⚡ Minerals

Essential mineral involved in over 300 enzymatic reactions. Estimated 50-80% of the population is deficient. Critical for sleep, muscle function, and stress management.

200-400mg elemental magnesium daily

Essential trace mineral involved in immune function, testosterone production, wound healing, and over 100 enzymatic reactions.

15-30mg daily

Iron is an essential mineral critical for oxygen transport, energy production, and cognitive function. It is particularly important for individuals at risk of deficiency, including vegans, vegetarians, and those with certain medical conditions. Proper supplementation can restore depleted iron stores and improve symptoms of anaemia.

8-18 mg daily for adults (varies by age and gender)

Selenium is an essential trace mineral that functions as a cofactor for selenoproteins, including glutathione peroxidase, which protects cells from oxidative damage. It plays crucial roles in thyroid hormone metabolism, immune function, and reproductive health. Most people obtain adequate selenium through diet, particularly from Brazil nuts, fish, and eggs.

55–200 mcg daily

Iodine is an essential trace mineral critical for thyroid hormone synthesis and metabolic regulation. It is required for proper cognitive development, energy production, and maintaining healthy thyroid function throughout life.

150 micrograms daily for adults

Copper is an essential trace mineral required for iron metabolism, collagen formation, and neurological function. It acts as a cofactor for numerous enzymes and plays a critical role in energy production and immune system support.

0.9–1.3 mg daily

Manganese is an essential trace mineral critical for bone development, metabolism, and antioxidant defence through the enzyme manganese superoxide dismutase (MnSOD). It plays important roles in collagen synthesis, wound healing, and blood sugar regulation, though deficiency is rare in developed countries due to adequate dietary intake.

1.8–2.3 mg daily

Chromium is an essential trace mineral that plays a crucial role in regulating blood sugar levels and supporting carbohydrate metabolism. It enhances insulin function and may help reduce cravings for refined carbohydrates. Evidence for benefits beyond glucose control remains limited.

200-400 mcg daily

Boron is a trace mineral that plays a role in bone health, cognitive function, and hormone regulation. While essential for plants, its necessity in human nutrition remains debated, though emerging evidence suggests benefits for bone density and testosterone levels.

1-3 mg daily

Methylsulfonylmethane (MSM) is an organic sulphur compound found naturally in plants, animals, and humans. It is commonly supplemented for joint health, skin quality, and connective tissue support. Evidence supporting its efficacy is mixed, with some studies showing modest benefits for osteoarthritis and exercise recovery.

1,000-3,000 mg daily in divided doses

Potassium is an essential mineral and electrolyte critical for maintaining healthy blood pressure, heart function, and muscle contractions. It works synergistically with sodium to regulate fluid balance and nerve signal transmission throughout the body. Adequate potassium intake is vital for cardiovascular health and overall physiological function.

2,600-3,400 mg daily

Calcium is an essential mineral critical for bone and teeth health, muscle function, and nerve transmission. It plays a vital role in maintaining structural integrity and supporting numerous physiological processes throughout the body.

800-1000 mg daily

Phosphorus is an essential mineral that works alongside calcium to build and maintain strong bones and teeth. It plays a crucial role in energy production, cell growth, and the regulation of acid-base balance in the body.

800-1000 mg daily

Fulvic acid is an organic compound derived from decomposed plant matter and soil that acts as a natural chelator and nutrient transporter. It is claimed to enhance mineral absorption, support gut health, and provide antioxidant benefits, though human clinical evidence remains limited.

250–500 mg daily

Chondroitin is a naturally occurring compound found in cartilage that helps maintain joint structure and may reduce cartilage breakdown. It is commonly used to support joint health and mobility, particularly in individuals with osteoarthritis. Evidence for its effectiveness is mixed, with some studies showing modest benefits whilst others show minimal difference from placebo.

800–1,200 mg daily

Sea kelp is a nutrient-dense brown seaweed rich in iodine, minerals, and polysaccharides that supports thyroid function and metabolic health. It provides a natural source of trace elements including potassium, calcium, and magnesium whilst containing bioactive compounds like fucoidan and alginic acid.

1-2 grams daily

Humic acid is an organic compound derived from humus found in soil and sediment, proposed to enhance nutrient absorption and support cellular health. It functions as a natural chelating agent and bioavailability enhancer, though human research remains limited. Traditional use in some cultures contrasts with modest scientific evidence for specific health claims.

500–2000 mg daily

Chondroitin sulfate is a naturally occurring compound found in cartilage that is commonly used to support joint health and mobility. It is often combined with glucosamine and is particularly popular for managing osteoarthritis and maintaining cartilage integrity.

800–1200 mg daily

Dulse is a nutrient-dense red seaweed rich in iodine, potassium, and trace minerals that supports thyroid function and overall mineral balance. It is traditionally consumed as a whole food supplement and is valued for its mineral bioavailability and potential health-promoting compounds.

1-2 grams daily

Chromium picolinate is a bioavailable form of chromium that plays a role in glucose metabolism and insulin signalling. It is commonly used to support blood sugar regulation and may help reduce cravings for carbohydrates and sweets.

200 mcg daily

Vanadium is a trace mineral that plays a role in bone metabolism and insulin sensitivity, though human requirements remain unclear. Evidence for supplementation benefits in healthy individuals is limited, with most research conducted in animal models or diabetic populations.

10-30 mcg daily

Strontium is a trace mineral structurally similar to calcium that accumulates in bone tissue. It has been studied primarily for its potential to support bone density and reduce fracture risk, particularly in postmenopausal women. Limited clinical evidence supports its efficacy compared to established osteoporosis treatments.

680 mg daily

Lithium orotate is a mineral supplement combining lithium with orotic acid, purported to support mood regulation and cognitive function. It is used as a milder alternative to pharmaceutical lithium carbonate, though evidence for efficacy at lower doses remains limited.

1-5 mg elemental lithium daily

Electrolyte powder is a formulated blend of essential minerals including sodium, potassium, magnesium, and calcium, designed to replenish fluids and maintain proper hydration and cellular function. Commonly used by athletes and during intense physical activity or heat exposure.

1-2 servings (5-10g) mixed with 250-500ml water daily

Molybdenum is an essential trace mineral that functions as a cofactor for several important enzymes involved in amino acid metabolism, detoxification, and nucleotide synthesis. Most people obtain sufficient molybdenum from dietary sources, making supplementation unnecessary for general health. It plays a crucial role in breaking down purines and converting amino acids into usable forms.

45-100 mcg daily

Germanium is a trace mineral found in small amounts in foods and supplements, claimed to support immune function and oxygen utilisation. However, scientific evidence for health benefits in humans is limited, and safety concerns exist regarding certain organic germanium compounds.

50-150 mg daily

Silicon is a trace mineral essential for bone health, collagen synthesis, and connective tissue integrity. It supports hair, skin, and nail quality whilst playing a role in bone mineralisation and strength. Despite its importance, dietary intake is often suboptimal in modern diets.

10-40 mg daily

Rubidium is a trace mineral with limited established biological roles in humans. Research into its supplementation remains sparse, with most interest coming from theoretical cellular function studies rather than clinical evidence.

1-4 mg daily

Cesium is a naturally occurring alkali metal found in trace amounts in foods and drinking water. It has been promoted in alternative medicine for various health claims, though scientific evidence supporting supplementation is limited and safety concerns exist.

Not established

Zinc acetate lozenges are a popular over-the-counter supplement designed to support immune function and potentially reduce the duration of cold symptoms. The acetate form provides bioavailable zinc in a convenient lozenge format for oral absorption.

13-25 mg elemental zinc per lozenge, every 2-3 hours

Magnesium bisglycinate is a highly absorbable chelated form of magnesium bound to the amino acid glycine, offering superior bioavailability compared to inorganic magnesium salts. This combination provides the relaxation and mineral benefits of magnesium whilst the glycine component may enhance absorption and provide additional calming effects.

200–400 mg elemental magnesium daily

Silica Bamboo Extract is a natural source of bioavailable silica derived from bamboo plants, commonly used to support connective tissue health and structural integrity. It contains organic silica that may promote bone strength, skin elasticity, and hair and nail quality.

5-10 mg silica daily

Calcium D-glucarate is a naturally occurring compound found in fruits and vegetables that supports the body's glucuronidation detoxification pathway. It works by enhancing the elimination of harmful substances and excess hormones through the liver and kidneys.

500–1000 mg daily

Calcium D-glucarate is a naturally occurring compound found in cruciferous vegetables that supports the body's detoxification processes, particularly glucuronidation pathways. It may help maintain healthy hormone metabolism and liver function by promoting the elimination of unwanted compounds through bile.

500-1000mg daily

Essential minerals that carry electric charge in your body fluids. Include sodium, potassium, magnesium, and calcium. Critical for hydration, nerve function, and muscle contraction.

1 serving (packet or tablet) during/after exercise