The Salts, Metals, and Trace Elements Your Body Actually Needs

You have cleaned up your diet. You walk, lift, season, and supplement with intention. You eat your roots, brassicas, fruits, algae, and the occasional piece of properly prepared seaweed. But there is a foundational layer of nutrition that most men completely ignore – or get dangerously wrong.

Minerals.

Not the shiny stones you find in a cave. The inorganic elements that your body cannot synthesise and must obtain from food. Sodium, potassium, magnesium, calcium, phosphorus, iron, zinc, copper, selenium, manganese, chromium, iodine, molybdenum, and a handful of others. They are the silent scaffolding of human metabolism. They regulate your heartbeat, fire your nerves, build your bones, carry oxygen, activate your enzymes, and keep your immune system on guard.

The supplement industry has not left minerals alone, of course. You can buy boron, vanadium, silica, lithium orotate, and a dozen other trace elements that your great‑grandfather never heard of. Most of them are a complete waste of money. Some of them are quietly dangerous. A tiny handful are genuinely worth attending to – either through diet or targeted supplementation.

The list that follows is not a collection of hype. It is a data‑driven, evidence‑graded checklist – practical for a man in his forties who wants to support his heart, his bones, his muscles, and his metabolism without swallowing a fistful of rocks every morning.

Let me walk you through the mineral floor. Each entry tells you what the mineral does, whether the evidence supports supplementation, how to get it from food, and – most importantly – when to leave the bottle on the shelf.

Tier 1 – Essential Electrolytes (Get Them from Food, Not Pills)

These are the macrominerals you need in relatively large amounts. They regulate fluid balance, nerve transmission, and muscle contraction. Supplementation is rarely necessary if you eat a whole‑food diet – and in some cases, it is actively dangerous.

Sodium – The Overdone One

Sodium is essential for nerve signalling, muscle contraction, and fluid balance. The problem is not deficiency – it is excess. Processed foods, restaurant meals, and even many healthy‑sounding soups and sauces are loaded with sodium.

What the data say: A 2024 umbrella review confirmed that high sodium intake is associated with increased risk of cardiovascular disease, stroke, and all‑cause mortality. The World Health Organisation recommends less than 2,000 mg of sodium per day (about one teaspoon of salt).

Practical rule: You do not need a supplement. You need to eat less processed food and cook with salt sparingly. If you sweat heavily (exercise in heat, sauna, physical labour), you may need more – but that extra comes from food, not a pill.

Verdict: Supplementation is almost never needed and often harmful.

Potassium – The Under‑Eaten One

Potassium is the counterweight to sodium. It relaxes blood vessels, lowers blood pressure, and reduces stroke risk. Most people eat too little potassium because they avoid fruits, vegetables, and legumes.

What the data say: A 2025 systematic review and meta‑analysis of randomised trials found that oral potassium supplementation lowers clinic blood pressure in untreated primary hypertension through natriuresis, vascular effects, and RAAS modulation. A dose‑response meta‑analysis of 10 RCTs confirmed that increased potassium intake reduces blood pressure, particularly in subjects with hypertension.

Practical rule: Eat potassium‑rich foods – potatoes (with skin), sweet potatoes, spinach, beans, lentils, tomatoes, bananas, avocados. Do not take potassium supplements unless prescribed. High‑dose potassium can cause dangerous heart arrhythmias.

Verdict: Food first. Supplements are risky.

Magnesium – The Underrated Workhorse

Magnesium is involved in over 300 enzymatic reactions. It supports muscle function, nerve transmission, blood pressure regulation, blood glucose control, and bone health. Deficiency is common in Western diets, especially among men who drink alcohol, eat processed foods, or take proton pump inhibitors.

What the data say: A 2025 umbrella review mapping all health outcomes associated with magnesium intake found strong GRADE evidence that magnesium supplementation decreases the risk of hospitalisation in pregnant women and reduces the intensity/frequency of certain conditions. A 2025 systematic review and meta‑analysis of RCTs found that magnesium supplementation significantly reduces inflammatory biomarkers, with the optimal duration being 12‑16 weeks and the preferred forms being tablets and capsules. For blood pressure, a 2025 meta‑analysis confirmed a beneficial effect on reducing BP among populations with hypertension and hypomagnesemia, though effects should be interpreted with caution due to high heterogeneity.

Practical rule: The best sources are dark leafy greens (spinach, kale, chard), nuts and seeds (pumpkin seeds, almonds, cashews), legumes, whole grains, and dark chocolate. If you supplement, choose magnesium glycinate, citrate, or malate – not oxide (poorly absorbed). 200‑400 mg daily is reasonable.

Verdict: Well‑supported for deficiency correction. Food sources are best, but supplementation has a place.

Calcium – The Bone Builder (But Not a Solo Act)

Calcium is essential for bone health, muscle contraction, nerve transmission, and blood clotting. The dairy industry has done an excellent job marketing calcium supplements. The evidence is more complicated.

What the data say: A 2025 systematic review and meta‑analysis of combined calcium and vitamin D supplementation in postmenopausal women with osteoporosis found a 15% reduction in total fractures and a 30% reduction in hip fractures across mixed adult populations. However, the same analysis noted that exercise combined with calcium and vitamin D is more effective than either alone. A 2025 review in Current Osteoporosis Reports concluded that calcium supplementation – especially without vitamin D – shows no consistent benefit for fractures and may increase cardiovascular risk.

Practical rule: Get calcium from food – dairy, fortified plant milks, leafy greens (kale, collards), canned fish with bones (sardines, salmon), and calcium‑set tofu. If your diet lacks these, take 500‑600 mg of calcium citrate or carbonate with vitamin D. Do not exceed 1,000 mg from supplements.

Verdict: Only supplement if you cannot get enough from food. And always pair with vitamin D and weight‑bearing exercise.

Tier 2 – Bone and Blood Minerals (Support as Needed)

These minerals are less abundant than the electrolytes but still critical. Supplementation is sometimes useful, especially for men with specific dietary patterns or health conditions.

Phosphorus – Ubiquitous, Never Deficient

Phosphorus is found in almost every food – meat, poultry, fish, dairy, eggs, nuts, legumes, and whole grains. Deficiency in a healthy adult is virtually unheard of.

What the data say: No recent meta‑analyses support phosphorus supplementation because deficiency does not occur outside of severe malnutrition or certain medical conditions. High phosphorus intake (from processed foods and dark colas) is actually more common and linked to vascular calcification.

Practical rule: Do not supplement. Eat a varied diet. Limit processed foods high in phosphate additives.

Verdict: Supplementation is pointless and potentially harmful.

Iron – For Men, Usually Too Much

Iron is essential for oxygen transport, energy production, and immune function. But adult men rarely need iron supplements. In fact, excess iron is pro‑inflammatory and linked to heart disease, diabetes, and neurodegenerative disorders. The body has no efficient way to excrete excess iron.

What the data say: A 2025 systematic review and meta‑analysis comparing daily versus alternate‑day oral iron supplementation for anaemia found that both regimens are comparably effective, with alternate‑day dosing showing better tolerability. A network meta‑analysis of iron supplements for heart failure patients identified ferric carboxymaltose as a promising therapy for iron deficiency in that context. But these are therapeutic uses for diagnosed deficiency, not general supplementation.

Practical rule: Do not take iron supplements unless a blood test shows deficiency (low ferritin, low haemoglobin). The best food sources are red meat, poultry, fish, lentils, beans, and fortified cereals. Vitamin C enhances absorption; calcium, tea, and coffee inhibit it.

Verdict: Do not supplement unless medically indicated. For most men, iron is not your friend.

Zinc – The Immune Gatekeeper

Zinc is crucial for immune cell function, wound healing, DNA synthesis, and testosterone metabolism. Deficiency impairs immune response and is common in older adults, vegetarians, and people with alcohol use disorder.

What the data say: A 2025 NIH review on immune‑boosting supplements noted that zinc has demonstrated relatively consistent effects across clinical trials, particularly in reducing the duration of common cold symptoms and decreasing the incidence of pneumonia and diarrhoea. A 2025 meta‑analysis of COVID‑19 patients found that zinc deficiency was associated with increased mortality, reinforcing the critical role of zinc status. However, a 2025 systematic review of people living with HIV found that zinc supplementation was safe and beneficial for boosting immunity, though further investigation is needed to generalise the findings.

Practical rule: Get zinc from oysters (the richest source), red meat, poultry, beans, nuts, and dairy. The tolerable upper intake level is 40 mg per day. Too much zinc can cause copper deficiency, nausea, vomiting, and impaired immune function. Supplement only if your diet is low in animal products or if blood work shows deficiency.

Verdict: Food is superior. Short‑term supplementation during illness may help, but chronic high‑dose zinc is unwise.

Tier 3 – Trace Minerals (Mostly Food, Occasionally Supplements)

These are needed in tiny amounts – micrograms, not milligrams. A whole‑food diet usually provides plenty. Supplementation is rarely necessary and often overhyped.

Copper – The Enzyme Activator

Copper is a cofactor for several enzymes involved in iron metabolism, connective tissue formation, neurotransmitter synthesis, and energy production. Deficiency is rare but can occur in people with malabsorption or those taking excessive zinc.

What the data say: A 2025 systematic review and meta‑analysis of observational studies found that higher dietary copper intake is modestly associated with increased lumbar spine bone mineral density, suggesting a potential role in osteoporosis prevention. Evidence for hip BMD remains inconclusive.

Practical rule: Good food sources include shellfish (oysters, crab), organ meats (liver), nuts, seeds, legumes, and dark chocolate. If you take zinc supplements, you may need to monitor copper status. Do not take copper supplements without medical guidance – excess copper is toxic.

Verdict: Do not supplement. Let the food handle it.

Selenium – The Antioxidant Mineral

Selenium is incorporated into selenoproteins that function as antioxidants, protect against oxidative stress, and regulate thyroid hormone metabolism. Soil selenium levels vary geographically, and Finland has historically been low – which is why the country mandates selenium fertilisation.

What the data say: A 2025 meta‑analysis found that circulating selenium levels are inversely associated with stroke risk, with a relative risk of 0.87 (0.76‑0.99). A 2025 systematic review and meta‑analysis in kidney disease patients found that selenium supplementation improved inflammatory and oxidative stress markers. A 2025 meta‑analysis in laying hens found that organic selenium (selenomethionine) outperforms inorganic forms for antioxidant status.

Practical rule: One Brazil nut per day provides your entire selenium requirement. Other sources include fish, seafood, eggs, and meat. If you live in a low‑selenium region and do not eat these foods, 50‑100 mcg of selenomethionine is reasonable. Do not exceed 400 mcg daily – toxicity causes selenosis (garlic breath, hair loss, nail brittleness).

Verdict: A handful of Brazil nuts per week is the cheapest, safest supplement.

Manganese – The Trace Player

Manganese is a cofactor for enzymes involved in bone formation, amino acid metabolism, and antioxidant defence. Deficiency is extremely rare.

What the data say: A 2025 UK Biobank analysis and meta‑analysis of prospective cohorts examined the association of dietary manganese intake with type 2 diabetes incidence, CVD, and CVD mortality. A 2025 review noted that manganese supplements are mainly used to treat deficiencies arising from malabsorption syndromes, liver issues, or inadequate dietary intake.

Practical rule: Manganese is abundant in whole grains, nuts, seeds, legumes, and leafy greens. Do not supplement. High manganese intake is neurotoxic and associated with Parkinson‑like symptoms.

Verdict: Skip it. You already eat enough.

Chromium – The Metabolic Flop

Chromium was once marketed as a fat‑burning, muscle‑building, blood‑sugar‑stabilising miracle mineral. The evidence never supported the hype.

What the data say: A 2025 systematic review and meta‑analysis in women with polycystic ovary syndrome (PCOS) found that chromium supplementation (200 μg of chromium picolinate) may provide benefits similar to metformin for fasting blood glucose and HOMA‑IR, with fewer side effects. Another 2025 meta‑analysis in PCOS found that chromium lowered VLDL and triglycerides. However, these effects are specific to a clinical population with metabolic dysfunction. For healthy individuals, a 2025 comprehensive review concluded that chromium deficiency is extremely rare, and there is no robust evidence supporting supplementation for weight loss, muscle gain, or blood sugar control in otherwise healthy people.

Practical rule: Chromium is found in broccoli, whole grains, meat, and potatoes. You do not need to supplement. The chromium picolinate craze was a marketing success, not a scientific one.

Verdict: Not worth it for a healthy man.

Iodine – The Thyroid Mineral

Iodine is essential for thyroid hormone production. Deficiency causes goitre, hypothyroidism, and – in severe cases – intellectual disability. Excess iodine can also cause thyroid dysfunction, including hyperthyroidism and autoimmune thyroiditis.

What the data say: A 2025 systematic review and meta‑analysis of mild‑to‑moderate iodine deficiency in pregnant women found no significant differences in TSH, fT4, or fT3 compared to adequate status, though the evidence was limited. A 2025 meta‑analysis found that iodine deficiency increases the risk of developing thyroid nodules, while more than adequate and excessive iodine intake does not show a consistent effect. A 2025 systematic review and meta‑analysis on the association between iodine and iron, selenium, and zinc status found that these minerals often cluster together – meaning if you are deficient in one, you may be deficient in others.

Practical rule: In Finland, table salt is iodised. If you use iodised salt, you are almost certainly fine. Seafood, dairy, and eggs also contain iodine. Do not supplement unless a doctor confirms deficiency – excess iodine is not harmless.

Verdict: Use iodised salt. No supplement needed.

Molybdenum – The One You Can Ignore

Molybdenum is a cofactor for enzymes involved in detoxification, sulfur metabolism, and uric acid production. Deficiency is virtually unheard of in healthy humans.

What the data say: A 2025 review from Examine.com concluded: “Molybdenum deficiencies are virtually unheard of, and there are no benefits to high doses, making supplementation unnecessary.” Orally supplemented molybdenum is well‑absorbed (88‑93%) but provides no benefit. A 2025 in vitro study on placental cells found that sodium molybdate supplementation affected molybdoenzyme expression, antioxidant response, and angiogenesis – but these are laboratory effects, not clinical outcomes.

Practical rule: Molybdenum is found in legumes, grains, nuts, and leafy greens. You do not need to supplement.

Verdict: Do not waste your money.

Tier 4 – “Health Food” Trace Minerals (Almost Always a Waste of Money)

These minerals are heavily marketed to health‑conscious consumers. The data range from weak to non‑existent. Leave them on the shelf.

Boron – The Testosterone Booster That Isn’t

Boron is marketed for increasing testosterone, improving bone health, and reducing inflammation. The evidence is underwhelming.

What the data say: A 2025 review in the journal Boron in Diet and Medicine noted that current evidence suggests beneficial effects on bone mineral density, cognitive function, inflammation, antioxidant defences, and metabolic regulation, although the precise molecular mechanisms remain partially understood. Another 2025 analysis found that 2 mg/day of boron reduces urinary calcium excretion by 44% while increasing serum vitamin D metabolites, and 3 mg/day may be beneficial for bone health. However, for testosterone: one study of acute boron supplementation (6 hours) failed to increase total testosterone, and a 4‑week study of 10 mg boron found a non‑significant trend towards increased testosterone (11.4%). A large cohort study found no association between dietary boron intake or boron supplementation and prostate cancer risk.

Practical rule: Boron is found in prunes, raisins, nuts, avocados, and legumes. You do not need to supplement. The testosterone claims are not supported by high‑quality evidence.

Verdict: Not worth it.

Silicon – The Bone Mineral with Weak Evidence

Silicon (as orthosilicic acid) is marketed for bone health, joint health, and skin, hair, and nail quality. The evidence is mostly from animal studies and small human trials.

What the data say: A 2025 review aimed to determine effective levels of silicon intake or supplementation that influence bone health, concluding that more research is needed to inform future study designs and guidelines. A small trial of low‑dose oral silicon as an adjunct to calcium and vitamin D3 is ongoing. Silicon may enhance osteogenic differentiation of mesenchymal stem cells and bone mineralisation, but high‑quality human trials are lacking.

Practical rule: Silicon is found in whole grains, root vegetables, and beer (yes, beer – but alcohol is not recommended). You do not need to supplement. The evidence is too weak to justify spending money.

Verdict: Save your money.

Lithium (Lithium Orotate) – Not for Healthy People

Lithium is a prescription medication for bipolar disorder at high doses (600‑1,800 mg of lithium carbonate). Microdoses of lithium orotate are sold as a nootropic for cognitive health. This is not supported by evidence.

What the data say: A 2025 narrative review on neglected micronutrients noted that lithium is not currently considered essential for human health. The evidence for cognitive benefits in healthy people is essentially non‑existent. Lithium orotate is unregulated, poorly studied, and potentially risky.

Practical rule: Do not take lithium unless prescribed by a psychiatrist.

Verdict: Dangerous and pointless.

Vanadium – Another Metabolic Flop

Vanadium was studied for diabetes and bodybuilding decades ago. The evidence never materialised.

What the data say: No recent high‑quality human trials support vanadium supplementation for any health outcome. Some early studies suggested it might improve insulin sensitivity, but later trials did not replicate the findings. Vanadium can be toxic at doses only slightly above the putative “therapeutic” range.

Practical rule: There is no reason to take vanadium.

Verdict: Avoid.

The Bottom Line – How to Build a Rational Mineral Protocol

Here is the honest truth for a man in his forties with a clean diet, regular exercise, and a history of alcohol abuse that he has left behind.

Get from food, not pills (most days):

Sodium – You already get too much. Cook without salt, skip the processed food.
Potassium – Eat potatoes, sweet potatoes, spinach, beans, tomatoes, bananas.
Magnesium – Dark leafy greens, nuts, seeds, legumes, dark chocolate. Supplement 200‑400 mg if needed (glycinate, citrate, malate).
Calcium – Dairy, fortified plant milks, leafy greens, fish with bones. Only supplement if your diet is low.
Phosphorus – You get plenty. Do not supplement.
Iron – Do not supplement unless blood tests show deficiency.
Zinc – Oysters, red meat, poultry, beans, nuts. Supplement short‑term during illness or if diet is low.
Copper, manganese, molybdenum – Do not supplement. Your diet covers them.
Selenium – A few Brazil nuts per week. That is your supplement.
Chromium – No.
Iodine – Use iodised salt.
Boron, silicon, lithium, vanadium – No, no, no, no.

When supplements actually make sense:

You have a diagnosed deficiency (low ferritin, low magnesium, low zinc, etc.).
You live in a region with low‑selenium soil and do not eat Brazil nuts or seafood.
You take a medication that depletes minerals (diuretics, proton pump inhibitors, certain antacids).
You follow a strict vegan diet that may limit iron, zinc, calcium, and iodine – but a well‑planned vegan diet covers these with attention to food choices.

The best supplement is a whole‑food diet rich in vegetables, fruits, legumes, nuts, seeds, lean protein, and dairy or fortified alternatives. These pills are marginal at best. They will never replace the matrix of fibre, phytochemicals, and co‑factors that whole food provides.

The Mineral Floor