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Essential minerals ranked by clinical evidence, with effective dosages, safety ratings, and the health goals they support.
Essential mineral for oxygen transport and energy production — critical for those with deficiency, especially women and athletes.
Essential trace mineral for thyroid hormone production — deficiency is common and affects metabolism, energy, and cognition.
Supports 300+ enzymatic reactions — critical for sleep, stress response, muscle function, and cognitive health.
Primary intracellular electrolyte that regulates blood pressure, nerve transmission, and muscle contraction — works in balance with sodium.
Involved in 300+ enzymatic reactions — supports immune defense, testosterone production, wound healing, and sleep quality.
Builds and maintains bone density while supporting muscle contraction, nerve signaling, and cardiovascular function.
Essential minerals (sodium, potassium, magnesium) that drive hydration, rehydration, and neuromuscular function — most useful when sweat, illness, or low-carb diets deplete fluid and salt.
Required for selenoprotein production that regulates thyroid hormones, powers glutathione peroxidase, and strengthens immune defense.
Trace mineral that influences testosterone metabolism, strengthens bone density, and supports cognitive function — often deficient in modern diets.
Cofactor for iron metabolism, connective tissue synthesis, and superoxide dismutase — must be balanced with zinc intake.
Trace mineral involved in collagen formation and connective tissue. Small RCTs of choline-stabilized orthosilicic acid suggest modest skin, hair, and nail benefits.
A magnesium form designed to raise brain magnesium, with early human RCTs showing modest cognitive (memory/reaction-time) benefit — but small, partly industry-funded trials and mixed, mostly self-reported sleep results keep the evidence emerging.
An essential trace mineral. Meta-analyses show modest, low-certainty improvements in blood sugar mainly in type 2 diabetes; evidence for weight, cravings, blood pressure and PCOS is weak or absent.
A bone-seeking mineral. The prescription salt strontium RANELATE cut fracture risk in large osteoporosis trials — but was restricted over cardiovascular (heart-attack) and clot risk, and the OTC strontium CITRATE sold as a supplement is a different, far less studied salt. Also falsely inflates bone-density scans.
Cofactor for mitochondrial superoxide dismutase (MnSOD) and enzymes involved in bone formation, blood clotting, and macronutrient metabolism.
Krebs-cycle metabolite marketed for longevity. Honest verdict: lifespan and biological-age evidence is almost entirely preclinical (worms, mice). Human data is limited to a small bone-marker RCT and a trial that only tested recruitment feasibility — no completed human longevity outcomes.
An essential trace mineral and enzyme cofactor (sulfite oxidase, xanthine oxidase). The honest verdict: the biochemistry is solid, but deficiency is extremely rare and almost no RCTs test supplementation for any health outcome — so added benefit in well-fed people is unproven.