Minerals are part of the seven essential nutrients for human beings: water, carbohydrates fats proteins vitamins and dietary fibers. But minerals are fundamentally different — they exist in atoms and have the most complicated physiological effects.

What are minerals?

The six major nutrients are also, except water despite its simplicity, chemical compounds (i.e., H₂O). But minerals refer to the elements in periodic table. On Earth, all things come down to these different permutations of elements.

More than 60 chemical elements have been identified in the human body. Except carbon, hydrogen, oxygen and nitrogen; all these elements become inorganic minerals The first six nutrients — and even water — float thus cyclically in the organism via four key elements; whereas minerals include over 60 entries.

Seven macroelements - calcium (Ca), phosphorus (P), potassium (K), sulfur (S), sodium (Na), chlorine (Cl) and magnesium (Mg) — make up 60-80 percent of the body's mineral mass yet less than 5 percent of total weight. Trace elements (like iron, zinc, copper manganese iodine cobalt strontium chromium selenium) make up less than 0.05% of the body weight but play important roles. These elements function as "IC cards," allowing biomolecules to operative: enzymes, hormones and structural proteins depend on mineral cofactors.

Do You Lack Minerals?

If you eat vegetables, meat, eggs and dairy every day, then it would be unlikely for most minerals to go deficient. Mineral requirements of the body are tiny — and because they have recycling mechanisms, deficiencies even fewer (except for calcium). A nationwide survey identified calcium as the only significant mineral deficiency in China.

Calcium is an exception

Adults aged 19–50 need 1,000 mg/day; this increases to 1,200 mg/day for postmenopausal women and the elderly. Dairy products like milk, yogurt and cheese; green leafy vegetables such as kale and bok choy; fortified foods such tofu or cereals are good sources. Those who avoid dairy can use calcium citrate or carbonate supplements (providing 500-600 mg of elemental calcium per dose, taken with food).

The Fallacy of Mineral Testing

Preventive mineral testing in adults and children is unnecessary, misleading. In 2013, due to large-scale overdiagnosis and supplement marketing predation, the National Health Commission of China has banned regular mineral testing for children. Hair or blood samples are unreliable; minerals in the body don't distribute evenly across tissues, just what few have been sampled.

Fake Supplements for Elderly

Scare campaigns now target the elderly — scare tactics exaggerating link between trace element deficiencies (e.g. ‘selenium deficiency causes cancer’) and cure-all claims. Unless you have diagnosed conditions (e.g., malabsorption syndromes and chronic kidney disease), most people do not need supplements.

Reasonable Logic

Human beings evolved with the elemental composition of our planet. If regional soil is deficient in certain elements, human local deficiency occurs (e.g. iodine-deficient goiter) Some people can get by with just a varied diet, drawing foods from different regions.

When to Consider You Might be Deficient?

Only if you have specific symptoms:

- Tiredness, pale complexion → Iron

- Muscle cramps, irregular heartbeat → magnesium/potassium

Bone pain and fractures → Calcium/Vitamin D. Have tests done by doctors; do not self-diagnose with vague statements.