Major Minerals vs Trace Minerals: What’s the Difference?

Understanding Minerals: The Basics

Minerals are tiny, mighty nutrients your body can’t produce on its own—but absolutely needs to stay healthy (1).

These inorganic substances help with everything from building strong bones to keeping your heart beating.

There are two main groups of minerals your body relies on:

• Major minerals (also called macrominerals)
• Trace minerals (also called microminerals)

You need both. But what’s the real difference between major minerals and trace minerals?

Let’s break it down in a simple, science-backed way.

What Is the Difference Between Major and Trace Minerals?

The main difference between major minerals and trace minerals is the amount your body needs.

• Major minerals are needed in larger amounts (more than 100 mg per day).
• Trace minerals are needed in smaller amounts (less than 100 mg per day).

But don’t let the word “trace” fool you. Even though you need less of them, trace minerals are just as essential.

Here’s an easy comparison:

Both types are vital for health. Their roles just differ slightly—and so do the quantities.

Why Are Minerals Important?

Your body uses minerals for countless functions:

• Building bones and teeth
• Supporting nerve signals and muscle function
• Carrying oxygen in your blood
• Boosting your immune system
• Keeping your heart rhythm steady
• Helping your body turn food into energy

Unlike vitamins, minerals come from the earth and water—and from the plants and animals that absorb them.

You get them mostly through your diet.

Types of Minerals in the Body

Let’s explore the two groups in more detail.

Major Minerals (Macrominerals)

How many major minerals are there?
There are seven major minerals your body needs regularly and in larger amounts:

1. Calcium

• Builds bones and teeth
• Helps with muscle contractions and nerve function
• Found in dairy, leafy greens, and fortified foods

2. Phosphorus

• Works with calcium to strengthen bones
• Helps store and use energy
• Found in meat, dairy, and legumes

3. Magnesium

• Supports muscle and nerve function
• Helps regulate blood pressure
• Found in nuts, seeds, whole grains, and leafy greens

4. Potassium

• Balances fluids in the body
• Supports nerve signals and muscle contractions
• Found in bananas, potatoes, and spinach

5. Sodium

• Maintains fluid balance
• Supports nerve and muscle function
• Found in salt and many processed foods

6. Chloride

• Helps balance fluids and make stomach acid
• Found in table salt and sea salt

7. Sulfur

• Part of certain amino acids and vitamins
• Found in protein-rich foods like meat, eggs, and legumes

Note: While you need more of these minerals, balance is still key. Too much sodium or too little magnesium can cause health problems.

Trace Minerals (Microminerals)

Which minerals are considered trace?
There are at least nine essential trace minerals (and a few others still being studied):

1. Iron

• Carries oxygen in the blood
• Supports energy production
• Found in red meat, beans, and spinach

2. Zinc

• Boosts immunity
• Helps heal wounds and make DNA
• Found in meat, seeds, and whole grains

3. Copper

• Supports iron absorption
• Helps form red blood cells
• Found in shellfish, nuts, and seeds

4. Selenium

• Protects cells from damage (antioxidant)
• Supports thyroid function
• Found in Brazil nuts, seafood, and grains

5. Iodine

• Makes thyroid hormones that regulate metabolism
• Found in iodized salt and seafood

6. Manganese

• Helps with bone formation and energy production
• Found in whole grains, nuts, and tea

7. Fluoride

• Supports dental health
• Found in fluoridated water and some seafood

8. Chromium

• Helps regulate blood sugar
• Found in whole grains, meats, and some fruits

9. Molybdenum

• Supports enzyme function
• Found in legumes, grains, and nuts

Even in tiny amounts, these trace minerals perform powerful roles in your body.

Essential Minerals for the Body: Why You Need Both

Here’s why both major and trace minerals matter:

• Major minerals build structures like bones and help regulate fluids.
• Trace minerals support things like oxygen transport, metabolism, and antioxidant defense.

Your body doesn’t prioritize one over the other—they’re all crucial for balance and health.

Can You Get Enough Minerals from Food?

In most cases, yes—a balanced, varied diet gives you all the minerals you need.

Aim to eat:

• Fruits and vegetables
• Whole grains
• Lean meats and fish
• Legumes and nuts
• Dairy or fortified alternatives

However, some groups may need more support:

• Women may need extra iron and iodine
• Vegetarians/vegans may need to focus on iron, zinc, and calcium
• Older adults may need more calcium, magnesium, or B12

If you’re unsure, speak with a healthcare provider or registered dietitian.

Common Mineral Deficiencies

Even in well-fed populations, mineral deficiencies can occur.

Some common ones include:

• Iron deficiency: Causes fatigue and weakness
• Calcium deficiency: Leads to weakened bones over time
• Magnesium deficiency: May cause cramps or irregular heartbeat
• Zinc deficiency: Weakens immune function and slows healing

Symptoms are often subtle at first. That’s why it’s important to eat a nutrient-dense diet consistently.

How to Support Your Mineral Intake

You don’t need to memorize every food source. But these habits help:

• Eat the rainbow: Different colors = different nutrients
• Choose whole foods over processed ones
• Read nutrition labels
• Limit excessive sodium or sugar
• Stay hydrated: Water can be a source of minerals too!

If you’re taking supplements, avoid mega-doses unless recommended. Too much of some minerals—like iron or selenium—can be toxic.

Final Thoughts: Balance Is Key

So, what is the difference between major and trace minerals?

It comes down to quantity, not importance.

You need more major minerals—but all minerals are essential for life.

Keeping your body in balance means getting enough of both. The good news? A whole-foods diet full of variety typically takes care of that.

Want to Learn More?

Now that you understand the difference between major and trace minerals, why not dive deeper into how vitamins and minerals work together?

👉 Read next: Micronutrients 101: A Complete Guide to Vitamins and Minerals