Your body requires a bunch of minerals to provide you with a baseline level of comfort and well-being. And, it needs these minerals in various amounts. Every day. Talk about high-maintenance, right? Your body needs some minerals in large amounts, such as calcium and magnesium. Others, it only needs a tiny bit of. These are called trace minerals (or microminerals).
Because you require so little of them, trace minerals are often overlooked. But this doesn’t make them any less vital to your well-being. Trace minerals are crucial for numerous bodily functions, such as supporting brain health, immune function, hormones and much more [1].
Many Americans don’t get enough trace minerals in their diet, especially those who don’t eat animal products. And becoming deficient can have some pretty uncomfortable consequences.
So, what are these tiny yet mighty nutrients, and how can you get more of them in your life? Below, we’ll put the tiniest of minerals under the microscope to help you achieve their huge health benefits.
Trace Minerals vs. Macrominerals
Minerals are good for you. In fact, they’re a huge part of building a strong foundation of nutrition—the essential nutrition you need to thrive from day to day. So, the more minerals you consume, the better…right? Not necessarily.
Nutritionists know that getting all of your essential minerals in balanced quantities is much more important than getting lots of certain minerals. This means getting enough macrominerals—the minerals you know of, like calcium, potassium and phosphorus—and getting enough microminerals, like iodine, chromium and manganese.
So, what’s the difference between macrominerals and trace minerals, and why does it matter how many you get? Your body needs macrominerals in larger amounts (over 100 milligrams per day). Trace minerals are needed in much smaller amounts—sometimes less than a milligram per day.
But here’s the kicker: trace minerals are just as important as macrominerals for your well-being. But unfortunately, even doctors have trouble understanding whether you’re getting enough of them.
What Happens When You Don't Get Enough Trace Minerals?
Because they are often overlooked, it’s incredibly common to be deficient in trace minerals. For example, iron deficiency (a trace mineral deficiency) is the most common deficiency in the world [2]. Americans don’t get enough of other trace minerals as well, including zinc and chromium [3,4].
When you become deficient in a trace mineral, you can start feeling pretty bad, pretty fast. For example, iron deficiency is the leading cause of anemia, a condition in which your body can’t make enough red blood cells to provide your organs with oxygen. This can result in body-wide complications, brain fog, dizziness and pain.
Other trace mineral deficiencies can cause mood changes, depression, gastrointestinal distress, inflammation and more. It’s no joke. Your best bet is to get plenty of microminerals in your diet, but if you can’t (particularly vegetarians and vegans), trace mineral supplements have proven effective at alleviating deficiencies [4].
Make Sure You're Getting These Trace Minerals
There are nine trace minerals that humans are required to consume to maintain daily well-being. Below, we’ll cover the five most important microminerals that people often don’t get enough of. We covered iron earlier in this article, and the remaining three are molybdenum, cobalt and copper.
Zinc
Zinc is a trace mineral you rely on from the time you’re in the womb until you’re old and grey. It’s essential to the growth and development of fetuses, children and adolescents. As an adult, it plays an important role in immune function, wound healing and thyroid function [5]. A lack of zinc can cause a wide range of negative effects because it’s involved in so many body processes.
Most people get enough zinc from eating animal products like red meat, poultry, oysters and dairy products. Beans and nuts also have some zinc. If you don’t eat many of these foods, consider taking a zinc supplement.
Manganese
If you’re looking to slim down and get smart, manganese is the trace mineral for you. It’s necessary for healthy brain and nerve function, and it’s involved in fat and carbohydrate metabolism and blood sugar regulation [6].
It’s found in whole grains, beans and leafy vegetables, which many Americans don’t get enough of. Luckily, certain supplements, such as Manna Liposomal Multivitamin, contain your daily dose of manganese (so you don’t have to force down a spinach salad or a serving of kidney beans every day).
Iodine
Like zinc, iodine is a pivotal nutrient for the production of thyroid hormones. We won’t go into the details on your thyroid, but let’s just say the hormones it produces control lots of essential bodily functions, including metabolism, body temperature and heart rate. Iodine is also critical to fetal development, which is why it’s normally found in prenatal supplements [7].
If you’re not pregnant, you can get your iodine from foods like seaweed, fish, dairy products and iodized salt. Yes, for once, salt is good for you!
Selenium
Selenium is a protector of cellular health. And because you’re literally made of 100% cells, it’s pretty important. This potent antioxidant fights free radicals to stop damage to cells and prevent inflammation. As a cell defender, it’s important to the immune system too, playing a key role in preventing infections [8].
Luckily, selenium deficiency is rare in the US where the soil is rich in the trace mineral. But, if you don’t eat grains grown in selenium-rich soil (or animal products, which also contain selenium), you should take a multivitamin that contains this important mineral.
Chromium
Chromium sounds like a rock band from the future. And much like a great song, it’ll keep your heart pumping and those calories burning. Chromium is instrumental in metabolizing food. It enhances the action of insulin and has been found to reduce the likelihood of developing heart disease and diabetes—two of the most common causes of mortality among Americans [9].
You can get chromium from meat, whole-grain bread, broccoli and shellfish. But unfortunately, upwards of 90% of Americans don’t get enough [10].
Conclusion
You may only need trace minerals in the most minuscule amounts, but they play a huge role in your overall well-being. Becoming deficient in one or more can seriously affect the health of adults and the development of children. And Americans often don’t get enough of them—especially vegans and vegetarians.
A balanced diet is the best way to get your essential trace minerals, but if you don’t eat many whole grains (like brown bread), leafy greens or animal products, you may want to take a supplement. The easiest way is to take a potent multivitamin like Manna Liposomal Multivitamin. It fulfills your daily need for loads of microminerals, plus over a dozen other essential nutrients. Try it now and experience the mighty effect these mini-minerals can have on your health!
FAQ
Trace minerals, or microminerals, are minerals that the body needs in small amounts, sometimes less than a milligram per day. Despite their small required quantities, trace minerals are crucial for supporting various bodily functions, including brain health, immune function, hormone regulation, and more.
Macrominerals are needed by the body in larger quantities (over 100 milligrams per day) and include minerals like calcium, potassium, and phosphorus. Trace minerals, on the other hand, are required in much smaller amounts but are equally essential for health. The balance of these minerals is crucial for optimal health.
Important trace minerals include zinc, manganese, iodine, selenium, and chromium. Each plays a unique role in maintaining good health, from supporting the immune system and thyroid function to enhancing metabolism and cellular defense.
- https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3685880/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352522/
- https://www.sciencedirect.com/science/article/pii/S002231662215710X
- https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/
- https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
- https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
- https://pubmed.ncbi.nlm.nih.gov/15208835/
- https://www.mountsinai.org/health-library/supplement/chromium
