Classifications
Major Minerals: essential mineral nutrients found in the human body in amounts larger than 5 grams
Trace Minerals: essential minerals found in the human body in less than 5 grams

Digestion and Absorption
Like vitamins, some minerals can be absorbed and transported easily in the blood, other need carriers

Bioavailability
Minerals vary in bioavailability depending on the food sources, due in part to binders (like phytic acid) in foods which can inhibit absorption in the body

Toxicities
The trace minerals can be toxic at levels not far above the estimated requirements

Interactions
For trace minerals, interactions are common and can lead to nutrient imbalances.  Excessive dosages of one trace mineral may lead to the deficiency of another.
 

Type
Major Mineral

Functions
Principal skeletal mineral in bones and teeth, muscle contraction and relaxation, nerve function, intracellular regulation, extracellular enzyme cofactor, blood clotting, blood pressure

Deficiencies
Osteoporosis, stunted childhood growth, (possible hypertension, preeclampsia, and colon cancer)

Toxicity
Rare, due to excretion. Possible imbalance of other minerals.

Recommended Intakes
RDAs:
1000 mg/day for adult males
1500 mg for adult males over age 65
1000 mg for adult females over age 24
1200-1500 mg for adult females - pregnant
1500 mg for adult females post-menopausal, without estrogen
1200 mg for adolescents ages 11-24
800-1200 mg for children ages 6-10
800 mg for children ages 1-5
600 mg for infants ages 0.5-1.0
400 mg for infants ages 0-0.5

Food Sources
Dairy, fish (with bones), tofu, legumes, kale, broccoli, fortified foods [TOP]
 

Type
Major Mineral

Functions
Acid-base balance, DNA/RNA structure, energy, enzyme cofactor, found in every cell

Deficiencies
Unknown. (abundant mineral in healthy populations)

Toxicity
Relative deficiency of calcium (>2:1 ratio of phosphorus: calcium could lead to hypocalcaemia)

Recommended Intakes
RDAs:
800  mg/day for adults over age 25
1200 mg for adult females - pregnant
1200 mg for adolescents ages 11-24
800 mg for children ages 1-10
500 mg for infants ages 0.5-1.0
300 mg for infants ages 0-0.5

Food Sources
Dairy, yogurt, fish, beef, poultry, eggs, legumes, grains [TOP]
 

Type
Major Mineral

Functions
Bone mineralization, protein synthesis, enzymatic reactions, muscular contraction, nerve transmission

Deficiencies
(Rare in non-disease state; prevalent in chronic alcoholism, renal dysfunction, hyperparathyroidism)
Weakness, confusion, hypertension, arrhythmia, depressed pancreatic hormone secretion, growth failure, behavioral disturbances, muscle spasms

Type
Major Mineral

Functions
Acid-base balance, fluid retention, involved in nerve impulse transmission

Deficiencies
Cramping, apathy, depressed appetite

Toxicity
Possible hypertension

Recommended Intakes
Daily Value recommendation - no more than 2,400 to 3,000 mg/day
Minimums:  (abundant in food, easily obtained)
500 mg/day for adults
120 mg for infants

Food Sources
Table salt, soy sauce, pickled foods, canned foods, many processed foods [TOP]
 

Type
Major Mineral

Functions
Fluid balance, aides digestion in stomach

Deficiencies
Growth failure, muscle cramps, apathy, depressed appetite

Toxicity
Rare. Possible vomiting, disturbed acid-base

Recommended Intakes
Estimated Minimum Requirements
750 mg/day for adults
750 mg for adolescents over age 9
600 mg for children ages 6-9
500 mg for children ages 2-5
350 mg for children ages 1
300 mg for infants ages 0.5-1.0
180 mg for infants ages 0-0.5

Food Sources
Table salt, soy sauce (usually consumed as sodium chloride) [TOP]
 

Type
Major Mineral

Functions
Protein synthesis, fluid balance, muscle contraction, nerve transmission

Deficiencies
Weakness, paralysis, mental confusion, possible death

Toxicity
Muscular weakness, possible vomiting

Recommended Intakes
Estimated Minimum Requirements
2000 mg/day for adults and adolescents

Food Sources
Fruit, vegetables, dairy, grains, legumes, beef. [TOP]
 

Type
Major Mineral

Functions
Component of: biotin, thiamin, insulin, some amino acids

Deficiencies
Unknown.  (Protein deficiency would occur before sulfur deficiency could occur)

Toxicity
Unknown. Only occurs with excess of certain amino acids

Recommended Intakes
Estimated Minimum Requirements
None  (Abundant supply)

Food Sources
All protein-containing foods [TOP]
 

Type
Trace Mineral

Functions
Component of the hormone thyroxin which aids in metabolism regulation and fetal development

Deficiencies
Goiter, cretinism

Toxicity
Depressed thyroid activity

Recommended Intakes
RDAs:
150 µg/day for adults
175 µg for adult females - pregnant
200 µg for adult females - lactation
150 µg for children ages 11+
190 µg for children ages 7-10
90 µg for children ages 4-6
70 µg for children ages 1-3
40-50 µg for infants

Food Sources
Iodized salt, bread, seafood [TOP]
 

Type
Trace Mineral

Functions
Hemoglobin formation in red blood cells, myoglobin formation in muscle, oxygen carrier, energy utilization

Deficiencies
Anemia, weakness, headaches, depressed immunity, behavioral abnormalities, reduced cognitive function

Toxicity
Infections, liver damage, possible increased cancer and heart disease risk

Recommended Intakes
RDAs:
10 mg/day for adult males
10 mg for females ages 50+
30 mg for adult females - pregnant *requires supplementation
15 mg for adult females - lactation
15 mg for females ages 11-50
12 mg for males ages 11-18
10 mg for children 6 mo - 10 yrs
6 mg for infants 0-6 months

Food Sources
Beef, fish, poultry, shellfish, eggs, legumes, dried fruits, fortified cereals [TOP]
 

Type
Trace Mineral

Functions
Transport of vitamin A, taste, wound healing, sperm production, fetal development. Plays a part in many enzymes, hormones (insulin), genetic material, and proteins.

Deficiencies
Decreased appetite, growth failure in children, delayed development of sex organs, reduced immune function, poor wound healing

Toxicity
Fever, vomiting, diarrhea, gastric distress, dizziness

Recommended Intakes
RDAs:
15 mg/day for adult males
12 mg for adult females
15 mg for adult females - pregnant
19 mg for adult females - lactation 0-6 months
16 mg for adult females - lactation 7-12 months
15 mg for males ages 10+
12 mg for females ages 10+
10 mg for children ages under 10
5 mg for infants

Food Sources
Beef, fish, poultry, grains, vegetables [TOP]
 

Type
Trace Mineral

Functions
Absorption of iron, part of many enzymes

Deficiencies
Anemia, bone changes (rare)

Toxicity
Unknown, except in rare hereditary condition: Wilson's disease

Recommended Intakes
Estimated Safe and Adequate Dietary Intake:
1.5 - 3.0 mg/day for adults
0.4 - 0.6 mg for infants

Food Sources
Meat, drinking water [TOP]
 

Type
Trace Mineral

Functions
Bone and teeth formation, decreases dental caries

Deficiencies
Tooth decay, bone loss

Toxicity
Fluorosis (discolored teeth)

Adequate Intakes (AI)
Estimated Safe and Adequate Daily Dietary Intakes:
3.1 (females) - 3.8 (males) mg/day for adult ages 19+
3.0 for children ages 14 - 18
2.0 for children ages 9 -13
1.0 for children ages 4 - 8
0.7 mg for children ages 1 - 3
0.5 mg for children 6 mo - 1 yr
0.01 mg for infants 0-6 months

Food Sources
Drinking water (if fluoridated), tea, seafood [TOP]
 

Type
Trace Mineral

Functions
Protects against oxidation

Deficiencies
Anemia (rare)

Toxicity
Digestive disorders, dermatological lesions

Recommended Intakes
RDAs:
70 µg/day for adult males
55 µg for adult females
65 µg for adult females - pregnant
75 µg for adult females - lactation
40 µg for males ages 11 - 14
50 µg for children ages 15 - 18
45 µg for females ages 11 - 14
40 µg for males ages 11 - 14
30 µg for children ages 7 - 10
20 µg for children ages 1- 6
15 µg for infants 6 mo - 1 yr
10 µg for infants 0-6 months

Food Sources
Seafood, meats, grains, Brazil nuts [TOP]
 

Type
Trace Mineral

Functions
Energy release, sugar and fat metabolism, potentiates the action of insulin

Deficiencies
Impaired glucose tolerance, elevated circulating insulin

Toxicity
Limited primarily to occupational exposure (non-dietary) in hexavalent chromium

Recommended Intakes
Estimated Safe and Adequate Daily Dietary Intake:
50 - 200 µg/day for adults

Food Sources
Fruits, vegetables, vegetable oils, whole grains, seeds, brewer's yeast [TOP]
 

Type
Trace Mineral

Functions
Component of a several of enzymes

Deficiencies
Unknown

Toxicity
Enzyme inhibition, gout

Recommended Intakes
Estimated Safe and Adequate Dietary Intakes:
75-250 µg/day for adults
75-250 µg for children ages 11+
50-150 µg for children ages 7 - 10
30-75 µg for children ages 4 - 6
25-50 µg for children ages 1 - 3
20-40 µg for infants 6 mo - 1 yr
15-30 µg for infants 0-6 months

Food Sources
Legumes, cereals, organ meat, leafy vegetables [TOP]
 

Type
Trace Mineral

Functions
Component of a several of enzymes

Deficiencies
Rare in humans. In animals: poor growth, impaired glucose tolerance, nervous system disorders, abnormal reproduction

Toxicity
Rare.  In occupational exposures: Nervous system disorders, schizophrenia

Recommended Intakes
Estimated Safe and Adequate Dietary Intakes:
2.0-5.0 mg/day for adults
2.0-5.0 mg for children ages 11 - 14
2.0-3.0 mg for children ages 7 - 10
1.5-2.0 mg for children ages 4 - 6
1.0-1.5 mg for children ages 1 - 3
0.6-1.0 mg for children 6 mo - 1 yr
0.3-0.6 mg for infants 0-6 months

Food Sources
Non-animal sources only.  Fruits, vegetables, pecans, peanuts, fruit juice, oatmeal, rice [TOP]
 

Type
Trace Mineral

Functions
As a component of vitamin B12, aids in nerve function and blood formation

Deficiencies
Unknown

Toxicity
Unknown

Recommended Intakes
No RDA

Food Sources
Meat, dairy, green leafy vegetables [TOP]