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Plant Derived Minerals

Also known as: Plant-based minerals, Plant minerals, Botanical minerals, Fulvic acid minerals, Mineral complexes from plants, Plant-Derived Minerals

Overview

Plant-derived minerals are minerals that have been absorbed from the soil by plants and incorporated into their tissues. These minerals are found in various plant-based foods, including leafy greens, nuts, seeds, legumes, and whole grains. Plant-derived mineral supplements are marketed as a natural way to supplement dietary mineral intake, supporting bone health, cardiovascular function, and overall nutrition. While plant-based diets are well-researched, direct comparisons between plant-derived mineral supplements and synthetic or animal-derived minerals are limited. Evidence suggests that plant-based diets can support overall health, but the specific benefits of plant-derived mineral supplements over other forms require further investigation. These supplements are often promoted for their bioavailability, though this can vary depending on the specific mineral and plant source. Overall, they serve as a dietary aid to ensure adequate mineral intake, particularly for those with dietary restrictions or deficiencies.

Benefits

Plant-based diets, which inherently include plant-derived minerals, have been associated with several health benefits. However, direct evidence specifically supporting the benefits of plant-derived mineral supplements is less robust. Some studies suggest that plant-based diets may be associated with lower bone mineral density (BMD) in certain populations, although this could be related to overall dietary patterns rather than mineral bioavailability alone. Plant-based protein interventions, which may include mineral supplementation, have shown mixed effects on body composition and health markers. While plant-based diets are linked to reduced cardiovascular risk, this cannot be solely attributed to plant-derived mineral supplements. Calcium and magnesium from supplements (not exclusively plant-derived) have been shown to potentially reduce blood pressure. Individuals with mineral deficiencies or restrictive diets may benefit from supplementation, but plant-derived mineral supplements have not been proven superior to other forms.

How it works

Plant-derived minerals, once ingested, are absorbed in the gastrointestinal tract and utilized in various metabolic processes. These minerals play crucial roles in bone formation, enzyme function, and maintaining electrolyte balance. They support the skeletal, cardiovascular, and neuromuscular systems. At the molecular level, these minerals interact with enzymes, ion channels, and structural proteins, such as those found in the bone matrix. The bioavailability of these minerals can vary depending on the specific mineral and plant source. Certain plant compounds, like phytates and oxalates, can inhibit mineral absorption, but processes like fermentation or other forms of food processing may improve their bioavailability.

Side effects

Plant-derived mineral supplements are generally considered safe when consumed within recommended dietary allowances. Common side effects are rare, but some individuals may experience gastrointestinal discomfort if taken in excess. Uncommon side effects, occurring in 1-5% of users, may include mineral-specific issues such as constipation from calcium or diarrhea from magnesium. Rare side effects, affecting less than 1% of users, can include mineral toxicity with excessive intake, such as hypercalcemia or hypermagnesemia. Certain minerals can interact with medications; for example, calcium can interact with thyroid hormones, and magnesium can interact with certain antibiotics. Individuals with kidney disease or certain metabolic disorders should avoid high mineral intake. Pregnant women, children, and the elderly should consult healthcare providers before using these supplements.

Dosage

The minimum effective dose of plant-derived minerals varies depending on the specific mineral and generally aligns with dietary reference intakes (DRIs). Optimal dosage ranges include: Calcium (1000–1200 mg/day), Magnesium (310–420 mg/day), and Iron (8–18 mg/day, varying by sex and age). The maximum safe dose is set by health authorities; for example, the upper limit for calcium is 2500 mg/day, and for magnesium from supplements, it is 350 mg/day. Some minerals are better absorbed when taken with food, while others can be taken at any time. Chelated or citrate forms may improve absorption for some minerals. Vitamin D enhances calcium absorption, and vitamin C enhances iron absorption. Vitamins D, K, and C may be required for optimal mineral utilization.

FAQs

Are plant-derived mineral supplements superior to other forms?

No, plant-derived mineral supplements are not inherently superior. Bioavailability depends on the specific mineral and formulation, not just the source.

Are plant-derived mineral supplements safe?

Yes, they are generally safe at recommended doses. The risk of toxicity is low unless taken in excessive amounts.

When is the best time to take these supplements?

It is best to take them with meals to enhance absorption and reduce potential gastrointestinal side effects.

What results can I expect from taking these supplements?

You can expect improved mineral status if you are deficient. There is no clear evidence of additional benefits over other mineral sources.

Are plant-derived minerals always more bioavailable?

No, "plant-derived" does not guarantee higher bioavailability. Some plant compounds can actually inhibit mineral absorption.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/34145511/ – This systematic review and meta-analysis of 17 cross-sectional studies (13,888 patients) found that plant-based diets were associated with lower bone mineral density (BMD) at the lumbar spine, femoral neck, and whole body compared to omnivorous diets. The study highlights a potential concern for bone health in individuals following plant-based diets, though it does not isolate the effect of plant-derived mineral supplements specifically.
https://www.jacc.org/doi/10.1016/j.jacc.2018.04.020 – This systematic review and meta-analysis examined the preventive benefits of vitamin and mineral supplements on cardiovascular outcomes. The review found moderate- to low-quality evidence for the preventive benefits of mineral supplements on cardiovascular outcomes, but it was not specific to plant-derived minerals, indicating a need for more targeted research.
https://www.mdpi.com/2072-6643/15/18/4060 – This systematic review assessed the effects of plant-based protein interventions, with and without mineral supplementation, on body composition and health markers. The review found mixed effects, with limited direct evidence for mineral-specific benefits, suggesting that the benefits may be more related to the protein source rather than the mineral content.
https://www.mdpi.com/2072-6643/15/19/4223 – This study investigates the impact of calcium and magnesium supplementation on blood pressure regulation. The findings suggest that these minerals, regardless of their source, can contribute to reducing blood pressure levels, highlighting their potential role in cardiovascular health.
https://www.tandfonline.com/doi/full/10.1080/10408398.2021.2021137 – This review examines the bioavailability of minerals from plant-based sources, emphasizing the influence of various factors such as phytates and oxalates. It highlights the importance of considering these factors when assessing the effectiveness of plant-derived mineral supplements and suggests strategies to enhance mineral absorption.