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7 Minerals That Boost Your Weight Loss

These minerals can make a huge difference.
FACT CHECKED BY Christopher Roback

Minerals are essential for overall health and wellness but are especially important for weight loss and metabolism. Losing weight can be challenging enough without a person being undermined by mineral deficiencies. "Each one plays a role in hundreds of body functions," Dr. Bruce Bistrian, chief of clinical nutrition at Beth Israel Deaconess Medical Center, tells Harvard Health. "It may take just a very small quantity of a particular mineral, but having too much or too little can upset a delicate balance in the body." Here are crucial minerals that may impact your weight loss journey.


Food containing natural iron. Fe: Liver, avocado, broccoli, spinach, parsley, beans, nuts, on a black stone background. Top view.

Iron is important for weight loss—it's very hard to get the right amount of exercise when iron levels are low. "Low iron may cause weakness and fatigue, resulting in decreased activity or exercise," registered dietitian Brittany Michels tells Newsweek. "Any decrease in caloric expenditure may cause weight gain or make it harder to shed body fat. In addition, adequate oxygen is required to burn fat. Since iron is essential for oxygen transport, adequate iron levels best support a healthy metabolism."


Food rich in potassium, top view with a small blackboard

Bananas, nuts, and potatoes are all high in potassium. Potassium is crucial for metabolizing carbohydrates and synthesizing protein. "Potassium balances fluids in the body, helps to maintain a steady heartbeat and to make muscles contract, and may benefit bones and blood pressure," says Harvard Health.


A set of natural products rich in manganese. Organic manganese sources. Healthy food concept. Cardboard sign with the inscription. Top view,

Manganese is crucial for many functions, including blood clotting and healthy bones. Strong bones are essential for healthy aging and exercise. "Bone health is important for everyone, especially for older adults assigned female at birth (AFAB)," registered dietitian Maxine Smith, RD, LD, tells the Cleveland Clinic. "They are at the greatest risk for osteoporosis."


Everett, WA USA - circa August 2022: Angled, selective focus on magnesium citrate for sale inside an Albertsons grocery store

Low magnesium can lead to fatigue, and can be dangerous. "Magnesium is an electrolyte that's a key part of many bodily reactions that affect cellular function, nerve conduction and more," says the Cleveland Clinic. "Your brain, heart and muscles rely heavily on magnesium to do their job."


Natural sources of chromium

Chromium is important for impacting insulin sensitivity, which affects weight gain. "Some evidence suggests that chromium supplements may help people with diabetes lower blood sugar levels," says Mount Sinai. "People with diabetes either do not make enough insulin or cannot properly use the insulin that their bodies make. As a result, glucose or sugar builds up in the bloodstream."


Foods High in Zinc as salmon, seafood-shrimps, beef, yellow cheese, parsley leaves, mushrooms, cocoa, pumpkin seeds, garlic, bean, almonds, pine nut. Top view

Zinc is important for many things, including digestion, and can impact weight loss. "You don't need much zinc, but it has so many benefits and can really affect how your body works," registered dietitian Rachel Harrison tells Banner Health. "It plays an important role in several zinc-dependent enzyme systems such as those involved in digestion, wound healing and DNA and RNA production."


Foods highest in Copper (Cu). Natural sources of minerals

Copper is very important for fat-burning. "We find that copper is essential for breaking down fat cells so that they can be used for energy," says Chris Chang, a faculty scientist at Berkeley Lab's Chemical Sciences Division, a UC Berkeley professor of chemistry and a Howard Hughes Medical Institute investigator. "It acts as a regulator. The more copper there is, the more the fat is broken down. We think it would be worthwhile to study whether a deficiency in this nutrient could be linked to obesity and obesity-related diseases."

💪🔥Body Booster: Many essential minerals can only be obtained through food, so eat a healthy, balanced diet.

Ferozan Mast
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. Read more