Minerals are essential nutrients that the body needs in small amounts to function properly. While the body only needs them in trace amounts, they play important roles in many processes. Getting the right balance of minerals each day is vital for overall health.
How many different minerals does the body need?
There are around 20 minerals that are considered essential for human health. These include common minerals like calcium, iron and zinc, as well as lesser-known ones like selenium, molybdenum and chromium. The exact number can vary slightly depending on who you ask, but around 20 is the general consensus.
Here are some of the main essential minerals:
- Calcium
- Phosphorus
- Magnesium
- Sodium
- Potassium
- Chloride
- Sulfur
- Iron
- Zinc
- Copper
- Manganese
- Selenium
- Chromium
- Molybdenum
- Iodine
- Cobalt
- Fluoride
There are also many other trace minerals that the body needs in extremely small amounts, such as boron, silicon, vanadium and nickel. But the around 20 listed above are considered the most important.
What roles do minerals play in the body?
Minerals support many vital functions in the body. Here are some of the key roles they play:
- Bone health: Calcium, phosphorus and magnesium are needed to build and maintain strong bones and teeth.
- Muscle function: Electrolytes like sodium, potassium, chloride and magnesium are important for muscle contractions.
- Nerve transmission: Minerals like calcium, sodium and potassium are necessary for nerve impulses to be conducted.
- Fluid balance: Sodium regulates fluid balance and blood volume.
- Blood formation: Iron is a central part of hemoglobin, enabling red blood cells to transport oxygen around the body.
- Immune function: Minerals like zinc, selenium and iron support immune cell development and activity.
- Enzyme function: Minerals like zinc, magnesium and copper act as cofactors that allow enzymes to work properly.
- Energy production: Minerals help convert food into usable energy forms.
- Antioxidant activity: Selenium and manganese help protect cells from oxidative damage.
- Hormone creation: Zinc and iodine are needed to synthesize key hormones.
As you can see, minerals have diverse and wide-ranging roles in many essential bodily processes. Even though we only need them in small amounts, they enable our bodies to function optimally.
What are the recommended daily intakes for minerals?
Most health organizations provide recommended daily intakes (RDIs) or adequate intakes (AIs) for the essential minerals. These indicate how much of each mineral people should aim to consume each day to meet their nutritional needs.
Here are the RDIs or AIs for some of the main essential minerals, per the National Institutes of Health:
| Mineral | RDI or AI for adults |
|---|---|
| Calcium | 1000-1200 mg |
| Phosphorus | 700 mg |
| Magnesium | 310-420 mg |
| Sodium | 1500 mg |
| Potassium | 4700 mg |
| Chloride | 2300 mg |
| Iron | 8-18 mg |
| Zinc | 8-11 mg |
| Copper | 900 mcg |
| Manganese | 1.8-2.3 mg |
| Selenium | 55 mcg |
| Chromium | 25-35 mcg |
| Molybdenum | 45 mcg |
| Iodine | 150 mcg |
The RDIs and AIs may vary based on factors like age, gender, pregnancy status and health conditions. But the table gives a general overview of the average daily recommended intakes.
What foods provide these important minerals?
Many foods contain one or more important minerals. Eating a varied diet with minerals-rich foods can help provide the full spectrum of essential minerals.
Here are some good food sources for key minerals:
- Calcium: Dairy products, canned fish with bones, fortified plant milks, greens like kale and broccoli.
- Phosphorus: Meat, fish, poultry, eggs, milk, yogurt, nuts, seeds.
- Magnesium: Nuts, seeds, legumes, leafy greens, whole grains, dairy.
- Sodium: Table salt, cured meats, breads, cheese.
- Potassium: Fruits like bananas, potatoes, greens, beans, dairy.
- Chloride: Table salt, seafood, cured meats, soy sauce.
- Iron: Meat, poultry, seafood, beans, lentils, spinach, fortified cereals.
- Zinc: Meat, shellfish, dairy, nuts, seeds, legumes, whole grains.
- Copper: Shellfish, organ meats, nuts, seeds, whole grains, beans.
- Manganese: Nuts, legumes, whole grains, leafy greens, tea, spices.
- Selenium: Brazil nuts, seafood, meat, eggs, legumes.
- Chromium: Broccoli, meat, poultry, whole grains, cheeses.
- Molybdenum: Legumes, grains, nuts, dairy products.
- Iodine: Seafood, iodized salt, dairy products.
As you can see, many foods naturally contain minerals. Focusing on a varied, whole food diet with plenty of fruits, vegetables, proteins and whole grains can help provide a full spectrum of minerals.
Are mineral supplements necessary?
For most healthy individuals eating a balanced diet, supplementation is often unnecessary to obtain sufficient minerals. But in some cases, supplements can help fill nutrient gaps:
- People following restrictive diets like veganism or eliminating entire food groups may require supplements to obtain certain minerals like iron, zinc or calcium.
- Those with increased mineral needs due to growth, pregnancy, breastfeeding, athletic activity or medical conditions may benefit from supplements.
- The elderly are at higher risk for mineral deficiencies and often have increased needs, so supplements can help them meet recommendations.
- Vegans and vegetarians may need an iron or zinc supplement to reach optimal intake levels of these nutrients.
- Those with digestive disorders that impair nutrient absorption may not get enough minerals from food alone.
- Supplements can also be useful for people living in remote areas with limited food variety.
In some of these cases, a standard daily multivitamin-multimineral supplement can help fill any nutritional shortfalls. But megadoses of individual mineral supplements can cause toxicity and other adverse effects and should be avoided without medical supervision.
It’s best to aim to meet mineral needs through diet alone when possible. But supplements can be a useful tool for those with higher needs or difficulty meeting recommended intakes through diet.
Can you have too much of a mineral?
Yes, it’s possible to overconsume certain minerals. This can potentially lead to toxicity and adverse health effects.
Some minerals like iron, zinc, selenium and vitamin A are particularly prone to excess accumulation. Fat soluble vitamins like vitamin D can also build up to toxic levels. Water soluble vitamins like vitamin C are less likely to reach dangerous high amounts.
Here are some potential effects of mineral toxicity:
- Iron: Gastrointestinal distress, organ damage, heart problems, coma and convulsions.
- Zinc: Nausea, diarrhea, headaches, immune dysfunction.
- Selenium: Hair loss, gastrointestinal issues, nerve damage.
- Vitamin A: Liver damage, bone loss, headaches, skin changes.
- Vitamin D: Elevated blood calcium, kidney stones, arrhythmias.
To avoid mineral excess, don’t take individual or multivitamin supplements that dramatically exceed the RDI. Megadoses should only be taken under medical supervision.
It’s nearly impossible to overconsume most minerals just from food. But very high intakes of zinc or selenium supplements have the potential for toxicity.
Are mineral deficiencies common?
Mineral deficiencies are relatively uncommon in developed countries where food variety and quality are high. But they can occur for many reasons:
- Eating a heavily processed diet low in fruits, vegetables and whole foods.
- Following a restrictive or imbalanced diet.
- Having increased requirements during growth periods, pregnancy or breastfeeding.
- Malabsorption issues due to gastrointestinal conditions like celiac or Crohn’s disease.
- Being elderly, which impairs absorption.
- Having a medical condition causing excessive mineral excretion.
- Taking medications that interfere with mineral absorption or excretion.
The minerals most prone to deficiency include iron, calcium, zinc, iodine, selenium and magnesium. Symptoms depend on the mineral but may include fatigue, headaches, malaise, impaired growth and development.
Those following restricted diets like veganism should pay particular attention to potential deficiencies in iron, zinc, iodine and calcium. Supplements or fortified foods can help them obtain sufficient amounts of these nutrients.
Key Points
- There are around 20 minerals considered essential for human health and they must be obtained through the diet.
- Minerals play diverse and vital roles including bone health, muscle function, immunity, energy production and enzyme function.
- Health organizations provide recommended daily intakes or adequate intakes for each essential mineral.
- Eating a varied, whole food diet can provide sufficient minerals for most healthy people.
- Supplements may be appropriate for those with increased needs, restrictive diets or difficulty absorbing minerals.
- Excess intake of certain minerals like iron can be toxic, so megadoses should be avoided.
- Deficiencies are uncommon but can occur if the diet is very imbalanced.
The Bottom Line
Minerals are essential nutrients that play many crucial roles in the body. There are around 20 minerals that the body needs, with each one having an important function. Health organizations provide recommended daily intakes that outline how much of each mineral people should get to meet their nutritional needs. Eating a balanced diet with a variety of unprocessed foods can provide sufficient minerals for most healthy people. Those with increased needs or difficulty absorbing minerals may benefit from supplements under medical guidance. Ensuring adequate mineral intake each day is vital for maintaining good health.
