종합비타민 속 미네랄 9가지, 뭐가 들었는지 알고 드시나요?

[YakAl's 3-Line Summary💊]

It's hard to fit 'enough' minerals into one multivitamin tablet. Know that you might get less than expected.
Minerals are absorbed best in this order: inorganic salts < organic salts < chelate. The 'form' matters even for the same calcium.
Taking too much zinc can lead to copper deficiency. Minerals compete with each other too.

Phew, vitamin study is finally over!

Now The final puzzle of multivitaminsâminerals is on the.

※ agenda. If you missed the previous vitamin article,, 👉[you're welcome to check it out first as well]

이제 종합비타민의 마지막 퍼즐, 미네랄 차례예요

Actually, many people think "isn't one multivitamin enough to cover all minerals?".

But fitting all minerals 'sufficiently' into one tablet is really difficult.

It's like trying to pack ten side dishes into a small bento box.

So today, rather than deep benefits of individual minerals, I'll focus on "how much of this mineral do you need to take, and what form is best"".

Well then, shall we get started??

This is YAYA from YakAl!

1) Calcium â The Most Abundant Mineral in Our Body

First up is calcium.

Everyone knows it builds bones and teeth, right? But calcium is much more than thatâit's a really busy worker.

When nerves send signals, when muscles move, when blood needs to clot. Calcium is there at every important moment in our bodies.

Mineral	Functions	Daily Recommended Intake (Adult basis))	Upper Limit	If Deficient?
Calcium	Bone health, cardiovascular function, blood clotting	700-800mg	2,500mg	Osteoporosis, muscle cramps, arrhythmia

The recommended intake varies slightly by age.

Infants and toddlers: 500-700mg
Adolescents: 800-900mg (more is needed during growth)!)
Adults: 700-800mg
Pregnant/Nursing Women: 900mg
65 and Older: 800mg

When we consume calcium, we're not just swallowing the pure Ca element.

Calcium always enters our body in a form bound to something else.

This 'binding form' determines the absorption rate.

① Inorganic salt form (calcium carbonate, calcium oxide, etc.))

High calcium content, but, absorption depends on sufficient stomach acid.
People with low acid secretion may have reduced absorption.

② Organic salt form (calcium citrate, calcium lactate, etc.))

Dissolves more easily than inorganic salts, so absorption is better.
Absorption is relatively consistent regardless of stomach acid levels.

③ Chelate form (calcium bisglycinate, etc.))

Combined with amino acids,so it's absorbed well, "as if entering with a guide.
Absorption and bioavailability are highest, but, the price is higher too.

⭐️ Absorption order: Chelate > Organic salt > Inorganic salt

This principle applies equally to other minerals.

Remembering this will help when reading supplement ingredient labels!

칼슘 흡수율 순서 킬레이트, 유기염, 무기염

2) Magnesium â A Multitasker That Does 300 Things

Second is magnesium.

Have you ever closed your eyes at night and felt your legs twitching and tingling? Or your eyelids fluttering??

These symptoms are classic signs of magnesium deficiency.

밤에 눈을 감았는데 다리가 저릿저릿 떨려본 적 있으신가요? 눈꺼풀이 파르르 떨린 적은요? 이런 증상들이 마그네슘 부족의 대표적인 신호예요

Magnesium is involved in over 300 enzyme reactions in our body.

Nerve stability, muscle relaxation, energy production, bone health. It's a truly hardworking jack-of-all-trades.

Mineral	Functions	Daily Recommended Intake	Upper Limit	If Deficient?
Magnesium	Nerve and muscle regulation, energy production, bone health	Men 350mg / Women 280mg	350mg	Eye twitching, muscle cramps, fatigue, insomnia, anxiety

What's important to note here:!

Magnesium's recommended intake and upper limit are almost the same.

What this means is, magnesium has a very clear line of "this much is sufficient".

If you take too much in supplement form, you can experience diarrhea or gastrointestinal upset, so, stick to the appropriate amount.

(*Of course, it's nearly impossible to consume excessive magnesium from food. The concern is with supplements!)

3) Zinc â The Hidden Helper of Immunity

Third is zinc.

These days, you see zinc very often on health supplement ingredient labels? Which shows how much it works in various places.

Immune cells need zinc to work properly, zinc is there when wounds heal, and when you taste and smell things.

Mineral	Functions	Daily Recommended Intake	Upper Limit	If Deficient?
Zinc	Immune function, cell division, taste and smell maintenance	Men 10mg / Women 8mg	35mg	Reduced immunity, hair loss, dermatitis, inability to taste

The upper limit is about 3.5 times the recommended intake,so, it's difficult to overdose with typical use.

However! If you're taking multiple health supplements together, check how much zinc is in each product.

It can build up without you knowing.

권장량 대비 상한선이 3.5배 정도 여유가 있어서, 일반적인 복용으로는 과잉 섭취하기 어려워요.

4) Iron â The Delivery Person Carrying Oxygen

Fourth is iron.

If you get short of breath just climbing a few flights of stairs and always feel tired,? you might suspect iron deficiency.

Iron is a key component of hemoglobin in blood.

Hemoglobin delivers oxygen throughout your body, and without iron, this delivery doesn't work properly.

철분은 혈액 속 헤모글로빈의 핵심 재료예요

Mineral	Functions	Daily Recommended Intake	Upper Limit	If Deficient?
Iron	Oxygen transport, blood production, energy metabolism	Men 10mg / Women 12mg	45mg	Iron deficiency anemia, reduced immunity, chronic fatigue

You might wonder why women have higher recommended intake than menâit's because!

of iron loss from menstruation.

(*Pregnant women need 24mg daily, accounting for fetal growth.)

Iron's Two Faces

철분의 두 가지 얼굴,헴철과 비헴철

Heme iron (from animal-based foods)): High absorption rate of 15-35%, and, less affected by other components.
Non-heme iron (from plant-based foods)): Lower absorption rate of 2-20%, but, absorption increases significantly when taken with vitamin C.

Tannins in coffee and tea, as well as calcium, inhibit iron absorption,so, take iron supplements with time gaps between them and these items!

5) Selenium â The Unsung Hero of Antioxidants

Fifth is selenium.

The name might be a bit unfamiliar, but, selenium is essential for making 'glutathione peroxidase,' one of our body's representative antioxidant enzymes.

Simply put, it acts like a rust-prevention coating inside your body. It's also important for immunity and thyroid function!

Mineral	Functions	Daily Recommended Intake	Upper Limit	If Deficient?
Selenium	Antioxidant, immune function, thyroid health	55μg	400μg	Muscle weakness, hair loss, reduced immunity

Did you notice the unit is different??

Until now it was mg (milligrams), but selenium is in Î¼g (micrograms). Since 1mg = 1,000Î¼g,, only tiny amounts are needed.

That's why caution is needed about overdose. Eating too much can lead to 'selenium toxicity'.

셀레늄은 과잉 섭취에 주의가 필요해요

6) Iodine â The Fuel for Your Thyroid

Sixth is iodine.

Iodine is absolutely necessary to make thyroid hormone. Thyroid hormone is like an 'engine thermostat' that regulates our body's metabolism.

It's especially important for brain development in fetuses and infants, so pregnant and nursing women need to pay special attention to iodine intake.

Mineral	Functions	Daily Recommended Intake	Upper Limit	If Deficient?
Iodine	Thyroid hormone production, metabolism regulation, growth and development	150μg	2,400μg	Thyroid dysfunction, fatigue, development delays

💬 A special note for Koreans:

You like seaweed like nori, sea mustard, and kelp, right?? Seaweed is very rich in iodine.

So Koreans sometimes actually consume too much iodine.

Both deficiency and excess are problems. Long-term overconsumption can cause thyroid enlargement, so balance is key.

한국인은 오히려 요오드를 너무 많이 섭취하는 경우도 있어요

7) Manganese â The Architect of Bones and Cartilage

Seventh is manganese.

It's essential for building bone and cartilage tissue.

It also participates in antioxidant action and helps various enzymes do their work.

Mineral	Functions	Daily Recommended Intake	Upper Limit	If Deficient?
Manganese	Bone formation, enzyme activation, antioxidation	Men 3.5mg / Women 3.0mg	-	Growth delays, bone abnormalities, dermatitis

There's no official upper limit set by Korea's Ministry of Food and Drug Safety, but the US sets 11mg daily as the upper limit.

Just keep it as a reference number!

8) Copper â Rival Relationship with Zinc

Eighth is copper.

It creates energy, forms connective tissue like collagen and elastin, and participates in immune function and antioxidation.

Mineral	Functions	Daily Recommended Intake	Upper Limit	If Deficient?
Copper	Energy production, connective tissue formation, immunity and antioxidation	0.8mg	10mg	Anemia, fatigue, reduced immunity

Here's an important point:!

Copper and zinc compete for the same pathway in our body. Like two people trying to enter through a narrow door at the same time.

So if you take high amounts of zinc for a long time, copper can become deficient. If you're taking a zinc supplement, it's good to also get enough copper.

아연을 고함량으로 오래 드시면, 구리가 부족해질 수 있어요

If you're taking multiple supplements together, this kind of component balance becomes even more important.

👉 [Check these criteria when choosing a multivitamin product too ]!

9) Chromium â The Ally of Blood Sugar Management

And finally, the ninth is chromium.

Chromium helps insulin regulate blood sugar. It also participates in the metabolism of carbohydrates, fats, and proteins.

Mineral	Functions	Daily Recommended Intake	Upper Limit	If Deficient?
Chromium	Blood sugar regulation, nutrient metabolism	50-200μg	-	Insulin resistance, blood sugar problems, fatigue

Here's something to know! Chromium's personality completely changes depending on its oxidation state.

Trivalent chromium (Cr³⁺): A beneficial essential trace element for our body
Hexavalent chromium (Cr⁶⁺): A toxic substance harmful to humans

Of course, only trivalent chromium goes into food and health supplements, so no need to worry 😅

Just keep it as an interesting chemistry fact!

In Closing

I've now looked at nine minerals in multivitamins with YAYA.

Calcium, magnesium, zinc, iron, selenium, iodine, manganese, copper, and chromium...

A multivitamin is like an 'all-in-one' that fills in nutrients that are easy to lack in busy daily life.

But remember that fitting everything sufficiently into one tablet is difficult.

종합비타민은 바쁜 일상에서 부족하기 쉬운 영양소를 채워주는 '올인원' 같은 존재예요

Identifying what nutrients your body really needs and making smart choices considering the recommended intake and upper limit of each component,

That's the beginning of healthy supplement habits.

Choosing just one supplement requires this much knowledge... you might feel overwhelmed.

But that's okay. You don't need to memorize everything at once!

Later when you go to buy supplements and think "Oh, this is chelate form?", Wouldn't that make today worthwhile??

"If you're curious about "which supplements do pharmacists actually take?",,

👉 [read about pharmacists' real supplement combination strategies]too.

See you next time with useful content.

This was YAYA from YakAl!