Three Essential Minerals Most People Are Deficient In (And How to Fix It) - Jess Baker

Three Essential Minerals Many People Are Deficient In (And How to Fix It)

There’s a good chance you’re deficient in one of these minerals, and it could be silently affecting your health. Let’s talk about calcium, iron, and magnesium—three essential minerals that many Americans aren’t getting enough of.

Calcium: The Silent Deficiency

What you need: 1,000-1,200mg daily What most people get: About 700mg

Calcium deficiency may not present with any symptoms OR on a blood test. You need a DEXA scan to properly measure bone density.

To get enough calcium in your diet, aim to eat 3 servings of calcium-rich foods every day

Calcium-rich foods:

Dairy (1 cup milk, 1 oz cheese, 3/4 cup yogurt)
Fortified plant milks (1 cup)
Tofu (1/2 – 3/4 cup)
Fish with the bones in (3 oz)

Iron: The Energy Mineral

The problem: Iron deficiency affects 25% of the global population.

Daily needs: Menstruating women need 18mg, non-menstruating women need 8mg

Signs you’re deficient:

Fatigue
Cold hands and feet
Brittle nails

Best sources:

Fortified breakfast cereals (some brands contain up to 100% of your daily iron needs!)
Red meat (3 oz of beef contains around 30% of your daily value)
Oysters (3 oz contain 44% of your daily value)
Legumes (1/2 cup contain around 20% of your daily value)
Always pair with vitamin C for better absorption

Personally, I take a iron supplement 3x a week to prevent gaps, because I’m not eating 3 servings of Iron-rich foods every day.

Magnesium: The Overlooked Essential

The shocking truth: Magnesium is involved in over 300 enzyme reactions, but HALF of American adults don’t get enough Daily needs: 320 mg

Deficiency symptoms:

Muscle cramps
Irregular heartbeat
Poor sleep

Best sources (Think “nuts, seeds, beans & leafy greens”):

Nuts and seeds (pumpkin seeds are the highest with only 1 oz containing around 45% of your daily needs)
Legumes (1/2 cup of black beans has 60% of your daily needs)
Leafy greens (1/2 cup of boiled spinach has 78% of you daily needs)
Chocolate (yay- 1 oz contains around 15% of your daily needs)

The Takeaway

These aren’t just minerals you can ignore. These are essential minerals that prevent real diseases when you get adequate amounts consistently. Focus on including good sources of each in your daily diet, and consider speaking with a healthcare provider if you suspect deficiencies. We have a Nutritional Risk Assessment available in which we take a look at your needs and your diet and lifestyle and determine what you need to do to prevent deficiency. Book a consultation today to see if the assessment is the right fit for you!