Minerals are essential for maintaining numerous bodily functions, such as strengthening bones, regulating metabolism, and supporting the nervous system. On a keto diet, it is crucial to get an adequate amount of key minerals. Maintaining the right balance of minerals helps prevent deficiencies, improve overall well-being, and ensure successful adherence to the keto diet.
Minerals
Arsenic. Arsenic should not be treated as a beneficial nutrient. The main concern is chronic exposure to inorganic arsenic from water and food; source, chemical form and medical risk assessment matter.
Barium. Toxic heavy metal, affects the nervous system, heart, and muscles. Upon exposure, it causes intoxication, arrhythmias, and muscle spasms. In medicine, only insoluble barium sulfate is used for radiological studies.
Beryllium. Beryllium is not a dietary nutrient. It is an industrial metal mainly dangerous when dust or fumes are inhaled; key risks include sensitization, chronic beryllium disease and lung damage.
Boron. Bone health, calcium, magnesium, and vitamin D metabolism. Deficiency worsens bone health and cognitive functions.
Cadmium. Toxic to the kidneys, bones, and respiratory system, it disrupts enzymatic processes. With accumulation — osteoporosis, renal failure, hypertension. Therapy includes increasing levels of zinc, selenium, and antioxidants to displace cadmium.
Calcium. Bone and tooth health, transmission of nerve impulses, and muscle contractions. Insufficiency can lead to osteoporosis, muscle weakness, and cramps.
Chlorine. Balance of acids and electrolytes, digestion. In case of deficiency, dehydration, muscle cramps, digestive disorders.
Chrome. Regulation of blood sugar levels, carbohydrate metabolism. Insufficient levels can lead to issues with sugar regulation, fatigue, irritability.
Copper. Collagen formation, iron metabolism, immune system support. Insufficient levels can lead to anemia, weakness, immune system issues, and bone problems.
Fluorine. Strengthening tooth enamel, mineralization of bones. In case of deficiency, increased sensitivity of teeth and caries.
Iodine. Synthesis of thyroid hormones (regulate metabolism). In case of deficiency: goiter, hypothyroidism, stunted growth and mental development.
Iron. Formation of hemoglobin (carries oxygen throughout the body). In case of deficiency: anemia, fatigue, weakness, dizziness.
Lead. Lead is a toxic heavy metal, not a nutrient. Key risks involve the nervous system, blood formation, kidneys and child development; the practical focus is exposure source control and medical assessment, not supplement “detox”.
Magnesium. Participates in over 300 biochemical reactions, nerve and muscle health. Deficiency can lead to cramps, fatigue, heart rhythm disturbances, and anxiety.
Manganese. Carbohydrate, fat, and protein metabolism, bone health. In case of deficiency, weakness of bones, skin problems, stunted growth.
Mercury. Mercury is not a nutrient; it is a toxic heavy metal. The practical issues are the chemical form, source of exposure, accumulation level and protection of pregnancy, children and people who often eat large predatory fish.
Molybdenum. Sulfur metabolism, detoxification, and enzyme function. In case of deficiency, body toxicity, and disruption of sulfur metabolism.
Nickel. Enzyme activity, iron metabolism. Deficiency may affect metabolism and bone health.
Phosphorus. Bone and tooth formation, energy production. Deficiency leads to weakness, bone problems, and fatigue.
Potassium. The work of nerves, muscles, and electrolyte balance in the body. A deficiency leads to muscle cramps, weakness, arrhythmia, and high blood pressure.
Selenium. Antioxidant, protects cells, supports thyroid function. Insufficiency leads to fatigue, thyroid issues, decreased immunity.
Silicon. Skin, hair, nail, and bone health, collagen synthesis. Insufficient levels lead to deterioration of skin, hair, and bone condition.
Silver. In the body, it accumulates and can cause toxicity (argyrosis, liver and kidney damage). Therapeutic use is limited to antiseptic forms for external use. Internal intake is contraindicated.
Sodium. Fluid balance in the body, the functioning of nerves and muscles. Dehydration, muscle cramps, and low blood pressure occur with a deficiency.
Strontium. A chemical element similar to calcium can replace it in bones. An excess disrupts mineralization and leads to bone fragility. Therapeutic forms (strontium ranelate) are used strictly according to indications in osteoporosis but have safety limitations.
Sulfur. Synthesis of amino acids, collagen, and detoxification. A deficiency leads to problems with skin, joints, and delayed healing.
Vanadium. Regulation of blood sugar levels, bone and dental health. A deficiency affects sugar metabolism.
Zinc. Immunity, skin health, wound healing, and DNA synthesis. Insufficient levels lead to hair loss, weakened immunity, and delayed wound healing.