Written by the Plenthera Team (orthomolecularly trained). Scientifically reviewed in May 2026. Last updated: 28 May 2026.

Minerals are inorganic micronutrients that the body cannot produce itself. Magnesium, calcium, potassium, and sodium are macrominerals (required in amounts above 100 mg/day); iron, zinc, copper, iodine, selenium, manganese, chromium, and molybdenum are trace elements (smaller but equally critical amounts). Form and bioavailability make all the difference: a chelated mineral (bisglycinate, citrate, taurinate) is generally absorbed much better than an inexpensive oxide or sulfate.

On this pageWhat minerals does the body need daily? · Our sub-categories within minerals · Which form of mineral is best? · Frequently asked questions · Combine with · Sources

What minerals does the body need daily?

The EU Reference Intake (NRV) under Regulation (EU) 1169/2011 lists 13 minerals: potassium, chloride, calcium, phosphorus, magnesium, iron, zinc, copper, manganese, fluoride, selenium, chromium, molybdenum, and iodine. Each has a specific recommended daily allowance and a Tolerable Upper Intake Level (EFSA).

Our sub-categories within minerals

• Magnesium — for muscles, nerves, energy, and relaxation
• Multiminerals — broad mineral formulas for daily basic needs
• Zinc — for the immune system, skin, hair, and nails
• Iron — for oxygen transport and combating fatigue
• Calcium — for bones, teeth, and muscle function
• Iodine — for thyroid and metabolism
• Copper — for iron absorption and connective tissue
• Trace Minerals — complete trace elements in liquid form
• Electrolytes — for hydration, sports, and hot days

Which form of mineral is best?

Chelated minerals (bound to an amino acid such as glycinate or bisglycinate) generally have higher bioavailability and fewer digestive side effects than inorganic salts (oxide, sulfate, chloride). Magnesium bisglycinate causes less laxative effect than magnesium oxide; iron bisglycinate is better tolerated than iron sulfate; zinc picolinate or bisglycinate are popular due to absorption.

Frequently Asked Questions

When is the best time to take minerals?

Magnesium in the evening (relaxation), iron on an empty stomach with vitamin C (absorption), zinc preferably separate from calcium and iron (competition for absorption), calcium spread throughout the day in portions of 500 mg.

Can I take too many minerals?

Yes. Especially iron, zinc, and selenium have relatively low upper limits. Never exceed the recommended daily dose on the label without professional advice.

What is the difference between magnesium and multiminerals?

Magnesium is a single-nutrient supplement, aimed at targeted supplementation. A multimineral formula provides smaller amounts of several minerals simultaneously — useful as a broad daily base.

How do I know if I have a mineral deficiency?

Blood tests at the GP or an orthomolecular therapist can provide clarity — especially for iron (ferritin), magnesium (intracellular), zinc, iodine, and selenium.

Are mineral supplements vegan?

The minerals themselves are always inorganic and therefore in principle vegan. Pay attention to the capsule (gelatin vs. hypromellose) and excipients such as magnesium stearate.

Which brand of minerals is best?

Doctor's Best with Albion® chelated minerals, Vitals for Dutch formulation, NOW Foods for good price-quality. On product pages, we always state the exact chelate form.

Combine with other categories

Minerals support many bodily functions — also explore:

• Vitamins & Supplements — for the broader context of supplementation
• Energy & Fatigue — iron, magnesium, and B vitamins for chronic fatigue
• Sleep & Relaxation — magnesium and calcium for relaxation
• Strong Bones — calcium, magnesium, vitamin D, and K together
• Sports & Recovery — electrolytes and magnesium for active individuals

Sources & references

• EFSA — Regulation (EU) 432/2012 (mineral claims)
• Regulation (EU) 1169/2011 — Annex XIII (NRVs for minerals)
• Health Council — Nutritional Standards Netherlands (magnesium, iron, calcium)
• EFSA — Tolerable Upper Intake Levels (TUL) for minerals

Disclaimer: This text is intended for informational purposes only and does not replace medical advice. Dietary supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. In case of doubt, always consult your doctor or an orthomolecular therapist.