Mineral directory

Here, we look at the role of each mineral, good sources, and what happens if there is a deficiency. Macrominerals are discussed first, followed by the microminerals. The recommended daily amounts (RDAs) given are for healthy adults aged 19-50 years, although needs do vary at different stages of life.

Calcium

men 700mg (EC 800mg) women 700mg (EC 800mg) This is the main mineral present in bones and teeth - between them they contain about 99 per cent of the body's calcium (Ca). The remaining one per cent is used for various functions in the body such as blood clotting, nerve signals,...
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Magnesium

men 300mg (EC 300mg) women 270mg (EC 300mg) This mineral plays a vital role in the formation of bones and teeth and, with the minerals calcium, sodium, and potassium, is involved in...
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Phosphorus

men 550mg (EC 800mg) women 550mg (EC 800mg) Essential for bones and teeth, phosphorus (P) is also found in carbohydrates, lipids (fats and fat-like compounds), proteins, enzymes, and DNA (the substance that makes up our genes). It is also a part of...
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Potassium

men 3500mg (none set for EC) women 3500mg (none set for EC)Together with sodium and chloride, potassium (K) is involved in controlling the amount of water and maintaining the correct acid-alkali balance in the body.Potassium also helps the body store blood sugar in the form...
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Sodium

men 1600mg (none set for EC) women 1600mg (none set for EC) Best known as a component of table salt (sodium chloride), sodium (Na) is vital for controlling the amount of water in the body, maintaining the normal pH (degree of acidity or alkalinity) of blood, transmitting nerve...
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Sulphur

men none set in UK or for EC women none set in UK or for EC The macromineral sulphur plays a key role in the manufacture of amino acids and in the conversion of carbohydrates to a form that the body can use. Sulphur (S) occurs in insulin, the...
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Chromium

men none set in UK or for EC women none set in UK or for EC This micromineral works with insulin, the hormone that regulates the levels of the sugar glucose in blood. Chromium (Cr) helps insulin bind to its receptors on the membrane of body cells, which then allows for the...
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Copper

men 1.2mg (none set for EC) women 1.2mg (none set for EC) Copper (Cu) plays a key role in several body functions. These include the production of pigment in skin, hair, and eyes; the development of healthy bones, teeth, and heart; the protection of body cells from chemical...
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Fluoride

men none set in UK or for EC women none set in UK or for EC This micromineral is found at varying concentrations in tap water - it is often added by water companies - and in soil; fluoride (F) is also present in very small amounts in the body. About 99 per cent of the fluoride...
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Iodine

men 140mcg (EC 150mcg) women 140mcg (EC 150mcg) Although odine (I) is found in all body cells, about 40 per cent of the body's iodine is stored in the thyroid gland. Here, it is used for making thyroid hormones, which are required for normal body metabolism and growth. Iodine...
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Iron

men 8.7mg (EC 14mg) women 14.8mg (EC 14mg) This is an essential mineral in all cells of the body even though it is needed only in minute quantities. Iron (Fe) is a component of haemoglobin (the oxygen-carrying protein in red blood cells), and it plays a major role in...
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Selenium

men 75mcg (none set for EC) women 60mcg (none set for EC) This micromineral is an antioxidant and part of an enzyme that protects cells from the damaging effects of free radicals (see Vitamin E), which can lead to...
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Zinc

men 9.5mg (EC 15mg) women 7mg (EC 15mg) Although needed in minute amounts, zinc (Zn) is essential for the breakdown of carbohydrates, fats, and proteins; in normal cell division, growth, and repair - especially during foetal growth; in the...
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