What are Trace Minerals?

What are trace minerals?

Most of us have heard that our bodies need Vitamins and Minerals but what about trace minerals? These nutrients, also known as micro minerals, are essential minerals that our bodies need in tiny amounts.


Understanding the Importance of Trace Minerals

Although trace minerals are needed in tiny doses, they are essential for supporting vital bodily functions and processes. From bone formation to regulating glucose, these microminerals act as catalysts in numerous physiological reactions, ensuring the effective functioning of key systems within our bodies. Despite their small quantities, trace minerals are indispensable for maintaining overall health and development.


A Closer Look: Common Trace Minerals & Food Sources

Trace minerals encompass a variety of essential nutrients, each with its own unique role. Here are some key trace minerals and their functions:

Chromium: This trace mineral assists insulin in regulating blood sugar (glucose) levels and can be found in liver, whole grains, nuts and cheeses.

Copper: Copper supports the formation of bone and cartilage and helps the body use iron effectively. It can be sourced from beef, organ meats, fruits, vegetables, nuts and beans.

Fluoride: Essential for bone and teeth formation, fluoride helps prevent tooth decay. It is found in fish and certain teas. 

Iron: Critical for blood production and particularly important during pregnancy and early childhood. Sources include meat, poultry, whole grains, nuts and beans.

Iodine: Essential for thyroid hormones, metabolism, growth and development. It is found in foods grown in iodine-rich soil and iodised salt.

Selenium: An antioxidant that helps protect against cell damage and is found in grains, meat, seafood and Brazil nuts.

Zinc: Essential for numerous processes including protein building, wound healing and immune function. Dietary sources include meat, fish, poultry, vegetables and grains.


Ensuring Optimal Intake of Trace Minerals

To ensure adequate levels of trace minerals, it’s important to eat a varied and nutrient-rich diet that includes a diverse variety of foods. Incorporating sources of trace minerals, such as meats, fruits, vegetables, whole grains, nuts and seeds, can help provide the body with the essential nutrients it needs. 

It’s important to note that all trace minerals are toxic if consumed at sufficiently high levels over long enough periods, so we definitely don’t want to overdose – you really can get too much of a good thing!



Trace minerals may be small in quantity, but their power and impact on overall health is unmatched. They play a key role in a variety of bodily functions and processes and are crucial to our health and development. By incorporating trace mineral-rich foods into your diet and maintaining a balanced approach to nutrition you are supporting the structural health of your body.


If you’re looking to optimise your nutrition and transform your health, please get in contact via Consultations or book a FREE 15-minute call and let’s chat about how I can help. 


Did you find this post useful? If so please share it with others! For more nutrition tips and healthy recipes, check out my Instagram @elibrechernutrition


Check out my other nutrition-related blog posts below: