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Essential minerals – which ones, why, how much & where to get them - About Health | Blog
Essential minerals are nutrients necessary for various aspects of human health. Our body cannot make them, therefore we need to get sufficient amounts through our diets every day for optimum health. Many people take multivitamin supplements to ensure they consume enough of these essential minerals.
Although only needed in tiny amounts, every essential mineral plays a role in maintaining your body’s internal balance. Among the most abundant are calcium and phosphorus.
Minerals contribute to a wide range of bodily functions — from supporting energy production and nerve function to helping with muscle performance, nutrient metabolism, and maintaining structural integrity in bones and tissues.
We have separated the essential minerals into two groups: ‘macro’ (needed in larger amounts) and ‘micro’ (needed in smaller amounts). These minerals need to be balanced in the body by getting just enough but not too much. When minerals are unbalanced this can cause issues as too much of one mineral can interfere with the absorption of another. For example, too much copper can suppress zinc absorption, and vice versa.
Macrominerals (macro – requiring more than 100mg per day)
Calcium Supports bone structure and contributes to the healthy function of nerves and muscles.
Common sources: dark leafy greens, kelp, figs, sardines, salmon, oysters, hazelnuts, yogurt, cheese and other milk products.
Magnesium Assists with muscle relaxation, energy support, and nervous system balance.
Common sources: dark leafy greens, pumpkin seeds, dark chocolate, whole grains, especially brown rice and quinoa, sesame seeds, almonds, yoghurt, black beans, avocados, bananas, salmon.
Sodium Supports fluid balance and plays a role in nerve signalling.
Common sources: many meats and vegetables, as well as iodised table salt.
Potassium Aids in maintaining fluid balance and muscle function.
Common sources: bananas, potatoes, tomatoes, avocados, oranges, cod, flounder, salmon, chicken and other meats.
Phosphorus Works alongside calcium in supporting bones and cellular energy.
Common sources: dairy, eggs, meat, nuts, and legumes.
Sulfur Helps with protein formation in the body.
Common sources: meat, fish, eggs, dairy, nuts, legumes, garlic, onions, cabbage.
Chloride Supports fluid balance and is involved in stomach acid production.
Common sources: tomatoes, olives, celery, lettuce, and dairy.
Trace Minerals (trace – requiring less than 100mg per day)
Chromium Plays a role in supporting blood sugar balance and energy metabolism.
Found in: whole grains, mushrooms, oats, asparagus, and prunes.
Iron Supports energy and vitality and plays a role in carrying oxygen.
Found in: peas and beans, nuts and seeds, whole grains, lean red meat, shellfish, poultry, fish, liver and other organ meat.
Zinc Important for maintaining skin health and immune function.
Found in: black-eyed peas, pinto beans, soybeans, lima beans, whole grains, pumpkin, mushrooms, cooked greens, sesame seeds and sunflower seeds.
Copper Assists with enzyme function and supports hair and skin health.
Found in: lentils, soybeans, mushrooms, potatoes, tomatoes, sweet potatoes and organ meats.
Manganese Supports healthy bone structure and antioxidant processes.
Found in: pineapples, wheat germ, nuts, seeds, whole grains and legumes.
Selenium Assists with antioxidant activity and thyroid function. It is important to note that local New Zealand produce may contain less than the standard amount, as research shows there has been a decline in selenium levels in our soil.
Found in: brazil nuts, eggs, liver, tuna and poultry.
Iodine Supports thyroid activity and contributes to energy support.
Found in: seaweed, fish, and eggs.
Molybdenum Supports enzyme activity and energy production.
Found in: legumes, nuts, and grains.
Fluoride Contributes to healthy teeth and bone strength.
Found in: tea, fluoridated water, canned fish with bones. It’s also included in some toothpastes as an added ingredient.
Boron Helps support mineral metabolism and hormone balance.
Found in: nuts, prunes, beans.
Silica Assists with connective tissue integrity and supports hair, skin, and nail health.
Found in: most fresh fruits, vegetables, and whole grains.
Cobalt A key component of vitamin B12, which supports red blood cell formation and nervous system health.
Found in: fish, red meat, dairy. The recommended daily intake for cobalt is very, very low, but if you are getting enough B12 this should cover it.
Bringing it all together
Ensuring your body has gets a range of essential minerals essential to supporting daily wellness and nutritional balance. While food is a great foundation, it can be hard to keep track of all the minerals and amount you need to consume. A high-quality multivitamin like Multiva Advanced can help fill in any nutritional gaps and give you peace of mind.
Looking for a comprehensive mineral blend to support your health journey?
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