You can use this page to find out what these minerals do, how much you need, how to get them through a healthy, balanced diet and what happens if you have too much.
We can’t make minerals in our body so we must get them from our diet.
Minerals
Minerals are essential nutrients that our bodies need in small amounts to function properly and stay healthy
Minerals and a healthy diet
Minerals and food sources
Our bodies need many kinds of minerals in small amounts to stay healthy and support important functions. These include:
- calcium
- phosphorous
- magnesium
- sodium chloride (salt)
- potassium
- iron
- zinc
- iodine
- selenium
- copper
What does it do?
- helps build strong bones and teeth
- helps muscles contract and plays a role in keeping a healthy heartbeat
- helps makes sure blood clots normally
What are good sources and how much do I need?
Dairy products such as milk, yogurt and cheese are a good source of calcium, but it is also found in other foods:
- green leafy vegetables such as broccoli, cabbage and okra
- although there is calcium in spinach, it is difficult for your body to absorb
- soya beans and products with added calcium, such as tofu
- fortified non-dairy alternative milks
- nuts
- bread and anything made with fortified flour
- fish where you eat the bones, such as sardines and canned salmon
Adults need 700mg of calcium a day. You should be able to get all the calcium you need from your daily diet.
What happens if I have too much?
Taking high doses of calcium could lead to stomach pain and diarrhoea.
You should be able to get all the calcium you need by eating a varied and balanced diet. But if you decide to take calcium supplements it's important not to take too much because this could be harmful.
Taking 1500mg or less of calcium supplements a day is unlikely to cause any harm.
What does it do?
- helps build strong bones and teeth
- helps release the energy from the food we eat
What are good sources and how much do I need?
Phosphorous can be found in:
- red meat such as beef, lamb and pork
- dairy products
- fish
- poultry
- bread
- rice
- oats
Adults need 550mg pf phosphorous a day. You should be able to get all the phosphorous you need from your daily diet.
What happens if I have too much?
Taking high doses of phosphorus supplements for a short time can cause diarrhoea or stomach pain.
You should be able to get all the phosphorous you need by eating a varied and balanced diet. But if you decide to take phosphorous supplements it's important not to take too much because this could be harmful.
Taking 250mg or less of phosphorous supplements a day is unlikely to cause any harm.
What does it do?
- helps turn the food we eat into energy
- supports muscle and nerve function
- helps maintain healthy bones
Magnesium is a mineral found in a wide variety of foods. This includes:
- green leafy vegetables such as spinach
- nuts
- bread
- meat and fish
- dairy products
How much do I need?
You should be able to get all the phosphorous you need from your daily diet. This is:
- 300mg a day for men
- 270mg a day for women
What happens if I have too much?
Taking high doses of magnesium for a short time can cause diarrhoea. There isn't enough evidence to say what the effects might be of taking high doses of magnesium for a long time.
You should be able to get all the magnesium you need by eating a varied and balanced diet. But if you decide to take magnesium supplements it's a good idea not to take too much because this could be harmful.
Taking 400mg or less of magnesium supplements a day is unlikely to cause any harm.
It is important to be aware of how much salt you eat, as too much can increase your blood pressure and risk of other health problems. Learn more about how salt impacts our health, how much we should have, and tips for reducing our salt intake.
What does it do?
- helps control the balance of fluids in the body
- helps lower blood pressure
- supports nerve and muscle function
What are good sources and how much do I need?
Potassium can be found in most types of food including:
• Fruit such as bananas
• Vegetables such as broccoli, parsnips and brussels sprouts
• Pulses
• Nuts and seeds
• Meat, fish and shellfish
Adults need 3500mg of potassium a day. You should be able to get all the potassium you need from your daily diet.
What happens if I have too much?
Taking too much potassium can cause stomach pain, nausea and diarrhoea.
You should be able to get all the potassium you need by eating a varied and balanced diet. But if you decide to take potassium supplements it's important not to take too much because this could be harmful.
Taking 3700mg or less of potassium supplements a day is unlikely to cause any harm.
However, older people may be more at risk of harm from potassium. This is because, as we get older, our kidneys may become less able to remove potassium from our blood. Therefore, older people shouldn't have potassium supplements unless on medical advice.
What does it do?
- helps make red blood cells, which carry oxygen around the body
What are good sources?
Good sources of iron include:
- dark green leafy vegetables such as watercress and curly kale
- meat
- liver, although liver is a good source of iron, if you're pregnant, you should avoid eating it because of the amount of vitamin A it contains
- beans
- nuts
- dried fruit such as apricots
- wholegrains such as brown rice
- fortified breakfast cereals
- soybean flour
Spinach is a good source of iron, but it contains a substances that make it harder for the body to absorb the iron effectively. Tea and coffee also contain similar substances, so cutting back on them could help to improve iron levels.
How much do I need?
You should be able to get all the iron you need from your daily diet. This is:
- 8.7mg a day for men
- 14.8mg a day for women aged 19 to 50 years
- 8.7mg a day for women aged over 50 years
Women having periods after the age of 50 may need 14.8mg. Women who lose a lot of blood during their monthly period may need to think about taking iron supplements. Contact your GP or a registered dietitian for more advice.
What happens if I have too much?
The side effects of taking high doses of iron include constipation, nausea, vomiting and stomach pain.
Very high doses of iron can be fatal, particularly if taken by children, so always keep any iron supplements out of the reach of children.
Most people should be able to get all the iron they need by eating a varied and balanced diet. But if you decide to take iron supplements it's a good idea not to take too much because this could be harmful. Continue to take a higher dose if this is under medical advice.
Taking 17mg or less of iron supplements a day is unlikely to cause any harm.
What does it do?
- helps make new cells
- helps us process the food we eat
- helps with the healing of wounds
What are good sources?
Zinc can be found in:
- meat
- shellfish
- dairy products such as milk and cheese
- bread
- cereal products such as wheatgerm
How much do I need?
You should be able to get all the zinc you need from your daily diet. This is:
- 9.5mg a day for men
- 7mg a day for women
What happens if I have too much?
Taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to anaemia (your blood can’t carry enough oxygen around your body) and weakening of the bones.
You should be able to get all the zinc you need by eating a varied and balanced diet. But if you decide to take zinc supplements it's important not to take too much because this could be harmful.
Do not take more than 25mg of zinc supplements a day unless advised by a doctor.
What does it do?
- helps make thyroid hormones which help keep cells and the metabolic rate healthy
What are good sources and how much do I need?
Iodine can be found in seawater, rocks and in some types of soil. Good sources include:
- cow’s milk and dairy products
- sea fish
- shellfish
- cereals and grains. The amount in cereals and grains vary depending on the amount of iodine in the soil where the plants are grown
Adults need 0.14mg of iodine a day. You should be able to get all the iodine you need from your daily diet.
What happens if I have too much?
Taking high doses of iodine for long periods of time could change the way your thyroid gland works. This can lead to a wide range of different symptoms, for example, changes in weight.
You should be able to get all the iodine you need by eating a varied and balanced diet. But if you decide to take iodine supplements it's important not to take too much because this could be harmful.
Taking 0.5mg or less of iodine supplements a day is unlikely to cause any harm.
What does it do?
- plays an important role in our immune system's function
- helps make thyroid hormones which help keep cells and the metabolic rate healthy
- supports reproductive health
- helps to prevent damage to cells and tissues
What are good sources?
Selenium can be found in:
- brazil nuts
- fish
- meat
- bread
- eggs
How much do I need?
If you regularly eat good sources of selenium, you should be able to get all the selenium you need from your daily diet. This is:
- 0.075mg a day for men
- 0.06mg a day for women
What happens if I have too much?
Too much selenium causes selenosis, a condition that in its mildest form can lead to loss of hair, skin and nails.
You should be able to get all you need by eating a varied and balanced diet that regularly includes good sources of selenium. But if you decide to take selenium supplements it's important not to take too much because this could be harmful.
Taking 0.35mg or less a day of selenium supplements is unlikely to cause any harm.
What does it do?
- helps produce red and white blood cells
- is thought to be important for infant growth, brain development, the immune system and for strong bones
What are good sources and how much do I need?
Copper can be found in:
- nuts
- shellfish
- offal meats such as liver and kidney
Adults need 1.2mg of copper a day. You should be able to get all the copper you need from your daily diet.
What happens if I have too much?
Taking high doses of copper could cause stomach pain, sickness and diarrhoea. Over a long period, high doses might damage your liver and kidneys.
You should be able to get all the copper you need by eating a varied and balanced diet. But if you decide to take copper supplements it's a good idea not to take too much because this could be harmful.
Taking 1mg or less of copper supplements a day is unlikely to cause any harm.