An Overview of Microminerals (Trace Elements)

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December 10, 2019

Minerals are essential for your body to keep you healthy. They have several various roles in your body, including keeping your brain, heart, bones, and muscles functioning optimally. They’re also vital for the production of hormones and enzymes. There are two types of minerals in your body: trace minerals (microminerals) and macrominerals (major minerals). Featured in this article are the microminerals. They’re called microminerals because you require less than 100 mg of each micromineral per day. We have a separate article for macrominerals.

Iron plays an indispensable role in delivering oxygen to the body through the bloodstream. It’s also involved in several metabolic and muscular functions.
- Clues for deficiency: Weakness, pale skin, susceptibility to fatigue, palpitations, headache, dizziness, and shortness of breath.
- Sources: Meat, poultry, beans, peas, dark green leafy vegetables, whole-grain products, and seafood.
- Active form of supplementation : Ferrous fumarate, ferrous sulphate, ferrous gluconate, ferric citrate, and ferric sulphate.

Zinc is needed for optimal growth, development, and sexual maturation. It has antioxidant properties and is vital for smell and taste sensation. It also keeps your stress levels down, boosts your immune system, and aids to regulate appetite.
- Clues for deficiency: Loss of appetite, signs of poorly functioning immune system, impaired growth and development, poor wound healing, and funny-taste sensation.
- Sources: Liver, meat, poultry, fish, milk, wheat germ, oysters, whole-grain products, and fortified cereals.
- Active form of supplementation: Zinc citrate, zinc gluconate, zinc acetate, zinc sulphate, zinc picolinate, and zinc orotate.
Iodine is required in the production of thyroid hormones. Thyroid hormones aid in regulating your growth, development, and metabolism.
- Clues for deficiency: Goitre (enlargement of the thyroid gland), impaired mental function and work productivity.
- Sources: Seafood, seaweeds, iodised salt, dairy products, and bread.
- Active form of supplementation: Potassium iodide, sodium iodide, and iodine-containing kelp as a dietary supplement.

Selenium is essential in the production of selenoproteins that serve important roles in DNA synthesis, immune system, and reproduction.
- Clues for deficiency: Selenium deficiency makes you vulnerable to certain diseases (e.g. Keshan disease). It’s also associated with male infertility.
- Sources: Brazil nuts, organ meats, seafood especially tuna and halibut, cereals and other grains, and dairy products
- Active form of supplementation: Selenomethionine, selenium-enriched yeast, sodium selenite, and sodium selenite.
Copper is part of numerous enzymes (cofactor) and is also essential in iron metabolism.
- Clues for deficiency: Hair with less pigment than normal, paleness, and brittle bones.
- Sources: Nuts and seeds, legumes, whole grains, drinking water, and organ meats.
- Active form of supplementation: Your need to supplement with copper (copper bisglycinate, copper glycinate) should be decided upon by your doctor.

Chromium is one of insulin’s closest friends and works with it to regulate your blood glucose levels (increase insulin sensitivity).
- Clues for deficiency: Deficiency of chromium is very rare and is most commonly seen among diabetics.
- Sources: Broccoli, grape juice, whole grains, nuts, cheese, beef, and poultry
  Active form of supplementation: Chromium chloride, chromium picolinate, chromium nicotinate, high-chromium yeast, and chromium citrate.
Manganese is needed by several enzyme systems in your body to function (cofactor).
- Clues for deficiency: Manganese deficiency is very rare, and the signs and symptoms of its deficiency haven’t been clearly identified.
- Sources: Seafood, especially mussels, clams, and oysters, whole grains like brown rice, and nuts like hazelnuts and pecans.
- Active form of supplementation: Manganese is available as amino acid chelates, manganese gluconate, manganese sulphate, manganese chloride, manganese picolinate, and manganese citrate.

Molybdenum is a cofactor of at least three enzymes. It’s primarily involved in eliminating toxins secondary to the metabolism of sulphur containing amino acids.
- Clues for deficiency: Molybdenum deficiency is extremely rare and is mostly seen among people with certain types of genetic disorders. Visual and neurological problems are possible signs of molybdenum deficiency.
- Sources: Bread and grains, green leafy vegetables, milk, legumes, organ meats such as liver.
  Active form of supplementation: Sodium molybdate, ammonium molybdate.
Fluoride is involved in the development of teeth and bones. It also helps prevent tooth decay.
- Clues for deficiency: Increased cavities, weak teeth, and brittle bones.
- Sources: Drinking water (either as naturally containing fluoride or fluoridated drinking water), fish, tea, and kombucha.
- Active form of supplementation: Fluoride supplements can be taken either systemically or topically. Systemically taken fluoride supplements include fluoridated water and fluoridated salt while topical ones involve mouth rinses, gels, varnishes, and toothpaste.

Boron recently acquired popularity after medical researchers discovered that it helps your bones utilise calcium, leading to stronger bones. Also, it aids in increasing testosterone levels, building muscles, and improving muscle coordination. See, there’s nothing boring about boron.
- Clues for deficiency: Signs for boron deficiency may be manifested as osteoporosis.
- Sources: Boron is abundant in whole foods like grapes, apples, legumes, leafy green vegetables, and nuts if it is present in sufficient levels in the soil where food is grown.
- Active forms of supplementation: Calcium borogluconate
Silicon is quite an abundant trace mineral in the soil that magnify the benefits of vitamin D (better skin), calcium (stronger bones), and glucosamine (more flexible joints). It also plays a role in the production of collagen (a component of your nails, skin, and hair). Silica is the oxide form of silicon.
- Clues for deficiency: Brittle nails, thinner skin, lacklustre hair, and poor wound healing may suggest you have a silicon deficiency.
- Sources: Cereals, oats, wheat bran, and vegetables.
- Active forms of supplementation: Silica-colloidal anhydrous.

Unfortunately, only some of us meet the recommended amount of microminerals through consumption of a wide array of healthy foods. If you feel you’re not getting enough, you can take mineral supplements. You can also ask your primary healthcare provider to recommend a good quality mineral supplement. Don’t forget to disclose any prescribed or over-the-counter medicines you’re taking or if you have a particular medical condition like chronic kidney disease. For more information about the recommended intake for the microminerals covered in this article, go to The Ministry of Health (NZ) website, or Australian National Health and Medical Research Council website.