Minerals are essential nutrients that play a vital role in almost every function of the human body. From supporting healthy bones and muscles to helping produce energy and transport oxygen, minerals are required for normal health and wellbeing.
Although only needed in small amounts, minerals are involved in hundreds of biochemical reactions that help keep the body functioning efficiently every day.
In this article, we'll explore what minerals are, why they're important, where to find them in food, and how much we need.
What Are Minerals?
Minerals are naturally occurring inorganic substances found in food and water that the body requires for normal growth, development and maintenance.
Unlike carbohydrates, fats and proteins, minerals do not provide energy. Instead, they support the body's structure and help regulate essential physiological processes.
Minerals are involved in:
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Bone and tooth health
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Muscle contraction
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Nerve signalling
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Fluid and electrolyte balance
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Oxygen transport
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Energy metabolism
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Immune function
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Hormone production
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Skin, hair and nail health
Because the body cannot produce minerals itself, they must be obtained through the diet.
Macrominerals and Trace Minerals
Minerals can be divided into two main groups:
Macrominerals
Macrominerals are required in relatively larger amounts, typically more than 100 mg per day.
These include:
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Calcium
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Sodium
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Potassium
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Phosphorus
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Magnesium
Trace Minerals
Trace minerals (sometimes called microminerals) are required in much smaller quantities, usually less than 100 mg per day.
These include:
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Iron
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Copper
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Zinc
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Selenium
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Fluoride
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Iodine
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Chromium
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Molybdenum
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Manganese
Although trace minerals are needed in smaller amounts, they are no less important than macrominerals.
Key Macrominerals and Their Functions
Calcium
Calcium is the most abundant mineral in the body and is essential for:
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Maintaining strong bones and teeth
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Muscle contraction
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Blood clotting
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Normal nerve function
Good food sources include dairy products, fortified plant-based alternatives, leafy green vegetables and fish with edible bones.
Sodium
Sodium helps regulate:
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Fluid balance
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Blood volume
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Nerve transmission
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Muscle function
While sodium is essential, excessive intake may contribute to raised blood pressure in some individuals.
Potassium
Potassium works closely with sodium and supports:
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Normal muscle function
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Nerve signalling
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Heart function
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Fluid balance
Fruit, vegetables, potatoes, beans and dairy products are good dietary sources.
Phosphorus
Phosphorus contributes to:
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Maintenance of bones and teeth
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Energy metabolism
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Cell structure and function
It is found in dairy products, meat, fish, eggs, nuts and wholegrains.
Magnesium
Magnesium contributes to:
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Normal muscle function
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Normal nervous system function
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Energy-yielding metabolism
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Protein synthesis
Good sources include nuts, seeds, wholegrains, legumes and green leafy vegetables.
Key Trace Minerals and Their Functions
Iron
Iron contributes to:
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Normal formation of red blood cells and haemoglobin
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Normal oxygen transport in the body
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Normal energy-yielding metabolism
Low iron levels may contribute to tiredness and fatigue.
Sources include red meat, poultry, fish, beans, lentils, fortified cereals and green leafy vegetables.
Copper
Copper contributes to:
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Normal iron transport in the body
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Maintenance of normal connective tissues
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Protection of cells from oxidative stress
Good sources include nuts, seeds, shellfish, organ meats and wholegrains.
Zinc
Zinc contributes to:
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Normal function of the immune system
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Normal DNA synthesis
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Maintenance of normal skin, hair and nails
Foods rich in zinc include meat, shellfish, dairy products, legumes and nuts.
Selenium
Selenium contributes to:
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Normal thyroid function
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Normal function of the immune system
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Protection of cells from oxidative stress
Brazil nuts, fish, eggs and meat are among the richest sources.
Iodine
Iodine contributes to:
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Normal production of thyroid hormones
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Normal thyroid function
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Normal cognitive function
Sources include seafood, dairy products and eggs.
Chromium
Chromium contributes to:
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Normal macronutrient metabolism
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Maintenance of normal blood glucose levels
It can be found in wholegrains, meat, vegetables and some fruits.
Molybdenum
Molybdenum contributes to normal enzyme function and helps the body process certain amino acids and sulphur-containing compounds.
Sources include legumes, grains and nuts.
Manganese
Manganese contributes to:
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Normal energy metabolism
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Maintenance of normal bones
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Protection of cells from oxidative stress
Good sources include wholegrains, nuts and leafy vegetables.
Fluoride
Fluoride contributes to the maintenance of tooth mineralisation and is commonly obtained through drinking water, tea and some seafood.
Why Minerals Work Together
Minerals rarely work in isolation.
Many interact closely within the body.
For example:
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Calcium and magnesium support normal muscle function.
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Iron and copper are involved in oxygen transport and utilisation.
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Sodium and potassium help regulate fluid balance and nerve signalling.
This is one reason why a varied and balanced diet remains the best way to obtain a broad range of nutrients.
How Much Do We Need?
Mineral requirements vary depending on:
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Age
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Sex
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Life stage
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Health status
Examples of adult UK recommendations include:
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Calcium: 700 mg/day
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Iron: 8.7–14.8 mg/day
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Magnesium: 270–300 mg/day
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Selenium: 60–75 μg/day
Most healthy adults can achieve these intakes through a balanced and varied diet.
Can You Get Too Much?
More is not always better.
While deficiencies can affect health, excessive intake of some minerals may also cause problems.
This is particularly relevant when using multiple supplements or high-dose products.
Before taking supplements, it is sensible to consider your dietary intake, lifestyle and individual needs.
Final Thoughts
Minerals are essential nutrients that support countless functions throughout the body, from energy production and nerve signalling to oxygen transport and immune function.
Although required in relatively small amounts, they play a major role in maintaining overall health and wellbeing.
A varied, balanced diet that includes vegetables, fruit, wholegrains, legumes, dairy products, nuts, seeds, fish and lean proteins can help provide the minerals your body needs to function at its best.
Understanding the role of minerals is an important step towards making informed choices about your health and nutrition.
Educational purposes only. This information is intended for general nutrition education and is not intended to diagnose, treat, cure or prevent any disease. If you have concerns about your health or nutritional status, seek advice from an appropriate healthcare professional.