Everything You Need to Know About Essential Minerals from C to Z

What Are Minerals?

When we think of minerals, the earth naturally comes to mind—rightly so. The human body is intricately connected to the earth’s resources. Minerals are inorganic substances found in the earth and are vital for many physiological processes in our bodies. Plants absorb minerals from the soil, which then enter our bodies through the food we eat. Although we only need them in small amounts, these minerals are essential, as our bodies cannot produce them on their own—they must be obtained through our diet.

Types of Minerals

Minerals are categorised into two main types: macrominerals and trace minerals.

Macrominerals
These are needed in larger quantities and are critical for functions such as bone formation and maintaining fluid balance.

Key macrominerals include:

• Sodium
• Chloride
• Potassium
• Calcium
• Phosphorus
• Magnesium

Trace Minerals
These are required in much smaller amounts but are still vital for enzyme reactions, immune function, and hemoglobin formation.

Key trace minerals include:

• Iron
• Iodine
• Fluoride
• Zinc
• Selenium
• Copper
• Chromium
• Manganese
• Molybdenum

The History of Minerals

The importance of minerals was first recognized in the 19th century when scientists began identifying the essential nutrients the human body needs for survival. This marked a significant breakthrough in nutritional science. Iron, essential for blood formation, was one of the first minerals linked to health issues, with deficiencies leading to anemia. Similarly, calcium was recognized as crucial for bone health. Early studies on conditions like rickets and scurvy highlighted the necessity of minerals, including vitamins, in preventing these diseases.

Over time, researchers discovered that other minerals, like magnesium, zinc, and iodine, are equally vital for health. For example, iodine’s role in thyroid health led to the prevention of goiter, a common thyroid disorder. This growing understanding of minerals paved the way for the development of dietary supplements and a deeper appreciation of nutrition as the cornerstone of health.

Today, research in this field is more dynamic than ever, continuously uncovering the diverse health benefits of minerals. These discoveries have shaped modern dietary guidelines, ensuring that the human body is provided with all the essential nutrients it needs to function optimally. At AG1, we leverage this ongoing research to continually refine our formula.

Minerals vs. Electrolytes: What’s the Difference?

Electrolytes are specific minerals that carry an electrical charge when dissolved in bodily fluids. Major electrolytes include sodium, chloride, calcium, magnesium, potassium, and phosphate. These play a crucial role in regulating fluid balance, supporting muscle contraction, and ensuring proper nerve and muscle function.

Want to know more? You can find everything important about electrolytes here.

Why Are Minerals Important for the Body?

Minerals are central to many vital body functions. For example, they are essential for building and maintaining strong bones and teeth, regulating metabolism, supporting a healthy immune system, and facilitating cellular function. A deficiency in minerals can lead to various health issues, such as osteoporosis, anemia, and muscle cramps.

The ABCs of Minerals: From Calcium to Zinc

Here, we’ll explore the different types of minerals, their roles in the body, and the foods where you can find them.

Calcium

Why Calcium is Important
Calcium is crucial for bone health. It plays a central role in building and maintaining bones and teeth. Additionally, calcium is vital for muscle contraction, blood clotting, nerve transmission, and the function of digestive enzymes.

Calcium-Rich Foods

• Dairy products like milk, cheese, and yoghourt
• Leafy greens such as kale and broccoli
• Nuts and seeds like almonds and sesame seeds
• Fish like salmon and sardines (especially with bones)

Good to Know
Calcium requires vitamin D for optimal absorption in the body. Therefore, it’s important to get enough sunlight or consume vitamin D-rich foods like fatty fish or fortified products.

AG1 and Calcium?
AG1 provides 120 μg of calcium per serving, covering 15% of your daily needs. The calcium in AG1 comes from calcium salts of citric acid, calcium salts of orthophosphoric acid, calcium D-pantothenate, spirulina powder, fucoidan extract from seaweed, Ashwagandha root extract, Siberian ginseng root powder, dandelion extract, milk thistle seed extract, reishi powder, spinach leaf powder, shiitake powder, and bromelain.

Chloride

Why Chloride is Important
Chloride plays a vital role in maintaining the body’s fluid and electrolyte balance. It is a component of stomach acid (hydrochloric acid), which is necessary for digesting food. Chloride also helps regulate blood pH and supports nerve and muscle function.

Chloride-Rich Foods

• Salt (sodium chloride)
• Olives
• Grains like rye bread
• Dairy products like cheese
• Seafood
• Tomatoes

Good to Know
Chloride ions are a key component in chlorine, which is used to disinfect drinking water and swimming pools, ensuring that the water is free from harmful bacteria and viruses.

AG1 and Chloride?
AG1 does not contain chloride, as most people get enough from salt and a regular diet.

Chromium

Why Chromium is Important
Chromium is essential for the metabolism of carbohydrates, fats, and proteins. It enhances the action of insulin, a hormone that regulates blood sugar levels, helping to maintain a normal blood sugar level.

Chromium-Rich Foods

• Broccoli
• Grains like barley
• Liver (beef liver)
• Apples
• Bananas
• Tomatoes

Good to Know
Adding chromium to steel makes it resistant to corrosion, which is why stainless steel, containing chromium, is ideal for use in kitchen utensils, vehicles, and architecture.

AG1 and Chromium?
AG1 provides 25 μg of chromium per serving, covering 63% of your daily needs.

Iron

Why Iron is Important
Iron plays a key role in the formation of hemoglobin, the protein in red blood cells that transports oxygen throughout the body. It is also important for energy metabolism and immune function. Adequate iron levels support cognitive function and help reduce fatigue and exhaustion.

Iron-Rich Foods

• Meat, such as beef, chicken, or pork
• Seafood like clams, oysters, and shrimp
• Legumes like lentils, chickpeas, and beans
• Leafy greens like spinach and Swiss chard
• Whole grains like oats and quinoa

Good to Know
Iron from animal sources (heme iron) is better absorbed by the body than iron from plant sources (non-heme iron). Vitamin C can improve the absorption of non-heme iron. It’s also important to note that too much iron can be harmful, so a balanced intake is essential.

AG1 and Iron?
AG1 does not contain iron. The need for iron is highly individual—depending on gender, age, and lifestyle. For example, women have a higher need for iron during menstruation due to regular blood loss. Additionally, genetic factors, diet, and overall health affect how efficiently the body absorbs and utilizes iron.

Fluoride

Why Fluoride is Important
Fluoride plays an essential role in oral health by strengthening tooth enamel and protecting against cavities. It can also help remineralize early-stage cavities, protecting teeth before more serious damage occurs.

Fluoride-Rich Foods

• Fish
• Black tea
• Fruits like grapes
• Vegetables like potatoes

Since natural levels in foods are often low, fluoride is often added to drinking water and dental products to increase intake.

Good to Know
The introduction of fluoride into drinking water is considered one of the greatest public health initiatives of the 20th century. This measure has led to a dramatic reduction in cavities worldwide.

AG1 and Fluoride?
AG1 does not contain fluoride, as most people get enough through their regular diet.

Iodine

Why Iodine is Important
Iodine is an essential trace element necessary for producing thyroid hormones, which regulate metabolism, growth, and development.

Iodine-Rich Foods

• Fish like cod, tuna, and haddock
• Shellfish like shrimp and clams
• Dairy products like milk, cheese, and yogurt
• Eggs
• Iodized salt

Good to Know
Iodine was historically used as an antiseptic for wound care due to its strong antibacterial properties. It is still widely used in medical antiseptics today, and many countries add iodine to table salt to prevent iodine deficiency in the population.

AG1 and Iodine?
AG1 does not contain iodine, as many people already meet their iodine needs through regular dietary intake, especially in regions where iodine is added to salt. Additionally, certain health conditions require careful monitoring of iodine intake.

Potassium

Why Potassium is Important
Potassium is crucial for the normal functioning of cells, nerves, and muscles. It helps regulate fluid balance in the body, supports heart function, and is essential for maintaining healthy blood pressure levels.

Potassium-Rich Foods

• Bananas
• Oranges
• Potatoes
• Spinach
• Tomatoes
• Avocados
• Beans
• Salmon
• Milk

Good to Know
Potassium is included in astronaut diets to help maintain muscle and nerve function during space missions, where the effects of microgravity can be challenging for the body.

AG1 and Potassium?
AG1 contains a small but significant amount of potassium to support daily nutritional needs.

Copper

Why Copper is Important
Copper is an essential trace element necessary for various biological functions in the body, including the formation of red blood cells and the maintenance of a healthy immune system. Copper also supports collagen production and nervous system function.

Copper-Rich Foods

• Liver
• Oysters
• Nuts
• Seeds
• Whole grains
• Dark chocolate
• Potatoes
• Peas
• Mushrooms

Good to Know
Copper has been used for thousands of years as a natural antimicrobial agent. Copper surfaces can reduce the growth of bacteria and viruses, making these materials particularly useful in healthcare and food processing environments.

AG1 and Copper?
AG1 provides 0.2 μg of copper per serving, covering 20% of your daily needs.

Magnesium

Why Magnesium is Important
Magnesium is a vital mineral involved in over 300 enzymatic reactions in the body. It is essential for muscle function, protein synthesis, nerve function, and blood sugar regulation. Magnesium also helps maintain a healthy heart rhythm and supports the immune system.

Magnesium-Rich Foods

• Nuts like almonds
• Leafy greens like spinach
• Seeds like pumpkin seeds
• Legumes like black beans
• Avocado
• Dark chocolate
• Bananas

Good to Know
Magnesium is the central element in chlorophyll. Without magnesium, plants wouldn’t be able to convert sunlight into energy, which is essential for photosynthesis.

AG1 and Magnesium?
AG1 contains a small but essential amount of magnesium glycinate, a highly bioavailable form of magnesium that the body can efficiently absorb.

Manganese

Why Manganese is Important
Manganese is an essential trace element important for bone formation, immune function, and blood sugar regulation. It also plays a crucial role in activating enzymes involved in the metabolism of amino acids, cholesterol, and carbohydrates.

Manganese-Rich Foods

• Whole grains like brown rice
• Nuts and legumes
• Leafy greens
• Pineapple
• Oatmeal

Good to Know
Manganese is used in manufacturing steel and other alloys because it increases the material’s hardness and strength.

AG1 and Manganese?
AG1 provides 0.4 μg of manganese per serving, covering 20% of your daily needs.

Molybdenum

Why Molybdenum is Important
Molybdenum is an essential trace element that plays a key role in detoxifying the body. It acts as a cofactor for several enzymes that help break down harmful substances. Molybdenum is particularly important for metabolizing sulfur-containing amino acids and breaking down purines, helping to maintain healthy uric acid levels.

Molybdenum-Rich Foods

• Legumes
• Grains
• Leafy vegetables
• Nuts and seeds

Good to Know
Molybdenum is not only vital for the human body but also plays a crucial role in technology: It is used in the steel industry to produce particularly durable and heat-resistant steels, which are used in aerospace applications where extreme conditions prevail.

AG1 and Molybdenum?
AG1 contains a small but significant amount of molybdenum to support daily nutritional needs.

Sodium

Why Sodium is Important
Sodium is an essential mineral responsible for regulating the body’s fluid balance, transmitting nerve impulses, and ensuring proper muscle function. It also plays a role in maintaining blood pressure and acid-base balance.

Sodium-Rich Foods

• Salt
• Meat and fish
• Dairy products
• Bread and baked goods

Good to Know
Sodium, the main mineral in table salt, has played a significant role in history. In ancient times, salt was so valuable that it was used as currency. The word “salary” comes from the Latin word “salarium,” referring to the salt rations given to Roman soldiers.

AG1 and Sodium?
AG1 contains a small but important amount of sodium to support daily nutritional needs.

Phosphorus

Why Phosphorus is Important
Phosphorus is critical for forming bones and teeth. It is also essential for energy production and storage in the body, as it is a component of ATP (adenosine triphosphate). Phosphorus also supports cell and tissue repair and is a key component of DNA and RNA.

Phosphorus-Rich Foods

• Dairy products like milk, cheese, and yogurt
• Meat and poultry
• Fish
• Nuts and seeds
• Legumes

Good to Know
Phosphorus plays an important role in agriculture as a fertilizer. It is a key component of phosphate fertilizers, which promote plant growth and increase crop yields. Interestingly, humans also excrete phosphate in their urine.

AG1 and Phosphorus?
AG1 provides 125 μg of phosphorus per serving, covering 18% of your daily needs. The phosphorus in AG1 comes from lecithin (soy), potassium salts of orthophosphoric acid, grape seed extract, broccoli powder, calcium salts of orthophosphoric acid, and beetroot powder.

Selenium

Why Selenium is Important
Selenium is an essential trace element important for many functions in the body. It contributes to normal immune system function and thyroid function, supports antioxidant protection of cells, and plays a role in reproduction and DNA synthesis.

Selenium-Rich Foods

• Seeds and nuts like Brazil nuts
• Fish and seafood
• Eggs
• Meat like poultry
• Whole grains

Good to Know
Selenium is used in the electronics industry to produce solar cells and semiconductors due to its unique electrical properties.

AG1 and Selenium?
AG1 provides 22 μg of selenium per serving, covering 40% of your daily needs.

Zinc

Why Zinc is Important
Zinc is an essential trace element that plays a central role in many biological processes. It supports the immune system, promotes wound healing, aids in DNA synthesis, and is important for growth and cell division.

Zinc-Rich Foods

• Meat
• Seafood
• Dairy products
• Legumes
• Nuts and seeds
• Whole grains

Good to Know
Zinc deficiency can impair the sense of taste, as zinc plays a key role in the function of taste receptors.

AG1 and Zinc?
AG1 provides 14 μg of zinc per serving, covering 140% of your daily needs.