Essential Minerals Your Body Can’t Produce (But Desperately Needs)
If the human body was a high-maintenance diva, minerals would be the entourage keeping everything running smoothly. Unlike some vitamins, which your body can whip up on its own, these essential minerals are completely dependent on your diet. Miss out on them, and suddenly, you’re running on fumes, your immune system starts ghosting you, and your bones file for early retirement.
So, let’s talk about the essential minerals your body can’t produce and why you really don’t want to be missing them.
Iron: The Oxygen Transporter
Iron is the VIP of your circulatory system, carrying oxygen to every cell in your body. Without it, you’re left feeling like a deflated balloon with zero energy.
Best sources: Red meat, lentils, spinach, fortified cereals, dark chocolate (yes, really).
Signs of deficiency: Fatigue, pale skin, shortness of breath, feeling like an old mobile phone permanently trying to run the latest operating system.
Who benefits the most?
- People with ADHD – Iron supports dopamine regulation, crucial for focus and mental clarity.
- Anyone prone to fatigue – If you feel like you’re running on empty by 2pm, check your iron levels.
- Vegans & vegetarians – Since most dietary iron comes from animal products, plant-based eaters need to be extra vigilant.
Calcium: The Bone Builder
Calcium isn’t just about strong bones; it’s also essential for nerve signalling and muscle contractions. Without it, your bones turn fragile, your muscles cramp, and your nervous system starts acting like a dodgy Wi-Fi signal.
Best sources: Dairy, leafy greens, almonds, fortified plant milks.
Signs of deficiency: Brittle nails, muscle cramps, random fractures just from existing.
Who benefits the most?
- People at risk of osteoporosis – Calcium keeps bones sturdy and unbreakable. Another one of the essential minerals we highly recommend.
- Anyone who avoids dairy – If cheese isn’t your thing, you’ll need alternative sources.
- Those with sensory processing issues – ND individuals who struggle with certain textures may not be getting enough calcium-rich foods.
Magnesium: The Chill Pill in Mineral Form
Magnesium is involved in over 300 bodily functions, including muscle relaxation, sleep regulation, and stress management. Basically, it’s nature’s way of saying, “Take a deep breath, you’ve got this.”
Best sources: Nuts, seeds, whole grains, dark chocolate.
Signs of deficiency: Muscle twitches, anxiety, insomnia, feeling like an overstimulated toddler at bedtime.
Who benefits the most?
- People with anxiety & ADHD – Magnesium supports nervous system regulation and stress management.
- Those who struggle with sleep – It helps relax muscles and calm the mind before bed.
- Athletes & gym-goers – Essential for muscle recovery and preventing cramps.
Zinc: The Immune System’s Best Friend
Zinc is responsible for wound healing, immune function, and even taste perception. A zinc deficiency means slower recovery from colds, cuts that won’t heal, and food suddenly tasting like cardboard.
Best sources: Shellfish, meat, legumes, seeds.
Signs of deficiency: Frequent colds, white spots on nails, slow wound healing, suddenly needing way too much salt on your food.
Who benefits the most?
- Neurodivergent brains – Zinc plays a role in neurotransmitter function and focus.
- Anyone with immune struggles – If you’re the one who catches every cold going around, this might be why.
- People with skin issues – Zinc supports healthy skin and can help with acne.
Iodine: The Thyroid’s Fuel
Your thyroid gland is basically the thermostat of your body, controlling metabolism, energy, and overall hormonal balance. Without iodine, it starts slowing down, and suddenly, you’re gaining weight, feeling sluggish, and generally questioning your life choices.
Best sources: Seaweed, dairy, iodised salt.
Signs of deficiency: Fatigue, weight gain, dry skin, brain fog.
Who benefits the most?
- People with thyroid imbalances – Essential for proper thyroid hormone production.
- Pregnant individuals – Iodine is critical for foetal brain development.
- Anyone struggling with low energy levels – It keeps metabolism running smoothly.
Final Thoughts: Get Your Essential Minerals in Check
If you’ve ever wondered why you feel off but can’t quite pinpoint why, a mineral deficiency might be the culprit. Whether it’s iron for energy, calcium for bone strength, or magnesium for stress relief, these essential minerals are non-negotiable for feeling your best.
The good news? They’re all accessible through diet, and if you struggle to get enough, supplements can help. But don’t go overboard, too much of a good thing can backfire (hello, iron overload).
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