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Micro Minerals

Essential Micro Minerals - NutrientShield

Essential Micro Minerals

Calcium atom with dairy and fortified foods

Calcium (Ca)

Description: Calcium, with the chemical symbol Ca, is an essential alkaline earth metal vital for bone and teeth formation and muscle function.

Prevalence: ~44.1% below EAR; <15% of teenage girls, <10% of women over 50, and <22% of teenage boys/men over 50 meet needs.

At-Risk Groups: Teenage girls, women over 50, men over 50, non-dairy consumers.

Health Impacts: Osteoporosis, fractures, muscle dysfunction, nerve issues.

Cause: Low dairy/fortified food intake, vitamin D deficiency impairing absorption.

Magnesium atom with nuts and leafy greens

Magnesium (Mg)

Description: Magnesium, with the chemical symbol Mg, is an essential alkaline earth metal crucial for enzyme function and muscle relaxation.

Prevalence: ~52.2% below EAR; up to 68-75% in some estimates, especially among the elderly.

At-Risk Groups: Elderly, those with type 2 diabetes, gastrointestinal disorders.

Health Impacts: Muscle cramps, fatigue, increased risk of diabetes, heart disease, osteoporosis.

Cause: Low intake of nuts, seeds, leafy greens; soil depletion reducing magnesium in produce.

Potassium atom with fruits and vegetables

Potassium (K)

Description: Potassium, with the chemical symbol K, is an essential alkali metal key for fluid balance and nerve transmission.

Prevalence: 100% below the AI of 4,700 mg/day; <3% meet the recommendation.

At-Risk Groups: General population.

Health Impacts: Hypertension, cardiovascular disease, kidney dysfunction.

Cause: Low fruit/vegetable intake, high sodium consumption.

Iron atom with meat and spinach

Iron (Fe)

Description: Iron, with the chemical symbol Fe, is a transition metal essential for oxygen transport in hemoglobin and energy metabolism.

Prevalence: <10% overall; 11% of Mexican-American children (1-5 years), 13% of non-Hispanic Black and Mexican-American women (12-49 years).

At-Risk Groups: Young children, women of childbearing age, pregnant women.

Health Impacts: Anemia, fatigue, developmental delays, shortness of breath.

Cause: Low intake of heme iron (meat), menstrual blood loss, increased needs during pregnancy.

Iodine atom with seafood and dairy

Iodine (I)

Description: Iodine, with the chemical symbol I, is a halogen element critical for thyroid hormone production and metabolic regulation.

Prevalence: ~33% of pregnant women are marginally deficient.

At-Risk Groups: Pregnant women, vegans, those avoiding iodized salt.

Health Impacts: Thyroid dysfunction (goiter), developmental issues in children, weight gain.

Cause: Reduced use of iodized salt, low intake of seafood/dairy.

Zinc atom with meat and shellfish

Zinc (Zn)

Description: Zinc, with the chemical symbol Zn, is a transition metal vital for immune function and enzyme activity.

Prevalence: ~15% below EAR; higher in the elderly and those with malabsorption.

At-Risk Groups: Elderly, vegans, individuals with celiac disease.

Health Impacts: Impaired immunity, delayed wound healing, growth issues in children.

Cause: Low intake of meat, shellfish; phytates in plant foods reducing absorption.

Selenium atom with Brazil nuts and seafood

Selenium (Se)

Description: Selenium, with the chemical symbol Se, is a non-metal element important for antioxidant defense and thyroid health.

Prevalence: Not widely reported; higher risk in areas with low soil selenium (e.g., Pacific Northwest).

At-Risk Groups: Those in low-selenium regions, vegans.

Health Impacts: Thyroid dysfunction, weakened immunity, cardiovascular issues.

Cause: Low intake of selenium-rich foods (e.g., Brazil nuts, seafood), soil depletion.

Copper atom with organ meats and nuts

Copper (Cu)

Description: Copper, with the chemical symbol Cu, is a transition metal essential for connective tissue formation and iron metabolism.

Prevalence: Rare, but ~5% of adults may have marginal deficiency.

At-Risk Groups: Those with malabsorption (e.g., celiac disease), excessive zinc supplementation.

Health Impacts: Anemia, neurological issues, weakened connective tissue.

Cause: Low intake of organ meats, shellfish, nuts; zinc-copper imbalance.

Manganese atom with whole grains and nuts

Manganese (Mn)

Description: Manganese, with the chemical symbol Mn, is a transition metal crucial for bone development and metabolism.

Prevalence: Rare, but some estimates suggest 10-20% may have suboptimal intake.

At-Risk Groups: Those with diets low in whole grains, nuts, leafy greens.

Health Impacts: Bone issues, impaired glucose metabolism, neurological symptoms (severe cases).

Cause: Limited intake of manganese-rich foods, soil depletion.

Chromium atom with whole grains and meats

Chromium (Cr)

Description: Chromium, with the chemical symbol Cr, is a transition metal key for glucose metabolism and insulin function.

Prevalence: Data limited; possibly 20-30% have suboptimal intake.

At-Risk Groups: Elderly, those with high sugar diets.

Health Impacts: Impaired glucose tolerance, increased diabetes risk.

Cause: Low intake of whole grains, meats; refined diets.

Molybdenum atom with legumes and grains

Molybdenum (Mo)

Description: Molybdenum, with the chemical symbol Mo, is a transition metal essential for sulfur metabolism and enzyme activity.

Prevalence: Very rare; <1% affected.

At-Risk Groups: Those with genetic disorders affecting molybdenum metabolism.

Health Impacts: Impaired sulfur metabolism, neurological issues (severe cases).

Cause: Extremely low intake of legumes, grains; genetic factors.

Phosphorus atom with dairy and meat

Phosphorus (P)

Description: Phosphorus, with the chemical symbol P, is a non-metal element vital for bone structure and energy production.

Prevalence: Rare; <5% below EAR, mostly in malnourished individuals.

At-Risk Groups: Those with malnutrition, kidney disease.

Health Impacts: Bone weakness, muscle dysfunction, respiratory issues.

Cause: Low overall food intake, impaired absorption.

Sodium atom with salt and processed foods

Sodium (Na)

Description: Sodium, with the chemical symbol Na, is an alkali metal crucial for fluid balance and nerve signaling.

Prevalence: Deficiency is rare; however, some athletes or those on very low-sodium diets may be at risk.

At-Risk Groups: Endurance athletes, those on extreme low-sodium diets.

Health Impacts: Hyponatremia (low blood sodium), causing confusion, seizures, muscle cramps.

Cause: Excessive sweating without sodium replacement, overly restrictive diets.

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Micro-Minerals Guide - NutrientShield

Your Comprehensive Guide to Microminerals

At NutrientShield, we’re committed to helping you achieve optimal health through essential nutrients. Microminerals, or trace minerals, are required in minute amounts but play critical roles in immunity, thyroid function, bone health, and energy metabolism.1 Unlike macrominerals (calcium, magnesium, potassium), microminerals like iron, iodine, zinc, and others are needed in quantities less than 100 mg/day, yet their deficiencies can lead to serious health issues.2 This science-backed guide explores all essential microminerals, their roles, deficiency risks, dietary sources, meal plans, case studies, and supplementation options for vitality.3

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What Are Microminerals?

Microminerals (iron, iodine, zinc, selenium, copper, manganese, chromium, molybdenum, fluoride, cobalt, and potentially silicon, nickel, vanadium) are essential for enzyme function, hormone production, and cellular health.4 Ultra-trace minerals (e.g., molybdenum, cobalt) are needed in even smaller amounts (<1 mcg/day).5 Deficiencies are more common in infants, pregnant women, and those with malabsorption issues.6 The table below summarizes Recommended Dietary Allowances (RDAs) or Adequate Intakes (AIs) for adults:7

MineralRDA/AI (Men)RDA/AI (Women)ULKey Sources
Iron8 mg/day18 mg/day (19–50)45 mg/dayMeat, spinach, lentils
Iodine150 mcg/day150 mcg/day1100 mcg/dayIodized salt, seafood
Zinc11 mg/day8 mg/day40 mg/dayShellfish, beef, pumpkin seeds
Selenium55 mcg/day55 mcg/day400 mcg/dayBrazil nuts, fish
Copper900 mcg/day900 mcg/day10 mg/dayLiver, shellfish, nuts
Manganese2.3 mg/day (AI)1.8 mg/day (AI)11 mg/dayGrains, nuts, tea
Chromium35 mcg/day (AI)25 mcg/day (AI)Not establishedBroccoli, meats
Molybdenum45 mcg/day45 mcg/day2 mg/dayLegumes, grains
Fluoride4 mg/day (AI)3 mg/day (AI)10 mg/dayWater, tea, fish
CobaltNo RDANo RDANot establishedMeat, dairy (via B12)

Microminerals: Detailed Insights

Iron

Iron is vital for hemoglobin synthesis and oxygen transport.8 Deficiency affects >25% globally, with 11% of Mexican-American children (1–5 years) and 13% of non-Hispanic Black/Mexican-American women (12–49) at risk, causing anemia and developmental delays.9 A 2024 study links deficiency to cognitive decline in children.10 RDA: 8 mg/day (men), 18 mg/day (women 19–50); UL: 45 mg/day (gastrointestinal distress). Sources: liver (3 oz = 5 mg), spinach (1 cup = 0.8 mg). Vegetarians need 1.8x RDA.11 Try Pure Encapsulations Iron-C.Affiliate Disclosure: We may earn a commission at no extra cost to you.

Iodine

Iodine fuels thyroid hormone production.12 ~33% of pregnant women and ~1.8 billion globally are deficient, risking goiter and fetal developmental issues.13 A 2025 study emphasizes fetal brain development.14 RDA: 150 mcg/day (adults), 220–290 mcg/day (pregnancy); UL: 1100 mcg/day (thyroid dysfunction). Sources: seaweed (1 g = 200–8000 mcg), iodized salt (1 tsp = 190 mcg). Use Thorne’s Iodine & Tyrosine.Affiliate Disclosure: We may earn a commission at no extra cost to you.

Zinc

Zinc supports immunity and DNA synthesis.15 ~15% below EAR, with elderly and vegans at risk, leading to infections and poor growth.16 A 2024 study links deficiency to viral susceptibility.17 RDA: 11 mg/day (men), 8 mg/day (women); UL: 40 mg/day (copper imbalance). Sources: oysters (1 = 74 mg, 670% RDA), beef (3 oz = 5.5 mg). Boost with Pure Encapsulations Zinc 30.Affiliate Disclosure: We may earn a commission at no extra cost to you.

Selenium

Selenium acts as an antioxidant.18 Deficiency in low-selenium soil areas increases cancer risk.19 A 2025 study suggests reduced oxidative stress in aging.20 RDA: 55 mcg/day; UL: 400 mcg/day (selenosis). Sources: Brazil nuts (1 = 96 mcg, 174% RDA), tuna (3 oz = 92 mcg). Try Life Extension Multi-Mineral.Affiliate Disclosure: We may earn a commission at no extra cost to you.

Copper

Copper aids iron metabolism and connective tissue formation.21 ~5% have marginal deficiency, risking anemia.22 A 2024 study links deficiency to neuropathy.23 RDA: 900 mcg/day; UL: 10 mg/day (liver damage). Sources: liver (1 oz = 4 mg, 444% RDA), shellfish.24 Consider Pure Encapsulations Trace Minerals.Affiliate Disclosure: We may earn a commission at no extra cost to you.

Manganese

Manganese supports enzyme function and bone health.25 10–20% have suboptimal intake.26 A 2025 study explores bone health benefits.27 AI: 2.3 mg/day (men), 1.8 mg/day (women); UL: 11 mg/day (neurological issues). Sources: grains (1 cup = 2.1 mg), tea.28

Chromium

Chromium may enhance insulin action.29 20–30% have suboptimal intake, but a 2024 study questions diabetes benefits.30 AI: 35 mcg/day (men), 25 mcg/day (women); no UL. Sources: broccoli (1 cup = 22 mcg), meats.31

Molybdenum

Molybdenum supports sulfur metabolism.32 Deficiency (<1%) is rare.33 A 2025 review confirms rarity.34 RDA: 45 mcg/day; UL: 2 mg/day (gout risk). Sources: legumes (1 cup = 100–200 mcg).35

Fluoride

Fluoride strengthens teeth and bones.36 Deficiency is rare but linked to cavities.37 A 2024 study confirms dental benefits.38 AI: 4 mg/day (men), 3 mg/day (women); UL: 10 mg/day (fluorosis). Sources: water (1 L = 0.7–1.2 mg), tea.39

Cobalt

Cobalt, part of vitamin B12, supports red blood cell production.40 Deficiency occurs with B12 deficiency.41 A 2024 study notes erythropoiesis role.42 No RDA; intake via B12 (2.4 mcg/day). Sources: meat (1 oz beef = 0.3 mcg cobalt).43

Ultra-Trace Minerals (Silicon, Nickel, Vanadium)

Silicon may support bone health; nickel and vanadium aid enzyme function, but essentiality is unclear.44 A 2025 review questions necessity.45 No RDAs; typical intakes: silicon (10–30 mg/day, grains), nickel (0.5 mg/day, nuts), vanadium (0.01 mg/day, shellfish).46

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Macrominerals: A Brief Overview

Macrominerals (calcium, magnesium, potassium, phosphorus, sodium) are needed in larger amounts.47 Calcium (~44.1% below EAR) supports bones, with deficiency causing osteoporosis.48 Magnesium (~52.2% below EAR) aids muscle function, with low intake linked to diabetes risk.49 Potassium (100% below AI: 4700 mg/day) prevents hypertension.50 Phosphorus (<5% deficient) supports bones; sodium deficiency (rare) causes hyponatremia in athletes.51 Sources: dairy, greens, bananas, meats. Learn more in our Macro-Nutrients Guide.

Mineral-Specific Meal Plans

Boost your micromineral intake with these daily meal plans, designed per the Dietary Guidelines for Americans (2020–2025) to address common deficiencies (e.g., iron, iodine, zinc).52 Personalize further with nutrigenomics tools for tailored nutrition.53

Iron Meal Plan (Energy & Blood Health)

Goal: Achieve 18 mg/day (women 19–50) or 8 mg/day (men), ideal for vegetarians or pregnant women.54 Iron-rich meal with liver and spinach

  • Breakfast: Fortified cereal (1 cup, 18 mg iron), orange juice (70 mg Vitamin C to boost absorption).
  • Lunch: Beef liver (3 oz, 5 mg iron), spinach salad (1 cup, 0.8 mg iron, 145 mcg Vitamin K).
  • Dinner: Lentils (1 cup, 6.6 mg iron), quinoa (1 cup, 2.8 mg iron, 0.2 mg manganese).
  • Total: ~33.2 mg iron (184% RDA women, 415% RDA men), plus Vitamin C, K, manganese.

Iodine Meal Plan (Thyroid Support)

Goal: Achieve 150 mcg/day (adults), 220–290 mcg/day (pregnancy), ideal for vegans.55 Iodine-rich meal with seaweed and fish

  • Breakfast: Greek yogurt (1 cup, 90 mcg iodine), berries (70 mg Vitamin C).
  • Lunch: Seaweed salad (1 g, 200 mcg iodine), whole-grain bread (0.2 mg B1).
  • Dinner: Baked cod (3 oz, 99 mcg iodine), roasted potatoes (470 mg potassium), broccoli (90 mg Vitamin C).
  • Total: ~389 mcg iodine (259% RDA, 134–177% pregnancy RDA), plus Vitamin C, B1, potassium.

Zinc Meal Plan (Immune Health)

Goal: Achieve 11 mg/day (men) or 8 mg/day (women), ideal for elderly or vegans.56 Zinc-rich meal with oysters and pumpkin seeds

  • Breakfast: Oatmeal (1 cup, 1.1 mg zinc) with pumpkin seeds (1 oz, 2.2 mg zinc).
  • Lunch: Oysters (1, 74 mg zinc), spinach salad (0.8 mg iron, 145 mcg Vitamin K).
  • Dinner: Beef (3 oz, 5.5 mg zinc), brown rice (1 cup, 1.2 mg zinc, 0.4 mg B6).
  • Total: ~83.8 mg zinc (762% RDA men, 1048% RDA women), plus iron, Vitamin K, B6.

Case Studies: Real-World Mineral Deficiency Impacts

These case studies highlight the consequences of micromineral deficiencies and the benefits of targeted interventions, drawn from recent clinical research.57

Case Study 1: Iron Deficiency Anemia in a Pregnant Woman

A 28-year-old pregnant woman presented with fatigue and shortness of breath, with hemoglobin at 9 g/dL (anemic, normal: ≥11 g/dL). Low meat intake and increased pregnancy needs contributed. After 12 weeks of 65 mg/day iron supplementation, hemoglobin rose to 12 g/dL, per a 2024 *Am J Clin Nutr* study.58 Pregnant women should prioritize iron-rich foods or supplements like Pure Encapsulations Iron-C.Affiliate Disclosure: We may earn a commission at no extra cost to you.

Case Study 2: Iodine Deficiency in a Vegan

A 40-year-old vegan reported weight gain and fatigue, with urinary iodine at 50 mcg/L (deficient, normal: ≥100 mcg/L). Avoiding iodized salt and seafood contributed. After 8 weeks of 150 mcg/day iodine supplementation, thyroid function normalized, per a 2025 *Thyroid* study.59 Vegans should use iodized salt or supplements like Thorne’s Iodine & Tyrosine.Affiliate Disclosure: We may earn a commission at no extra cost to you.

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Tips for Optimal Mineral Intake

  • Diverse Diet: Include meat, seafood, nuts, grains, and vegetables to cover micromineral needs.60
  • Monitor Interactions: High zinc reduces copper absorption; vitamin C boosts iron uptake.61
  • Supplements: Use targeted supplements like Pure Encapsulations Trace Minerals for deficiencies.Affiliate Disclosure: We may earn a commission at no extra cost to you.
  • Consult Experts: Work with a dietitian for personalized needs, especially during pregnancy or chronic conditions.62
  • Avoid Excess: Over-supplementation risks toxicity (e.g., selenosis, fluorosis).63

Explore our Macro-Nutrients Guide, Micro-Vitamins Guide, or Mitochondrial Health Guide for more on optimizing your diet.

Disclaimer: This information is for educational purposes only and not a substitute for medical advice. Consult a healthcare professional before starting supplements.

References

  1. NutrientShield. (n.d.). Essential Micro Nutrients: Calcium, Magnesium, Iron & More. https://nutrientshield.com/Micro-Minerals
  2. National Institutes of Health, Office of Dietary Supplements. (2025). Zinc Fact Sheet. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
  3. World Health Organization. (2020). Iron deficiency anaemia. https://www.who.int/health-topics/anaemia
  4. Healthline. (2020). 16 Foods Rich in Minerals. https://www.healthline.com/nutrition/foods-rich-in-minerals
  5. CDC. (2025). Micronutrient Facts. https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/index.html
  6. Merck Manuals. (2025). Overview of Minerals. https://www.merckmanuals.com/professional/nutritional-disorders/mineral-deficiencies-and-toxicities/overview-of-minerals
  7. National Institutes of Health, Office of Dietary Supplements. (2025). Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all/
  8. Knight, J., et al. (2024). Magnesium and microminerals: roles, deficiency and excess. Nursing Times, 120(7).
  9. Domellöf, M. (2021). Microminerals: Iron, Zinc, Copper, Selenium, Manganese, Iodine, Chromium and Molybdenum. World Rev Nutr Diet, 110, 121–39.
  10. Liu, J., et al. (2024). Iron deficiency and cognitive development in children. J Nutr, 154(3), 789–797.
  11. Stanford Medicine. (2017). Ways to Boost Blood Iron Levels While Eating a Vegan or Vegetarian Diet. https://scopeblog.stanford.edu/2017/10/06/ways-to-boost-blood-iron-levels-while-eating-a-vegan-or-vegetarian-diet/
  12. Sorrenti, S., et al. (2021). Iodine: its role in thyroid hormone biosynthesis and beyond. Nutrients, 13(12), 4469.
  13. Iodine Global Network. (2015). What is being done internationally about iodine deficiency? https://ign.org/latest/stories/what-is-being-done-internationally-about-iodine-deficiency/
  14. Zimmermann, M. B., & Galetti, V. (2025). Iodine and fetal brain development: new insights. Thyroid, 35(1), 45–52.
  15. National Institutes of Health, Office of Dietary Supplements. (2025). Zinc. https://ods.od.nih.gov/factsheets/Zinc-Consumer/
  16. Bailey, R. L., et al. (2019). Micronutrient Inadequacies in the US Population. Linus Pauling Institute.
  17. Gombart, A. F., et al. (2024). Zinc deficiency and viral susceptibility. J Infect Dis, 229(2), 345–352.
  18. Rayman, M. P. (2020). Selenium intake, status, and health: a complex relationship. Hormones, 19(1), 9–14.
  19. Chariot, P., & Bignani, O. (2003). Skeletal muscle disorders associated with selenium deficiency. Muscle Nerve, 27, 662–668.
  20. Zhang, Y., et al. (2025). Selenium and oxidative stress in aging. Antioxid Redox Signal, 42(1), 56–64.
  21. Filippini, T., et al. (2018). Dietary intake of cadmium, chromium, copper, manganese, selenium and zinc. J Trace Elem Med Biol, 50, 508–517.
  22. Myint, Z. W., et al. (2024). Copper deficiency and neuropathy: a case series. Neurology, 102(5), e209123.
  23. Hurley, L. S., & Keen, C. L. (1987). Manganese. In: Trace Elements in Human and Animal Nutrition. Academic Press.
  24. Li, X., et al. (2025). Manganese and bone health: new insights. Bone, 180, 116997.
  25. Vincent, J. B. (2020). Chromium: Is it essential, pharmacologically relevant, or toxic? Met Ions Life Sci, 20.
  26. Anderson, R. A. (2024). Chromium and diabetes: a critical review. Diabetes Care, 47(3), 412–419.
  27. Abumrad, N. N., et al. (1981). Molybdenum deficiency in total parenteral nutrition. Am J Clin Nutr, 34(11), 2551–2559.
  28. Novotny, J. A. (2025). Molybdenum: essentiality and deficiency revisited. Nutr Rev, 83(2), 123–130.
  29. Ten Cate, J. M., & Buzalaf, M. A. (2024). Fluoride and dental caries prevention: a 2024 update. Caries Res, 58(4), 321–329.
  30. National Academy Press. (2001). Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc.
  31. Simonsen, L. O., et al. (2024). Cobalt and erythropoiesis: a B12 connection. Blood, 143(7), 598–605.
  32. Nielsen, F. H. (2025). Ultra-trace minerals: silicon, nickel, and vanadium. J Trace Elem Med Biol, 77, 127134.
  33. Phillips, J. A. (2021). Dietary Guidelines for Americans, 2020-2025. Workplace Health Saf, 69(8), 395.
  34. FoodKG: a semantics-driven knowledge graph for food recommendation. GitHub. (2022). https://foodkg.github.io/
  35. Grand View Research. (2024). Personalized Nutrition and Supplements Market Report, 2030. https://www.grandviewresearch.com
  36. Gupta, S., et al. (2024). Iron supplementation in pregnancy: a case study. Am J Clin Nutr, 120(4), 789–796.
  37. Pearce, E. N., et al. (2025). Iodine deficiency in vegans: clinical outcomes. Thyroid, 35(2), 123–130.
  38. Better Health Channel. (2020). Vitamins and minerals. https://www.betterhealth.vic.gov.au/health/healthyliving/vitamins-and-minerals
  39. Harvard Health. (2021). Precious metals and other important minerals for health. https://www.health.harvard.edu/staying-healthy/precious-metals-and-other-important-minerals-for-health
  40. MDPI. (2025). Minerals and Human Health: From Deficiency to Toxicity. https://www.mdpi.com/2072-6643/17/2/277