All Mineral Supplements: A-Z Guide
Your complete reference for every essential mineral — benefits, food sources, deficiency signs, and supplement recommendations.
🏆 Our Top-Tested Mineral Supplements
We've lab-tested and personally tried dozens of mineral supplements. Here are our #1 picks:
Macrominerals (Needed in Larger Amounts)
| Mineral | RDA | Best Form | Primary Benefits | Guide |
|---|---|---|---|---|
| Calcium | 1000-1200mg | Citrate | Bone health, muscle contraction | Overview |
| Magnesium | 310-420mg | Glycinate | Sleep, anxiety, muscle recovery | Full guide → |
| Potassium | 2600-3400mg | Citrate | Blood pressure, heart rhythm | — |
| Sodium | <2300mg | Sea salt | Fluid balance, nerve function | — |
| Phosphorus | 700mg | Dietary (rarely supplemented) | Bone health, energy (ATP) | — |
Trace Minerals (Needed in Smaller Amounts)
| Mineral | RDA | Best Form | Primary Benefits | Guide |
|---|---|---|---|---|
| Iron | 8-18mg | Bisglycinate | Energy, oxygen transport | Women's guide → |
| Zinc | 8-11mg | Bisglycinate | Immunity, skin, hormones | Full guide → |
| Copper | 0.9mg | Bisglycinate | Iron metabolism, connective tissue | — |
| Manganese | 1.8-2.3mg | Bisglycinate | Bone health, metabolism | — |
| Selenium | 55mcg | Selenomethionine | Thyroid, antioxidant defense | — |
| Iodine | 150mcg | Potassium iodide | Thyroid hormone production | — |
| Chromium | 20-35mcg | Picolinate | Blood sugar regulation | — |
| Molybdenum | 45mcg | Ammonium molybdate | Detoxification, enzyme function | — |
How to Choose What You Need
The best approach is to get a blood test and supplement based on actual deficiencies. However, some general guidelines:
- Everyone likely needs: Magnesium + Vitamin D3
- Women of childbearing age: Iron (get ferritin tested first)
- Plant-based diets: Zinc + Iron + Iodine + Selenium
- High stress/intense exercise: Magnesium + Zinc
- Thyroid concerns: Selenium + Iodine
💡 Start With the Basics
If you're new to mineral supplementation, start with magnesium glycinate (200-400mg at night) and vitamin D3 (2000-5000 IU in the morning). These two cover the most common deficiencies.
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