Everything You Need to Know About Minerals

The human diet is divided into two main categories: macronutrients and micronutrients. Macronutrients include fats, carbohydrates, and proteins, while micronutrients are more complex. Micronutrients are further categorized into two distinct types: vitamins and minerals. We covered vitamins in our previous blog, which you can read to deepen your understanding of micronutrients.

Today in our blog post we'll discuss minerals, their functions, and requirements, amongst topics of interest. 

What are minerals?

Minerals are naturally occurring, homogeneous inorganic elements with specific chemical compositions and characteristic crystalline structures. They are essential for various physiological functions and play a crucial role in maintaining health and supporting bodily functions vital for physical activity. Their importance is comparable to that of vitamins.

Minerals are present in both plant and animal foods as well as in drinking water. However, the amounts found in these sources are often quite small, making it important to ensure adequate mineral intake. The daily requirement for minerals is influenced by factors such as body size, lean body mass, and levels of physical activity or exercise.

A deficiency in any mineral can significantly impact overall health and peak performance.

CLASSIFICATION OF MINERALS 

Minerals are split into three groups, the Minerals, Major MinorMinerals&Electrolytes.

 Major materials: Required in larger quantities. (Calcium, Magnesium, Phosphorus).

Minor materials: Required in lower quantities. (Iron, Zinc, Iodine, Chromium, Copper, Fluoride, Manganese, Molybdenum, Selenium, Zinc).

 Electrolytes: These are minerals with a specific ability to carry electric charge (Sodium, Potassium & Chloride).

MINERALS: FUNCTIONS, FOOD SOURCES AND DAILY REQUIREMENTS

CALCIUM

Functions:

• Essential for building strong bones and preventing osteoporosis.
• Regulates blood pressure, and supports muscle contraction, blood clotting, nerve function, and heart contraction.
• May help prevent colon cancer and assist in weight loss.

Best Food Sources: Milk and dairy products, green leafy vegetables, tofu, calcium-fortified juices, cereals, and other fortified foods.

Daily Requirement:1000 to 1500 mg daily.

Supplement Composition:

• 1000-2000 mg per day (500 mg per tablet).
• People diagnosed with osteoporosis or amenorrhea can take 1000 mg per serve, twice daily.

When to Supplement: Can be taken on an empty stomach or with dinner (often the lowest-calcium meal for most people).

Symptoms of Deficiency: Poor bone growth or low bone density.

MAGNESIUM

Functions:

• Found in bones, muscles, and soft tissues.
• Essential for growth, strength, and over 300 biochemical reactions.
• Supports muscle and nerve function, enzyme activation, calcium and potassium absorption, and regulates blood glucose levels.
• Involved in glycolysis, ATP metabolism, DNA & RNA synthesis, and heart muscle homeostasis.

Best Food Sources: Green vegetables, whole grains, nuts, legumes, oats, bananas, avocados, fatty fish.
Daily Requirement: 420 mg for men, 320 mg for women.
When to Supplement: Generally not necessary, aim to meet needs through food.
Symptoms of Deficiency: Nausea, muscle weakness, irritability.

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PHOSPHORUS

Functions:

• Second most abundant mineral in the body (after calcium).
• Present in bones, cellular fluids, lipids, proteins, nucleic acids, ATP, and CP.
• Involved in cell permeability, metabolism of fats and carbohydrates, energy storage, collagen synthesis, and enzyme activity.

Best Food Sources: Milk, fish, eggs, red meat, asparagus, sunflower seeds, soybeans, nuts.
Daily Requirement: 700 mg for adults, 1200 mg for children under 18 and pregnant women.
When to Supplement: Not necessary.
Symptoms of Deficiency: Poor bone formation, stunted growth, nervous system dysfunction, muscle weakness, anorexia.

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CHROMIUM

Functions:

• Essential for insulin function, DNA & RNA metabolism, and cholesterol formation in the liver.
• Has anabolic effects, decreasing body fat and increasing lean mass.

Best Food Sources: Meat, mushrooms, liver, black pepper, nuts.
Daily Requirement: 30-35 mcg for men, 20-25 mcg for women.
When to Supplement: Not necessary, can be met through food.
Symptoms of Deficiency: Impaired insulin response, glucose intolerance, potential risk of type II diabetes, heart disease, neuropathy.

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COPPER

Functions:

• A component of enzymes involved in energy production, melanin synthesis, myelin formation, glucose and cholesterol metabolism.
• Supports nerve signal conduction and connective tissue in arteries and the heart.

Best Food Sources: Liver, kidneys, nuts, seeds, seafood, legumes, mushrooms, cocoa.
Daily Requirement: 900 mcg.
When to Supplement: Not recommended to exceed 3 mg daily.
Symptoms of Deficiency: Anemia, bone abnormalities, defective skin pigmentation, reproductive issues, reduced iron absorption, decreased arterial elasticity, linked to osteoporosis.

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IODINE

Functions:

• Necessary for life stages including fetal development, puberty, and aging.
• Required for normal thyroid function and hormone production.

Best Food Sources: Seafood, cod liver oil, meat, milk, dairy products, coffee.
Daily Requirement: 150 mcg.
When to Supplement: Not necessary due to iodized salt.
Symptoms of Deficiency: Thyroid disorders, mental retardation, goiter.

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IRON

Functions:

• Major component of hemoglobin, responsible for oxygen transport.
• Stored in muscles (myoglobin) and liver cells.

Best Food Sources: Red meat, chicken, fish, nuts, legumes, beans, broccoli, dried fruits.
Daily Requirement: 8 mg for men, 18 mg for women aged 15-50, 8 mg for women over 50.
When to Supplement: Preferably meet through diet; avoid exceeding 20 mg/day.
Symptoms of Deficiency: Anemia, fatigue, decreased physical performance.

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MANGANESE

Functions:

• A component of enzymes required for energy production, bone and connective tissue formation, collagen synthesis, and carbohydrate, protein, and cholesterol metabolism.

Best Food Sources: Spinach, peas, wheat germ, meat, beets, bananas, lettuce, corn.
Daily Requirement: 2-3 mg for men, 1.5-2 mg for women.
When to Supplement: Not necessary, easily met through diet.
Symptoms of Deficiency: Growth retardation, defective bone and connective tissue formation, impaired glucose tolerance, poor reproductive function.

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ZINC

Functions:

• Important for growth, development, testosterone production, DNA synthesis, cell replication, fertility, reproduction, prostate function, wound healing, and immune function.

Best Food Sources: Meat, liver, eggs, whole grains, fish, nuts, legumes.
Daily Requirement: 10-15 mg for men, 8-10 mg for women.
When to Supplement: High fiber and tannins from coffee or wine can inhibit absorption. Avoid exceeding the recommended dose.
Symptoms of Deficiency: Growth retardation, appetite loss, skin changes, disrupted immune function, delayed sexual maturation, night blindness, impaired healing.

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POTASSIUM

Functions:

• Essential for proper muscle contraction, nerve impulse transmission, blood pressure regulation, and maintaining vascular flexibility.

Best Food Sources: Whole foods, vegetables, bananas, fruits, meats, milk.
Daily Requirement: 2000 mg.
When to Supplement: Better tolerated from food rather than supplements.
Symptoms of Deficiency: Muscle cramps, weakness, numbness, tingling, nausea, irritability.

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MOLYBDENUM

Functions:

• Part of enzymes involved in energy production, nitrogen metabolism, and uric acid formation.

Best Food Sources: Unprocessed grains, nuts, soy, vegetables.
Daily Requirement: 45 mcg.
When to Supplement: Not necessary.
Symptoms of Deficiency: Extremely rare; may cause brain dysfunction and seizures.

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FLUORIDE

Functions:

• Essential for oral health, enamel strength, and preventing dental cavities. Present in bones as calcium fluoride and helps prevent osteoporosis.

Best Food Sources: Fluoridated water, grapes, raisins, freshwater fish.
Daily Requirement: 3-4 mg.
When to Supplement: Consider supplements if consuming bottled water.
Symptoms of Deficiency: Tooth decay, osteoporosis.

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BORON

Functions:

• Involved in bone growth, tissue healing, reducing inflammation, and utilization of estrogen, testosterone, and vitamins.

Best Food Sources: Avocado, raisins, grapes, lentils, nuts, kidney beans, potatoes, apples.
Daily Requirement: 1 mg.
When to Supplement: Not necessary.
Symptoms of Deficiency: Rare; may reduce brain alertness.

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SODIUM

Functions:

• Vital for fluid balance, nerve function, regulating blood pressure, and cell wall permeability.

Best Food Sources: Salt, processed foods, soy sauce, other seasonings.
Daily Requirement: Do not exceed 2400 mg.
When to Supplement: May need during endurance training in heat, but generally not necessary.
Symptoms of Deficiency: Dizziness, low blood pressure, vomiting, muscle cramps, convulsions.

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CHLORIDE

Functions:

• Helps maintain fluid balance, stimulates stomach acid for digestion, supports nerve and muscle function, and facilitates oxygen and carbon dioxide transport.

Best Food Sources: Table salt and processed foods.
Daily Requirement: 700 mg.
When to Supplement: Never necessary.
Symptoms of Deficiency: Rare; dizziness, muscle cramps, convulsions.

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SULFUR

Functions:

• Enzyme cofactor from amino acids like cysteine and methionine.
• Supports oxidative reactions, antioxidant function, DNA building, food metabolism, skin, tendons, and ligaments.

Best Food Sources: Red meat, poultry, fish, nuts, dried fruits, cheese, broccoli, onions, oats, wheat.
Daily Requirement: Adults need 13 mg/kg/day; higher for children and infants.
When to Supplement: Not necessary if consuming a balanced diet.
Symptoms of Deficiency: Brittle hair and nails, dental cavities, decreased fertility, linked to cardiovascular issues.

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SELENIUM

Functions:

• Vital component of glutathione peroxidase, an antioxidant enzyme that protects from free radicals.
• Helps prevent tissue and cell damage, supports thyroid hormone production, DNA synthesis, and reproduction.

Best Food Sources: Meat, seafood, liver, Brazil nuts, whole grains.
Daily Requirement: 55 mcg.
When to Supplement: Not recommended; excess can be toxic.
Symptoms of Deficiency: Hair loss, growth retardation, pancreatic dysfunction, muscular weakness, depression.

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MULTI-MINERALS

Functions:

• Boost immune system, increase energy, reduce stress, maintain body functions, regulate fluid balance, support muscle contraction, regulate blood pressure, balance blood sugar levels, aid genetic material production, and enhance sexual function.

Daily Requirement: Small doses in micrograms required.
Supplement Composition: Should include a wide range of minerals, especially zinc and magnesium (ZMA).
When to Take: Once or twice daily, preferably after meals.

CONCLUSIONS
 

All this vital information and research was conducted by Mr. Ritikesh Bhor, a certified fitness trainer and nutritionist with over 10 years of experience. This essential guide on minerals is provided for general knowledge and should not be considered a substitute for professional medical advice.

If you have any health concerns related to mineral deficiencies or other conditions, please consult a healthcare professional.

Thank you for reading, and feel free to share this information with your friends and family to help increase their awareness as well.