The Ultimate Guide: How to get all the minerals you need?

October 9, 2025 •

5 min read

Did you know that your body requires at least 23 different mineral elements, from calcium for your bones to zinc for your immune system, to function correctly? This comprehensive guide focuses on how to get all the minerals you need by leveraging smart dietary choices, maximizing absorption, and understanding when supplements are a suitable option.

Quick Summary

This guide provides an in-depth look at essential macrominerals and trace minerals, outlining their functions, primary food sources, and strategies for maximizing absorption. It contrasts mineral intake from food versus supplements and discusses how a balanced diet can prevent common deficiencies.

Key Points

Prioritize whole foods: Build your diet around mineral-rich fruits, vegetables, whole grains, nuts, seeds, and lean proteins for optimal intake.
Enhance absorption: Improve your body's ability to absorb minerals by pairing iron-rich plant foods with Vitamin C and soaking legumes to reduce phytic acid.
Combine smartly: Pair Vitamin D with calcium to boost uptake, but avoid consuming high-calcium foods and iron-rich foods at the same time.
Understand bioavailability: Recognize that mineral absorption varies by source; for example, heme iron from meat is more readily absorbed than non-heme iron from plants.
Focus on variety: Eating a wide array of foods ensures you receive a spectrum of both macrominerals and trace minerals, preventing a shortfall in any one area.
Consult a professional: For concerns about deficiencies, consult a doctor or registered dietitian before starting any supplements.

Understanding the role of essential minerals

Minerals are inorganic elements that are essential for countless bodily functions, from building bones and teeth to regulating nerve function and fluid balance. They are categorized into two groups: macrominerals, which the body needs in larger amounts, and trace minerals, which are required in smaller quantities. A balanced intake of these micronutrients is crucial for maintaining overall health and preventing deficiencies that can lead to various health issues, such as fatigue, weakened immunity, and chronic disease.

Essential macrominerals and their sources

Macrominerals are the foundation of many vital processes. Incorporating a variety of foods rich in these minerals is key to meeting your body's daily requirements naturally.

Calcium

Function: Builds strong bones and teeth, aids nerve function, and supports muscle contraction.
Sources: Dairy products (milk, yogurt, cheese), leafy green vegetables (kale, bok choy), fortified plant-based milk alternatives, and some fish with edible bones (sardines).

Magnesium

Function: Involved in energy production, protein synthesis, and muscle and nerve function.
Sources: Nuts and seeds (pumpkin seeds, almonds), leafy green vegetables (spinach), legumes, whole grains, and dark chocolate.

Potassium

Function: Regulates fluid balance and supports nerve signals and muscle contractions.
Sources: Bananas, sweet potatoes, spinach, avocados, beans, and yogurt.

Sodium and Chloride

Function: Work together to control fluid balance and blood pressure.
Sources: Primarily from table salt, but also naturally present in some unprocessed foods.

Essential trace minerals and their sources

While needed in smaller amounts, trace minerals are equally critical for health. Many are found in protein-rich foods, but plant-based sources are also plentiful.

Iron

Function: Crucial for producing hemoglobin, which transports oxygen in the blood.
Sources: Red meat, poultry, fish (heme iron, which is highly absorbable), legumes, spinach, fortified cereals, and dried fruits (non-heme iron).

Zinc

Function: Vital for immune function, DNA synthesis, and wound healing.
Sources: Shellfish (oysters are especially high), meat (beef, crab), pumpkin seeds, legumes, and nuts (cashews).

Selenium

Function: Acts as an antioxidant, supports thyroid function, and is important for hair and nail health.
Sources: Brazil nuts (extremely high content), fish, shellfish, eggs, and mushrooms.

Maximizing mineral absorption from your diet

Consuming mineral-rich foods is only half the battle; maximizing absorption is crucial for optimal nutrition. Bioavailability can be affected by food pairings, preparation methods, and other dietary factors.

Strategic food pairings

Combine Vitamin C and iron: The ascorbic acid in Vitamin C significantly enhances the absorption of non-heme iron from plant sources. For instance, pairing a spinach salad with orange slices or adding bell peppers to a lentil stew can be highly effective.
Boost calcium absorption with Vitamin D: These two nutrients work synergistically. Combining fortified dairy or plant-based milks (calcium) with fatty fish or sun exposure (Vitamin D) can improve calcium uptake.
Avoid certain combinations: Some nutrients can compete for absorption. For example, calcium can interfere with iron absorption. It's best to separate intake of very high-calcium and high-iron foods or supplements by a couple of hours.

Proper food preparation

Soak and sprout legumes and grains: Phytic acid in these foods can bind to minerals like iron, zinc, and calcium, reducing their absorption. Soaking and sprouting helps deactivate phytic acid, making these minerals more available to the body.
Keep the peel: Many fruits and vegetables, like potatoes and cucumbers, contain a significant portion of their minerals in their skin. Washing thoroughly and eating with the peel can boost your intake.
Choose cooking methods wisely: Steaming vegetables often preserves more nutrients than boiling, where minerals can leach into the water. If you do boil, save the mineral-rich water for soups or sauces.

The great debate: food vs. supplements

For most healthy individuals, a varied and balanced diet is the best way to get all the minerals you need. However, there are scenarios where supplements can play a beneficial role.

Whole foods vs. supplements comparison


Feature	Whole Foods	Supplements
Nutrient Synergy	Provides a complex mix of vitamins, minerals, and phytochemicals that work together for better absorption and health benefits.	Deliver isolated nutrients, which may not be as effective without their natural co-factors.
Absorption	Generally absorbed more easily and efficiently by the body.	Absorption can vary, and high doses can sometimes be less efficient or even harmful.
Nutrient Balance	Supports a balanced intake, as the body can regulate absorption based on needs.	Risk of overconsumption, as supplements can provide very high doses of single nutrients, leading to toxicity.
Fiber & Bulk	Provides dietary fiber, which is crucial for digestive health and not found in supplements.	Lacks dietary fiber.
Application	Primary strategy for daily nutrition needs.	Used to address specific, diagnosed deficiencies under medical guidance, or for those with dietary restrictions.

Potential deficiencies and at-risk groups

Certain groups may be at a higher risk of developing mineral deficiencies, including pregnant women, older adults, and those with specific dietary restrictions like vegetarian or vegan diets. Signs of deficiency can include fatigue (iron), muscle cramps (magnesium), or weakened immunity (zinc). People following plant-based diets should pay special attention to nutrients like iron, zinc, calcium, and iodine, as these are sometimes less bioavailable from plant sources. Fortified foods and strategic planning can help fill these gaps. For more comprehensive guidance, consult the NHS on eating a balanced diet.

Conclusion: A holistic approach to mineral nutrition

Ultimately, a successful strategy for how to get all the minerals you need centers on a holistic and mindful approach to nutrition. By prioritizing whole, unprocessed foods and incorporating a diverse range of fruits, vegetables, legumes, nuts, and proteins, you provide your body with the natural synergy of nutrients it craves. Understanding how to enhance absorption through smart food pairings and preparation techniques empowers you to get the most out of every meal. While supplements have their place for addressing specific deficiencies, a nutrient-dense diet remains the most effective and sustainable path to optimal mineral intake and long-term health.

A note on supplements

Before starting any supplement regimen, it is important to consult with a healthcare provider. They can help determine if a deficiency exists and recommend the appropriate dosage. High doses of certain minerals can be toxic, so professional guidance is always recommended.

Frequently Asked Questions

The primary difference lies in the quantity the body needs. Macrominerals like calcium and magnesium are required in larger amounts, while trace minerals such as iron and zinc are needed in much smaller quantities, though they are equally vital.

To enhance the absorption of non-heme iron from plant sources, consume it with foods rich in Vitamin C. For example, add bell peppers to a lentil dish or have an orange with your breakfast cereal.

Experts agree that obtaining minerals from a varied, balanced diet is the best approach for most healthy individuals. Whole foods provide a complex mix of nutrients that work together synergistically. Supplements should be used to address specific deficiencies under medical guidance.

Symptoms can vary depending on the mineral, but common signs of deficiency include persistent fatigue and weakness (iron), muscle cramps or weakness (magnesium), and brittle hair or nails (iron, zinc).

While plant-based diets can be very healthy, they require careful planning, as some minerals like iron, zinc, and calcium can be less bioavailable from plant sources. Strategic food pairings, fortification, and, in some cases, supplementation can help meet nutritional needs.

Some cooking methods, like boiling, can cause minerals to leach into the water, resulting in loss. Steaming vegetables, using minimal water, and saving cooking water for other dishes can help preserve mineral content.

It is difficult to consume a toxic level of minerals solely from food sources. The body is typically very good at regulating mineral absorption from food. However, overconsumption of some mineral supplements, especially in high doses, can be harmful and lead to toxicity.