While most of us know we "should" be getting more minerals, we might not know why. We probably know that if we don't get enough iron we may become anemic, that magnesium reduces stress, that we need calcium for bone health, and that we can get muscle cramps from a lack of potassium, but did you know each of these minerals have an even bigger role?

We talk about minerals as if they have isolated jobs they perform, but, when examined, we can see that many of these tasks are part of their role in energy metabolism. If energy is our body's currency, minerals are the plastic in our credit cards, the fibers in our bills, and the metals in our coins. 

In other words: minerals aren't just important for making energy, they're essential. 

When we don't have adequate mineral supplies, either due to poor diet, heavy toxin burden, infections, or high stress, we can't keep up with our body's energy demands, and symptoms can develop or worsen.

Let's go over five crucial minerals for energy production and where to get them! 

 

Calcium

We know calcium makes up a large percentage of bones and teeth, but it also has a role in insulin release, can help decrease fat storage, and is necessary for the excitability of muscles and nerves—meaning it's essential for our nerves and muscles to work the way they should!

Its most important role, however, may be in energy production. It kicks off the fatty acid oxidation needed for ATP synthesis and regulates mitochondrial carriers. Without these transporters, molecules wouldn't be carried back and forth between the mitochondrial matrix and the cytosol of the cell (1). 

There's a catch, however. Too much calcium actually inhibits mitochondrial function, meaning it can lead to lower energy production in excess. Calcium is a mineral with what's called 'duality', or it has two sides to it (2).

How do we make sure we're getting the right amount? 

Focus on whole-food sources of this mineral, such as grass-fed dairy (if tolerated), pearl powder, and leafy greens. We recommend only supplementing with calcium if you're under the guidance of a practitioner who's knowledgeable about mineral interactions, like one trained in hair tissue mineral analysis. 

 

Copper

If you ask one group of people, you'll learn we all suffer from copper toxicity. If you ask another, we're all deficient. As with most things, the truth is a bit more complex.

Copper is essential for normal growth, our neurological system, normal gene expression, and the production of several of our body's antioxidants, like ceruloplasmin and superoxide dismutase. Additionally, it helps to regulate iron metabolism and functions as a highly-reactive election mover in the mitochondria (3, 4). 

As one of the two minerals capable of carrying an electric charge, copper is necessary for energy production and distribution. In excess, however, it can cause oxidative stress, hormone dysregulation, and zinc deficiency. 

To keep copper in check, focus on whole-food sources like shellfish, beef liver, shiitake mushrooms, and bee pollen. Additionally, ensure you're getting adequate zinc and vitamin A. 

 

Iron

While iron is the best-known mineral for its role in energy production, hopefully you can see now that it's all the minerals in concert that make it happen—no mineral is more important than any other.

As with calcium and copper, iron has duality. Without it, we can't make hemoglobin to transport oxygen around the body—meaning we wouldn't be alive. It's also an essential component in the electron transport chain, which is one of the steps in ATP production (4, 5). 

But when we have too much iron, or when our iron recycling system isn't working the way it should, it creates oxidative damage in our mitochondria, which can lead to chronic inflammation and disease. In excess, it can also feed bacterial and fungal infections (6).

Unless you're under the care of a knowledgeable practitioner, we recommend sticking to food sources of iron. Animal sources—particularly red meat—contain a form called heme iron, which is more easily absorbed and utilized than the form found in plants. 

 

Magnesium

Magnesium has become the golden child of the mineral world lately and for good reason. Officially, over 300 enzymes in our bodies are dependent on this mineral, but some experts claim it's as high as 3,000. It has a hand in almost everything, including acting as a co-factor for other minerals, bone and teeth health, hormone and neurotransmitter production, immunity, blood pressure, antioxidant production, nerve and brain health, muscle relaxation, heart health, and more.

In energy production, magnesium is indispensable. It's needed to make new mitochondria (our energy powerhouses), synthesize and utilize ATP, metabolize carbohydrates, proteins, and fats, and make new DNA and RNA (4, 7, 8).

Although it is possible to get too much magnesium, it's harder to overdose on this mineral, as compromised gut function can lead to lower absorption (something many of us have), it's used more rapidly when we're under stress, and our water and soil have lower magnesium content than they used to (9).

While we always recommend diet as the foundation, this is a mineral that many people can benefit from supplementing! We love it in topical form, as magnesium bicarbonate, and in pill form—just be sure to avoid magnesium citrate and oxide, as they can have a laxative effect.

 

Zinc

Zinc has gained a lot of recognition over the past few years for its role in our immune system, but it also has a hand in proper hormonal balance, digestion, normal growth in children, antioxidant production, and copper regulation.

Like the other minerals discussed here, we can't make ATP without enough zinc. It's needed to manufacture hemoglobin, which oxygenates our cells and tissues, as well as the synthesis of RNA, DNA, and proteins involved in the energy process (7).

While zinc isn't as much of an issue as iron or calcium if we get too much, it can deplete copper, so we still recommend working under a practitioner before supplementing it in isolation. Great whole-food sources of zinc include oysters, red meat, other shellfish, legumes, seeds, and grass-fed dairy (10).

 

One of Our Favorite Mineral Sources!

These five minerals are critical for producing energy in our bodies, but, as you saw, more isn't always better for every mineral. While there are exceptions, we like to focus on concentrated food-based sources of minerals, or ones that contain a broad spectrum to avoid imbalances.

One of our favorite mineral sources to support total body health, immunity, hormones, and energy production is shilajit (coming soon to our shop), a tar-like resin harvested from high-mountain ranges that is rich in fulvic and humic acids, and contains 85 minerals (11)!