Dispelling the Myth: What are the 60 minerals your body needs?

October 3, 2025 •

3 min read

The human body requires a precise balance of specific nutrients, but a common misconception is that we need a list as long as 60 minerals. In reality, the number of essential minerals is far fewer, and obtaining them primarily through a balanced, varied diet is key to supporting proper bodily functions.

Quick Summary

This article clarifies the popular myth about needing 60 minerals, explaining that the body requires a much smaller number of essential minerals. It details the difference between major (macro) and trace minerals, their vital functions, and how to ensure adequate intake through a healthy diet.

Key Points

Misconception Debunked: The body needs far fewer than 60 minerals, with only a limited number classified as truly essential.
Major vs. Trace: Essential minerals are divided into major (macro) minerals, needed in larger amounts, and trace minerals, required in smaller amounts.
Dietary Sources: A varied diet of whole foods, including fruits, vegetables, nuts, seeds, and lean proteins, is the best source for essential minerals.
Bioavailability Factors: Mineral absorption is affected by factors like the food source and interactions with other nutrients and compounds.
Supplement Caution: Supplements are not a substitute for a healthy diet and should only be used to correct deficiencies under medical advice.
Deficiency Risks: Common deficiencies in minerals like iron, iodine, and zinc can lead to significant health issues, including anemia, thyroid problems, and impaired immunity.

Debunking the Myth of 60 Essential Minerals

Contrary to some popular health claims, the human body does not require 60 minerals to function properly. Only a limited number of minerals are considered 'essential' for human health. These are inorganic elements that are crucial for normal body function. A healthy and varied diet is the best way to obtain these necessary micronutrients, with supplementation only recommended in specific circumstances under medical supervision.

The True Categories of Essential Minerals

Essential minerals are categorized into two groups based on the quantities needed: major (or macro) minerals and trace minerals.

Major Minerals

Major minerals are those needed in larger quantities, typically 100 milligrams (mg) or more per day. They include Calcium, Phosphorus, Potassium, Sodium, Chloride, Magnesium, and Sulfur. These minerals are vital for functions like building bones and teeth, maintaining fluid balance, and supporting nerve and muscle function.

Trace Minerals

Trace minerals are just as vital but needed in very small amounts, less than 100 mg per day. This group includes Iron, Zinc, Iodine, Copper, Manganese, Fluoride, Selenium, Chromium, and Molybdenum. Trace minerals play roles in areas such as oxygen transport, immune function, metabolism, and antioxidant activity.

Factors Affecting Mineral Bioavailability

Mineral bioavailability, the proportion of a mineral absorbed and used by the body, is influenced by several factors. Dietary components can act as enhancers (like Vitamin C improving iron absorption) or inhibitors (such as phytates in grains hindering zinc absorption). The source of the mineral (animal vs. plant) and individual factors like age and health also play a role.

Comparison of Major and Trace Minerals


Feature	Major Minerals (Macrominerals)	Trace Minerals (Microminerals)
Daily Requirement	More than 100 mg per day	Less than 100 mg per day
Body Stores	Used and stored in large quantities	Needed in small quantities but equally vital
Key Examples	Calcium, Phosphorus, Potassium, Sodium, Chloride, Magnesium, Sulfur	Iron, Zinc, Iodine, Copper, Manganese, Fluoride, Selenium, Chromium, Molybdenum
Primary Function	Building materials (bones), fluid balance, muscle/nerve function	Enzyme and hormone production, immune function, antioxidant activity

Ensuring a Mineral-Rich Diet

To ensure adequate intake of essential minerals, prioritize a diverse diet of whole foods. Include plenty of fruits and vegetables (especially leafy greens), nuts and seeds (like almonds, pumpkin seeds, and Brazil nuts), lean proteins and legumes (meat, beans, lentils), dairy products, seafood, and whole grains (oats, quinoa). Consuming a variety of these foods helps cover the spectrum of essential mineral needs.

For more detailed information on nutrient requirements, reputable sources like the National Institutes of Health provide comprehensive fact sheets on each essential mineral, available on their Office of Dietary Supplements website.

Common Mineral Deficiencies and Risks

Despite the smaller number of essential minerals, deficiencies can occur and lead to health problems. Iron deficiency can cause anemia. Iodine deficiency can affect thyroid function and mental development. Zinc deficiency can impair immunity and growth. Deficiencies in magnesium and calcium can impact bone and nerve function. Selenium deficiency can affect immune and thyroid health.

Conclusion

Understanding the actual nutritional needs of your body is the first step toward a healthier diet. The notion that the body needs what are the 60 minerals your body needs is a myth, as only a select group of major and trace minerals are truly essential. These vital nutrients, acquired most effectively through a balanced diet of diverse whole foods, play fundamental roles in everything from bone health to immune function. By focusing on nutrient-dense food choices, you can effectively support your body's needs and maintain optimal health without falling for nutritional exaggerations. For those with specific health conditions or dietary restrictions, consulting a healthcare professional is always the best approach to determining the appropriate course of action, which may or may not include supplementation.

Frequently Asked Questions

The human body needs a limited number of essential minerals, which are divided into major minerals and trace minerals. While the exact number of trace minerals continues to be studied, the widely accepted figure is much lower than 60.

The main difference is the quantity required by the body. Major minerals, such as calcium and magnesium, are needed in amounts greater than 100 mg daily. Trace minerals, like iron and zinc, are just as essential but required in much smaller amounts, less than 100 mg daily.

For most healthy individuals, a balanced diet is sufficient to meet mineral requirements. Supplements are not necessary for everyone and may carry risks if over-consumed. They are generally reserved for individuals with diagnosed deficiencies or specific health conditions, as determined by a healthcare provider.

Globally, some of the most common deficiencies include iron, iodine, and zinc. In certain populations, such as older adults, deficiencies in calcium and magnesium may also occur.

You can improve mineral absorption by eating a varied diet that includes foods rich in bioavailability enhancers. For example, pairing iron-rich plant foods with sources of vitamin C can boost absorption. Preparing legumes and grains through soaking can also reduce mineral inhibitors.

Yes, it is possible to consume too much of certain minerals, which can lead to toxicity. For example, excessive iron or selenium intake, often from high-dose supplements, can have negative health effects. It is important to adhere to recommended daily intakes and consult a doctor before starting new supplements.

To get a wide range of minerals, focus on nutrient-dense foods such as nuts and seeds, shellfish, cruciferous vegetables (like broccoli and kale), eggs, beans, whole grains, and leafy greens.