The following are needed in miniscule amounts, but that shouldn’t be taken as a detraction from their importance. Without these, you’ll be in a bad place!
Zinc
Dietary zinc is important for the skeleton and under-consumption can lead to osteoporosis. Primarily, though, zinc is a cofactor for over 100 proteins and enzymes, being vital for many enzymes that are involved in the synthesis of RNA and DNA, meaning it’s vital in gene transcription and recovery as-well as being vital in the hormone receptors for vitamin D, oestrogen and testosterone.
Zinc is also a vital component in superoxide dismutase, a key antioxidant enzyme and regulation of other antioxidants. Zinc also effects carbohydrate metabolism, causing (if deficient) impaired glucose tolerance, due to a reduced ability to secrete insulin from the pancreas in response to oral glucose load. Low zinc can also be a factor of low testosterone due to its essential role in testosterone and sperm manufacture. Recommended amounts are 15mg per day, but no more than 40 as this can impair absorption of other minerals. Primary sources are oysters, meat, poultry, whole grains and nuts. While deficiency is not common, vegan diets do lead people to be at risk.
Iodine
Iodine is a trace mineral with big implications for our health, especially of the thyroid. It’s essential for synthesis of thyroid hormones and a deficiency can lead to development of a goitre. Although most people would assume deficiency is relegated to developing nations (due to adding it to table salt), recent research has found deficiency in places like the UK and France where adding regular table salt to food has fallen out of favour due to table salts high sodium levels. Adding in small amounts of table salt or low-sodium salt (rich in potassium) to your diet should cover your iodine need, but check the label to ensure the salt has been iodised. The recommended intake is 150ug, with no more than 1.1mg (1100ug).
Iron
The main function of iron in health is that it is required for numerous proteins and enzymes including haemoglobin, meaning that a deficiency can easily lead to anaemia and the associated weakness/lethargy. Key sources of iron are red meat and seafood, with vegetarian options including nuts, beans and dark chocolate. Plant based iron is often in smaller doses, and is also harder to absorb, though, making this another key nutrient for the attention of vegan clients.
Furthermore, females during their menstrual cycle have a greater need for re-synthesising red blood cells and therefore require an elevated iron intake. The recommended amount for men is 8.7mg per day but for women it is 14.8, with potentially higher amounts needed for those with particularly regular or heavy periods (though the TUL is set at 45mg). If you are concerned regarding your iron levels, speak to a doctor.
Copper
Dietary copper is used in the production of many redox enzymes, including those used during the processes of the electron transport chain and therefore vital for energy production. The recommended intake is 2mg per day, but no more than 11mg. Common food sources include seeds, nuts, green vegetables, mushrooms, beans, liver and lentils. Deficiency is very rare, however.
Manganese
Another important coenzyme involved with proper bone function, joint health, skin health and fertility. Deficiency is rare as food sources include nuts, seeds, wholegrain bread, wholegrain rice, vegetables and even brewed tea. 2mg is the recommended amount, but taking in over 350mg can lead to manganism, related to neurological issues including irritability, mood swings and compulsive behaviour. Long-term manganism can lead to symptoms similar to idiopathic Parkinsons disease.
Selenium
Selenium is vital for the proper functioning of enzymes with antioxidant effects. One of these, glutathione peroxidase, can effectively protect against the kind of oxidative stress associated with atherosclerosis and as such a deficiency in selenium could potentially increase risk. It’s found in large amounts in brazil nuts, dairy, eggs, meat, grains and seafood. Selenium RNI 75ug for men, 60 for women.
Molybdenum
Molybdenum, found in legumes, whole grains and nuts, is vital for the proper functioning of enzymes involved with the oxidation aspects of energy production in the electron transport chain. The recommended amount is 75ug but no more than 2mg (2000ug).
Chromium
Chromium is used in the body during glucose and lipid metabolism, but as yet the amount needed for optimal health and the TUL are ill-defined. The recommended amount is around 120ug for now. It’s found in broccoli, meat and whole grains amongst other leafy vegetables.
Cobalt
While technically a trace mineral, this can be synthesised by gut bacteria along with vitamin B12 and is in fact often considered to be part of the vitamin