Vitamins tend to get most of the attention, but minerals play an equally important role in maintaining good health.
Minerals are inorganic substances, obtained originally from rocks and soil – plants absorb them from the soil, and animals (and in turn, humans eating animal products) obtain them by eating those plants. Getting enough of the right minerals matters, since deficiencies can affect health in a range of ways.
Minerals fall into two broad categories: major minerals and trace elements. Both matter, just in different quantities – major minerals are needed in larger amounts, while trace elements are needed only in small quantities but are no less essential.
Avoiding Mineral Deficiency
For most people, eating a healthy, varied diet is enough to cover mineral needs. Food labels often show RDA or RDI figures (Recommended Daily Allowance/Intake) as a guide, though labelling accuracy and consistency can vary.
Overdosing on minerals through diet alone is very unlikely, but caution is worth taking with regular supplements, particularly at higher doses. It's always worth speaking to a GP before starting supplements, especially if taking more than one or combining them with existing medication.
Major Minerals
Calcium
Best known for supporting healthy bones, calcium also plays a role in cell function and muscle movement. Good sources include milk and dairy products, leafy greens, and canned fish like salmon or sardines.
Phosphorus
Supports bone and teeth development, alongside a role in cellular processes and maintaining healthy blood pH balance. Found in high-protein foods like meat, fish, eggs, milk and poultry, and in nuts, seeds, grains and dried beans for vegetarians and vegans.
Magnesium
Important for tissue production and repair (including bone), and for moving nutrients around the body. Found in seeds, nuts, grains, dried beans and dark green vegetables. If you're finding it hard to wind down or sleep well, magnesium is worth understanding in more detail – our guide on magnesium for sleep covers this specifically, and our magnesium supplement is a popular option worth considering.
Other major minerals include chloride, potassium and sodium (known as electrolytes), and sulphur, which is generally well covered by a normal protein intake.
Trace Elements
Trace elements – chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc – are needed in smaller amounts, but each plays a genuinely important role.
Chromium
Helps break down fat and carbohydrate, and supports insulin sensitivity and glucose metabolism. Broccoli is one of the best food sources, alongside liver and yeast.
Copper
Works alongside iron to support red blood cell production, alongside bone health and nerve function, and plays a role in immune health. Found in liver and shellfish, or in shiitake mushrooms, leafy greens, nuts and seeds for plant-based sources.
Fluoride
Best known for supporting tooth enamel strength. Found in spinach, baked potatoes, black tea and grapes.
Iodine
Essential for producing thyroid hormones, which regulate metabolism and energy levels. Prolonged, significant deficiency can affect thyroid function and contribute to symptoms like fatigue or low mood, though this generally develops over time rather than from short-term dietary gaps. Seaweed, tuna, dairy products and iodised table salt are all good sources.
Iron
Works with copper to support red blood cell production, helping transport oxygen around the body. Deficiency can contribute to anaemia and fatigue. Good sources include red meat, spinach, quinoa and tinned baked beans – our iron and vitamin C gummies are a straightforward supplement option if dietary intake alone isn't quite covering your needs.
Manganese
Supports numerous bodily processes, working alongside vitamins to support healthy bones and blood flow. Found in leafy greens, brown rice, wholemeal bread, almonds and even dark chocolate.
Molybdenum
Plays a role in processing certain compounds in the body and supports amino acid production. Found in legumes and grains, and in animal organ meats for non-vegetarians.
Selenium
Important for reproductive health, making it particularly relevant during pregnancy or when trying to conceive, and supports healthy immune function. Brazil nuts are a well-known source – just one or two a week is generally enough, since excessive intake can lead to selenium toxicity, particularly alongside regular fish consumption.
Zinc
Involved in cell growth and division, wound healing, carbohydrate metabolism, and the senses of taste and smell, alongside supporting immune function. Shellfish is a strong low-calorie source, or legumes like beans, chickpeas and lentils for a plant-based option. If you're considering supplementing, our zinc supplement is worth a look.
