What are the minerals required in maximum quantity by our body? Nutrition Diet Explained

October 20, 2025 •

3 min read

The human body requires seven major or macrominerals in relatively large amounts, with calcium being the most abundant at nearly 2% of total body weight. Understanding what are the minerals required in maximum quantity by our body is a key step toward building a balanced diet that supports overall physiological function, from bone health to nerve transmission.

Quick Summary

This guide covers the essential macrominerals—calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur—discussing their roles, optimal intake, and key dietary sources to support vital bodily processes.

Key Points

Calcium is the most abundant mineral: Vital for bone and teeth structure, muscle function, and nerve signaling.
Macrominerals are needed in larger quantities: Your body needs more than 100 mg per day of macrominerals, such as calcium, phosphorus, and magnesium.
Electrolytes are crucial for fluid balance: Sodium, potassium, and chloride work together to regulate fluid levels and nerve impulses in the body.
A balanced diet prevents deficiency and excess: Consuming a variety of whole foods is the best way to get adequate amounts of all macrominerals while avoiding harmful excess, especially of sodium.
Minerals support numerous bodily functions: These include protein synthesis (sulfur), energy production (phosphorus), and enzyme reactions (magnesium).

Introduction to Macrominerals

In the context of nutrition, minerals are chemical elements that perform critical functions in the human body, such as building bones, regulating heartbeat, and assisting with enzyme and hormone production. They are broadly categorized into two groups based on the amounts the body needs: macrominerals (or major minerals) and trace minerals. Macrominerals are those required in quantities of 100 milligrams (mg) or more per day, while trace minerals are needed in much smaller amounts.

To ensure optimal health, a balanced and varied diet is the most effective way to obtain these essential nutrients. Relying heavily on processed foods can lead to imbalances, particularly excessive sodium and insufficient potassium. This article explores the seven macrominerals, their vital roles, and the best dietary sources to meet your body’s needs.

The Seven Macrominerals and Their Functions

Calcium

Calcium is the most abundant mineral in the body, essential for bone and teeth health. It is also involved in muscle contraction, blood clotting, and nerve function.

Key Functions: Builds bones and teeth, aids muscle contraction and nerve signaling, and helps with blood clotting.
Sources: Dairy, leafy greens, fortified foods, and canned fish with bones.

Phosphorus

The second most abundant mineral, phosphorus, is found in every cell and works with calcium for bone strength. It's crucial for DNA, RNA, and energy production (ATP).

Key Functions: Provides structural support for bones and teeth, forms part of DNA and ATP, and aids in cellular repair.
Sources: Meat, fish, poultry, eggs, dairy, nuts, and legumes.

Magnesium

Magnesium participates in over 300 enzyme reactions and is vital for muscle and nerve function, blood sugar control, and regulating blood pressure. Much of it is stored in bones.

Key Functions: Supports muscle and nerve function, regulates blood sugar and blood pressure, and is crucial for protein synthesis.
Sources: Leafy greens, nuts, seeds, legumes, whole grains, and dark chocolate.

Sodium

Sodium, a key electrolyte, maintains fluid balance, regulates blood pressure, and supports nerve and muscle function. Excessive intake, common in processed foods, can lead to hypertension.

Key Functions: Maintains fluid balance and blood pressure, aids nerve impulse transmission and muscle contraction.
Sources: Table salt and processed foods.

Potassium

Potassium, another critical electrolyte, works with sodium to maintain fluid balance and electrical communication. It's essential for nerve signaling and muscle contraction, and a potassium-rich diet can help counter negative sodium effects.

Key Functions: Regulates fluid balance, supports nerve function and muscle contractions, and helps manage blood pressure.
Sources: Dried apricots, lentils, potatoes, bananas, spinach, and avocados.

Chloride

Chloride helps balance fluids and maintain pH levels with sodium and potassium. It's also part of stomach acid (HCl), vital for digestion and nutrient absorption.

Key Functions: Fluid balance, acid-base balance, and production of stomach acid.
Sources: Table salt, processed foods, seaweed, tomatoes, and lettuce.

Sulfur

Sulfur is a component of methionine and cysteine, amino acids crucial for protein synthesis and enzyme function. It aids DNA repair and protects cells. Most sulfur comes from protein-rich foods.

Key Functions: Component of sulfur-containing amino acids, aids in protein synthesis, and supports cellular function.
Sources: Meat, fish, poultry, eggs, legumes, and nuts.

Comparison: Macrominerals vs. Trace Minerals


Feature	Macrominerals	Trace Minerals (Microminerals)
Daily Requirement	Needed in larger quantities (over 100 mg/day)	Needed in much smaller quantities (under 100 mg/day)
Examples	Calcium, Phosphorus, Magnesium, Sodium, Potassium, Chloride, Sulfur	Iron, Zinc, Copper, Iodine, Manganese, Fluoride, Selenium
Primary Roles	Largely structural (bones) and regulatory (fluid balance, nerve function)	Regulatory (enzyme cofactors, hormone synthesis, metabolic pathways)
Source	Found widely in many foods, including dairy, meat, legumes, and greens	Found in smaller amounts in a variety of foods, often dependent on soil content
Deficiency Risk	Can occur with poor diet, certain health conditions, or medication	Can occur but often linked to soil quality, restricted diets, or specific deficiencies

Ensuring Adequate Intake

For most healthy adults, a balanced diet provides sufficient macrominerals. Include a variety of whole foods such as dairy, leafy greens, nuts, seeds, legumes, fruits, vegetables, whole grains, and protein sources. Individuals with specific health issues or restricted diets should consult a healthcare professional for personalized advice or potential supplementation.

Conclusion

Macrominerals are fundamental to numerous bodily functions. A healthy diet ensures adequate intake, supporting bone structure, fluid balance, and nerve function. Both deficiencies and excessive intake, particularly of sodium, can be harmful. A balanced diet focusing on whole, unprocessed foods is key for a well-nourished body and long-term health.

Learn more about the specific functions of vitamins and minerals from authoritative sources like the Better Health Channel.

Frequently Asked Questions

The primary difference lies in the quantity the body needs. Macrominerals are required in larger amounts (over 100 mg/day), while trace minerals are needed in much smaller quantities (less than 100 mg/day). Both are essential for proper bodily functions.

The seven macrominerals are calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. These are required by the body in the largest quantities for various physiological processes.

Calcium is the most abundant mineral in the human body. Over 99% of it is stored in the bones and teeth, providing them with structural strength and flexibility.

While sodium is a vital electrolyte for nerve and muscle function and fluid balance, consuming too much can lead to high blood pressure and an increased risk of heart disease and stroke. Most of the sodium consumed in a modern diet comes from table salt and processed foods.

Good sources of potassium include fruits and vegetables like dried apricots, lentils, bananas, potatoes, spinach, and avocados. Many processed foods, however, can be low in potassium.

Magnesium is a cofactor in more than 300 enzyme systems. Its functions include regulating nerve and muscle function, maintaining blood pressure and blood sugar levels, and contributing to bone strength and protein synthesis.

For most healthy individuals, a balanced and varied diet that includes plenty of whole foods, fruits, vegetables, nuts, and dairy products should provide adequate amounts of all the necessary macrominerals. Supplements are typically only recommended by a healthcare professional in cases of deficiency or specific health conditions.