Are mineral supplements worth it?

It’s understandable to be sceptical about supplements. You take a tablet daily, yet you often feel exactly the same as you did the day before. It’s often difficult to tell if your supplements are actually doing anything at all.

This type of thinking is common. Unlike a painkiller that works in minutes, supplements work on a different timeline. The changes they make are gradual and often happen deep inside your cells and tissues. You can’t always see these internal shifts in the mirror, but that does not mean they aren’t happening.

Determining if mineral supplements are “worth it” requires weighing the tangible health benefits against the potential risks. It isn’t just about taking a pill; it’s about giving your body the raw materials it needs to function correctly when your diet falls short.

What do minerals do for the body?

Minerals are sometimes referred to as the body’s “spark plugs” because they drive thousands of chemical reactions that keep you alive and moving. While we often think of them individually, like taking calcium for bones, minerals actually work in complex teams. Their benefits are best understood by looking at the systems they support.

Building and Maintaining Structure

Bone health is the classic example of mineral teamwork. Most people are aware that calcium serves as the foundation for bone formation. However, calcium cannot build strong bones alone. It relies heavily on magnesium to convert Vitamin D into its active form, which aids calcium absorption.¹

Furthermore, trace minerals like manganese, copper and zinc play essential roles in building the bone matrix itself. Phosphorus is another key player, making up a significant portion of bone mineral density. Without this team of minerals working together, the structural integrity of your bones would suffer.

Fueling Energy and Movement

If you feel tired or weak, a lack of minerals might be to blame. Iron is critical for transporting oxygen to every cell in your body. Without it, energy production stalls.

Meanwhile, magnesium is involved in over 300 enzymatic reactions, including those that turn food into energy. It’s also vital for muscle relaxation. Additionally, potassium and calcium regulate muscle contractions. An imbalance in these electrolytes can lead to cramping, fatigue and poor muscle function.

Protecting the Body

Your immune system relies on a steady supply of specific minerals to fight off invaders. Zinc and selenium are powerful antioxidants, meaning they protect immune cells from damage and help to regulate inflammation.² A deficiency in either can leave your defences down, making you more susceptible to infections.

Therefore, the value of mineral supplements lies in their ability to plug nutritional gaps. They ensure our critical bodily systems, which are structure, energy and defense, have the resources to run smoothly.

Are mineral supplements safe?

While the benefits are clear, mineral supplements are not without risks. “Natural” does not always mean “harmless.” 

Minerals are potent substances. Taking them when you don’t need them, or taking the wrong form, can cause issues ranging from mild discomfort to serious toxicity.

Digestive Discomfort

The most immediate “con” for many users of supplements is gut trouble. 

Minerals can be difficult to digest. Iron is well known for causing constipation and nausea. On the other hand, high doses of magnesium can act as a laxative, causing diarrhoea and cramping.³ Zinc taken on an empty stomach often causes sharp nausea. 

In most cases, these mild side effects can usually be managed by adjusting the dose or taking supplements alongside food. Still, it’s important to take this into consideration before starting mineral supplements.

Toxicity and Overload

Many minerals can accumulate in the body when taken in excess. 

For example, iron toxicity is a serious medical emergency that can damage your organs. Too much selenium can cause hair loss and nerve damage.⁴ Even calcium, if taken in excess without adequate vitamin K2 and magnesium, can build up in your arteries instead of your bones.

Generally speaking, you can avoid toxicity by only ever taking the recommended dose of your mineral supplements. It usually takes prolonged high levels to experience these side effects, so paying attention to your dosage allows you to protect yourself.

However, some people with underlying health conditions may be at risk of overload even at these doses. If that’s you, speak to a healthcare professional before starting supplements. 

Kidney Strain and Interactions

Your kidneys work hard to filter excess minerals from your blood. Existing kidney issues can make supplementation dangerous, as the body cannot clear the excess. This can lead to overload and toxicity issues like those described above. 

Furthermore, minerals can interact with medications. For example, calcium can block the absorption of certain antibiotics, and potassium supplements can be dangerous for people on blood pressure medication.

So, are mineral supplements worth it? Yes, but with a caveat. If you have a mineral deficiency, supplements can be an excellent way to fill dietary gaps and ensure your body functions well. 

However, problems can arise when supplements are taken unnecessarily, if they exacerbate underlying conditions or if you take too high a dosage. The best approach is to take the advice of medical professionals, who can help you to determine exactly what your body needs.

References

1. Magnesium and Vitamin D Deficiency. Uwitonze, A. M., & Razzaque, M. S. The Journal of the American Osteopathic Association, 2018.
2. Modulatory effects of selenium and zinc on the immune system Ferencík M, Ebringer L. P. R. Nutrients, 2003.
3. Magnesium. National Institutes of Health (NIH), Office of Dietary Supplements.
4. Selenium Deficiency Shreenath AP, Hashmi MF, Dooley J. [Updated 2023 Oct 29].