Essential Minerals: The Quiet Powerhouses Behind Good Health

By Ga Geong Lee, MD, Sunny Health DPC

When we think of health, we often focus on vitamins, but essential minerals are just as important. These naturally occurring elements are involved in virtually every biological process: from nerve conduction to hormone production, bone strength to heart rhythm.

Even minor imbalances can lead to fatigue, poor immune response, muscle cramps, or mood issues. Let’s break down what essential minerals do, why you need them, and how to make sure you’re getting enough.

What Are Essential Minerals?

Essential minerals are nutrients your body cannot produce on its own—you must get them from food, water, or supplements. They’re grouped into two categories:

1. Macrominerals (needed in larger amounts):

• Calcium

• Magnesium

• Potassium

• Sodium

• Phosphorus

• Chloride

• Sulfur

2. Trace Minerals (needed in small amounts):

• Iron

• Zinc

• Copper

• Selenium

• Iodine

• Manganese

• Chromium

• Molybdenum

• Fluoride

What Each Mineral Does (And Signs of Deficiency):

Calcium

Function: Bone strength, nerve function, blood clotting

Found in: Dairy, leafy greens, fortified foods

Deficiency: Osteopenia/osteoporosis, muscle cramps, brittle nails

Magnesium

Function: Muscle/nerve relaxation, sleep, blood pressure, insulin regulation

Found in: Nuts, seeds, spinach, whole grains

Deficiency: Muscle twitching, anxiety, migraines, constipation

Potassium

Function: Fluid balance, nerve signals, heart rhythm

Found in: Bananas, potatoes, avocados, beans

Deficiency: Fatigue, irregular heartbeat, high blood pressure

Sodium

Function: Fluid balance, nerve transmission, muscle contraction

Found in: Table salt, processed foods (often excessive)

Deficiency: Low blood pressure, confusion, nausea (usually due to overhydration or medications)

Phosphorus

Function: Energy metabolism (ATP), bone and tooth health

Found in: Dairy, meats, legumes

Deficiency: Bone pain, weakness, poor appetite

Chloride

Function: Maintains fluid and pH balance, stomach acid production

Found in: Table salt (NaCl), seaweed, celery

Deficiency: Rare—can occur with vomiting or dehydration

Sulfur

Function: Protein synthesis, detoxification, healthy skin/hair

Found in: Meat, garlic, onions, and cruciferous vegetables

Deficiency: Rare unless protein intake is extremely low

Trace Minerals: Small but Mighty(And Signs of Deficiency):

Iron

Function: Oxygen transport via hemoglobin

Found in: Red meat, lentils, spinach

Deficiency: Anemia, fatigue, pale skin, shortness of breath

Zinc

Function: Immunity, wound healing, skin health, DNA synthesis

Found in: Shellfish, beef, and pumpkin seeds

Deficiency: Slow wound healing, acne, frequent infections

Copper

Function: Iron metabolism, antioxidant function

Found in: Liver, nuts, seeds

Deficiency: Fatigue, anemia, and immune dysfunction

Selenium

Function: Antioxidant, thyroid hormone metabolism

Found in: Brazil nuts, seafood

Deficiency: Thyroid dysfunction, fatigue

Iodine

Function: Essential for thyroid hormone production

Found in: Iodized salt, seaweed

Deficiency: Goiter, sluggish metabolism, developmental issues

Manganese, Chromium, Molybdenum, Fluoride

Each has unique roles in enzyme activation, glucose metabolism, and bone/tooth integrity.

How to Get Your Minerals Naturally

• Eat the rainbow: Diverse fruits, vegetables, nuts, and whole grains provide a broad spectrum.

• Stay hydrated: Some minerals, like magnesium and sodium, are affected by hydration.

• Limit ultra-processed food: These often strip minerals or contain excessive sodium.

• Watch absorption: Gut issues (like IBS, celiac) or medications (like PPIs, diuretics) can affect mineral levels.

Should You Test Your Levels?

Sometimes, yes! Especially if you’re experiencing symptoms like fatigue, muscle cramps, or mood changes, or if you’re managing chronic illness, are pregnant, or take multiple medications. At Sunny Health DPC, we can order lab panels to check key minerals and guide targeted nutrition or supplementation.

Final Thoughts

Minerals may not get the spotlight that vitamins or trendy supplements do, but they are foundational to your health. A well-balanced diet, mindful lifestyle, and personalized medical care can help you stay in balance, inside and out.

Want to review your mineral status or get support with nutrition and lifestyle? Contact us today for a wellness consult at Sunny Health DPC.