Minerals are fundamental building blocks of a healthy body and are necessary for a wide range of biological processes, including bone health, energy production, nerve function, immune defense and hormone regulation. Major minerals such as calcium, magnesium and potassium are required in larger amounts to maintain basic physiological functions, while trace minerals such as iron, zinc and chloride, although only needed in small amounts, play an equally crucial role in human health and well-being. Modern farming methods, food processing and lifestyle habits have reduced the mineral content of our diet, and research suggests that up to 92% of the population may have inadequate levels of essential minerals. This underlines the need for increased focus on mineral intake through a balanced diet and, when necessary, supplements. This article provides an in-depth review of both major and trace minerals, their specific functions, natural sources, the consequences of deficiency, and practical strategies to ensure a healthy mineral balance.
Why are mineral deficiencies so widespread?
Mineral deficiency has become a significant health problem globally, and several factors contribute to this. A primary reason is soil degradation. Modern agricultural practices such as monoculture, intensive cultivation and the use of artificial fertilizers have depleted the soil of essential minerals over time. Plants absorb minerals such as magnesium, zinc and iron directly from the soil, but when the soil is depleted, this is reflected in a lower mineral content in the crops. A study published in Journal of the American College of Nutrition found that the mineral content of 43 common vegetables and fruits have decreased by up to 38% since the 1950s, which is partly due to soil depletion and a focus on crops with high yields rather than nutritional value. This means that even a diet rich in plants can be deficient if the soil in which they grow is nutrient poor.
Another significant factor is food processing. Processed foods undergo processes such as refining, heat treatment and preservation, which often remove mineral-rich parts of the raw materials. For example grains lose up to 80% of their magnesium and zinc content when refined into white flour, according to research in The Proceedings of the Nutrition Society. This means that although modern diets may be high in calories, they are often poor in essential minerals such as calcium, potassium and iron, contributing to widespread deficiencies.
Water filtration is a third, often overlooked cause of mineral deficiency. Modern filtration systems such as reverse osmosis and carbon filters not only remove harmful substances such as lead and chlorine, but also useful minerals such as calcium, magnesium and chloride. In areas where people mainly drink filtered water, this can significantly reduce total mineral intake over time, especially if the water is not remineralized after filtration.
Poor diet further exacerbates the problem. The typical Western diet is dominated by highly processed foods such as white bread, sugary drinks and convenience foods, and often contains foods low in minerals such as fruit, vegetables, nuts and whole grains. Data from the National Health and Nutrition Examination Survey (NHANES) show that many people do not meet recommended intakes for minerals such as magnesium (50% deficient in the US), potassium (90% deficient), and calcium (70% deficient), reflecting a trend toward fast, nutrient-poor meals instead of balanced, whole foods.
Finally, certain groups have a increased need for minerals, which increases the risk of deficiency. Pregnant women require more iron and iodine to support fetal growth and development, as shown in guidelines from the Institute of Medicine. Athletes lose minerals such as magnesium, chloride and zinc through sweat during intense exercise, increasing their needs. Older individuals may have reduced absorption capacity due to age-related changes in the gastrointestinal system, while people with chronic conditions such as celiac disease or inflammatory bowel disease may have reduced absorption of minerals such as iron and magnesium. These combined factors explain why mineral deficiency is so widespread and why awareness of mineral intake is essential to maintaining health.
Major minerals and their functions
Major minerals are required in larger amounts, typically over 100 mg daily, and are fundamental to the body's basic functions. Here is a detailed overview of the main main minerals and their roles:
Calcium is best known for supporting bone and dental health, where it forms hydroxyapatite, the mineral that gives the skeleton strength and structure. In addition to this, calcium is essential for muscle contractions, nerve impulse transmission and blood coagulation. When a nerve impulse triggers the release of calcium in muscle cells, it enables contraction, while calcium also helps to activate coagulation factors in the blood in case of injury. A lack of calcium can lead to osteoporosis, muscle cramps, tingling in the fingers and an increased risk of fractures, especially in the elderly. Natural sources include dairy products such as milk, yogurt and cheese, green leafy vegetables such as cabbage and broccoli, as well as fortified foods such as plant milk and orange juice. The recommended daily intake for adults is 1000–1200 mg, depending on age and sex.
Potassium regulates the fluid balance inside and outside the cells, which is crucial for blood pressure control and heart function. As an electrolyte, it balances sodium and supports nerve impulses and muscle contractions, including the rhythm of the heart. Research from Nutrients shows that a high potassium intake can help lower blood pressure by counteracting sodium's effects, which reduces the risk of cardiovascular disease. Deficiency can cause muscle weakness, irregular heartbeat, fatigue and, in severe cases, cardiac arrhythmias. Good sources are bananas, oranges, potatoes, spinach, avocados and beans, with a recommended intake of 2600-3400 mg per day for adults.
Sodium works in tandem with potassium to maintain fluid balance and is essential for nerve function and muscle contractions. It is found in high amounts in table salt and processed foods such as canned food and snacks, but an excessive intake can lead to hypertension and increased strain on the heart. Deficiency is rare in Western diets, but can occur with extreme sweating, dehydration or diarrhoea, with symptoms such as headache, nausea and confusion. Natural sources include seafood, celery and beetroot, but most people get enough sodium from salt in their diet. The recommended intake is up to 2300 mg daily, but many people exceed this.
Magnesium is involved in over 300 enzymatic reactions, including energy production through ATP synthesis, muscle function and nerve transmission. It helps muscles relax after contraction, which is important for preventing cramps and promoting relaxation, and it also supports mental processes by regulating neurotransmitters. Magnesium deficiency can lead to fatigue, muscle spasms, cardiac arrhythmias and increased sensitivity to stress, and it is estimated that up to 50% of the US population is deficient. Sources include almonds, pumpkin seeds, whole grains such as oats, spinach and dark chocolate, with a recommended intake of 310-420 mg daily.
Phosphorus is a key component of bones and teeth along with calcium and is essential for energy metabolism by forming ATP, the body's energy currency. It also supports DNA and RNA synthesis and cell membrane function through phospholipids. Deficiency is rare in a normal diet, but can cause weak bones, fatigue and muscle weakness if it occurs. Phosphorus is found in protein-rich foods such as meat, fish, eggs and dairy products, as well as in legumes and nuts, with a recommended intake of 700 mg per day for adults.
Sulphur is an important part of the amino acids cysteine and methionine, which are used to build proteins and enzymes. It supports detoxification processes in the liver by contributing to the production of glutathione, a powerful antioxidant, and helps maintain skin, hair and nail health through keratin structures. Deficiency is rare, as sulfur is found in many foods such as eggs, meat, fish, garlic, onions and cruciferous vegetables such as broccoli, but low levels can affect the liver's ability to detoxify. There is no specific recommendation for sulphur, as the need is met through protein intake.
Trace minerals and their functions
Trace minerals are required in very small amounts, often less than 100 mg daily, but their contribution to health is significant. Here is a detailed overview of the most important trace minerals:
Iron is essential for hemoglobin formation in red blood cells, which transports oxygen from the lungs to the body's tissues, and for myoglobin, which stores oxygen in the muscles. It also supports energy production in the mitochondria and the immune system by promoting the activity of white blood cells. Iron deficiency is the most common mineral deficiency globally and can lead to anaemia, with symptoms such as fatigue, pale skin, dizziness and shortness of breath. Heme iron from animal sources such as liver, red meat and poultry is better absorbed (15-35%) than non-heme iron from plants such as lentils, spinach and fortified cereals (2-20%), and vitamin C can improve absorption. The recommended intake is 8 mg for men and 18 mg for women of childbearing age.
Zinc contributes to the normal function of the immune system by supporting the production of T cells, and it is essential for DNA synthesis, wound healing and cell growth. It also affects the sense of taste and smell and is important for cognitive development in children. Zinc deficiency can cause reduced immunity, hair loss, slow wound healing, diarrhea and stunted growth in children. Good sources are oysters (one of the richest sources), red meat, poultry, nuts, seeds and whole grains, but phytates in plants can inhibit absorption. The recommended intake is 11 mg for men and 8 mg for women.
Copper plays a role in energy production, iron metabolism and the formation of connective tissue such as collagen and elastin, which gives strength to skin, blood vessels and bones. It is also important for the development and function of the nervous system by supporting myelin production. Deficiency can lead to anemia, neurological problems such as numbness, and weak bones. Copper is found in shellfish, nuts, seeds, whole grains and dark chocolate, but excessive intake can disrupt zinc balance. The recommended intake is 900 µg daily.
Selenium is a powerful antioxidant that protects cells from oxidative damage through the enzyme glutathione peroxidase and supports thyroid function by aiding in the conversion of T4 to T3. It also contributes to DNA synthesis and immune defense. A deficiency can cause muscle weakness, fatigue and reduced immunity, while an excess can cause selenosis (hair loss, nail problems). Selenium is found in brazil nuts (one nut can cover the daily requirement), fish, poultry, eggs and grains, but the content varies with the soil's selenium levels. The recommended intake is 55 µg daily.
Iodine is essential for the production of thyroid hormones (T3 and T4), which regulate metabolism, energy levels, growth and development. Iodine deficiency can lead to goiter, fatigue, weight gain and cognitive impairment, especially in children where it can cause developmental delays. Good sources are iodized salt, seafood such as seaweed and cod, and dairy products, with a recommended intake of 150 µg per day for adults.
Manganese supports bone health, blood coagulation and the metabolism of carbohydrates, proteins and fats by acting as a cofactor for enzymes such as superoxide dismutase, which reduces oxidative stress. Deficiency is rare, but can cause skeletal abnormalities, reduced glucose tolerance and neurological symptoms. Sources include whole grains, nuts, legumes and tea, with a recommended intake of 1.8–2.3 mg daily.
Chloride is an electrolyte that works with sodium and potassium to maintain fluid balance in the body and supports digestion by forming hydrochloric acid in the stomach, which breaks down food. It also contributes to nerve impulses and muscle contractions. Deficiency is rare, but can occur with extreme sweating or vomiting, with symptoms such as muscle weakness and dehydration. Chloride is found in salt (sodium chloride), seafood and some vegetables such as celery, with a recommended intake of 1800–2300 mg daily.
Chrome improves insulin function and helps regulate blood sugar levels, which supports a healthy metabolism and can help maintain stable energy levels. Deficiency can cause reduced glucose tolerance and an increased risk of insulin resistance, although this is unusual in a balanced diet. Sources are meat, whole grains, broccoli and nuts, with a recommended intake of 25–35 µg daily.
The molybdenum is a cofactor for enzymes that break down harmful substances such as sulphites and purines in the body, and supports detoxification processes. Deficiency is extremely rare, but can affect liver function. It is found in legumes, grains and nuts, with a recommended intake of 45 µg per day.
Living helps the body use calcium and magnesium effectively, supports bone health and can positively affect hormone balance (such as estrogen and testosterone) and cognitive function. Deficiencies are not well defined, but boron is found in fruits such as apples, nuts and vegetables such as avocados, without a specific recommendation as the need is low.
Benefits and effects of minerals
Minerals provide a number of benefits that are essential for the body's functions:
Bone health: Calcium, phosphorus, magnesium, manganese and boron contribute to strong bones and teeth by forming mineral structures and supporting remineralization. Calcium and phosphorus form hydroxyapatite, while magnesium and manganese help maintain bone density, which is particularly important for preventing osteoporosis in the elderly.
Energy turnover: Magnesium, iron and copper are central to energy production. Magnesium activates ATP, the body's energy currency, iron supports oxygen transport to the mitochondria for cellular respiration, and copper helps with electron transport in the respiratory chain. This ensures that the cells receive sufficient energy for daily activities, physical work and recovery after exercise.
Immune defense: Zinc and selenium strengthen the body's natural defense system. Zinc promotes the production and function of white blood cells that fight infection, while selenium protects immune cells from oxidative damage, which can increase resistance to bacteria and viruses.
Antioxidant protection: Selenium and sulfur (via glutathione) act as antioxidants, neutralizing free radicals that can damage cells, DNA and tissues. This helps to maintain healthy cell function, reduce inflammation and support long-term health.
Nerve and muscle function: Calcium, potassium, sodium, magnesium and chloride are essential for signal transmission in the nervous system and muscle control. Calcium triggers muscle contractions, magnesium helps muscles relax, and potassium, sodium, and chloride balance electrical impulses in nerve cells and muscle fibers, allowing for coordinated movement and heart function.
Thyroid function: Iodine is indispensable for the production of thyroid hormones that regulate the body's metabolism, temperature and energy level. Selenium also supports the thyroid gland by protecting it from oxidative stress and aiding in the conversion of T4 to the more active T3 hormone.
The interaction of the minerals is also critical. For example, magnesium improves calcium absorption, while iron and copper work together to support blood production. Zinc and copper compete for absorption, which emphasizes the need for balance. This synergy shows why a varied diet is important to maximize the minerals' effects.
How to ensure adequate intake?
To ensure a healthy mineral balance and avoid deficiency, the following strategies can be used:
Varied diet: A diet that includes fruits such as apples, berries and oranges, vegetables such as spinach, broccoli and sweet potatoes, whole grains such as quinoa, brown rice and oats, nuts such as almonds and walnuts, seeds such as pumpkin seeds and sesame seeds, seafood such as salmon, oysters and cod, and lean meats such as chicken and beef provide a wide range of major and trace minerals. Variety ensures that all mineral needs are met, as different foods have unique mineral profiles. For example, seafood provides both iodine and selenium, while nuts are rich in magnesium and manganese.
Limit processed foods: Reduce your intake of refined products such as white bread, sugary drinks, chips and convenience foods, which often lack minerals and contain additives such as phytates (in grains) and oxalates (in spinach), which can inhibit the absorption of zinc and iron. Instead, choose whole, unprocessed options such as wholegrain bread, fresh vegetables and home-cooked meals to maximize nutritional value.
Mineral-rich water: If you use filtered water, consider adding mineral drops (which contain chloride, magnesium and potassium) or choose spring water that naturally contains minerals. This can compensate for losses from filtration systems such as reverse osmosis, which remove up to 95% of the minerals in the water, according to studies from Water Research.
Subsidy if needed: For risk groups such as pregnant women (increased iron and iodine requirements), athletes (loss of magnesium and chloride through sweat) or the elderly (reduced absorption), supplementation may be useful if deficiencies are detected through blood tests or symptoms such as fatigue, muscle cramps or reduced immunity. For example, iron supplements can treat anemia, but excessive intake can cause toxicity such as nausea and liver damage. Magnesium supplements can help with cramps and stress. Such measures should always be taken in consultation with a doctor.
Regular follow-up: Monitor mineral status through doctor visits, especially if you experience symptoms such as persistent fatigue, muscle weakness, hair loss or reduced immunity. Blood tests can measure levels of iron (ferritin), zinc, magnesium and other minerals, and provide a basis for targeted measures such as dietary changes or supplements.
Admission factors should also be considered. Vitamin C in citrus fruits increases iron absorption from plants, while calcium-rich foods such as milk can inhibit iron absorption if eaten at the same time. Phytates in grains and legumes can reduce zinc and iron absorption, but soaking, sprouting or fermentation (such as sourdough bread) can significantly improve bioavailability. Iodine absorption can be affected by goitrogens in raw cruciferous vegetables such as cabbage, but cooking neutralizes this. Being aware of such interactions can help you maximize your mineral intake.
Disclaimer and reservations
The information in this article is intended for informational purposes only and is not intended to replace professional medical advice, diagnosis or treatment. Use of mineral supplements or changes in the diet should be done in consultation with qualified healthcare personnel. The effect of mineral intake can vary from person to person, and Uno Vita AS does not claim that minerals or related products can cure disease. All use is at your own risk, and we recommend that you consult a doctor before starting new measures, especially if you have underlying health problems. The products should be kept out of the reach of children.
Freedom of expression and right to information
Uno Vita reserves the right to share publicly available research and information on health and wellness technologies, including minerals, in accordance with national and international laws on freedom of expression and belief. This includes:
- United Nations Universal Declaration of Human Rights (1948), Article 19: The right to freedom of opinion and expression, including the freedom to receive and impart information regardless of frontiers.
- The International Covenant on Civil and Political Rights (1966), Article 19: Emphasizes the right to seek, receive and impart information and ideas through various media.
- Norwegian Constitution § 100: Ensures freedom of expression, with certain limitations for reasons of child protection, privacy and public order.
- The USA's First Amendment: Protects freedom of expression against government interference and provides a strong legal basis for the free dissemination of information.
Uno Vita supports the right to share knowledge about the role of minerals in health within these principles.
References
- "Changes in USDA food composition data for 43 garden crops, 1950 to 1999" – Journal of the American College of Nutrition.
- "Why whole grains are protective: biological mechanisms" – Proceedings of the Nutrition Society.
- "Trace elements" – National Research Council (US) Committee on Diet and Health, Diet and Health: Implications for Reducing Chronic Disease Risk.
- "Minerals"—U.S. National Library of Medicine, MedlinePlus.
- "Scientific Opinion on Dietary Reference Values for nutrients" – European Food Safety Authority (EFSA).
- "Effects of micronutrient supplementation on human health" – Cochrane Library.
- "Essential minerals and their role in health" – Mayo Clinic.
- "Micronutrients and Health" - Harvard T.H. Chan School of Public Health.
- "Nutrient requirements and recommended dietary allowances" - World Health Organization.
- "Minerals and their role in metabolism" – Journal of Nutrition.
- "Trace minerals in nutrition and human health" – The American Journal of Clinical Nutrition.
- "Food sources of essential trace minerals" – U.S. Department of Agriculture.
