Mineralsare chemical compounds or molecules found in nature. Though often mentioned alongside them, minerals are different thanvitamins. They are inorganic substances that not only play an important role in the earth’s ecosystem but also in the overall health of all living organisms, including plants, animals, and humans.
Minerals are classified as major if greater than 5 grams of it are present in the human body. If there are less than 5 grams present, the mineral is considered a trace mineral. However, no matter their size, all minerals are crucial for enzymes, proteins, and cells to function at their optimum capacity.
Iron
Ironcomposes five percent of the earth’s crust, yet iron deficiency is the most common mineral deficiency worldwide. It is estimated that up to one in three people worldwide are low in this essential mineral. Women of childbearing age are at the highest risk. Men typically have a total of 4 grams of iron in their blood while women have 3 grams.
Iron is most famously known for its part in keeping red blood cells, or hemoglobin, at normal levels. When a person is low in iron, they are unable to produce adequate red blood cells, resulting in a condition known as anemia. While there are also other causes of anemia, such asvitamin B12andfolatedeficiency, low iron is the leading reason a person will be anemic.
Iron comes in two forms: heme iron, which comes primarily from animal sources, and non-heme iron, which comes from plant sources. When iron is consumed in meat, the body will absorb about 30 percent of the heme-iron ingested. When iron is consumed from plants,nuts and seeds, about 10 percent of the non-heme iron will be absorbed.
Causes of Iron Deficiency
Inadequate intake in dietWeight-loss surgery (gastric bypass, gastric sleeve, etc.)Heavy menstruationStomach ulcersColon polyps (which may bleed)Malabsorption syndromeIntestinal diseases (leaky gut, Crohn’s disease, ulcerative colitis, celiac disease)
Inadequate intake in diet
Weight-loss surgery (gastric bypass, gastric sleeve, etc.)
Heavy menstruation
Stomach ulcers
Colon polyps (which may bleed)
Malabsorption syndrome
Intestinal diseases (leaky gut, Crohn’s disease, ulcerative colitis, celiac disease)
Symptoms of Iron Deficiency
FatiguePale appearanceShortness of breathChest painHeart palpitations
Fatigue
Pale appearance
Shortness of breath
Chest pain
Heart palpitations
Food Sources of Iron
Meat (beef, lamb, turkey, chicken, veal, etc.)Seafood (shrimp, clams,tuna, etc.)Vegetables (spinach, peas, broccoli, collards, kale, etc.)Fruits (strawberries, watermelons, raisins,dates,prunes, etc.)Beans (tofu, kidneybeans,lentils)
Meat (beef, lamb, turkey, chicken, veal, etc.)
Seafood (shrimp, clams,tuna, etc.)
Vegetables (spinach, peas, broccoli, collards, kale, etc.)
Fruits (strawberries, watermelons, raisins,dates,prunes, etc.)
Beans (tofu, kidneybeans,lentils)
Ironshould only be taken if an iron deficiency has been diagnosed and food sources do not provide adequate iron. Some individuals have a condition called hemochromatosis, which results in iron overload. Once iron deficiency has been diagnosed and supplementation is advised, many also takevitamin C, which will help increase absorption.
Magnesium
An enzyme “co-factor” involved in over 350 chemical reactions in the human body,magnesiumis crucial. The average human has about 25 grams of magnesium in the body. One percent of that is in the serum and red blood cells, and 90 percent of the serum is present in bones and muscles. A low level of magnesium in the blood indicates one is deficient. However, a normal blood test can also result when one lacks sufficient magnesium in the body. Overall, it is estimated that up to 75 percent of the world’s population consumes inadequate amounts of magnesium required for peak health.
An adequate intake of magnesium-rich foods, which includes green leafy vegetables, is important. Frequently, diet is not enough and a supplement is required.
Certain medications increase the risk of magnesium deficiency. These medications include acid reducers (i.e. omeprazole, pantoprazole, ranitidine) and diuretic water pills (i.e. furosemide, triamterene, hydrochlorothiazide).
Causes of Magnesium Deficiency
Inadequate intake through dietWeight-loss surgery (gastric bypass, gastric sleeve, etc.)MalabsorptionIntestinal diseases (Crohn’s disease, ulcerative colitis, celiac disease)
Inadequate intake through diet
Weight-loss surgery (gastric bypass, gastric sleeve, etc.)
Malabsorption
Intestinal diseases (Crohn’s disease, ulcerative colitis, celiac disease)
Symptoms of Magnesium Deficiency
Muscle crampsLeg cramps (especially at night)Eyelid twitchesHeart palpitationsElevated blood pressureMigraine headachesTension headachesAnxiety symptomsConstipationPoor glucose controlOveractive bladder (bladder is a smooth muscle)
Muscle cramps
Leg cramps (especially at night)
Eyelid twitches
Heart palpitations
Elevated blood pressure
Migraine headaches
Tension headaches
Anxiety symptoms
Constipation
Poor glucose control
Overactive bladder (bladder is a smooth muscle)
Food Sources of Magnesium
Pumpkin seedsAlmondsSpinachCashewsEdamameBlack beansDark chocolatePeanut butterAvocadoSoy milk
Pumpkin seeds
Almonds
Spinach
Cashews
Edamame
Black beans
Dark chocolate
Peanut butter
Avocado
Soy milk
Obtaining magnesium through diet is best. However, that is frequently not enough, even in those with healthy, well-rounded diets.Magnesiumis available as a powder, tablet, or capsule. A magnesium chelate (such as magnesium citrate, magnesium glycinate, magnesium malate, or magnesium threonate) formula is ideal for optimal absorption and efficiency. A magnesium-oxide formulation is acceptable but occasionally has gastrointestinal side effects, such as loose stool, for some. Take as directed on the label. Those with advanced kidney disease should consult with their physician prior to taking.
Calcium
Calciumis one of the most common minerals in the body and on earth. In fact, up to two percent of our body weight is composed of calcium. It is estimated that 99 percent of the calcium in our bodies is found in our bones, while one percent is circulating in blood and present in cells.
Calcium is responsible for bone and muscle health, including heart muscle contractions. When sufficient calcium is not consumed in the diet, health complications may occur. When consumed with food,calcium and magnesiumare usually balanced. When a supplement is taken, one should also add a magnesium supplement. In addition, adequate levels ofvitamin Dare required for the absorption of calcium.
Causes of Calcium Deficiency
Vitamin D deficiencyPoor dietary intakeWeight-loss surgery (gastric bypass, gastric sleeve, etc.)MalabsorptionIntestinal diseases (leaky gut, Crohn’s disease, ulcerative colitis, celiac disease)
Vitamin D deficiency
Poor dietary intake
Weight-loss surgery (gastric bypass, gastric sleeve, etc.)
Malabsorption
Intestinal diseases (leaky gut, Crohn’s disease, ulcerative colitis, celiac disease)
Symptoms of Calcium Deficiency
Dental issuesDepressionBrittle nailsFatigueHallucinationsMenstrual crampsMuscle crampsOsteopenia/Osteoporosis
Dental issues
Depression
Brittle nails
Fatigue
Hallucinations
Menstrual cramps
Muscle cramps
Osteopenia/Osteoporosis
Food Sources of Calcium
Seeds(chia seeds, sesame seeds)Dairy (cheese, yogurt)BeansandlentilsAlmondsWhey proteinSoy milkGreen leafy vegetablesFigs
Seeds(chia seeds, sesame seeds)
Dairy (cheese, yogurt)
Beansandlentils
Almonds
Whey protein
Soy milk
Green leafy vegetables
Figs
When diet does not provide adequate calcium, one may need to add acalcium supplementto their daily regimen. Most who supplement take 500 mg to 1,000 mg daily. Calcium carbonate requires adequate stomach acid for absorption, so taking it with a meal is best. Those who take acid reducers are best taking acalcium citrate formulation. Other forms such as coral calcium, calcium gluconate, or calcium lactate are also acceptable. Some also take calcium-magnesium combinations or calcium-magnesium-zinc combination supplements.
Iodine
It is estimated that, globally, one in three people have insufficientiodineintake. Adequate iodine is required for the production of the thyroid hormone and energy metabolism. Those with symptoms listed below or those with a thyroid condition should consult with their physician about having a urine iodine level checked. Normal urine levels are > 100 mcg/L or more.
When deficient, one may develop a goiter (thyroid enlargement) or thyroid nodules. Low iodine levels are also associated with fatigue, low body temperature, and reduced intelligence (up to 13.5 points) as measured on a standardized IQ test. Severe deficiency within a fetus and early childhood may result in mental retardation.
Iodine deficiency is common in Africa and South Asia, while 50 percent of people in Europe are also mildly deficient, according to a study in Endocrine Reviews.
A 2018 study of Norwegian pregnant women in Nutrients showed that up to 55 percent of the women had suboptimal iodine intake in their diet. According to the Australian Thyroid Foundation, “More than 50% of children and pregnant or breastfeeding women living in Australia have been shown to be iodine-deficient”.
Further, a 2011 study in the Journal Thyroid demonstrated that almost 10 percent of people in the United States had moderate to severe iodine deficiency. It is believed that an additional five to 10 percent are mildly deficient. In other words, one in five Americans may also be deficient.
Those in Japan tend to have a higher intake of iodine than most other countries due to routine consumption of wakame (undaria), nori (porphyra), and kombu (laminaria), types ofseaweed.
Causes of Iodine Deficiency
Poor dietary intakeWeight-loss surgery (gastric bypass, gastric sleeve, etc.)MalabsorptionIntestinal diseases (leaky gut, Crohn’s disease, ulcerative colitis, celiac disease)
Poor dietary intake
Weight-loss surgery (gastric bypass, gastric sleeve, etc.)
Malabsorption
Intestinal diseases (leaky gut, Crohn’s disease, ulcerative colitis, celiac disease)
Symptoms of Iodine Deficiency
Cold fingers and toesFatigueThyroid nodules/GoiterUnder-active thyroidDepressionBrain fog/trouble learning and remembering thingsWeight gainHair lossDry skin
Cold fingers and toes
Fatigue
Thyroid nodules/Goiter
Under-active thyroid
Depression
Brain fog/trouble learning and remembering things
Weight gain
Hair loss
Dry skin
Food Sources of Iodine
Seafood(tuna, shrimp, and cod)Seaweed(wakame, nori, kombu)VegetablesDairy (yogurt, cottage cheese, cow’s milk)EggsPrunesIodizedsalt
Seafood(tuna, shrimp, and cod)
Seaweed(wakame, nori, kombu)
Vegetables
Dairy (yogurt, cottage cheese, cow’s milk)
Eggs
Prunes
Iodizedsalt
When diet is not sufficient, a qualitymultivitaminshould be taken, as long as it has 150 mcg ofiodinepresent. Some also takekelp supplementsto help ensure they are getting adequate iodine. The European Union has recommended 600 mcg be the upper limit of iodine taken when supplementing.
Zinc
According to the World Health Organization, it is estimated that up to 20 percent of the world’s population could be deficient inzinc. When young children are affected, growth can be stunted while the immune system can also be negatively affected, making it more difficult to fight off dangerous bacteria and viruses. Children in South Asia, Africa, and the Western Pacific are at higher risk than children in other locations around the world. In North America and Europe, the elderly are at higher risk for deficiency than children.
Causes of Zinc Deficiency
Poor dietary intakeWeight-loss surgery (gastric bypass, gastric sleeve, etc.)MalabsorptionRoutine alcohol ingestionIntestinal disorders (Crohn’s disease, ulcerative colitis, celiac disease)Medications (diuretic medications used for blood pressure)
Poor dietary intake
Weight-loss surgery (gastric bypass, gastric sleeve, etc.)
Malabsorption
Routine alcohol ingestion
Intestinal disorders (Crohn’s disease, ulcerative colitis, celiac disease)
Medications (diuretic medications used for blood pressure)
Food Sources of Zinc
OystersMeat (beef, veal)Poultry (chicken, turkey)Seafood(fish, crab and lobster)Seeds(hemp,pumpkin,sunflower,pecan,chia seeds,flax seeds)Nuts(pine nuts,cashews,brazil nuts)
Oysters
Meat (beef, veal)
Poultry (chicken, turkey)
Seafood(fish, crab and lobster)
Seeds(hemp,pumpkin,sunflower,pecan,chia seeds,flax seeds)
Nuts(pine nuts,cashews,brazil nuts)
The Symptoms of Zinc Deficiency
Dry skin (dermatitis)Loss of smellPoor wound healingRetarded growth (if children are deficient)DiarrheaMental disturbancesMemory lossHair lossImpotenceRecurrent infections due to reduced immunity
Dry skin (dermatitis)
Loss of smell
Poor wound healing
Retarded growth (if children are deficient)
Diarrhea
Mental disturbances
Memory loss
Hair loss
Impotence
Recurrent infections due to reduced immunity
Depending on one’s age, between 2 mg and up to 13 mg ofzincper day are recommended — breastfeeding women having highest requirements, and infants have the lowest. Most qualitymultivitaminscontain zinc. There are alsocalcium-magnesium-zinc combination supplementswhich are beneficial for bone health. Some, however, may need additional zinc and take a zinc supplement. Zinc lozenges are taken frequently during the cold and flu season to help prevent upper respiratory infections.
