Minerals

Minerals are inorganic nutrients your body needs for bones, nerves, muscles, hormones, and blood. You get nearly all of them from food — supplements are only needed for specific deficiencies, not as "general support".

Two groups

• Macrominerals (needed in larger amounts): calcium, phosphorus, magnesium, sodium, potassium, chloride, sulphur.
• Trace minerals (needed in small amounts): iron, zinc, iodine, copper, selenium, manganese, fluoride, cobalt.

Minerals that matter most in India

• Iron — over half of Indian women and young children are anaemic. See the Iron and Anaemia pages.
• Iodine — deficiency causes goitre, hypothyroidism, and poor brain development in children. Always use iodised salt.
• Calcium + vitamin D — low intake and weak bones are common, especially in older women. See Vitamin D Deficiency.
• Sodium — most Indians consume too much, mainly from pickles, papad, chutneys, namkeens, and packaged food. See Sodium.
• Potassium — under-consumed; fruits, vegetables, pulses, and coconut water help. People with advanced kidney disease need a low potassium diet.

About supplements

• Take a mineral supplement only when a doctor has confirmed a deficiency — too much iron, zinc, or selenium can be harmful.
• Free iron-folic acid and iodised salt are available through government services.