Most people get adequate amounts of minerals from their diets and have no need of supplements, which are available over-the-counter in liquid or tablet form.
Iron is the most commonly used mineral supplement. It is used to treat iron-deficiency anemia and is often needed by women who are pregnant or who are breastfeeding. You can boost your iron intake—without supplements—by eating such iron-rich foods as lima beans, spinach, whole-grain cereals, lean beef and clams.
Only one other type of mineral deficiency—magnesium—occurs with relative frequency. Magnesium deficiency usually occurs as a result of alcohol abuse, prolonged treatment with diuretic drugs, or a kidney disorder. Low levels of magnesium have been associated with high blood pressure. To increase your intake of magnesium without resorting to supplements, you should try eating more whole grains, green vegetables, dried beans, nuts, legumes, chocolate skim milk and yogurt.
In general, unless a deficiency exists, mineral supplements are not necessary, and should be used only after consultation with your doctor.
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