Minerals & Functions Table

Essential Minerals Guide. Sources, Daily Requirements, and Deficiency Symptoms.

Macro Minerals

Ca

Calcium

1000 mg

Bone & Teeth Formation, Muscle Contraction, Blood Clotting

Milk, Yogurt, Cheese, Leafy Greens

Deficiency

Rickets (children), Osteoporosis (brittle bones in adults)

Most abundant mineral in the human body.
P

Phosphorus

700 mg

Bone Strength, DNA/RNA Structure, Energy Storage (ATP)

Meat, Fish, Poultry, Dairy, Nuts

Deficiency

Weak bones, Muscle weakness (Rare)

Found in every cell of the body.
K

Potassium

3400 mg

Fluid Balance, Nerve Signals, Muscle Contraction

Bananas, Potatoes, Citrus Fruits, Spinach

Deficiency

Hypokalemia (Weakness, Heart arrhythmias)

Crucial for heart rhythm.
Na

Sodium

1500 mg

Fluid Balance, Nerve Transmission, Muscle Function

Salt (NaCl), Processed Foods, Soy Sauce

Deficiency

Hyponatremia (Nausea, Headache, Confusion)

Regulates water levels in the body.
Mg

Magnesium

400 mg

Enzyme Function (300+ reactions), Muscle Relaxation

Almonds, Pumpkin Seeds, Spinach, Dark Chocolate

Deficiency

Muscle Cramps, Tremors, Fatigue

Often called the 'Relaxation Mineral'.

Trace Minerals

Fe

Iron

8-18 mg

Oxygen Transport (Hemoglobin), Energy Production

Red Meat, Liver, Spinach, Lentils

Deficiency

Anemia (Fatigue, Pale skin, Weakness)

Vitamin C helps Iron absorption.
I

Iodine

150 mcg

Thyroid Hormone Production (Metabolism)

Iodized Salt, Seaweed, Seafood

Deficiency

Goiter (Enlarged Thyroid), Cretinism (Stunted growth)

Added to salt to prevent deficiency worldwide.
Zn

Zinc

11 mg

Immune System, Wound Healing, Taste/Smell

Oysters, Beef, Pumpkin Seeds, Chickpeas

Deficiency

Delayed healing, Loss of taste, Hair loss

Vital for men's health (Testosterone).
F

Fluorine (Fluoride)

3-4 mg

Prevents Tooth Decay, Strengthens Enamel

Fluoridated Water, Tea, Fish

Deficiency

Dental Caries (Cavities)

Hardens tooth enamel.
Cu

Copper

900 mcg

Iron Metabolism, RBC formation

Liver, Shellfish, Cashews

Deficiency

Anemia, Bone abnormalities

Works closely with Iron.

Understanding Essential Minerals

Minerals are inorganic elements found in soil and water. Unlike vitamins, they are indestructible. Your body needs them for structure (bones) and regulation (heartbeat, nerve signals).

Classification: Quantity Matters

Macro Minerals

Large Amounts (>100mg)

These are the electrolytes and structural minerals your body needs in bulk.

CalciumMagnesiumPotassiumSodium

Trace Minerals

Tiny Amounts (<100mg)

Needed in microscopic amounts but essential for enzymes and immunity.

IronZincIodineCopper

Vital Functions Map

Structural

Calcium & Phosphorus build the skeleton.

Blood & Heart

Iron transports oxygen. Potassium regulates heart rhythm.

Regulation

Magnesium & Sodium control fluids and nerves.

Frequently Asked Questions

What is the specific difference between Macro and Trace minerals?

Macro Minerals (like Calcium, Potassium) are needed in large amounts (over 100mg/day). Trace Minerals (like Iron, Zinc) are needed in very small amounts (less than 100mg/day) but are equally vital.

Why causes muscle cramps?

Muscle cramps are often a sign of electrolyte imbalance, specifically low levels of Magnesium, Potassium, or Sodium. Dehydration also contributes.

What is the most abundant mineral in the body?

Calcium is the most abundant mineral. 99% of it is stored in bones and teeth, with the remaining 1% in blood and soft tissues.

Why do we need Iodine in salt?

Salt is "iodized" to prevent Goiter (thyroid swelling). The thyroid gland needs Iodine to make hormones that control metabolism. Before iodized salt, deficiency was common.

Does Calcium alone build strong bones?

No. While Calcium is the building block, Vitamin D is required for your body to absorb calcium. Phosphorus and Magnesium also play key roles in bone structure.

Can you get too much Iron?

Yes. Excess Iron can be toxic and damage organs like the liver and heart. A genetic condition called Hemochromatosis causes the body to absorb too much iron.

Which mineral supports the immune system?

Zinc is heavily involved in immune function and wound healing. It is often taken to reduce the duration of colds.

What happens if you have too much Sodium?

High Sodium intake (salt) pulls water into the bloodstream, increasing blood volume and leading to High Blood Pressure (Hypertension), which strains the heart.

What is Anemia?

Anemia is a condition where you lack enough healthy red blood cells to carry oxygen. Iron Deficiency Anemia is the most common type, causing fatigue and pale skin.

What helps with enzyme function?

Magnesium acts as a cofactor for over 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis and muscle nerve function.