Trace minerals & your health: What you might be missing

Do you feel unusually tired, get frequent cramps, or struggle to focus? It might not be stress or a lack of sleep. These symptoms could point to something small, but surprisingly important: trace mineral imbalances.

Most of us know we need iron or calcium, but trace minerals like magnesium, zinc, iodine, selenium, and copper are just as important, even though we need them in much smaller amounts. Trace minerals are involved in everything from hydration and energy production to immune function, hormone balance, and brain health.

What are trace minerals, and why do they matter?

Trace minerals are naturally occurring elements that the body needs in tiny amounts. Don’t let the “trace” in the name fool you; these minerals are crucial for keeping your body functioning properly.

Trace minerals play a vital role in supporting various functions in the body. They help maintain electrolyte balance and proper hydration, support enzyme and hormone activity, and contribute to energy metabolism and mitochondrial function. In addition, trace minerals are essential for immune health and wound healing, as well as for cognitive function and mood regulation.

So, why aren’t we getting enough?

Even a healthy diet might not provide all the minerals your body needs. Here’s why:

Soil depletion: Decades of irresponsible farming methods have stripped the nutrients out of the soil, lowering mineral concentrations in our food.

Water filtration: Most filtered and bottled water is stripped of natural minerals.

Food processing: Milling grains, refining sugars and removing skins and seeds all reduce the mineral content of our food.

Restrictive diets: Vegetarian, vegan and low-carb diets often don’t include enough mineral-rich foods like seafood, dairy or organ meats.

Global nutrition data reveal that many individuals around the world do not get enough essential minerals, even in high-income countries. Up to 48% of the global population consumes less than the recommended amount of magnesium, while 17.3% are at risk of zinc deficiency. Additionally, iodine deficiency remains a public health concern in more than 50 countries.

How to know if you're deficient

Mineral deficiencies often go unnoticed because symptoms develop slowly or are mistaken for other issues. If you're experiencing any of these symptoms, it may be worth looking into:

• Fatigue, weakness or low energy
• Brain fog or poor concentration
• Frequent cramps or restless legs
• Brittle nails or thinning hair
• Food cravings, especially salty or unusual ones
• Mood swings or low resilience to stress
• Dry skin or slow wound healing

Your healthcare practitioner can help assess whether these are linked to a nutritional deficiency, often through symptoms, blood tests, or diet history.

Who’s most at risk for trace mineral deficiencies?

Some individuals are more likely to run low on trace minerals than others. If you’re an athlete or exercise a lot, you lose minerals through sweat. If you’re pregnant or breastfeeding, your body needs more nutrients to support both you and your baby. Digestive issues like Irritable bowel syndrome (IBS) or coeliac disease can make it harder for your body to absorb what you need from food. If you follow a vegetarian or vegan diet, you might miss out on certain minerals like zinc, selenium and iodine, which are found mostly in animal foods. As we get older, our bodies naturally absorb nutrients less efficiently, so older adults are also at higher risk. If you fall into any of these groups, paying a little extra attention to your trace mineral intake can make a real difference in how you feel every day.

How to get more minerals, naturally

The good news is that you can start supporting your mineral intake with some smart food and lifestyle choices.

1. Prioritise whole foods

Choose minimally processed, whole foods like:

• Dark leafy greens (spinach, kale, Swiss chard)
• Nuts and seeds (pumpkin, sesame, chia)
• Legumes and beans
• Whole grains (quinoa, brown rice, oats)
• Shellfish, seaweed and organ meats

2. Choose mineral-rich water

Natural spring or mineral waters retain valuable trace elements like magnesium, calcium, and silica. If you use filtered or distilled water, remineralise it by adding a pinch of unrefined sea salt, a splash of trace mineral drops, or blending it with mineral-rich ingredients like cucumber or lemon.

3. Use sea salt or Himalayan salt

Sea salt and Himalayan salt varieties may contain small amounts of trace minerals, unlike refined table salt.

4. Pair nutrients for better absorption

Some minerals work better in pairs.

• Vitamin C enhances iron absorption.
• Magnesium helps with calcium metabolism.

Avoid taking zinc and iron at the same time. They can compete for absorption, so they should be taken at least 2 hours apart.

You don’t need to overhaul your lifestyle overnight. Being mindful of your mineral intake is a meaningful step toward better health. These essential nutrients might be small, but their impact is profound.

References

Davis, D.R., Epp, M.D. and Riordan, H.D., 2004. Changes in USDA food composition data for 43 garden crops, 1950 to 1999. Journal of the American College of Nutrition, 23(6), pp.669–682. https://doi.org/10.1080/07315724.2004.10719409

Wessells, K.R. and Brown, K.H., 2012. Estimating the global prevalence of zinc deficiency: results based on zinc availability in national food supplies and the prevalence of stunting. PLoS ONE, 7(11), p.e50568. https://doi.org/10.1371/journal.pone.0050568

Rosanoff, A., Weaver, C.M. and Rude, R.K., 2012. Suboptimal magnesium status in the United States: are the health consequences underestimated?. Nutrition Reviews, 70(3), pp.153–164. https://doi.org/10.1111/j.1753-4887.2011.00465.x

World Health Organization (WHO), 2023. Iodine status worldwide. [online] Available at: https://www.who.int/publications/i/item/9789240062070

 

Information provided by Natroceutics.