Introduction: When expectant mothers select prenatal multivitamins, they should pay close attention to the content and dosage. Some nutrients do not need to be supplemented, while others should not be excessive.
Trace elements in the human body include:
1. Macroelements: Calcium, Nitrogen, Oxygen, Hydrogen, Carbon, Sulfur, Phosphorus, Magnesium, Potassium, Sodium, Chlorine, etc., each accounting for more than 0.01% of body weight.
2. Trace elements: Vanadium, Manganese, Iron, Cobalt, Copper, Zinc, Selenium, Iodine, etc.
So, what are the physiological functions of each trace element in the human body? We will focus on the following:
Calcium is the main component of bones and teeth. Calcium also has a significant impact on the nervous system. When the calcium level in the blood decreases, nerve excitability increases, leading to muscle cramps. Calcium also helps blood clot.
Phosphorus is an important component of enzymes, nuclear proteins, cephalin, and bones in the body.
Iron is an essential element for making hemoglobin and other iron-containing substances.
Copper is a primary raw material for many enzymes.
Sodium is an essential element for soft tissues.
The balance of potassium and calcium plays an important role in the contraction of the heart muscle.
Magnesium can promote the function of phosphatase, which is beneficial for bone formation; it also maintains nerve excitability, and a deficiency can lead to cramps.
Fluoride can prevent dental caries and senile osteoporosis.
Zinc is a component of many metal enzymes or an activator of enzymes. In children, a deficiency can lead to decreased sense of taste, poor appetite, anorexia, and dermatitis.
Heart failure, Keshan disease, and nervous system dysfunction are related to selenium deficiency.
Iodine deficiency can lead to symptoms such as goiter, intellectual disability, and stunted development of the body and sex organs.
The content of manganese in the adult body is 12-20mg. A deficiency can lead to decreased glucose tolerance, impaired brain function, and middle ear imbalance.
How to supplement trace elements for children
Children need various trace elements during their growth and development. Calcium, iron, and zinc can be said to be the three major trace elements needed by children, and they are also the most easily deficient and the most supplemented by parents in China.
Supplement calcium and zinc separately
The idea that "calcium and zinc can be supplemented at the same time" is not reasonable. Because their absorption mechanisms are similar, simultaneous supplementation can easily lead to "competition," where calcium and zinc affect each other. Therefore, supplementing calcium and zinc together is not scientific.
If you do want to supplement these two trace elements, it is best to take them separately. If calcium is supplemented in the morning, zinc can be supplemented in the afternoon, and vice versa. It would be better to supplement zinc during the day and calcium at night.
Currently, there are many zinc supplements on the market, such as zinc gluconate. When children take these supplements, in addition to taking them separately from calcium supplements, they should also be consumed separately from calcium-rich foods like milk and dried small shrimps.
Phosphorus and magnesium affect calcium absorption
In addition, excessive phosphorus and magnesium will also affect calcium absorption. If phosphorus intake is too high, it will form insoluble calcium phosphate and be excreted, inevitably leading to calcium loss. And because of problems with food and water, our phosphorus intake is already far exceeding the standard. Therefore, mothers must carefully check the ingredients of calcium supplements and never give children calcium supplements that contain phosphorus.
Excessive magnesium not only affects calcium absorption but can also cause motor dysfunction. For infants and young children, the body's magnesium content is sufficient through food intake, and there is no need for additional supplementation. It is recommended not to blindly take calcium supplements containing magnesium.
Excessive zinc inhibits iron
Another situation is that many parents think that if their child has taken more zinc supplements and has a better appetite, they can eat more iron-rich foods, such as animal fats and offal. This is actually incorrect because excessive zinc will also inhibit the absorption and utilization of iron, leading to a decrease in iron content in the blood and liver. Over time, this can cause iron deficiency anemia in children.
Vitamin D and sodium help with calcium absorption
So, which trace elements "help each other"? Appropriate supplementation of vitamin D can promote the absorption of calcium. If vitamin D is deficient, only 10% of calcium is absorbed. Therefore, children who take calcium supplements must also take vitamin D (such as cod liver oil), and getting more sun exposure is also beneficial for calcium absorption.
It turns out that food that is too bland is not good for calcium absorption. Feeding the child 1-2 slightly salty meals per day is sufficient.
The various trace elements in the human body must not only be sufficient but also balanced. You must supplement only what is deficient and not blindly supplement multiple elements at the same time. If several elements are indeed deficient and need to be supplemented, it is best to take them separately to avoid competing for receptors, inhibiting absorption, and causing an unreasonable receptor ratio.
Pregnant women should supplement trace elements moderately
When expectant mothers select prenatal multivitamins, they should pay close attention to the content and dosage. Some nutrients do not need to be supplemented, while others should not be excessive.
The formula does not need to contain iodine, as iodine is widely present in our living environment. Excessive iodine intake can significantly increase the prevalence of hypothyroidism and autoimmune thyroiditis. Since iodine is already mandatorily added to table salt in our country, as long as one eats a normal diet, an adequate amount of iodine can be ensured without additional supplementation. The calcium dosage is just right.
A reasonable and balanced diet for an expectant mother can basically meet the daily requirements, so there is usually no need to be overly anxious about calcium supplementation. The mother's calcium stores will also supply the fetus. In the second trimester, 1000mg of calcium is needed, and in the third trimester, 1200mg is needed. Drinking two glasses of milk (400-500ml) daily can basically meet this demand. Sometimes, leg cramps during pregnancy are not entirely caused by calcium deficiency; fatigue, excitement, exposure to cold, or pressure from the fetus can also cause cramps. Blindly supplementing calcium can lead to an excess, which inhibits the absorption of iron, zinc, etc.
The elderly need more reasonable supplementation of trace elements
With aging, the digestive and absorption functions of the gastrointestinal tract weaken, and the elderly's ability to absorb various trace elements gradually declines, causing their levels in the body to decrease. Properly supplementing essential trace elements for the elderly plays an important role in anti-aging and preventing and treating various diseases. Some experts have analyzed the trace elements in the blood and hair of some centenarians and found that their levels of selenium, manganese, and other trace elements were significantly higher than those of the average adult. Therefore, essential trace elements are considered the "longevity element spectrum" for humans.
The trace elements in the human body are divided into essential trace elements (selenium, zinc, fluorine, manganese, iron, cobalt, copper, chromium, iodine, molybdenum, tin, nickel, vanadium, silicon, etc.) and toxic trace elements that should be avoided (arsenic, mercury, antimony, lead, bismuth, aluminum, etc.). Although essential trace elements account for less than one ten-thousandth of body weight, they are extremely important for human life activities. They are components of enzymes and proteins with physiological functions, and they play a stabilizing or activating role in nucleic acids, hormones, and cell membranes. For the elderly, properly supplementing essential trace elements has a certain effect on preventing disease and prolonging life.
Supplementation of trace elements should not be excessive
The relationship between trace elements and health is getting more and more attention, but the human body's need for trace elements is limited; exceeding this limit is harmful rather than beneficial. Whether one is deficient in trace elements and which ones, it must be determined through strict medical testing, and supplementation should only be done under a doctor's guidance.
Iron deficiency is the main cause of iron deficiency anemia, which is a serious threat to human health. As a result, people have started to heavily supplement various iron and iron-containing foods, but this often backfires. Mild poisoning can lead to delayed development in children, as well as liver enlargement, cirrhosis, and heart damage. If a pregnant woman supplements large amounts of iron, it will also reduce zinc absorption.
Excessive zinc can interfere with the absorption and utilization of iron and copper in the body, easily causing gastroenteritis and zinc poisoning, which can lead to vomiting, electrolyte imbalance, nausea, insomnia, and muscle group disorders.
Iodine deficiency is the main cause of endemic goiter, but in coastal areas, goiter is caused by excessive iodine intake.
Manganese is an essential anti-aging trace element for the human body, but exceeding the physiological requirement is harmful to health. Manganese and iron are antagonistic in the synthesis of hemoglobin, so manganese should not be taken in excess.
Excessive copper can easily lead to liver damage, causing chronic hepatitis, cerebellar disorders, and kidney damage.
Excessive chromium can lead to digestive tract tumors, lung cancer, prostate cancer, etc.
Excessive fluorine can easily lead to joint deformity and lower back and leg pain, and can damage tooth enamel, causing dental fluorosis.
Excessive nickel can cause respiratory disorders leading to cancer. Excessive molybdenum can cause gout and joint diseases. Excessive cobalt, vanadium, tin, and other elements can cause corresponding diseases and are harmful to human health.