You eat your greens, prioritise whole foods and make a conscious effort to nourish your body. But are you actually getting all the essential minerals you need?

Even with a relatively balanced diet, it's possible to fall short on certain nutrients. The nutritional quality of our food, modern agricultural practices, dietary preferences, absorption and our individual requirements all influence how much we actually obtain and utilise.

Minerals are essential for everything from energy production and immune function to skin health, thyroid function, hormone regulation and maintaining strong bones. Unlike some other nutrients, our bodies cannot manufacture minerals, meaning we must obtain them through food or, when appropriate, supplementation.

So, which minerals deserve a little more attention?

Here are six essential minerals that may be missing from your diet, why they matter and how to ensure you're getting enough.

1. Zinc: For Skin, Immunity and Cellular Repair

Zinc is one of those hardworking trace minerals that plays a role in almost every aspect of our health.

It's essential for normal immune function, wound healing, skin integrity, DNA synthesis and the body's natural growth and repair processes. Zinc is also particularly relevant to skin health, helping maintain normal skin structure and supporting tissue repair.

Why might you be low in zinc?

Interestingly, Australia has some of the world's oldest and most heavily weathered soils. In certain agricultural regions, zinc levels or zinc availability to plants can be low, potentially influencing the zinc content of crops grown in those areas.

However, soil composition varies considerably, and your dietary choices are often a more important consideration.

Zinc from animal foods is generally more readily absorbed than zinc from plant sources. While legumes, wholegrains, nuts and seeds all contain zinc, they also contain naturally occurring compounds called phytates, which can reduce zinc absorption.

This makes zinc an important nutrient to consider if you follow a vegetarian, vegan or predominantly plant-based diet.

The best food sources of zinc:

• Oysters and other shellfish

• Red meat and poultry

• Eggs and dairy products

• Pumpkin seeds and hemp seeds

• Cashews, legumes and wholegrains

Worth knowing: Soaking, sprouting and fermenting certain legumes and grains can help reduce phytate levels and improve mineral bioavailability.

2. Magnesium: For Energy, Muscles and the Nervous System

Magnesium is involved in hundreds of enzymatic reactions throughout the body, making it one of the most important minerals for everyday wellbeing.

It contributes to normal energy metabolism, muscle and nerve function, blood glucose regulation, protein synthesis and bone health.

Why might you be low in magnesium?

One of the biggest contributors to inadequate magnesium intake is simply not consuming enough magnesium-rich whole foods.

Food processing and refining can substantially reduce magnesium content. For example, removing the bran and germ from wholegrains also removes a significant proportion of their naturally occurring minerals.

Certain medications, gastrointestinal conditions and higher alcohol intake can also affect magnesium status. Heavy exercise may increase magnesium losses through sweat, although the amount varies.

The best food sources of magnesium:

• Pumpkin seeds and chia seeds

• Almonds and cashews

• Cacao and dark chocolate

• Spinach and other leafy greens

• Beans, lentils and wholegrains

• Avocado

Worth knowing: Magnesium is important for normal nervous system and muscle function, which is one reason it is frequently discussed in relation to relaxation and sleep. However, supplementation isn't guaranteed to improve sleep if your magnesium intake is already adequate.

3. Calcium: For Bone Health and Healthy Ageing

We tend to associate calcium with strong bones and teeth, but its role extends much further.

Calcium is also essential for normal muscle contraction, nerve signalling, blood clotting and numerous cellular processes.

Our bones act as the body's primary calcium reservoir, and consistently inadequate calcium intake can compromise long-term bone health.

Why might you be low in calcium?

Calcium intake can be inadequate when diets lack a variety of calcium-rich foods. Many Australians have insufficient vitamin D levels, which can reduce calcium absorption. We also tend to eat very little fish with edible bones, such as sardines and canned salmon, and often don't consume enough calcium-rich green vegetables like kale and bok choy.

While dairy is commonly promoted as the main source of calcium, it is certainly not the only option, and a healthy calcium intake doesn't need to rely on dairy. Vitamin D3 is essential for calcium absorption, while vitamin K2 helps activate proteins involved in directing calcium into bones.

Calcium also becomes particularly important as we age, especially for women during and after menopause.

Declining oestrogen levels accelerate bone loss, making adequate calcium intake, alongside vitamin D and resistance exercise, particularly relevant for maintaining bone health.

The best food sources of calcium:

• Yoghurt, milk and cheese

• Calcium-set tofu

• Sardines and canned salmon with edible bones

• Calcium-fortified plant milks

• Tahini and almonds

• Calcium-rich leafy greens such as kale and bok choy

Worth knowing: Calcium content isn't the only consideration. Absorption matters too. For example, spinach contains calcium, but its high oxalate content means relatively little is absorbed.

4. Iodine: For Thyroid Function and Metabolism

Iodine may not receive as much attention as magnesium or zinc, but it's essential for healthy thyroid function.

The thyroid uses iodine to produce hormones that regulate metabolic activity and support normal growth and development.

Because our bodies cannot manufacture iodine, we rely entirely on dietary sources.

Why might you be low in iodine?

Iodine intake may be inadequate in people who consume little seafood or dairy and don't regularly use iodised salt.

This is particularly relevant for those following plant-based diets, as many dairy alternatives are not fortified with iodine.

In Australia and New Zealand, mandatory iodised salt in most commercial bread helps improve population iodine intake, although it doesn't necessarily guarantee adequate intake for everyone, especially if you avoid commercial bread and opt for organic sourdough,

Iodine requirements also increase significantly during pregnancy and breastfeeding because thyroid hormones are essential for fetal and infant development.

The best food sources of iodine:

• Fish and seafood

• Oysters and other shellfish

• Dairy products

• Eggs

• Iodised salt

• Certain seaweeds

Worth knowing: Seaweed is often promoted as an excellent natural iodine source, but iodine concentrations can vary enormously. Some varieties, particularly kelp, contain exceptionally high amounts, making excessive iodine intake a genuine consideration.

Both too little and too much iodine can interfere with thyroid function, so targeted supplementation is preferable to taking large doses without understanding your needs.

5. Selenium: For Antioxidant Protection and Thyroid Health

Selenium is a trace mineral required in relatively small amounts, but its role in the body is significant.

It contributes to normal immune function, thyroid hormone metabolism and antioxidant defence through specialised proteins known as selenoproteins.

These proteins help protect cells from oxidative damage and support several essential biological processes.

Why might you be low in selenium?

Unlike some nutrients, the selenium content of plant foods is heavily influenced by the soil in which they're grown.

This means two seemingly identical foods can contain quite different amounts of selenium depending on their geographical origin.

Selenium concentrations in soil vary across Australia and New Zealand, so it's difficult to assume that a particular plant food will consistently provide the same amount.

People who eat limited seafood, meat and eggs may need to pay closer attention to their intake, particularly if their diet lacks variety.

The best food sources of selenium:

• Brazil nuts

• Fish and seafood

• Meat and poultry

• Eggs

• Some wholegrains

Worth knowing: Brazil nuts are famously rich in selenium, but their selenium content can vary substantially. Eating large quantities regularly isn't advisable, as excessive selenium intake can be harmful.

More isn't always better, especially with trace minerals.

6. Iron: For Energy, Oxygen Transport and Cognitive Function

Iron is essential for producing haemoglobin, the protein in red blood cells responsible for transporting oxygen around the body.

It also contributes to normal energy metabolism, cognitive function and immune health.

Of all the minerals discussed here, iron is one where individual requirements can differ significantly.

Who is most at risk of low iron?

Iron deficiency is particularly relevant for menstruating women, especially those experiencing heavy periods, as well as pregnant women and people following vegetarian or vegan diets.

Blood loss, certain gastrointestinal conditions and impaired nutrient absorption can also contribute.

There are two main forms of dietary iron:

Haem iron, found in animal foods, is generally absorbed more efficiently.

Non-haem iron, found in plant foods, is more sensitive to other components of the diet.

For example, vitamin C can enhance non-haem iron absorption, while phytates in grains and legumes and polyphenols in tea and coffee can inhibit it.

The best food sources of iron:

• Red meat

• Liver and other organ meats

• Shellfish, poultry and fish

• Lentils and beans

• Tofu and pumpkin seeds

• Tahini and leafy greens

• Iron-fortified cereals and other foods

Worth knowing: Pairing plant-based iron sources with vitamin C-rich foods is a simple way to improve absorption. Think lentils with capsicum, tofu with broccoli or beans with a squeeze of lemon.

Iron is also one mineral that shouldn't be supplemented routinely without a clear reason. Excess iron can accumulate in the body and may be harmful, so supplementation is best guided by individual requirements and, where appropriate, blood testing.

Does Coffee Affect Mineral Absorption?

Your morning coffee may be part of your daily ritual, but timing can matter when it comes to iron.

Coffee contains polyphenols that can reduce the absorption of non-haem iron when consumed alongside a meal.

Tea can have an even greater inhibitory effect due to its polyphenol content.

This doesn't mean you need to give up either.

If you have low iron levels, consider enjoying your tea or coffee between meals rather than with iron-rich foods or iron supplements. Leaving approximately one to two hours between them is a practical approach.

It's also worth remembering that this effect is most relevant to non-haem iron. Coffee doesn't block the absorption of every mineral in the same way.

Food First, But Supplement Strategically

So, should everyone be taking mineral supplements?

Not necessarily.

A varied, nutrient-dense diet remains the foundation of good nutrition. But eating well doesn't always guarantee that every individual requirement is being met.

Our needs can change with age, dietary patterns, pregnancy, physical activity, medications and underlying health conditions. The amount of a mineral present in food also doesn't always reflect how much the body can absorb.

This is where a more personalised approach to supplementation can be useful.

Rather than taking everything just in case, consider which nutrients your diet consistently provides, which may be lacking and whether your circumstances place you at greater risk of inadequate intake.

Magnesium, selenium, iodine and calcium are four minerals that may deserve particular attention depending on your diet and life stage. However, they aren't supplements everyone automatically needs, and excessive intake of certain minerals can be harmful.

Where appropriate, working with a qualified healthcare professional can help you identify genuine nutritional gaps and choose suitable doses.

Frequently Asked Questions

What are the most common mineral deficiencies?

Iron, zinc, calcium, magnesium and iodine are among the minerals of nutritional concern in different populations. However, prevalence varies by country, age, sex and dietary habits. Inadequate intake doesn't always mean someone has a clinically diagnosed deficiency.

Can you be deficient in minerals even if you eat healthily?

Yes. A healthy diet can still be low in certain minerals if it excludes major food groups, lacks variety or doesn't meet your individual nutritional requirements. Absorption difficulties and increased physiological needs can also contribute.

What are the signs of mineral deficiency?

Symptoms depend on the mineral involved and the severity of the deficiency. They may include fatigue, weakness, changes in skin health, poor wound healing or muscle-related symptoms. However, these signs are not specific to mineral deficiencies, and some deficiencies cause no obvious symptoms.

Do vegetarians and vegans need mineral supplements?

Not everyone following a plant-based diet requires mineral supplementation, but zinc, iron, calcium, iodine and selenium deserve attention. Careful food selection, fortified foods and appropriate supplementation can help meet nutritional requirements.

Is it better to take a multivitamin or individual minerals?

It depends on your diet, health status and nutritional needs. A multivitamin may help cover some dietary gaps, while an individual mineral supplement may be more appropriate when a specific deficiency or increased requirement has been identified. Avoid combining multiple products without checking their total mineral content.

Can you take too many minerals?

Yes. Minerals such as iron, selenium, iodine and zinc can cause adverse effects when consumed in excessive amounts. Even calcium and magnesium supplements can create problems at high doses or in certain medical circumstances. Always consider total intake from food, fortified products and supplements.

The Takeaway: It's Not Just What You Eat, But What You Absorb

Good nutrition isn't about taking more supplements or chasing perfection with every meal.

It's about understanding what your body needs, recognising where your diet may be falling short and making informed decisions that support your health over time.

A food-first approach, supported by targeted supplementation when necessary, is often more valuable than simply adding another product to your routine.

The goal isn't to supplement everything. It's to nourish your body with what it actually needs.

This article is intended for general educational purposes and is not a substitute for individual medical or nutritional advice. Speak with a qualified healthcare professional before starting supplements, particularly if you are pregnant, breastfeeding, taking medication or managing a medical condition.