Best Ways to Take Mineral Supplements
Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.
Make sure you’re getting the nutrition your body needs with these simple tips.
Minerals are essential, meaning the human body can’t make them, but requires them for normal, healthy function. Minerals fall into two categories: macro minerals, such as calcium and magnesium, which are required in larger amounts, and trace minerals, which are required in much smaller quantities. To get the most out of your mineral supplements, here are a few things to know:
Competition:
If you take large quantities of minerals at the same time, they will compete with each other for absorption. When taking more than 250 mg of either calcium or magnesium, take each one separately, and at a different time than other supplements. Combinations of smaller quantities of minerals found in multivitamins are not problematic.
How to Take Zinc and copper:
If you take 50 mg or more of zinc daily, long-term, make sure to get some copper in a multivitamin, as high-dose zinc can lower levels of copper.
Powder Minerals:
Powdered minerals can be mixed with cold or hot liquid, as heat does not destroy minerals.
Acidity Enhances Mineral Absorption:
When minerals are taken with food, stomach acid enhances their absorption. Acidic substances, such as vitamin C, citrus, or vinegar, also enhance mineral absorption.
Don’t Take Fiber with Minerals and Other Supplements:
If you take fiber supplements, don’t take them with minerals or other supplements, as fiber binds with nutrients and reduces absorption.
Trace minerals:
These are essential minerals that are required in smaller amounts, and include copper, chromium, fluoride, iron, iodine, manganese, selenium, molybdenum, and zinc. Many multivitamins contain all of these.
Chelated Minerals
In nature, minerals are always bound to another compound. In supplements, some minerals, such as the Albion brand of mineral ingredients, are bound, or “chelated,” with amino acids, the building blocks of protein. Some studies have shown that such chelated minerals are more effectively absorbed.
Did You Know?
Magtein is a proprietary form of magnesium that has been shown to enhance memory, learning, and other aspects of brain health.
Mineral Supplements
Bluebonnet Nutrition Chelated Multiminerals
Nature’s Answer Plant Based Cal-Mag
