Are You Low in Minerals? Common Signs and Who's at Risk

Minerals are involved in almost everything your body does: making energy, contracting muscles, building bones, carrying oxygen and supporting your immune system. Most people can get enough from a varied diet, but modern eating habits, busy lives and some life stages make shortfalls more common than many people realise.

Common signs your minerals may be low

These signs have many possible causes, so they are clues rather than a diagnosis:

• Tiredness and low energy, which can be linked to low iron or magnesium.
• Muscle cramps or twitches, sometimes linked to low magnesium, potassium or calcium.
• Getting run down often, as zinc, selenium, iron and copper all support normal immune function.
• Slow wound healing or changes in taste and smell, which can be linked to low zinc.
• Pale skin, shortness of breath or feeling cold, which can be signs of low iron.
• Brittle nails or hair changes, which can reflect overall nutrition.

Who is most at risk?

• People eating very small meals or dieting, including people taking GLP-1 medications, simply because less food means fewer minerals.
• People who rely on processed foods, since refining grains removes much of their mineral content.
• Vegetarians and vegans, who may get less iron and zinc in forms the body absorbs easily.
• Women with heavy periods and pregnant women, who need more iron.
• Athletes and people who sweat a lot, who lose some minerals in sweat.
• Older adults, who may eat less and absorb some minerals less efficiently.
• People with digestive conditions such as celiac or Crohn's disease, and people on some long-term medications, such as acid-reducing drugs or diuretics.

How to check

A blood test ordered by your doctor can check iron (ferritin), magnesium, zinc and other markers. Blood tests are not perfect for every mineral, so your doctor will also look at your diet and symptoms. If you are tired all the time, it is worth getting checked rather than guessing.

Food first: easy ways to get more minerals

• Leafy greens (spinach, kale, chard) for magnesium, calcium and iron.
• Nuts and seeds (pumpkin seeds, almonds, Brazil nuts) for magnesium, zinc and selenium.
• Legumes and whole grains for iron, magnesium and zinc.
• Seafood, eggs and lean meat for iron, zinc, selenium and iodine.
• Pair plant iron with vitamin C, such as beans with peppers or a squeeze of lemon, to help absorption.

A note on supplements

A broad-spectrum mineral supplement can help fill gaps alongside a good diet. Be mindful of your total intake from all supplements, particularly iron, which can be harmful in excess. Learn more in minerals and immunity and what is fulvic acid?

This article is general information, not medical advice. Talk to your doctor or pharmacist before starting any supplement, especially if you are pregnant, take medication or have a medical condition. Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6; keep out of reach of children.