An Overview of Macrominerals (Major Minerals)

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December 29, 2019

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Minerals are vital for your body to keep you healthy. They have several various roles in your body, including keeping your brain, heart, bones, and muscles functioning optimally. They’re also vital for the production of hormones and enzymes. There are two types of minerals in your body: trace minerals (microminerals) and macrominerals (major minerals). Featured in this article are the macrominerals. They’re called macrominerals because you need to consume more than 100 mg/day for each macromineral. We have a separate article for microminerals.

Magnesium is needed for muscle contraction, making protein, immune system health, and nerve transmission. It’s also included in numerous biochemical reactions in your body.
- Clues for deficiency: Weakness, tiredness, loss of appetite, nausea, and vomiting.
- Sources: Legumes, leafy green vegetables, nuts and seeds, chocolate, artichokes, and seafood.
- Active form of supplementation: Magnesium oxide, magnesium citrate, and magnesium chloride.

Potassium is critical to the function of muscles and nerves, especially the ones in your heart.
- Clues for deficiency: Muscle cramps and spasms, palpitations (your heart beats faster and harder), weakness, numbness and tingling sensations in your hands and feet (called paraesthesia), constipation, and bloating.
- Sources: Fresh fruits (esp. bananas and avocados) and vegetables, whole grains, legumes, milk, and meat.
- Active form of supplementation: Potassium chloride. You should NOT be taking any form of potassium supplements on your own. They should only be taken under the direct supervision of your doctor.
Sodium is required for correct fluid balance in your body. It also plays a role in muscle contraction and nerve transmission.
- Clues for deficiency: Headache, nausea, vomiting, confusion, drowsiness, fatigue, lack of energy, muscle cramps, and seizures.
- Sources: Table salt, found in large quantities in several processed foods.
- Active form of supplementation: Sodium chloride tablets should only be taken under the direct supervision of your doctor.

Phosphorus is vital for healthy teeth and bones. It’s virtually found in every cell in your body and is part and parcel of the system responsible for maintaining acid-base balance.
- Clues for deficiency: Being deficient in phosphorus is very uncommon. It’s mostly seen among those with genetic diseases involving problematic kidneys (renal phosphorus wasting) and in extreme starvation cases. Signs include muscle weakness, fragile bones, loss of appetite, and numbness in your hands and feet (paraesthesia).
- Sources: Milk, eggs, fish, meat, fast foods, and soda drinks.
- Active form of supplementation: Phosphate is the drug form of phosphorus, prescribed by doctors to people with certain illnesses.
Calcium plays a huge role in blood clotting, immune system health, and blood pressure regulation. It’s also a major structural part of bones and teeth and is involved in helping muscles contract and relax.
- Clues for deficiency: Lethargy and fatigue, muscle cramps, years of calcium deficiency can lead to increased risk of fractures, nail and skin problems, and dental problems.
- Sources: Milk and milk products, salmon and sardines (canned fish with bones), broccoli, and mustard greens.
- Active form of supplementation: Calcium lactate, calcium gluconate, calcium citrate, and calcium carbonate. Do NOT take calcium supplements on your own, consult your doctor first before doing this.

Sulphur is needed in the structure of amino acids (cysteine and methionine) and proteins (glutathione) in your body. Sulphur is also required in the production of connective tissues that support your tendons, ligaments, joints and cartilage.
- Clues for deficiency: A deficiency of sulphur can exacerbate a variety of medical conditions like arthritis, allergies, acne, depression, slow-healing rashes, and digestive problems.
- Sources: The main sources of our sulphur intake are almost exclusively from two amino acids (cysteine and methionine) found in protein. Protein sources (meat, eggs, milk) can contain between 3 to 6% of sulphur amino acids. Other sources of sulphur include small amounts of sulphur found in garlic, onions, leafy green vegetables like broccoli and kale, and nuts. NRVs (like RDIs and AIs) have not been established for sulphur. The practical recommended dietary intake for sulphur will depend on your adequate protein intake based on your body weight.
- Active form of supplementation: Sulphur supplements are taken by people suffering from a particular illness like osteoarthritis or allergies. It’s available in the form of methylsulfonylmethane (MSM) and dimethyl sulphoxide (DMSO).
Chloride is required in the production of stomach acid and also for proper fluid balance.
- Clues for deficiency: Dehydration, weakness, diarrhoea, vomiting, and difficulty breathing.
- Sources: Table salt, present in large quantities in processed foods, and soy sauce.
- Active form of supplementation: If you’re body is extremely low in chloride, your doctor might give you an intravenous fluid (IVF). If it’s mild, adding more table salt will easily do the trick.

Sadly, only some of us meet the recommended dietary intake of macrominerals through the consumption of a wide array of healthy foods. If you feel you’re not getting enough, you can take mineral supplements. You can also ask your primary healthcare provider to recommend a good quality mineral supplement. Don’t forget to disclose any prescribed or over-the-counter medicines you’re taking or if you have a particular medical condition like chronic kidney disease. For more information about the recommended intake for the microminerals covered in this article, go to The Ministry of Health (NZ) website, or Australian National Health and Medical Research Council website.