The Five Minerals You May Be Lacking

Here, we explore five minerals many people might not realize they may need more of, along with practical ways to incorporate them into your diet.

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While well-known minerals like calcium and iron often grab the headlines in health discussions, several lesser-known minerals are just as crucial for maintaining optimal health. Yet, these unsung heroes play pivotal roles in everything from bone health to neurological function.

Minerals are important because they facilitate the transfer of nutrients across cell membranes, regulate tissue growth, help with the contracting and relaxing of muscles, help maintain proper nerve conduction, and SO much more! There are 103 known minerals, and at least 18 of those are necessary for good health. Since our bodies can’t produce them, it means we have to rely on other factors (primarily our food) to get minerals.

1. Magnesium: The Master Mineral

Often overshadowed by calcium, magnesium is like a Swiss army knife – it’s a tool your body uses for over 300 different jobs, including relaxing your muscles and nerves, keeping your heart rhythm steady, and turning the food you eat into energy. Despite its importance, studies indicate that many adults don't get enough of this mineral.

How to Get More Magnesium:

Incorporate magnesium-rich foods like leafy greens, nuts, seeds, and whole grains into your diet. Soaking in a warm bath with Epsom salts and magnesium flakes also helps you get magnesium, since it can be absorbed through the skin. For those who need a supplement, magnesium glycinate offers excellent bioavailability and is gentle on the stomach.

Though we can focus on lots of magnesium-rich foods, I still find that it’s difficult for most people to get enough magnesium in their diet without supplementation. One of my favorite brands that I recommend is LifeBlud. Their ingredients are third-party tested and contain no weird fillers. You can use code JENNTAYLOR for 10% off your first order.

2. Chromium: The Blood Sugar Balancer

Think of insulin as the key that unlocks your body's cells, allowing sugar to enter and be used for energy. Chromium acts like a personal assistant to insulin, helping it work more efficiently. This is crucial for keeping your blood sugar stable, which not only helps manage your energy levels but also supports your overall metabolism (2).

How to Get More Chromium:

Broccoli, oats, and barley are good sources of chromium. Additionally, you can find chromium in fresh fruits like oranges and apples, as well as green beans.

3. Selenium: The Antioxidant Powerhouse

Selenium works like a bodyguard for your cells. As an antioxidant, it fights off free radicals, which are unstable atoms that can damage cells, causing illness and aging. Selenium is also important for making sure your thyroid gland functions correctly, which helps regulate your metabolism.

How to Get More Selenium:

Brazil nuts are the richest dietary source of selenium; just one nut per day can provide the daily recommended intake (just remember to soak them before eating for optimal digestion!) Fish, turkey, and eggs also offer good amounts of selenium.

4. Manganese: The Bone Builder and Metabolizer

While calcium and vitamin D usually get all the glory for supporting bone health, manganese is equally important. It helps form bone cartilage and collagen and is also vital for wound healing.

 How to Get More Manganese:

Whole grains, legumes, and leafy vegetables are excellent sources. A balanced diet typically covers manganese needs, but those with dietary restrictions might consider a multimineral supplement.

5. Molybdenum: Enzyme Activator

Think of molybdenum as a spark plug for your body's engine—it helps kickstart important chemical reactions, including breaking down proteins your body doesn’t need and detoxifying harmful substances that might build up in your body.

How to Get More Molybdenum:

Legumes, grains, and nuts are good sources of molybdenum. Given its importance, yet relative abundance in food, dietary deficiency is rare but awareness is key.

Getting Enough Minerals

Here are a few other ways I like to make sure that I’m getting enough minerals:

• Improve digestion. Good digestion = the ability to break down and absorb minerals.

• Optimize hydration: I recommend adding a pinch of high-quality salt to your water. I recommend Jacobsen Sea Salt and Redmond Real Salt.

• Whole food sources. The closer we can get to our roots, and the farther away we can get from processed foods and synthetic additives, the better. I always think, the closer to the earth, the higher in minerals… pasture-raised animals, organic produce, etc.

• Supplement with high-quality minerals. I love adding things like Intelligence of Nature Gut Support or Trace Minerals to my beverages for an extra boost of minerals.

Ensuring adequate intake of these essential minerals can have a profound impact on your health. A diet rich in diverse nutrients supports the body’s natural processes and promotes overall well-being. While food sources are the best way to meet your nutritional needs, supplements can help fill in the gaps where diet may fall short.