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 such as apples, oranges, nuts, beans, and leafy vegetables, it is easily incorporated into a healthy diet.

Calcium (Ca) is an essential mineral important 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, particularly older adults and those with limited dairy intake, may require supplements. Inadequate calcium levels can lead to reduced bone density and other health complications, making it especially important for healthy ageing.

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 vital physiological processes, including immune function, antioxidant defence, and enzyme activity. An imbalance in this ratio may indicate underlying health issues, with symptoms varying depending on whether there is an excess or deficiency of either mineral.

Ferritin is a protein that reflects the body’s iron storage levels, serving as a key indicator of total iron reserves. It plays an important role in assessing iron status because it remains more stable and less affected by recent dietary intake than direct iron measurements. Low ferritin levels can signal iron deficiency, while elevated levels may indicate 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 producing thyroid hormones, which regulate metabolism, growth, and energy production. While iodine naturally occurs in seafood, dairy, and some grains, deficiency is common, especially in areas with iodine-poor soil. Insufficient iodine can cause thyroid disorders and impact overall health, making adequate intake important for proper bodily function.

Iron is an essential mineral crucial for producing haemoglobin, the protein in red blood cells that carries oxygen throughout the body. It plays a vital role in energy production, cognitive function, and maintaining a healthy immune system. Iron is commonly found in red meat, beans, fortified cereals, and leafy green vegetables. Many people, especially women and vegetarians, may need supplements to maintain adequate levels. Iron deficiency can cause tiredness and weaken immune response.

Lithium (Li) is a naturally occurring element, primarily known for its use in psychiatric treatment. In trace amounts, lithium may affect mood stability and mental health. Emerging research indicates that small doses of lithium could support cognitive function, mood enhancement, and neuroprotection, emphasising its potential role 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 reflects the balance between two essential minerals in the body — magnesium (Mg) and calcium (Ca). Both are vital for bone strength, muscle function, nerve signalling, and cardiovascular 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 vital 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 defences. Good dietary sources of manganese include whole grains, nuts, leafy vegetables, and teas. Although rare, 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 sulphites 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 an essential mineral that supports the development of strong bones and teeth. It plays a vital role in how the body metabolises carbohydrates and fats and is involved in producing proteins required for cell growth, maintenance, and repair. Phosphorus also helps produce ATP, the molecule responsible for storing energy in the body. It is commonly found in foods such as 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 an essential mineral and electrolyte that supports heart health, muscle contraction, nerve function, and fluid balance. It plays a key role in regulating blood pressure and reducing the risk of stroke. Potassium is abundant in foods such as bananas, oranges, potatoes, and spinach.

The Potassium/Calcium ratio in whole blood is a valuable indicator for assessing mineral balance and cellular function. The ratio between these two minerals can reveal potential imbalances that may impact neuromuscular function, cardiovascular stability, or hormonal regulation. A disturbed ratio may be influenced by diet, stress, kidney function, or adrenal activity. Monitoring this ratio can help detect underlying issues even when individual mineral levels appear normal.

The potassium/sodium (K/Na) ratio is a measurement 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 an essential mineral that supports thyroid function, a healthy immune system, and protects cells from oxidative damage. It plays a key role in combating infections and maintaining overall immune health. Selenium is found in foods such as Brazil nuts, fish, poultry, and whole grains. Maintaining adequate selenium levels is important for preventing cell damage and supporting immune defence, while deficiency can impair thyroid function and weaken immune response.

Silicon is a trace mineral that supports bone strength and promotes healthy skin, hair, and nails. It is commonly found in cereals, 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 vital role in nerve signalling, 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 contribute to health problems 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, emphasising the importance of maintaining proper mineral balance.

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

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 commonly used in dental implants and various consumer products. While pure zirconium is generally safe, some of its compounds can irritate the lungs if inhaled. Care should be taken when handling powders or sprays containing zirconium to prevent respiratory irritation.