Center for Research on Ingredient Safety

What are essential minerals?

Essential minerals are important nutrients that our bodies can't make on their own. We must get through the foods and beverages we consume.  

These minerals are classified into two categories: macrominerals and microminerals (trace minerals).  

What is the difference between macrominerals and microminerals (trace minerals)?

Both macrominerals and microminerals are essential to our health. They differ in the quantities needed by our body to keep us healthy. Together, they ensure our bodies function optimally by supporting a wide range of physiological processes.

Let’s look at macrominerals.

Macrominerals are minerals required in larger amounts (more than 100 milligrams per day).  

Key macrominerals include:

• Calcium

• Chloride

• Magnesium (link to metals blog)

• Phosphorus

• Potassium

• Sodium

• Sulfur

Macrominerals such as calcium, phosphorus, and magnesium are crucial for bones, energy production, and muscle function.

Let’s look at microminerals (trace minerals).

Microminerals, also known as trace minerals, are needed in much smaller amounts (less than100 milligrams per day) but are no less important for overall health.  

Despite the small amounts needed in our diets, deficiencies or excesses of microminerals can lead to significant health issues.

Important microminerals (trace) minerals include:

• Cobalt (in B12)

• Copper

• Fluoride

• Iodine

• Iron

• Manganese

• Selenium

• Zinc  

Are metals the same as minerals?

All minerals are not metals, but some metals are considered essential minerals. Metals are a subset of minerals.

While the terms "metals" and "minerals" are often used interchangeably, they refer to different concepts: 

• Metals: These are chemical elements with specific properties such as conductivity and malleability. Essential metals are a subset of metals that play crucial roles in biological systems. 

• Minerals: These are naturally occurring inorganic substances that include both metals and non-metals. Minerals are broader in scope, encompassing all essential nutrients our bodies need from inorganic sources (including calcium, potassium, etc.). 

Where do I find minerals in my diet?  

Essential minerals are found in a wide variety of foods.

Here are some common dietary sources:

• Calcium: Dairy products (milk, cheese, yogurt), leafy green vegetables (kale, broccoli), and fortified foods.

• Chloride: Table salt, tomatoes, olives, and celery.

• Cobalt: Found in foods containing vitamin B12, such as meat, dairy, and eggs.

• Fluoride: Water (where fluoridated), tea, and seafood.

• Iodine: Iodized salt, seafood, dairy products, and eggs.

• Phosphorus: Meat, fish, poultry, eggs, dairy products, nuts, seeds, and legumes.

• Potassium: Bananas, oranges, potatoes, spinach, and beans.

• Sodium: Table salt, processed foods, and naturally in many foods.

• Sulfur: Garlic, onions, broccoli, and animal proteins

How do minerals get into my foods?

Minerals enter our food supply through various natural processes:

• Soil and Water: Plants absorb minerals from the soil, and animals obtain minerals by consuming these plants or drinking mineral-rich water. The mineral content of soil can vary greatly depending on the geographical location, affecting the mineral levels in the plants grown there.


• Fortification: Some foods are fortified with essential minerals to enhance their nutritional value. For example, table salt is often fortified with iodine, and some cereals and dairy products are fortified with calcium and vitamin D.


• Food Processing: While processing can sometimes reduce mineral content, it can also enhance bioavailability. For example, fermenting foods can increase the availability of certain minerals like iron and zinc.

Should I take supplements containing minerals?

The need for supplements varies based on your dietary intake and individual health requirements. At different stages of life, you may require different supplements. For instance, during pregnancy, additional minerals like iron and calcium are essential to support a healthy pregnancy.

If your diet is well-balanced and rich in diverse foods, supplements may not be necessary. However, if you are a vegetarian, vegan, or have certain medical conditions, you may benefit from a supplement.

It’s important to consult a healthcare provider before starting any supplement. They can help identify deficiencies and recommend appropriate dosages if needed.

Keep in mind that the dose makes the poison, and excessive intake of certain minerals can be harmful.

The good news.

Minerals are naturally abundant in a wide variety of foods, making it easy to meet our nutritional needs with a balanced, diverse diet. Eating a mix of fruits, vegetables, grains, proteins, and dairy ensures we get essential minerals for optimal health.  

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