Minerals: biochemical roles, nutritional needs and health impact

By Ichrak Haddad•1/31/2026
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Table of Contents

General introduction

Minerals are essential inorganic micronutrients that act as structural components, enzyme cofactors and electrolyte regulators. Their balance depends on intake, absorption and losses.

Illustration: essential minerals
Illustration: essential minerals

Macrominerals

  • Macrominerals are required in larger amounts and include calcium, magnesium, potassium and sodium.
  • They perform vital structural, metabolic and electrolyte roles.

Calcium (Ca)

Essential for bone structure, muscle contraction, nerve transmission and blood clotting. Sources: dairy, small fish with bones, green vegetables, mineral waters. Adult needs: ~1000 mg/day; deficiency → osteopenia/osteoporosis.

Magnesium (Mg)

  • Cofactor for over 300 enzymes, involved in glucose metabolism, neuromuscular function and stress regulation
  • Sources: whole grains, legumes, nuts, dark chocolate
  • Needs: women ~320 mg/day, men ~420 mg/day

Potassium (K)

Plays a role in acid‑base balance, nerve transmission and blood pressure regulation. Sources: fruits and vegetables, legumes, potatoes. Needs ≈ 3500 mg/day; a favorable potassium/sodium ratio is important.

Sodium (Na)

  • Involved in blood volume and nerve conduction
  • Main source: table salt and processed foods
  • Recommendation < 2000 mg/day
  • excess linked to hypertension and cardiovascular risk

Trace elements

Trace elements, required in small amounts, play key roles in immunity, metabolism and enzymatic functions. Notable examples: iron, zinc, iodine, selenium, copper, manganese, chromium, fluoride.

Iron (Fe)

  • Forms: heme iron (animal) and non‑heme iron (plant)
  • Role: oxygen transport (hemoglobin) and energy metabolism
  • Needs: women of reproductive age ~18 mg/day, men ~8 mg/day
  • Deficiency is common in women and can cause iron‑deficiency anemia

Zinc (Zn)

Involved in immunity, wound healing and protein synthesis. Sources: seafood, meats, seeds, whole grains. Deficiency → recurrent infections, skin disorders, growth delay.

Iodine (I)

  • Essential for thyroid hormone synthesis (T3, T4)
  • Sources: iodized salt, seafood, dairy
  • Adult need: 150 µg/day
  • pregnancy: 220 µg/day
  • Deficiency → goiter, hypothyroidism, neurodevelopmental delay in children

Selenium (Se)

Antioxidant role (glutathione peroxidase) and support for thyroid function. Sources: Brazil nuts, fish, eggs. Deficiency → oxidative stress, thyroid dysfunction.

Minerals, overweight and metabolic disorders

  • Mineral imbalances (low magnesium, low zinc, iron dysregulation, high sodium) can contribute to insulin resistance, inflammation and metabolic disease
  • Correcting deficiencies is an important preventive strategy

Bioavailability & interactions

Vitamin C enhances non‑heme iron absorption; phytates reduce iron and zinc absorption; calcium can compete with iron. Inflammation lowers mineral bioavailability.

Conclusion

  • Minerals are silent pillars of metabolism
  • even moderate imbalance can affect energy, immunity, hormonal health and weight
  • A personalized nutritional approach that considers local context is essential

Scientific references

WHO – Trace elements in human nutrition; EFSA – Dietary Reference Values for minerals; ANSES – Dietary reference intakes; NIH – Minerals fact sheets; PubMed – Magnesium & insulin resistance; Lancet – Global micronutrient deficiencies.