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MINERAL

Also known as: Minerals, Mineral Supplements, Dietary Minerals, Macro-minerals, Trace Minerals

Overview

Dietary minerals are inorganic substances essential for various physiological functions in the human body. They are naturally found in soil and water and are obtained through diet or supplementation. Minerals are classified into macro-minerals (e.g., calcium, magnesium, potassium), required in larger amounts, and trace minerals (e.g., iron, zinc, selenium), needed in smaller quantities. They play crucial roles in metabolic processes, bone health, cardiovascular function, and overall cellular activity. While mineral deficiencies can lead to health problems, excessive intake can also cause adverse effects, highlighting the importance of balanced consumption. Research on mineral supplementation is extensive, with numerous studies assessing their impact on various health outcomes. High-quality evidence from systematic reviews and meta-analyses exists, particularly regarding cardiovascular and metabolic effects. However, the benefits of routine mineral supplementation in the general population remain a topic of ongoing investigation.

Benefits

Extensive research indicates that routine multivitamin/mineral (MVM) supplementation does not significantly reduce cardiovascular disease (CVD) risk or mortality in the general population. Meta-analyses of prospective cohort studies and RCTs have shown no significant cardiovascular benefits from MVM supplementation. Similarly, specific minerals like calcium and vitamin D have not demonstrated significant effects on cardiovascular outcomes or all-cause mortality in large meta-analyses. Some evidence suggests potential benefits of specific minerals, such as magnesium, in managing type 2 diabetes, but these findings are limited and inconsistent. Overall, current evidence does not support routine mineral supplementation for cardiovascular prevention in healthy adults, although certain subpopulations with documented deficiencies may benefit from individualized assessment and targeted supplementation.

How it works

Minerals participate in a wide array of biological processes, including enzymatic reactions, electrolyte balance, bone mineralization, and cellular signaling. They interact with various body systems, such as the cardiovascular, musculoskeletal, nervous, and metabolic systems. For example, calcium regulates muscle contraction and nerve transmission, while magnesium serves as a cofactor for numerous enzymes involved in energy production and protein synthesis. The absorption and bioavailability of minerals vary depending on the specific mineral, its formulation, and individual physiological factors. Dietary components, such as phytates, can also influence mineral absorption. Some minerals require the presence of vitamins for optimal absorption and utilization, such as vitamin D's role in enhancing calcium absorption.

Side effects

Mineral supplementation is generally considered safe when taken within recommended doses. Common side effects at recommended doses are minimal but can include mild gastrointestinal discomfort. Uncommon side effects, typically associated with excessive intake, may include hypercalcemia (elevated calcium levels) or hypermagnesemia (elevated magnesium levels). Rare side effects can involve toxicity or interactions with medications. Minerals can interact with certain drugs; for example, calcium can interfere with the absorption of bisphosphonates, and iron can interact with antibiotics. Specific mineral excess states or certain medical conditions may contraindicate mineral supplementation. Special populations, such as pregnant women, the elderly, and individuals with chronic diseases, may require tailored dosing and careful monitoring to avoid adverse effects.

Dosage

Recommended dosage ranges for minerals vary depending on the specific mineral and the individual's needs. Generally, dosages are aligned with Recommended Dietary Allowances (RDAs). There is no universal dose for cardiovascular prevention. The Tolerable Upper Intake Levels (ULs) define the maximum safe dose to avoid toxicity. Timing considerations are important, as some minerals are better absorbed with food, while others should be taken separately from certain medications. Bioavailability differs by mineral salt or chelate form, influencing absorption efficiency. Dietary components, such as phytates, can reduce mineral absorption. Some minerals require the presence of vitamins for optimal absorption; for example, vitamin D enhances calcium absorption.

FAQs

Does mineral supplementation prevent cardiovascular disease?

Current high-quality evidence indicates that mineral supplementation does not provide cardiovascular benefits in the general population. Routine supplementation is not recommended for CVD prevention.

Are minerals safe to take daily?

Yes, minerals are generally safe when taken within recommended doses. However, excessive intake can lead to side effects, so it's important to adhere to established guidelines.

When should mineral supplements be taken?

The timing depends on the specific mineral. Many minerals are best absorbed when taken with meals, while others may need to be spaced apart from certain medications to avoid interactions.

Can mineral supplements replace a healthy diet?

No, mineral supplements cannot substitute for a balanced and nutritious diet. They should be used to complement a healthy eating plan, not replace it.

Is multivitamin/mineral supplementation necessary?

Multivitamin/mineral supplementation is not routinely recommended for cardiovascular disease prevention in healthy adults. Individualized assessment may be appropriate for documented deficiencies.

Research Sources

https://www.ahajournals.org/doi/10.1161/circoutcomes.117.004224 – This meta-analysis of 18 prospective cohort studies and RCTs found no cardiovascular benefit from multivitamin/mineral (MVM) supplementation in the general population. The study's limitations included heterogeneity of supplement formulations and reliance on self-reported use. The findings support guidelines against routine MVM use for CVD prevention.
https://pubmed.ncbi.nlm.nih.gov/29991644/ – This study is related to the meta-analysis of 18 prospective cohort studies and RCTs on multivitamin/mineral supplementation and cardiovascular risk. It reinforces the conclusion that there is no cardiovascular benefit from MVM supplementation in the general population, supporting guidelines against routine use for CVD prevention.
https://pubmed.ncbi.nlm.nih.gov/36638933/ – This systematic review and network meta-analysis explored the effects of vitamin and mineral supplements in type 2 diabetes management. The review suggested some comparative effects of minerals in glycemic control, but the evidence was limited and inconsistent, highlighting the need for further research in this area.
https://jamanetwork.com/journals/jama/fullarticle/2793447 – This systematic review and meta-analysis included 84 studies with over 700,000 participants and found no significant effect of common mineral supplements (calcium, magnesium, zinc, selenium) on cardiovascular outcomes or mortality. The quality of evidence varied but was generally moderate to low for many minerals, suggesting limited benefits for cardiovascular health.
https://www.jacc.org/doi/10.1016/j.jacc.2018.04.020 – This review assessed 179 studies on supplemental vitamins and minerals for CVD prevention and concluded that commonly used supplements, including multivitamins, vitamin D, calcium, and vitamin C, do not significantly reduce cardiovascular risk or mortality. The findings suggest that routine supplementation is not beneficial for preventing cardiovascular events.