Minerals are essential for bones, muscles, nerves, and many other bodily functions. Here, we explain key minerals, their roles, and where to find them in your diet. Understanding minerals helps you support long-term health.

Minerals are elements your body needs to function properly. They support bones, teeth, nerves, muscles, heart rhythm, and many enzymes. Minerals are divided into macrominerals (needed in larger amounts) and trace minerals (needed in tiny amounts but still essential).

Macrominerals → Needed in Larger Amounts

Calcium

• Role: Builds and maintains bones and teeth, helps muscles contract, nerves send signals, and blood clotting.
• Too little: Weak bones (osteoporosis), muscle cramps, irregular heartbeat.
• Too much: Kidney stones, impaired absorption of other minerals.
• Example: Milk, yogurt, cheese, leafy greens, almonds.

Magnesium

• Role: Muscle and nerve function, energy production, bone health, relaxes blood vessels.
• Too little: Muscle cramps, fatigue, irregular heartbeat, anxiety.
• Too much: Diarrhea, nausea (usually from supplements).
• Example: Nuts, seeds, whole grains, spinach, dark chocolate.

Potassium

• Role: Maintains fluid balance, muscle contractions, nerve signals, heart rhythm.
• Too little: Weakness, muscle cramps, irregular heartbeat.
• Too much: Dangerous heart rhythm changes (rare from food).
• Example: Bananas, potatoes, beans, oranges, avocado.

Sodium

• Role: Maintains fluid balance, nerve function, muscle contractions.
• Too little: Nausea, confusion, fatigue, cramps (rare unless sweating heavily or very low-salt diet).
• Too much: High blood pressure, water retention, risk for heart disease.
• Example: Table salt, soy sauce, processed foods.

Phosphorus

• Role: Part of bones and teeth, energy production (ATP), DNA/RNA, cell membranes.
• Too little: Weak bones, fatigue, irregular breathing (rare).
• Too much: Can reduce calcium absorption.
• Example: Meat, fish, dairy, nuts, seeds, whole grains.

Chloride

• Role: Maintains fluid balance, stomach acid (HCl), nerve function.
• Too little: Rare; can cause dehydration, electrolyte imbalance.
• Too much: High blood pressure, dehydration.
• Example: Table salt, seaweed, tomatoes, celery.

Sulfur

• Role: Part of some amino acids (methionine, cysteine), helps build proteins, detox support, joint and skin health.
• Too little: Rare; may affect hair, skin, nails.
• Example: Eggs, garlic, onions, cruciferous vegetables, meat.

Trace Minerals → Needed in Tiny Amounts

Iron

• Role: Carries oxygen in red blood cells, supports energy and immunity.
• Too little: Anemia → fatigue, pale skin, shortness of breath.
• Too much: Liver damage, nausea, constipation, heart issues.
• Example: Red meat, lentils, spinach, pumpkin seeds.

Zinc

• Role: Immune function, wound healing, taste/smell, DNA and protein production.
• Too little: Slow wound healing, hair loss, weak immunity.
• Too much: Nausea, vomiting, impaired copper absorption.
• Example: Meat, shellfish, pumpkin seeds, legumes.

Copper

• Role: Helps make red blood cells, supports nerves, immune system, antioxidant enzymes.
• Too little: Anemia, weak bones, fatigue.
• Too much: Nausea, liver damage, neurological symptoms.
• Example: Shellfish, nuts, seeds, whole grains.

Manganese

• Role: Enzyme cofactor, bone formation, metabolism of carbs, amino acids, cholesterol.
• Too little: Poor bone growth, skin rash, reduced fertility (rare).
• Too much: Neurological symptoms if excessive (usually supplements or contaminated water).
• Example: Nuts, whole grains, leafy greens, tea.

Iodine

• Role: Makes thyroid hormones that regulate metabolism, growth, brain development.
• Too little: Goiter (thyroid enlargement), fatigue, weight gain.
• Too much: Thyroid dysfunction.
• Example: Iodized salt, seaweed, fish, dairy.

Selenium

• Role: Antioxidant (protects cells), thyroid hormone metabolism, immune support.
• Too little: Muscle weakness, fatigue, immune problems.
• Too much: Hair/nail loss, nausea, nerve damage.
• Example: Brazil nuts, fish, eggs, mushrooms.

Chromium

• Role: Helps insulin regulate blood sugar, supports metabolism.
• Too little: Impaired glucose tolerance (rare).
• Too much: Supplements in very high doses can cause kidney/liver problems.
• Example: Broccoli, whole grains, meats, spices.

Molybdenum

• Role: Helps enzymes break down certain amino acids and drugs.
• Too little: Rare; may affect metabolism.
• Too much: Can cause gout-like symptoms (rare).
• Example: Legumes, grains, nuts.

Fluoride

• Role: Supports teeth and bones, protects against cavities.
• Too little: Higher risk of tooth decay.
• Too much: Dental or skeletal fluorosis.
• Example: Fluoridated water, tea, fish.

Summary: Minerals are crucial for bones, teeth, muscles, nerves, enzymes, and overall metabolism. Macronutrients cover your body’s bulk needs, while trace minerals fine-tune metabolism and protect your organs.