Microminerals

Microminerals, or trace minerals, are minerals required by the human body in small amounts to support essential biological processes. They are distinguished from macrominerals, which are needed in larger quantities. Daily requirements for microminerals are typically in micrograms to milligrams.

Commonly recognized microminerals include iron, zinc, copper, manganese, iodine, selenium, chromium, molybdenum, and cobalt (as part of vitamin B12). Fluoride is sometimes categorized as essential for dental health, but its classification varies by organization.

Functions: iron enables oxygen transport in hemoglobin; iodine is necessary for thyroid hormone synthesis; selenium is a component of antioxidant enzymes; zinc serves as a cofactor in many enzymes and supports immune function; copper participates in iron metabolism and connective tissue formation; manganese and chromium participate in metabolic pathways; molybdenum acts as a cofactor for several enzymes; cobalt is a component of vitamin B12; fluoride helps protect tooth enamel.

Dietary sources include meat, seafood, dairy, grains, legumes, nuts, seeds, and fortified foods. Absorption is influenced by the mineral’s chemical form and interactions with other nutrients; vitamin C enhances iron absorption, while phytates can reduce it. Mineral balance is important, as excess intake of one can impair others (for example, high zinc intake can reduce copper absorption).

Deficiency of microminerals can lead to specific health problems such as iron-deficiency anemia, goiter from iodine deficiency, or impaired immune function. In many populations, deficiencies are less common due to varied diets and fortification. However, excessive supplementation carries safety risks and may cause toxicity.