Taking Multivitamins? 8 Minerals Essential To Your Diet

The most popular of today’s dietary supplements are multivitamins: minerals that are designed to supplement the daily intake of vitamins, minerals, fiber, proteins, and antioxidants you receive from food. Are you taking a multivitamin? Whether you are or aren’t, it’s essential to know what minerals are crucial to a healthy diet and how much you should be getting. By knowing what nutrients your body needs and what you are getting in your food each day, you’re armed with the right information to choose the multivitamin that best fits your needs.

Facts About Multivitamins


Multivitamins come in a variety of forms including:

  • powders
  • capsules
  •  tablets
  • injectable forms that require a doctor’s administration

Multivitamins also come in a variety of strengths-most are less than the FDA’s daily recommended dosage, so you may require more than one a day. Some formulas allow you to take multiple doses all at once, while others require you to space them out. Multivitamins are best taken with a meal to avoid stomach pain or irritation and to aid in metabolizing the ingredients.

8 Essential Dietary Minerals

There are 8 major dietary minerals required to help support the human biochemical processes that keep our bodies strong and functioning. Those minerals include:

1 Potassium – 4700 mg RDA (recommended daily allowance), found in tomatoes, prunes, bananas.

2 Sodium – 1500 mg RDA, found in milk, spinach, salt.

3 Calcium – 1000 mg RDA, found in dairy, nuts, seeds, green leafy vegetables.

4 Phosphorus – 700 mg RDA, found in dairy, meat, fish, eggs. 

5 Magnesium – 420 mg RDA, found in nuts soybeans, cocoa.

6 Zinc – 11 mg RDA, found in wheat germ, calves liver and poppy seeds.

7 Iron – 8 mg RDA, found in red meat, eggs, beans and whole grains.

8 Selenium – 55 ug RDA (trace element), found in tuna, nuts, dried mushrooms and is an antioxidant.

Other Important Minerals

Other minerals include:

  • Molybdenum,
  • Copper
  • Iodine
  • Manganese 
  • Chloride

Although some dietary minerals like Selenium have antioxidants that support a strong immune system, some are also trace minerals that are stored in the liver (and fatty tissue),  and it can be toxic to the body in larger quantities.

Fish oil with Omega-3 Fatty Acid is another popular supplement that can also be found in some of the same foods as dietary minerals. Many different fish and flaxseed contain significant amounts of the substance and are easy to add to your diet. Consult your physician before adding any supplements to your daily routine.


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  • jen

    hi there,
    i just wanted to know if i can take a multivitamin, a separate b complex vitamin and fish oil supplement all at once on a daily basis?
    is it still safe to do that?
    i am thinking of taking all of them all at once before going to bed,
    or on separate times throughout the day.
    please help.