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Minerals and dietary supplements: important elements for the body

Section 1: The role of minerals in human health

Definition and classification of minerals
1. 1. Minerals: inorganic substances necessary to maintain life and health. They are not synthesized by the body and should come from external sources.
2. 1. Macrominerals: necessary in large quantities (more than 100 mg per day). These include calcium, phosphorus, magnesium, sodium, potassium, chlorine and sulfur.
3. 1. Microminerals (or trace elements): necessary in smaller quantities (less than 100 mg per day). These include iron, zinc, copper, manganese, iodine, selenium, chrome, molybdenum and fluorine.
Functions of macrominerals
1. 1. Calcium (CA):
  2. 1. 1. The role in bone tissue: the main component of bones and teeth, providing their strength.
  3. 1. 1. The role in the nervous system: participates in the transmission of nerve impulses, muscle contraction and heart rate regulation.
  4. 1. 1. The role in blood coagulation: necessary for the normal process of blood coagulation.
  5. 1. 1. Sources of calcium: dairy products, green leafy vegetables, legumes, enriched products.
  6. 1. 1. Calcium deficiency: can lead to osteoporosis, rickets (in children), muscle cramps and increased irritability.
2. 1. Phosphorus (P):
  2. 1. 1. The role in bone tissue: together with calcium, forms bones and teeth.
  3. 1. 1. Role in energy metabolism: ATP component (adenosine triphosphate), the main source of energy in cells.
  4. 1. 1. The role in metabolism: participates in the metabolism of carbohydrates, fats and proteins.
  5. 1. 1. Sources of phosphorus: meat, poultry, fish, dairy products, nuts, seeds.
  6. 1. 1. Phosphorus deficiency: rarely occurs, but can lead to muscle weakness, loss of appetite and problems with bones.
3. 1. Magnus (MG):
  2. 1. 1. The role in enzymatic reactions: participates in more than 300 enzymatic reactions, including the synthesis of protein, DNA and RNA.
  3. 1. 1. The role in the nervous system: supports the normal function of the nervous system, helps reduce stress and improve sleep.
  4. 1. 1. The role in muscle function: necessary for relaxing muscles and preventing seizures.
  5. 1. 1. The role in the regulation of blood sugar levels: helps maintain the normal blood sugar.
  6. 1. 1. Sources of magnesium: green leafy vegetables, nuts, seeds, legumes, whole grains.
  7. 1. 1. Magnesium deficiency: can lead to muscle cramps, fatigue, irritability, heart rhythm and increased risk of diabetes.
4. 1. Natrius (Na):
  2. 1. 1. The role in maintaining the water-electrolyte balance: regulates the volume of fluid in the body and maintains normal blood pressure.
  3. 1. 1. The role in the nervous system: participates in the transmission of nerve impulses.
  4. 1. 1. Sodium sources: table salt, processed foods, salty snacks.
  5. 1. 1. Excess sodium: can lead to increased blood pressure, edema and an increase in the risk of cardiovascular diseases.
  6. 1. 1. Sodium deficiency: rarely occurs, but can occur with severe sweating or loss of liquid (for example, with diarrhea or vomiting). Symptoms include weakness, dizziness and muscle cramps.
5. 1. Kaliy (k):
  2. 1. 1. The role in maintaining the water-electrolyte balance: regulates the volume of fluid in the body and maintains normal blood pressure.
  3. 1. 1. The role in the nervous system: participates in the transmission of nerve impulses and muscle contraction.
  4. 1. 1. The role in the regulation of heart rhythm: important for maintaining normal heart rhythm.
  5. 1. 1. Sources of potassium: fruits (bananas, oranges, apricots), vegetables (potatoes, spinach, tomatoes), legumes.
  6. 1. 1. Potassium deficiency: can lead to muscle weakness, fatigue, constipation, heart rhythm and increased blood pressure.
6. 1. Chlorine (CL):
  2. 1. 1. The role in maintaining the water-electrolyte balance: regulates the volume of fluid in the body.
  3. 1. 1. Role in digestion: component of gastric juice (hydrochloric acid) necessary for digestion of food.
  4. 1. 1. Sources of chlorine: table salt, treated foods.
  5. 1. 1. Chlorine deficiency: rarely occurs, usually associated with other electrolyte disorders.
7. 1. Sera (s):
  2. 1. 1. The role in the structure of the proteins: the component of amino acids, such as methionine and cysteine, which are necessary for the synthesis of proteins.
  3. 1. 1. The role in the structure of vitamins: a component of some vitamins, such as biotin and thiamine.
  4. 1. 1. Sources of sulfur: meat, poultry, fish, eggs, dairy products, legumes.
  5. 1. 1. Sulfur defense: rarely found, since sulfur is widespread in food products.
Micromineral functions
1. 1. Iron (FE):
  2. 1. 1. The role in the transfer of oxygen: a hemoglobin component in red blood cells, which transfers oxygen from lungs to tissue. The component of myoglobin in the muscles that storage oxygen.
  3. 1. 1. Role in energy exchange: participates in the redox reactions necessary for the production of energy.
  4. 1. 1. Sources of iron: red meat, poultry, fish, legumes, green leafy vegetables, enriched products.
  5. 1. 1. Iron deficiency: can lead to iron deficiency anemia, characterized by fatigue, weakness, pallor of the skin and shortness of breath.
2. 1. Zinc (ZN):
  2. 1. 1. Role in the immune system: necessary for the normal function of immune cells.
  3. 1. 1. The role in the healing of the Russian Academy of Sciences: participates in the synthesis of collagen and other proteins necessary for the healing of the wounds.
  4. 1. 1. The role in growth and development: important for the growth and development of children and adolescents.
  5. 1. 1. The role in reproductive function: necessary for normal reproductive function in men and women.
  6. 1. 1. Sources of zinc: meat, poultry, seafood, nuts, seeds, legumes.
  7. 1. 1. Zinc deficiency: can lead to a decrease in immunity, slowing down the healing of wounds, loss of appetite, diarrhea and skin problems.
3. 1. Media (CU):
  2. 1. 1. The role in iron metabolism: is necessary for normal assimilation and use of iron.
  3. 1. 1. The role in the formation of connective tissue: is involved in the synthesis of collagen and elastin necessary for the formation of connective tissue.
  4. 1. 1. Role in antioxidant protection: component of antioxidant enzyme superoxidsmutase.
  5. 1. 1. Sources of copper: seafood, nuts, seeds, legumes, liver.
  6. 1. 1. Mop deficiency: rarely occurs, but can lead to anemia, problems with bones and the nervous system.
4. 1. Manganese (Mn):
  2. 1. 1. The role in enzymatic reactions: participates in many enzymatic reactions, including metabolism of carbohydrates, fats and proteins.
  3. 1. 1. The role in the formation of bones: necessary for the formation of bones and cartilage.
  4. 1. 1. Role in antioxidant protection: component of antioxidant enzyme superoxidsmutase.
  5. 1. 1. Sources of manganese: whole grain products, nuts, seeds, legumes, tea.
  6. 1. 1. Manganese deficiency: rarely occurs, but can lead to problems with bones and joints, as well as metabolic disorders.
5. 1. Iodine (i):
  2. 1. 1. The role in the synthesis of thyroid hormones: necessary for the synthesis of thyroid hormones (thyroxine and triiodothyronine), which regulate metabolism, growth and development.
  3. 1. 1. Sources of iodine: iodized salt, seafood, dairy products.
  4. 1. 1. Iodine deficiency: can lead to hypothyroidism (a decrease in thyroid function), goiter (increase in thyroid gland) and mental development in children.
6. 1. Selenium (SE):
  2. 1. 1. Role in antioxidant protection: component of antioxidant enzyme glutathioneperoxidase.
  3. 1. 1. The role in the immune system: supports the normal function of immune cells.
  4. 1. 1. The role in the function of the thyroid gland: is necessary for the normal function of the thyroid gland.
  5. 1. 1. Sources of Selena: seafood, meat, poultry, nuts (especially Brazilian nuts), seeds, whole grain products.
  6. 1. 1. Selena deficiency: can lead to weakening of immunity, heart problems and thyroid gland.
7. 1. Chrome (CR):
  2. 1. 1. The role in the regulation of blood sugar levels: helps insulin regulate blood sugar.
  3. 1. 1. Chromium sources: meat, poultry, fish, whole grain products, broccoli.
  4. 1. 1. Chromium deficiency: can lead to a violation of glucose tolerance and increased risk of diabetes.
8. 1. Molybdenum (MO):
  2. 1. 1. The role in enzymatic reactions: participates in several enzymatic reactions, including sulfur metabolism.
  3. 1. 1. Sources of molybdenum: legumes, whole grain products, nuts, green leafy vegetables.
  4. 1. 1. Molibden deficiency: rarely occurs, but can lead to neurological problems.
9. 1. FTOR (F):
  2. 1. 1. The role in the health of the teeth: strengthens the enamel of the teeth and helps to prevent caries.
  3. 1. 1. Sources of fluorine: fluorine water, toothpaste with fluorine.
  4. 1. 1. Excess fluorine: can lead to fluorosis (stains on the teeth).
Factors affecting the assimilation of minerals
1. 1. Interaction between minerals: Some minerals can compete with each other for assimilation (for example, zinc and copper, iron and calcium).
2. 1. The presence of other substances in food: Some substances (for example, phytates in grain and legumes, oxalates in spinach) can connect minerals and reduce their absorption. Vitamin C can improve iron absorption.
3. 1. Health status: Some diseases (for example, intestinal diseases) may disrupt the absorption of minerals.
4. 1. Age: The need for some minerals can change with age.
5. 1. Medication: Some drugs may affect the assimilation of minerals.
Diagnosis of deficiency of minerals
1. 1. Anamnesis and physics examination: The doctor can evaluate your symptoms and conduct a physical examination to identify signs of mineral deficiency.
2. 1. Blood tests: Blood tests can measure the level of some minerals in the blood (for example, iron, calcium, magnesium).
3. 1. Urine tests: Urine tests can measure the elimination of some minerals from the body.
4. 1. Other tests: In some cases, other tests may be required (for example, densitometry to assess the density of bones with suspected calcium deficiency).

Section 2: Biologically active additives (dietary supplements): review and use

Definition and classification of dietary supplements
1. 1. Bades: concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes.
2. 1. Classification of dietary supplements:
  2. 1. 1. Nutricotics: sources of food substances (vitamins, minerals, amino acids, fatty acids, dietary fibers).
  3. 1. 1. Parafarmetzetics: have a regulatory effect on individual organs and systems of the body (plant extracts, adaptogens, immunomodulators).
  4. 1. 1. Probiotics and prebiotics: contain living microorganisms or substances that stimulate the growth of beneficial intestinal microflora.
Forms of the production of dietary supplements
1. 1. Tablets: convenient to use, easy to dose.
2. 1. Capsules: protect the contents from the effects of gastric juice, provide more complete absorption.
3. 1. Powers: can be dissolved in water or added to food.
4. 1. Liquid forms (solutions, syrups): easy to dose, suitable for children and people with difficulty swallowing.
5. 1. Bars, drinks: convenient for a snack or consumption after training.
The main components of dietary supplements
1. 1. Vitamins:
  2. 1. 1. Water -soluble vitamins (B, C): do not accumulate in the body, require regular intake.
  3. 1. 1. Fat -soluble vitamins (A, D, E, K): accumulate in the body, require caution when applying.
2. 1. Minerals: (see section 1)
3. 1. Amino acids:
  2. 1. 1. Extremely amino acids: are not synthesized by the body and should come with food or additives.
  3. 1. 1. Replaced amino acids: synthesized by the body.
4. 1. Fatty acids:
  2. 1. 1. Omega-3 fatty acids (EPA, DHA): Important to the health of the heart, brain and joints.
  3. 1. 1. Omega-6 fatty acids: necessary for the health of the skin and hair.
5. 1. Plant extracts:
  2. 1. 1. Adaptogens (ginseng, eleutherococcus, rhodiola pink): increase the body’s resistance to stress.
  3. 1. 1. Antioxidants (green tea extract, grape seed extract): protect the cells from damage to free radicals.
6. 1. Probiotics and prebiotics:
  2. 1. 1. Probiotics: living microorganisms that are healthy intestinal health.
  3. 1. 1. Prebiotics: substances that stimulate the growth of beneficial intestinal microflora.
7. 1. Other components: Coenzyme Q10, hyaluronic acid, collagen, chondroitin, glucosamine.
Indications for the use of dietary supplements
1. 1. Prevention of nutrient deficiency: In conditions of unbalanced nutrition, with diets, with increased physical exertion.
2. 1. Health support: Improving the operation of the immune system, cardiovascular system, nervous system.
3. 1. Recovery after illness: Acceleration of recovery after diseases, operations, injuries.
4. 1. Improving sports results: Increased endurance, strength, speed.
5. 1. Cosmetic goals: Improving the condition of the skin, hair, nails.
Rules for choosing and using dietary supplements
1. 1. Consultation with a doctor: Be sure to consult a doctor before taking dietary supplements, especially if you have any diseases or you take medications.
2. 1. The selection of the manufacturer: Choose dietary supplements from well -known and trusted manufacturers with a good reputation.
3. 1. Study of the composition: Carefully study the composition of the dietary supplement to make sure that it contains the substances you need in the right dosage.
4. 1. Dosage compliance: Strictly observe the recommended dosage indicated on the packaging.
5. 1. Accounting of contraindications: Consider the contraindications for the use of dietary supplements.
6. 1. Best before date: Pay attention to the shelf life of the dietary supplement.
7. 1. Storage: Store dietary supplements in accordance with the instructions.
Risks and side effects of dietary supplements
1. 1. Poor composition: Bades may contain impurities that are not indicated on the label, or contain fewer active substances than stated.
2. 1. Interaction with drugs: Bades can interact with medicines by changing their effectiveness or causing side effects.
3. 1. Side effects: Some dietary supplements can cause side effects such as nausea, diarrhea, headache, allergic reactions.
4. 1. Overdose: If the recommended dosage of dietary supplements can be exceeded, serious side effects may occur.
5. 1. Unproven effectiveness: The effectiveness of some dietary supplements has not been proved by scientific research.
Bad regulation
1. 1. In different countries, there are different dietary supplement regulation systems.
2. 1. In some countries, dietary supplements are regulated as food products, in others – as drugs.
3. 1. Put dietary supplements only in pharmacies or from trusted suppliers.
Examples of the use of dietary supplements
1. 1. Vitamin D: For the prevention of vitamin D deficiency, especially in winter, to maintain bone health and immune system.
2. 1. Omega-3 fatty acids: To maintain the health of the heart, brain and joints.
3. 1. Probiotics: To improve digestion and maintain intestinal health.
4. 1. Calcium: For the prevention of osteoporosis and maintaining bone health.
5. 1. Magnesium: To reduce stress, improve sleep and maintain normal muscle function.
6. 1. Iron: For the prevention of iron deficiency anemia.

Section 3: Integrative approach: A combination of minerals and dietary supplements for optimal health

Fundamentals of an integrative approach
1. 1. Integrative approach: the approach to health, which takes into account all aspects of a person’s life (physical, mental, emotional, social and spiritual) and uses various methods of treatment and prevention, including traditional medicine, alternative methods and changes in lifestyle.
2. 1. An integrative approach to minerals and dietary supplements: means the use of minerals and dietary supplements in combination with proper nutrition, physical activity, stress management and other healthy habits to achieve optimal health.
Principles of a combination of minerals and dietary supplements
1. 1. Personalized approach: The need for minerals and dietary supplements is individual and depends on the age, gender, state of health, lifestyle and other factors.
2. 1. Assessment of needs: Before taking minerals and dietary supplements, it is necessary to evaluate your needs, consulting with a doctor or nutritionist.
3. 1. Complex approach: Minerals and dietary supplements should be considered as an addition to a healthy lifestyle, and not as a replacement of proper nutrition and physical activity.
4. 1. Accounting for interactions: It is necessary to take into account possible interactions between minerals, dietary supplements and drugs.
5. 1. Safety: It is important to choose quality products from trusted manufacturers and observe the recommended dosages.
Examples of a combination of minerals and dietary supplements
1. 1. Bone health: Calcium + vitamin D + magnesium + vitamin K2. Vitamin D helps the absorption of calcium, magnesium is necessary for the formation of bones, and vitamin K2 helps to direct calcium into the bones, and not in soft tissues.
2. 1. Immune system: Vitamin C + zinc + selenium + vitamin D. Vitamin C and zinc maintain the function of immune cells, selenium is an antioxidant, and vitamin D regulates the immune response.
3. 1. Energy and endurance: Iron + vitamins of group b + coenzyme Q10 + magnesium. Iron is necessary for oxygen transfer, group B vitamins are involved in energy metabolism, Q10 coenzyme is an antioxidant and improves the function of mitochondria, and magnesium is necessary for energy production.
4. 1. Heart of heart: Omega-3 fatty acids + magnesium + coenzyme Q10 + vitamin K2. Omega-3 fatty acids reduce the level of triglycerides, magnesium reduces blood pressure, Q10 coenzyme improves the function of the heart, and vitamin K2 helps prevent the calcification of arteries.
5. 1. Brain health: Omega-3 fatty acids + B + Magnesium vitamins + zinc. Omega-3 fatty acids are necessary for brain function, group B vitamins support the nervous system, magnesium reduces stress, and zinc improves cognitive functions.
The role of a nutritionist in an integrative approach
1. 1. Assessment of food status: a nutritionist can evaluate your food status and identify possible nutrient deficits.
2. 1. Development of an individual food plan: a nutritionist can develop an individual nutrition plan that will meet your needs and help you get the necessary minerals and vitamins from food.
3. 1. Recommendations for receiving dietary supplements: a nutritionist can give recommendations for receiving dietary supplements, taking into account your individual characteristics and needs.
4. 1. Monitoring and adjustment: a nutritionist can monitor your results and adjust the diet and dietary supplement plan if necessary.
The importance of a healthy lifestyle
1. 1. Proper nutrition: consumption of various and balanced foods rich in fruits, vegetables, whole grain products, legumes, nuts and seeds.
2. 1. Physical activity: regular physical exercises (at least 150 minutes moderate or 75 minutes of intensive activity per week).
3. 1. Stress management: the use of relaxation, meditation, yoga or other techniques to reduce stress.
4. 1. Sufficient sleep: sleep at least 7-8 hours a day.
5. 1. Refusal of bad habits: rejection of smoking and alcohol abuse.

Section 4: Recent studies and trends in the field of minerals and dietary supplements

New discoveries about the role of minerals
1. 1. The effect of selenium on the function of the thyroid gland: new studies show that Selenium plays an important role not only in antioxidant protection, but also in the regulation of the thyroid gland function.
2. 1. The role of magnesium in metabolic health: magnesium plays an important role in the regulation of blood sugar, blood pressure and lipid metabolism. Magnesium deficiency can increase the risk of diabetes, cardiovascular diseases and metabolic syndrome.
3. 1. The influence of zinc on immunity: zinc plays an important role in the functioning of immune cells and protecting the body from infections. Zinc deficiency can weaken the immune system and increase the risk of infectious diseases.
Trends in the development of dietary supplements
1. 1. Personalized dietary supplements: based on genetic testing, blood tests and other data, individual dietary supplements are developed that take into account the needs of a particular person.
2. 1. Bades with improved bioavailability: new forms of dietary supplements (for example, liposomal, microcapsulated) are developed, which provide better absorption of active substances.
3. 1. Bades with probiotics and prebiotics: the popularity of dietary supplements containing probiotics and prebiotics is growing, as more and more studies confirm their benefits for the health of the intestines and the immune system.
4. 1. Plant dietary supplements: interest in dietary supplements based on plant extracts, such as adaptogens, antioxidants and other biologically active substances, is growing.
5. 1. Bad for athletes: specialized dietary supplements are being developed for athletes aimed at increasing endurance, strength, speed and restoration after training.
Studies on the effect of dietary supplements on health
1. 1. Vitamin D and cancer prevention: some studies show that vitamin D can play a role in the prevention of certain types of cancer.
2. 1. Omega-3 fatty acids and brain health: omega-3 fatty acids can improve cognitive functions and reduce the risk of dementia.
3. 1. Probiotics and treatment of intestinal disorders: probiotics can be effective in the treatment of some intestinal disorders, such as irritable intestines (SRK) and inflammatory intestinal diseases (BCC).
New technologies in the production of dietary supplements
1. 1. Nanotechnologies: Nanotechnologies are used to create dietary supplements with improved bioavailability and targeted delivery of active substances to the body.
2. 1. Biotechnologies: Biotechnologies are used to produce new biologically active substances and improve the quality of existing.
3. 1. 3D-printing: 3D printing can be used to create personalized dietary supplements, taking into account individual needs.
Recommendations on the interpretation of research
1. 1. Critical assessment: it is important to critically evaluate the results of research, paying attention to the methodology, sample size, financing and other factors.
2. 1. Consultation with an expert: if questions or doubts arise, it is necessary to consult a doctor or other qualified specialist.
3. 1. Individual approach: Recommendations based on the results of research should be adapted to the individual needs and characteristics of each person.

Section 5: Myths and errors about minerals and dietary supplements

Myth 1: All dietary supplements are safe, as these are “natural” products.
1. 1. Reality: dietary supplements may contain active substances that can interact with drugs, cause side effects or be contraindicated in certain diseases. In addition, not all dietary supplements undergo strict quality control, and they may contain impurities or not correspond to the declared composition.
Myth 2: The more minerals and vitamins, the better.
1. 1. Reality: an overdose of some minerals and vitamins can be dangerous to health. For example, an excess of iron can lead to damage to the liver, and an overdose of vitamin D – to hypercalcemia (an increased level of calcium in the blood). It is important to follow the recommended dosages and consult a doctor.
Myth 3: Bades can cure any disease.
1. 1. Reality: dietary supplements are not medicines and are not intended for the treatment of diseases. They can be used as an addition to the main treatment prescribed by a doctor to maintain health and prevent nutrient deficiency.
Myth 4: If I eat healthy food, I don’t need dietary supplements.
1. 1. Reality: although healthy nutrition is the basis of health, in some cases dietary supplements can be useful. For example, pregnant women are recommended to take folic acid

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