| Mineral | Function(s) | Food Sources | Claim(s) of Supplements | The Science |
| Calcium | Important for proper bone and teeth structure | Milk, cheese and yoghurt; dark green, leafy vegetables; fortified cereals and juices; fortified white flour and bread | May help to prevent calcium deficiency and osteoporosis | There is no evidence that extra calcium prevents osteoporosis; exercise - with adequate calcium intake - prevents bone loss. Runners who eat few or no dairy products may benefit from supplements to meet their demand; extra calcium may help to reduce the risk of stress fractures in female athletes with menstrual irregularities |
| Sodium | Helps to control body fluid balance; involved in muscle and nerve functions | Table salt; tinned vegetables; fish and meat; ready-made sauces and condiments | Extra salt is needed if you sweat a lot or exercise in hot, humid conditions | Excessive sweating during exercise may cause a marked sodium loss, but as salt is present in most foods, supplements aren't necessary |
| Potassium | Complements the action of sodium | Vegetables, fruit (especially bananas), and juices | May encourage sodium secretion and help to reduce blood pressure | Extra potassium is not known to enhance performance |
| Zinc | Involved in metabolism of fats, carbohydrates and proteins; assists the immune system and helps to heal wounds | Meat; eggs; wholegrain cereals; milk and other dairy products | Suggests a possible role in high-intensity and strength exercises; may help to boost the immune system | Studies have failed to show that extra zinc is of any benefit to performance |
| Magnesium | Involved in skeletal development, nerve and muscle functions; assists with energy production | Cereals; vegetables; fruit; potatoes; milk | May be related to aerobic capacity | Studies have failed to show that supplements are beneficial to performance |
| Iron | Involved in red blood cell formation and oxygen transport and utilisation | Red meat and liver; fortified breakfast cereals; shellfish; wholegrain bread; green leafy vegetables | Can improve aerobic performance by boosting oxygen-carrying capacity of red blood cells | Requirements of runners may be slightly higher since iron is lost through exercise; iron is lost through menstruation, so supplements may be sensible for female runners |
| Chromium | Helps cells to use carbohydrate for energy | Beans and peas; chicken | Helps burn fat and build muscle size and strength; may boost sprint performance | Studies on cyclists suggest extra chromium may shuttle more carbohydrate into muscle cells for a boost of energy, but further research is still needed |
