Vitamins tend to steal the spotlight, but minerals are just as essential for keeping you feeling well and energised. Your body depends on them to make energy, build and repair tissues, support hormone function, regulate hydration, and maintain nerve and muscle function. They’re involved in almost every system in the body. Some minerals you’ve probably heard of, like magnesium or iron. Others are less talked about but still work behind the scenes to support everything from your metabolism to your immune system.

In this article, you'll find five key minerals your body uses every single day, along with a few trace minerals that help quietly in the background, making sure everything ticks along as it should. 

Iron is essential for transporting oxygen throughout your body. It binds to haemoglobin in red blood cells, allowing oxygen to travel from your lungs to your muscles, brain, and organs. When iron is low, your cells receive less haemoglobin, resulting reduced oxygen delivery to the tissues. This can leave you feeling  tired, foggy, or more easily out of breath than usual . Some people also  feel colder or notice their skin looking pale.

Women of reproductive age are at higher risk of iron deficiency due to monthly blood loss particularly if menstruation is heavy, and those who eat little or no red meat may also struggle to meet their needs through diet alone. People with gastrointestinal disease such as  coeliac disease , ulcerative colitis, or Crohn’s disease are also at higher risk of deficiency. 

Food sources: Red meat, lentils, spinach, pumpkin seeds. Eating iron-rich foods alongside something high in vitamin C (like tomatoes, peppers, or citrus fruits) helps your body absorb it better. 

Zinc is a  cofactor  for over 300 enzymes, especially those involved in DNA repair, immune function, and neurotransmitter production. This makes it a key mineral for how your body repairs, restores, and protects itself.

It also plays an important role in maintaining normal skin, hair, and nails, and contributes to normal fertility and reproduction, as well as normal cognitive function. 

It's worth noting that zinc  competes with other minerals like copper and iron for absorption . Taking high doses of zinc supplements can lead to deficiencies in these other minerals, so moderation and variety in your diet helps your body naturally balance zinc, copper, and iron levels. If you're taking a multi-nutrient supplement, look for a formulation that considers this balance and includes the correct ratios to support safe, long-term use.

Food sources: Shellfish, pumpkin seeds, chickpeas, nuts, and dairy products. 

Calcium is best known for supporting bone health, but it also essential for  muscle function, nerve transmission, and blood clotting.  While most calcium is stored in your bones, the small amount in your blood is essential for functions like blood vessel contraction, muscle movement (including your heartbeat), nerve signalling, blood clotting, and hormone release.

Your body works hard to keep calcium levels in the blood within a tight range.  If levels drop too low , it taps into your bones as a backup supply to keep essential functions running smoothly. Over time, this can affect bone strength. That’s why getting enough calcium daily is important, especially during growth, pregnancy, or later in life. 

It works best alongside magnesium and vitamin D, which help with absorption and balance.

Food sources: Dairy products, tofu, sardines (with bones), fortified plant milks, and green vegetables like kale and broccoli. 

These minerals are needed in much smaller amounts, but they’re just as essential. They act like co-pilots, helping enzymes do their jobs, supporting your metabolism, and keeping your cells healthy.

• Copper: Copper helps your body absorb and use iron properly. It also plays a part in energy production and supports antioxidant activity, protecting cells from damage. Food sources: Nuts, seeds, shellfish, liver, and dark chocolate.
• Selenium: Selenium is important for normal thyroid function and helps protect your cells from oxidative damage. It’s a small but mighty mineral, and just a little goes a long way. Food sources: Brazil nuts (one or two a day is enough), fish, eggs, and whole grains.
• Manganese: Manganese supports the normal formation of bones and connective tissue and is involved in how your body handles glucose and antioxidants. It also plays a role in wound healing. Food sources: Whole grains, tea, nuts, and leafy greens.
• Molybdenum: Molybdenum helps break down certain amino acids and supports detoxification processes, including how your body processes sulphur compounds. Food sources: Legumes, whole grains, and nuts.
• Chromium: Chromium  supports the way your body uses insulin , which in turn helps with blood sugar balance. Even small amounts can help stabilise energy levels, especially if you struggle with sugar highs and crashes. Food sources: Whole grains, broccoli, grape juice, and eggs. 

Even though minerals are needed in tiny amounts, they play big roles in how your body works and how you feel. When you don’t get enough of them, it can affect your energy, sleep, mood, and immunity. Eating a balanced, whole-food diet is the best way to get the minerals you need, but even the best diet can sometimes fall short, especially during busy periods, restrictive eating, or times of overwhelm.

Getting familiar with these cornerstone and trace minerals helps you take better care of your body. The small things really do add up, and paying attention to your mineral intake can make a noticeable difference to your everyday wellbeing.