Trace elements occur only in trace amounts in the body. They make up a tiny fraction of all nutrients. Learn more about their importance here.
Table of contents
BRAINEFFECT HACK : Give your body an extra dose of minerals and trace elements. Our ESSENTIALS MINERALS provide you with iron, zinc, calcium, and magnesium.
1. What are trace elements?
The body needs carbohydrates , proteins , fats , vitamins , and minerals to survive. Among the latter, calcium , magnesium , and potassium , for example, should be present in large quantities. And then there are the trace elements.
Just a small amount of these minerals , usually less than 50 milligrams per kilogram of body mass , is sufficient for peak performance. But woe betide anyone missing one of these trace elements! Each mineral has its own specific function within the entire organism. And the interaction of all elements is even more important.
The number of trace elements is quite large and is divided into essential and non-essential trace elements . Non-essential trace elements include arsenic, silicon, boron, tin, nickel, lithium, lead, and vanadium.
They also occur in the body, but are not essential for metabolic processes. Essential trace elements are particularly interesting for biohacking, as they are necessary for your performance and you can actively influence them.
Take-Home Message #1: Trace elements are minerals that occur in very small amounts in the body. There are essential and non-essential trace elements.
2. Essential trace elements at a glance
1. Iron
Iron is essential for your cognitive abilities . Without sufficient iron, your brain cannot function properly. It also makes your mind alert and receptive , as iron banishes fatigue . Furthermore, this trace element is involved in energy metabolism , as well as in the formation of red blood cells and thus in the oxygen supply to the entire body.
The immune system and cell division would also not function properly without iron. The daily requirement of this vital trace element is approximately 10 to 15 milligrams . An iron deficiency makes you feel weak and lacking in energy, tired, and unable to concentrate.
Women, in particular, are often affected by iron deficiency, which can be attributed to monthly blood loss during menstruation and a low-meat diet. To achieve optimal performance, you can eat plenty of these foods:
- Meat
- Fish
- liver
- egg yolk
- green leafy vegetables
- Whole grains
- Soy products
- Nuts
- Apricots
BRAINEFFECT HACK : Our MINERALS provide you with a natural extra portion of iron, zinc, magnesium and calcium.
2. Fluor
You come into contact with fluorine, or fluoride, primarily when brushing your teeth, as it is contained in toothpaste to preserve tooth enamel. Although fluoride is repeatedly criticized for causing poisoning, it is nevertheless important for bone stability .
It all depends on the amount, and you should definitely avoid an overdose . Women need 3.1 milligrams daily, men 3.8. A fluoride deficiency manifests itself in an increased susceptibility to cavities , and bone stability also suffers. The trace element fluoride is found only in very small amounts in food. These foods are among the few with higher fluoride content:
- sea fish
- table salt
- Walnuts
- mineral water
3. Iodine
When you think of iodine , your first thought is your thyroid. This trace element does indeed contribute to the production of thyroid hormones . But iodine also boosts your cognitive performance and energy levels .
The nerves can only properly connect and transmit information if they are regularly supplied with iodine. For adults up to 50 years of age, 200 micrograms daily is sufficient. Since Germany is generally known as an iodine-deficient country, you should pay a little more attention to your daily iodine intake.
Too little iodine can lead to hypothyroidism , which manifests itself, among other things, in constant fatigue , lack of motivation , and concentration problems . But be careful: an overdose can also have negative effects and lead to hyperthyroidism. Good sources of iodine include:
- sea fish
- Marine animals
- mussels
- Iodized salt
4. Copper
Your nervous system needs copper. Your immune system needs copper. Your cells need copper. And you need copper for more energy and full power, both mentally and physically . This trace element is especially important for iron transport .
The two metals can only function optimally in combination . Skin and hair also need a supply of copper. Just 1 to 1.5 milligrams daily is sufficient. Copper deficiency is quite rare, as the need is well met through a balanced diet .
Deficiency symptoms include weak connective tissue or skin rashes . Copper is easily absorbed through food and is found in, among other things,:
- liver
- Fish
- shellfish
- buckwheat
- Nuts
- green leafy vegetables
- Mushrooms
- Peas
5. Manganese
Although manganese may seem somewhat inconspicuous, it's a minor star, overshadowed by the far more well-known trace elements. Energy metabolism cannot function without manganese. Even bones would be less stable and connective tissue would be flabby .
Manganese, in particular, helps protect cells against oxidative stress. Two to five milligrams per day are sufficient. A manganese deficiency is rare . Even if it were, you probably wouldn't notice it. A deficiency primarily affects bone stability. Very rarely, it can lead to confusion and impaired coordination. Plant-based foods, in particular, contain manganese:
- Grain
- rice
- Nuts
- Brewer's yeast
- Legumes
- green leafy vegetables
- oatmeal
- blueberries
6. Molybdenum
The trace element with the strange name is probably the least known on the list. Molybdenum plays a role in metabolism, contributes to the breakdown of sulfur-containing amino acids , and is a component of enzymes . It sounds unspectacular, which is probably why you haven't heard much about this mineral.
That's not a big deal, because you'll be well supplied with molybdenum with a balanced diet . 50 to 100 micrograms daily is recommended. However, this is only an estimate, as no exact figures are available.
Nevertheless, molybdenum is absolutely essential for life. However, a deficiency is very rare and usually only occurs in people with existing intestinal disease. It is found in:
- mineral water
- offal
- eggs
- legumes
- Parsley
- chives
- dill
- Wheat germ
7. Selen
Selenium's main function is cell protection . It protects cells from oxidative stress and contributes to strengthening the immune system . Like iodine, selenium is necessary for normal thyroid function . Skin and nails also require a certain amount of selenium.
At 30 to 70 micrograms, the daily requirement is very low, yet many people are not adequately supplied with this nutrient. If your body's selenium levels drop , your performance also declines . You are often tired and unable to focus on your tasks. Your immune system is also weakened , and you are susceptible to infections.
Just as a selenium deficiency is unhealthy for the body, an excess is just as unhealthy. An overdose can lead to selenium poisoning . Since soil nutrients in this country are quite poor in selenium, food also contains little of this essential trace element. Nevertheless, there are some foods that contain selenium:
- Fish
- Meat
- Whole grains
- Soybeans
- eggs
BRAINEFFECT HACK : A simple source of selenium after exercise is RECHARGE , the post-workout drink with electrolytes and protein. Developed with experts from the Cologne Sports University, RECHARGE is precisely tailored to the needs of athletes and, thanks to selenium and zinc, even supports the immune system.
8. Zinc
Like most of the other trace elements on this list, zinc is a definite brain booster . Without zinc, your cognitive abilities slowly but surely decline. In addition to being essential for brain performance, zinc is also one of the most important trace elements for all bodily functions.
Whether it's metabolism, bone structure, cell division, cell protection, the immune system, sensory perception, hormone production, wound healing, hair, or nails – if we don't have enough zinc, we look old, literally. A daily intake of just 7 milligrams for women and 10 milligrams for men is sufficient.
An unbalanced diet , competitive sports , and excessive stress can lead to a zinc deficiency . Symptoms include fatigue , lack of motivation , memory problems, lack of focus, exhaustion, and even depression. To prevent this from occurring, a balanced diet is all the more important. Zinc is found in, among other things, the following:
- Meat (offal)
- Fish
- Whole grains
- green leafy vegetables
- Beans
- eggs
BRAINEFFECT HACK : You also get zinc as a natural supplement in our ESSENTIALS MINERALS . Smartly combined with iron, magnesium, and calcium.
9. Special case: Chromium
Until 2014, chromium was also considered an essential trace element. However, a study by the European Food Safety Authority could not explicitly prove that chromium is essential for life [1].
Nevertheless, chromium plays an important role in maintaining blood sugar levels . It also supports metabolism. The more carbohydrates you eat, the more chromium your body needs, as it is actively involved in carbohydrate metabolism .
Therefore, the recommended daily intake varies greatly, ranging from 30 to 100 micrograms. You can recognize a chromium deficiency by feeling dull and tired, or excessively nervous—not good conditions for your mental performance. Since chromium cannot be produced by the body, you should regularly consume these foods:
- Meat
- liver
- Wheat germ
- Honey
- Nuts
- Whole grains
- Vegetable oils
- Yeast
Take-Home Message #2 : Essential trace elements include iron, fluorine, iodine, copper, manganese, molybdenum, selenium, and zinc. These needs can be met through a balanced diet.
3. Trace elements as dietary supplements
To be optimally prepared in stressful situations , during periods of particular exertion , or simply for daily tasks, you can take trace elements as a dietary supplement . Vegetarians and vegans are also not optimally supplied with all trace elements due to their lack of meat .
BRAINEFFECT HACK : Our VEGAN COMPLETE bundle with VEGAN OMEGA 3 and VEGAN BASICS with all B vitamins and iron provides you with plenty of important nutrients.
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The National Dietary Survey, in which approximately 20,000 adolescents and adults nationwide were surveyed about their eating habits, shows that iodine deficiency is widespread in Germany. Likewise, women under 50 are not adequately supplied with iron despite a nutrient-rich diet [2].
Most supplements are combinations, as the body needs a balanced combination of various trace elements, minerals, and vitamins. Our Guard provides you with iron, which benefits your memory, vitamin B6 for the normal function of your immune system, and vitamin B12 to reduce fatigue.
Vitamin B12 contains another essential trace element: cobalt. Hence the name cobalamin, which is often used instead of vitamin B12.
4. Increased need for trace elements
Your daily diet actually provides you with sufficient amounts of the most important trace elements, allowing you to perform at your usual level of brain function. However, this only applies under normal conditions – and these are rarely met.
Stress, endurance sports, lack of sleep, an unbalanced diet, and environmental factors quickly throw your nutrient levels off balance. Especially during these performance-intensive phases, you should support your brain so that you're mentally strengthened for any challenge.
BRAINEFFECT HACK : During stressful times or when you're particularly active, your need for trace elements can increase. Our minerals provide you with plenty of calcium, magnesium, zinc, and iron.
5. Conclusion
Your body only needs trace elements in very small amounts. Nevertheless, they are crucial for many different bodily functions. You can usually meet your daily needs through a balanced and nutritious diet.
6. Sources
[1] http://onlinelibrary.wiley.com/doi/10.2903/j.efsa.2014.3845/full
[2] https://www.bmel.de/SharedDocs/Downloads/Ernaehrung/NVS_ErgebnisberichtTeil2.pdf_cid376?__blob=publicationFile
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