Minerals at a glance
The NRV in the table is the adult reference intake from Regulation (EU) No 1169/2011. The upper level is the highest daily intake that EFSA considers unlikely to cause harm over the long term, so it is a ceiling and not a target. For most minerals it counts food and supplements together.
| Mineral | NRV (adults) | EFSA upper level | Common forms | Our collection |
|---|---|---|---|---|
| Magnesium | 375 mg | 250 mg a day from supplements and fortified products | bisglycinate, citrate, malate, L-threonate, taurate, oxide | Magnesium |
| Zinc | 10 mg | 25 mg a day from all sources | bisglycinate, picolinate, gluconate | Zinc |
| Selenium | 55 µg | 255 µg a day from all sources | selenomethionine, selenium yeast, sodium selenite | Selenium |
| Iron | 14 mg | none set by EFSA; NIH gives 45 mg for adults | bisglycinate, fumarate, gluconate, sulfate | Iron |
| Copper | 1 mg | 5 mg a day from all sources | bisglycinate (chelate), gluconate | Copper |
| Potassium | 2000 mg | none set by EFSA | citrate, chloride | Magnesium with Potassium |
The label figure always wins over the table, because a product can use a different form or a different mix. Where the label lists both the compound and the mineral, read the line for the mineral.
Magnesium forms and combinations
Magnesium is the biggest group, and most of the choice is in the form. See bisglycinate, citrate, malate, L-threonate and taurate. Products that put magnesium and vitamin B6 in one capsule are on magnesium with B6, and tablets with both minerals are on magnesium with potassium. Vitamins have their own hub: Vitamins.
How to read the amount of a mineral
A mineral is almost never sold pure. The capsule holds a compound, for example zinc picolinate or magnesium citrate, and the mineral is only part of its weight. The label should therefore show two numbers: the weight of the compound and the weight of the mineral. Only the second counts toward the NRV. Divide it by the NRV to get the percentage: 15 mg of zinc is 150% of 10 mg. Also count the capsules, because the daily dose may be one or four.
Minerals that interact
NIH notes that taking a lot of zinc over a long time can lower the absorption of copper, which is why some products combine the two. If you use a zinc or iron product together with a multivitamin or a hair formula, add up the amounts from every label. Magnesium can bind some antibiotics in the gut, so ask a pharmacist if you take medicines regularly.
EU health claims for minerals
Regulation (EU) No 432/2012 allows these statements for products that provide at least 15% of the NRV of the mineral per daily dose:
- Magnesium contributes to a reduction of tiredness and fatigue.
- Zinc contributes to the normal function of the immune system.
- Selenium contributes to the protection of cells from oxidative stress.
- Iron contributes to the reduction of tiredness and fatigue.
- Copper contributes to normal functioning of the nervous system.
- Potassium contributes to normal muscle function.
Questions
What is the difference between minerals and vitamins?
Minerals are inorganic elements such as magnesium or zinc. Vitamins are organic compounds. For shopping the difference shows in the units: minerals are usually in mg, a few such as selenium in µg.
Why does the label list a compound and a mineral?
The compound is what is in the capsule, the mineral is the part you are counting. For example, 2700 mg of magnesium citrate can contain 378 mg of magnesium. Use the second number.
Which magnesium should I choose?
Compare the elemental magnesium per daily dose, the number of capsules and the price per day. The form pages above explain how each one is sold.
Can I take zinc and copper together?
Some products combine them. If you buy them separately, check the label of each one and keep the total below the upper levels in the table.
Is iron safe to take without advice?
Iron needs more care than most minerals, because iron products often contain more than the 14 mg NRV. Read the daily dose on the label and ask a doctor or pharmacist before you use it regularly, especially for a child.
Sources
- Regulation (EU) No 1169/2011, Annex XIII (reference intakes)
- Regulation (EU) No 432/2012 (permitted health claims)
- EFSA: Overview of tolerable upper intake levels (summary tables)
- NIH Office of Dietary Supplements: Magnesium
- NIH Office of Dietary Supplements: Zinc
- NIH Office of Dietary Supplements: Selenium
- NIH Office of Dietary Supplements: Iron
- NIH Office of Dietary Supplements: Copper
Content reviewed by Inese Kalniņa, dietitian.
2026-09-20
