This may come as a shock to you, but health experts from the Mayo clinic to Nobel winning scientists agree… most of us are deficient in some vital minerals.

There are three ways we can be mineral deficient:

• Lack of minerals in our diet
• Impaired uptake of the minerals we eat
• Dysfunction of the mineral by the body after it’s absorbed.

The first requires a good healthy diet with lots of whole foods, and 5-9 servings of fruits and veggies per day.

The second, impaired uptake, is an interesting one. The old saying “You are what you eat” ought to be changed to “You are what you ABSORB.” Because not all nutrients are bioavailable, and some of our bodies don’t intake nutrients as well as others.

The third speaks to the quality of the minerals you are taking. For example, if you pick up chalk and eat it, you aren’t going to absorb useable calcium from that, it’s not in a natural, (ionic) form, so your body can’t use it. But if you eat spinach, which has converted calcium from the soil into a natural state, then your body can use it.

Unfortunately, even healthy eaters may not get all their minerals from diet, as even the soil quality can affect the quality of the minerals.

And its important to note that there are two very different types of minerals, macro minerals, that we need large amounts of and measure quantities in grams (GR), then trace minerals, that our body needs tiny amounts, or micrograms (mcg), to function correctly. There are over 70 trace minerals our body needs, the most important of which are:

• Chromium
• Copper
• Fluorine
• Iodine
• Iron
• Manganese
• Molybdenum
• Selenium
• Zinc

But you need them all.

Signs you could be deficient include:

• Leg cramps
• Poor fingernail growth
• Restless nights

Of the macro nutrients, those you need a lot of, probably the most critical are:

• Magnesium
• Zinc
• Calcium
• Potassium
• Iron

Magnesium

Some experts contend that as many as 56% of Americans are deficient in Magnesium.
Important for mitochondrial function. Boosts the heart function, and helps prevent hypertension, heart disease, osteoporosis, and diabetes.

Signs of deficiency:

• Body odor
• Constipation
• Muscle cramps
• Insomnia
• Headaches
• Fatigue

Solution: Eat more dark leafy greens like spinach and swiss chard, raw nuts and seeds, mackerel and lima beans. Magnesium is hard on the stomach, so as a supplement spraying the liquid form on your thighs at night is a great solution, as it won’t upset your stomach, but it will help you sleep!

Zinc

Important for normal growth of cells, sexual maturation, and helps regulate appetite and stress levels.
Signs of deficiency include

• growth problems
• hair loss
• diarrhea
• impotence
• eye and skin conditions
• loss of appetite
• brain fog

Foods include beef and lamb, liver, spinach, pumpkin and squash seeds, pork and chicken.

Calcium

It is estimated that 70% of US adults don’t get enough calcium. Calcium is interesting because it’s a mineral and an electrolyte.

Critical for nerve and heart function, blood clotting, and muscles.

Signs of deficiency:

• confusion
• memory loss
• confusion, even hallucinations in extreme cases
• depression

Sources incude dairy, sardines, kale and broccoli. If you buy a calcium supplement you ought to take it with Vitamin D to ensure proper uptake. Also, make sure your calcium supplement is a good quality natural form that is bioavailable. Don’t get too much calcium though, talk to your health care provider about how much you need.

Iron

You only need a tiny amount, but it’s crucial. The body needs it to create hemoglobin, the oxygen-carrying component of red blood cells.
Deficiencies can cause:

• Anemia
• Lethargy
• Difficulty breathing
• Dizziness
• Headaches
• Feeling cold

Foods include meat, seafood, poultry, beans, peas and dark leafy vegetables

Too much iron can be toxic. Eating red meat a couple times a week is generally thought to provide enough.

Potassium

Helps regulate fluids in the body, and the right pH level. Triggers muscle contraction, including in the heart. Key to optimum electrolyte function.
Signs of deficiency:

• Weakeness
• Fatigue
• Muscle cramps
• Constipation

Foods include citrus fruits, apples, bananas, apricots, cantaloupe, potatoes (with skin) tomatoes, spinach, brussel sprouts, mushrooms, beans, peas and almonds.

Selenium

A trace mineral critical to Thyroid funcction.
Signs of deficiency:

• Tiredness
• Loss of appetite
• Weight gain
• Hair loss
• Loss of sex drive
• Cognitive dysfunction

Foods:
Brazil nuts, sunflower seeds, fish, shellfish, meat, eggs, mushrooms.

The best way to get your minerals is from a balanced whole food diet. Review all the foods above, and if you eat them all the time and get 5-9 servings of fruit and veggies a day you are doing great!

Also consider an ionic form, highly bioavailable supplement like Advanced Fulvic Acid. It contains over 70 trace minerals, and will cover trace mineral deficiencies in your diet.

Lastly, avoid processed foods.

But if you are a normal human being, the Mayo Clinic suggests you supplement to ensure you get all the minerals your body needs.

Sources:
https://en.wikipedia.org/wiki/Mineral_deficiency
http://blog.wellnessfx.com/2014/07/23/7-minerals-signs-deficient/
http://www.mayoclinic.org/documents/mc5129-0709-sp-rpt-pdf/doc-20079085
https://www.merckmanuals.com/professional/nutritional-disorders/mineral-deficiency-and-toxicity/overview-of-minerals
https://bodyecology.com/articles/the-1-cause-of-mineral-and-protein-deficiency
http://blog.healthychoicenaturals.com/the-6-nutrients-most-likely-to-be-deficient-in-the-american-diet/