What are minerals?

Minerals are micronutrients that are relevant for various processes in our body. Together with vitamins, they play a major role when it comes to our health and performance. Therefore, adequate intake is particularly important. They are either consumed through food or additionally through supplements.

What are they used for

For processes such as metabolism and blood pressure regulation to function properly, the body needs minerals. They also support the proper functioning of muscles and nerves and are the building blocks for bones and tissues. The importance of minerals can be demonstrated by countless examples. They perform a variety of tasks in our organism and are therefore indispensable.

Distinction between macrominerals and trace elements

Minerals can be divided into two different groups: macrominerals and trace elements. The name indicates their significance; macrominerals are those that occur in larger amounts in our body. Trace elements occur in smaller amounts.
Trace elements are no less important than macrominerals; they are simply needed in smaller amounts for humans.

These are the most important minerals

The body requires many different nutrients to maintain certain functions. Some minerals are particularly important and should therefore be consumed sufficiently through food and, if necessary, dietary supplements. Below we will take a closer look at the most important minerals and also tell you where to find them.

Sodium

Sodium is necessary for regulating the body's water balance. It also regulates the acid-base balance. It can be found, among other things, in table salt and processed foods such as sausages and bread.

Calcium

Calcium is an important component for bones and teeth. It is responsible for both building and maintaining them. It is also important for blood clotting and the normal function of the heart rhythm. Calcium-rich foods mainly include dairy products as well as spinach, broccoli, and beans.

Magnesium

Magnesium is significantly involved in muscle contraction and nerve transmission. The nutrient also plays a crucial role in energy production. Overall, magnesium is part of 300 different processes in the body.
It can be found, among other things, in whole grain products, green vegetables, and bananas.

Iron

Iron is especially important for blood formation and oxygen transport in the blood. Iron-containing foods include spinach, meat, and whole grain products.

Potassium

Potassium is also responsible for regulating the acid-base balance as well as blood pressure. Furthermore, it is relevant for proper heart function and muscle contraction. Potassium is mainly found in bananas, potatoes, nuts, and whole grain products.

Zinc

Zinc not only plays a decisive role in the immune system but is also involved in growth processes. Foods high in zinc include eggs, meat, and cheese.

What role do vitamins play?

Vitamins and minerals are both relevant nutrients for our health. The interplay of both is the foundation of health and performance. Meeting all important nutrient needs is very important and usually occurs through food intake. If it is not possible to meet the needs this way, supplements in the form of dietary supplements should be taken additionally. Before doing so, it is advisable to discuss the intake with a doctor.
The difference between vitamins and minerals is as follows: vitamins are organic compounds, while minerals are inorganic compounds.

The recommended daily dose

To ensure all body functions run smoothly, it is important to supply the body sufficiently with minerals. Therefore, you should make sure to cover the recommended daily requirement of the right minerals. We have compiled the most important nutrients and their recommended daily doses for you:

Attention: The values are based on the ordinance of the federal government regarding the maximum amounts approved for adults per recommended daily intake:

• Calcium: 750 mg
• Magnesium: 375 mg
• Iron: 21 mg
• Potassium: 2250 mg
• Zinc: 5.3 mg

The coverage of the daily dose usually occurs through food intake. Some groups of people, for example elderly people, often require a higher dose of various minerals and vitamins. To cover these, additional intake of dietary supplements in the form of capsules, powder, or drinks can be considered.