Your body relies on energy to function and power daily activities. While protein, fats, carbohydrates, vitamins, and essential minerals handle most of the work, lesser-known trace minerals also contribute to overall health. They assist with processes like reducing inflammation, metabolism, growth and development, supporting a strong immune system, and more.

Here, we explore the key details about essential trace elements, including their benefits, various types, and how to ensure your body gets the right ones to maintain overall well-being.

What Are Trace Minerals?

Trace minerals are vital for your body but are required in smaller quantities compared to other nutrients. 

Minerals are categorised into two groups based on daily dietary requirements: major minerals (macro minerals) and trace minerals (micro minerals). Major minerals, such as calcium, phosphorus, potassium, and magnesium, are required in amounts of 100 milligrams or more per day. In contrast, trace minerals, including iron, zinc, iodine, chromium, and selenium, are needed in smaller quantities—less than 100 milligrams per day.

However, the smaller required amounts do not reduce their importance.

While these minerals are typically obtained through your diet, as the body cannot produce them, many individuals still experience deficiencies.

Key Benefits of Trace Minerals

Trace minerals are vital for numerous biochemical processes, including immune function, energy production, cellular activity, and metabolism. Here’s how they support your body:

• Like major minerals, trace minerals are fundamental for enzymes involved in energy production, metabolism, nerve signaling, DNA synthesis, and tissue formation
• Many trace minerals function as antioxidants, protecting the body from oxidative stress caused by free radicals
• Some assist in regulating insulin and blood sugar levels
• Minerals like zinc are essential for maintaining a healthy immune system and supporting reproductive health
• Certain trace minerals also play a role in hormone production

Types of Trace Minerals

Let’s take a look at six important minerals to include in your diet:

Iron: Iron is critical for oxygen transport, energy production, and immune function. Despite being one of the most abundant elements, it is the leading nutrient deficiency worldwide for women. Common signs of iron deficiency include fatigue, headaches, pale skin, and brittle nails.

Food sources: Red meat, poultry, fish, lentils, and spinach.

Zinc: Zinc supports immune function, wound healing, and hormone regulation. It also plays a key role in cell growth and DNA synthesis. Zinc deficiency can cause weakened immunity, slow wound healing, hair loss, and loss of taste or smell.

Food sources: Shellfish, beef, pumpkin seeds, and chickpeas.

Copper: Copper is essential for energy production, iron absorption, and the formation of connective tissues. Deficiencies are rare but can lead to anaemia, weakness, and brittle bones.

Food sources: Organ meats (e.g. liver), seafood, nuts and seeds

Iodine: Iodine is vital for thyroid hormone production, which regulates metabolism and growth. Without enough Iodine, your thyroid can’t effectively regulate thyroid hormone levels, making this trace mineral crucial for your thyroid function.

Food sources: Seaweed, iodised salt, and seafood.

Selenium: Selenium acts as a powerful antioxidant, supporting immune function and thyroid hormone metabolism. Deficiency may lead to muscle weakness, fatigue, or thyroid dysfunction.

Food sources: Brazil nuts, eggs, and tuna.

Chromium: Chromium enhances insulin action and helps regulate blood sugar levels. Deficiency is rare but may impair glucose metabolism.

Food sources: Grape juice, beef, apples, and green beans.

How to Get Trace Minerals

Since your body only requires small amounts of trace minerals like iron and zinc, a balanced diet is often enough to meet your needs.

However, certain groups of people may have higher requirements for these nutrients. For instance, if you’re pregnant, breastfeeding, or engaging in intense physical activities like running or weightlifting, your body may need additional trace minerals, particularly iron, beyond what your diet provides.

Additionally, modern food production methods have altered the nutrient content of crops. Practices like high-yield farming prioritise crop quantity over nutritional quality, further diminishing the nutrient density of produce. This shift makes it more challenging for people to obtain adequate trace minerals and other micronutrients solely from diet, increasing the need for diversified food choices or supplementation to meet daily nutritional requirements.

Some deficiencies are more prevalent than others. For example, iron deficiency is widespread globally, especially among females, while iodine deficiency is common in regions where soil iodine levels are low.

The Takeaway

Trace minerals or micronutrients, are just as crucial for your physical and mental well-being as macronutrients. They support essential functions like cognitive health, hormone regulation, restorative sleep, healthy skin and hair, gut health, and immune defence.

Although your body requires only small amounts of these nutrients, deficiencies in essential trace minerals can still occur.

You can ensure your body gets the necessary trace minerals by maintaining a balanced, whole-food diet rich in mineral-dense foods. For added support, a trace mineral supplement can help fill nutritional gaps.

If your diet isn't providing the necessary nutrients to support your overall health, consider targeted supplements.

Vitable offers personalised vitamin subscriptions that allow you to tailor your supplement regimen to your specific needs. Take our quiz and discover your personalised combination of vitamins and minerals to support your health and well-being.

Find out more about other supplements that can support your overall health:

Iron | Zinc + Copper | Iodine | Selenium | Chromium

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

References:

• Bhardwaj RL, Parashar A, Parewa HP, Vyas L. An Alarming Decline in the Nutritional Quality of Foods: The Biggest Challenge for Future Generations' Health. Foods. 2024 Mar 14;13(6):877. doi: 10.3390/foods13060877. PMID: 38540869; PMCID: PMC10969708.
• Mehri A. Trace Elements in Human Nutrition (II) - An Update. Int J Prev Med. 2020 Jan 3;11:2. doi: 10.4103/ijpvm.IJPVM_48_19. PMID: 32042399; PMCID: PMC6993532.
• National Health and Medical Research Council. (2021, April 19). Iron. Iron | Eat For Health. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/iron (Accessed: 18 December 2024).
• National Health and Medical Research Council. (2021, April 19). Zinc. Zinc | Eat For Health. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/zinc (Accessed: 18 December 2024).
• National Health and Medical Research Council (2022) Copper, Copper | Eat For Health. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/copper (Accessed: 18 December 2024).
• National Health and Medical Research Council (2021) Iodine, Iodine | Eat For Health. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/iodine (Accessed: 18 December 2024).
• National Health and Medical Research Council (2021b) Selenium, Selenium | Eat For Health. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/selenium (Accessed: 18 December 2024).
• National Health and Medical Research Council (2021a) Chromium, Chromium | Eat For Health. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/chromium (Accessed: 18 December 2024).