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Minerals – essential fuel for the body

Minerals are needed for a wide variety of bodily functions. Here you'll learn which minerals exist, how much you really need, and how a SHEKO shake can supply you with minerals.

Mineralstoffe - SHEKO
4 Min
Last updated on 29.12.2025
from Paulina
Contents

Haven't given much thought to minerals yet? You should, because minerals are essential for strong bones, healthy teeth, fluid balance in the body, and the regulation of the nervous system. Minerals perform amazing functions. However, there's a catch: your body can't simply replenish its mineral stores when it's deficient. Instead, it relies on you to supply it with all the necessary minerals daily. But don't worry: understanding minerals isn't complicated. We'll explain how it works and what you need to pay attention to.

What are minerals?

Minerals are essential nutrients that our bodies cannot produce themselves. Therefore, you must ensure you consume enough minerals through your daily diet . Otherwise, deficiencies can occur.

Everyone knows that calcium is good for bones. But the effects of minerals go far beyond that and relate to a wide variety of processes in your body.

Not every substance exists in isolation; minerals can also interact with each other . Your body doesn't always find it easy to absorb these substances, as minerals consist of various chemical compounds. For example, the absorption of chloride and sodium is ensured in the form of table salt.

Difference between minerals and trace elements

Minerals are divided into macro- and trace elements . This classification is based on the occurrence of the individual elements in our bodies.

The major minerals discussed here are present in amounts exceeding 50 milligrams per kilogram of body weight. Minerals occurring in lower concentrations are considered trace elements.

This results in the following list:

Minerals (macroelements)
  • calcium
  • potassium
  • magnesium
  • phosphorus
  • chloride
  • sodium
  • sulfur
Trace elements
  • iron
  • fluorine
  • zinc
  • iodine
  • copper
  • manganese
  • silicon
  • selenium
  • nickel
  • cobalt
  • arsenic
  • Vanadium
  • tin

You need to consume sufficient amounts of macro-elements daily. We'll discuss the dosage in more detail later. Trace elements like zinc, iron, and others are only needed by the body in comparatively small amounts.

Did you know?

Iron is present in sufficient quantities in the body and therefore technically qualifies as a major element. Nevertheless, it is classified as a trace element.

Functions & Daily Requirements of Minerals

Minerals are very important for many processes. For example, they perform the following functions:

  • Building blocks of the body (bones, teeth)
  • Synthesis of substances (iodine is used to form thyroxine, a thyroid hormone)
  • Conversion of organic compounds (activation of enzymes)
  • Maintaining the water balance

Even though minerals themselves are not considered energy sources, they can influence almost all metabolic processes. Your body can only function smoothly when all minerals are in balance.

mineral
Function, Dosage & Deficiency
calcium
  • Function: Bones need calcium. This mineral supports bone formation and regeneration. Calcium is also needed for sensory perception and to protect against inflammation and allergies.
  • Recommended daily dose: approximately 1,000 mg
  • Condition for absorption: sufficient supply of vitamin D.
  • Consequences of calcium deficiency in children: growth disorders and bone deformities
  • Consequences of calcium deficiency in adults: increased risk of osteoporosis, muscle cramps, diarrhea, pale skin
potassium
  • Function: Every cell in the body relies on potassium, as this mineral is responsible for regulating the water balance within the cells. Potassium also helps ensure you have sufficient energy, as it supports the breakdown of carbohydrates.
  • Recommended daily dose: approximately 4,000 mg; 4,400 mg in case of pregnancy.
  • Consequences of a potassium deficiency: muscle weakness, bloating, constipation, lack of energy
  • Please note: A potassium deficiency can occur if you take laxatives or if your doctor prescribes diuretics.
magnesium
  • Function: Magnesium is a true all-rounder and contributes to hundreds of metabolic processes. Your bones and body cells depend on sufficient magnesium. Magnesium supports cell division and helps with allergies by reducing histamine release.
  • Recommended daily dose: approximately 350 mg
  • Consequences of a magnesium deficiency: leg cramps, nausea
  • Important: If you are taking medication for high blood pressure or kidney problems, you should pay particular attention to your magnesium levels. Regular alcohol consumption can also affect your magnesium levels.
phosphorus
  • Function: Phosphorus supplies cells with energy. In combination with calcium, phosphorus keeps bones and teeth healthy.
  • Recommended daily dose: approximately 700 mg; slightly higher for pregnant women.
  • Consequences of a phosphorus deficiency: physical weakness
sodium
  • Function: Sodium and potassium act as the body's "water police." Sodium also supports muscle function and ensures a strong heartbeat.
  • Recommended daily dose: approximately 1,500 mg
  • Consequences of sodium deficiency: low blood pressure and nausea.
chloride
  • Function: Chloride and sodium are similar in their effect and combine to form table salt, which we know from most foods.
  • Recommended daily dose: approximately 750 mg; possibly increased need during pregnancy or heavy physical work.
  • Consequences of chloride deficiency: growth disorders, muscle weakness, cardiac dysfunction
sulfur
  • Function: Sulfur has been known as a mineral since antiquity. In the body, sulfur supports detoxification and protein metabolism. You need sulfur to maintain clear vision and strong bones.
  • Recommended daily dose: no reliable data is available on this – a daily requirement of between 500 and 1,000 mg is assumed.
  • Consequences of a sulfur deficiency: brittle hair, brittle nails, joint pain, depression

Overview of mineral-rich foods

The following overview tells you which foods contain the important minerals:

  • Calcium: Dairy products, hard cheese, fennel, kale, broccoli, sardines
  • Potassium: Whole grain products, bananas, walnuts, apricots
  • Magnesium: Spinach, rice, lentils, liver, fish
  • Phosphorus: Whole grain products, dairy products, potatoes, turkey meat
  • Sodium: all foods containing table salt
  • Sulfur: protein-rich foods
  • Chloride: cheese, meat, fish, pastries

If your diet is not always balanced, you cannot tolerate some foods, or you want to correct a deficiency, supplements like our Balance Shakes are a good way to balance your mineral levels.

These minerals are contained in the SHEKO Shake

You can replace a complete meal with one SHEKO shake. Naturally, we've ensured an adequate supply of vitamins and minerals.

To see the details, take a look at the ingredients of our coconut shakes :

Mix two heaped tablespoons with 275 ml of low-fat milk , shake, and you have a delicious meal that can cover your daily mineral requirements as follows:

  • Potassium: 514 mg = 26%
  • Calcium: 483 mg = 50%
  • Magnesium: 118 mg = 33%
  • Phosphorus: 361 mg = 52%
  • Chloride: 332 mg = 42%
  • Sodium: 181 mg = 12%

With a SHEKO shake, you can lose weight healthily and feel full.¹ Ours is also among the most popular varieties. Vanilla shake , which with 867 mg per single dose completely covers your daily calcium requirement.

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How are minerals and vitamins related?

Minerals can be mentioned in the same breath as vitamins . Both are essential and must be obtained through our daily diet. Vitamins, like minerals, are involved in many important processes in the body. Without an adequate supply of vitamins and minerals, your body cannot function properly.

It is important to understand that some minerals and vitamins are interdependent, while others interfere with each other . For example, vitamin C promotes iron absorption. However, if the iron is processed incorrectly by the manufacturer, it can prevent the effects of vitamin E.

Another example is vitamin D. It's needed to absorb calcium. However, if you take too much vitamin D, your calcium levels will rise, increasing the risk of kidney stones. Therefore, the precise balance of minerals and vitamins is crucial.

Conclusion: Minerals – nothing works without them anymore

Minerals deserve more attention. After all, they are essential substances that the body cannot produce itself. Based on their occurrence, minerals are classified as macro- and trace elements. You need to obtain minerals through your daily diet. This is usually quite easy, as minerals are found in numerous foods. Deficiencies can occur with diets and nutritional disorders. To prevent this from happening in the first place, pay attention to a balanced diet and occasionally enjoy a delicious SHEKO Shake. It provides you with vitamins and minerals, attractively packaged and easy to enjoy.

FAQ about minerals

As you've probably noticed, minerals perform numerous functions in our bodies. Here you'll find answers to the most important questions:

What are minerals?
Minerals are inorganic substances that the body cannot produce itself. It is necessary to consume sufficient amounts of minerals daily through food, as they are essential for many bodily processes.

What minerals are there?

Minerals are classified as macro- and trace elements. This classification is based on their abundance in the body. Minerals include:

  • calcium
  • potassium
  • magnesium
  • phosphorus
  • sodium
  • chloride
  • sulfur

Which foods contain minerals?
A balanced diet provides you with plenty of minerals. These are found particularly often in whole grain products, dairy products, fish, or meat.

Minerals and trace elements – what is the difference?
Minerals are present in the body in high concentrations of more than 50 mg per kilogram of body weight. Trace elements are present in smaller quantities, with the exception of iron, which, despite being present at 60 mg, is classified as a trace element.

Are minerals nutrients?
Minerals are considered nutrients. They are classified as inorganic nutrients and are therefore essential for the body.

Sources:

  1. Gesundheit.gv.at https://www.gesundheit.gv.at/leben/ernaehrung/vitamine-mineralstoffe/mengenelemente/kalium.html
  2. Pharmaceutical Journal https://www.pharmazeutische-zeitung.de/inhalt-03-2004/pharm1-03-2004/
  3. Sterzing City Pharmacy https://www.apothekesterzing.com/ratgeber/mineralstoff-vitaminratgeber/
  4. ¹ To lose weight, you must replace two daily meals with SHEKO Shakes as part of a calorie-reduced, varied and balanced diet with sufficient fluid intake.

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