Minerals

Boron is a trace mineral that supports bone strength, cognitive function, and hormonal balance. It aids the body’s absorption of magnesium and calcium, helping protect against osteoporosis. Boron also contributes to mental clarity and overall brain performance. Naturally found in foods like apples, oranges, nuts, beans, and leafy vegetables, it is easily incorporated into a healthy diet.

Calcium (Ca) is an essential mineral vital for building and maintaining strong bones and teeth. It also supports muscle function, nerve communication, and heart health. Calcium is commonly found in dairy products, leafy green vegetables, and fortified foods. Many individuals, especially older adults and those with limited dairy consumption, may need supplements. Insufficient calcium levels can result in decreased bone density and other health issues, making it particularly important for healthy aging.

Chromium (Cr), in trace amounts, is an essential nutrient that supports glucose metabolism and insulin function. While beneficial in its nutritional form, certain types—such as hexavalent chromium (Cr⁶⁺)—are highly toxic and carcinogenic. Excessive exposure can damage the skin, respiratory system, and kidneys, leading to serious health complications.

Cobalt is a trace mineral that plays a vital role in the body as a component of vitamin B12. It is essential for nerve function, red blood cell production, and DNA synthesis. While cobalt itself is not directly consumed, its presence in vitamin B12 is crucial for maintaining overall health. Deficiency, though rare, can cause symptoms similar to those of vitamin B12 deficiency, affecting energy levels and cognitive function. In small amounts, cobalt is necessary, but excessive exposure can lead to serious health problems, including respiratory issues, heart complications, and thyroid dysfunction.

The copper/zinc (Cu/Zn) ratio is a measure that reflects the balance between two essential trace minerals in the body — copper (Cu) and zinc (Zn). Both support critical physiological processes, including immune function, antioxidant defence, and enzyme activity. An imbalance in this ratio may signal underlying health concerns, with symptoms depending on whether there is an excess or deficiency of either mineral.

Ferritin is a protein that indicates the body’s iron storage levels, serving as a vital marker of total iron reserves. It is crucial in evaluating iron status because it remains more stable and is less influenced by recent dietary intake compared to direct iron measurements. Low ferritin levels may indicate iron deficiency, while high levels could suggest iron overload or inflammation.

The iodine (I) level measures the body’s supply of a vital mineral essential for thyroid health. Iodine plays a crucial role in the production of thyroid hormones that regulate metabolism, growth, and energy production. While iodine is naturally found in seafood, dairy, and certain grains, deficiency is common, especially in areas with iodine-deficient soil. Lack of sufficient iodine can cause thyroid disorders and impact overall health, making adequate intake important for proper bodily functions.

Iron is a vital mineral essential for producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body. It plays a significant role in energy production, brain function, and supporting a healthy immune system. Iron is commonly found in red meat, beans, fortified cereals, and leafy green vegetables. Many people, particularly women and vegetarians, may need supplements to maintain adequate levels. Iron deficiency can lead to fatigue and weaken immunity.

Lithium (Li) is a naturally occurring element, widely recognized for its application in psychiatric treatments. In trace amounts, lithium may contribute to mood stability and mental well-being. Emerging studies indicate that small doses of lithium could aid cognitive function, improve mood, and offer neuroprotection, underscoring its potential significance in neurological health.

Magnesium (Mg) is an essential mineral that supports muscle and nerve function, blood sugar regulation, protein synthesis, and bone health. It also helps maintain healthy blood pressure and strengthens the immune system. Magnesium is commonly found in nuts, seeds, whole grains, and leafy green vegetables. Many people, especially older adults, may not get enough magnesium, which can lead to muscle cramps, fatigue, and other health issues.

The magnesium/calcium (Mg/Ca) ratio is a measure that indicates the balance between two vital minerals in the body — magnesium (Mg) and calcium (Ca). Both are essential for bone strength, muscle function, nerve conduction, and heart health. An imbalance in this ratio can affect bone density, heart rhythm, and overall neuromuscular function.

Manganese (Mn) is an essential nutrient that supports several critical functions in the body, including bone formation, blood clotting, and reducing inflammation. It plays a key role in metabolism by aiding the digestion and conversion of nutrients into energy. Additionally, manganese helps strengthen the body’s antioxidant defenses. Good dietary sources of manganese include whole grains, nuts, leafy vegetables, and teas. Although uncommon, manganese deficiency can lead to bone abnormalities and delayed wound healing.

Molybdenum (Mo) is a trace mineral that supports essential enzymatic processes in the body. It plays a key role in detoxifying harmful sulfites and breaking down amino acids. Although molybdenum deficiency is uncommon, maintaining adequate levels is important for overall health. Good dietary sources include legumes, grains, nuts, and dairy products, which help support natural detoxification and healthy enzyme function.

Phosphorus (P) is a vital mineral that supports the development of strong bones and teeth. It plays a crucial role in how the body metabolises carbohydrates and fats and is involved in producing proteins necessary for cell growth, maintenance, and repair. Phosphorus also contributes to the creation of ATP, the molecule responsible for storing energy in the body. It is commonly found in foods like meat, fish, dairy, nuts, and beans, and a balanced diet typically provides adequate amounts. However, deficiencies can occur, particularly in certain health conditions.

Potassium (K) is a vital mineral and electrolyte that supports heart health, muscle contractions, nerve function, and fluid balance. It plays a crucial role in regulating blood pressure and lowering the risk of stroke. Potassium is found in abundance in foods such as bananas, oranges, potatoes, and spinach.

The Potassium/Calcium ratio in whole blood serves as a valuable indicator for assessing mineral balance and cellular function. This ratio between the two minerals can reveal potential imbalances that might impact neuromuscular function, cardiovascular stability, or hormonal regulation. Factors such as diet, stress, kidney function, or adrenal activity can influence a disturbed ratio. Keeping track of this ratio aids in identifying underlying problems even when individual mineral levels fall within normal limits.

The potassium/sodium (K/Na) ratio is a measure that indicates the balance between two essential electrolytes in the body — potassium (K) and sodium (Na). Both are crucial for maintaining nerve function, muscle contraction, hydration, and fluid balance.

Selenium is a vital mineral that supports thyroid function, maintains a healthy immune system, and protects cells from oxidative damage. It plays an important role in fighting infections and sustaining overall immune health. Selenium is found in foods such as Brazil nuts, fish, poultry, and whole grains. Maintaining adequate selenium levels is essential to prevent cell damage and support immune defence, while deficiency can impair thyroid function and weaken the immune response.

Silicon is a trace mineral that supports bone strength and promotes healthy skin, hair, and nails. It is commonly found in grains, fruits, and vegetables, making it easy to obtain through diet. Silicon may also help prevent osteoporosis by contributing to bone mineral density.

Sodium (Na) is an essential mineral that plays a crucial role in nerve signaling, muscle function, and regulating blood pressure and fluid balance. It helps maintain proper hydration and supports communication between nerves and muscles. Sodium is commonly found in salt, processed foods, and many snacks. However, excessive sodium intake can lead to health issues such as high blood pressure.

Strontium is a trace mineral that, like calcium, supports bone strength and may help reduce the risk of osteoporosis. It is naturally found in foods such as seafood, whole grains, and vegetables. While beneficial in small amounts, excessive intake can interfere with calcium absorption, highlighting the importance of maintaining proper mineral balance.

Vanadium is a trace mineral that may aid in blood sugar regulation and improving insulin sensitivity. It is found in foods such as mushrooms, shellfish, black pepper, and grains, and has shown promise in managing diabetes. However, its effectiveness and safety are still being studied, as high doses can be harmful.

Zinc (Zn) is an essential trace mineral that supports immune defence, wound healing, DNA synthesis, and growth. It also plays a role in taste, smell, and hormone regulation. Rich sources include meat, shellfish, legumes, and nuts. Insufficient intake — common among vegetarians and older adults — can weaken immunity, slow healing, and affect skin health and resistance to infections.

Zirconium is a metal frequently used in dental implants and a variety of consumer products. Although pure zirconium is generally safe, some of its compounds can cause lung irritation if inhaled. Caution should be exercised when handling powders or sprays containing zirconium to avoid respiratory irritation.