FOUNDATIONAL NUTRITION

Trace Minerals: The Micronutrients Your Body Can’t Function Without

Trace minerals are inorganic elements required by the body in very small amounts — typically less than 100mg per day — but their physiological roles are anything but minor. They serve as cofactors for hundreds of enzymes, structural components of hormones and proteins, and regulators of immune function, DNA synthesis, and antioxidant defense.

Despite being needed in small quantities, trace mineral deficiencies are surprisingly common. Modern agricultural practices have depleted mineral content from soils by up to 85% over the past century. Processed food diets, gut absorption issues, and high-stress lifestyles further deplete reserves. The result: widespread subclinical deficiencies that impair function without producing obvious symptoms until they become severe.

The Most Important Trace Minerals

Zinc

Zinc is a cofactor for over 300 enzymes and is involved in virtually every aspect of immune function, protein synthesis, wound healing, DNA replication, and hormone production (including testosterone). It is the most commonly deficient trace mineral globally. Deficiency impairs immune response, slows wound healing, causes hair loss, reduces taste and smell, and disrupts hormonal balance. Oysters are the richest dietary source; red meat, pumpkin seeds, and legumes are secondary sources.

Selenium

A critical component of selenoproteins — including glutathione peroxidase (the body’s primary antioxidant enzyme) and iodothyronine deiodinase (essential for thyroid hormone conversion). Selenium deficiency impairs antioxidant defense, thyroid function, and immune response. Brazil nuts are the richest source — just 1–2 per day meets the daily requirement. Soil selenium content varies dramatically by region, making supplementation important in low-selenium areas.

Iodine

Essential for thyroid hormone synthesis. The thyroid gland uses iodine to produce T3 and T4 — hormones that regulate metabolism, body temperature, heart rate, and brain development. Iodine deficiency is the leading preventable cause of intellectual disability worldwide and causes hypothyroidism, goiter, and metabolic dysfunction. Iodized salt and seafood are primary dietary sources; those avoiding salt or following plant-based diets are at elevated risk.

Chromium

Enhances insulin receptor sensitivity and supports glucose metabolism. Chromium deficiency impairs glucose tolerance and is associated with insulin resistance. Chromium picolinate is the most bioavailable supplemental form and has been shown to reduce fasting blood glucose and improve insulin sensitivity in multiple clinical trials.

Manganese

A cofactor for manganese superoxide dismutase (MnSOD) — the primary antioxidant enzyme in the mitochondria. Also involved in bone formation, collagen synthesis, and carbohydrate metabolism. Deficiency is associated with impaired bone density and increased oxidative stress.

Copper

Works synergistically with iron for red blood cell formation and is a cofactor for enzymes involved in energy production, connective tissue synthesis, and antioxidant defense. Copper deficiency can cause anemia, bone fragility, and neurological symptoms. High zinc supplementation without copper can induce copper deficiency — making balanced mineral formulas important.

Molybdenum

A cofactor for enzymes that detoxify sulfites and metabolize certain amino acids. Deficiency is rare but impairs detoxification capacity and is associated with sulfite sensitivity.

Why Modern Diets Fall Short

• Soil depletion — intensive monoculture farming has stripped mineral content from agricultural soils; crops grown today contain significantly less zinc, selenium, and magnesium than 50 years ago
• Processed food dominance — refining removes minerals; white flour has lost up to 80% of the zinc and selenium in whole wheat
• Reduced seafood consumption — seafood is the richest source of iodine, selenium, and zinc for most people
• Gut absorption issues — phytates in grains and legumes bind minerals and reduce absorption; gut inflammation further impairs uptake

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.