{"id":347070,"date":"2022-03-10T14:36:53","date_gmt":"2022-03-10T13:36:53","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=347070"},"modified":"2024-04-30T08:27:21","modified_gmt":"2024-04-30T06:27:21","slug":"a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/","title":{"rendered":"A Complete Guide to Minerals: Functions, Recommended Daily Intake, Deficiencies"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#What_are_mineral_substances_anyway\" title=\"What are mineral substances anyway?\">What are mineral substances anyway?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#What_is_malabsorption_syndrome\" title=\"What is malabsorption syndrome?\">What is malabsorption syndrome?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#How_do_we_classify_minerals\" title=\"How do we classify minerals?\">How do we classify minerals?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#Minerals_functions_sources_recommended_daily_intake_symptoms_of_deficiency_and_excess\" title=\"Minerals: functions, sources, recommended daily intake, symptoms of deficiency and excess\">Minerals: functions, sources, recommended daily intake, symptoms of deficiency and excess<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#Basic_information_on_macro_mineral_substances\" title=\"Basic information on macro mineral substances\">Basic information on macro mineral substances<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#Basic_information_on_micromineral_substances\" title=\"Basic information on micromineral substances\">Basic information on micromineral substances<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#What_is_the_best_way_to_get_minerals_into_your_body\" title=\"What is the best way to get minerals into your body?\">What is the best way to get minerals into your body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#Which_form_of_mineral_supplements_is_the_best\" title=\"Which form of mineral supplements is the best?\">Which form of mineral supplements is the best?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#What_to_look_out_for_with_minerals\" title=\"What to look out for with minerals?\">What to look out for with minerals?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#How_does_the_need_for_minerals_change_during_pregnancy\" title=\"How does the need for minerals change during pregnancy?\">How does the need for minerals change during pregnancy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400;\">You&#8217;ve probably heard how important vitamins are in our diet. They have an impact on immunity, health, appearance and other aspects of life. Unfortunately, however, it often happens that <\/span><a href=\"https:\/\/gymbeam.com\/blog\/the-complete-guide-to-vitamins-what-theyre-for-how-to-know-when-youre-deficient-and-how-much-to-take\/\"><span style=\"font-weight: 400;\">vitamins<\/span><\/a><span style=\"font-weight: 400;\"> are in the spotlight, and they somehow overshadow other <\/span><b>important micronutrients.<\/b><span style=\"font-weight: 400;\"> These also include <\/span><b>mineral substances (often referred to as minerals).<\/b><span style=\"font-weight: 400;\"> But they certainly don&#8217;t play a minor role in our lives. It&#8217;s the other way around. <\/span><b>Hundreds of metabolic reactions depend on them,<\/b><span style=\"font-weight: 400;\"> which would not take place without the necessary amount of minerals.<\/span> <span style=\"font-weight: 400;\">Therefore, in<\/span> <span style=\"font-weight: 400;\">today&#8217;s article, we decided to focus on<\/span><b> minerals and their impact on the body. <\/b><span style=\"font-weight: 400;\">At the<\/span> <span style=\"font-weight: 400;\">same time, you will learn<\/span><b> how much you should consume each day and how to detect a deficiency or possible excess of minerals in the body.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_mineral_substances_anyway\"><\/span>What are mineral substances anyway?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b>Mineral substances (often referred to as minerals) <\/b><span style=\"font-weight: 400;\">are elements that are naturally found mainly in soil or water and have a fundamental role in our lives.<\/span> <span style=\"font-weight: 400;\">They are essential for the proper functioning of<\/span><b> metabolic transformations and reactions in the body.<\/b><span style=\"font-weight: 400;\"> The lack of which can negatively affect <\/span><b>mental and<\/b> <b>physical health.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">They affect the <\/span><b>nervous system, immunity, musculoskeletal<\/b> <b>system,<\/b><span style=\"font-weight: 400;\"> energy metabolism and cognitive functions, such as memory and concentration. They are also important for maintaining optimal testosterone levels and reproductive functions. Low levels can be manifested, for example, by <\/span><b>fatigue,<\/b> <b>poor quality of nails, hair, skin and many various health problems<\/b><span style=\"font-weight: 400;\">. Our body needs different amounts of certain minerals. This is generally in the range of a few tens, to hundreds of milligrams. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> You will learn about the following minerals in the article:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#calcium\">Calcium<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#phosphorus\">Phosphorus<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#magnesium\">Magnesium<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#sodium\">Sodium<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#potassium\">Potassium<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#chlorine\">Chlorine<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#sulphur\">Sulphur<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#iron\">Iron<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#zinc\">Zinc<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#copper\">Copper<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#iodine\">Iodine<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#fluorine\">Fluorine<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#chromium\">Chromium<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#cobalt\">Cobalt<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#selenium\">Selenium<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#manganese\">Manganese<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#molybdenum\">Molybdenum<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Where do the minerals come from?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">As we discussed above, minerals are given to us by planet Earth itself. We can then ingest them into the body quite easily, by <\/span><b>consuming plant or animal products.<\/b><span style=\"font-weight: 400;\"> Soil and water naturally contain minerals, which plants take from to their advantage. Various animals then eat the plants, thereby obtaining these valuable substances. So, you can obtain these micronutrients by eating both plants and animal products. However, if you are unable to cover the necessary amount of these substances within a diet, you are at risk of a <\/span><b>deficiency<\/b><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Supplements<\/b><span style=\"font-weight: 400;\"> can help us with the intake of these basic nutrients. Reaching for them makes sense, for example, when your diet does <\/span><b>not contain enough fruits, vegetables and other whole foods, <\/b><span style=\"font-weight: 400;\">which are the main source of key minerals and other important micronutrients. But they are also popular among people who, for whatever reason, eliminate different food groups. These may include, for example, cereals, baked goods, <\/span><a href=\"https:\/\/gymbeam.com\/legumes\"><span style=\"font-weight: 400;\">legumes<\/span><\/a><span style=\"font-weight: 400;\">, meat, dairy products and the like. Mineral supplements are also often sought after by people on a <\/span><b>weight loss diet<\/b><span style=\"font-weight: 400;\"> who may not be able to cover enough micronutrients through diet due to low intake.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_malabsorption_syndrome\"><\/span>What is malabsorption syndrome?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Speaking of mineral intake, we need to explain this important and perhaps little-known term \u2013 <\/span><b>malabsorption syndrome.<\/b><span style=\"font-weight: 400;\"> This is a condition in which our <\/span><b>body is<\/b> <b>unable for some reason to absorb sufficient amounts of minerals <\/b><span style=\"font-weight: 400;\">and other micronutrients you receive. This problem is associated with some diseases. Often these are various disorders of the gastrointestinal tract (digestive system), such as Crohn&#8217;s disease, coeliac disease, pancreatitis or ulcerative colitis. It may also occur in people with a stoma (e.g., an outlet from the large intestine). However, malabsorption can be a <\/span><b>side effect of other chronic diseases<\/b><span style=\"font-weight: 400;\"> such as HIV, anorexia, cancer and alcoholism. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_do_we_classify_minerals\"><\/span>How do we classify minerals?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Macrominerals \u2013 <\/b><span style=\"font-weight: 400;\">they are specific in that their daily intake should be higher than 100 mg.<\/span><\/li>\n\n\n\n<li><b>Microminerals \u2013 <\/b><span style=\"font-weight: 400;\">they are specific in that their intake should be in the range of 0 \u2013 100 mg.&nbsp;<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1346561579-1124x749.jpg\" alt=\"How do we classify minerals? \" class=\"wp-image-344343\" style=\"width:843px;height:562px\" title=\"How do we classify minerals? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1346561579-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1346561579-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1346561579-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1346561579-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">What affects the overall need for minerals?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">However, during intake, it is also necessary to bear in mind that our <\/span><b>daily needs for<\/b> <b>minerals are influenced by several factors,<\/b><span style=\"font-weight: 400;\"> including: <\/span><span style=\"font-weight: 400; color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sex<\/li>\n\n\n\n<li>age<\/li>\n\n\n\n<li>medications<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">energy intake<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/why-is-stress-dangerous-and-how-to-reduce-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stress<\/a><\/li>\n\n\n\n<li>level of physical activity<\/li>\n\n\n\n<li>pregnancy and menstruation<\/li>\n\n\n\n<li>genetics<\/li>\n\n\n\n<li>illness<\/li>\n\n\n\n<li>growth and development<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29059,29401,31256,7974,6177,7968,28393,36685,28281,29945,58321,28763,36253,34240,57832\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Minerals_functions_sources_recommended_daily_intake_symptoms_of_deficiency_and_excess\"><\/span>Minerals: functions, sources, recommended daily intake, symptoms of deficiency and excess\n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">In order to understand the importance of minerals, we will look in more detail at their <\/span><b>function in the body and the sources<\/b><span style=\"font-weight: 400;\"> from which they can be drawn. Of course, we won&#8217;t deprive you of information on how to identify an <\/span><b>excess or deficiency<\/b><span style=\"font-weight: 400;\"> of individual minerals. For convenience, we have also added recommended intake values.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">We outline the daily recommended intakes of nutrients of particular interest according to the methodologies of the European Food Safety Authority (hereafter <\/span><b>EFSA<\/b><span style=\"font-weight: 400;\">) and compare these values with the latest reference values of the German -speaking Nutrition Society (hereafter <\/span><b>DACH<\/b><span style=\"font-weight: 400;\">). We always indicate the amount that is recommended for an average adult.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Basic_information_on_macro_mineral_substances\"><\/span>Basic information on macro mineral substances<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Our body usually needs <strong>m<\/strong><b>acrominerals<\/b> in larger<\/span> <span style=\"font-weight: 400;\">quantities.<\/span> <span style=\"font-weight: 400;\">As a rule, it is 100 or more milligrams. Important macromineral substances include <\/span><b>calcium, phosphorus, <a href=\"https:\/\/gymbeam.com\/magnesium\" class=\"ek-link\">magnesium<\/a>, sodium, potassium, chlorine and sulphur.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"calcium\">Calcium<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">You&#8217;ve probably heard of <\/span><a href=\"https:\/\/gymbeam.com\/calcium-gymbeam.html\"><span style=\"font-weight: 400;\">calcium,<\/span><\/a><span style=\"font-weight: 400;\"> especially in relation to the <\/span><b>health of bones and<\/b> <b>teeth.<\/b><span style=\"font-weight: 400;\"> This is because it forms a large part of their structure. Up to 98% of this mineral is found in the bones, where it keeps the bone tissue strong and supple. It also has an effect on our movement. Therefore, its intake is particularly important for athletes or <\/span><b>older people<\/b><span style=\"font-weight: 400;\">, who naturally experience thinning bones with age and an increased <\/span><b>risk of developing osteoporosis<\/b><span style=\"font-weight: 400;\">. This also applies to menopausal women whose production of oestrogen is reduced, which results in lower calcium absorption.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Feel like you&#8217;ve heard similar risks about vitamin D? It&#8217;s not a coincidence. <\/span><b>Without vitamin D, calcium would not be able to be absorbed into the body. <\/b><span style=\"font-weight: 400;\">Without exaggeration, we can say that both of these micronutrients are crucial to bone health. This is why, for example, <\/span><a href=\"https:\/\/gymbeam.com\/calcium-vitamin-d3-gymbeam.html\"><span style=\"font-weight: 400;\">they often appear together in food supplements. <\/span><\/a><span style=\"font-weight: 400;\">However, in relation to bone health, we should mention the role of <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/gymbeam.com\/vitamin-k2-gymbeam.html\"><strong>vitamin K<\/strong><\/a>,<\/span> <span style=\"font-weight: 400;\">which is also very important. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1\u20134] [6\u20138] [9\u201310]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">You are especially at risk of calcium deficiency if you do not consume enough dairy products and other foods rich in this mineral. <\/span><a href=\"https:\/\/gymbeam.com\/other-rtd-drinks\"><span style=\"font-weight: 400;\">Plant-based milk<\/span><\/a><span style=\"font-weight: 400;\">, which is fortified with calcium, among other things, can help you with calcium intake.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Functions:<\/b><span style=\"font-weight: 400;\"> it is essential for the transmission of nerve impulses, muscle contraction and proper blood clotting. In addition, it contributes to the construction of teeth and bones. This is why it is popular in people who are trying to prevent osteoporosis (thinning of the bones). In addition, it also affects the transmission of nerve impulses, the proper functioning of digestive enzymes, blood clotting, muscles and also contributes to proper metabolism important for energy production.<\/span><\/li>\n\n\n\n<li><b>Sources:<\/b><span style=\"font-weight: 400;\"> dairy products (yoghurt, mozzarella, milk), <\/span><a href=\"https:\/\/gymbeam.com\/sardines-in-brine-gymbeam.html\"><span style=\"font-weight: 400;\">sardines<\/span><\/a><b>,<\/b><span style=\"font-weight: 400;\"> soy milk, <\/span><a href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\"><span style=\"font-weight: 400;\">tofu<\/span><\/a><span style=\"font-weight: 400;\">, salmon, spinach, soybeans, cabbage, chia seeds.<\/span><\/li>\n\n\n\n<li><strong>Recommended daily allowance according to EFSA:<\/strong> 1000mg<\/li>\n\n\n\n<li><strong>Recommended daily allowance according to DACH:<\/strong> 1000mg<\/li>\n\n\n\n<li><b>Signs of deficiency: <\/b><span style=\"font-weight: 400;\">decreased bone strength, rickets in children, osteomalacia (softening of the bones), muscle spasms and muscle weakness.<\/span><\/li>\n\n\n\n<li><b>Signs of excess: <\/b><span style=\"font-weight: 400;\">soft tissue calcification, kidney stones, abnormal heart and brain function, excessive thirst, stomach pain and indigestion, muscle weakness, fatigue, anxiety.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1138794569-1124x749.jpg\" alt=\"What is calcium good for and how to find out if you have deficiency\" class=\"wp-image-344358\" style=\"width:843px;height:562px\" title=\"What is calcium good for and how to find out if you have deficiency\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1138794569-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1138794569-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1138794569-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1138794569-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"phosphorus\">Phosphorus<\/h3>\n\n\n\n<p><b>Phosphorus is found naturally in bones, teeth, DNA and RNA. <\/b><span style=\"font-weight: 400;\">However, it is also part of the cell membrane and ATP, which serves as an energy source. Many foods contain phosphorus in the form of highly absorbable <\/span><b>phosphate and phosphate<\/b> <b>esters.<\/b><span style=\"font-weight: 400;\"> However, in some sources, such as various seeds, it is in the form of phytic acid, which is not so readily available to the body. We don&#8217;t have an enzyme called phytase in our intestines to help us absorb it. Therefore, it is better to look for these better digestible resources. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1\u20134] [6\u20138] [11\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Functions: <\/b><span style=\"font-weight: 400;\">as well as calcium, it affects the maintenance of healthy teeth, bones and proper metabolism important for energy production.<\/span> <span style=\"font-weight: 400;\">In addition, it also helps with the proper functioning of cell membranes.<\/span><\/li>\n\n\n\n<li><b>Sources:<\/b><span style=\"font-weight: 400;\"> dairy products, poultry, fish, eggs, <\/span><a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\"><span style=\"font-weight: 400;\">nuts, seeds<\/span><\/a><span style=\"font-weight: 400;\">, legumes, potatoes, asparagus.<\/span><\/li>\n\n\n\n<li><strong>Recommended daily allowance according to EFSA:<\/strong> 550mg<\/li>\n\n\n\n<li><strong>Recommended daily allowance according to DACH:<\/strong> 700mg<\/li>\n\n\n\n<li><strong>Deficiency effects:<\/strong> phosphorous deficiency is very rare and include muscle and respiratory weakness, bone pain, increased risk of infection, paraesthesia, confusion<\/li>\n\n\n\n<li><strong>Symptoms of excess:<\/strong> muscle cramps, bone pain, tingling, fatigue, shortness of breath<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"magnesium\">Magnesium<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/magnesium\" class=\"ek-link\"><b>Magnesium<\/b><\/a> <span style=\"font-weight: 400;\">is one of the<\/span><b> most important minerals.<\/b><span style=\"font-weight: 400;\"> It participates in more than 300 biochemical reactions in the body, which could not take place without it. The adult body contains approximately 25g of magnesium, with approximately <\/span><b>60% in the<\/b> <b>bones and the remainder in soft tissues<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Since it, like calcium, has been linked to the development of <\/span><b>muscle cramps, athletes<\/b><span style=\"font-weight: 400;\"> in particular focus on increasing their intake. During exercise, magnesium and other electrolytes are lost via sweat from the body, and therefore their levels may decrease. This can be avoided, for example, by consuming<\/span> <a href=\"https:\/\/gymbeam.com\/sports-drinks\"><b>ionic drinks<\/b><\/a> <span style=\"font-weight: 400;\">or <\/span><a href=\"https:\/\/gymbeam.com\/electrolyte-tabs-gymbeam.html\"><b>electrolyte tablet<\/b><b>s<\/b><\/a><b>. <\/b><span style=\"font-weight: 400; color: #ff6600;\">[1\u20134] [6\u20138] [13\u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Functions:<\/b><span style=\"font-weight: 400;\"> affects the proper functioning of the muscles and nervous system. Just like calcium is important for the transmission of nerve impulses and muscle contraction. However, it also contributes to reduced fatigue and exhaustion, electrolyte balance, proper mental function and normal protein synthesis. In addition, it is known to help maintain healthy teeth and bones.<\/span><\/li>\n\n\n\n<li><b>Sources:<\/b> <a href=\"https:\/\/gymbeam.com\/bio-pumpkin-seeds-vanavita.html\"><span style=\"font-weight: 400;\">pumpkin seeds<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/gymbeam.com\/chia-seeds-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400;\">chia seeds<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\"><span style=\"font-weight: 400;\">almonds<\/span><\/a><span style=\"font-weight: 400;\">, spinach, cashew nuts, <\/span><a href=\"https:\/\/gymbeam.com\/peanuts-unroasted-gymbeam.html\"><span style=\"font-weight: 400;\">peanuts<\/span><\/a><span style=\"font-weight: 400;\">, potatoes, almonds, dark chocolate, tempeh.<\/span><\/li>\n\n\n\n<li><b>EFSA recommended daily intake: <\/b><span style=\"font-weight: 400;\">300 mg for women, 350 mg for men<\/span><\/li>\n\n\n\n<li><b>Recommended daily intake according to DACH:<\/b><span style=\"font-weight: 400;\"> 300 mg for women, 350 mg for men<\/span><\/li>\n\n\n\n<li><b>Signs of deficiency: <\/b><span style=\"font-weight: 400;\">fatigue, weakness, moodiness, headache, nausea, loss of appetite, muscle cramps, risk of deficiency increases if alcohol is consumed excessively.<\/span><\/li>\n\n\n\n<li><b>Signs of excess: <\/b><span style=\"font-weight: 400;\">occurs in people with severe kidney or liver disease, presents with nausea, vomiting, neurological problems, headache.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">If you want to learn more about magnesium, you shouldn&#8217;t miss our article <\/span><a href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/\"><b>Cramps, Fatigue, Irritability or Sleep. What Else Does Magnesium Affect?<\/b><\/a><span style=\"font-weight: 400;\"> &nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/IMG_7545-1124x750-1.jpg\" alt=\"What is magnesium good for and how to find out if you have deficiency\" class=\"wp-image-344373\" style=\"width:843px;height:563px\" title=\"What is magnesium good for and how to find out if you have deficiency\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_7545-1124x750-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_7545-1124x750-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sodium\">Sodium<\/h3>\n\n\n\n<p><b>Sodium,<\/b><span style=\"font-weight: 400;\"> like magnesium, is a <\/span><b>very important mineral especially for athletes<\/b><span style=\"font-weight: 400;\">. It is the main cation of extracellular fluids and, together with potassium, contributes to the <\/span><b>body&#8217;s balanced water management<\/b><span style=\"font-weight: 400;\">. As sodium levels drop, the familiar cramps and dehydration can occur during sport, which is then likely to have a <\/span><b>negative effect on your performance<\/b><span style=\"font-weight: 400;\">. This is also the reason why endurance athletes supplement sodium during exercise.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Its impact on the proper functioning of the body is thus unquestionable. At the same time, we must not overdo it, because its excess is associated with <\/span><b>high blood<\/b> <b>pressure<\/b><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1\u20134] [6\u20138]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Functions:<\/b><span style=\"font-weight: 400;\"> contributes to optimal hydration of the body and maintenance of blood homeostasis, is necessary for nerve and muscle activity.<\/span><\/li>\n\n\n\n<li><b>Sources: <\/b><span style=\"font-weight: 400;\">table salt<\/span><\/li>\n\n\n\n<li><b>EFSA recommended daily intake: <\/b><span style=\"font-weight: 400;\">2000 mg<\/span><\/li>\n\n\n\n<li><b>Recommended daily intake according to DACH:<\/b><span style=\"font-weight: 400;\"> 1500 mg<\/span><\/li>\n\n\n\n<li><b>Signs of deficiency<\/b><span style=\"font-weight: 400;\">: low blood pressure, dehydration, muscle cramps.<\/span><\/li>\n\n\n\n<li><b>Signs of excess: <\/b><span style=\"font-weight: 400;\">high blood pressure, water retention, swelling, nausea, vomiting, diarrhoea, abdominal cramps.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"potassium\">Potassium<\/h3>\n\n\n\n<p><b>Potassium<\/b><span style=\"font-weight: 400;\"> is found in all body tissues and is essential for <\/span><b>normal body function<\/b><span style=\"font-weight: 400;\">. Together with sodium, they contribute to <\/span><b>maintaining optimal water ratios inside and<\/b> <b>outside cells.<\/b><span style=\"font-weight: 400;\"> This is important for optimum <\/span><b>hydration of the body<\/b><span style=\"font-weight: 400;\"> and the proper progression of all important biochemical reactions in the body. These usually take place in water. As with other electrolytes, we <\/span><b>lose potassium through our sweat<\/b><span style=\"font-weight: 400;\"> during sporting activities. This makes it ideal, especially during prolonged activity when we sweat more, to replenish it with electrolyte supplements. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1\u20134] [6\u20138] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Functions:<\/b><span style=\"font-weight: 400;\"> contributes to the maintenance of normal blood pressure, proper muscle and nervous system function.<\/span><\/li>\n\n\n\n<li><b>Sources:<\/b><span style=\"font-weight: 400;\"> apricots, lentils, beans, soybeans, prunes, pumpkins, potatoes, milk, bananas, cereals and nuts.<\/span><\/li>\n\n\n\n<li><b>EFSA recommended daily intake:<\/b><span style=\"font-weight: 400;\"> 3500 mg<\/span><\/li>\n\n\n\n<li><b>Recommended daily intake according to DACH:<\/b><span style=\"font-weight: 400;\"> 4000 mg<\/span><\/li>\n\n\n\n<li><b>Signs of deficiency: <\/b><span style=\"font-weight: 400;\">cardiac arrhythmias, high blood pressure, muscle cramps, glucose intolerance, kidney stone formation, loss of bone mass.<\/span><\/li>\n\n\n\n<li><b>Signs of excess<\/b><span style=\"font-weight: 400;\">: tingling or numbness of the limbs, muscle weakness, nausea, vomiting, diarrhoea, cardiac arrhythmias.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-476098644-1-1124x749.jpg\" alt=\"What is potassium good for and how to find out if you have deficiency\" class=\"wp-image-344388\" style=\"width:843px;height:562px\" title=\"What is potassium good for and how to find out if you have deficiency\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-476098644-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-476098644-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-476098644-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-476098644-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"chlorine\">Chlorine<\/h3>\n\n\n\n<p><strong>Chlorine<\/strong><span style=\"font-weight: 400;\"> is a mineral <\/span><b>found in virtually every food<\/b><span style=\"font-weight: 400;\"> in varying amounts. Its higher content can be found especially in highly processed foods. This is because they <\/span><b>often have a higher salt content.<\/b><span style=\"font-weight: 400;\"> This is also the reason why, as a rule, we do not have to worry about a lack of chlorine in the body. It is one of the electrolytes, that we lose a certain amount of through sweat. Therefore, we should focus on its intake in the case we undertake a lot of sports. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1\u20134] [6\u20138] [16\u201317]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Functions:<\/b><span style=\"font-weight: 400;\"> contributes to proper digestion by producing hydrochloric acid in the stomach. It is important for maintaining fluid balance.<\/span><\/li>\n\n\n\n<li><b>Sources:<\/b> <a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\"><span style=\"font-weight: 400;\">table salt<\/span><\/a><\/li>\n\n\n\n<li><b>EFSA recommended daily intake: <\/b><span style=\"font-weight: 400;\">3100 mg<\/span><\/li>\n\n\n\n<li><b>Recommended daily intake according to DACH:<\/b><span style=\"font-weight: 400;\"> 2300 mg<\/span><\/li>\n\n\n\n<li><b>Signs of deficiency: <\/b><span style=\"font-weight: 400;\">hypochloraemic alkalosis &#8211; related, for example, to the administration of diuretics or prolonged vomiting, in which large amounts of chloride anions are lost.<\/span><\/li>\n\n\n\n<li><b>Signs of excess:<\/b><span style=\"font-weight: 400;\"> high blood pressure, fluid retention, muscle weakness, cramps, tingling, irregular heart rate.&nbsp;<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sulphur\">Sulphur<\/h3>\n\n\n\n<p><b>Sulphur<\/b><span style=\"font-weight: 400;\"> is an important component of two <\/span><b>essential amino acids, cysteine and methionine,<\/b><span style=\"font-weight: 400;\"> which are essential for the production of proteins. But it is also part of taurine and is found in all cells of the human body. In higher concentrations, however, it can be found, for example, in <\/span><b>skin, nails, hair, joints and bone mass.<\/b><span style=\"font-weight: 400;\"> It generally helps the tissues to be strong and supple. In addition, the body needs sulphur to <\/span><b>create and preserve DNA<\/b><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1\u20134] [6\u20138] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Functions:<\/b><span style=\"font-weight: 400;\"> it participates in many processes in the body. It is important for supporting the natural detoxification of the liver, collagen synthesis and is also part of the antioxidant system.<\/span><\/li>\n\n\n\n<li><b>Sources:<\/b><span style=\"font-weight: 400;\"> turkey, beef and chicken, fish, eggs, nuts, seeds, legumes, <\/span><a href=\"https:\/\/gymbeam.com\/bio-chickpeas-ready-to-eat-vanavita.html\"><span style=\"font-weight: 400;\">chickpeas<\/span><\/a><span style=\"font-weight: 400;\">, couscous, vegetables.<\/span><\/li>\n\n\n\n<li><b>EFSA recommended daily intake: <\/b><span style=\"font-weight: 400;\">no recommended daily intake for sulphur has been established.<\/span><\/li>\n\n\n\n<li><b>Recommended daily intake according to DACH:<\/b><span style=\"font-weight: 400;\"> no recommended daily intake for sulphur has been established.&nbsp;<\/span><\/li>\n\n\n\n<li><b>Signs of deficiency: <\/b><span style=\"font-weight: 400;\">no deficiencies recorded in the developed Western world.<\/span><\/li>\n\n\n\n<li><b>Signs of excess: <\/b><span style=\"font-weight: 400;\">diarrhoea, inflammatory bowel disease, ulcerative colitis.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Basic_information_on_micromineral_substances\"><\/span>Basic information on micromineral substances<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b>Microminerals (trace elements) <\/b><span style=\"font-weight: 400;\">our body usually needs in smaller quantities. As a rule, it is 0 to 100 milligrams. Important micromineral substances <\/span><b>include iron, zinc, copper, iodine, fluorine, chromium, cobalt, selenium, manganese, molybdenum.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"iron\">Iron<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/iron\"><b>Iro<\/b><b>n<\/b><\/a><span style=\"font-weight: 400;\"> is a basic component of red blood cells (erythrocytes) that <\/span><b>carry oxygen from<\/b> <b>the lungs to all tissues in the body.<\/b><span style=\"font-weight: 400;\">&nbsp; It is also part of myoglobin, another protein found in some muscles, where it provides oxygen to muscle cells. Iron is also <\/span><b>essential for physiological growth, neurological development and the proper functioning of cells and hormone production<\/b><span style=\"font-weight: 400;\">. Its deficiency (anaemia) may occur, for example, in women who have a heavy menstrual period and lose larger amounts of blood. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">In food, iron has two forms called <\/span><b>heme<\/b> <b>and non-heme<\/b><span style=\"font-weight: 400;\">. Plant sources primary contain the non-haem form. Moreover, animal sources contain both forms. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1\u20134] [6\u20138] [19\u201321]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Functions:<\/b><span style=\"font-weight: 400;\"> affects cognitive function, proper red blood cell production, oxygen transfer and optimal immune function. It also helps to reduce fatigue, exhaustion and also plays a role in the process of cell division and energy metabolism.<\/span><\/li>\n\n\n\n<li><b>Sources:<\/b><span style=\"font-weight: 400;\"> beef liver and other offal, red meat, oysters, white beans, <\/span><a href=\"https:\/\/gymbeam.com\/chocolates\"><span style=\"font-weight: 400;\">chocolate<\/span><\/a><span style=\"font-weight: 400;\">, lentils, egg yolks, leafy vegetables, legumes.<\/span><\/li>\n\n\n\n<li><b>EFSA recommended daily intake: <\/b><span style=\"font-weight: 400;\">16 mg for women, 11 mg for men<\/span><\/li>\n\n\n\n<li><b>Recommended daily intake according to DACH:<\/b><span style=\"font-weight: 400;\"> 10 \u2013 15 mg for women, 10 mg for men<\/span><\/li>\n\n\n\n<li><b>Signs of deficiency:<\/b><span style=\"font-weight: 400;\"> paleness, fatigue, anaemia, decreased immunity.<\/span><\/li>\n\n\n\n<li><b>Signs of excess: <\/b><span style=\"font-weight: 400;\">diarrhoea, abdominal pain, problems with blood clotting, vomiting, low blood pressure and problems with proper liver function. But excesses do not often appear. For this to happen, a person would have to eat approximately 20 mg of iron per kg of their body weight.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IronComplex-3-1124x750.jpg\" alt=\"What is iron good for and how to find out if you have deficiency\" class=\"wp-image-344403\" style=\"width:843px;height:563px\" title=\"What is iron good for and how to find out if you have deficiency\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IronComplex-3-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IronComplex-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IronComplex-3-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IronComplex-3-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"zinc\">Zinc<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/zinc\"><b>Zinc<\/b><\/a><span style=\"font-weight: 400;\"> is one of the minerals needed for more than 300 enzymes in our body. You can get it from a variety of sources, but animal sources have <\/span><b>better bioavailability<\/b><span style=\"font-weight: 400;\">. Plant sources may contain zinc compounds that are less easily absorbed. This is a problem because zinc is particularly<\/span><b> important for maintaining overall health<\/b><span style=\"font-weight: 400;\">. It helps fight viruses and bacteria that can attack our bodies. It is also needed for the production of proteins, DNA, genetic material in all cells and also to maintain normal testosterone levels in the blood. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1\u20134] [6\u20138] [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Functions:<\/b><span style=\"font-weight: 400;\"> helps protect cells from oxidative stress, maintain healthy skin, nails, hair, bones, normal testosterone levels in the blood and also contributes to the proper function of the immune system. In addition, it also affects fertility and reproductive function. It helps with proper metabolism of vitamin A and maintaining good vision. However, it also affects cognitive function.<\/span><\/li>\n\n\n\n<li><b>Sources:<\/b><span style=\"font-weight: 400;\"> oysters, beef, pork and chicken, lobster, beans, yoghurt.<\/span><\/li>\n\n\n\n<li><b>EFSA recommended daily intake: <\/b><span style=\"font-weight: 400;\">7.5 \u2013 12.7 mg for women, 9.4 mg for men<\/span><\/li>\n\n\n\n<li><b>Recommended daily intake according to DACH:<\/b><span style=\"font-weight: 400;\"> 7 \u2013 10 mg for women, <\/span><span style=\"font-weight: 400;\">11 \u2013 16 mg for men<\/span><\/li>\n\n\n\n<li><b>Signs of deficiency: <\/b><span style=\"font-weight: 400;\">growth retardation, damage to skin, nails, poor genital function, reduced immunity, loss of taste, hair, dry eyes.<\/span><\/li>\n\n\n\n<li><b>Signs of excess: <\/b><span style=\"font-weight: 400;\">copper deficiency (excessive amounts of zinc (non-physiological) may reduce its absorption), nausea, vomiting, diarrhoea.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">If you want to read more about zinc, you should not miss our article<\/span> <a href=\"https:\/\/gymbeam.com\/blog\/zinc-what-is-it-good-for-what-causes-a-deficiency-and-what-are-the-best-sources\/\"><b>Zinc: What is It Good for, What Causes a Deficiency and What the Best Sources Are?<\/b><\/a><b> &nbsp;<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"copper\">Copper<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/copper-bisglycinate-gymbeam.html\"><b>Copper<\/b><\/a><span style=\"font-weight: 400;\"> is an important substance that is involved in many physiological processes in the body. It <\/span><b>affects the immune system<\/b><span style=\"font-weight: 400;\">, for example, and as it is an antioxidant, it also helps <\/span><b>protect cells from oxidative stress<\/b><span style=\"font-weight: 400;\">. In addition, it is also involved in collagen formation and protein synthesis. Due to its mechanism of action, copper also affects both the skin and hair colour. It is thus an important substance for anyone who strives for <\/span><b>healthy and tanned skin<\/b><span style=\"font-weight: 400;\"> or quality hair with a natural colour shade. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1\u20134] [6\u20138] [23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Functions:<\/b><span style=\"font-weight: 400;\"> it is important for maintaining healthy connective tissue, hair, skin pigmentation and immune function. In addition, it helps protect cells from oxidative stress. Copper is one of the minerals that affect the functioning of the nervous system.<\/span><\/li>\n\n\n\n<li><b>Sources:<\/b><span style=\"font-weight: 400;\"> beef, oysters, chocolate (cocoa), potatoes, shiitake mushrooms, cashews, crab meat, <\/span><a href=\"https:\/\/gymbeam.com\/bio-sunflower-seeds-vanavita.html\"><span style=\"font-weight: 400;\">sunflower seeds<\/span><\/a><span style=\"font-weight: 400;\">, turkey meat, <\/span><a href=\"https:\/\/gymbeam.com\/bio-tofu-vanavita.html\"><span style=\"font-weight: 400;\">tofu<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n\n\n\n<li><b>EFSA recommended daily intake: <\/b><span style=\"font-weight: 400;\">1.3 mg for women, 1.5 mg for men<\/span><\/li>\n\n\n\n<li><b>Recommended daily intake according to DACH:<\/b><span style=\"font-weight: 400;\"> 1 \u2013 1.5mg<\/span><\/li>\n\n\n\n<li><b>Signs of deficiency: <\/b><span style=\"font-weight: 400;\">impaired haematopoiesis (blood formation), immune system, hair growth, low white blood cell count, loss of hair and skin colour due to lack of melanin (hypopigmentation).<\/span><\/li>\n\n\n\n<li><b>Signs of excess<\/b><span style=\"font-weight: 400;\">: nausea and vomiting, abdominal pain, diarrhoea, liver damage, but excess is very rare in the developed world.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/kesu-mandle.jpg\" alt=\"What is copper good for and how to find out if you have deficiency\" class=\"wp-image-344418\" style=\"width:843px;height:562px\" title=\"What is copper good for and how to find out if you have deficiency\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/kesu-mandle.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/kesu-mandle-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"iodine\">Iodine<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/iodine-kelp-extract-gymbeam.html\"><b>Iod<\/b><b>ine<\/b><\/a> <span style=\"font-weight: 400;\">is a trace element that<\/span><b> naturally occurs in foods, <\/b><span style=\"font-weight: 400;\">but is also added to various types of salt. It is an essential component of <\/span><b>thyroid hormones<\/b><span style=\"font-weight: 400;\"> thyroxine (T4) and triiodothyronine (T3), which regulate many biological reactions and thus affect metabolic rate. They affect, for example, protein synthesis and enzyme activity. However, they are also necessary for the proper development of the skeletal system, nervous system, foetuses and infants. It is also thought to <\/span><b>have an effect on<\/b> <b>the immune system<\/b><span style=\"font-weight: 400;\">. Iodine is rarely found as an element, it is more often found in the form of salt, i.e., iodide. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1\u20134] [6\u20138] [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Functions:<\/b><span style=\"font-weight: 400;\"> affects cognitive function, the nervous system and maintains healthy skin. In addition, it contributes to the proper production of thyroid hormones and its optimal functioning.&nbsp;<\/span><\/li>\n\n\n\n<li><b>Sources:<\/b><span style=\"font-weight: 400;\"> nori seaweed, iodised salts, whole grain breads, cod, yoghurt, oysters, milk.<\/span><\/li>\n\n\n\n<li><b>EFSA recommended daily intake: <\/b><span style=\"font-weight: 400;\">150\u03bcg<\/span><\/li>\n\n\n\n<li><b>Recommended daily intake according to DACH:<\/b><span style=\"font-weight: 400;\"> 150 \u2013 200ug<\/span><\/li>\n\n\n\n<li><b>Signs of deficiency: <\/b><span style=\"font-weight: 400;\">rough skin, poor hair quality, apathy, impaired growth and neurological development, decreased thyroid function (hypothyroidism).<\/span><\/li>\n\n\n\n<li><b>Signs of excess: <\/b><span style=\"font-weight: 400;\">burning of the mouth, throat, stomach, diarrhoea, enlargement of the thyroid gland (goitre).<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"fluorine\">Fluorine<\/h3>\n\n\n\n<p><b>Fluorine<\/b><span style=\"font-weight: 400;\"> is most commonly found in the body in the form of fluoride. Most of what we have in our body comes from water, food and toothpaste. Approximately <\/span><b>99% of<\/b> <b>fluoride is found in teeth<\/b><span style=\"font-weight: 400;\">. Therefore, there is a direct connection between the intake of this element and the quality of teeth and their enamel. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1\u20134] [6\u20138] [25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Function:<\/b><span style=\"font-weight: 400;\"> it is particularly important for the proper mineralisation of teeth.<\/span><\/li>\n\n\n\n<li><b>Sources:<\/b><span style=\"font-weight: 400;\"> toothpaste, black tea, coffee, water, shrimp, oatmeal, potatoes, rice.<\/span><\/li>\n\n\n\n<li><b>EFSA recommended daily intake: <\/b><span style=\"font-weight: 400;\">2.9 mg for women, 3.4 mg for men<\/span><\/li>\n\n\n\n<li><b>Recommended daily intake according to DACH:<\/b><span style=\"font-weight: 400;\"> 3.1 mg for women,&nbsp; <\/span><span style=\"font-weight: 400;\">3.8 mg for men<\/span><\/li>\n\n\n\n<li><b>Signs of deficiency: <\/b><span style=\"font-weight: 400;\">tooth decay, poor placement of calcium in the bones.<\/span><\/li>\n\n\n\n<li><b>Signs of excess: <\/b><span style=\"font-weight: 400;\">dental enamel calcification (spots on the enamel) may occur with long term excess intake.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/13-169-1124x749.jpg\" alt=\"What is chromium good for and how to find out if you have deficiency\" class=\"wp-image-344435\" style=\"width:843px;height:562px\" title=\"What is chromium good for and how to find out if you have deficiency\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/13-169-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/13-169-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/13-169-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/13-169.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"chromium\">Chromium<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/chromium-picolinate-gymbeam.html\"><b>Chrom<\/b><b>ium<\/b><\/a><span style=\"font-weight: 400;\"> is a trace element that can play a role in the metabolism of carbohydrates, lipids and proteins by potentially influencing the action of insulin. However, chromium can also have antioxidant effects. This would mean that it helps <\/span><b>protect cells from oxidative stress and free radicals.<\/b><span style=\"font-weight: 400; color: #ff6600;\"> [1\u20134] [6\u20138] [26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Functions:<\/b><span style=\"font-weight: 400;\"> it affects the proper metabolism of macronutrients in the body and also contributes to the maintenance of normal blood glucose levels.<\/span><\/li>\n\n\n\n<li><b>Sources:<\/b><span style=\"font-weight: 400;\"> grapes, brewer&#8217;s yeast, oranges, beef and turkey meat, <\/span><a href=\"https:\/\/gymbeam.com\/lyophilized-banana-gymbeam.html\"><span style=\"font-weight: 400;\">bananas<\/span><\/a><span style=\"font-weight: 400;\">, liver, seafood, whole grains, cheese.<\/span><\/li>\n\n\n\n<li><b>EFSA recommended daily intake: <\/b><span style=\"font-weight: 400;\">no recommended daily intake for chromium has been established.<\/span><\/li>\n\n\n\n<li><b>Recommended daily intake according to DACH:<\/b><span style=\"font-weight: 400;\"> 30 \u2013 100\u00b5g<\/span><\/li>\n\n\n\n<li><b>Signs of deficiency: <\/b><span style=\"font-weight: 400;\">decreased glucose tolerance, delayed growth.<\/span><\/li>\n\n\n\n<li><b>Signs of excess: <\/b><span style=\"font-weight: 400;\">may increase the risk of DNA damage.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cobalt\">Cobalt<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">What&#8217;s interesting about cobalt is that it&#8217;s part of <\/span><a href=\"https:\/\/gymbeam.com\/vitamin-b12-gymbeam.html\"><b>vitamin B12 (cobalamin)<\/b><\/a><b>.<\/b><span style=\"font-weight: 400;\"> Therefore, this element also forms part of the name of this vitamin. Cobalamin is very important in our body because it contributes to the <\/span><b>proper functioning of the immune system, our mental health and the nervous system.<\/b><span style=\"font-weight: 400;\"> In addition, it also affects the production of red blood cells and also plays a role in the process of cell division. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1\u20134] [6\u20138] [27\u201328]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Function:<\/b><span style=\"font-weight: 400;\"> affects the proper functioning of the body.<\/span><\/li>\n\n\n\n<li><b>Sources:<\/b> <a href=\"https:\/\/gymbeam.com\/fish\"><span style=\"font-weight: 400;\">fish<\/span><\/a><span style=\"font-weight: 400;\">, nuts, green vegetables (broccoli, spinach), <\/span><a href=\"https:\/\/gymbeam.com\/oats\"><span style=\"font-weight: 400;\">oats<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n\n\n\n<li><b>EFSA recommended daily intake: <\/b><span style=\"font-weight: 400;\">no recommended daily intake for cobalt has been established.<\/span><\/li>\n\n\n\n<li><b>Recommended daily intake according to DACH:<\/b><span style=\"font-weight: 400;\"> no recommended daily intake for cobalt has been established.<\/span><\/li>\n\n\n\n<li><b>Signs of deficiency: <\/b><span style=\"font-weight: 400;\">paleness, weakness, fatigue, loss of appetite, weight loss and subsequent poor growth, shortness of breath, dizziness, tingling of the extremities.<\/span><\/li>\n\n\n\n<li><b>Signs of excess: <\/b><span style=\"font-weight: 400;\">in excess could affect male fertility and heart function.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"selenium\">Selenium<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/selenium-gymbeam.html\"><b>Selen<\/b><b>ium<\/b><\/a><span style=\"font-weight: 400;\"> is a powerful antioxidant and also a trace element that our body cannot do without. It is a component of more than 20 selenoproteins, which are <\/span><b>involved in reproduction, thyroid hormone metabolism or DNA synthesis. <\/b><span style=\"font-weight: 400;\">In addition, they help protect cells from oxidative stress and infection.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Selenium generally exists in two forms. Specifically, these are <\/span><b>organic<\/b><span style=\"font-weight: 400;\"> (selenomethionine and selenocysteine) and <\/span><b>inorganic<\/b><span style=\"font-weight: 400;\"> (selenate and selenite). Both of these forms are good sources of selenium. We should be wary when ingesting it, though. It&#8217;s actually very easy to get too much into your body. For example, <\/span><a href=\"https:\/\/gymbeam.com\/brazil-nuts-gymbeam.html\"><span style=\"font-weight: 400;\">Brazil nuts<\/span><\/a><span style=\"font-weight: 400;\"> will give the body approximately 540\u00b5g of selenium. <\/span><span style=\"color: #ff6600;\"><span style=\"font-weight: 400;\">[1\u20134]<\/span> <span style=\"font-weight: 400;\">[6\u20138] [29]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Functions:<\/b><span style=\"font-weight: 400;\"> contributes to proper spermatogenesis (formation of male sex cells \u2013 sperm), maintaining healthy hair, nails, optimal functioning of immunity, thyroid glands, and in addition helps protect cells from oxidative stress.<\/span><\/li>\n\n\n\n<li><b>Sources:<\/b><span style=\"font-weight: 400;\"> Brazil nuts, <\/span><a href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\"><span style=\"font-weight: 400;\">tuna<\/span><\/a><span style=\"font-weight: 400;\">, halibut, sardines, ham, prawns, beef and turkey meat, cottage cheese, rice, milk, eggs.<\/span><\/li>\n\n\n\n<li><b>EFSA recommended daily intake: <\/b><span style=\"font-weight: 400;\">70\u00b5g<\/span><\/li>\n\n\n\n<li><b>Recommended daily intake according to DACH:<\/b><span style=\"font-weight: 400;\"> 60\u00b5g for women, 70\u00b5g for men<\/span><\/li>\n\n\n\n<li><b>Signs of deficiency: <\/b><span style=\"font-weight: 400;\">reduction of antioxidant and immune responses.<\/span><\/li>\n\n\n\n<li><b>Signs of excess: <\/b><span style=\"font-weight: 400;\">skin problems, brittle hair and nails, fatigue, garlic odour from the skin and breath.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/R5A6027-1124x749.jpeg\" alt=\"What is selenium good for and how to find out if you have deficiency\" class=\"wp-image-344450\" style=\"width:843px;height:562px\" title=\"What is selenium good for and how to find out if you have deficiency\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/R5A6027-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/R5A6027-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/R5A6027-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/R5A6027-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"manganese\">Manganese<\/h3>\n\n\n\n<p><b>Manganese <\/b><span style=\"font-weight: 400;\">is a basic trace element that is a cofactor of many enzymes. As a result, it is <\/span><b>involved in the metabolism of amino acids, cholesterol, glucose and carbohydrates.<\/b><span style=\"font-weight: 400;\"> However, it also affects bone formation<\/span><b>, immunity and reproductive function. <\/b><span style=\"font-weight: 400;\">Manganese is absorbed in the small intestine via the active transport system. Its absorption can be reduced by phytates, which are naturally found in foods, iron, magnesium and calcium. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1\u20134] [6\u20138] [30\u201331]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Functions:<\/b><span style=\"font-weight: 400;\"> helps with optimal metabolism which is important for energy production and maintaining healthy bones. In addition, it contributes to the protection of cells from oxidative stress and affects the normal production of connective tissues.<\/span><\/li>\n\n\n\n<li><b>Sources:<\/b><span style=\"font-weight: 400;\"> mussels, <\/span><a href=\"https:\/\/gymbeam.com\/hazelnuts-gymbeam.html\"><span style=\"font-weight: 400;\">hazelnuts<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/gymbeam.com\/pecan-nuts-gymbeam.html\"><span style=\"font-weight: 400;\">pecans<\/span><\/a><span style=\"font-weight: 400;\">, brown rice, oyster, chickpeas, spinach, pineapple.<\/span><\/li>\n\n\n\n<li>EFSA<b> recommended daily intake: <\/b><span style=\"font-weight: 400;\">3 mg<\/span><\/li>\n\n\n\n<li><b>Recommended daily intake according to DACH:<\/b><span style=\"font-weight: 400;\"> 2\u20135 mg<\/span><\/li>\n\n\n\n<li><b>Signs of deficiency: <\/b><span style=\"font-weight: 400;\">so far, no consistent scientific data are available that clearly describe the impact of deficiency of this mineral. However, limited scientific evidence mentions bone demineralisation, skin rash, increased premenstrual pain in women or mood swings as possible manifestations.<\/span><\/li>\n\n\n\n<li><b>Signs of excess: <\/b><span style=\"font-weight: 400;\">excessive intake of manganese has not been shown to cause toxicity, but can occur in people who work, for example, as welders or miners and are often exposed to manganese dust. It manifests as irritability, hallucinations, libido disorders or coordination problems.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"molybdenum\">Molybdenum<\/h3>\n\n\n\n<p><b>Molybdenum <\/b><span style=\"font-weight: 400;\">is an essential trace element. It is a structural component of molybdopterin, which is a cofactor needed for the <\/span><b>function of four enzymes. <\/b><span style=\"font-weight: 400;\">These metabolise amino acids containing sulphur and heterocyclic compounds, including pyrimidines and purines, which are responsible for the storage of uric acid in the joints. This can cause gout. Molybdenum is readily <\/span><b>available in the diet<\/b><span style=\"font-weight: 400;\">, so its deficiency appears very rarely. It is absorbed in the body by a passive, unmediated process. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1\u20134] [32\u201333]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Functions:<\/b><span style=\"font-weight: 400;\"> contributes to the metabolism of sulphuric amino acids.<\/span><\/li>\n\n\n\n<li><b>Sources:<\/b><span style=\"font-weight: 400;\">&nbsp; beef, yogurt, milk, potatoes, cereals, bananas, white rice, bread.<\/span><\/li>\n\n\n\n<li><b>EFSA recommended daily intake: <\/b><span style=\"font-weight: 400;\">65\u00b5g<\/span><\/li>\n\n\n\n<li><b>Recommended daily intake according to DACH:<\/b><span style=\"font-weight: 400;\"> 50 \u2013 100\u00b5g<\/span><\/li>\n\n\n\n<li><b>Signs of deficiency: <\/b><span style=\"font-weight: 400;\">so far, no consistent scientific data are available that clearly describe the impact of deficiency of this mineral.&nbsp;<\/span><\/li>\n\n\n\n<li><b>Signs of excess: <\/b><span style=\"font-weight: 400;\">excess molybdenum is rare, but it can occur when exposed to industrial mining and metal processing. Symptoms include joint pain, gout &#8211; like symptoms and abnormally high levels of uric acid in the blood.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-639933204-1124x750.jpg\" alt=\"What is molybden good for and how to find out if you have deficiency.\" class=\"wp-image-344465\" style=\"width:843px;height:563px\" title=\"What is molybden good for and how to find out if you have deficiency.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-639933204-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-639933204-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-639933204-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-639933204-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_best_way_to_get_minerals_into_your_body\"><\/span>What is the best way to get minerals into your body?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">It&#8217;s up to each of you how you get minerals into our body. The best option is to <\/span><b>cover the recommended daily intake with a varied and balanced diet. <\/b><span style=\"font-weight: 400;\">However, this can be a problem for people in caloric deficit or individuals who for some reason avoid a certain group of foods, or eat mainly highly processed foods. These can be very poor in minerals and other micronutrients. In such a case, the inclusion of <\/span><a href=\"https:\/\/gymbeam.com\/minerals-1\" class=\"ek-link\"><b>quality supplementation<\/b><\/a> <span style=\"font-weight: 400;\">is also offered.<\/span> <span style=\"font-weight: 400;\">It is available in many forms, so there is something for everyone.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><b>Forms of mineral-containing supplements:<\/b><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Capsules and tablets<\/b><span style=\"font-weight: 400;\"> \u2013 you do not have to prepare anything, just swallow them and you can take them anywhere with you.&nbsp;<\/span><\/li>\n\n\n\n<li><b>Effervescent tablets<\/b><span style=\"font-weight: 400;\"> \u2013 usually have a great taste and can act as a variation for your water intake.&nbsp;<\/span><\/li>\n\n\n\n<li><b>Powder supplements<\/b><span style=\"font-weight: 400;\"> &#8211; similar to effervescent tablets, they can work as a great addition to your drinking regimen when you flavour your water with them.<\/span><\/li>\n\n\n\n<li><b>Gummy candies<\/b><span style=\"font-weight: 400;\"> \u2013 the ideal form for those who do not like to swallow tablets. They can also function as a healthy treat when you have a sweet craving. However, be careful not to eat the whole pack in one sitting.&nbsp;<\/span><\/li>\n\n\n\n<li><b>Drops <\/b><span style=\"font-weight: 400;\">\u2013 a great advantage is their ease of use. You can drop them on a spoon, right in your mouth or add them to a drink. They also excel in their rapid absorption.<\/span><\/li>\n\n\n\n<li><b>Shots<\/b><span style=\"font-weight: 400;\"> \u2013 a practical liquid form that you can always have at hand and drink as needed.<\/span><\/li>\n\n\n\n<li><b>Spray<\/b><span style=\"font-weight: 400;\"> \u2013 again excels in easy dispensing and quick absorption. All you have to do is squirt it in your mouth and that&#8217;s it.<\/span><\/li>\n\n\n\n<li><b>Oil <\/b><span style=\"font-weight: 400;\">\u2013 can be consumed separately, but in combination with food is ideal.&nbsp;<\/span><\/li>\n\n\n\n<li>Intravenous administration \u2013 a form of mineral substances that belongs in the hands of professionals.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/kingapr-5026-1-749x1124.jpg\" alt=\"Which form of mineral supplements is the best?\" class=\"wp-image-344481\" title=\"Which form of mineral supplements is the best?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/kingapr-5026-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/kingapr-5026-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/kingapr-5026-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/kingapr-5026-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/kingapr-5026-1-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_form_of_mineral_supplements_is_the_best\"><\/span>Which form of mineral supplements is the best?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Speaking supplements form, we&#8217;re not just talking about whether it is powder, tablet, or in capsules. The <\/span><b>form that determines, for example, the absorption and<\/b> <b>usability of the mineral substance<\/b><span style=\"font-weight: 400;\"> is also important. In general, organic forms (e.g., citrate, gluconate, picolinate, bisglycinate) are better absorbed than inorganic forms (e.g., oxide, chloride, sulphate).<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">As a clear winner in terms of absorption and usability, we can probably clearly identify<strong> chelated supplements<\/strong><\/span><span style=\"font-weight: 400;\">. In terms of availability, the <\/span><b>liposomal form<\/b><span style=\"font-weight: 400;\"> (e.g., <\/span><a href=\"https:\/\/gymbeam.com\/liposomal-magnesium-gymbeam.html\"><span style=\"font-weight: 400;\">liposomal magnesium<\/span><\/a><span style=\"font-weight: 400;\">) is also a great choice.<\/span><span style=\"font-weight: 400; color: #ff6600;\"> [34\u201335]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What is the chelate form of a mineral?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">For minerals in chelated form, it is specific that they are <\/span><b>bound to amino acids<\/b><span style=\"font-weight: 400;\">. These minerals then protect against interactions with other compounds, such as phytates, which could reduce absorption. One of the most common chelate forms of minerals is, for example, <\/span><b>bisglycinate<\/b><span style=\"font-weight: 400;\">. If you choose this form, you definitely won&#8217;t go wrong. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[36\u201337]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>For example, you can try:<\/b><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/copper-bisglycinate-gymbeam.html\"><span style=\"font-weight: 400;\">Copper bisglycinate<\/span><\/a><span style=\"font-weight: 400;\">&nbsp;<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\"><span style=\"font-weight: 400;\">Magnesium chelate (bisglycinate)<\/span><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/zinc-chelate-bisglycinate-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400;\">Zinc chelate (bisglycinate)<\/span><\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What makes the liposomal form stand out?<\/h3>\n\n\n\n<p>It is typical for conventional food supplements to have limited absorption. The liposomal form, however, significantly outperforms due to its unique technology and behaviour in the body. It is characterised by two-layer lipid-based transport molecules, which we call liposomes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>They effectively transport vitamins or minerals, which ensures their safe pathway through the digestive tract, delivery to target cells and maximum absorption. Once the liposome is in the right place, it becomes a nutrient, a building material of cells or part of them. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>For example, you can try:<\/b><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/liposomal-magnesium-gymbeam.html\"><span style=\"font-weight: 400;\">Liposomal magnesium<\/span><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">If you want to learn more about liposomal supplements, you shouldn&#8217;t miss our article <\/span><a href=\"https:\/\/gymbeam.com\/blog\/liposomal-vitamins-and-minerals-an-exaggerated-hype-or-a-revolutionary-discovery\/\"><b>Liposomal Vitamins and Minerals \u2013 An Exaggerated Hype or A Revolutionary Discovery?<\/b><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_to_look_out_for_with_minerals\"><\/span>What to look out for with minerals?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">With minerals, you do not have to pay particular attention to how you combine them. Although there is often speculation whether <\/span><b>certain minerals interact negatively<\/b> <b>with each other<\/b><span style=\"font-weight: 400;\">, as a general user you need not be concerned.&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Can you combine calcium and magnesium?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">For example, the possible <\/span><b>negative effect of calcium on magnesium absorption<\/b><span style=\"font-weight: 400;\"> is often mentioned. However, this information is somewhat out of context. Magnesium absorption can be affected by <\/span><b>excessive non-physiological calcium<\/b> <b>doses<\/b><span style=\"font-weight: 400;\"> that one does not normally reach.&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">According to the results of a study in adolescent girls, there was no problem with the absorption of magnesium even if the <\/span><b>participants were taking 1800 mg of calcium daily<\/b><span style=\"font-weight: 400;\">. In order to have complete information, we should mention that the recommended daily dose of calcium for women is around 1000 mg. Thus, the <\/span><b>absorption of magnesium was not affected<\/b><span style=\"font-weight: 400;\"> even if this dose was exceeded almost two-fold. So, you do not have to worry about eating foods that contain both of these minerals, or using<\/span> <b>supplements with magnesium and calcium<\/b><b>.<\/b> <span style=\"font-weight: 400; color: #ff6600;\">[38]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Can zinc, iron and copper be combined?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Likewise, you may have heard that it is not good to <\/span><b>combine these three minerals<\/b><span style=\"font-weight: 400;\">, because you could work your way up to anaemia and other problems. There are studies that <\/span><b>confirm that a high copper intake in conjunction with zinc reduces zinc<\/b> <b>absorption.<\/b><span style=\"font-weight: 400;\"> However, if you are taking supplements, you do not have to worry about this effect. As the daily zinc requirement is approximately ten times higher than copper, it is unlikely that there is more copper than zinc in the supplement.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">However, some studies also mention the possible <\/span><b>negative impact of high levels of zinc on the absorption of copper or iron.<\/b><span style=\"font-weight: 400;\"> However, this would again be the case if there is an unphysiologically high intake of zinc at the expense of copper or iron. These problems should not occur within the framework of a balanced diet and reasonable supplementation of these trace elements with a quality dietary supplement. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[39\u201340]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Should you be worried about minerals deficiency?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">If you eat a varied diet, without leaving out some food groups, <\/span><b>you most likely do not have to worry about the lack of any minerals.<\/b><span style=\"font-weight: 400;\"> And if you still want to insure a sufficient intake, you can take the aforementioned <\/span><b>supplements, ideally in chelate form.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_does_the_need_for_minerals_change_during_pregnancy\"><\/span>How does the need for minerals change during pregnancy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b>Pregnant women<\/b><span style=\"font-weight: 400;\">, for whom specific <\/span><b>intake levels are often set in the general<\/b> <b>recommendations<\/b><span style=\"font-weight: 400;\">, should also be cautious. So, it is certainly not the case that they should double their intake of everything when pregnant. For a better idea, we will take a look at how much the need for these minerals will increase during pregnancy, according to the EFSA.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">By what percentage does the need for minerals increase in pregnancy?<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\" id=\"block-6674f793-4155-4cbf-9617-64b771e5985a\">\n<li>Calcium: 0%<\/li>\n\n\n\n<li>Phosphorus: 0%<\/li>\n\n\n\n<li>Magnesium: 0%<\/li>\n\n\n\n<li>Sodium: 0%<\/li>\n\n\n\n<li>Potassium: 0%<\/li>\n\n\n\n<li>Chlorine: 0%<\/li>\n\n\n\n<li>Sulphur: the recommended daily dose for sulphur is not specified<\/li>\n\n\n\n<li>Iron: 0%<\/li>\n\n\n\n<li>Zinc: 21 \u2013 23% (1.6 \u2013 2.9mg)<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li>Copper: 15.5% (0.2mg)<\/li>\n\n\n\n<li>Iodine: 33% (50\u03bcg)<\/li>\n\n\n\n<li>Fluoride: 0%<\/li>\n\n\n\n<li>Chromium: the recommended daily dose for chromium is not specified<\/li>\n\n\n\n<li>Cobalt: the recommended daily dose for cobalt is not specified<\/li>\n\n\n\n<li>Selenium: 0%<\/li>\n\n\n\n<li>Manganese: 0%<\/li>\n\n\n\n<li>Molybdenum: 0%<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">As can be seen from the list, <\/span><b>the need for minerals does not change during<\/b> <b>pregnancy<\/b><span style=\"font-weight: 400;\">, except for some exceptions. You should only increase your intake of zinc, copper and iodine.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1184284805-1124x750.jpg\" alt=\"How does the need for minerals change in pregnancy?\" class=\"wp-image-344496\" style=\"width:843px;height:563px\" title=\"How does the need for minerals change in pregnancy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1184284805-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1184284805-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1184284805-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1184284805-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">In today&#8217;s article, you can see for yourself <\/span><b>how important minerals are to the body<\/b> <b>and what they actually do<\/b><span style=\"font-weight: 400;\">. In addition to cognitive functions and the nervous system, they are also essential for healthy immunity, musculoskeletal system or energy metabolism.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">If you do not have enough of these minerals in your body, you may over time observe various symptoms such as <\/span><b>tiredness, poor quality of nails, skin or various health problems.<\/b><span style=\"font-weight: 400;\"> You shouldn&#8217;t underestimate their intake. It is ideal to stick to approximately the recommended quantity that we have indicated in the article. The easiest way to manage this is to eat <\/span><b>whole foods rich in micronutrients.<\/b><span style=\"font-weight: 400;\"> Examples include fruits, vegetables, meat, dairy products, cereals, etc.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">If for any reason you avoid a group of foods, it is appropriate to include<\/span><b> specific mineral supplements into your body<\/b><span style=\"font-weight: 400;\">. A well absorbed chelate form may be a great choice. Well, if you would like to learn more about vitamins, then you should not miss our article <\/span><a href=\"https:\/\/gymbeam.com\/blog\/the-complete-guide-to-vitamins-what-theyre-for-how-to-know-when-youre-deficient-and-how-much-to-take\/\"><b>Complete Vitamin Guide: What Are They for, How to Recognise A Deficiency and How Much to Take?<\/b><\/a><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you know someone among your friends who still underestimates the importance of minerals? Then be sure to share this article with them so they can learn what the different micronutrients crucial for.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>In today&#8217;s article we will take a closer look at minerals. We&#8217;ll discuss how they are classified, which foods are the best sources and how much you should take. We&#8217;ll also tell you how to recognise a mineral deficiency.<\/p>\n","protected":false},"author":100,"featured_media":344569,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":22,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[7619,6641,6869,6497],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-347070","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-immunity","10":"tag-minerals","11":"tag-nutritional-supplements","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Complete Guide to Minerals: Functions, Recommended Daily Intake, Deficiencies - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What are minerals for, what is the recommended daily intake, how to recognise a deficiency or excess? Learn more about minerals.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Complete Guide to Minerals: Functions, Recommended Daily Intake, Deficiencies - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"What are minerals for, what is the recommended daily intake, how to recognise a deficiency or excess? Learn more about minerals.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-10T13:36:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-30T06:27:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Navrh-bez-nazvu-2022-02-24T080637.453.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"27 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"A Complete Guide to Minerals: Functions, Recommended Daily Intake, Deficiencies\",\"datePublished\":\"2022-03-10T13:36:53+00:00\",\"dateModified\":\"2024-04-30T06:27:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/\"},\"wordCount\":5547,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Navrh-bez-nazvu-2022-02-24T080637.453.png\",\"keywords\":[\"health\",\"immunity\",\"minerals\",\"nutritional supplements\"],\"articleSection\":[\"Nutrition supplements\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/\",\"name\":\"A Complete Guide to Minerals: Functions, Recommended Daily Intake, Deficiencies - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Navrh-bez-nazvu-2022-02-24T080637.453.png\",\"datePublished\":\"2022-03-10T13:36:53+00:00\",\"dateModified\":\"2024-04-30T06:27:21+00:00\",\"description\":\"What are minerals for, what is the recommended daily intake, how to recognise a deficiency or excess? Learn more about minerals.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Navrh-bez-nazvu-2022-02-24T080637.453.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Navrh-bez-nazvu-2022-02-24T080637.453.png\",\"width\":1200,\"height\":628,\"caption\":\"Kompletn\u00ed pr\u016fvodce miner\u00e1ln\u00edmi l\u00e1tkami: Jak\u00e9 funkce pln\u00ed, kolik jich p\u0159ij\u00edmat a jak odhalit nedostatek?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"A Complete Guide to Minerals: Functions, Recommended Daily Intake, Deficiencies\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"A Complete Guide to Minerals: Functions, Recommended Daily Intake, Deficiencies - GymBeam Blog","description":"What are minerals for, what is the recommended daily intake, how to recognise a deficiency or excess? Learn more about minerals.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/","og_type":"article","og_title":"A Complete Guide to Minerals: Functions, Recommended Daily Intake, Deficiencies - GymBeam Blog","og_description":"What are minerals for, what is the recommended daily intake, how to recognise a deficiency or excess? Learn more about minerals.","og_url":"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/","og_site_name":"GymBeam Blog","article_published_time":"2022-03-10T13:36:53+00:00","article_modified_time":"2024-04-30T06:27:21+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Navrh-bez-nazvu-2022-02-24T080637.453.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"27 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"A Complete Guide to Minerals: Functions, Recommended Daily Intake, Deficiencies","datePublished":"2022-03-10T13:36:53+00:00","dateModified":"2024-04-30T06:27:21+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/"},"wordCount":5547,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Navrh-bez-nazvu-2022-02-24T080637.453.png","keywords":["health","immunity","minerals","nutritional supplements"],"articleSection":["Nutrition supplements"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/","url":"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/","name":"A Complete Guide to Minerals: Functions, Recommended Daily Intake, Deficiencies - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Navrh-bez-nazvu-2022-02-24T080637.453.png","datePublished":"2022-03-10T13:36:53+00:00","dateModified":"2024-04-30T06:27:21+00:00","description":"What are minerals for, what is the recommended daily intake, how to recognise a deficiency or excess? Learn more about minerals.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Navrh-bez-nazvu-2022-02-24T080637.453.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Navrh-bez-nazvu-2022-02-24T080637.453.png","width":1200,"height":628,"caption":"Kompletn\u00ed pr\u016fvodce miner\u00e1ln\u00edmi l\u00e1tkami: Jak\u00e9 funkce pln\u00ed, kolik jich p\u0159ij\u00edmat a jak odhalit nedostatek?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"A Complete Guide to Minerals: Functions, Recommended Daily Intake, Deficiencies"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/347070","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=347070"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/347070\/revisions"}],"predecessor-version":[{"id":565133,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/347070\/revisions\/565133"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/344569"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=347070"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=347070"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=347070"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=347070"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=347070"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}