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Oct 25, 2023
Minerals
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When we hear the word mineral we usually think of our high school earth science class or that annoying buildup on our showerhead. While minerals may originate in the earth and can be found in our water, they’re also what’s known as an essential micronutrient—meaning that minerals, like vitamins, are required for human growth and development. Our bodies can’t produce vitamins or minerals on their own and need micronutrients to perform everyday functions. Minerals must come from our diets, and too many of us aren’t meeting our body’s needs.
That said, there is no one size (or dose) that fits all when it comes to minerals. Our needs can vary depending on our sex, age, stage of life, and nutritional choices. No matter who we are, minerals are essential to life. But according to the Dietary Guidelines Advisory Committee, many of us aren’t getting the minerals we need.1 So let’s dive in to see what we might be lacking and what we can do about it.
While vitamins and minerals are both classified as micronutrients, they have very different physical properties. Vitamins are made by living things (plants and animals), whereas minerals are found in the earth (soil and rocks). Vitamins are organic substances that can be broken down by heat, air, or acid. Minerals, on the other hand, are inorganic substances that retain their chemical structure. This is important because minerals have to pass through soil then through plants, animals, and eventually onto us. Minerals can be found in water as well, though this depends greatly on where we live.2
As nutrients, minerals play a variety of important roles in the body. They’re involved in the formation and maintenance of bones and teeth, are used in the makeup of bodily fluids and tissues, and help support healthy nerve function. There are two distinct types of minerals: major (macrominerals) and trace (microminerals), but both are equally essential to your health.
We should be able to consume all of our minerals from our food, but the data shows we’re not filling our plates with the right meals. The Dietary Guidelines for Americans (DGA) found that the minerals magnesium, potassium, calcium, and iron (for certain ages and genders) were all underconsumed. They even went so far as to declare both calcium and potassium as “nutrients of public health concern” due to the health concerns associated with low intake.1
With data like that, it’s likely that some of us are missing out on a few of these essential nutrients as well. So let’s get familiar with some of the key macrominerals to see where our diets may need a little extra support.
Most of us know that calcium helps build and support strong bones and teeth, but as the most abundant mineral in the body, it’s also essential for a number of other vital functions. Calcium helps muscles function, vessels to dilate and contract, and is important in nerve transmission. Adequate Calcium and Vitamin D throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis.
Finding nutritious foods with calcium isn’t hard. Dairy products such as yogurt, cheese, and milk are common go-to sources. If you aren’t into dairy, calcium can be found in many plant sources such as broccoli, kale, kidney beans, and tofu.
Due to the long-term consequences of calcium on bone health, the United States Department of Agriculture declared calcium as a “nutrient of public health concern” in the 2020–2025 DGA. The groups with the greatest gaps include children (up to 50% of whom suffer from a shortfall already), women over 50, and both men and women over 70.1
A few key factors contribute to these shortfalls, including lactose intolerance, milk allergies, and diets restricting dairy intake such as vegetarian and vegan. A low vitamin D status may also contribute to this shortfall as it’s required for optimal calcium absorption.
Supporting more than 300 reactions in the body, magnesium is a major multitasker and player in cellular energy. It’s needed to activate adenosine triphosphate (ATP), the main source of energy for the body. It is also needed for muscle contraction and relaxation, and nerve function. When it comes to bone health, calcium is the mineral that always comes to mind, but magnesium plays a key role in bone and teeth health as well.
Magnesium can be naturally found in whole grains and green leafy vegetables, such as spinach, legumes, nuts, and seeds. You can also find it in yogurt and milk, and to a lesser extent in fish and chicken. Magnesium is also found in dark chocolate and hard drinking water.
Magnesium is a common nutrient shortfall across all ages and genders. The National Health and Nutrition Examination Survey (NHANES) found that nearly 54% of Americans do not meet the recommended daily intake for magnesium5
Those at risk of this shortfall include anyone who doesn’t eat foods with magnesium (such as whole grains and leafy vegetables). Other factors include chronic alcoholism, diabetes, GI conditions, multiple or chronic medications, and age. A magnesium shortfall is associated with many aspects of health. In fact, one recent study even found magnesium shortfalls in women who were suffering from inadequate sleep.6
Phosphorus is vital in every living organism and found in each and every one of our cells. It is responsible for helping body tissues to grow, maintain health, and repair themselves. It’s also vital in ATP, the molecule needed for energy production and storage.
There are many good sources of phosphorus that are also high in protein such as meat, fish, dairy products, eggs, poultry, legumes, and nuts. Other sources that are not high in protein, but still have a good amount of phosphorus, are whole grains, dried fruits, carbonated beverages, and garlic cloves.
Most Americans are not at risk of a phosphorus nutrient shortfall. Those who could be vulnerable include early term infants, or people who suffer from a rare phosphorus metabolism disorder.
Potassium is needed for almost all functions in the body, including proper water and electrolyte balance, and the normal functioning of cells. Potassium is also crucial in nerve transmission, muscle contraction, as well as heart muscle function.
Bananas are popular sources of potassium, but it can also be found in many other fruits such as dried apricots, prunes, raisins, and orange juice. It is also available in many veggies like acorn squash, potatoes, spinach, tomatoes, and broccoli as well as lentils, kidney beans, soybeans, and nuts. Dairy, meats, and fish all contain potassium as well.
More than 97% of the U.S. population does not consume enough potassium.5 This is most likely due to diets lacking fruits and vegetables. The recent DGA identified potassium as underconsumed to the extent that it may lead to adverse health outcomes. As a result they have declared potassium a “nutrient of public health concern.”1
Those at a higher risk of a potassium shortfall include anyone with low intake of fruits and vegetables, or those suffering from inflammatory bowel diseases, Crohn’s disease, and ulcerative colitis who have higher potassium losses. Several medications, such as diuretics and laxatives, may lower dietary potassium status as well.
Microminerals (or trace) are required in smaller quantities than macrominerals, but are no less important to our health. Our life stages and dietary choices can affect how much we need or whether we’re getting adequate amounts. But trace minerals are just as essential to healthy living as vitamins and macrominerals. Let’s get up close and personal with these little inorganic substances to better understand what makes them so powerful.
Chromium plays a role in carbohydrate metabolism and utilization. It also may play a role in fat, and protein metabolism.
Chromium is found in many foods in small quantities. Sources of chromium include meat and whole grain products, as well as some fruits, vegetables, and spices.
For the general population, chromium isn’t a documented shortfall nutrient. Certain populations may have increased needs, but more research is needed in this area.
Copper helps carry out many important functions. It is essential for collagen synthesis and skin support. It is a key nutrient for a healthy immune system and assists antioxidant enzymes that protect cells from oxidative damage.
Copper can be found in legumes, cashews, sunflower and sesame seeds, whole-grains, oysters, chocolate, mushrooms, avocados, chickpeas, and tofu. Copper can also be found in drinking water.
Few people are at risk of a copper nutrient shortfall.
When we hear the term “fluoride” many of us automatically think about our teeth, and there’s a reason for that. Fluoride is involved in the formation of bones and teeth, so in small amounts, fluoride can help prevent tooth decay.
Sure, fluoride is in our toothpaste, but it also added to or naturally occurs in drinking water. Fluoride is also present in teas and canned fish.
Thankfully, the data shows that few people are at risk of a fluoride nutrient gap.
Iodine is found in thyroid hormones, which are vital regulators of metabolic rate, and physical and mental development. It’s important in every life stage, but critical for the brain and nervous system in fetuses and infants. People began to develop goiters (an enlargement of the thyroid gland) as a result of iodine deficiencies. That’s why, in the 1920s, our table salts were fortified with iodine to help prevent deficiencies.
Iodine is found in a variety of foods in the United States. Rich, reliable sources of iodine include seafoods like shellfish and seaweed, and grain products like breads and cereals. Milk, yogurt, and cheese are also sources of iodine. Fruits and vegetables often contain iodine, although how much of this mineral they provide often depends on the soil and fertilizer in which they were grown.
Women of childbearing age are the most vulnerable to this nutrient gap, which is why many organizations have recently been encouraging companies to put iodine in their prenatal vitamins.13,14 Most Americans, however, are not at risk of an iodine shortfall.
Iron is an essential component of hemoglobin (the part of the red blood cell that transfers oxygen to the tissues) and myoglobin (which carries oxygen to the muscles). Iron is an essential component of hundreds of proteins and enzymes necessary to support many bodily functions.
Dietary iron actually comes in two forms: heme and nonheme. The richest sources of heme iron are lean meat and seafood. Nonheme sources include nuts, beans, vegetables, and fortified grains.
This is important not only because each form of iron is found in different quanities in various foods, but also because each form reacts differently with other foods in the body. For example, while both forms are found in meat, seafood, and poultry—plants and fortified foods only contain the nonheme form of iron. If you’ve ever heard that vitamin C helps with iron absorption, that’s only true for nonheme sources.
Most people in the U.S. consume enough iron, though there are a few life stages in which we may require a little extra support. According to the 2020–2025 DGA survey, iron is a public health concern for young children, pregnant women, and women of childbearing age.1 Pregnancy increases iron needs due to expanding blood volumes, while women with heavy periods lose more iron and are more likely to develop iron-deficiency anemia.
Other people at risk include those with celiac disease, ulcerative colitis, and Crohn’s disease, as these conditions may affect how the body absorbs iron.
Manganese is used as a cofactor for many enzymes in our bodies. It is needed to assist healthy bone development, make and break down glucose and amino acids, and antioxidant enzymes.
Manganese can be found in mostly plant-based food sources, including a variety of legumes, shiitake mushrooms, whole-grains, green leafy vegetables, garlic, flax seeds, almonds, walnuts, and tea.
Manganese deficiency is rare. However, certain factors such as phytate intake and high iron and calcium intake may inhibit manganese absorption.
Molybdenum is a trace mineral that assists in the metabolism of amino acids and nucleic acids (building blocks of DNA). It is also needed for function of the enzymes that help remove damaging substances from the body.
Legumes like black-eyed peas and lima beans contain molybdenum as well as grain products, nuts, potatoes, bananas, and leafy green vegetables. It can also be found in dairy products, beef, chicken, and eggs.
Deficiencies in molybdenum have only been recorded in humans in a few cases that have not been replicated.
Selenium helps regulate the function of immune cells. It also helps protect the cells from free radical damage because it assists the antioxidant enzymes naturally produced in our bodies.
Selenium is found in many plant foods, but the content is dependent on how much is in the soil where the food is grown. Seafood, meat, poultry, eggs, dairy products, breads, cereals, and other grain products contain selenium as well.
Most Americans consume enough selenium.5 Those at risk include people living in parts of the country with low-selenium soil or those with chronic diseases.
Zinc plays a central role for many functions in the body. It is a structural component of hundreds of crucial molecules, a catalyst for enzymes to carry out their functions, and is essential in maintaining the integrity of the immune system.
Zinc is commonly found in red meat, poultry, oysters and other seafood, and fortified breakfast cereals. Beans, nuts, whole grains, and dairy products have some zinc as well.
In the U.S., about 15% of the population is lacking in this essential nutrient.5 Vegetarians or vegans may be at risk of a zinc shortfall as plant-based foods provide less zinc than animal-based foods. Other people at risk include those with GI conditions, who may have decreased zinc absorption and increased zinc loss. Alcohol intake may impact zinc absorption and loss as well.
Whether your minerals are macro or micro, these small essential nutrients can make a big difference to your health. Minerals can not be made by living organisms (like us), but they play a vital role in building and sustaining them. Many minerals are easily obtained in our diets, but some may take a little extra care and attention. After all, these micronutrients are here to support our entire body—talk about a precious metal.
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This information is only for educational purposes and is not medical advice or intended as a recommendation of any specific products. Consult your health care provider for more information.
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