# What Are Trace Minerals and Why Your Body Needs Them Trace minerals are micronutrients required in very small amounts but essential for numerous physiological functions. Although the daily requirement for each is often measured in milligrams or micrograms, insufficient intakes can impair enzyme activity, immune function, and metabolic processes. This article summarizes key trace minerals, their roles, common deficiency causes and symptoms, dietary sources, and considerations for supplementation. ## Understanding trace minerals Trace minerals include elements such as iron, zinc, copper, selenium, and manganese. Each serves a distinct biological purpose: iron transports oxygen in hemoglobin, zinc supports immune and wound-healing processes, copper assists in energy metabolism and connective tissue synthesis, selenium contributes to antioxidant defenses, and manganese is involved in bone formation and enzyme activation. Major minerals (for example calcium, magnesium, and potassium) are required in larger amounts, but trace minerals are equally critical to health despite their small required quantities. ## Functions and health relevance Trace minerals function largely as cofactors for enzymes, structural components of proteins, and regulators of cellular redox status and signaling. For example, selenium is a component of glutathione peroxidases that reduce oxidative stress, while zinc stabilizes protein structure and participates in gene expression. Adequate trace mineral status supports immune competence, hormone synthesis, cognitive function, and tissue repair. ## Causes of deficiencies and symptoms to watch for Deficiencies can arise from limited dietary intake, poor absorption due to gastrointestinal disorders, increased losses, or heightened demands (pregnancy, growth, recovery from illness). Signs can be nonspecific: fatigue and weakness (iron deficiency), increased susceptibility to infections and delayed wound healing (zinc deficiency), hair loss or brittle nails, and neurological symptoms in some cases. Clinical testing is often required to confirm a specific mineral deficiency because symptoms overlap across conditions. ## Food sources and dietary strategies A varied, minimally processed diet is the most reliable way to obtain trace minerals. Good sources include: - Nuts, seeds, and whole grains (zinc, manganese) - Legumes and leafy greens (iron, copper, manganese) - Seafood and lean meats (iron, zinc, selenium) - Dairy and fortified foods where appropriate Combining iron-rich plant foods with vitamin C–rich foods enhances nonheme iron absorption. Phytates in grains and legumes can reduce mineral bioavailability; traditional preparation methods (soaking, fermenting) help lower phytate content. ## Supplements and when to consider them Supplements can address documented shortfalls when dietary changes are insufficient or absorption is impaired. Choice of formulation and dose should be guided by lab evidence and professional advice to avoid excessive intakes, which can cause toxicity or interfere with absorption of other minerals. For broader nutrient support, it may be helpful to review related topics such as probiotics and digestive health in resources like Probiotics from A to Z, or considerations for restricted diets in guides such as Best Supplements for a Vegan Diet. For an overview on trace minerals and their physiological roles, see the main article: What Are Trace Minerals and Why Your Body Needs Them. ## Conclusion Trace minerals play diverse and indispensable roles in human health. Prioritizing a varied diet, recognizing signs that may indicate deficiency, and consulting healthcare professionals for testing and individualized guidance are practical steps to maintain adequate mineral status.