs for some minerals, such as zinc and selenium.

• Zinc: It is necessary for the health of the prostate gland and maintaining testosterone levels.
• Selenium: It has antioxidant properties and protects cells from damage to free radicals, which can be important for the prevention of prostate cancer.

X. Conclusion: The importance of balanced consumption of minerals

Minerals are necessary for health and beauty. Balanced consumption of minerals from food and, if necessary, dietary supplements, is important for maintaining optimal health and longevity. It is important to remember the factors affecting the absorption of minerals and observe caution when taking dietary supplements with minerals. Consultation with a doctor will help determine individual needs for minerals and choose the optimal dietary supplement scheme.