Mineral Depletion: A Growing Health Crisis

You may have heard the recent buzz Dr. Mark Hyman, Dr. Casey Means, Dr. Chris Palmer, and other well-known health and wellness advocates made with their powerful appeals on the senate floor, urging for U.S. food and healthcare reform. At the heart of their appeal is the growing concern about the poor food quality in the U.S. Unfortunately, mineral depletion has become an all-too-common problem amongst Americans today. Research shows that nutrient levels in foods have been decreasing over the past 100 years, which massively impacts our collective health. (Source)  

Keep reading as we dig into the ever-increasing health crisis of mineral depletion, what is causing this depletion, why minerals are vital for your well-being, and simple steps you can take today to safeguard your mineral levels. 

Why Are We Mineral-Depleted? 

The research is clear: While most Americans have no trouble meeting their calorie needs, many fail to optimally meet their mineral needs. For many Americans, this results from eating a staggering proportion of their calories (recent estimates point to 60 %!) from ultra-processed foods, heavily manufactured foods full of refined starches, oils, added sugars, and emulsifiers, and low in beneficial nutrients. (Source, Source)  

Modern-day industrial agricultural practices are also to blame. Research shows that the mineral levels of fruits and vegetables plummeted between the early 20th and 21st centuries. These declines are caused by industrial agricultural practices, such as heavy use of synthetic fertilizer and a focus on growing monoculture crops, which deplete soil over time. (Source, Source)  

Last but certainly not least, stress depletes minerals, and stress is at an all-time high for many people. The body’s physiological response to stress drains minerals through a complex interplay of hormones and neurotransmitters. When the body encounters a stressor, it releases hormones like adrenaline and cortisol. These hormones mobilize minerals, especially magnesium, from the body's stores. If the stressor persists, the continuous release and excretion of minerals like magnesium can gradually deplete the body’s stores. (Source) 

Finally, some special populations, such as recreationally active individuals, athletes, and people who like to sauna bathe, lose minerals through physical exertion and sweating, increasing their mineral needs. (Source, Source)  

Why Do We Need Minerals? 

Minerals are like the 'sparkplugs' of our bodies, igniting the countless chemical reactions that keep us alive and functioning. Without them, we simply can’t maintain optimal health and wellness!  

There are two main groups of minerals: Macrominerals and trace minerals. Macrominerals, such as calcium and magnesium, are required in amounts greater than 100 mg/day. Each one makes up less than 1% of body weight. Trace minerals are needed between 1-100 mg/day, each making up less than 0.01% of body weight. Despite their small contribution to our body weight, macro and trace minerals are essential for good health.  (Source) 

An Overview of Macro Minerals and Trace Minerals 

Let's take a quick look at macro and trace minerals and what they do in our bodies. 

The main macro minerals that our bodies require include: 

• Magnesium: Magnesium is crucial for muscle function, healthy blood sugar regulation, and supporting a balanced stress response. Magnesium is also important for liver health and helps CYP450 enzymes process toxins, making it key for detoxification. (Source, Source, Source Source, Source) 

• Sodium: Sodium supports fluid balance, nerve transmission, and muscle contraction. (Source) 

• Potassium: Potassium is vital for healthy heart function, muscle contraction, and nerve signaling. (Source)  

• Calcium: Calcium is central to bone health, tooth enamel, and regulates muscle function and nerve signaling. Adequate calcium levels also protect the body from toxic heavy metals like lead. (Source, Source) 

Macrominerals are electrolytes inside the body, meaning they can be dissolved in body water. They help with processes such as the conduction of nerve impulses and muscle contraction and relaxation. Sodium, potassium, and magnesium are also crucial minerals for hydration that help maintain an optimal body water balance.  

The main trace minerals include: 

• Iron: Iron plays a pivotal role in oxygen transport in blood and muscles as a central component of the oxygen-binding proteins hemoglobin and myoglobin. It is also crucial for energy production. Iron is vital for athletes because it delivers oxygen to working muscles; physical activity can be a struggle without adequate oxygen delivery. Adequate iron levels defend the body against heavy metals, helping to keep the body’s toxin burden in check. (Source, Source, Source, Source)  

• Zinc: Zinc is vital for immune function, DNA synthesis, and skin health. (Source) 

• Selenium: Selenium helps activate antioxidant enzymes and thyroid hormones. Selenium is essential for protecting the body from mercury, a highly toxic heavy metal. (Source, Source)  

• Copper: Copper is involved in iron metabolism and helps maintain healthy connective tissue. Copper supports the antioxidant enzyme superoxide dismutase (SOD), helping the body detoxify damaging free radicals. (Source)  

• Manganese: Manganese is essential for bone formation and helps our bodies metabolize amino acids, the building blocks of proteins. Like copper, manganese also supports SOD activity, aiding detoxification. (Source)  

• Chromium: Chromium supports healthy blood sugar regulation. (Source)  

• Iodine: Iodine is necessary for making thyroid hormones and regulating the body’s metabolism.. (Source)  

• Molybdenum: Molybdenum is involved in detoxification processes. It is also is vital for detoxification reactions, including the breakdown of aldehydes, toxic chemicals that can cause various health problems. (Source)  

It’s important to note that some macro and trace minerals can be synergistic, while others can be antagonistic requiring a delicate and thoughtful balance for optimal results. For example, excessive consumption of zinc may lead to a copper deficiency. It is important that zinc and copper are taken in the correct ratios and are properly balanced for optimal results and healthy immune function. Sodium and potassium are another combination that must be balanced for healthy blood pressure, while iodine and selenium work synergistically to support healthy thyroid function. (Source, Source, Source)   

In addition, some minerals are antagonistic, meaning they can compete for absorption. Iron and calcium are good examples of antagonistic nutrients; eating calcium-rich foods or taking calcium supplements may reduce iron absorption in the short term. (Source) 

Now that you understand how indispensable minerals are for keeping our bodies in optimal condition, let’s discuss strategies you can take to safeguard your body’s mineral status. 

Try These Three Strategies to Replenish Your Minerals 

Low mineral intake is a pressing health issue in our modern world. While large-scale changes are needed in our agricultural system and food industry to support healthier eating and greater mineral intake, you shouldn’t wait for public policy to change to take charge of your minerals!  

If you are ready to be proactive, here are 4 steps you can take to impact your mineral status: 

1. Buy organic and locally grown
2. Don’t skip the salt and incorporate mineral-rich foods 
3. Mind your alcohol intake and stress. 
4. Add a multi-mineral supplement to your routine. 
5. Boost your minerals with the natural compounds Shilajit and Laminaria. 

1. Buy Organic and Locally Grown 

Research shows that organic foods tend to be higher in minerals than non-organic foods, so try to choose organic, pesticide- and herbicide-free veggies and fruits when you can! Choosing to buy organic and local is beneficial in that you’re not only supporting the community but you’re also aiding the planet.  

For example, small, local farms tend to use sustainable practices for growing fruits and vegetables. This results in fewer pesticides and chemicals compared to commercial farming, and less chemical residues on produce. In addition, these practices lead to more mineral rich soil resulting in higher quality, more nutritious produce. The same argument can be made for meat and the higher nutrient quality from local farms. Eat Wild is a great resource for finding local farms that sell nutritious, quality fruits, vegetables, dairy, and meats.  

Eating organic food is another way to support your mineral intake, as the soil used to grow organic foods are often thoughtfully managed and less mineral depleted than soil used to grow conventional foods. Organic produce can be on the pricey side. To combat this roadblock, consider shopping at your local farmer's market, join a community-supported agriculture (CSA) program, or using the Environmental Working Group's Shopper's Guide to Pesticides in Produce to prioritize which produce you want to buy organic. (Source)  

2. Don’t Skip the Salt and Incorporate Mineral-Rich Foods

Contrary to popular belief, salt is not the enemy! Our bodies need sodium from salt (sodium chloride) to regulate electrolyte balance and help our nerves and muscles function properly. It is an essential nutrient. Under-eating salt may actually cause cardiovascular problems and issues with fluid balance. Rather than slashing your salt intake, it may be more important to consider where you’re getting salt from (aim for unrefined salt instead of salty processed foods) and to balance it with potassium-rich foods like fruits and vegetables. (Source)  

Still, some people with blood pressure problems or other chronic health issues may need to regulate their salt intake; work with your healthcare provider to determine the appropriate salt intake for your needs. 

Regardless of how much salt you eat, it is best to choose minimally-refined salt. Swap the highly processed table salt for the less processed Celtic sea salt. Basic table salt is high in sodium (and commonly fortified with iodine) where Celtic sea salt tends to be a more natural product that is lower in sodium and higher in those magical trace minerals derived from the sea.  

While you are swapping your salt, be sure to also swap out mineral-depleted ultra-processed foods for whole foods rich in macro and trace minerals, such as dark leafy greens, meat, seafood, nuts, seeds, and whole grains like quinoa and buckwheat.  

3. Mind Your Alcohol Intake and Stress 

Excessive alcohol intake may deplete multiple minerals, including magnesium, sodium, potassium, selenium, zinc, and chromium. To support a healthy mineral status, keep your alcohol intake in check and, of course, seek help if you are concerned about it.  

Managing ongoing stress may help you preserve a healthy sodium, magnesium, and other minerals balance. Take steps to manage your stress daily through a healthy level of exercise, meditation, yoga, or other mindfulness practices.  

4. Add a Multi-Mineral Supplement to Your Routine

Adding a high-quality multi-mineral supplement to your routine is a proactive way to support a healthy mineral status.  

When shopping for a multi-mineral supplement, choosing a trusted brand that provides minerals in their most bioavailable forms is essential. For example, look for a multi-mineral supplement that includes zinc as zinc citrate or bisglycinate rather than zinc oxide; zinc citrate and bisglycinate are more bioavailable and may signify a higher-quality product. (Source)  

A high-quality multi-mineral should include a combination of macro minerals and trace minerals as well as combinations of synergistic minerals. For example, zinc should be paired with copper, and iodine should be paired with selenium because these nutrients work collaboratively to support your health.  

Remember, the body needs healthy levels of minerals to properly detoxify, manage stress inputs, offer thyroid and metabolic balance, and maintain multiple bodily functions. Minerals are constantly being utilized by the body every day and if your diet is not optimal, adding a multi-mineral complex to your foundational supplement routine may help. 

Seawater supplementation can also be a great supplement to support trace mineral status along with regular multi-mineral supplementation. Look for mineral-rich seawater extracted from the depths of the ocean. Our pick - Original Quinton Hypertonic Ampoules! 

Deep seawater naturally contains a multitude of trace minerals, including foundational elements like sodium, potassium, and magnesium, that may support health and performance. (Source)  

5. Boost Your Mineral Intake with Shilajit and Laminaria

More people are looking to natural compounds to increase their mineral intake. Shilajit and Laminaria are two options that can help support mineral levels and more. 

Shilajit is an organic resin secreted from mountains in the Himalayas. Traditional cultures have used it medicinally for thousands of years. The rich mineral content of Shilajit may explain its beneficial effects on energy and vitality, cognitive function, and stress resilience. Research also suggests it may aid bone health by supporting a healthy inflammatory response. (Source, Source)  

Interestingly, preclinical research indicates that the fulvic acid in Shilajit may help transport minerals into cells, possibly improving mineral balance. (Source,  Source)   

Laminaria (also known as kombu or kelp) is a brown seaweed native to cold ocean waters along the shores of Japan, Korea, and China. It is a source of iodine and other bioactive compounds, including polyphenols and fucoidan, a polysaccharide with several health benefits. The trace elements and compounds in laminaria may support healthy bones (70), thyroid function (69), and influence metabolism by contributing to healthy blood sugar control. (Source, Source, Source). Laminaria also contains alginates, natural compounds that can bind to heavy metals and may facilitate their removal from the body. (Source) 

The Bottom Line on Mineral Depletion 

Once major agriculture, food industry, and healthcare reform happen, it may be easier to eat a wholesome, mineral-rich diet. However, this could take decades, so let’s be proactive in the meantime! Through simple strategies such as eating a mineral-rich diet, incorporating a multi-mineral supplement, and living a balanced lifestyle, you can may achieve a healthy mineral status and uplevel your health and vitality. 

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