Minerals — magnesium, zinc, selenium & more: authorised functions, clear labels
Minerals are essential inorganic nutrients the body needs in small daily amounts. Unlike vitamins, they are elements obtained from food (and, when convenient, from clearly labelled food supplements). On this page we describe minerals using wording permitted in Great Britain, so you’ll see phrases like “contributes to” and “maintenance of normal …” — the official, authorised functions.
General facts about minerals
- Elemental vs compound: labels may show the mineral compound (e.g., zinc citrate) and the elemental amount of the mineral itself (e.g., zinc 15 mg). The elemental amount is what %NRV refers to.
- %NRV context: %NRV (Nutrient Reference Value) helps you gauge per-serving amounts; individual needs vary — always follow on-pack directions.
- Forms & format: different salts (e.g., citrate, bisglycinate, picolinate) mainly affect the amount of elemental mineral per capsule/tablet and tolerability; check the label for serving size and directions.
- Stacking: if you use a multivitamin plus single minerals, check totals so you don’t unintentionally double up.
Magnesium (e.g., magnesium citrate)
Magnesium contributes to the reduction of tiredness and fatigue, electrolyte balance, normal energy-yielding metabolism, normal functioning of the nervous system, normal muscle function, normal protein synthesis, maintenance of normal bones and teeth, normal psychological function, and has a role in the process of cell division.
Zinc (e.g., zinc citrate)
Zinc contributes to normal function of the immune system, protection of cells from oxidative stress, maintenance of normal skin, hair and nails, maintenance of normal bones, normal vision, normal cognitive function, normal fertility and reproduction, maintenance of normal testosterone levels in the blood, normal metabolism of vitamin A, normal macronutrient, fatty acid and carbohydrate metabolism, normal protein synthesis, normal DNA synthesis, normal acid-base metabolism, and has a role in the process of cell division.
Selenium (e.g., selenomethionine)
Selenium contributes to normal function of the immune system, normal thyroid function, protection of cells from oxidative stress, maintenance of normal hair, maintenance of normal nails, and normal spermatogenesis.
Other minerals you may find here (or add soon)
Iron
Iron contributes to normal cognitive function, normal energy-yielding metabolism, normal formation of red blood cells and haemoglobin, normal oxygen transport in the body, reduction of tiredness and fatigue, normal function of the immune system, and has a role in the process of cell division.
Calcium
Calcium contributes to normal blood clotting, normal energy-yielding metabolism, normal muscle function, normal neurotransmission, normal function of digestive enzymes, maintenance of normal bones and teeth, and has a role in the process of cell division and specialisation.
Potassium
Potassium contributes to maintenance of normal blood pressure, normal functioning of the nervous system, and normal muscle function.
Iodine
Iodine contributes to normal cognitive function, normal energy-yielding metabolism, normal functioning of the nervous system, maintenance of normal skin, and normal production of thyroid hormones and normal thyroid function.
Copper
Copper contributes to maintenance of normal connective tissues, normal energy-yielding metabolism, normal functioning of the nervous system, normal hair and skin pigmentation, normal iron transport in the body, normal function of the immune system, and protection of cells from oxidative stress.
Chromium
Chromium contributes to maintenance of normal blood glucose levels and normal macronutrient metabolism.
Manganese
Manganese contributes to normal energy-yielding metabolism, maintenance of normal bones, normal formation of connective tissue, and protection of cells from oxidative stress.
Phosphorus
Phosphorus contributes to normal energy-yielding metabolism, normal function of cell membranes, and maintenance of normal bones and teeth.
Molybdenum
Molybdenum contributes to normal sulphur amino acid metabolism.
Who might consider a mineral supplement?
- Diet patterns: people who eat little or no dairy (calcium), limited seafood (iodine, selenium), or plant-based diets (iron, zinc, iodine) may prefer clearly labelled mineral products for convenience.
- Training & perspiration: those with high perspiration from exercise or heat often prioritise routines that include minerals involved in electrolyte balance (e.g., magnesium) and normal muscle function (e.g., potassium, magnesium).
- Convenience: once-daily formats help maintain consistent intake as directed on the label.
- Life stages: needs can vary across life stages; always follow the label and seek professional advice where appropriate.
This section gives lifestyle contexts only. It does not claim diagnosis, treatment or prevention of disease and remains within authorised-wording principles.
How to choose confidently
- Check the elemental amount per capsule/tablet and the serving size.
- Review the form (e.g., citrate/bisglycinate/picolinate) and your tolerance; follow directions for use.
- Look for suitability & quality cues such as vegan/vegetarian status, UK-made and GMP references.
- Combine wisely: if using multiple products, read labels to manage totals (%NRV) and timing.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. Keep out of the reach of children. If you are pregnant, breastfeeding, taking medication or under medical supervision, seek professional advice before use.