The 17 essential minerals: Macrominerals and trace minerals
Minerals are inorganic elements that are crucial for the proper functioning of the human body. They are obtained through food and are classified based on the amount the body needs. Macrominerals are required in larger amounts, while trace minerals are needed in very small quantities. Together, these minerals support everything from building strong bones to regulating metabolism and nerve function.
Macrominerals: The vital seven
These minerals are needed in amounts greater than 100 mg per day. The seven macrominerals are calcium, phosphorus, potassium, sulfur, sodium, chloride, and magnesium.
1. Calcium
Calcium is the most abundant mineral in the body, primarily stored in bones and teeth. It is essential for bone strength, muscle contraction, blood clotting, and nerve signaling.
- Food sources: Dairy products (milk, yogurt, cheese), fortified plant-based milks, leafy greens (kale, bok choy), canned fish with bones.
- Deficiency symptoms: Osteoporosis (weak, brittle bones), rickets in children, and osteomalacia in adults.
2. Phosphorus
Working closely with calcium, phosphorus is crucial for building bones and teeth. It is also part of every cell membrane (phospholipid bilayer) and is essential for energy production (ATP) and cell growth.
- Food sources: Milk, meat, poultry, fish, eggs, nuts, and whole grains.
- Deficiency symptoms: Extremely rare but can cause bone loss, fatigue, and muscle weakness.
3. Potassium
As an electrolyte, potassium is vital for maintaining fluid balance, nerve function, and muscle contraction, including regulating a steady heartbeat. A diet rich in potassium may also help lower blood pressure.
- Food sources: Leafy greens, potatoes, bananas, citrus fruits, and legumes.
- Deficiency symptoms: Hypokalemia, which can cause muscle weakness, fatigue, and heart rhythm abnormalities.
4. Sulfur
Found in protein-rich foods, sulfur is a component of the amino acids methionine and cysteine. It is necessary for building and repairing DNA, protecting cells from damage, and maintaining healthy skin and hair.
- Food sources: Meat, eggs, fish, and allium vegetables (garlic, onions).
- Deficiency symptoms: There is no recommended daily allowance, and deficiency is rare for those consuming adequate protein.
5. Sodium
Sodium is an electrolyte that controls blood pressure and volume, helps nerves and muscles function correctly, and moves nutrients into cells. Most people consume more than enough sodium through table salt and processed foods.
- Food sources: Table salt, processed meats, cheese, canned soups, and bread.
- Deficiency symptoms: Hyponatremia, which can occur from excessive sweating or certain medical conditions, and can cause nausea, headache, and fatigue.
6. Chloride
Working with sodium, chloride is an electrolyte that maintains fluid balance and produces hydrochloric acid for proper digestion. It is primarily consumed as sodium chloride (table salt).
- Food sources: Table salt, seaweed, tomatoes, and olives.
- Deficiency symptoms: Extremely rare, typically occurring with severe vomiting or diarrhea.
7. Magnesium
Magnesium is involved in over 300 biochemical reactions, including protein and energy production, nerve function, and blood glucose regulation. It is essential for strong bones and a healthy immune system.
- Food sources: Leafy greens, nuts, seeds, whole grains, and legumes.
- Deficiency symptoms: Early signs include nausea, fatigue, and weakness; severe deficiency can cause muscle contractions, seizures, and abnormal heart rhythms.
Trace minerals: The necessary ten
These minerals are required in much smaller amounts, but they are just as crucial for overall health. The ten trace minerals are iron, zinc, copper, iodine, selenium, manganese, molybdenum, chromium, cobalt, and fluoride.
8. Iron
Iron is vital for making hemoglobin, the protein in red blood cells that transports oxygen throughout the body. It is also important for immune function, energy metabolism, and hormone synthesis.
- Food sources: Red meat, fortified cereals, beans, lentils, spinach, nuts.
- Deficiency symptoms: Anemia, causing fatigue, weakness, poor concentration, and a weakened immune system.
9. Zinc
Zinc is a component of hundreds of enzymes and is involved in immune function, wound healing, protein synthesis, and cell growth. It also supports brain function and the senses of taste and smell.
- Food sources: Oysters, red meat, poultry, beans, nuts, and dairy.
- Deficiency symptoms: Impaired growth and immunity, hair loss, diarrhea, and delays in wound healing.
10. Copper
Copper is a cofactor for enzymes involved in energy production, iron metabolism, and connective tissue formation. It also protects against free-radical damage as a component of the antioxidant enzyme superoxide dismutase.
- Food sources: Oysters, nuts, seeds, mushrooms, and organ meats.
- Deficiency symptoms: Anemia, bone fragility, and impaired immune function.
11. Iodine
Iodine is essential for producing thyroid hormones, which regulate metabolism, protein synthesis, and growth. It is especially critical for fetal and infant brain development.
- Food sources: Iodized salt, seaweed, fish, and dairy products.
- Deficiency symptoms: Goiter (enlarged thyroid gland), hypothyroidism, and developmental delays in children.
12. Selenium
Selenium is a powerful antioxidant that protects against oxidative stress and supports immune function and thyroid hormone metabolism. Its content in soil determines the amount found in food.
- Food sources: Brazil nuts, seafood, organ meats, and grains.
- Deficiency symptoms: Keshan disease (a form of heart disease) and impaired immune response.
13. Manganese
Manganese is a cofactor for enzymes involved in metabolism, bone formation, and antioxidant defense. It is stored in bones and organs like the liver, pancreas, and kidneys.
- Food sources: Whole grains, nuts, leafy vegetables, and tea.
- Deficiency symptoms: Extremely rare in humans, but animal studies suggest impaired growth and reproductive function.
14. Molybdenum
This trace mineral is required by several enzymes that metabolize sulfur-containing amino acids and break down drugs and toxins. A deficiency is extremely rare due to its widespread presence in foods.
- Food sources: Legumes, grains, nuts, meat, and dairy.
- Deficiency symptoms: Only documented in cases of genetic mutation or prolonged tube feeding without supplementation.
15. Chromium
Chromium helps the body use insulin more effectively to regulate blood sugar levels. It is also involved in the metabolism of carbohydrates and fats.
- Food sources: Whole grains, broccoli, green beans, and meat.
- Deficiency symptoms: Impaired glucose tolerance and insulin resistance.
16. Cobalt
Cobalt is an essential component of vitamin B12 (cobalamin), which is crucial for nerve function, red blood cell production, and DNA synthesis. It cannot be produced by the body and is sourced through diet.
- Food sources: Meat, fish, milk, and fermented soy products.
- Deficiency symptoms: Vitamin B12 deficiency (pernicious anemia), leading to fatigue, weakness, nerve damage, and memory issues.
17. Fluoride
Fluoride strengthens tooth enamel and bones, helping to prevent dental cavities and support bone density. It is beneficial throughout life, but especially during childhood when teeth are developing.
- Food sources: Fluoridated water, tea, coffee, and marine fish.
- Deficiency symptoms: Increased risk of dental caries and weakened bones.
Comparison of macrominerals and trace minerals
To understand the role of these essential elements, it's helpful to compare the two classifications.
| Feature | Macrominerals | Trace Minerals |
|---|---|---|
| Daily Quantity Needed | Greater than 100 mg | Less than 100 mg |
| Key Examples | Calcium, Magnesium, Sodium | Iron, Zinc, Copper, Iodine |
| Primary Roles | Structural components (bones), fluid balance (electrolytes) | Enzyme cofactors, metabolism, antioxidant defense |
| Toxicity Risk | Generally lower risk from food, higher risk from supplements | Can be toxic at high doses, especially from supplements |
| Typical Diet Intake | Often sufficient, though certain individuals may be deficient (e.g., calcium) | Often sufficient, but deficiencies can occur due to low intake or poor absorption |
Achieving a balanced mineral intake
For most people, the best way to get enough of all 17 minerals is to eat a varied, balanced, and healthy diet rich in whole foods. Focusing on a diverse range of fruits, vegetables, whole grains, lean proteins, and dairy (or fortified alternatives) can help ensure adequate intake. Whole grains, for example, are a good source of manganese, while leafy greens provide magnesium and potassium.
The role of supplementation
While supplements can be beneficial in certain circumstances, they are not a substitute for a healthy diet. Supplements may be recommended for individuals with specific health conditions, dietary restrictions (like vegans), or during certain life stages, such as pregnancy. However, high doses of some minerals from supplements can be harmful, and it is best to consult with a healthcare professional before starting supplementation. For instance, high calcium intake from supplements has been linked to increased heart disease risk. For more information on dietary guidelines, the Dietary Guidelines for Americans provides comprehensive recommendations.
Conclusion
Understanding what are the 17 minerals your body needs is the first step toward a healthier lifestyle. These essential nutrients play an indispensable role in maintaining bodily functions, and a deficiency in any one of them can have significant health consequences. By focusing on a diverse, whole-food diet, you can support your body's needs and ensure it has the building blocks for optimal performance. Always prioritize obtaining nutrients from food, and use supplements judiciously under professional guidance to maintain a balanced and healthy mineral intake.
