Trace minerals are minerals your body needs in very small amounts, such as iron, zinc, copper, selenium, manganese and iodine. Along with the major minerals like sodium, potassium, magnesium and calcium, they keep your muscles, nerves, hydration and metabolism running. Yet many people don't get enough, and there's evidence modern produce may carry less than it used to. Here's what you need to know.
Major minerals vs. trace minerals
- Major minerals (macrominerals) are needed in larger amounts: sodium, potassium, magnesium, calcium, phosphorus, chloride and sulfur. Several of these are electrolytes, which carry the electrical charges that let nerves fire and muscles contract.
- Trace minerals are needed in tiny amounts, often micrograms, but they're just as essential. Iron helps carry oxygen, zinc and copper help hundreds of enzymes do their jobs, and selenium supports the body's own antioxidant enzymes.
Are we getting fewer minerals than we used to?
This is a big topic in the natural-health and homesteading world, and there's some real research behind it. A study from the University of Texas compared USDA nutrient data for 43 garden crops from 1950 and 1999 and found reliable declines in six nutrients, including calcium, phosphorus and iron (Davis et al., 2004). The authors suggested the main reason may be that modern crop varieties are bred for size and yield, which can dilute their nutrients. They couldn't measure magnesium or zinc, because the 1950 data didn't include them.
Meanwhile, the National Institutes of Health notes that many people in the United States get less magnesium than recommended from their diets (NIH). Heavy sweating, alcohol and highly processed food can all add to the gap. There isn't enough research to say exactly how much modern diets have changed, but it's a good reason to be intentional about minerals.
Whole-food sources of minerals
- Unrefined salt like Himalayan or Celtic sea salt, which contain small amounts of other minerals along with sodium.
- Sea vegetables like sea moss, kelp and dulse. Seaweed is roughly 15% minerals by dry weight.
- Shellfish and organ meats, some of the most mineral-dense foods there are.
- Leafy greens, nuts and seeds for magnesium, potassium and calcium.
- Bone broth, a traditional mineral-rich staple in kitchens around the world.
Many people in the homesteading and regenerative farming world also focus on soil health and buy from local farms, on the idea that mineral-rich soil grows mineral-rich food.
Signs you may be low on minerals
Muscle cramps, fatigue, headaches, feeling lightheaded when you stand, and intense salt cravings can all be signs you're low on electrolytes, especially after sweating. These symptoms can have many causes, so talk to your healthcare provider if they're frequent or severe.
How our Premium Electrolyte Mix helps
Our Premium Electrolyte Mix covers the major minerals you lose most in sweat, with whole-food sea moss on top. Each stick has:
- 1,000mg of sodium from Himalayan rock salt
- 800mg of potassium
- 100mg of magnesium as gentle magnesium glycinate
- Calcium and phosphorus
- 250mg of organic Irish sea moss, a whole-food source of naturally occurring minerals
- 1g of taurine
It's flavored with real organic fruit and sweetened with organic monk fruit, with just 1g of sugar per stick (4g in Mixed Berry) and no artificial sweeteners, dyes, "natural flavors" or anti-caking agents. Every batch is third-party tested for mold, mycotoxins, glyphosate and heavy metals.
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Frequently asked questions
What are trace minerals?
Minerals your body needs in very small amounts, including iron, zinc, copper, selenium, manganese and iodine.
What's the difference between electrolytes and trace minerals?
Electrolytes are major minerals like sodium, potassium and magnesium that carry an electrical charge and are lost in sweat. Trace minerals are needed in much smaller amounts for jobs like oxygen transport and enzyme function.
What foods are highest in trace minerals?
Shellfish, organ meats, sea vegetables, nuts, seeds and leafy greens.
Does Himalayan salt have trace minerals?
Yes, small amounts. It's mostly sodium chloride, so it's best thought of as a sodium source with a little extra.
Is sea moss a good source of minerals?
Seaweed is about 15% minerals by dry weight, so sea moss adds a range of naturally occurring minerals. Amounts vary from harvest to harvest.