Essential Minerals

Minerals are essential nutrients that your body needs in larger amounts than trace elements. They play key roles in building strong bones and teeth, regulating fluid balance, supporting nerve and muscle function, and maintaining a healthy heart.

Assorted foods with labels indicating minerals like calcium, magnesium, iron, and zinc on a kitchen counter.

Calcium

Calcium is the most abundant mineral in the body, essential for building and maintaining strong bones and teeth. It also plays vital roles in muscle contraction, nerve signaling, blood clotting, and heart rhythm regulation.

Risks of Not Having Enough (Deficiency)

  • Osteoporosis and increased fracture risk
  • Osteopenia (low bone density)
  • Muscle cramps and spasms
  • Numbness and tingling in fingers
  • Abnormal heart rhythms
  • Rickets in children

Risks of Having Too Much (Toxicity)

  • Kidney stones
  • Constipation
  • Impaired absorption of iron and zinc
  • Hypercalcemia (nausea, confusion, fatigue)
  • Potential cardiovascular risks from excess supplementation

Food Sources

Food Serving Size Calcium (mg)
Yogurt (plain, low-fat) 1 cup (245 g) 415
Cheddar cheese 1.5 oz (42 g) 307
Milk (nonfat) 1 cup (244 g) 299
Sardines (canned with bones) 3 oz (85 g) 325
Tofu (calcium-set) 1/2 cup (126 g) 253
Kale (cooked) 1 cup (130 g) 177
Fortified orange juice 1 cup (248 g) 349

*USRDA for adults (19-50): 1,000 mg per day

Summary of Genetic Impact

Genetic variants in the vitamin D receptor (VDR) gene and calcium-sensing receptor (CASR) gene can influence calcium absorption and metabolism. Variants in genes related to bone density (such as COL1A1) may also affect how efficiently your body uses calcium for bone health.

Iron

Iron is essential for oxygen transport in the blood (as part of hemoglobin) and in muscles (as part of myoglobin). It also supports energy metabolism, immune function, and cognitive development.

Risks of Not Having Enough (Deficiency)

  • Iron-deficiency anemia (fatigue, weakness, pale skin)
  • Impaired cognitive function and concentration
  • Weakened immune system
  • Shortness of breath
  • Restless leg syndrome
  • Developmental delays in children

Risks of Having Too Much (Toxicity)

  • Hemochromatosis (iron overload): liver damage, heart problems
  • Nausea, vomiting, and abdominal pain
  • Oxidative stress and cellular damage
  • Increased risk of diabetes and liver disease
  • Joint pain

Food Sources

Food Serving Size Iron (mg)
Fortified breakfast cereal 1 serving (33 g) 18.0
Oysters 3 oz (85 g) 8.0
White beans (canned) 1 cup (262 g) 8.0
Beef liver 3 oz (85 g) 5.0
Lentils (cooked) 1/2 cup (99 g) 3.3
Spinach (cooked) 1/2 cup (90 g) 3.2
Dark chocolate (45-69%) 1 oz (28 g) 3.4

*USRDA for adults: 8 mg/day (men), 18 mg/day (women 19-50)

Summary of Genetic Impact

Variants in the HFE gene (such as C282Y and H63D) are strongly associated with hereditary hemochromatosis, causing excessive iron absorption. Variants in TMPRSS6 and TFR2 can also affect iron regulation and individual iron requirements.

Magnesium

Magnesium is involved in over 300 biochemical reactions in the body. It supports muscle and nerve function, blood sugar regulation, blood pressure control, and protein, bone, and DNA synthesis.

Risks of Not Having Enough (Deficiency)

  • Muscle cramps and tremors
  • Fatigue and weakness
  • Numbness and tingling
  • Abnormal heart rhythms
  • Increased risk of osteoporosis
  • Migraines
  • Mood changes (anxiety, irritability)

Risks of Having Too Much (Toxicity)

  • Diarrhea (most common from supplements)
  • Nausea and abdominal cramping
  • Very high doses: low blood pressure, irregular heartbeat
  • In extreme cases: cardiac arrest (rare, usually from IV magnesium)

Food Sources

Food Serving Size Magnesium (mg)
Pumpkin seeds 1 oz (28 g) 156
Almonds 1 oz (28 g) 80
Spinach (cooked) 1/2 cup (90 g) 78
Cashews 1 oz (28 g) 74
Black beans (cooked) 1/2 cup (86 g) 60
Edamame (cooked) 1/2 cup (78 g) 50
Dark chocolate (60-69%) 1 oz (28 g) 50

*USRDA for adults: 420 mg/day (men), 320 mg/day (women)

Summary of Genetic Impact

Variants in TRPM6 and TRPM7 genes, which encode magnesium channel proteins, can affect magnesium absorption in the gut and kidneys. Genetic differences in CNNM2 and MRS2 may also influence intracellular magnesium levels and overall requirements.

Phosphorus

Phosphorus is the second most abundant mineral in the body, working closely with calcium to build and maintain strong bones and teeth. It also plays key roles in energy production (as part of ATP), DNA/RNA structure, and acid-base balance.

Risks of Not Having Enough (Deficiency)

  • Bone pain and weakness
  • Loss of appetite
  • Numbness and tingling
  • Fatigue and weakness
  • Increased susceptibility to infections
  • Rickets or osteomalacia (softening of bones)

Risks of Having Too Much (Toxicity)

  • Impaired calcium absorption (can lead to bone loss)
  • Calcification of soft tissues (kidneys, blood vessels)
  • Cardiovascular risks (especially with kidney disease)
  • Itchy skin
  • Joint pain

Food Sources

Food Serving Size Phosphorus (mg)
Yogurt (plain, nonfat) 1 cup (245 g) 356
Salmon (cooked) 3 oz (85 g) 315
Lentils (cooked) 1 cup (198 g) 356
Chicken breast (cooked) 3 oz (85 g) 182
Almonds 1 oz (28 g) 136
Milk (nonfat) 1 cup (244 g) 247
Whole wheat bread 1 slice (46 g) 68

*USRDA for adults: 700 mg per day

Summary of Genetic Impact

Variants in genes regulating phosphorus homeostasis, such as FGF23, KLOTHO, and SLC34A1/SLC34A3 (sodium-phosphate cotransporters), can affect phosphorus absorption, kidney reabsorption, and bone metabolism.

Potassium

Potassium is an essential electrolyte that helps maintain fluid balance, supports proper nerve and muscle function, and plays a critical role in heart rhythm regulation. It also helps counteract the effects of sodium on blood pressure.

Risks of Not Having Enough (Deficiency)

  • Muscle weakness and cramps
  • Fatigue
  • Constipation
  • Abnormal heart rhythms (arrhythmia)
  • High blood pressure
  • Increased risk of kidney stones
  • In severe cases: paralysis, respiratory failure

Risks of Having Too Much (Toxicity)

  • Hyperkalemia: dangerous heart rhythms
  • Muscle weakness or paralysis
  • Nausea and vomiting
  • Numbness and tingling
  • In severe cases: cardiac arrest

Food Sources

Food Serving Size Potassium (mg)
Baked potato (with skin) 1 medium (173 g) 926
Banana 1 medium (118 g) 422
Spinach (cooked) 1 cup (180 g) 839
Sweet potato (baked) 1 medium (114 g) 542
Avocado 1/2 fruit (68 g) 345
Salmon (cooked) 3 oz (85 g) 326
White beans (canned) 1/2 cup (131 g) 595

*Adequate Intake (AI) for adults: 2,600 mg/day (women), 3,400 mg/day (men)

Summary of Genetic Impact

Genetic variants in potassium channel genes (KCNJ1, KCNMA1) and sodium-potassium pump genes (ATP1A1) can affect how your body regulates potassium levels. Variants in WNK kinase genes influence kidney handling of potassium and can affect blood pressure response to potassium intake.

References

References

Numbers in the text match this list. Accessed February 9, 2026.

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