Overview of Minerals

By Larry E. Johnson, MD, PhD, Associate Professor of Geriatrics and Family and Preventive Medicine;Attending Physician, University of Arkansas for Medical Sciences;Central Arkansas Veterans Healthcare System

NOTE: This is the Consumer Version. DOCTORS: Click here for the Professional Version

Minerals
Overview of Minerals
Chromium
Copper
Wilson Disease
Fluoride
Iodine
Iron
Selenium
Zinc

Minerals are necessary for the normal functioning of the body’s cells. The body needs relatively large quantities of

These minerals are called macrominerals. Bone, muscle, heart, and brain function depends on these minerals.

The body needs small quantities of

Chromium
Copper
Fluoride
Iodine
Iron
Manganese
Molybdenum
Selenium
Zinc

These minerals are called trace minerals. Except for chromium, all trace minerals are incorporated into enzymes or hormones required in body processes (metabolism). Chromium helps the body keep blood sugar levels normal.

Both macrominerals and trace minerals are harmful if too much is ingested.

Minerals are an essential part of a healthy diet. The recommended dietary allowance (RDA)—the amount most healthy people need each day to remain healthy—has been determined for most minerals. People who have a disorder may need more or less than this amount.

Consuming too little or too much of certain minerals can cause a nutritional disorder. People who eat a balanced diet containing a variety of foods are unlikely to develop a nutritional disorder or a major mineral deficiency, except sometimes for iodine, iron, or zinc. However, people who follow restrictive diets may not consume enough of a particular mineral (or vitamin). For example, vegetarians, including those who eat eggs and dairy products, are at risk of iron deficiency. Infants are more likely to develop deficiencies because they are growing rapidly (thus requiring larger amounts of nutrients for their size than adults).

Consuming large amounts (megadoses) of mineral supplements without medical supervision may have harmful (toxic) effects.

Some mineral disorders (such as manganese and molybdenum disorders) are very rare or may not exist.

Diagnosis

Often blood or urine tests

Doctors can detect many common nutritional disorders or an electrolyte imbalance by measuring the levels of minerals in a sample of blood or urine.

Minerals

Mineral	Good Sources	Main Functions	Recommended Dietary Allowance for Adults*	Safe Upper Limit
Calcium	Milk and milk products, meat, fish eaten with the bones (such as sardines), eggs, and fortified cereal products	Required for the formation of bone and teeth, for blood clotting, for normal muscle function, for the normal functioning of many enzymes, and for normal heart rhythm	1,000 milligrams 1,200 milligrams for people over 50	2,500 milligrams
Chloride	Salt, beef, pork, sardines, cheese, green olives, corn bread, potato chips, sauerkraut, and processed or canned foods (usually as salt)	Involved in electrolyte balance	1,000 milligrams	—
Chromium	Liver, processed meats, whole-grain cereals, and nuts	Enables insulin to function (insulincontrols blood sugar levels) Helps in the processing (metabolism) and storage of carbohydrates, protein, and fat	35 micrograms for men aged 50 and younger 25 micrograms for women aged 50 and younger 30 micrograms for men over 50 20 micrograms for women over 50	—
Copper	Organ meats, shellfish, cocoa, mushrooms, nuts, dried legumes, dried fruits, peas, tomato products, and whole-grain cereals	Is a component of many enzymes that are necessary for energy production, for antioxidant action^†, and for formation of red blood cells, bone, and connective tissue	900 micrograms	10,000 micrograms
Fluoride	Seafood, tea, and fluoridated water	Required for the formation of bone and teeth	3 milligrams for women 4 milligrams for men	10 milligrams
Iodine	Seafood, iodized salt, eggs, yogurt, milk, and drinking water (in amounts that vary by the iodine content of local soil)	Required for the formation of thyroid hormones	150 micrograms	1,100 micrograms
Iron	As hemeiron: Beef, poultry, fish, kidneys, and liver As nonheme iron: Soybean flour, beans, molasses, spinach, clams, and fortified grains and cereals	Required for the formation of many enzymes in the body Is an important component of muscle cells and of hemoglobin, which enables red blood cells to carry oxygen and deliver it to the body's tissues	8 milligrams for women over 50 and for men 18 milligrams for women aged 50 and younger (premenopause) 27 milligrams for pregnant women 9 milligrams for breastfeeding women	45 milligrams
Magnesium	Leafy green vegetables, nuts, cereal grains, beans, and tomato paste	Required for the formation of bone and teeth, for normal nerve and muscle function, and for the activation of enzymes	320 milligrams for women 420 milligrams for men	—
Manganese	Whole-grain cereals, pineapple, nuts, tea, beans, and tomato paste	Required for the formation of bone and the formation and activation of certain enzymes	2.3 milligrams for men 1.8 milligrams for women	11 milligrams
Molybdenum	Milk, legumes, whole-grain breads and cereals, and dark green vegetables	Required for metabolism of nitrogen, the activation of certain enzymes, and normal cell function Helps break down sulfites (present in foods naturally and added as preservatives)	45 micrograms	2,000 micrograms
Phosphorus	Dairy products, meat, poultry, fish, cereals, nuts, and legumes	Required for the formation of bone and teeth and for energy production Used to form nucleic acids, including DNA (deoxyribonucleic acid)	700 milligrams	4,000 milligrams
Potassium	Whole and skim milk, bananas, tomatoes, oranges, melons, potatoes, sweet potatoes, prunes, raisins, spinach, turnip greens, collard greens, kale, other green leafy vegetables, most peas and beans, and salt substitutes (potassium chloride)	Required for normal nerve and muscle function Involved in electrolyte balance	3.5 grams	—
Selenium	Meats, seafood, nuts, and cereals (depending on the selenium content of soil where grains were grown)	Acts as an antioxidant^† with vitamin E Required for thyroid gland function	55 micrograms	400 micrograms
Sodium	Salt, beef, pork, sardines, cheese, green olives, corn bread, potato chips, sauerkraut, and processed or canned foods (usually as salt)	Required for normal nerve and muscle function Helps the body maintain a normal electrolyte and fluid balance	1,000 milligrams	2,400 milligrams
Zinc	Meat, liver, oysters, seafood, peanuts, fortified cereals, and whole grains (depending on the zinc content of soil where grains were grown)	Used to form many enzymes and insulin Required for healthy skin, healing of wounds, and growth	11 milligrams for men and 8 milligrams for women	40 milligrams
*Recommended dietary allowances for minerals and other nutrients are periodically published by The Food and Nutrition Board of the National Academy of Sciences–National Research Council and the United States Department of Agriculture. These allowances are intended to meet the needs of healthy people.
^†Antioxidants protect cells against damage due to reactive by-products of normal cell activity called free radicals.
^‡The body absorbs heme iron better than nonheme iron.