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Mineral Health Benefits – Learn About Why Minerals Matter (14 min.)

Mineral Health Benefits in Supplements graphic signs of mineral abbreviations like Mg for Magnesium

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We know how essential vitamins are for our bodies, but what about minerals? Minerals perform various vital functions, including keeping our bones, muscles, heart, and brain working properly†. Minerals are found naturally in soil and water. Because minerals are not naturally found in our bodies, the food and water we consume provide our bodies with the necessary minerals. According to the U.S. Department of Agriculture (USDA), sadly, most adult Americans aren’t getting enough of these nutrients, including calcium, potassium, and magnesium†.

According to the Food and Drug Administration (FDA), minerals are inorganic substances not made by living things. Minerals are broken into two categories:

Macrominerals: Our body requires large amounts to reap the benefits
Trace Minerals: Our body needs just a smidge for optimal health

Cooper Clinic recommends a “food first” philosophy, meaning our body’s nutrients should come from our diet first. However, if you’re not getting the recommended amount through the food you eat, supplements can help supplement your diet†.

Calcium Citrate Supplement 500 mg

Calcium Citrate Supplement supplies 500 mg of elemental calcium from calcium citrate in each serving of two tablets. The citrate form of calcium provides superior absorption.

$21.48 Add to cart

Minerals for Bone Health
Minerals for Energy and Metabolism
Minerals for Immune Support and Cellular Function
Minerals for Muscle, Heart, and Nerve Function
Conclusion: A Balanced Mineral Approach

🦴 Minerals for Bone Health

Calcium (macromineral)

Calcium is an essential mineral needed for overall health†. According to the National Library of Medicine, we have more calcium than any other mineral in our bodies. While 99% of calcium is stored in bones and teeth, the remaining 1% supports critical functions like blood vessel contraction and muscle movement†.

Recommended Daily Value: Due to its role in helping to develop strong bones†, growing children and teenagers require more calcium†. The National Institutes of Health recommends 1300 milligrams (mg)/day for children ages 9-18 and pregnant or breastfeeding mothers. Adults aged 19-50 and men aged 51-70 should consume 1000 mg/day, while women over 51 and men over 71 should consume 1200 mg/day. It’s essential to consider the foods in your meal before taking calcium supplements arbitrarily†.

Food Sources: Calcium-fortified foods such as milk, cheese, and yogurt are excellent sources of calcium. Green, leafy vegetables and fish with soft bones, such as sardines and salmon, also provide our body with calcium.

Supplement Options: If you don’t consume optimal calcium levels in your diet, supplements may help†. Cooper Complete Calcium Citrate contains 250 mg of calcium citrate per tablet. Cooper Clinic recommends taking this particular supplement in the evening, before bed. Find out why. (Bonus: Learn more about calcium and other supplements that support strong bones†.)

Copper (trace mineral)

Copper is beneficial not only internally but externally†. In conjunction with iron, copper has a vital health function as it’s needed for the body to form red blood cells and iron metabolism†. It also helps keep the blood vessels, nerves, immune system and bones healthy†. In addition, consuming just 3 mg of copper per day has been shown to have a small cardiovascular benefit† and can also help improve the appearance of your skin†.

Recommended Daily Value: 2 mg. Teens (14-18): 890 micrograms (mcg)/day. Adults (19+): 900 mcg/day.

Food Sources: Oysters and other shellfish are excellent options for increasing your copper intake. Whole grains, beans, nuts and potatoes are also good sources.

Supplement Options: Cooper Complete Original Multivitamin, containing 2 mg copper per serving, is an excellent choice if your diet doesn’t provide you with the recommended daily amount†. It’s especially beneficial for women in their childbearing years†.

Magnesium (macromineral)

Magnesium helps regulate muscle and nerve function, blood sugar, and blood pressure†. It also supports bone structure and plays a role in over 300 enzymatic reactions†.

Recommended Daily Value: Men 19-30: 400 mg; 31+: 420 mg. Women 19-30: 310 mg; 31+: 320 mg.

Food Sources: Incorporating legumes, nuts, seeds, whole grains, and green leafy vegetables is an excellent way to boost your magnesium levels. Fortified breakfast cereals often contain 10% of the daily value of magnesium.

Supplement Options: Try Cooper Complete Original multivitamin, with 660 mg, Basic One multivitamin with 200 mg, or a standalone Magnesium Supplement.

Phosphorus (macromineral)

Phosphorus supports bone and tooth structure and is involved in muscle contractions and nerve signaling†.

Recommended Daily Value: Ages 9-18: 1,250 mg/day. Ages 19+: 700 mg/day.

Food Sources: Phosphorus is naturally found in protein-rich foods, including meat, poultry, fish, and eggs. Milk and dairy products account for approximately 20 percent of the phosphorus in our diet, while bread, tortillas, and other bakery products account for around 10 percent. Phosphorus additives used to preserve moisture and color in processed foods account for 10 to 50 percent of our intake.

Supplement Options: If you’re not getting the recommended amount of phosphorus from your diet, try supplementing with Cooper Complete Original Multivitamins containing 160 mg.

99 mg Potassium Complex Supplement

Cooper Complete® Potassium Complex Supplement contains 99 mg of potassium to support already normal blood pressure, muscle-skeletal function, and nerve impulses.†

$16.48 Add to cart

⚡ Minerals for Energy and Metabolism

Iodine (trace mineral)

Food fuels our bodies, and iodine plays a crucial role in this process, as it’s needed for cells to convert the food we eat into energy that our bodies can use†. According to the National Institutes of Health, iodine can help prevent breast cancer, eye disease, diabetes, heart disease and stroke†. Topically, iodine is used to treat inflammation (dermatitis) and other skin disorders such as eczema and psoriasis†.

Recommended Daily Value: Adults and teens 14+: 150 mcg/day. Pregnant women: 220 mcg/day.

Food Sources: The body can’t produce iodine on its own, which means it must be obtained from our diet. The most common source of iodine is table salt, which is iodized by adding iodine. (It’s important to note that most specialty salts, including kosher and sea salt, are not iodized. Any salt with iodine added will indicate so on the label.) Other great sources include seaweed, kelp, fish, and shrimp. Milk and milk products also contain iodine.

Supplement Options: If you’re not getting enough iodine through the foods you eat, try Cooper Complete Original Multivitamins, which contain the daily recommended value of 150 mcg†. The iodine comes from organic kelp, one of the top food sources.

Iron Bisglycinate Supplement 29 mg

Iron Bisglycinate Supplement contains 29 mg of gentle and highly absorbable Ferrochel® (a patented chelated iron in the form of iron bisglycinate) intentionally designed to avoid gastric upset or constipation.

$16.98 Add to cart

Iron (trace mineral)

Iron is an essential component of hemoglobin, enabling red blood cells to transport oxygen from the lungs to the body’s tissues†. Iron supports muscle metabolism and connective tissue health and is necessary for growth and neurological development†. [Learn more about the mineral health benefits of iron†.]

Recommended Daily Value: 18 mg for adults and children 4+.

Food Sources: Bread, cereal, and other grains account for about half of the dietary iron consumed by Americans, although meat and seafood are rich in iron. Beans, lentils, spinach, and tofu are also good sources of iron. Heme iron comes from animal sources, whereas iron from plants is non-heme. Heme iron is more bioavailable and easily absorbed in the body†. Nonheme iron absorption is improved by pairing with foods (or supplements) containing vitamin C, such as citrus, peppers, and tomatoes†.

Supplement Options: If you’re not getting enough iron through food, try Cooper Complete Original and Basic One Multivitamins, which include the daily recommended value of 18 mg. Cooper Complete Bisglycinate Iron contains 29 mg Ferrochel® iron, designed to avoid gastric upset or constipation, making it an excellent choice for adults who require higher levels of iron supplementation†.

Manganese (trace mineral)

Manganese, although not a commonly recognized mineral, is considered an essential nutrient that aids in the processing of cholesterol, carbohydrates, and protein†. Manganese can be used to help those who suffer from weak bones or osteoporosis†. It can also help those who suffer from anemia† and can help improve symptoms of premenstrual syndrome†. Manganese may also protect against free radicals† and help in maintaining healthy connective tissue in the skin†.

Recommended Daily Value: The National Institutes of Health recommends that adults receive 2.3 mg/day; upper limit 11 mg/day.

Food Sources: Manganese is in whole grains, nuts, and leafy vegetables. Brown rice, garbanzo beans, kale, spinach and oats are excellent sources. Manganese is also found in tea, so consider enjoying a glass of iced or hot tea to help boost your levels.

Supplement Options: Although intake data are limited, the NIH believes that most people get enough manganese through a regular diet. For this reason, Cooper Complete supplements do not contain manganese.

120 mg Magnesium Glycinate Supplement

Chelated magnesium glycinate (also known as magnesium bis-glycinate) is well absorbed without significant laxative effects.

$24.98 Add to cart

🛡️ Minerals for Immune Support and Cellular Function

Zinc (trace mineral)

The health benefits of zinc are straightforward – you need this mineral to stay healthy. Zinc helps our immune system fight off invading bacteria and viruses†. Studies in basic science have shown the importance of zinc for the maintenance and development of critical components of both our innate and adaptive immune systems†. Our innate immune system’s response to a disease-causing invader or pathogen is relatively generic yet rapid†. Our adaptive immune response is more specific to the pathogen†. Zinc is also essential during pregnancy and early childhood, as it helps your body grow and develop†.

Recommended Daily Value: 15 mg. Zinc is the second most abundant trace mineral in the body (after iron) and is essential for a number of cellular processes in the body†. Unlike iron, the human body doesn’t store zinc in the body. Unfortunately, zinc levels are difficult to measure accurately as zinc is distributed across various cellular components. There are also health risks associated with consuming excessive amounts of zinc†. Acute adverse effects of high zinc intake can include nausea, vomiting, loss of appetite, abdominal cramps, diarrhea and headaches†. High levels of zinc intake, exceeding 150 mg per day, can inhibit copper absorption, leading to copper deficiency†. Copper deficiency can lead to irreversible damage to the nervous system and low blood counts†.

Food Sources: If you love oysters, you’re in luck, as a 3-ounce serving contains 74 mg of zinc. A similar serving of beef or crab has only 5-7 mg, while chicken breast has 0.9 mg. Good sources of zinc for vegetarians include whole grains, tofu, tempeh, legumes, nuts and seeds, fortified breakfast cereals, and dairy products.

Supplement Options: People with gastrointestinal and other diseases, like diabetes, vegetarians and heavy drinkers, are all at risk for zinc deficiency†. So are those taking certain kinds of diuretic medications†. Try Cooper Complete’s Eye Health Supplement, Original Multivitamin, Dermatologic Health Skin Hair and Nails, or 25 mg standalone zinc supplements.

Interactions with Medications: Zinc supplements may interact differently with various medications, including antibiotics such as quinolones, tetracyclines, and penicillamine, a medication used to treat rheumatoid arthritis. The use of zinc nasal sprays has also been linked to a permanent loss of smell.

Selenium (trace mineral)

Selenium is an essential mineral needed for overall health, including reproduction, thyroid gland function, and DNA production†. Selenium also helps protect the body from damage caused by free radicals and viral infections†.

Recommended Daily Value: Adults/Teens 14+: 55 mcg/day. Pregnant women: 60 mcg/day. Children under 8: 20-30 mcg/day.

Food Sources: Selenium is found naturally in many foods. That’s because the soil is generally rich in this mineral. For animals, eating foods that come from selenium-rich soil is also helpful. Selenium-rich food sources include grain products (such as cereals and wheat bread), chicken, eggs, dairy (such as cottage cheese), and seafood (such as tuna and halibut). Brazil nuts contain more selenium than any other food, with 544 mcg in a one-ounce, 6-8-nut serving.

Supplement Options: Needing to supplement? Original Multivitamins and Dermatologic Health Hair, Skin and Nails both contain 100 mcg of selenium per serving.