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You Asked: Should I Be Topping up on Trace Minerals?
From zinc to selenium, here's everything you need to know
Just like vitamins and protein, your body needs minerals to function at its best – and, well, just to function at all. There are some it needs in larger doses, including calcium, magnesium and potassium. Others are required in much smaller quantities, such as iron, zinc, selenium and iodine, among others. These are "trace" minerals.
All of these nutrients can be obtained via food, so long as you're eating a balanced diet. But what if you'd benefit from a bit of a top-up? Let's dig into the science:
Iron is essential for delivering oxygen to your muscles, and also converts carbs and fat into fuel. Pairing it with vitamin C boosts your ability to absorb the mineral. You can find it in meat, fish, egg yolks, legumes and leafy greens. Deficiency is less common men, but some people following a vegan diet may find themselves in need of a lift.
Selenium is a powerful antioxidant that protects your body from exercise-induced oxidative stress by keeping free radicals in check. Meat, seafood, wholegrains and Brazil nuts are good food sources. Again, plant-based diets can leave some people short, but check with your GP before dosing up.
An immunity-boosting powerhouse, zinc is your secret weapon for keeping sick days at bay. A meta-analysis concluded that zinc lozenges reduce the duration of cold symptoms by 12% to 48%. It also plays a crucial role in testosterone production and rebuilding muscle tissue. Seafood is your best natural source.
Iodine supports a healthy thyroid, which regulates your metabolism. A dodgy thyroid can lead to weight gain, weakness and cramps, so consider topping up if you don't eat fish, sea vegetables such as kelp or iodized salt. One of these kelp tablets contains four times the amount you'd find in a cod fillet.
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