Minerals

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The human body's exact requirements for (and use of) dietary minerals is still not fully understood by science, but there are at least 14 that are known at this point to be absolutely necessary. In addition to these essential minerals, there are some that are not absolutely required by diet, but can have beneficial effects on health and performance when consumed.

Dietary Elements

There is still scientific debate over whether or not a number of trace minerals are essential to support human life. There is a general consensus that the following 14 minerals are required in diet by all mammals, however.^[1,2]

Mineral	Why you need it
Calcium	Calcium is needed for the formation of teeth and bones, muscle contraction, blood clotting, and nerve transmission.^[3]
Chlorine	While chlorine is generally associated with sterilizing pool water and not thought of as something you want to consume, it's actually just a basic compound of salt. The body needs the mineral to produce digestive acid and for cellular function.^[4] Don't bother helping yourself to an extra mouthful of water the next time you're doing lap, however, as you get all you need by way of your daily salt intake.
Copper	A very small amount of copper is needed to metabolize iron and molybdenum.^[3]
Iodine	Iodine is required for the production of thyroid hormones and to prevent the development of goiters.^[3]
Iron	Iron is crucial to the formation of blood and a number of enzymes in the body.^[3]
Magnesium	Magnesium is also needed for enzyme production.^[3]
Manganese	Manganese helps to metabolize amino acids, carbohydrates, and cholesterol. It's also a crucial part of bone formation.^[3]
Molybdenum	Molybdenum is needed to metabolize amino acids, purines, and pyridines.^[3]
Phosphorous	Phosphorous maintains the body's pH balance, synthesizes nucleotide, and promotes energy transfer and storage.^[3]
Potassium	Potassium has a wide range of uses in the body. It's needed to metabolize carbohydrates and protein, repair muscle tissue, regulate normal body growth and the heart's electrical activity, and to maintain a proper pH balance.^[5]
Selenium	Selenium is an antioxidant, regulates thyroid hormones, and is helps metabolize vitamin C.^[3]
Sodium	A component of salt, sodium is needed to regulate blood pressure and proper muscle and nerve function.^[6]
Sulphur	Sulfur is another one of the trace elements that isn't thought of as being healthy to eat, but it's actually found in a wide range of foods. It's even present in much of our drinking water. The mineral is essential to cell formation and maintenance throughout the body, but particularly for metabolizing protein and amino acids.^[7]
Zinc	Zinc is needed to regulate gene expression.^[3]

Non-essential dietary minerals

These minerals are either not thought to or not yet proven to be necessary in a regular diet, but have been shown to have some beneficial function in the body.

Mineral	Why you need it
Boron	Boron is an essential nutrient for plants, but has not been shown to be a necessity for humans. Usefulness as a supplement is unclear at best, but there are several studies that have shown some promise. It's possible that boron may improve cognitive function^[8], may support bone growth during periods of vitamin D deficiency, increase testosterone levels, reduce HDL "bad" cholesterol, and have some benefit in the treatment of arthritis.^[9]
Chromium	Chromium does not appear to be essential for mammals.^[10] Preliminary studies show that supplementation may be helpful in the treatment of diabetes, weight loss, and for lowering cholesterol, but these results have been mixed and further study is necessary.^[11]
Lithium	Lithium's status as an essential nutrient in human health is currently up in the air. A series of rat studies have shown that lithium extends life span, and studies of human behavior have found a correlation between low lithium intake and increased rates of aggressive, criminal, and suicidal behavior.^[12]
Silica	Silicon dioxide is used in both electronics and in the human body. You don't need to go and munch down a handful of microchips, though, as it's commonly found in powdered foods and in processed beverages as a fixing agent. Silicon supplementation has shown promise in a number of studies for strengthening bones.^[14]

Lithium studies

A recent study of the mortality rates of over a million residents in the Oita prefecture in Japan concluded that regular exposure to low doses of lithium in drinking water improved lifespan.^[13] Direct studies of lithium supplementation in human patients have not yet been done, however.

Recommended dosage

Each essential dietary mineral has a recommended daily allowance (RDA) that is determined by age and gender. The one exception is sulfur, which you'll get plenty of if you're consuming enough protein and amino acids. Some non-essential dietary minerals have been assigned an adequate intake, rather than an RDA. For some minerals, no tolerable upper intake levels have been established.

The data below, provided by the Institute of Medicine, includes the RDA or AI for many of the minerals mentioned above. These amounts are for adults between the age of 18 and 50.

Mineral	RDA* for Adult Males	RDA* for Adult Females	UL for Adult Males/Females
Boron	N/A	N/A	20mg
Calcium	1,000mg*	1,000mg*	2,500
Chromium	35 IU*	25 IU*	N/A
Copper	900 IU	900 IU	10,000 IU
Iodine	150 IU	150 IU	1,100 IU
Iron	8mg	18mg	45mg
Magnesium	420mg	320mg	350mg
Manganese	2.3mg	1.8mg	11mg
Molybdenum	45 IU	45 IU	2,000 IU
Phosphorous	700mg	700mg	4,000mg
Selenium	55 IU	55 IU	400 IU
Zinc	11mg	8mg	40mg

*Where indicated, adequate intake is provided in place of the RDA.

Forms

In terms of supplements, nutritional minerals can be produced in four forms:

Elemental
Ionic
Colloidal
Chelated

Each of these methods differs in bioavailability (the percentage of the nutrient that your body will actually absorb), production quality, and purity.

Elemental

Elemental minerals are the cheapest to produce and cost the least at market, but are also the lowest quality. They're generally composed of the straight mineral in a liquid or powder. That's a problem for bioavailability because minerals typically aren't taken up well unless they're bound to something that aids in absorption. With elemental minerals, you may be looking at 10% or less of the listed content actually making its way into your system.^[17]

Ionic

Ionic minerals have been ionized to aid in their uptake by the intestinal wall.^[18] In theory, this should improve the rate of absorption greatly over that of elemental minerals, but there is little in the way of direct study and comparison of supplements to provide hard numbers at this time.

Colloidal

Multi-minerals or multivitamins are generally where you'll see a colloidal preparation, as the purpose is to distribute the mineral content as evenly as possible throughout each dose. These supplements often advertise an uptake of up to 99%, but the science at this point doesn't back those claims. Colloidal minerals are actually larger than those in the other forms, which may hinder absorption.^[19]

Chelated

Chelation is the changing in shape or chemical configuration of a molecule so that it may interact more readily with some other type of molecule. Mineral supplements are chelated specifically to bind to receptors in the intestine. However, not all chelates are created equal.^[20] See the "What We Like" section for further detail on how to select chelated minerals.

Food Sources

Dietary minerals are found in a wide variety of foods. Below are a few of the richest sources of each.

Calcium: Dairy products, sardines, dark leafy greens, soybeans
Chlorine: Salt
Copper: Oysters, kale, mushrooms, sesame seeds
Iodine: Yogurt, milk, eggs
Iron: Beef, clams, mussels, oysters
Magnesium: Spinach, mackerel, soybeans
Manganese: Mussels, hazelnuts, whole wheat bread
Molybdenum: Beans, black-eyed peas, almonds
Phosphorous: Salmon, scallops, Brazil nuts
Potassium: White beans, spinach, baked potatoes
Selenium: Tuna, shrimp, sardines
Sulfur: Any complete protein
Zinc: Oysters, beef, lamb
Boron: Raisins, almonds, hazelnuts
Chromium: Broccoli, barley, oats
Lithium: Seaweed, potatoes, lemons
Silica: Celery, carrots, potatoes

Considerations

Many minerals share receptors in the body. Taking a flood of minerals in through a multi-mineral or multivitamin may actually work against you as minerals you don't really need can block absorption of minerals your body needs. It's best to determine which minerals your diet is deficient in and supplement with those specific nutrients accordingly.

You'll see that manufacturers claim that most minerals promote increased muscle strength and enhances growth. We can thank lax FDA regulations for that. The truth is, there's no science right now indicating taking an excess of any particular mineral helps improve performance or increases gains. The best you can do is ensure you're getting what you need each day for general health and energy. Some minerals do support muscle function, but mega-dosing on those minerals is counterproductive.

Warnings

The following minerals have caused health issues when taken as supplements, and should be avoided outside of the amounts taken in naturally through a healthy diet.

Germanium

Organic germanium can be processed by the body, but inorganic germanium is toxic. Inorganic germanium has been sold as a supplement, but even organic germanium can be contaminated by it as they are processed together. While it's often marketed as an anti-cancer supplement, there's no solid evidence of benefit at this point, and it's been linked to at least 30 cases of kidney failure by the FDA.^[21]

Silver

Silver is sometimes marketed as a natural remedy for colds and congestion. There's no real evidence to support this, and taking too much silver can cause a condition that causes the skin to turn a bluish-gray color (sometimes permanently).^[22] The condition is known as agyria.

Warnings

The following minerals have caused health issues when taken as supplements, and should be avoided outside of the amounts taken in naturally through a healthy diet.

Germanium

Silver

Stan Jones, senatorial candidate, developed argyria after consuming colloidal silver. It is estimated that Jones drank up to 4g of a homemade elixir for fear there would be a shortage of antibiotics following Y2K. (Spoiler alert: No shortage occurred.)

Vanadium/vanadyl sulfate

Vanadium is still legal for sale in the United States, but has been banned in Europe as a food additive due to concerns about side effects.^[23] OSHA considers vanadium a toxic substance and recommends avoiding contact with the mineral entirely.^[24] Minute amounts of vanadium are found in some foods, leading scientists to believe that it may serve some purpose in humans, but as of now there is no clue to what that is or what the recommended daily intake or upper tolerable limit might be.

Fluoride

Fluoride is a lightning rod for controversy. It's been added to drinking water in much of the world in the belief that it combats tooth decay. However, study results are mixed on whether actually ingesting fluoride does anything advantageous for oral health - it may be that topical application is the only way it provides benefit, and there are a range of side effects from gastrointestinal discomfort to permanent white spots left on teeth, a condition known as fluorosis.^[15]

Fluoride also has a toxic dosage, has caused bone deformities in growing children, and can be fatal in large amounts.^[16] Supplementation is not necessary as it's so widely available in tap water and in oral care products.

Where to buy

You'll find a full range of mineral supplements here at PricePlow, and often at 30% to 50% off of retail prices.

What we like

Based on all the scientific evidence available at this time, chelated mineral supplements appear to have the highest rate of absorption. They are also generally the most expensive, however.

If cost is an issue, the next best choice is an ionized mineral. Elemental minerals are absorbed by your system, but not very effectively. The rate at which colloidal minerals are actually taken up has not yet been researched, but there is solid theoretical reason to believe they may be the most poorly absorbed of all four types.

If you're purchasing a chelated mineral, however, be aware that there are varying qualities in terms of digestion. In general, the following chelation types should be avoided:

Carbonates
Citrates
Chlorides
Oxides
Phosphates
Sulfates

The quality of a chelate is primarily based on how small it is - the weight should ideally be about 1,500 daltons and use glycine as the binding agent.^[20]

References

Nielsen, F, et. al; United States Department of Agriculture; "Ultratrace Minerals;" 1999
United Kingdom National Health Service; "Vitamins and Minerals;" November 2012
Institute of Medicine; "Dietary Reference Intakes: Elements;" Retrieved March 2014
Meletis, C; Trace Minerals Research; "Chloride: The Forgotten Essential Mineral"
Zieve, D; United States National Library of Medicine; "Potassium in Diet;" June 2012
Zieve, D; United States National Library of Medicine; "Sodium in Diet;" June 2012
Komarinsky, LA, et. al; Nutrition; "Sulfur: Its Clinical and Toxological Aspects;" January 2013
Penland, JG, et. al; Environmental Health Perspective; "Dietary boron, brain function, and cognitive performance;" November 1994
LifeExtension; "Boron Overview"
Stearns, DM; Biofactors; "Is chromium a trace essential metal?;" 2000
Ehrlich, S; University of Maryland Medical Center; "Chromium;" May 2013
Schrauzer, GN; Journal of the American College of Nutrition; "Lithium: occurrence, dietary intakes, nutritional essentiality;" February 2002
Zarse, K, et. al; European Journal of Nutrition; "Low-dose lithium uptake promotes longevity in humans and metazoans;" August 2011
NYU Langone Medical Center; "Silicon;" Retrieved March 2014
Fox, M; Reuters; "U.S. lowers limits for fluoride in water;" January 2011
Gessner, B, et. al; New England Journal of Medicine; "Acute Fluoride Poisoning from a Public Water System;" 1994
Gerber, J; Integrative Practitioner; "A Review of Mineral Absorption with Special Consideration of Chelation as a Method to Improve Bioavailability of Mineral Supplements"
Azoulay, A, et. al; Journal of General Internal Medicine; "Comparison of the Mineral Content of Tap Water and Bottled Waters;" March 2001
Schauss, A, et. al; Health Counselor; "An analysis of the colloidal mineral claims;" 1997
O'Shea, Tim; The Chiropractic Resource Organization; "Minerals;" October 1998
The American Cancer Society; "Germanium;" October 2011
Harvard Medical School; "Silver supplement warnings;" August 2007
Starling, S; "Vanadium deemed unsafe in Europe;" February 2008
OSHA; "Vanadium" Retrieved March 2014

By Mike

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Oct 07, 2015

Blog Post:
Olympus Labs Sup3r PCT: A One-Stop PCT Shop
Olympus Labs Sup3r PCT is your one-stop shop for all your post cycle therapy needs to ensure optimal hormone levels and organ support.

Sep 30, 2015

Blog Post:
Natural Calm: Powdered Magnesium Perfection
Natural Calm by Natural Vitality is a high quality powdered magnesium supplement that can restore you calcium magnesium balance and relieve stress.

Sep 14, 2015

Blog Post:
Cellucor P6 PM – Nighttime Sleep Supplement
Cellucor P6 PM combines the brand's testosterone boosting line of products with a whole host of sleep aids to maximize recovery.

Aug 21, 2015

Blog Post:
Rich Piana’s Liver & Organ Defender: Total Body Protection!
Rich Piana's Liver and Organ Defender from 5% Nutrition covers your body's needs with their that protects all your vital organs during "harsh" times

Aug 17, 2015

Blog Post:
Delta XT by MAN Sports: An “Epic” Form of ZMA and More!
Delta XT is the long-awaited epicatechin-based, muscle-building and recovery boosting supplement from MAN Sports. Consider it super advanced ZMA!

Aug 16, 2015

Blog Post:
Instant Knockout Fat Burner: Is this Worth $59??
Instant Knockout is a fat burner getting HEAVILY promoted online, selling for $59.99. Is it worth that? We analyze the Instant Knockout Ingredients.

Aug 06, 2015

Blog Post:
What’s the Best Form of Magnesium?
The Best Form of Magnesium depends on what effects / benefits YOU need from it! Read about the different types of magnesium and where to buy them!

Jul 30, 2015

Blog Post:
Fat Burner Superior: Ingredient Analysis and Where to Get It
Fat Burner Superior is back in stock, after disappearing from Amazon. We investigate the aggressive ingredient blend and discuss what you need to know

Jul 24, 2015

Blog Post:
Banana Water: The Next Flavored Water Fad?
Banana Water: Is this the next big thing? It's similar to coconut water in terms of nutrition, but some will say it tastes WAY better! Find out here!