Minerals are essential micronutrients found in food, and they play a role in nearly every function your body performs. While most people easily meet their needs for protein, fat and carbohydrates, many are unknowingly deficient in key minerals — especially magnesium, zinc, iodine and selenium — which can significantly impact energy, hormone balance, thyroid health and metabolism.

During pregnancy, low levels of nutrients such as folic acid, iron, zinc and iodine increase the risk of complications, and later in life, nutrients like B vitamins and omega-3s support cognitive health. Minerals and vitamins underpin everything from heartbeat regulation and temperature control to DNA production, protein synthesis and energy creation.

Types of Essential Minerals

There are 17 essential minerals, grouped into:

Macrominerals

Needed in larger amounts

• Calcium, chloride, magnesium, phosphorus, potassium, sodium, sulphur

Trace minerals

Needed in smaller amounts

• Chromium, cobalt, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, zinc

These minerals come from a variety of foods including seafood, leafy greens, nuts, seeds, legumes, whole grains, meat, eggs and mineral-rich water.

Why We Need Minerals

Minerals drive key processes in the body, particularly energy production and thyroid function.

1. Minerals & Energy Production

Inside each cell, the mitochondria convert food into ATP — the energy currency that powers everything you do. More than 22 vitamins and minerals are required to support these pathways, and deficiencies can directly reduce energy output.

Minerals like magnesium, selenium, zinc and iron also activate antioxidant enzymes that protect mitochondria from damage. Without sufficient minerals, ATP production slows, leaving you with fatigue, low resilience, poor recovery, hormonal symptoms and a sluggish metabolism.

Healthy mitochondria are essential for:

• Hormone balance

• Immune regulation

• Fat loss and metabolism

• Muscle strength

• Mood and cognitive health

• Restful sleep

2. Minerals & Thyroid Function

The thyroid depends on several minerals to produce and convert hormones:

• Iodine to make T4 and T3

• Selenium to convert T4 into active T3

• Zinc to support hormone activation

• Iron, copper, manganese to support enzyme pathways

• Magnesium to regulate hormone signalling

Thyroid hormones influence metabolic rate, temperature, energy, heartbeat and cognitive function. When thyroid hormone levels are low, symptoms may include fatigue, weight gain or plateaus, constipation, cold intolerance, brain fog, hair loss, low libido, water retention and mood changes.

Mineral deficiencies amplify these symptoms — which is why correcting them is a key step in restoring thyroid health and metabolism.

Where Supplements Can Help

While diet is foundational, many women benefit from targeted support when demands are high, absorption is low or deficiencies have been long-standing.

PCH Meta-Boost supports healthy thyroid function and energy by providing key nutrients such as iodine, selenium, zinc, tyrosine and B vitamins needed for optimal hormone production and metabolism.

PCH Magnesium Complex delivers highly absorbable magnesium to support energy production, thyroid function, nervous-system balance and better sleep.