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Trace Minerals: Why They Matter for Your Health

Trace minerals are essential to your health and vitality

Trace Minerals: Why They Matter for Your Health

Published: April 2025

By: Carlie Bell, ND

Scientifically Reviewed By: Michael A. Smith, MD

You might have heard the term "trace minerals" tossed around in wellness circles or read about them in health articles. But what exactly are they, and why should you care?

These small but mighty elements play a crucial role in keeping your body functioning smoothly (though they're only needed in minuscule amounts). From supporting your immune system to ensuring your metabolism runs like a well-oiled machine, trace minerals are the unsung heroes of our overall well-being.

Keep reading to discover why these tiny powerhouses are key to your health.

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What are trace minerals?

Sometimes called trace elements, trace minerals play important roles in hundreds of functions in the body. From iron to copper to zinc, you'll likely recognize many of their names from middle school science, when you had to memorize the periodic table of the elements. And just as they play a vital role in the world around us, they're vital to the world within us, too!

Your body's biological processes can be compared to a finely tuned orchestra, with each musician playing a crucial role in creating harmonious music. Trace elements are like skilled conductors, guiding and supporting the musicians to perform at their best. They can act as anchors, ensuring the structure of proteins and enzymes remains intact, allowing them to carry out essential biological functions seamlessly.

Trace minerals we need to stay healthy

Iron is one of many trace minerals we need to thrive

There are several trace minerals that humans nutritionally require: iron, zinc, copper, selenium, iodine, manganese, molybdenum, chromium and cobalt. Additional key trace minerals that we nutritionally require include vanadyl sulfate and boron.

Pro tip: Trace minerals shouldn't be confused with macro minerals—nutrients your body needs in larger amounts. Some of the most important macro minerals include magnesium, calcium, sodium, potassium, chloride, sulfur and phosphorus.

Let's explore each trace mineral in detail to provide a comprehensive review of its role in your orchestra of well-being.

1. Iron

Iron is the superstar of trace elements when it comes to blood cell health. It is the main component of hemoglobin, the protein in red blood cells that acts as a vehicle for transporting oxygen throughout your body. The body closely monitors iron levels, ensuring they remain balanced and stable, much like a finely tuned violin maintaining a perfect pitch. Maintaining Goldilocks levels (not too much and not too little) of iron is crucial for optimal wellness.

2. Zinc

Zinc quietly works behind the scenes to keep your body's cellular metabolism in tip-top shape. It's like having a versatile conductor orchestrating the catalytic activity of hundreds of enzymes. Zinc ensures that the biochemical symphony within your body plays at the perfect tempo and keeps everything functioning smoothly.

But the benefits don't stop there. This mineral plays a starring role in supporting your immune system, acting as the first line of defense against challenges.

Zinc is also a master communicator, making sure that cell signaling and division happen efficiently, similar to a well-coordinated marching band. It also steps in during protein and DNA synthesis, acting as a vital building block for the support and growth of tissues. The RDA for zinc is 11 mg for adult males and 8 mg for adult females.

3. Copper

Just as a musician transforms musical notes into a harmonious melody, copper is required to convert iron into a form that can be utilized by hemoglobin, the oxygen-carrying protein in red blood cells. This trace mineral is also indispensable to many crucial enzymes, including superoxide dismutase, a major cellular antioxidant that protects our cells from free radicals.

Beyond that, it also plays a vital role in maintaining a healthy immune system and synthesizing certain proteins, much like a composer creating new pieces of music to enrich the orchestra's repertoire. The current RDA for adults is 900 mcg.

4. Selenium

Selenium may be your secret weapon for healthy aging

Selenium, often regarded as a hidden gem among trace minerals, plays a remarkable role in promoting healthy aging and overall well-being. In fact, some of the world's longest-living individuals have been found to have high levels of this mineral.

Selenium acts as an antioxidant conductor of sorts, orchestrating a protective symphony that shields your cells from damage caused by free radicals. Certain proteins, aptly named "selenoproteins," also rely on selenium for its contribution to critical processes like antioxidation, thyroid and immune support. Its RDA is 55 mcg for adults.

5. Iodine

Much like a supporting musician in an orchestra, iodine may be needed in small amounts, but it plays a significant role in your overall health. This trace mineral is essential for producing the thyroid hormones thyroxine (T4) and triiodothyronine (T3), which are vital for your metabolism, growth and development.

Think of iodine as the key that helps your thyroid gland hit all the right notes, so your body's metabolic processes run smoothly. Ensuring you get enough iodine in your diet, often through iodized salt and seafood, helps keep your body in perfect harmony. The RDA for iodine is 150 mcg for adults.

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6. Manganese

Manganese is the behind-the-scenes co-conductor of the body's orchestra, acting as a coenzyme for the enzymes responsible for breaking down carbohydrates, proteins, and cholesterol.

Manganese also helps produce enzymes involved in building strong bones and keeping the immune and reproductive systems running smoothly. Manganese operates like a versatile musician who can play multiple instruments, helping the body's numerous systems function at their best. The RDA for manganese is 2.3 mg for men and 1.8 mg for women.

7. Molybdenum

Molybdenum is a vital component of four different enzymes, each of which, like specialized instruments, play a specific role in breaking down proteins, alcohol and toxins.

Without molybdenum, these critical enzymes wouldn't be able to perform their tasks effectively. It's necessary for the smooth performance of essential biochemical processes. Molybdenum's RDA is 45 mcg for adults.

8. Chromium

Chromium is good for supporting already-healthy blood sugar

Chromium, when paired with a balanced diet, is key to maintaining already-healthy blood sugar levels. This trace mineral acts as a steady metronome, supporting healthy glucose metabolism, allowing your body's cells to receive the energy they need. Beyond its role in glucose metabolism, it also contributes to maintaining already-healthy lipid and triglyceride levels. It also promotes overall cardiovascular health, wellness and vitality. The RDA is 30-35 mcg for men and 20-25 mcg for women, depending on age.

9. Cobalt

Cobalt may be the most elusive of the trace minerals to find on its own, as this element is a part of vitamin B12. Cobalt plays an important role in red blood cell production and nervous system function. It even has some of the same roles in the body as fellow trace minerals manganese and zinc! While you can't supplement with cobalt on its own, you can make sure you're getting enough by supplementing with either a standalone B12 formula (you'll probably see the cobalt-containing ingredient referred to as "cobalamin") or by taking a vitamin B complex.

10. Boron

This mineral is instrumental in calcium metabolism and bone formation. Boron helps your skeletal structure remain strong and resilient, like a well-built stage supporting a grand performance. Boron may also support joint health, brain function and prostate health, as well as the function of steroid hormones, including vitamin D and estrogen. There is no RDA for boron, but 3 mg a day has been associated with health benefits.

11. Vanadyl sulfate

Vanadyl sulfate, a form of the trace mineral vanadium, plays a significant role in your body's overall health, ensuring all these processes work together in harmony. Research suggests that vanadyl sulfate can support the body's healthy insulin response. Research also indicates that vanadium salts, like vanadyl sulfate, may help maintain already-healthy blood pressure, thyroid health and iron metabolism. While there's no established RDA, the average diet provides approximately 6-18 mcg of vanadium.

Is Magnesium a Trace Mineral?

Magnesium is considered a macro mineral, but its importance can't be overstated!

Of all the minerals in the world, magnesium is probably the one you've heard the most about. Known for its popularity and the amount of different forms available, this jack-of-all-trades nutrient is involved in the healthy function of over 300 enzymes, providing support for everything from bone and heart health to healthy cognitive function and mood health.

No matter what you may be looking for, there's bound to be a magnesium that fits your unique health needs!

What are the risks associated with low trace mineral intake?

Trace minerals help with everything from your immune system's defense mechanisms to your metabolism's ability to convert food into energy. This means not getting enough trace minerals can disrupt these essential processes and make it challenging for your body to perform its daily tasks effectively, leaving you feeling out of sync.

Which foods have the most trace minerals?

Good nutrition is one of the most powerful tools for maintaining health throughout your life. A balanced diet provides the essential nutrients your body needs to function properly, including macronutrients like carbs, proteins, and fats, which are your main energy sources, and micronutrients like vitamins and essential minerals, which support almost all developmental and metabolic processes.

You can find trace minerals in a variety of foods such as meat, fish, dairy products, cereals, fruits, vegetables and nuts. While it's possible to get some trace minerals from your daily diet, getting all the minerals your body needs just from food can be challenging. That's why supplementing is a smart move.

How do you get enough trace minerals in your body?

Supplementing is the best way to ensure you’re getting enough trace minerals for optimal health

To make sure you're getting enough trace minerals in your body, start by focusing on a diet rich in mineral-packed foods. These foods provide a good dose of some essential trace minerals like iron, zinc and selenium.

Also, consider supporting your efforts with high-quality supplements. This way, you can fill any gaps and ensure your body gets the full spectrum of trace minerals it needs to function at its best.

Not sure where to start? Take a health quiz for an instant recommendation of which nutrients fit your unique needs.

About the Author: Carlie Bell, ND, is a licensed Naturopathic Physician and adjunct medical instructor at Saint Louis University. Dr. Bell is also the program director of the American College of Acupuncture and Oriental Medicine.