Minerals are inorganic nutrients essential for building bones, teeth, blood, enzymes, and neurotransmitters. Needed in tiny amounts, they are non-negotiable for health—and cannot be made in the body.
Why Are Minerals So Important?
1. They Build the Body’s Structure Calcium and magnesium make up 99% of bones and teeth. → Example: Calcium deficiency → osteoporosis.
2. They Power Life’s “Switches” Sodium and potassium transmit electrical signals in nerves and muscles. → Example: Potassium deficiency → arrhythmia.
3. They’re Parts of Enzymes and Hormones Iron carries oxygen (hemoglobin); zinc is in over 300 enzymes. → Example: Zinc deficiency → weak immunity, loss of taste.
16 Essential Minerals (Japanese Dietary Reference Intakes)
Mineral
Key Roles
Deficiency
Excess
Calcium
Bones, nerves
Osteoporosis, spasms
Constipation, kidney stones
Magnesium
Bones, enzymes
Cramps, irregular heartbeat
Diarrhea
Phosphorus
Bones, DNA, energy
Rare (bone softening)
Blocks calcium
Sodium
Fluid balance
Low sodium
High blood pressure
Potassium
Fluid, muscle
Weakness, arrhythmia
High potassium
Iron
Oxygen transport
Anemia
Hemochromatosis
Zinc
Immunity, DNA
Growth issues, hair loss
Copper deficiency
Copper
Iron use, tissue
Anemia, nerve issues
Liver damage (rare)
Iodine
Thyroid hormones
Goiter, cretinism
Thyroid dysfunction
Selenium
Antioxidant, thyroid
Muscle pain
Hair/nail loss
Manganese
Bone, metabolism
Rare (joint issues)
Nerve damage
Molybdenum
Enzyme cofactor
?Esophageal cancer risk
Copper deficiency
Chromium
Insulin function
Glucose intolerance
None
Others
Fluoride (teeth), silica (tissue)
Minerals Japanese People Often Lack
Mineral
At Risk
Reason
Calcium
Low dairy, elderly
Intake <70% of goal (national survey)
Iron
Menstruating women, vegetarians
Blood loss, low plant-iron absorption
Magnesium
Processed food eaters
Lost in refining
Zinc
Elderly, heavy drinkers
Poor absorption, high excretion
______________________________
Conclusion: Balance & Absorption Matter
“Minerals don’t work alone—they interact.”
* Calcium + Vitamin D → better bone uptake
* Iron + Vitamin C → 3–6x absorption
* Too much sodium → worsens potassium loss
Tips
* Seaweed, small fish, tofu → Ca + Mg
* Liver, red meat, hijiki → Fe + Zn
* Less salt + more veggies → balanced Na/K
* Supplements: only after blood tests + doctor’s OK
Minerals are the silent architects of the body. Build them daily, meal by meal—that’s the foundation of health.
