Your body only needs tiny amounts of trace minerals. Depending on the mineral, daily recommendations can be anywhere from a few hundredths of one milligram to just under 20mg. To put this in perspective, 1mg weighs about 1,000 times less than a dime, which weighs about 1g. Though small, trace minerals are vitally important to many of your body's functions. Because they can't be produced by your body, you must get them from your diet.
Identification
Trace minerals are naturally occurring, inorganic substances, meaning they are not carbon-based, like vitamins. Trace minerals originate in rocks, and can be found in soil, sand, clay and water, as well as in the plant and animal matter that makes up your diet. Your body requires small amounts of nine different trace minerals to function properly: chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc.
Dietary Recommendations
According to the University of Delaware Cooperative Extension, the adult RDA, or recommended daily allowance for iron is 10mg for men and post-menopausal women and 18.0mg for women of child-bearing age. The RDA recommends 15.0mg daily for zinc; 2.5 to 5mg for manganese; 2 to 3mg for copper, 1.5 to 4.0mg for fluoride; 0.15 to 0.5mg for molybdenum; 0.15mg for iodine; 0.05 to 0.2mg for chromium; and 0.02 to 0.2mg for selenium.
Function
Writing for the Oklahoma State University Cooperative Extension Service, Nutrition Education Specialist Janice R. Hermann, Ph.D., RD/LD explains that by themselves, trace minerals are inactive substances. Once absorbed by your body, they become part of the makeup of your bones, teeth, blood and soft tissues. They also perform specialized tasks. Chromium helps you use insulin properly. Selenium is an antioxidant. Fluoride helps maintain the health of your bones and teeth, and helps prevent cavities. Copper is a component of numerous enzymes and helps form red blood cells. Iodine helps form your thyroid hormones, manganese helps form bones and molybdenum is essential for metabolizing nitrogen. Both manganese and molybdenum help activate enzymes. Iron is a component of hemoglobin, the part of red blood cells that carries oxygen to your body's tissues.
Dietary Sources
A carefully balanced diet consisting of meats, fish, whole grains, legumes and nuts should provide you with enough of the trace minerals your body needs. Meats contain iron, selenium, sodium and zinc. Organ meats, like liver, contain copper and chromium. Shellfish also contain copper, along with iodine and fluoride. Legumes have molybdenum and copper, and nuts are good sources of chromium, selenium, copper and manganese. Whole cereal grains, such as wheat, oats and bran, naturally contain copper, chromium, manganese and molybdenum, and are often fortified with iron and zinc.
Considerations
Overdosing on any mineral can be dangerous and trace minerals are particularly toxic in large doses. Supplement misuse is almost always the culprit in overdoses. For this reason, Dr. Hermann advises against taking individual mineral supplements unless your doctor has determined that you are at risk for a deficiency and specifically recommends them. It's always best to get proper nutrition through a balanced diet, if possible.
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