Minerals

Minerals are vital nutrients required by your body for normal functioning. 

They are used in many important areas, aiding growth and bone health, supporting the production of hormones and enzymes and helping us to produce energy.

There are two types of minerals required by the human body. 

The first are macrominerals, which include calcium, potassium, magnesium and sodium. These are needed in larger amounts than the second type, trace minerals. 

Iron, copper, manganese, zinc and selenium are among the trace minerals we need in very small amounts, for a healthy body and mind.

Most of us will get all the vitamins and minerals we need from the food we eat. 

Nuts and seeds are particularly packed with magnesium, selenium and zinc. Another type of food rich in zinc is shellfish, which is also high in iron and copper.

A type of food high in potassium is the cruciferous vegetable family, including broccoli and cauliflower. 

These are also a good source of sulphur and magnesium. Avocados are a potassium rich food choice, as are berries and beans, foods that are also high in manganese and magnesium.

Elsewhere, cocoa is a great source of magnesium while eggs are densely packed with a wide array of minerals, including iron, phosphorous, zinc and selenium alongside numerous vitamins and other nutrients.

If your diet tends to be less varied, perhaps due to dietary restrictions, or if you are simply feeling a little lacking, you might choose a mineral supplement to up your intake of certain nutrients.

For many people, a mineral deficiency can occur without side effects.

However a deficiency in some minerals may result in lethargy or hair loss, skin issues and headaches. 

An iron deficiency in particular can lead to anaemia, characterised by pale skin, tiredness and weakness. 

Low potassium can cause cramps and muscle aches, while a lack of magnesium can begin with nausea and fatigue and lead to stiffness and muscle spasms.

Many mineral supplements are combined to make taking them easy. 

So you might find zinc combined with calcium and magnesium for bone health. 

In some cases, vitamins are also included because they help with absorption – for example those bone health minerals can work even more effectively with the addition of vitamin D.

You may choose a supplement based on your diet. For example if you are dairy-free, you might choose a calcium supplement, while vegetarians and vegans might take a zinc or iron supplement.

Those with heavy periods are often recommended iron supplements.

They do! Not only do many multivitamins contain a selection of minerals alongside your essential vitamins, but multi-mineral supplements are also available, such as Holland & Barrett’s Super MultiMineral, which contain a variety of macro and trace minerals to help you keep your levels buoyed.