Everything You Should Know About Minerals

Minerals may be needed only in relatively small amounts, but they play essential roles throughout the body. From normal muscle function and energy metabolism to healthy bones, cognitive function and electrolyte balance, different minerals contribute to different everyday processes.

Unlike some substances the body can produce itself, essential minerals need to come from our diet. A varied and balanced diet is therefore the foundation for meeting your mineral needs.

In this guide, we take a closer look at what minerals are, the difference between minerals and trace elements, and some important examples including magnesium, calcium, zinc and potassium.

What Are Minerals?

Minerals are inorganic nutrients that the body needs to function normally. Although they do not provide energy themselves, they are involved in many processes that keep the body working every day.

Depending on the mineral, they can contribute to functions such as:

• Normal energy-yielding metabolism
• Normal muscle function
• Normal functioning of the nervous system
• Maintenance of normal bones and teeth
• Normal cognitive function
• Normal oxygen transport in the body
• Normal electrolyte balance
• Normal function of the immune system

Because the body cannot produce essential minerals itself, they need to be obtained through food and, when appropriate, supplements.

Minerals and Trace Elements: What's the Difference?

Minerals are often divided into two broad groups according to how much the body requires: major minerals and trace elements.

Major minerals include nutrients such as magnesium, calcium, potassium, sodium, phosphorus and chloride. The body requires these in relatively larger amounts.

Trace elements are needed in much smaller quantities and include nutrients such as zinc, iron, selenium, iodine, copper and manganese.

Needing only a small amount does not make a nutrient less important. Both groups include essential nutrients with specific roles in normal body function.

4 Important Minerals to Know

Magnesium

Magnesium is involved in numerous processes throughout the body. It contributes to normal muscle function, normal functioning of the nervous system, normal psychological function and normal energy-yielding metabolism.

It also contributes to electrolyte balance and to the reduction of tiredness and fatigue.

Food sources of magnesium include nuts, seeds, whole grains, legumes and green leafy vegetables.

Calcium

Calcium is perhaps best known for its role in bones and teeth. It is needed for the maintenance of normal bones and teeth and also contributes to normal muscle function and normal neurotransmission.

Sources include dairy products, certain fortified plant-based alternatives, leafy green vegetables, nuts and seeds.

Zinc

Zinc is a trace element with a wide range of functions. It contributes to the normal function of the immune system, normal cognitive function and the protection of cells from oxidative stress.

Zinc also contributes to the maintenance of normal skin, hair and nails.

Food sources include meat, shellfish, dairy products, legumes, nuts and seeds.

Potassium

Potassium is an essential mineral that contributes to normal muscle function and normal functioning of the nervous system. It also contributes to the maintenance of normal blood pressure.

Potassium occurs naturally in many foods, including potatoes, bananas, beans, vegetables and dried fruits.

How Can You Get Enough Minerals?

For most people, the best starting point is a varied and balanced diet containing plenty of nutrient-rich foods.

Different foods provide different combinations of minerals, which is why variety matters. Vegetables, fruits, whole grains, legumes, nuts, seeds, dairy products, fish and other nutrient-rich foods can all contribute to your daily mineral intake.

Mineral water can also provide minerals such as calcium and magnesium, although the exact mineral composition varies considerably between different waters.

When Can Supplements Be Useful?

Individual mineral requirements can vary depending on factors such as diet, age and lifestyle. In some situations, it may be difficult to obtain enough of a particular nutrient through diet alone.

Supplements can be a convenient way to complement your diet when needed, but more is not always better. Minerals have recommended intake levels, and unnecessarily high amounts can be harmful.

If you suspect a deficiency or have specific nutritional requirements, speak with a qualified healthcare professional before introducing high-dose supplements.

Small Nutrients, Important Roles

Minerals may represent only a small part of our diet, but their contribution to normal body function is significant. Magnesium, calcium, zinc, potassium and other essential minerals each have their own roles to play.

The key is not to focus on one nutrient in isolation, but to build a varied diet that provides your body with the range of nutrients it needs.

Think of minerals as part of the bigger picture: everyday nutrition, movement, rest and healthy routines working together to help you find your balance.