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Minerals
Reviewed by Medicinsk Expert•Last updated: 2026-10-22•Food Nutrition

Minerals

Minerals are essential nutrients that support critical bodily functions, including the health of your bones, muscles, heart, and brain.

Overview

Your body relies on minerals to perform a variety of vital tasks. Beyond supporting structural and muscular health, minerals are necessary for the production of enzymes and hormones.

Types of Minerals

Minerals are categorized into two groups based on the amount required by the body:

  • Macrominerals: Required in larger amounts. These include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur.
  • Trace minerals: Required in smaller amounts. These include iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium.

Management and Intake

For most individuals, a wide variety of foods provides sufficient mineral intake. However, medical guidance may be necessary in certain situations:

  • Supplements: A doctor may recommend a mineral supplement if dietary intake is insufficient.
  • Medical Restrictions: Certain health conditions or medications may require limiting specific minerals. For example, individuals with chronic kidney disease must often limit foods high in potassium.

Frequently Asked Questions

If you have iron deficiency anemia, a multivitamin with iron may be insufficient or cause side effects. It’s safer to use a dedicated iron supplement prescribed by your clinician, which allows precise dosing and monitoring of absorption and side effects.
In CKD, limit high-potassium foods like bananas, oranges, and tomatoes, but focus on calcium and phosphorus from dairy or fortified alternatives. Your nephrologist may recommend a low-potassium diet plan and possibly a calcium supplement to maintain bone density while protecting kidney function.===
Leafy greens, nuts, seeds, whole grains, and bananas are excellent magnesium and potassium sources. Aim for about 400–420 mg of magnesium and 3,500–4,700 mg of potassium each day, depending on your age and health status. Adjust intake under a dietitian’s guidance if you have kidney concerns.
If you notice persistent fatigue, muscle cramps, brittle nails, or bone pain, these can signal low calcium or iron levels. Other signs include tingling or numbness (iron), or frequent fractures (calcium). A simple blood test measuring serum calcium, ferritin, and hemoglobin can confirm a deficiency.
Source: MedlinePlus, National Library of Medicine

MedlinePlus brings together authoritative health information from the National Library of Medicine (NLM), the National Institutes of Health (NIH), and other government agencies and health-related organizations.

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