Minerals can be broken up into two categories: macro-minerals and micro-minerals, also known as trace minerals. Both types of minerals are equally important: they just vary in recommended doses. You need a large amount of macro-minerals -- 100 mg or more. Trace minerals are required in small amounts and are weighed in mcg or mg. You can get the trace minerals you need from your diet or a multivitamin. If you decide to take a multivitamin, let your physician know as a precaution.
Manganese
Manganese is a trace mineral essential for the activation of enzymes called glycosyltransferases. These enzymes are necessary for proteoglycans to function, explains the Linus Pauling Institute. Proteoglycans are large compounds that make up the structure of bone and cartilage. For healthy bones, women require 1.8 mg of manganese and men need 2.3 mg daily, which you can get by consuming pineapple, pecans or instant oatmeal.
Fluoride
Fluoride plays a big role in keeping the structure of your bones and teeth strong. It occurs naturally in the body in the form of calcium fluoride. Most of the fluoride in your diet comes from fluoridated water, which can reduce dental cavities in children by as much as 50 to 60 percent. In periods of rapid bone loss, such as during menopause, your doctor may suggest taking low doses of fluoride salts to help maintain bone structure. Women need 3 mg of fluoride daily and men need 4 mg, most of which comes from fluoridated water in your diet.
Copper
Copper plays an important role in bone formation. Lysyl oxidase, an enzyme that relies on copper, is required for the growth of collagen. Bones, ligaments, tendons, cartilage and other connective tissue all contain collagen as part of their structure. Having a copper deficiency can increase your risk for osteoporosis, causing rapid bone loss. You need 900 mcg, or a little less than 1 mg, of copper daily to help support bone structure. Including shellfish, nuts and mushrooms in your diet will provide all the copper you need.
Zinc
Zinc is a trace mineral that has several important roles throughout your body. It helps make new cells, assists cells in dividing, keeps your immune system functioning at its best and aids in wound healing. Having a zinc deficiency can slow growth and development, says the National Institutes of Health's Office of Dietary Supplements. Zinc deficiencies are rare in North America, but having a gastrointestinal disorder or following a strict vegetarian diet can increase your risk, resulting in delayed growth. Each day, women require 9 mg and men need 11 mg of zinc. Oysters, beef, fortified cereal and a variety of beans all provide the zinc you need.
