Complete Mineral Supplement Guide: Every Essential Mineral Explained

Medically reviewed by Dr. Sarah Mitchell, MD — Internal Medicine

See also: Best Supplements by Age: A Decade-by-Decade Guide (2026) | Best Multivitamin with Minerals 2026: Top 7 Comprehensive Formulas

The Complete Mineral Reference

Minerals are inorganic elements that your body cannot produce — they must come from food or supplements. They’re categorized as:

• Macrominerals — Needed in amounts >100mg/day
• Trace minerals — Needed in amounts <100mg/day

This guide covers every essential mineral with specific dosing, forms, and clinical considerations.

Macrominerals

1. Calcium

• Daily Need: 1000-1200mg
• Best Form: Citrate (absorbs without stomach acid)
• Deficiency Signs: Osteoporosis, muscle cramps, numbness
• Food Sources: Dairy, sardines, leafy greens, fortified foods
• Interactions: Competes with magnesium, iron, zinc for absorption

2. Magnesium

• Daily Need: 310-420mg
• Best Form: Glycinate (sleep/anxiety), Citrate (constipation), L-Threonate (brain)
• Deficiency Signs: Muscle cramps, insomnia, anxiety, fatigue
• Food Sources: Pumpkin seeds, spinach, almonds, dark chocolate
• Interactions: Required to activate vitamin D3; competes with calcium

3. Potassium

• Daily Need: 2600-3400mg
• Best Form: Citrate (supplements); food sources preferred
• Deficiency Signs: Muscle cramps, fatigue, heart arrhythmias
• Food Sources: Avocado, banana, sweet potato, white beans
• Interactions: Dangerous with ACE inhibitors or kidney disease

4. Sodium

• Daily Need: 1500-2300mg (upper limit)
• Best Form: Sea salt, pink Himalayan salt
• Deficiency Signs: Headache, confusion, nausea (rare)
• Food Sources: Salt, processed foods, sports drinks
• Interactions: High sodium increases potassium and calcium excretion

5. Phosphorus

• Daily Need: 700mg
• Best Form: Food sources (supplementation rarely needed)
• Deficiency Signs: Fatigue, bone pain, muscle weakness
• Food Sources: Meat, dairy, nuts, whole grains
• Interactions: High phosphorus increases calcium excretion

6. Chloride

• Daily Need: 2300mg (as sodium chloride)
• Best Form: Table salt
• Deficiency Signs: Weakness, breathing difficulties (very rare)
• Food Sources: Salt, seaweed, tomatoes

Trace Minerals

7. Iron

• Daily Need: 8-18mg (women need more)
• Best Form: Bisglycinate (gentle), Picolinate (absorption)
• Deficiency Signs: Fatigue, pale skin, shortness of breath
• Food Sources: Red meat, lentils, spinach, fortified cereals
• Interactions: Competes with calcium, zinc; vitamin C enhances absorption

8. Zinc

• Daily Need: 8-11mg
• Best Form: Bisglycinate (gentle), Picolinate (absorption)
• Deficiency Signs: Frequent infections, hair loss, poor wound healing
• Food Sources: Oysters, beef, pumpkin seeds, chickpeas
• Interactions: Long-term use requires copper (1-2mg per 15-25mg zinc)

9. Selenium

• Daily Need: 55-200mcg
• Best Form: Selenomethionine
• Deficiency Signs: Thyroid dysfunction, weakened immunity
• Food Sources: Brazil nuts, tuna, sardines, eggs
• Interactions: Required for thyroid hormone conversion; works with iodine

10. Iodine

• Daily Need: 150-290mcp (pregnant: 220mcg)
• Best Form: Potassium iodide
• Deficiency Signs: Goiter, hypothyroidism, fatigue
• Food Sources: Seaweed, iodized salt, cod, dairy
• Interactions: Requires selenium for thyroid function; excess worsens Hashimoto’s

11. Copper

• Daily Need: 0.9-1.3mg
• Best Form: Bisglycinate
• Deficiency Signs: Anemia, bone loss, premature graying
• Food Sources: Beef liver, oysters, dark chocolate, cashews
• Interactions: Required for iron metabolism; depleted by zinc supplementation

12. Manganese

• Daily Need: 1.8-2.3mg
• Best Form: Bisglycinate
• Deficiency Signs: Bone loss, skin rashes, impaired glucose tolerance
• Food Sources: Mussels, hazelnuts, oats, brown rice
• Interactions: Iron deficiency increases manganese absorption (risk of excess)

13. Chromium

• Daily Need: 20-35mcg
• Best Form: Picolinate
• Deficiency Signs: Insulin resistance, carb cravings
• Food Sources: Broccoli, grape juice, whole grains, turkey
• Interactions: Enhances insulin action; monitor blood sugar if on diabetes meds

14. Molybdenum

• Daily Need: 45mcg
• Best Form: Food sources (supplementation rarely needed)
• Deficiency Signs: Sulfite sensitivity, neurological symptoms (rare)
• Food Sources: Black beans, lentils, lima beans, nuts
• Interactions: High doses increase copper excretion

15. Boron

• Daily Need: 3-10mg
• Best Form: Citrate or glycinate
• Deficiency Signs: Bone loss, low testosterone, cognitive decline
• Food Sources: Prunes, avocado, raisins, almonds
• Interactions: Extends vitamin D3 half-life; increases free testosterone

16. Strontium

• Daily Need: 340-680mg (for bone health)
• Best Form: Citrate
• Deficiency Signs: Bone loss (not typically tested)
• Food Sources: Seafood, whole grains, root vegetables
• Interactions: Competes with calcium for absorption; affects DEXA readings

17. Silica (Silicon)

• Daily Need: 10-20mg
• Best Form: Orthosilicic acid (OSA)
• Deficiency Signs: Brittle nails, thinning hair, poor skin elasticity
• Food Sources: Bamboo shoots, oats, banana, green beans
• Interactions: Works with vitamin C for collagen synthesis

18. Vanadium

• Daily Need: Unknown (likely 10-20mcg)
• Best Form: Food sources
• Deficiency Signs: Unknown in humans
• Food Sources: Mushrooms, shellfish, black pepper, dill
• Interactions: May enhance insulin action; high doses cause GI issues

The Mineral Hierarchy: What to Supplement First

If you can only take a few supplements, prioritize in this order:

1. Magnesium glycinate — Most common deficiency; most widespread benefits
2. Vitamin D3 + K2 — Required for calcium absorption and immune function
3. Zinc bisglycinate — Immune function, hormones, recovery
4. Selenium — Thyroid, antioxidant defense
5. Iron — Only if ferritin is below 30 ng/mL

Testing for Mineral Status

Final Thoughts

Minerals are the foundation of health. No amount of protein, carbs, or fat can function properly without adequate mineral status. Start with the basics (magnesium, D3, zinc, selenium) and expand based on your specific needs, testing results, and health goals.