Are you getting enough minerals in your diet? If not, I highly recommend you do, especially if you’re on any type of diet. The foods you eat usually don’t contain enough of the daily recommended vitamins and minerals you need for a truly healthy body. But which mineral supplements should you take, if any, and why are they important? Here’s what I’ve found out so far from the little bit of research I’ve done on the subject.

Magnesium is important for heart health, proper nerve function, bone health and formation, and muscle relaxation. Magnesium also helps to maintain proper heart rhythm and helps prevent heart spasms known as angina.  Magnesium can also help control high blood pressure and helps to balance out the sodium and potassium levels in your blood. Females over the age of 11 need 280 milligrams per day and males over the age of 19 need 400 milligrams per day. Magnesium can be found in green leafy vegetables, nuts, legumes, and whole grains and even in water. Normally you don’t need to take a magnesium supplement and getting too much can be detrimental to your health, so consult your doctor to determine whether you need additional magnesium or not.

Calcium is the most abundant mineral found in the body and 99% of it is stored in your bones and teeth. The other 1% is used to maintain constant concentrations of calcium in the blood, muscle and intercellular fluids. Both males and females between the ages of 19 to 50 need 1,000 mg a day and males and females over the age of 50 need 1,200 mg per day. Calcium is naturally found in foods like milk, yogurt, cheese, broccoli and kale. Other foods in the US that are often fortified with calcium are grains, tofu, cereal, and fruit juices. Again, check with your doctor before taking any additional dietary supplements.

Potassium is important for the proper function of all cells, tissues and organs. It is crucial to heart function, skeletal health and muscle contraction, and digestive function as well. All meat, fish, most vegetables and some dairy products contain potassium. Both male and female adults need at least 2,000 mg a day and you should consult your doctor before deciding to take additional supplements.

Fiber plays a huge role in proper digestion, heart health, lowering cholesterol levels and lowering the risk of heart attack caused by narrowing of the arteries. Fiber also helps lower the risk of type 2 Diabetes. It is recommended that adults, male and female get at least 20 grams of fiber each day. Fiber is found in foods such as whole grain cereals, breads and pasta, fruits and vegetables, nuts and legumes, but most Americans don’t eat enough of these whole foods. If you’re suffering from symptoms such as constipation, gas, bloating or diarrhea, chances are you’re not getting enough fiber. Talk to your doctor before taking any fiber supplements.

Those are just a few of the important minerals you should be getting every day. The best way to ensure you’re getting an adequate amount in your diet is to shop the perimeter of the store. Buy whole, natural foods as opposed to processed foods that are often high in sodium and lacking in these important  minerals.