Minerals

Corrects iron-deficiency anemia with some of the most reliable evidence in nutrition — but only if you're actually deficient. No proven energy benefit if you're not, and overdose is a real risk.

A foundational mineral most people under-consume — strong for correcting inadequacy, modest (not magical) for sleep.

The most abundant mineral in the body — solid case for closing a dietary gap, but taken alone (without vitamin D) the fracture evidence is thin and there's a contested heart and kidney-stone risk signal.

An essential trace mineral required for energy production, connective tissue formation, and iron metabolism — rarely needed as a standalone supplement unless zinc supplementation depletes it.

An essential trace mineral required for thyroid hormone production — deficiency causes hypothyroidism and is common in regions without iodized salt, but excess can also disrupt thyroid function.

A dose-response meta-analysis links higher potassium intake to real blood-pressure reductions — but the trials used diet and prescription-strength doses, not the 99mg-capped pills sold as supplements.

An essential trace mineral critical for thyroid function and antioxidant defense — beneficial for those with low selenium status, but excess carries risk.

An essential trace mineral with good evidence for immune support — most people get enough from food, but certain groups benefit from supplementation.

A trace mineral with emerging but limited evidence for bone health and hormone metabolism — not yet established as essential in humans.