Minerals

What are minerals and why does your body need them?

Minerals are inorganic elements that the body requires for proper function but cannot produce itself; therefore, we must obtain them through our diet or supplementation. They act as building blocks (for bones and teeth), transmitters of nerve signals, and cofactors for hundreds of enzymes—essential components that kickstart critical biochemical reactions.

Note: While the technically correct term is mineral substances, most people refer to them simply as minerals, so we will use these terms interchangeably throughout this text.

They are divided into two groups:

• Macrominerals are needed in larger quantities, typically hundreds of milligrams daily. This group includes magnesium, calcium, potassium, sodium, and phosphorus.
• Trace elements (microminerals) are required in tiny amounts—often just milligrams—yet their deficiency can have significant health impacts. These include zinc, iron, selenium, chromium, iodine, copper, and manganese.

A major advantage of minerals is their solid scientific backing. Unlike many herbal extracts, most minerals have approved health claims from the European Food Safety Authority (EFSA, Regulation No. 432/2012). For example, when we state that magnesium contributes to the reduction of tiredness and fatigue, it is not just marketing—it is an officially recognised fact.

Explore our complete range of micronutrient supplements in the vitamins and minerals section.

Macrominerals

Magnesium

If you only choose one mineral, magnesium is the most common choice. It participates in over 300 enzymatic reactions and is among the most well-researched minerals. According to the EFSA, magnesium contributes to a reduction in tiredness and fatigue, normal muscle and nervous system function, normal psychological function, and electrolyte balance.

Magnesium for sleep is a popular topic. A meta-analysis of clinical studies in older adults found that magnesium supplementation reduced sleep onset time by an average of 17 minutes compared to a placebo (Mah & Pitre, 2021). Furthermore, an older randomised study noted improvements in sleep quality and increased melatonin levels (Abbasi et al., 2012).

Magnesium comes in many forms, with organic forms (citrate, chelates) being better absorbed than inorganic oxide (Pardo et al., 2021). If you are looking for the highest quality magnesium, look for chelates or citrates rather than the cheaper oxide.

Tip: View our full selection in our dedicated category: magnesium.

Calcium

Calcium is the most abundant mineral in the body and the primary building block of bones and teeth.

The EFSA confirms that:

• calcium is needed for the maintenance of normal bones and teeth,
• contributes to normal muscle function,
• contributes to normal neurotransmission.

It is particularly beneficial if you do not regularly consume dairy products, are a post-menopausal woman, or have an increased need for calcium. Regarding forms, calcium citrate is well-absorbed even on an empty stomach, while calcium carbonate is best taken with a meal. For proper storage of calcium in the bones, combining it with vitamin D and vitamin K2 is recommended.

Potassium

Potassium is a key electrolyte that, alongside sodium, regulates fluid balance, blood pressure, and nerve signal transmission. According to the EFSA, potassium contributes to the normal functioning of the nervous system, normal muscle function, and the maintenance of normal blood pressure.

Most potassium should be obtained from diet (fruits, vegetables, legumes), which is why it often appears in supplements in reasonable doses as part of electrolyte blends.

Tip: If you are focusing on hydration and electrolytes around training, explore our hydration and electrolytes category.

Microminerals or Trace Elements

Zinc

Zinc is a trace element with an exceptionally broad scope—its effects range from immune support and skin and hair health to fertility. The EFSA states that zinc contributes to:

• normal immune system function,
• protection of cells from oxidative stress,
• the maintenance of normal hair, nails, and skin,
• normal fertility and reproduction, and
• the maintenance of normal testosterone levels in the blood.

It is best known for its role in immune support. A meta-analysis of randomised studies found that oral zinc lozenges reduced the duration of the common cold in adults by an average of 2.6 days (Science et al., 2012). It is often a key ingredient in ZMA supplements, where, combined with magnesium and vitamin B6, it aids recovery and sleep quality after intense training.

Let's be realistic: The effect depends on the form, dosage, and timely intake. Zinc also helps protect cells from oxidative stress. The most bioavailable forms are zinc bisglycinate and other chelates.

Iron

Iron is indispensable for red blood cell formation and oxygen transport. The EFSA confirms that iron contributes to the normal formation of red blood cells and haemoglobin, normal oxygen transport in the body, and the reduction of tiredness and fatigue. Iron deficiency is one of the most common deficits, especially among women, vegetarians, and athletes.

Important safety notice: supplement iron with purpose, ideally only after a blood test confirms a deficiency. Excess iron is difficult for the body to eliminate and can be risky for predisposed individuals.

If you take iron, choose a highly absorbable form (e.g., bisglycinate) and combine it with vitamin C, which significantly increases the absorption of non-haem iron from plant sources. Conversely, calcium reduces iron absorption, so do not take them at the same time.

Selenium

Selenium is a trace element closely linked to thyroid function and antioxidant defence. According to the EFSA, selenium contributes to normal immune system function, protection of cells from oxidative stress, normal thyroid function, and the maintenance of normal hair and nails. It is often combined with zinc; the selenium and zinc duo is popular for immune and skin health. Selenomethionine is a highly absorbable form.

Chromium

Chromium is a trace element involved in the metabolism of sugars and fats. The EFSA states that chromium contributes to normal macronutrient metabolism and the maintenance of normal blood glucose levels. In supplements, it most frequently appears as chromium picolinate.

Iodine

Iodine is essential for the thyroid gland and the production of its hormones, which regulate the body's entire metabolism. According to the EFSA, iodine contributes to the normal production of thyroid hormones and normal thyroid function, normal energy-yielding metabolism, and normal cognitive function.

Multiminerals: Supplements combining multiple minerals

Just as there are multivitamins, there are multiminerals. If you do not want to manage each mineral individually and want a supplement as an “insurance policy” for your health, this may be a good choice.

The keyword to look for is chelate. This refers to a mineral bound to an amino acid, making it more usable for the body and generally gentler on digestion than standard inorganic salts. Athletes particularly appreciate multiminerals during periods of higher physical load and sweating, when mineral loss increases.

Comparison of key minerals

How to supplement minerals? Focus areas for selection

Choosing minerals is not about finding the lowest price, but about ensuring they are actually absorbed. Check this list:

• Watch the form, not just the content. For many minerals, organic and chelated forms (bisglycinate, citrate, malate) have better bioavailability than inorganic forms (oxide, carbonate). Do not look only at the milligram count on the label.
• Consider interactions. Calcium reduces the absorption of iron and zinc; do not take them at the same time. Conversely, vitamin C increases iron absorption, and vitamin D with K2 helps with calcium utilisation. Space out your calcium, magnesium, and zinc throughout the day.
• Watch the timing. Many prefer magnesium in the evening to support relaxation and sleep, while iron is best absorbed on an empty stomach (if tolerated).
• Supplement by need, not blindly. For iron and iodine, it is reasonable to base intake on blood tests. More is not always better, and upper safety limits exist.
• Minerals are available as tablets, capsules, and powder.
• Choose according to lifestyle. Vegans and vegetarians should pay special attention to iron and zinc; athletes to magnesium and electrolytes.

Minerals: The takeaways

Minerals are the silent heroes of your health. Without them, strong bones cannot be built, muscles cannot regenerate, and neither nerve signals nor immune responses can occur. Whether you are struggling with fatigue, cramps, poor sleep, or simply want to provide your body with a reliable foundation, the key is the same: select the right mineral in the correct and highly absorbable form and supplement it thoughtfully.

We must also add that supplements are not a substitute for a varied diet or medication. If you are taking medication, are pregnant, breastfeeding, or have a chronic condition (especially kidney issues), consult your doctor before taking higher doses of minerals.

Choose minerals exactly according to your needs at BodyWorld.eu, from magnesium in chelated form to zinc and selenium for immunity, through to practical multiminerals for everyday use. And don't forget to check out our latest deals and discounts.