How Can I Take Trace Minerals?

Trace minerals are small amounts of chromium, iron, selenium, fluoride, zinc, copper, iodine, manganese, selenium and cobalt that your body uses for different biological processes. Trace mineral supplements come in liquid, pill, capsule, gel and powder forms. They also can be found in nutrition bars, vitamin drinks and energy drinks. You can find them in health food stores, grocery stores, discount retail stores, on the Internet and through various kinds of holistic and traditional health care providers.

Purpose

• Trace minerals are small amounts of minerals that your body needs for optimal functioning. Trace minerals help with different biological processes, including regulating blood sugar, carrying oxygen to your body tissues, maintaining healthy bones, preventing cellular damage and thyroid functioning. The form of trace minerals that you take depends mostly on your budget and lifestyle.

Pills and Capsules

• The most common way you can take trace minerals is in pill form via a multivitamin. The ingredient list of a vitamin bottle will show the trace minerals that are included and the amounts of each. You also can take individual supplements of trace minerals, such as iron, in pill form.

  The benefit of a pill is that it's convenient and portable. The drawback of pills is that they often include fillers, such as cellulose, that help keep the pill together. Fillers in pills can affect the absorption rate of vitamins and trace minerals into your body. Capsules have the same benefits and drawbacks as pills.

Liquids

• Liquid vitamins and trace minerals are absorbed into the body more quickly than pills but are not as convenient. Liquid forms also usually cost more than pills and capsules. Individual containers will tell you whether a product requires refrigeration after opening. Generally, all vitamins and supplements should be stored in a cool, dark place. Pills, liquids and capsules lose their potency over time, so you should check the expiration date on the containers that you buy.

Powders, Lozenges and Gels

• Some vitamins and trace mineral supplements come in powder form and can be mixed with water or juice. Zinc is sold in a lozenge form and can be very palatable. Zinc used in other forms can cause an upset stomach. Trace mineral supplements also may come in small gel packs that are more convenient for traveling than liquids.

With or Without Food

• If you are taking trace minerals as part of a multivitamin, you can take them with or without food. Iron supplements are absorbed better into your body on an empty stomach but might cause nausea. Make sure there are no potential interactions with the prescription drugs you are taking and the supplements. It's always a good idea to talk to your doctor before you add trace mineral supplements to your diet.