With so many minerals and multivitamins on the market, ranging from pills to powders to liquids, it is no wonder most people are confused about what nutrients they are receiving from their multivitamins. A first step in choosing a multivitamin is to select one that is both gender and age appropriate, as needs vary as you age and between women and men. Beyond these basic guidelines, listed below are some of the key minerals that should be a part of any multivitamin that you are taking.
Selecting a Multivitamin
You will find that there are many meanings of “multi” when you begin to explore the multivitamin selection available. Some contain multivitamins, some contain multiminerals and some are a combination of both. Some minerals are quite bulky, so if you are looking to supplement a specific amount of a certain mineral, you may need to take additional pills. Additionally, many vitamins can be toxic in large doses, so be sure to check the totals of any additional supplements you are taking to ensure that you are not consuming more than the recommended daily dose of any vitamins or minerals.
Multivitamin Mineral #1: Calcium
Calcium helps to build strong bones and teeth. It is important to get enough calcium to fight against bone loss and related diseases such as osteoporosis by getting adequate calcium now. Calcium is a particularly bulky mineral so depending on your diet, it may be necessary to supplement your multivitamin with an additional calcium tablet.
Multivitamin Mineral #2: Iron
Iron helps your red blood cells carry oxygen throughout your body. Without adequate iron, you can develop anemia with symptoms including fatigue, weakness, shortness of breath and lightheadedness. You can often opt to get multivitamins with or without iron. You can make this choice depending on your diet and how much iron you get from other sources.
Multivitamin Mineral #3: Magnesium
Magnesium is vital in helping muscles and nerves function, steady your heart rhythms, and keep your bones strong. Magnesium also plays a role in creating energy and making proteins, and it should be included in any multivitamin.
Multivitamin Mineral #4: Phosphorus
Phosphorus also helps to promote healthy bones and teeth, as well as make energy. It is included in every cell membrane and is necessary in every cell for the body to function normally.
Multivitamin Mineral #5: Potassium
Potassium is a key element in helping with muscle and nervous system functionality. It also plays a role in maintaining the balance of water in the body tissues and blood, making it necessary in any multivitamin.
Multivitamin Mineral #6: Zinc
Zinc is a necessary component for strong immunity, wound healing and normal growth.
Look for a multivitamin containing these 6 minerals for the best results. Be sure to check with any other supplements you are taking so you do not exceed the recommended daily dosage of minerals or vitamins.