Minerals can be divided into two general families: macro minerals and trace minerals. Macro minerals are present in the body in relatively large quantities. Included in this family are potassium, sodium, calcium, magnesium and phosphorus. Trace minerals are required in smaller amounts (micrograms to milligrams) and this family includes iron, iodine, zinc, chromium, vanadium, selenium, manganese, molybdenum, silicon and copper.

Each mineral plays a unique role in the body and each is essential to the proper physiological execution and regulation of numerous biochemical systems. Processes such as muscle contraction, nerve conduction, cellular energy metabolism, protein synthesis, hormone regulation and immune system function are all supported by minerals. Minerals are found in all our bodily tissues and fluids and they exert much of their function by acting as integral components of enzymes. Calcium, the most abundant mineral the body, is most notable for its structural role in bone development and maintenance. A deficiency in this mineral leads to bone related disorders, namely osteoporosis and increased risk of fracture.

Focus on Trace Minerals:

Zinc: Zinc is involved in the synthesis and stabilization of proteins, DNA and RNA as well as in playing a structural role in membranes. Zinc also helps regulate gene transcription and is absolutely required for normal sperm production, fetal growth and embryonic development. A mild deficiency in zinc has been associated with many diseases including diabetes mellitus, AIDS, alcoholism, inflammatory bowel disease and malabsorption syndromes. Mild but chronic zinc deficiency can cause stunted growth in children, impaired immune function and night blindness.

Selenium: Selenium is a component of several enzymes, most notably glutathione peroxidase. In conjunction with vitamin E, this enzyme appears to prevent oxidative and free radical damage to various cell structures. Low blood levels of selenium have been correlated with an increase in coronary artery disease and certain cancers, although we've yet to get absolutely consistent data in this area.

Copper: Copper plays a role in iron metabolism, melanin synthesis, central nervous system function, the synthesis of elastin and collagen and the scavenging of radicals. Clinical manifestations of copper deficiency include loss of pigmentation in the skin and hair, neurological disturbances, decreased numbers of white blood cells and anemia. Anemia arises due to impaired utilization of iron and is therefore a conditioned form of iron deficiency.

Chromium: Chromium's primary function in humans is to aid insulin action. It has an impact on carbohydrate, fat and protein metabolism. Hyperglycemia or impaired glucose tolerance is observed in a chromium-deficient state together with elevated plasma-free fatty acid concentration and neuropathy.

Iron: Iron participates in redox reactions within a number of proteins such as hemoglobin, myoglobin, and the cytochrome enzymes. Easy fatigability often develops as an early symptom of iron deficiency. In children, mild deficiency is associated with behavioural disturbances and poor school performance.

Bioavailability refers to the amount of a nutrient that is actually absorbed and used by the body. Certain compounds found in common foods may diminish or enhance the bioavailability of different minerals in the gut. For example, the phytates and oxalates present in some leafy vegetables hinder both iron and calcium absorption, while vitamin C and vitamin D enhance iron and calcium uptake, respectively. Interactions between minerals may also impact their bioavailability. Zinc inhibits the absorption of copper, which can create anemia problems since copper is needed for the body to take up iron. Physiologic factors such as gender and life stage (childhood, adulthood, menopause, elderly), as well as the extent to which the body can reuse, compartmentalize and store micronutrients are inherent and different for each individual. For instance, women naturally require more iron than men due to increased losses during menstruation and while pregnant and lactating. As a result, the highest rate of iron deficiency is seen in women of childbearing age.

Since minerals are excreted in our feces and urine each day, we must replenish mineral stores through our diet and, if necessary, supplementation. The main considerations when choosing a mineral supplement are the safety and efficacy of the supplement.

Mineral supplements are available in a variety of forms, namely inorganic minerals salts and mineral chelates. Inorganic mineral salts (i.e. sulfates, carbonates, etc.) are used less efficiently by the body because absorption of minerals in their ionic form is saturable and transport requires assemblage with appropriate carrier proteins. Mineral chelate supplements are a more efficiently absorbed form of minerals. Chelated minerals are simply minerals covalently bonded to atoms within various molecules. These exist in nature and as part of our diets.

When considering chelate minerals, a small molecular weight is necessary for optimal absorption. Chelates that are manufactured by 'mixing' peptides with minerals are insufficient at providing an easily absorbed molecule because whole proteins cannot pass through the lining in our gut. Conversely, mineral amino acid chelates can be taken up intact without further processing; the smaller the amino acid complexed to the mineral, the better the efficacy of the supplement. Some chelates that are formed using compounds that are not nutritionally functional (i.e. picolinates), are not used by our body and must be excreted in the urine. All things considered, amino acid mineral chelates that are of a small molecular weight will provide the most bioavailable form of mineral to the body.

As people are changing their diets and lifestyles to feel healthier and prevent disease, it is vital to recognize the essential role minerals play in the human body. For a vibrant and healthy body, incorporate minerals into your diet and watch the positive results occur.

This article has appeared in, and is supplied courtesy of  VISTA Magazine