5 Minerals for Better Health: Minerals

MICRO OR MACRO?

Many minerals play major roles in the body. Those that are needed in trace amounts are called microminerals. Macrominerals, also called bulk minerals, are needed in larger amounts. Both are necessary for good health and vitality.

Macrominerals
calcium
chlorine/chloride
magnesium
phosphorous
potassium
sodium
sulphur

Microminerals
chromium
copper
fluorine/fluoride
iodine/iodide
iron
manganese
molybdenum
selenium
zinc

Calcium: A body builder
As the most abundant mineral in the body, calcium regulates heartbeat, normalizes nerve and muscle function, and assists in blood clotting. Calcium is required for production and activity of enzymes and hormones that regulate digestion, fat metabolism, and energy release; it’s also nature’s skin tonic and sedative, helping cells regenerate and soothing nerves. Calcium’s sedative effects may also calm some hyperactive children, according to Lendon H. Smith, M.D., professor of pediatrics at the University of Oregon.

But many Americans don’t get enough. In 1997, The National Academy of Science’s Institute of Medicine issued new recommendations, suggesting between 1,000 and 1,200 mg of calcium per day. Yet according to a nutrition survey published in 1995 by the U.S. Department of Agriculture (USDA), the average daily calcium intake ranges from only 600 to 800 mg for women and 800 to 1,000 mg for men.

In 1991, researchers at the National Institute of Health and Nutrition in Tokyo reported in the International Journal of Vitamin and Nutrition Research that calcium losses were higher in both men and women who ingested a diet high in salty (sodium-rich) foods. Key features of the standard American diet are high-salt foods such as prepared snacks, processed canned and frozen foods, and soft drinks.

Vitamin D, which our skin produces with sun exposure, helps us absorb calcium. According to a 1995 British study reported in The Lancet, a combination of vitamin D and calcium have been shown to reduce the risk of colon cancer in families with a predisposition to this disease.

Symptoms of calcium deficiency
Nervousness, muscle aches, leg cramps, recurring cold sores and mouth blisters, and excessive menstrual flow are common symptoms of calcium deficiency. A series of studies conducted by Susan Thys-Jacobs, a gynecologist at St. Luke’s-Roosevelt Hospital Center in New York, indicates that there may also be a link between PMS and calcium deficiency. More extreme deficiencies can result in tooth decay, weight loss, impaired growth (in children), and brittle bones.

Supplements
Calcium is available in tablets, capsules, flavored chewables, and liquids. The most common forms are calcium aspartate, calcium carbonate, calcium citrate, calcium gluconate, and calcium lactate. For people in good general health, a combination of calcium carbonate and calcium lactate is often recommended. Older people may prefer calcium citrate for easy absorption.