If you eat a balanced diet with a variety of foods, you are likely getting a sufficient amount of vitamins and minerals. Most experts agree that taking a multivitamin/mineral supplement ensures that you are getting enough vitamins and minerals to maximize your health.
It is not usually recommended to take mineral supplements. Excessive amounts of individual minerals can cause kidney disease, hypertension, depression and weight gain.
The RDA recommends the following daily mineral allowance for adults:
|
MINERALS |
FUNCTION |
FOOD SOURCES |
|
CALCIUM (mg) |
Bones, teeth, blood clotting |
Dairy products, broccoli, fortified foods |
|
PHOSPHOROUS (mg) |
Bones, teeth, acid balance, metabolism |
Dairy products, meat, poultry, whole grain cereals |
|
MAGNESIUM (mg) |
Bones, teeth, muscle contraction, metabolism |
Milk, meat, green leafy vegetables, whole grain cereals |
|
IRON (mg) |
Hemoglobin, oxygen transport, muscle myoglobin |
Meat, fish, poultry, organ meats |
|
ZINC (mg) |
Taste, protein and nucleic acid synthesis, alcohol metabolism, sperm development, embryonic development, brain signaling, immune system, wound healing |
Meat, oysters |
|
IODINE (mg) |
Energy metabolism |
Iodized salt, shellfish, saltwater fish |
|
SELENIUM (mg) |
Antioxidant, oxygen metabolism |
Meat, fish, shellfish, wheat germ |
(Sources: The John Hopkins Family Health Book, Mayo Clinic Family Health Book)
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