For any type of change, you want your body to go through you have to educate yourself.

And when you try to do that and simply google “How my body works” or “How to avoid foods that make me fat” the internet gives you an answer. Or should I say a couple trillion answers?… (sigh)

And then you start researching. After a few exhausting hours, steam starts to break from your ears and the brain slowly starts to shut down.

Animal vs vegetarian protein, monosaturated and saturated fats, nitro-oxide before sleeping, water intake = 50pounds on 1 liter, morning oats in the toilet as result from past day fiber intake…..


This is all you need to know about your body.

There are also some things of course, but this is a foundation of understanding how you can manipulate your body.

Here, we discussed 4 minerals your body needs every day for normal functioning. It is very important that you know everything said down below about these because you just might happen to find the resolution of some issue your body is experiencing.

You heard for all of them, and I promise this will be simple. 

4 minerals your body needs EVERY day in order to function normally are:

  1. Magnesium
  2. Calcium
  3. Sodium
  4. Potassium

They do A LOT of things in your body, and without out them, you would probably be… Well, a tree.

So let's get into reviewing them and why each and every one of them is super important.




Magnesium is one of the main minerals for the normal function of muscles and for heart health. Our bodies cannot produce it on their own, and therefore magnesium intake through diet is a must.

Recommended daily intake:

minerals body need normal functioning magnesium daily intake

Signs of magnesium deficiency:

  • Loss of appetite
  • Fatigue and weakness
  • Muscle cramps
  • High blood pressure
  • Abnormal heart rhythms
  • Hypocalcemia or hypokalemia

Imagine it like this: every yin has its yang. Nature is a perfectly balanced system, and therefore magnesium is directly connected to its yang mineral – to:




When you think of calcium your first association is probably bone building, but calcium has some very important other functions you need to know about. It's one of the four minerals your body needs every day for normal functioning. It plays a huge role in inter-cellular communication, keeping the balance of cell life regulation, regulating hypertension, etc.

Recommended daily intake:

minerals body need normal functioning calcium daily intake

Signs of calcium deficiency:

  • Osteopenia which can lead to osteoporosis
  • Low blood pressure
  • Increased risk of bone fractures
  • Numbness and tingling in the finger
  • Abnormal heart rhythms


So you probably noticed how magnesium deficiency can cause high blood pressure, and calcium deficiency can cause the opposite. Also, you can see both of them causing abnormal heart rhythms.

That is because they are working together in your cardiovascular system!

Let’s talk about this a bit, so you can get a logical picture, what’s actually happening in there.

Your cardio-vascular system has veins and arteries. Difference? Arteries are pumping blood from your heart through the whole body, while veins get that blood back to the heart. But the main difference?

Arteries have muscles around them!

So when they pump, they flex and release, every second of your entire life! How fascinating is that? Well, let’s say you are not getting enough magnesium in your body. This is what happens:

The heart pumps blood in arteries -> arteries want to pump it deeper in your body -> they use calcium to flex muscles around them -> they start searching for magnesium to release the flex and… errrrrr

Result = high blood pressure.

If you still find this confusing, let make it really simple.

You release the water into your garden hose. You grab and squeeze the hose and what happens? Water pressure increases! Get it?

So for the normal cardiovascular system, make sure your diet has enough calcium and magnesium. That way your body will be thankful and will reward you with a longer life!

Moving on:




The biggest myth you probably heard about this one, is that is absolutely the worse and you should avoid it. Let’s be clear with this: Sodium is the essential mineral and electrolyte and without it, you cannot live.

It plays a huge role in maintaining fluids levels in your body.

Another thing we have to clear up first: Sodium is not actually salt! Salt is sodium chloride! 

minerals body need normal functioning table salt

Recommended daily intake: 2300mg (which is about 1 teaspoon of salt!).

Since the average American, age 2 or older, has 3400mg+ daily intake of sodium we will break both side effects – deficiency and sufficiency.

Deficiency (under 1000mg a day):

  • Headaches
  • Severe vomiting and diarrhea
  • Confusion
  • Nausea

Sufficiency: (over 2300mg):

  • Increased risk of stroke, heart failure, osteoporosis, stomach cancer, and kidney disease
  • Retaining fluids
  • Can cause damage to blood vessels and the heart muscle itself
  • Swellings
  • Gaining weight

Let’s put it this way. There is a small chance that you will be sodium deficient. If you even start to cut sodium, you will probably end up taking around 1100mg which is pretty much enough for normal functioning. However, just like magnesium, sodium has its brother-in-arms and that is:




Potassium is one of the 4 minerals you can’t live without, but it’s also the king among the electrolytes. Out all of the electrolytes is the one we need in very large quantities. And by very large I mean extremely large!

Recommended daily intake:

minerals body need normal functioning potassium daily intake

Okay, there is something in your body called a sodium-potassium pump and it placed on the surface of your cells. I don’t want to bother you with science, so let me briefly explain to you what it actually does.

This pump is working in order to feed your cells. Simple as that. You have between 800 000 and 30 million these pumps actively working every day. Without potassium, cells cannot receive their food, and therefore potassium is the biggest must for us.

Potassium deficiency:

  • Salt sensitivity (meaning that changes in sodium intakes affect blood pressure to a greater than normal extent)
  • Abdominal cramping, bloating
  • Constipation
  • Nausea or vomiting




Please be advised that the completion of these minerals in our bodies is far more complicated than described (it’s science, duh).

Charts with recommended daily intakes are copied from the National Institutes of Health website.

When you start choosing a diet for whatever reason you may have, consider how much these minerals are provided in that diet.

Also one of our top recommendations is definitely the DASH diet.

DASH diet has great quantities of these minerals and it very effective. You can use it for muscle gain and for weight loss. Either way, it can be a healthy and not strict lifestyle that you can pursue every day with a smile on your face!

Vladan Ubiparip
Founder at Extreme Loser