April 17, 2023

How to Meet Your Daily Mineral Needs: Your Guide to Mineral Rich Food and Supplements

Key Points:

  • Getting enough minerals through a healthy diet used to be easy. But now, with climate change, soil erosion, and industrial farming practices, minerals are becoming scarce even in whole foods-based diets. It’s important to have an honest look at our medical history, symptoms, and diet to understand if we might be struggling with mineral deficiency.

  • What do minerals do for the body? The answer is…basically everything. From heart health to nervous system and thyroid function, minerals are working throughout the entire body to keep us energized and healthy from a cellular level.

  • Liquid minerals are our preferred method of mineral supplementation. They’re easy to take, easily absorbed, and levels can be regularly tested at home to ensure you’re not over or under-dosing. 


When you consider the state of your health, you probably don’t think too much about mineral intake. And you shouldn’t have to think about it. Minerals are found in our water, food supply (whole foods that is), and can even be absorbed through gardening and grounding. They are naturally available to us everywhere — or they should be. 

But did you know that mineral deficiency is becoming more and more common in Western countries? It’s (partly) because of nutrient depletion in soil — and consequently, nutrient-depleted food. Industrial farming practices, soil erosion, climate change, poor water quality, and poor diet are all part of the mineral deficiency problem. Lack of minerals is a big reason why more and more people are complaining of unexplained health issues. 

In a perfect world, we shouldn’t have to think about minerals as long as we’re eating a healthy and diverse diet. But today, mineral knowledge is becoming more and more essential to maintain a healthy body.

Table of Contents:

What Do Minerals Do for the Body?

The short answer? Everything. 

Truly, minerals are involved in so many body functions. Here are just a few:

  • Hormone balance
  • Thyroid health
  • Nervous system balance
  • Teeth and bone health
  • Controlling bodily fluids (aka, keeping you hydrated!)
  • Sending nerve impulses
  • Muscle activation
  • Hemoglobin regulation
  • Organ health (like kidneys, heart, and liver)
  • Immune system function
  • Cell regeneration

… and so much more. Minerals are far more critical to our health than most of modern medicine gives them credit for. 

How Do I Get My Daily Minerals?

Before we get into your recommended daily intake of minerals, let’s quickly review the difference between macrominerals and trace minerals. 

Your body requires a much higher dose of macrominerals in order to function. These are minerals you’ve probably heard of like calcium, sodium, magnesium, and potassium. If you are struggling with a mineral deficiency, macrominerals are a good place to start. For example, virtually everyone has at least a suboptimal magnesium intake, since magnesium is used up quickly by the adrenals in response to stress.

However, trace minerals are just as important. The only difference is, you need much less of them. Trace minerals can be easier to obtain through diet alone and may not need supplementation (although you should test to be sure!) 

So how do you get your daily minerals? Through clean mineralized water (no tap water here!), healthy food sources (fruits, veggies, meats, and seafood), and even grounding.

Recommended Daily Intake of Minerals Chart

The recommended daily intake of minerals for your body will greatly vary based on your sex, height, weight, health history, and other factors. These recommendations are only supposed to provide general guidelines for you to begin with; your individual needs should always be assessed with your personal data in mind.

Mineral

FDA Recommended Daily Amount

FDA Recommended Upper Level Intake

Potassium

4,700 mg

4,700 mg

Zinc

11 mg

40 mg

Magnesium

300-400 mg

350-400 mg

Copper

900 mcg

10,000 mcg

Chromium

35 mcg

35 mcg

Manganese 

1.8-2.3 mg

11 mg

Selenium

55 mcg

400 mcg

Calcium

1,300 mg

2,500 mg

Phosphorus

1,250 mg

3,000-4,000 mg

Sodium

2,300 mg

2,300 mg

Iodine

140 mcg

1,100 mcg

A Note on the FDA Recommended Daily Intake of Minerals 

While the daily intake of minerals chart above provides a helpful starting place, nutrition isn’t one-size-fits-all. The RDA for any nutrient provides only the minimum amount of that nutrient to stay alive. If you are living a busy and active lifestyle, are experiencing a significant amount of stress, or if you’re fighting a chronic illness, you’ll likely need a higher dose. 

That’s why we’ve included the Tolerable Upper Intake Level (or UL) in our chart for reference. This is the highest mineral dose you can take without having any adverse effects. Your body’s personal mineral needs could range anywhere from the FDA recommended dose to the Tolerable Upper Intake Level, or even higher in some cases. 

One way to get in tune with your body and figure out if you need more than the FDA-recommended daily intake of minerals (most likely, you do!) is to taste test minerals on your own. You can follow our guide for this.

Best Food Sources for Minerals: Mineral-Rich Meals and Snacks

Need some mineral-rich meal and snack ideas? Here are some foods you can use to naturally incorporate essential minerals for the body into your regular diet.

Potassium Rich Foods

A key macromineral, potassium is essential for heart function and hydration. The most popular potassium rich food is the banana, but this isn’t the only way to include potassium in your diet. Learn more about your daily recommended potassium intake.

  • Legumes
  • Coconut water
  • Aloe gel or juice
  • Avocadoes
  • Acorn squash
  • Potatoes
  • Broccoli

Zinc Rich Foods

Need an immune system boost? Turn to zinc. This mineral is well-known for its cellular benefits, too. Learn more about your daily recommended zinc intake.

  • Organ meats
  • Seafood (like oysters, fish, and crab)
  • Dairy products
  • Whole grains

Magnesium Rich Foods

Recent studies suggest that adequate magnesium levels could be the answer to neurological disorders for some people. What’s even more interesting is that medications used for neurological conditions are likely to deplete magnesium stores. These foods can help build them back up. Learn more about your daily recommended magnesium intake.

  • Dark chocolate
  • Leafy greens
  • Legumes
  • Brazil nuts
  • Pine nuts
  • Yogurt

Copper Rich Foods

Copper is a trace mineral that doesn’t usually need supplementation. However, there are specific cases — one of them is if you’re taking a zinc supplement. Zinc and copper compete for absorption, so it’s important to maintain a good balance. Learn more about your daily recommended copper intake.

  • Organ meats (like liver)
  • Dark chocolate
  • Whole grains
  • Seafood

Chromium Rich Foods

Worried about weight gain or insulin resistance? For some, chromium can be the answer. Another trace mineral, chromium can be supplemented or found in foods. Learn more about your daily recommended chromium intake.

  • Brewer’s yeast
  • Brazil nuts
  • Shellfish
  • Eggs

Manganese Rich Foods

Another do-it-all mineral, manganese helps with connective tissue and bone strength. It may also balance blood sugar and assist in nerve function.

  • Seafood and shellfish
  • Nuts
  • Legumes
  • Black pepper
  • Leafy greens

Selenium Rich Foods

We love selenium — a great resource for calming inflammation and improving cellular health. Learn more about your daily recommended selenium intake.

  • Brazil nuts
  • Seafood and shellfish
  • Organ meats
  • Chicken

Calcium Rich Foods

We all know calcium is essential for building strong bones. But did you also know it’s linked to heart, nerve, and muscle health? Like magnesium, calcium is known as a relaxing mineral and helps calm your nervous system. 

  • Dairy products (like cheese, milk, and yogurt)
  • Almonds
  • Sardines
  • Leafy greens

Phosphorus Rich Foods

If you’re lacking energy, phosphorus might be able to help. It’s great for repairing damaged cells and tissue as well. This is one mineral you should ONLY get from food; people who come into contact with phosphorus in manufacturing wear hazmat suits and respirators for protection since this mineral can be toxic in high amounts. 

  • Dairy products (like cheese, milk, and yogurt)
  • Meat (beef, chicken, pork, and organ meats)
  • Nuts and seeds
  • Legumes

Sodium Rich Foods

Since sodium is often used as a preservative, there are less of us who actually lack sodium. But it’s important to get the right kind of sodium and maintain the essential balance between sodium and potassium. 

  • Real salt and sea salt
  • Coconut water
  • Avocados
  • Celery
  • Pineapple
  • Shellfish

Iodine Rich Foods

Iodine is known for helping to balance hormones and improve thyroid function. Learn more about your daily recommended iodine intake.

  • Dairy products (like cheese, milk, and yogurt)
  • Eggs
  • Liver
  • Seaweed
  • Shellfish

How to Hit Your Daily Recommended Mineral Intake With Supplementation

There are a number of minerals that most of us simply cannot get enough of without supplementation. That’s why understanding your body and regularly testing for mineral depletion is essential to maintaining your health. 

While we certainly recommend a healthy diet with plenty of meats, seafood, veggies, fruits, and organ meat (freeze dried in capsules if you can’t stand the taste), we also recommend mineral supplementation — preferably through liquid minerals, since they’re more easily absorbed. Proper supplementation offsets depletion and adds extra insurance that you’re getting enough of the nutrients you need.

BodyBio Liquid Minerals allow you to customize a mineral blend unique to your individual needs, and you can easily adjust your dosage over time. 

When to Be Cautious With Mineral Intake

You may have noticed one or two minerals we purposely left out of our list above, and this is because there are some to avoid without doctor supervision. Iron supplements need a doctor's agreement to avoid hemochromatosis (iron poisoning). If ever there is a need for a blood test prior to supplementation, iron is the one to check. 

That being said, actual iron deficiency is extremely rare, even with a test showing low iron status in the blood. This is because the body recycles iron very efficiently, meaning we don’t need all that much from food. What’s more likely in cases of “iron deficiency” is a deficiency in the cofactors needed to mobilize and make iron bioavailable in the body, like copper, vitamin A, magnesium, and zinc. If you’ve been supplementing iron and not seeing any difference in your blood work, consider looking at some of these cofactor nutrients with a hair mineral analysis.

Addressing Mineral Deficiencies Is a Long Game

A lot of work is being done at the forefront of regenerative agriculture and environmental sustainability to ensure mineral depleted soil and environmental concerns are only a temporary issue. And with more and more people raising the alarm about mineral deficiency, we know the problem will eventually be addressed at a food and soil level. But in the meantime, we’ve created our Liquid Minerals to ensure that everyone has access to essential minerals that taste good, absorb easily, and help their bodies function at a healthy level.

Learn More About Why Liquid Minerals are the Easiest Way to Repair Mineral Deficiency

References

Kirkland, A. E., Sarlo, G. L., & Holton, K. F. (2018). The Role of Magnesium in Neurological Disorders. Nutrients, 10(6), 730. https://doi.org/10.3390/nu10060730

Chevalier, G., Sinatra, S. T., Oschman, J. L., Sokal, K., & Sokal, P. (2012). Earthing: health implications of reconnecting the human body to the Earth's surface electrons. Journal of environmental and public health, 2012, 291541. https://doi.org/10.1155/2012/291541

Cazzola, R., Della Porta, M., Manoni, M., Iotti, S., Pinotti, L., & Maier, J. A. (2020). Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources. Heliyon, 6(11), e05390. https://doi.org/10.1016/j.heliyon.2020.e05390

NIH (2022): Dietary Reference Intake: https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx

Silver, W. L., Perez, T., Mayer, A., & Jones, A. R. (2021). The role of soil in the contribution of food and feed. Philosophical transactions of the Royal Society of London. Series B, Biological sciences, 376(1834), 20200181. https://doi.org/10.1098/rstb.2020.0181