Vitamin Supplements

The safety of minerals depends on three factors. Firstly, the amount — all minerals show toxicity at exceedingly high doses. Secondly, the form — trivalent chromium, for example, is essential, while hexavalent chromium (which is not found in food or supplements) is very toxic. Thirdly, the balance with other minerals in the diet — iron supplementation, for instance, can exacerbate zinc deficiency since it is a zinc antagonist. The reason for this antagonism is that many minerals are atomically very similar to each other. So if you lack one mineral but take in an excess of another similar mineral it can slot into the wrong enzyme, speeding up or slowing down or simply stopping the enzyme from working.

In view of these factors, the levels given below as safe for long-term ingestion presuppose that other essential minerals are also adequately supplied. Larger amounts than those stated may also be safe for short-term ingestion, particularly for people with certain illnesses which increase the need for a particular mineral. Selenium requirement, for example, is thought to increase in certain types of cancer.

Calcium Minerals

Calcium comes in many forms, the best absorbed of which include calcium ascorbate, amino acid chelate, gluconate, orotate and carbonate. In normal, healthy people there is little danger of toxicity since the body excretes excessive amounts. Some cultures consume in excess of 2g a day from diet alone, so this amount is certainly considered safe. A dose of 3.6g per day is used to treat calcium deficiency disorders.

Problems of excessive calcium arise from other factors, such as excessive vitamin D intake (above 25,000iu per day), parathyroid or kidney disorders. Calcium interacts with magnesium and phosphorus. Calcium supplements should therefore only be taken by people who have an adequate magnesium and phosphorus intake, or who are also supplementing these elements. Phosphorus deficiency is rare, while magnesium deficiency is quite common. The ideal calcium/phosphorus ratio is probably 2:1. Less than 1:2 is not desirable. The ideal calcium/magnesium ratio is probably 3:2.

Magnesium Minerals

Magnesium comes in many forms, the best absorbed of which include magnesium aspartate, amino acid chelate, gluconate, orotate and carbonate. Toxic effects of magnesium include flushing of the skin, thirst, low blood pressure, loss of reflexes and respiratory depression. Toxicity from taking supplements is only likely to occur in people with kidney disease. For normal, healthy adults a daily intake of up to 1000mg is considered safe. Magnesium interacts with calcium, so magnesium supplements should only be given to those with adequate calcium intake, or those supplementing calcium. The ideal magnesium/calcium ratio is probably 2:3 and, in cases of magnesium deficiency, 1:1.

Iron Minerals

Iron is one of the minerals that people are most frequently deficient in. At least 6 per cent of women in the UK get below the RDA from their diets. Iron comes in many different forms, the best absorbed of which include ferrous aspartate, amino acid chelate, succinate, lactate and gluconate. Ferric forms of iron are less well absorbed. Ferrous sulphate induces symptoms of toxicity in animals at lower levels than these forms. As little as 3g of ferrous sulphate can cause death in an infant, compared to 12g for an adult. Therefore supplements containing a significant amount of iron should be kept in a childproof container away from children.

Iron is stored in the body, so toxicity can result from chronic over-intake, producing haemosiderosis (a generalised deposition of iron within body tissue) or haemochromatosis (normally a hereditary condition resulting in cirrhosis of the liver, bronze pigmentation of the skin, diabetes, arthritis and heart abnormalities). Both conditions are extremely rare as a result of dietary intake. Up to 50mg a day is generally considered safe.

Iron is antagonistic to many other trace minerals including zinc, which is also commonly deficient, especially among pregnant and lactating women. So extra iron should not be supplemented without ensuring adequate zinc status or supplementing zinc. The normal requirement for zinc and iron is approximately equal.

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