The mineral complex is a set of ingredients necessary for the proper functioning of the body. It enables the delivery of important macro- and microelements to the body, which the human body cannot synthesize on its own.
When a healthy diet is not enough and the body still lacks valuable minerals, dietary supplements containing a set of the most important elements come to the rescue.
Minerals - what is it?
Minerals are a group of nutrients that are not synthesized by the human body and must be supplied to the body from the outside, along with daily food and / or dietary supplements.
These compounds are not a source of energy, but they are necessary for the proper functioning of the body.
Division of minerals
Mineral components can be divided into:
- Macronutriens - minerals which content in the human body is greater than 0.01% and the daily demand for these components is bigger than 100 mg. This group includes i.a. magnesium, potassium, calcium or sodium.
- Micronutriens - minerals, also known as trace elements, which content in the human body is less than 0.01% and the daily requirement for these components is less than 100 mg. This group includes i.a. zinc, selenium, iron or fluoride.
- Ultratrace elements - sometimes considered as a subgroup of micronutrients. These are elements of which there are really few in the human body. This group includes vanadium, nickel, cobalt and molybdenum.
Properties of minerals and their importance
Minerals are compounds that are essential for the proper functioning of the body. These ingredients take care of the proper course of important processes in the body, as well as i.a. can increase immunity, strengthen hair, nails and skin, fight free radicals, reduce oxidative stress or participate in the synthesis of various enzymes.
All minerals are important for the proper functioning of the body. Each of them can also be discussed for a long time, analyzing its properties. Focusing on mineral complexes, we will briefly discuss some of the components that make up them.
It is the main component of bones and teeth, which also participates in the process of blood clotting. Calcium is classified as a macronutrient. This component takes care of the proper functioning of muscles and participates in the conduction of nerve impulses.
Magnesium participates in nerve conduction and muscle contractility. It is an activator of many enzymes, it also participates in protein synthesis.
It plays an important role in maintaining water-electrolyte and acid-base balance. The element can also affect the maintenance of cell pH and control of fluid volume. It also participates in the metabolism of proteins and carbohydrates.
It is an element that is part of hemoglobin, so it is necessary for transporting oxygen from the blood to the body's cells. It is also the building block of many other proteins and enzymes, incl. myoglobin, which supports muscle work. Iron can positively affect the work of the nervous and immune systems.
Zinc has important functions in cellular metabolism, it is responsible for the metabolism of proteins, fats and carbohydrates. It is a component of many enzymes, it can affect the work of the endocrine system, as well as support the condition of the skin, hair and nails.
It can affect the increase in mineralization of tooth tissue, as well as limit the growth of cariogenic bacteria. It is necessary for proper bone structure.
It is part of oxidoreductive enzymes that participate in the fight against free radicals and eliminating oxidative stress. In addition, the element can affect the immune system. Selenium is also a component of enzymes and supports the work of the thyroid gland.
The basic source of minerals is a daily, healthy and balanced diet. Valuable minerals are found in animal products as well as in plant products.
Offal and red meat are rich in iron, while selenium can be found primarily in brazil nuts and fish. Calcium can be derived from milk and dairy products, while groats and whole grains are a good source of zinc. Fruit and vegetables are a wealth of various minerals and vitamins, so they should be the basis of a daily menu.
Mineral complex for women and men
It is clear that the needs of women and men are different. Also, the need for micronutrients in the diet is different, depending on gender. Therefore, women and men should consider supplementing their diet with an appropriate mineral complex, tailored to their individual needs.
Important minerals in the diet of women
A suitable complex of minerals in the diet of women should contain minerals such as iron, magnesium, zinc, selenium and silicon.
Magnesium can affect muscle contractility, as well as the regulation of blood pressure and proper heart function. In turn, zinc can support the work of the immune system and positively affect the condition of the skin, hair and nails. Silicon can also take care of the good condition of hair and nails, and also participates in the synthesis of collagen. Selenium, on the other hand, can reduce oxidative stress, as well as regulate thyroid hormones.
Minerals important among men
The demand for specific ingredients among men changes over time and depends on the lifestyle, age or physical effort undertaken.
A good dietary supplement for men should contain, among others: potassium, magnesium, zinc, iron and selenium.
Magnesium and potassium can support the work of the heart and muscles. These ingredients can also help reduce stress. Zinc and selenium can positively affect fertility and prostate function, as well as the immune system. In turn, an adequate supply of iron allows the transport of oxygen to cells and may reduce the risk of anemia.
Minerals in the athlete's diet
In the life of an athlete, an adequate supply of minerals is also really important. Deficiency of important minerals may extend the time of regeneration and renewal after physical exertion, as well as contribute to a decrease in overall psychophysical efficiency.
In the diet of physically active people, it is worth paying special attention to the adequate supply of elements such as potassium, sodium, magnesium, calcium, iron or zinc.
Some elements such as sodium or potassium are distinguished by alkalizing properties, and thus can contribute to reducing muscle acidification and faster regeneration after training.
During intense physical exertion, valuable ingredients are lost along with sweat. Therefore, every day you should supplement the minerals that have been excreted from the body during training.
In case of difficulties with covering the demand for macro- and microelements, it is worth using mineral complexes that can compensate for deficiencies in the body and positively affect the condition and strength of athletes.
Minerals in the senior's diet
Maintaining an adequate intake of macro- and micronutrients improves overall health. Thus, minerals can make the aging process not so severe.
Most often, among the elderly, there are deficiencies of calcium, potassium, iron and magnesium.
Since calcium is the main component of the skeleton, its deficiency can promote an increased risk of osteoporosis and fractures of all kinds.
Iron deficiency, in turn, leads to anemia, which is far too often observed among seniors. Insufficient supply of the element is manifested by fatigue, weakness and palpitations, which is certainly not conducive to well-being.
Magnesium, on the other hand, participates in the conduction of nerve impulses and can prevent the formation of blood clots. Its deficiency can promote the occurrence of unpleasant muscle cramps, problems falling asleep, as well as mood swings.
Potassium, as well as sodium, can help maintain normal blood pressure. In addition, potassium can have a positive effect on the work of the heart and circulatory system.
It is essential that every elderly person follows a balanced and varied diet, full of seasonal vegetables and fruit. Seniors should not give up meat and fish as well as wholegrain cereal products. In case of difficulties with covering the demand for valuable minerals, it is worth considering supplementation with mineral complexes to supplement the deficiencies occurring in the body and take care of well-being.
Mineral complex or single supplementation?
You are probably wondering whether it is worth reaching for mineral complexes, or whether it is better to supplement each of the ingredients that are missing in your body separately.
If there is a deficiency of one or two elements in the body, it seems reasonable to take individual preparations containing a given ingredient.
However, when the body lacks more minerals, or when exposed to significant deficiencies, e.g. during intense training, during illness and weakening of immunity, it seems justified to use mineral complexes that will provide the body with all important macro- and microelements.
Type: Vitamins and Minerals