Must-have minerals

Often overlooked, minerals play a vital role in energy, immunity, heart health and much more. Our experts reveal the key nutrients your body relies on every day

When it comes to good nutrition, minerals don't always get the attention they deserve. Yet these tiny nutrients play a vital role in everything from energy production and brain function to healthy bones and balanced blood sugar levels. We asked three experts to reveal the minerals they consider most important and explain why they deserve your attention.

"When we think about nutrition, it's usually protein, healthy fats and vitamins that steal the show," says Vivienne Fitzpatrick from Here's Health in Oliver Plunkett Street, Cork. "But behind the scenes, minerals are the unsung heroes of health because they keep our bodies running smoothly and performing at their best! These tiny nutrients are only required in small amounts but carry a big punch. They help muscles contact, nerves communicate and keep our immune system healthy and ready for action. When we have low mineral levels, we can feel tired, sluggish and more vulnerable to illness. However when our minerals are balanced, we have energy, focus, strength and overall wellbeing." Here are some of the key minerals to know about.

CALCIUM
THE BONE BUILDER
“As well as providing structure to bones and teeth, calcium is required for muscle contraction - both skeletal muscles (for movement) and the heart (for each heartbeat),” says Liz O’Byrne, a nutritional therapist who works with the Aloe Tree in Ennistymon, Co Clare. “It’s also needed for nerve signalling (transmitting signals between the brain, nerves and muscles), blood clotting and as a signalling molecule inside cells, helping to regulate the release of hormones and neurotransmitters.”

Most people should be able to get adequate amounts of calcium from foods such as dairy, fish (where the bones are edible), leafy greens such as kale and fortified foods such as cereals. Supplements may be required if there is a medical condition causing low blood calcium levels or if the person follows a vegan diet. Always speak to a health professional before supplementing.

Low calcium intake can cause reduced bone density, increased risk of fractures and, in children, possibly impaired bone development. Very low blood calcium levels can cause muscle abnormal heart rhythms.”

MAGNESIUM
THE RELAXATION MINERAL
“Magnesium is involved in hundreds of biochemical processes in the body, making it one of the most important minerals for overall health,” says Meg Esser, a nutritionist, magnesium expert and co-owner of ITL Health. “It plays a vital role in energy production, muscle and nerve function, protein synthesis, blood sugar regulation and maintaining healthy bones and teeth. Magnesium also helps to regulate the nervous system and supports a healthy stress response, making it particularly important in today’s fast-paced world.

Many people struggle to meet their magnesium needs through diet alone. Modern food production methods, soil depletion and a reliance on highly processed foods can all contribute to lower magnesium intake. Good dietary sources of magnesium include leafy green vegetables, nuts and seeds, legumes, whole grains, avocado and dark chocolate. When supplementation is needed, quality matters. Choose a magnesium supplement that uses well-absorbed forms of magnesium and avoids unnecessary fillers, artificial colours, flavours and sweeteners. A clean, high-quality supplement can help support healthy magnesium levels and overall wellbeing when we fall short of our dietary goals.”

CHROMIUM
THE BLOOD SUGAR BALANCER
“Chromium is our blood sugar’s little helper, a tiny mineral with big responsibilities in metabolic health,” says Vivienne. “This trace mineral helps our body use insulin effectively, supporting healthy blood sugars and turning the food we eat into energy. Chromium plays a crucial role in carbohydrate metabolism by boosting insulin sensitivity. This tiny nutrient helps insulin transport glucose into the cells, reducing blood sugar spikes and crashes.

Got a sweet tooth? Chromium’s got you covered. Its superpower is that it reduces sugar cravings as it stabilises your blood sugars, keeping cravings at bay and maintaining good energy throughout the day. Chromium plays a vital role in supporting Polycystic Ovary Syndrome (PCOS), now known as Polyendocrine Metabolic Ovarian Syndrome (PMOS). Because insulin resistance acts as a core driver for most PCOS cases, supplementing with chromium picolinate helps clear glucose from the bloodstream, stabilises metabolic function and lowers excess androgen levels. Androgens are sex hormones that areoften at higher levels in women with PCOS and can present with facial hair, male pattern baldness and missed or absent periods.

Chromium can be found in foods such as brewer’s yeast, broccoli, green beans, wholegrains, nuts and lean meats such as beef and turkey. Chromium picolinate is the most popular choice for supplementation for balancing sugar levels, especially in diabetes and PCOS.”

IRON
THE OXYGEN CARRIER
“Iron’s main job is to transport oxygen, but it is also needed to support energy production, brain function and the immune system,” says Liz. “It is a key component of haemoglobin in the red blood cells that carries oxygen from the lungs to the rest of the body. It’s also a component of myoglobin, which helps store oxygen in muscles.

Many enzymes require iron to convert food into usable energy. Iron is required for brain function, supporting concentration, memory, learning and normal nervous system function. It is also required for the growth and function of immune cells. Low iron levels can cause symptoms such as low energy, shortness of breath, dizziness, pale complexion, headaches and restless legs.

Heme iron is the most easily absorbed and can be found in red meat, poultry and fish. Alternatively, non-heme iron can be found in beans and pulses, leafy greens, nuts and seeds, and fortified foods. Vitamin C can improve the absorption of non-heme iron. Talk to your healthcare provider before supplementing with iron.”

POTASSIUM
THE HEART HELPER
"Potassium, your heart's best friend, keeps your heartbeat steady," says Vivienne. "From energy to nerve signals, potassium is the quiet powerhouse of minerls that keeps everything in sync. No hype, no drama, just non-stop work behind the scenes to keep your body balance and functioning smoothly. It's an essential mineral and electrolyte that balances fluid and supports healthy blood pressure by counteracting the effects of excess sodium. This powerful mineral powers muscle movement by transmitting nerve signals so your muscles can contract and move properly, helping to prevent cramping, spasms and fatigue.

Low levels of potassium may present as muscle weakness, fatigue, cramps and irregular heart rhythms. Increase your potassium levels by including foods like bananas, avocados, potatoes, dark leafy greens, beans, salmon and yoghurt. Only supplement with potassium if you have been advised to do so by a healthcare professional."

ZINC
THE IMMUNE DEFENDER
"Whilst only required in small amounts, zinc is involved in hundreds of biological processes," says Liz. "Zinc helps immune cells develop and function properly. It is also used to repair tissues and produce new cells. It is required to make DNA, produce proteins and for cells to divide and reproduce normally. We require zinc to maintain healthy skin and hair, and it is also involved in hormone production and reproductive function for both men and women. It plays a role in the senses of taste and smell, and deficiency can reduce these senses.

Deficiency can also cause frequwnt infections, slow wound healing, reduced appetite and fatigue. More severe deficiency can cause growth problems in children, hair loss, skin rashes and increased infections. Like all nutrients, food sources are best. Oysters are the best source, followed by beef, lamb and pork, poultry, dairy, beans and lentils, nuts and seeds, and wholegrains. Always speak to a health professional before supplementing."

SELENIUM
THE THYROID SUPPORTER
"Selenium is a powerful antioxidant mineral that helps protect your cells from damaging free radicals linked to ageing and chronic disease, " says Vivienne. "Most commonly known for its role in thyroid health, it's also an essential nutrient used by the whole body. This powerful mineral supports immunity, maintains cadiovascular health and supports fertility.

Selenium plays a power role in thyroid health. It is involved in helping convert T4 into active T3 and protecting thyroid tissues from oxidative stress. This small mineral has a big impact on energy, mood and metabolic balance. If you find yourself tired all the time with a lack of motivation for no reason, your thyroid may be missing some raw materials and selenium is one of them. Foods high in selenium to include in your everyday diet are Brazil nuts, sardines, salmon, beef, chicken, turkey, eggs, sunflower seeds, whole grains and mushrooms. You can also supplement with selenium, available from your local health store."

Vivienne concludes: "A nutrient-dense diet is the best foundation you can give yourself, with supplementation as additional support. Your body relies on these small but mighty minerals every day, so make sure you're providing the fuel it needs to thrive!"

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