Our bodies rely on many different minerals to function in a healthy way. Some minerals are classified as 'major' minerals, because they are needed by the body in large quantities. Other minerals are classified as trace minerals. These are still very important, but only needed in small amounts. Both major and trace minerals are essential for our body's metabolism, hormonal balance and general health.
The following recommended daily intakes (or 'RDI's') are based on the Australian National Health and Medical Research (NHMRC) guidelines. Other countries may have slightly different recommendations. We have also included information on minerals for conception, pregnancy and breastfeeding, as well as a list of some foods that contain these minerals. Most minerals are obtained through a
well-balanced and varied diet, therefore supplementing is rarely required. It is important to be aware that it is possible to overdose on some minerals, to levels that are toxic to the body.
Calcium
Iodine
Iron
Magnesium
Phosphorus
Potassium
Sodium (salt)
Zinc
Calcium
RDI
Overdosing
Conception, pregnancy and breastfeeding
Food sources
Calcium is classified as a 'major' mineral. In fact, it is the most abundant mineral in the human body and an important part of our nutritional needs. About 99% of the body's calcium is stored in our bones and teeth. Here, calcium combines with the mineral '
phosphorus' to make our bones and teeth dense and hard. The remaining 1% of calcium circulates in our body fluids and is necessary for muscle contraction, blood clotting, nerve impulse conduction and the regulation of many hormones. Calcium also activates a protein called 'calmodulin' in the body, which relays messages to specific body cells to help maintain normal blood pressure.
Our bones constantly absorb and release calcium. They act like a 'calcium bank' for our body. During childhood and adolescence our bones absorb more calcium than they release (for storage).