Trace minerals can be found in "trace," or low, concentrations in the body, usually less than 0.01 percent of your body's total weight. However, regardless of how little you have in your body, these minerals are still vital to good health. An interesting note regarding trace minerals is that all trace elements can be harmful if they are taken in high enough quantities. Consult your health care provider before taking trace mineral supplements.
Trace Minerals
Boron is needed for healthy bones, chromium has to do with blood sugar and cobalt is needed to metabolize vitamin B-12. Copper is needed to produce antioxidant enzymes. Iodine is needed to produce thyroid hormones. Iron is needed for hemoglobin to carry oxygen molecules. Manganese is needed for protein digestion. Molybdenum is needed for growth. Nickel contributes to enzyme and hormone production. Selenium is needed to produce the enzyme glutathione. Silicon builds healthy bones, and zinc contributes to the immune system. Tin and vanadium are also trace minerals, but why the body needs them is unknown.
Importance
Even though your body utilizes such small amounts, several trace minerals are particularly valuable in the production of enzymes and hormones. For instance, your thyroid needs iodine to produce the hormones that control several mechanisms of metabolism, including your weight. Iron carries oxygen via red blood cells throughout your body. Selenium helps in the production of antioxidants, which harness and destroy the free radicals that cause cell damage. Other trace minerals enhance the effectiveness of vitamins.
Diet
Trace minerals are found naturally in plants and animals, and, when you consume these plants and animals, you essentially consume the trace minerals you need. Even if your diet is lacking, it's not likely that you will be deficient in trace minerals because they can be found in so much of what you consume. Everyday table salt has iodine; tap water has several trace minerals, and fluoride can be found in most municipal drinking water systems.
Supplements
Because your body needs such a small amount of trace minerals, in almost all cases, you consume enough on a daily basis to more than fulfill your needs, with one exception: iron. An iron deficiency is fairly common, particularly in young children and women. The recommended dietary allowance for iron is 11 to 18 mg daily. However, before taking an iron or any other supplement, confirm the fact that you have a deficiency, find out why and talk to your doctor about how much you should take. You may be able to replenish these trace minerals by simply adjusting your diet, eliminating the need to take supplements.
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