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Supplement Your Diet Every Day with These Key Minerals

June 23rd, 2020

Your body needs minerals to perform a number of vital functions necessary for good health.

Unfortunately, the human body doesn’t produce minerals by itself. One way to get minerals into your body is from the foods that you eat. But if you’re not eating enough of the right foods…strategically supplementing your diet might be the answer.

Are you getting enough of these key minerals to keep your body in good health? Keep reading to learn more…


It’s not just for your bones. Calcium also supports your muscles and heart…and even helps blood to clot properly.

Lack of calcium can lead to weak or brittle bones, muscle cramps, and issues with memory. And if your organs don’t get enough calcium from dietary sources, they will steal it from your bones and muscles.

Dietary calcium is found in dairy products, leafy green vegetables, and soybeans. It is also an additive in fortified flour. However, people (especially vegans) may have trouble getting enough from diet alone.

Most people need at least 1200 mg/day of this important mineral, but up to 2000 mg is considered safe by most experts. Depending on how much you get from your diet, a daily calcium supplement might be necessary.


This trace metal helps your cells draw energy from blood sugar and helps your body to regulate blood sugar levels. Studies suggest chromium may combat Type 2 diabetes and help your body process insulin more effectively. There’s even evidence it can contribute to weight loss.

You can get chromium from a number of foods such as meat, poultry, broccoli, fruits and dairy products. Experts suggest you need at least 20 mcg/day but up to 1000 mcg/day may be beneficial.


Your body needs iron to produce hemoglobin, which is used by red blood cells to transport oxygen from your lungs to the rest of your body. If you don’t have enough hemoglobin, the loss of energy can cause everything from mental fatigue to suppressed immune system function.

Lack of iron is the most common nutritional deficiency in the United States. The Centers for Disease Control estimates that almost 10% of American women are iron-deficient.

Adult men and post-menopausal women need about 8 mg of iron per day; pre-menopausal women need twice as much. Red meat, beans and iron-fortified foods are good sources…but vegetarians and vegans may have trouble getting iron in a form their bodies can absorb easily.

Daily iron supplements are a good way to rectify low blood iron levels. However, it’s a good idea to get your iron levels tested prior to any supplementation. Too much iron can be toxic, so dosing per a doctor’s instructions is best.


Your body needs magnesium to help regulate nerves, muscles, blood pressure and a host of other important bodily functions. Low magnesium levels can cause symptoms like fatigue, muscle cramps, numbness, constipation, and nausea.

Magnesium is found in foods such as dark chocolate, avocados, nuts and beans…but it’s difficult to get enough from dietary sources alone.

Experts recommend a daily supplement of 300 to 600 mg/day depending on how much magnesium you get from your diet.


This trace metal has major health benefits. Selenium is a powerful antioxidant and immune system booster. It promotes better thyroid function and may help to prevent heart disease, mental decline, and certain cancers.

Selenium is found in many foods including fish, shellfish, meat, poultry, eggs and beans. Brazil nuts are a particularly good source.

Current research suggests adults need a minimum of 55 mcg/day, with many experts recommending 200mcg/day. Don’t consume more than 400 mcg/day without being directed to do so by a doctor. Too much selenium can be toxic.


Zinc plays an important role in immune system regulation and supports skin and vision health. It can be found in foods such as seafood, beef and nuts.

However, it can be a challenge to get enough zinc from your diet…especially if you’re vegetarian or vegan. A daily zinc supplement (up to 30 mg per day) can help ensure your body gets enough of this important metal.

Do You Need Daily Mineral Supplements?

In a perfect world, we would all get the minerals we need from dietary sources. However, this just isn’t realistic for most people. Vegans and vegetarians, in particular, often have trouble meeting their mineral needs from non-animal sources.

Renew Youth can help you assess your mineral needs and recommend the appropriate supplements or therapies to optimize your health.

Call us at 800-859-7511 or use our contact form to set up your free 30-minute consultation.

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