Nov132025
A man cups soil in his hands, with symbols denoting some of the essential dietary minerals.

What are minerals in nutrition?

Most people are familiar with the term “minerals” in the context of nutrition, but not everyone is clear on what they are or how they support health. While they’re often mentioned alongside vitamins, minerals are a distinct group of essential nutrients with their own unique roles in the body.

From building strong bones to carrying oxygen in the blood, various minerals contribute to a wide range of biological functions. A healthy diet usually provides the right balance of these nutrients, though supplements may be a useful option in some cases.

What are nutritional minerals?

Nutritional minerals are inorganic substances that the body needs in small amounts to function properly.¹ Unlike vitamins, which are organic compounds, minerals originate from the earth and are absorbed by plants and animals through soil and water.

There are two main types of minerals:

Macrominerals — These are required in larger quantities, generally more than 100 mg per day. They include:

  • Calcium – supports bone and teeth structure, and plays a role in muscle and nerve function.
  • Phosphorus – helps with energy production and bone health.
  • Magnesium – contributes to muscle relaxation, nerve transmission and enzyme activity.
  • Potassium – maintains fluid balance and supports normal blood pressure.
  • Sodium – regulates fluid levels and aids nerve and muscle function.
  • Chloride – helps maintain the body’s acid–base balance.
  • Sulfur – forms part of certain amino acids and vitamins that support cell metabolism.

Trace minerals — These are needed in smaller quantities, often less than 100 mg per day, but they are still vital for health. They include:

  • Iron – supports oxygen transport in the blood.
  • Zinc – assists immune function and wound healing.
  • Copper – helps with iron metabolism and connective tissue formation.
  • Manganese – supports bone formation and antioxidant defense.
  • Iodine – contributes to thyroid hormone production.
  • Selenium – protects cells from oxidative stress.
  • Fluoride – strengthens tooth enamel.
  • Chromium – helps regulate blood sugar levels.
  • Molybdenum – plays a role in enzyme function.

Together, these minerals enable the body’s systems to operate effectively — from muscle contraction and nerve signalling to energy production and oxygen transport. Maintaining the right balance of both macrominerals and trace minerals is key to overall wellbeing.

What is the difference between a mineral and a vitamin?

The key difference lies in their chemical structure and origin. Minerals are inorganic elements, meaning they are simple chemical elements found in soil, rocks and water. Vitamins, by contrast, are organic compounds composed of complex molecules produced by plants or animals.² Some vitamins can even be synthesised in the body, such as vitamin D when exposed to sunlight, but minerals cannot be produced internally, which means dietary intake is essential to meet the body’s needs.

Both vitamins and minerals are crucial for health, but they perform different functions. For example, vitamin D supports the absorption of calcium, while calcium itself, as a mineral, contributes directly to bone strength. This illustrates how vitamins and minerals work together in the body, complementing each other while remaining distinct in composition and function.

What happens when you don’t get enough minerals?

Because minerals influence so many systems in the body, a deficiency can have wide-ranging effects. A few clear examples include:

  • Calcium: Low calcium intake over time can weaken bones, increasing the risk of osteoporosis.1
  • Iron: Without enough iron, the body cannot make enough haemoglobin, leading to iron-deficiency anaemia. This can cause fatigue, weakness and difficulty concentrating.3
  • Magnesium: Deficiency may affect muscle and nerve function, sometimes resulting in cramps or an irregular heartbeat.2
  • Zinc: Inadequate zinc intake can impair immune responses and fertility.

These illustrations demonstrate the importance of minerals for daily health as well as for growth and development. It is crucial to keep in mind that many minerals serve several purposes. For example, iron supports both normal energy metabolism and blood health.

These nutrients can typically be obtained from a balanced diet that consists of a range of foods, such as wholegrains, fruits, vegetables, dairy products, fish and meat. Supplementation, however, might be suitable in certain circumstances. For example, Nutraxin’s Multi Mineral Complex offers a convenient way to support overall intake.

 

Despite having different structures, vitamins and minerals cooperate closely to maintain optimal bodily function. Therefore, eating a diet high in both is essential to staying healthy. A medical expert can offer tailored guidance if you’re not sure how to boost your intake of vital minerals.

References

  1. NHS. (2023). Vitamins and minerals – The basics. National Health Service. https://www.nhs.uk/conditions/vitamins-and-minerals/
  2. National Institutes of Health. (2022). Dietary supplement fact sheets. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/list-all/
  3. World Health Organization. (2023). Micronutrient deficiencies – Iron. https://www.who.int/news-room/fact-sheets/detail/micronutrient-deficiencies-iron