Written by the Plenthera team (trained in orthomolecular nutrition). Scientifically reviewed in October 2026. Last updated: 6 October 2026.

Minerals are inorganic nutrients that the body cannot make itself. Magnesium, calcium, potassium, sodium, chloride and phosphorus are macrominerals, of which you need hundreds of milligrams a day; iron, zinc, copper, manganese, iodine, selenium, chromium and molybdenum are trace elements, of which much smaller amounts are sufficient. At Plenthera you will find minerals as chelated capsules and tablets, ionic effervescent powder and liquid drops — from Vitals, Plantforce, Doctor's Best, Arthur Andrew Medical, Now Foods, KiKi Health and Trace Minerals.

On this page: Which minerals does the body need? · Our subcategories · Which form suits you? · Safe upper limits · Frequently asked questions · Combine with · Sources

Which minerals does the body need?

Regulation (EU) 1169/2011 lists a reference intake (RI) for 14 minerals: potassium, chloride, calcium, phosphorus, magnesium, iron, zinc, copper, manganese, fluoride, selenium, chromium, molybdenum and iodine. For most of these, EFSA has also set a tolerable upper intake level (UL). A varied diet provides the majority; a supplement tops up in a targeted way.

Our subcategories

• Magnesium — bisglycinate, citrate, ionic powder, drops and complex
• Multiminerals — broad formulas with minerals and trace elements
• Calcium — calcium bisglycinate with magnesium, vitamin D3 and K2
• Zinc — bisglycinate, zinc L-carnosine and liquid zinc
• Iron — iron bisglycinate, iron complex and liquid iron
• Iodine — iodine from seaweed and kelp
• Copper — liquid copper
• Electrolytes — magnesium, potassium and sodium in drops and tablets
• MSM — an organic sulphur compound, not strictly a mineral, but included here
• Trace Minerals — the brand behind the ionic mineral drops

This category also includes selenium (Vitals Selenium 200 µg as L-selenomethionine) and Irish sea moss, among others.

Which form suits you?

In a supplement, a mineral is always bound to another substance. In chelated minerals (bisglycinates, such as TRAACS® and Albion®) the mineral is bound to an amino acid; they are considered well tolerated. Organic salts such as citrate dissolve well. Inorganic salts such as oxide contain a lot of mineral per gram, but in studies are generally less well absorbed. Ionic drops contain the mineral dissolved in water and are easy to dose. Which form suits you best depends on the mineral, the dose and your own tolerance.

Safe upper limits

More is not better. EFSA uses the following safe upper limits for adults, among others: magnesium from supplements 250 mg per day, zinc 25 mg, copper 5 mg, selenium 255 µg, iodine 600 µg and calcium 2,500 mg (total intake). So add up the minerals from all your supplements, and always follow the dosage on the label. On the pages for the individual minerals you can read how the dose of each product compares.

Frequently asked questions

When is the best time to take minerals?

Most minerals with a meal. If you take several single minerals, spread out calcium, iron and zinc in particular, as they can hinder each other's absorption. Keep 2 hours apart from thyroid medication and certain antibiotics.

Can I take too many minerals?

Yes. Zinc, selenium, iodine, iron and magnesium from supplements in particular have upper limits that you can unknowingly exceed with several products. Follow the label and add everything up.

What is the difference between a single mineral and a multimineral?

A single mineral tops up one substance in a targeted way. A multimineral provides smaller amounts of several minerals at once, as a broad daily foundation.

How do I know whether I have a deficiency?

Symptoms are rarely specific. A blood test via your GP gives more clarity, for example for iron (ferritin). For magnesium a blood value says little, because most of it is in bones and cells.

Are mineral supplements vegan?

The minerals themselves are not of animal origin. Do check the capsule (gelatine or plant-based) and any excipients; this is stated on the label.

Which brands does Plenthera stock?

Vitals (chelated TRAACS® minerals), Plantforce (ionic magnesium), Doctor's Best (including Albion® chelates), Arthur Andrew Medical (Mag3 Ultra®), Now Foods, KiKi Health and Trace Minerals (ionic drops). The exact form is stated on each product page.

Combine with other categories

• Vitamins & supplements — the entire range of vitamins and supplements
• Vitamins — vitamins D and K are often combined with calcium and magnesium
• Energy & fatigue — iron and magnesium contribute to the reduction of tiredness and fatigue
• Strong bones — calcium is needed for the maintenance of normal bones
• Sport & recovery — magnesium contributes to normal muscle function

Sources

• Regulation (EU) 432/2012 — authorised health claims for minerals.
• Regulation (EU) 1169/2011, Annex XIII — reference intakes for vitamins and minerals.
• EFSA (2024). Overview on Tolerable Upper Intake Levels for vitamins and minerals.
• Health Council of the Netherlands (Gezondheidsraad) — dietary reference values.

Disclaimer: This text is for informational purposes only and does not replace medical advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. If in doubt, consult your doctor or an orthomolecular therapist.