7 Essential Minerals Your Body Needs That Nobody Talks About

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Minerals are essential inorganic elements found naturally on the earth and in various foods. These vital nutrients are crucial for numerous bodily functions, including growth, development, and overall health maintenance. Our bodies rely on minerals to support various physiological processes, such as building strong bones, transmitting nerve impulses, and regulating fluid balance. Each mineral has specific functions. A well-balanced diet that includes a variety of foods is necessary to ensure we obtain the vital minerals our bodies need to operate effectively and maintain optimal health.

Recent research has established robust connections between insufficient consumption of specific nutrients and an increased risk of developing chronic diseases. These conditions include certain types of cancer, cardiovascular disease, diabetes, osteoporosis, and even mental health issues such as depression (Gropper, 2023). Ensuring a balanced diet rich in these vital minerals is crucial for reducing the risk of these severe health problems.

7 Essential Minerals Your Body Needs 

The seven essential minerals are magnesium, potassium, zinc, selenium, chromium, iron, and iodine. These minerals are crucial for our body to function optimally.

1. Magnesium 

Magnesium plays a crucial cofactor in more than 300 enzymatic reactions within the body, making it indispensable for overall health and vitality. This essential mineral is vital for various biochemical processes that sustain our well-being (Jahnen-Dechent & Ketteler, 2012). One of its primary functions is to support muscle and nerve activity, enabling smooth and coordinated muscle contractions while facilitating effective communication between nerve cells. Moreover, magnesium contributes to the regulation of blood pressure, thereby enhancing cardiovascular health. It achieves this by promoting the relaxation of blood vessels, which helps to maintain a healthy blood flow and supports a normal heart rhythm (Gröber et al., 2015). Through these various functions, magnesium underpins many of the body’s critical systems, helping to ensure we feel our best physically and mentally (Botturi et al., 2020).

Foods Rich in Magnesium:

• Dark Chocolate: One ounce contains approximately 65 milligrams of magnesium.
• Avocado: One medium fruit provides about 58 milligrams of magnesium.
• Seeds: Flax, pumpkin, and chia seeds are all excellent sources of magnesium.
• Nuts: Almonds, cashews, and Brazil nuts are good sources of magnesium.
• Legumes: Lentils, beans, chickpeas, peas, and soybeans are excellent sources of magnesium.
• Whole Grains: One cup of cooked buckwheat yields 86 milligrams of magnesium.
• Tofu: A 3.5-ounce serving contains approximately 35 milligrams of magnesium.
• Fatty Fish: A 3.5-ounce serving of salmon, mackerel, or halibut provides about 30 milligrams of magnesium.

Supplemental Magnesium Comes in Different Forms

It’s essential to understand how much magnesium your body needs and the differences between the various types of magnesium. Magnesium citrate, oxide, or sulphate are good options if you’re using magnesium for constipation. Magnesium glycinate or L-threonate may be the best choices for brain health. Magnesium glycinate or magnesium citrate might be the most effective if you’re dealing with restless legs. Consulting with a healthcare provider or a representative at your local natural supplement store can help you choose the right type of magnesium.

Quality Magenisum Supplements

1. Health First Magnesium Bisglycinate 200 Supreme 180 caps

Features & Benefits:

• 200 mg of elemental magnesium per vegetable capsule
• Magnesium is bound to bis-glycinate, citrate, and oxide salts for optimal bioavailability and intestinal support.

2. Natural Factors Magnesium Citrate 150 mg Capsules

Features and Benefits:

• Aids in the development of strong bones and teeth
• Supports the nervous system during times of stress
• Calms muscle spasms and relaxes tight muscles.
• Supports cardiovascular health
• Helps metabolize fats, proteins and carbohydrates
• Helps to maintain bones, teeth, tissue formation, and muscle function

3. Naka Platinum PRO L-Threonate Magnesium 144mg

Features and Benefits:

• Improves short & long-term memory.
• Improves working memory.
• Eases the response to stressful events.
• Supports mental clarity, attention capacity & cognitive function during aging.
• Alleviate stress due to anxiety.

2. Potassium 

Potassium is a mineral that helps maintain the electrochemical balance across cell membranes in the human body (Lanham-New et al., 2012). This delicate balance is crucial for several physiological functions, including the transference of nerve impulses and muscle contraction. Specifically, potassium supports the rhythmic contractions of smooth muscles and the heart and facilitates skeletal muscle contraction, enabling the release of hormones (Jackson, 2017). 

An essential aspect of potassium regulation occurs in the kidneys, where levels of this mineral are meticulously controlled by a hormone known as aldosterone (McLean & Wang, 2021). Aldosterone acts as a messenger, signalling the kidneys and colon to enhance the absorption of sodium into the bloodstream while simultaneously regulating the amount of potassium excreted in the urine (Tsilosani et al., 2022). This dynamic process results in increased sodium levels, which prompts the body to retain more water within the bloodstream, consequently elevating blood volume. This intricate interplay ensures that potassium levels remain balanced, supporting overall health and efficient bodily functions.

Foods Rich in Potassium:

• Bok choy, 1 cup cooked (630 milligrams)
• Potato, medium (610 milligrams)
• White beans, 1/2 cup (600 milligrams)
• Beets, 1 cup (520 milligrams)
• Brussels sprouts, 1 cup cooked (500 milligrams)
• Banana, one medium (420 milligrams)
• Tomato juice, canned 1/2 cup (556 milligrams)
• Carrot juice, canned 1 cup (689 milligrams)

Source: (Weaver, 2013)

3. Zinc

Zinc is an essential trace element that the body cannot produce independently, so it must be obtained through dietary sources or supplements (Stiles et al., 2024). This mineral plays a multifaceted role in maintaining a healthy immune system, ensuring the body can effectively defend itself against infections and illnesses (Kiouri et al., 2023). 

Beyond its immune-boosting properties, zinc is integral to several physiological processes that keep our bodies functioning optimally. It is involved in metabolism, aiding in the efficient conversion of food into energy. In terms of reproductive health, zinc supports hormonal balance and fertility. Additionally, it contributes significantly to cognitive functions, influencing areas such as memory and learning (Warthon-Medina et al., 2015). 

Zinc is also crucial for cellular growth and development, playing a key role during periods of rapid growth, such as childhood and adolescence (Kawade, 2012). Furthermore, it is vital for maintaining the senses of smell and taste, ensuring that we can fully experience the flavours and aromas of food (Russell, 1983). The body primarily stores zinc in the muscles and bones (O’Connor et al., 2020).

 Foods Rich in Zinc:

Oysters are exceptionally high in zinc, offering more zinc per serving than any other food (Huth et al., 2013). Due to its widespread consumption in the United States, beef accounts for about 20% of zinc intake from food (Huth et al., 2013). Eggs and dairy products also provide zinc.

While beans, nuts, and whole grains contain zinc, the bioavailability of zinc from these plant sources is lower than that from animal foods (King et al., 2016). This is because these plant foods contain phytates, the phosphorus storage form in plants. Phytates can bind to minerals, such as zinc, in the intestine, forming an insoluble complex inhibiting zinc absorption. 

Quality Zinc Supplements

1. NOW Zinc Glycinate 30mg

Features & Benefits 

• Supports immune function.
• Helps in connective tissue formation.
• It helps maintain healthy skin.
• It helps the body to metabolize carbohydrates, proteins and fats.
• Maintains good health.
• Highly Bioavailable Bisglycinate form.

2. Health First Zinc Plus Copper 50mg/2mg

Features & Benefits 

• It contains 50 mg of zinc citrate and 2 mg of copper.
• Balanced ratio of key minerals.
• Excellent support for immune and skin health.

4. Selenium 

The trace mineral selenium is a key component of numerous enzymes and proteins known as selenoproteins. These specialized proteins play crucial roles in several biological activities, such as protecting cells from oxidative damage and infections (Zhang et al., 2023). Additionally, selenoproteins contribute significantly to reproductive health and are essential for adequately metabolizing thyroid hormones, influencing overall hormonal balance and well-being (Köhrle et al., 2005).

Selenium is measured in micrograms (mcg). According to the National Institutes of Health (NIH) (Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids, 2000), here are the recommended daily amounts of selenium based on age:

• 0 to 6 months: 15 mcg
• 7 months to 3 years: 20 mcg
• 4 to 8 years: 30 mcg
• 9 to 13 years: 40 mcg
• 14 years and older: 55 mcg
• Individuals who are pregnant or breastfeeding may require up to 70 mcg of selenium per day.

Foods Rich in Selenium: 

Selenium can be found in protein-rich foods, including lean meats, poultry, eggs, seafood, beans, peas, lentils, nuts, seeds, and soy products. Foods exceptionally high in selenium include pork, beef, turkey, chicken, fish, shellfish, and eggs (Lei et al., 2022).

Quality Selenium Supplements

1. NOW Selenium 200 mcg Yeast Free

Features & Benefits 

• It acts as an antioxidant.
• It helps maintain healthy body cells and tissues.
• Veg capsule delivery for improved absorption.
• Yeast-free.
• Vegetarian/Vegan.

2. Natural Factors SelenoExcell Selenium 200 mcg

Features & Benefits 

• Potent antioxidant.
• Free radical scavenger.
• Promotes fertility.
• Assists with detoxification.
• Supports healthy immune function.

5. Chromium

Chromium is vital for metabolizing carbohydrates, proteins, and fats (Pala et al., 2020). It also significantly affects how insulin helps the body regulate blood sugar levels. Insulin is a hormone that converts sugars and starches into energy needed for daily activities. Chromium enhances insulin activity, and dietary supplementation with chromium has demonstrated that it can improve glucose metabolism, likely lowering blood glucose levels (Sharma et al., 2011).

Additionally, chromium is believed to suppress appetite and prompt the body’s heat production, which may accelerate energy expenditure and reduce weight by decreasing the body’s fat. There are several forms of chromium, and chromium picolinate is suggested as a potential aid for weight loss (Tian et al., 2013).

Several Different Forms of Chromium Supplements:

• Chromium picolinate
• Chromium chloride
• Chromium nicotinate/polynicotinate
• Chromium chelate
• Chromium citrate

While earlier research has indicated that the body most efficiently absorbs chromium picolinate, growing concerns surround this particular form of chromium. Specifically, it has been suggested that chromium picolinate may lead to oxidative damage in cells, raising questions about its overall safety and potential long-term effects on health (Golubnitschaja & Yeghiazaryan, 2012).

Potential drug interactions

Chromium supplementation has the potential to interact with various medications, which may affect their efficacy or cause unwanted side effects. Specifically, individuals are taking antacids, beta-blockers, and proton pump inhibitors (National Institutes of Health, n.d.).

Moreover, individuals with diabetes who are on insulin therapy should closely monitor their blood glucose levels, and corticosteroids, anti-inflammatory drugs, may interact with chromium, leading to changes in glucose metabolism and requiring adjustments in medication dosages (Jamilian et al., 2018) (Anderson et al., 1997).

Foods Rich in Chromium:

Chromium can be found in various foods, including meats, grain products, fruits, vegetables, nuts, spices, brewer’s yeast, beer, and wine. However, the amount of chromium in these foods varies significantly based on local soil and water conditions and the agricultural and manufacturing processes used in their production (Anderson et al., 1992).

Quality Selenium Supplements

Health First GTF Chromium

Features & Benefits 

• Supports healthy glucose levels.
• It can help the body metabolize protein, carbohydrates and fat.
• Contains 200 mcg of Chromium Chelavite®, an absorbable form of chromium.

6. Iron 

Iron is essential for the body’s growth and development (Donker et al., 2021). This major nutrient is key in producing hemoglobin, a crucial protein in red blood cells that transports oxygen from the lungs throughout the body (Hirota, 2019). Iron also contributes to the formation of myoglobin, a protein that delivers oxygen directly to the muscles, enabling them to function effectively (Nasir et al., 2023). Besides these functions, iron is also necessary for synthesizing certain hormones, underlining its importance in maintaining various bodily processes and overall health (Badenhorst et al., 2022).

Iron supplements can cause gastrointestinal issues, including heartburn, flatulence, diarrhea, nausea, constipation, and abdominal cramps (Tolkien et al., 2015). To mitigate these side effects, staying well hydrated by drinking plenty of fluids is essential. 

Foods Rich In Iron: 

Lean meats and seafood are the richest sources of heme iron in the diet (Cross et al., 2012). Non-heme iron can be found in nuts, beans, vegetables, and fortified grain products (Piskin et al., 2022). Approximately half of the dietary iron consumed in the United States comes from bread, cereals, and other grain products (Murray-Kolbe & Beard, n.d.). While breast milk contains highly bioavailable iron, it does not provide enough to meet the needs of infants older than 4 to 6 months. Wheat and various flours are fortified with iron in the United States, Canada, and many other countries. Additionally, infant formulas are fortified with 12 mg of iron per litre (Baker & Greer, 2010).

Quality Iron Supplements

1. Hubner Iron Vital 500ml

Features & Benefits Medicinal ingredients: 

Each 10 ml contains

Elemental Iron (From 89.1 mg Iron II gluconate) …10 mg

Vitamin C (Ascorbic Acid) ………………………………………60 mg

Vitamin B1 (Thiamine hydrochloride) …………………..0.6 mg

Vitamin B2 (Ribofl avin-5-phosphate) ………………….0.7 mg

Vitamin B6 (Pyridoxine hydrochloride) ………………..0.7 mg

Vitamin B12 (Cyanocobalamin) ………………………..2.5 mcg

Niacinamide (Nicotinamide) …………………………………..8 mg

2. New Roots Herbal Heme Iron 11mg

Features & Benefits 

Each vegetable capsule contains:

Vitamin C (ascorbic acid) 90 mg

Iron (heme iron polypeptide, from domestic pig [Sus scrofa] hemoglobin) 11 mg

Folate (from calcium ʟ-⁠methyltetrahydrofolate) 333 mcg

Vitamin B12 (methylcobalamin) 333 mcg

Note on Iron supplements: Iron should be supplemented only if there’s a confirmed deficiency, especially for men, as excess iron can lead to health issues like organ damage. Always consult a healthcare provider first.

7. Iodine 

Iodine is an essential trace element that the body needs to synthesize thyroid hormones, primarily thyroxine (T4) and triiodothyronine (T3). These hormones regulate various metabolic processes, including energy expenditure, protein synthesis, and the overall metabolic rate (Milanesi & Brent, 2016). Adequate levels of thyroid hormones are particularly significant for pregnant women and infants, as they are essential for proper fetal development and growth. During pregnancy, iodine supports fetal brain and skeletal system development, ensuring healthy cognitive function and physical growth. Sufficient iodine is necessary in infancy to promote optimal brain development and metabolic activities, foundational for a child’s overall health and development (Shields et al., 2011). Therefore, maintaining adequate iodine levels is critical for maternal and child health throughout these stages of life.

Foods Rich in Iodine: 

Seaweed varieties, including kelp, nori, kombu, and wakame, are among the richest natural sources of iodine (Yeh et al., 2014). In addition to seaweed, other excellent dietary sources of iodine include various types of fish (Nerhus et al., 2018), seafood (Pehrsson et al., 2016), and eggs (Charoensiriwatana et al., 2010), which contribute to maintaining adequate iodine levels in the body. Notably, iodine is also found in human breast milk, making it an essential nutrient for breastfeeding infants (Zimmermann, 2009). Furthermore, many infant formulas are fortified with iodine to ensure babies receive this crucial element during their early developmental stages (Fallah et al., 2019).

Quality Idione Supplements

Natural Factors Fresh Kelp Extract 800 mcg

Features & Benefits

• Supports normal healthy thyroid function.
• Regulates hormones and metabolism.
• Modulates estrogen levels.
• Supports fetal and infant brain and nervous system development.
• Reduces pain associated with fibrocystic breast disease.
• Reduces individual risk factors for cardiovascular disease.

Takeaway 

Minerals are essential for maintaining good health and ensuring optimal body function. Your body relies on minerals for various critical tasks, including properly functioning your bones, muscles, heart, and brain. A mineral deficiency can lead to several health issues, such as weak bones, fatigue, and a weakened immune system.

While calcium is often highlighted due to its importance and the serious consequences of its deficiency, several other minerals are also vital for overall health. These include magnesium, potassium, zinc, selenium, chromium, iron, and iodine. Common reasons for mineral deficiencies include an inadequate intake of these nutrients in the diet and difficulties in absorbing them from food.

Research has established strong links between low intake of specific nutrients and an increased risk of developing chronic diseases, including certain cancers, heart disease, diabetes, osteoporosis, and depression. Insufficient nutrient intake during pregnancy can also have long-term health implications for the child.

 Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.

Read More: 16 Signs You May Have Iron Deficiency