We often hear about the importance of vitamins, but when it comes to overall health, minerals play just as critical a role. From building strong bones to maintaining a healthy heart rhythm, minerals serve as the essential “spark plugs” that help keep our bodies functioning at their best. In an ideal world, we’d obtain these minerals directly from the food we eat— that draw nutrients from rich, fertile soil. Unfortunately, the reality today is that mineral levels in soils have been declining due to modern agricultural practices, meaning we’re often getting fewer minerals from our diets than we once did.
Why Soil Quality Matters for Mineral Intake
Healthy soil is like a well-stocked pantry of nutrients for crops. When we eat plants grown in mineral-rich soil, we receive a bounty of minerals ourselves. But over decades of industrial farming, soil has been depleted due to overharvesting, lack of proper crop rotation, excessive use of chemical fertilizers and erosion. As a result, even a diet that seems balanced might not provide optimal levels of certain key minerals.
Top 5 Minerals Many Americans Are Lacking
1. Magnesium
Why It’s Important: Magnesium is vital for over 300 biochemical reactions in the body, including energy production, muscle and nerve function, and regulation of blood sugar and blood pressure. It helps maintain strong bones and supports a healthy mood and sleep cycle.
Symptoms of Deficiency: Fatigue, muscle cramps, irregular heartbeats, and mood swings can all hint at a lack of magnesium. Some individuals may experience increased anxiety or insomnia.
2. Iron
Why It’s Important: Iron is a key component of hemoglobin, the protein in red blood cells that carries oxygen throughout your body. It’s essential for energy, proper muscle function, and even cognitive performance.
Symptoms of Deficiency: Iron deficiency, which can lead to anemia, often presents as persistent fatigue, dizziness, headaches, pale skin, and, in some cases, hair loss or weakened immunity.
3. Calcium
Why It’s Important: Most people associate calcium with strong bones and teeth, but it also plays a role in muscle contraction, nerve signaling, and blood clotting. Getting enough calcium helps maintain bone density and reduce the risk of osteoporosis as we age.
Symptoms of Deficiency: Low calcium can cause brittle nails, bone pain or weakness, muscle spasms, and tingling or numbness in hands and feet.
4. Zinc
Why It’s Important: Zinc is crucial for immune function, wound healing, and DNA synthesis. It supports taste and smell perception and also contributes to hormone balance.
Symptoms of Deficiency: Poor wound healing, frequent infections, hair loss, decreased taste or smell, and issues with concentration can all indicate low zinc levels.
5. Potassium
Why It’s Important: Potassium helps maintain healthy blood pressure and supports normal muscle contractions and nerve signals. It also aids in proper fluid balance and nutrient transport inside your cells.
Symptoms of Deficiency: Muscle cramps, weakness, constipation, fatigue, and abnormal heart rhythms (arrhythmias) may arise when your potassium is low.
Causes of Low Mineral Levels in People
1. Declining Soil Quality: As already mentioned, nutrient-depleted soils lead to produce that is naturally lower in minerals. Even fresh, organic foods may contain fewer minerals than similar crops grown decades ago.
2. Highly Processed Diets: Many Americans rely heavily on convenience foods—refined grains, sugary snacks, and fast food. These items are often stripped of minerals during processing. Diets lacking in fresh fruits, vegetables, lean proteins, and whole grains tend to be low in essential minerals.
3. Digestive Issues & Poor Absorption: Even if you’re eating a mineral-rich diet, certain gastrointestinal issues—like celiac disease, Crohn’s disease, or chronic gut inflammation—can impair the body’s ability to absorb minerals efficiently.
4. Medications & Medical Conditions: Some medications (such as diuretics, antacids, or long-term antibiotics) can interfere with mineral absorption or increase mineral excretion. Chronic health conditions, hormonal imbalances, and aging can also influence mineral status.
5. Excessive Exercise or Sweating: Athletes or individuals who engage in strenuous exercise can lose minerals through sweat. Without adequate dietary intake or proper supplementation, these losses can add up, leading to deficiencies over time.
How to Support Mineral Levels
Choose Whole, Unprocessed Foods: Choose foods naturally higher in minerals like fresh fruits, vegetables and grass-fed/free-range proteins.
Diversify Your Diet: Eating a variety of foods ensures you get a broader spectrum of minerals. Experiment with whole foods that are different for you. We were meant to eat seasonally and these days we tend to eat the same thing year round.
Consider Soil-Friendly Sourcing: Look for locally sourced, sustainably grown produce. Farmers who prioritize soil health often yield crops with higher nutrient densities.
Use Supplements Wisely: If you suspect a deficiency, consult a trusted practitioner and test your levels. A high-quality multivitamin/mineral supplement or targeted mineral supplementation (like magnesium or iron) may help fill the gaps.
Mind Your Gut Health: Focus on gut-healthy foods and consider looking into a good probiotic. A healthier gut lining is more efficient at absorbing nutrients.
Stay Hydrated: Adequate fluid intake supports proper nutrient transport and overall health.
To Sum Up: Mineral Deficiencies and Supporting Your Health
In an ideal world, a well-rounded, whole-foods-based diet would deliver all the minerals our bodies need. But we don’t live in an ideal, perfect system. Modern farming practices and lifestyle factors have made mineral deficiencies more common. Consider testing for some of the most commonly lacking minerals—magnesium, iron, calcium, zinc, and potassium—to understand the signs of deficiency. Then, take proactive steps to improve your mineral status and enjoy optimal health.
