Your body relies on a variety of minerals to maintain overall well-being—some in large amounts, like calcium and magnesium, and others in much smaller quantities. These lesser-known yet essential nutrients are called trace minerals (or microminerals).
Because they’re needed in such small amounts, trace minerals can sometimes be overlooked. But that doesn’t make them any less important. These nutrients support key bodily functions, including brain health, immune function, and hormone regulation [1].
Many people may not get enough trace minerals through their diet alone, particularly those who follow plant-based eating patterns. Over time, inadequate intake of these essential nutrients may affect overall health and wellness.
So, what exactly are these small-but-mighty minerals, and how can you ensure you’re getting enough? Let’s take a closer look at their crucial role in supporting your well-being.
Trace Minerals vs. Macrominerals
Minerals play a crucial role in building a strong nutritional foundation—helping to support essential functions that keep you feeling your best. But when it comes to minerals, more isn’t always better.
Experts agree that getting the right balance of essential minerals is far more important than simply consuming large amounts of certain ones. This means ensuring adequate intake of both macrominerals—such as calcium, potassium, and phosphorus—and microminerals, like iodine, chromium, and manganese.
So, what’s the difference between these two categories, and why does balance matter? Macrominerals are needed in larger amounts (over 100 milligrams per day), while trace minerals are required in much smaller amounts—sometimes less than a single milligram per day.
Despite their tiny daily requirement, trace minerals are just as essential as macrominerals for overall well-being.
However, determining whether you’re getting enough can be complex, as individual needs vary based on diet and lifestyle factors.
What Can Happen When You Don't Get Enough Trace Minerals?
Because they’re often overlooked, deficiencies in trace minerals are surprisingly common. In fact, iron deficiency is the most widespread nutrient deficiency worldwide [2]. Many Americans also fall short on other essential trace minerals, such as zinc and chromium [3,4].
When your body lacks these critical nutrients, it can have noticeable effects. For instance, inadequate iron intake is a leading cause of anemia, a condition that affects red blood cell production and limits oxygen delivery to tissues.
This can result in symptoms like fatigue, dizziness, and difficulty concentrating.
Other trace mineral deficiencies have been associated with changes in mood, digestive discomfort, and overall well-being. To help maintain adequate levels, it’s important to include a variety of nutrient-rich foods in your diet.
For those who may have difficulty getting enough from food alone—such as individuals following plant-based diets—supplementation can be a convenient way to support daily intake [4].
Make Sure You're Getting These Trace Minerals
Humans require nine essential trace minerals to support overall well-being. However, some are more commonly lacking in everyday diets than others.
Below, we’ll highlight five key trace minerals that are often underconsumed.
Since we’ve already discussed iron, we’ll now focus on zinc, selenium, iodine, manganese, and chromium.
The remaining three essential trace minerals—molybdenum, cobalt, and copper—also play important roles in health.
Zinc
Zinc is a vital trace mineral that supports health throughout every stage of life. From fetal development to adulthood, it plays a key role in immune function, wound healing, and thyroid support [5].
Because zinc is involved in numerous body processes, inadequate intake may lead to various health challenges.
Many people obtain sufficient zinc from animal-based foods such as red meat, poultry, oysters, and dairy.
Plant-based sources include beans and nuts. For those with dietary restrictions, a zinc supplement may help support adequate intake.
Manganese
Manganese is an essential trace mineral that plays a role in brain and nerve function, as well as in fat and carbohydrate metabolism and blood sugar regulation [6].
It is naturally found in whole grains, beans, and leafy vegetables—foods that some people may not consume regularly.
For those looking to support their manganese intake, certain dietary supplements, such as Manna Liposomal Multivitamin, provide a convenient source of this essential nutrient.
Iodine
Like zinc, iodine is an essential nutrient that supports the production of thyroid hormones, which play a key role in regulating metabolism, body temperature, and heart rate. Iodine is also important for fetal development, which is why it is commonly included in prenatal supplements [7].
For those not pregnant, iodine can be obtained through dietary sources such as seaweed, fish, dairy products, and iodized salt.
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 plays a vital role in metabolizing food and supporting healthy blood sugar levels.
By enhancing the action of insulin, chromium may help reduce the risk of developing heart disease and type 2 diabetes, both of which are leading causes of death in the United States [9].
You can find chromium in foods like meat, whole-grain bread, broccoli, and shellfish.
However, studies show that over 90% of Americans may not get enough of this important mineral in their diet [10].
Conclusion
While trace minerals are required in very small amounts, they are crucial to your overall health and well-being. A deficiency in one or more can impact both adults’ health and children’s development. Many Americans, especially those following plant-based diets, may not get enough of these important nutrients.
A well-balanced diet is the best way to get your essential trace minerals, but if you don’t regularly consume whole grains, leafy greens, or animal products, a supplement may help.
One easy option is a high-quality multivitamin, like Manna Liposomal Multivitamin, which provides a daily dose of important microminerals along with many other essential nutrients.
Try it today and see how these tiny but powerful minerals can support 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/features/micronutrient-facts.html?CDC_AAref_Val=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
