Learn More About Multi-Minerals
1. What Kind Of Multimineral Should I Take And How Much Should Be Taken?
Remember that the human body’s ability to assimilate and retain large amounts of nutrients at any one time can be limited. At least one study, for instance, suggests that 30% more calcium is absorbed if we take 500mg twice a day than if we take 1000mg once a day. Also keep in mind that right after we eat a meal the acidity of our stomachs increases as our bodies prepare to digest what we have eaten, which means that both tablets and capsules are more easily utilized at that time. For these reasons try to take half of your multimineral formula with breakfast, and the other half with supper.
Tableted multimineral formulas contain more nutrients that encapsulated formulas,and are a bit more economical, but for some people they can be harder to swallow and digest. For those who don’t like pills, or who just can’t manage to choke them down, good substitutes in powdered and liquid forms exist. If the taste of the one you buy isn’t to your liking, try mixing it with juice.
A good multimineral formula should generally contain anywhere from several hundred to twelve hundred milligrams of calcium. Studies suggest that this nutrient not only enables healthy bone tissue to form, it can play a role in weight maintenance and proper thyroid function, and can even help fight PMS in women.
Also look for around four hundred milligrams of magnesium in your multimineral formula. Even many people who try to eat a healthy, well-balanced diet often fall short of proper intake of this crucial mineral. Without it not only bone health can suffer, but so can our blood pressure and even our mood. Some scientists believe that a major cause of heart disease, America’s number one killer, is the lack of magnesium.
Although the amount of potassium that supplement makers can add to multimineral formulas is limited by Federal regulations to fairly low amounts, make it a point to find one that contains it anyway. We lose a great deal of potassium in our sweat, particularly during workouts--replacement of this mineral is critical, especially if you want to avoid painful muscle cramps. Every little bit helps.
2. What Is In A Multimineral?
There are the all-important trace minerals, especially selenium, chromium, and zinc. Although their total amounts, usually measured in the micrograms or low milligrams, are quite small compared to calcium, potassium, and magnesium, the role they play in our health looms large. Chromium helps our bodies make GTF (Glucose Tolerance Factor), which in turn regulates blood sugar and insulin levels. Anyone serious about fitness and weight control needs to make sure he gets at least 200 mcg of chromium in his multimineral formula.
Likewise, study after study highlights the importance of selenium as an antioxidant, an immune booster, and a possible player in the fight against cancer and heart disease—also aim for about 200 mcg of this nutrient in your multimineral formula. And if you want a strong immune system, adequate production of male hormone, and a properly functioning prostate, make sure you get about fifteen to thirty milligrams of zinc every day.
3. Is There Anyone That Should Not Take A Multimineral?
For seniors the forms of minerals can make a big difference too, since their digestion is often less than optimal. Look for a multimineral formula with the chelated forms of minerals in it, such as calcium citrate, magnesium aspartate, and zinc gluconate. The presence of the selenomethionine form of selenium and the picolinate forms of chromium and zinc also indicate an easily assimilated, quality multimineral formula.
Be aware that specialized multimineral formulas exist for those who want “targeted nutrition.” Particularly interesting examples include the various ZMA blends, that is, combinations of zinc, magnesium, and vitamin B-6 designed to safely and naturally elevate testosterone levels, and to enhance post-workout recovery. Colloidal mineral supplements are also worthy of note, partly because of their novel delivery system, and also due to the rich quantities of trace minerals they contain, such as strontium, lithium, and nickel, all of which scientists suspect play some sort of as-yet-undetermined role in human nutrition.
Don’t be too quick to assume that iron should be in your multimineral formula. Some researchers believe that too much of that particular mineral may increase the risk of heart disease, especially for men and post-menopausal women. So go easy, unless your doctor says to take some, or unless you are an obvious candidate for iron supplementation, such as a teenaged girl or a vegetarian athlete. Please keep in mind that iron overdose is the second leading cause of fatal poisoning among children, so keep all iron-containing supplements out of their reach!
Eat intelligently, but also be realistic: Nobody is perfect, and hardly anybody’s diet has the recommended daily allowance of every mineral every day. When you consider the demands that modern life places on our bodies, as well as the lack of nutrition in many processed foods, a well-fomulated multimineral begins to look like a pretty sensible idea. And remember—you can get the best supplements at the best prices from A1Supplements.com!
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