When someone is coming down with a cold, I think it’s commonplace to hear, “I need to drink some vitamin C”. But I rarely hear someone say, “I didn’t get enough zinc today.” Minerals are just as critical for our health as are vitamins. A deficiency in minerals can have an impact on blood pressure, weight, digestion and more.
There are minerals the body needs a lot of such as sodium, magnesium, potassium, phosphorus, sulfur and calcium. Sodium and calcium are more recognizable, but all these minerals play a role in our health.
Then there are “trace” minerals that our bodies need in smaller amounts (less than 20mg per day)1 but are just as important. These include chromium, copper, iodine, iron, manganese, selenium and zinc. These “trace” minerals serve as antioxidants, they help build enzymes, and they’re important for normal growth and development. We’ll break these down in more detail below.
Where can we get trace minerals from, how much do we need, and what happens if we don’t get our daily dose?
The seven trace minerals:
- Chromium – this mineral is found in fruit, vegetables, meat, fish and grains so it’s not hard to obtain. It helps with the function of insulin and glucose metabolism.2
- Copper – this mineral is found in organ meats, shellfish, nuts and seeds, bran cereals and whole grain products. Copper is involved in energy production, iron metabolism and the production of hemoglobin. 2
- Iodine – Seafood is an excellent source of this mineral which is synonymous with a healthy thyroid. Too little of this mineral can lead to a slowed metabolism, weight gain and mental sluggishness. 2
- Iron – Think rich, red blood! This mineral is vital for red blood cell formation. It’s found in red meat, poultry, seafood and dark leafy vegetables. It’s common to see iron deficiencies are seen in women, children and pregnant women as well as those involved in rigorous exercise. 2
- Manganese – this mineral is involved in metabolic functions and the support of bone development and wound healing. Rich food sources include whole grains, nuts, leafy vegetables and teas. 2
- Selenium – This mineral is found in seafood and organ meats, as well as cereals, grains and dairy products. It plays a role in reproduction, thyroid hormone metabolism, and protection from oxidative stress. 2
- Zinc – This mineral is found in oysters, beef, crab meat, dark meat chicken, turkey, pork, yogurt, milk, cashews, chickpeas, almonds, peanuts and cheese. It’s necessary for normal growth and development in children and functions of the immune and neurological systems. 2
How much trace minerals do you need?
The Recommended Daily Intake for the most important trace minerals are listed below, from the National Institutes of Health:3
Chromium – 25 mcg for women and 35 mcg for men
Copper – 900 mcg for both men and women
Iodine – 150 mcg for both men and women
Iron – 18 mg for women and 8 mg for men
Manganese – 1.8 mg for women and 2.3 mg for men
Selenium – 55 mcg for both women and men
Zinc – 8 mg for women and 11 mg for men
Trace your minerals back to products by PURE
You can obtain all the minerals from a variety of our products.
CalciuMK+ is an excellent source of zinc (7.5 mg), selenium (35 mcg), manganese (200 mg), and chromium (100 mcg).
Daily Build Liquid has a PURE Trace Mineral Blend (22 mg) from seaweed.
ENERGY is an excellent source of chromium (50 mcg).
Immune6 is an excellent source of selenium (100 mcg).
GPS Energize contains 30 mcg chromium per serving.
GPS Hydrate contains 60 mcg of chromium per serving.
Metabolic ONE is an excellent source of chromium (200 mcg).
GPS Rebuild is a good source for all the trace minerals.
GPS Reset contains zinc (5.5 mg) and chromium (140 mcg).