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.

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

Macrominerals

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

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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