Minerals

Major minerals and trace minerals

Major minerals (macrominerals) are needed in larger amounts; trace minerals (microminerals) in smaller amounts. Both belong to micronutrition. “Non-trace minerals” usually means major minerals; “non-traceable” is not a nutrient class.

Traceability is a separate product question: can you identify the maker, batch, seller and supporting test documents?

Sources: MedlinePlus · Major and trace minerals ↗

Seven major minerals

These food examples help you recognise sources. They are not serving prescriptions or a claim that any one food meets your daily requirement.

On a small screen, swipe across to read the whole table.

Sources: MedlinePlus · Major and trace minerals ↗ · Alberta Health · Mineral functions and food sources ↗

Seven trace minerals to know

The core reference below includes iron, zinc, copper, iodine, selenium, manganese and molybdenum. Small required amounts do not make a deficiency—or an excessive dose—unimportant.

On a small screen, swipe across to read the whole table.

Sources: NIH ODS · Manganese ↗ · NIH ODS · Molybdenum ↗

Fluoride, chromium and cobalt: read the context

• Fluoride helps protect teeth. Exposure from drinking water and dental products matters; ask a dental professional before adding a fluoride supplement.
• Chromium appears in older essential-mineral lists and reference tables. NIH now notes that scientists do not currently consider it necessary for good health; an older intake value is not a reason to buy chromium.
• Cobalt is part of vitamin B12. Meet the B12 requirement; do not treat standalone cobalt as a substitute for B12.
• Do not assume every element marketed as “ultra-trace” has an established human dietary requirement.

Sources: NIH ODS · Fluoride ↗ · NIH ODS · Chromium and its uncertain essentiality ↗ · NIH ODS · Vitamin B12 ↗

Use the right reference, not the biggest dose

Mineral requirements vary with age, sex and life stage. For example, iron needs are affected by menstruation and pregnancy. A clinician may use your diet, history and appropriate tests to assess a suspected shortfall.

Use the applicable Indian reference tables for dietary context. Treatment doses and upper limits answer different questions from daily nutritional requirements.

Sources: ICMR–NIN · Nutrient requirements for Indians (2020 brief) ↗ · NHS · Iron ↗

Salt: count the whole day

WHO advises adults to keep salt below 5 g a day, equivalent to 2 g sodium. That includes salt in packaged foods, sauces and cooking—not just what you add at the table.

If a label gives sodium in milligrams, remember that sodium and salt are not the same measure. Approximate salt equivalent = sodium × 2.5.

Sources: WHO · Healthy diet (2026) ↗

Read minerals correctly

• Compare the amount of the mineral itself. A compound weight on the front of a bottle is not necessarily the elemental amount.
• Confirm whether the stated amount is for one tablet or a multi-tablet serving.
• Check overlap between a multivitamin, a calcium/mineral product and electrolyte powders.
• Bring the complete ingredient list to a pharmacist if you use regular medicines; the timing of some minerals and medicines matters.

Sources: NIH ODS · Dietary supplements: what you need to know ↗

When you should get individual advice

• Iron: do not assume fatigue means iron deficiency. Excess can be harmful; keep iron supplements away from children.
• Potassium: kidney disease and some blood-pressure medicines can make supplements or potassium-based salt substitutes unsafe.
• Iodine: excess may disturb thyroid function. Check with your clinician if you have thyroid disease.
• Magnesium is one mineral within this larger picture. Our existing magnesium desk compares specific product labels; it is not a personal dosing tool.

Sources: NHS · Iron ↗ · NIH ODS · Potassium ↗ · NHS · Iodine ↗