Multiple individuals try to receive a perfect mix of nutrients and minerals from their diets only. However, the impact of a hectic lifestyle and other events restrict us from receiving these minerals from the food. Hence, multi-mineral supplement help here. These supplements are necessary to maintain a healthy body; especially during some events such as menopause, pregnancy, etc.
In a review launched back in 2002, it was revealed that many vitamin deficiencies are related to chronic illnesses, which we can be mitigated with the help of a multi-mineral supplement. These supplements can help you create a good health foundation, reduce stress, improve sleeping patterns, and promote daily exercise.
However, it may be hard to decide the ingredients that your multi-mineral supplement should contain. To help you with that, we have created a list of 7 ingredients that your supplement should have in varying quantities.
7 Must-Have Ingredients in Multi-Mineral Supplement
The ingredients in your multi-mineral supplement should be such that these work in sync with the minerals of your body to improve growth, metabolism, cellular activity, and development. Let’s see the important minerals that your supplement should have.
1. Vitamin D
With the help of Vitamin D, our body can consume calcium, which improves the health of our bones. If there’s a lack of Vitamin D, then the outcome is not very likely.
- You can suffer from sickness.
- You can suffer backache and bone pain.
- You can experience hair and bone loss.
The best method to receive enough Vitamin D in a day is to sit or stand in the sun for 15 minutes. However, this is not possible for many people. Some live in winter conditions, so the weather doesn’t allow them to take enough Vitamin D. Other people are engrossed in work life, which makes it hard to get Vitamin D.
People of age above 70 should get 800 IU of Vitamin D, and 19-70 and 1-13-year-old individuals should get 600 IU Vitamin D.
Magnesium is another very important nutrient of our list. This nutrient helps in creating energy and maintaining bone health in the body. Here are some additional benefits of magnesium:
- Reduces stress and helps the nervous system to calm down.
- Alleviate sleep problems.
- Regulates nerve and muscle functions.
- Balances sugar levels of the blood
- Promotes bone, protein, and DNA production.
In a supplement, it is suggested to find magnesium in 300-320 mg quantity. However, adults can consume 350-mg or more as well.
If a person is under stress or older in age, it is highly likely that they have a Zinc deficiency. Hence, for these people, Zinc supplements are necessary to support the functioning of the immune system and the production of protein, carbohydrates, and fat. In fact, Zinc plays a major role in healing wounds.
For this reason, Zinc should be an important part of your multi-mineral supplement. It should contain 5-10 mg of the ingredient for a proper mix. You can intake 8-11 mg in a day as well. Therefore, the amount of Zinc in your supplement should match with your diet and food habits.
Multiple individuals don’t get calcium from their food. According to this, these people are not getting the mineral which is extremely necessary for stronger teeth and bones. The frequency of consuming calcium in women is particularly low. They lose their bone density sooner than men. It is best to get calcium through a multi-mineral supplement to provide enough minerals to the body.
You should consume approximately 1000 mg of calcium in one day. However, it is not imperative to get all this calcium from your multi-mineral supplement only. This is because you are likely to get some calcium from your food as well. If you are not, then start eating dairy products, fish, broccoli, and other such foods.
Folate is a significant ingredient because of the following:
- Helps in fetus development
- Prevents birth defects
- Promotes healing in depression
- Resists inflammation
For example, if you are trying to recover from depression, you need folate to support your body functions.
You should get 400 mg of folate or 600 mg for pregnant women.
It is imperative to note that when you consume folate on an empty stomach, your body absorbs 100% of it. But, when you consume it with food, your body consumes 85% of it.
Iron helps our body to improve energy production, increase brain functioning, and enhance the health of red blood cells. However, not every individual needs the same iron amount.
For example, if you regularly consume red meat, then your body is likely to get enough iron. Contrary to this, women on their menstruation, pregnancy, or experiencing puberty need more iron. These are growth periods that need extra iron.
You require iron in 18 mg quantity. Don’t consume more as it may impact your health.
7. Vitamin B-12
Vitamin B-12 is one of the most important nutrients of our list. This is a whole package that helps in breaking fats, carbs, and proteins which we consume daily. These Vitamins play a major role in your blood cell health, DNA product, and nerve health.
You should consume 3mcg or less Vitamin B-12. So, find a supplement with 1-2 mcg Vitamin B-12.
The multi-mineral supplements provide necessary minerals to the body, which helps our body to accelerate and promote chemical reactions. These reactions assist in maintaining a good balance in the body. Hence, check out the above minerals and find a relevant multi-mineral supplements that contains these necessary 7 ingredients.