YOUR body has an amazing way of telling you something’s up.
Whether you’re fighting fatigue, random twitches or low energy, these are symptoms that you’re missing a key part of the diet.
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You’ve probably heard experts wax lyrical about vitamins, macros, gut health or probiotics.
But you probably don’t know much about minerals.
These health-givers are nicknamed the ‘spark plugs of the body’ because they power a variety of life-enhancing metabolic functions from energy production to supporting the immune system.
They get somewhat pushed to the sidelines when we’re contemplating the best ways to boost health.
Kristen Stavridis, a nutritionist, says: “Minerals are vital for disease prevention.
“They support a healthy metabolism and keep our bodies running optimally. “
We only need a tiny quantity of each and we can obtain them from the food we eat.
That said, two-thirds of Brit adults struggle to get their five-a-day, so it’s no wonder that so many of us are running low.
Public health nutritionist Dr Emma Derbyshire, from the Health & Food Supplements Information Service, tells Sun Health: “Most of us are guilty of not always consuming all the food groups that we need, which are packed with the vital vitamins and minerals that the body needs daily.
“This means that quite often there are nutrient gaps in people’s diets.
“Evidence from the UK National Diet and Nutrition Survey (NDNS) shows that mineral gaps still exist today and worse still, there have been significant declines in certain minerals over the last 10-20 years.”
Here’s how to decipher if you need a top-up, plus the best food sources to get a mineral fix.
Zero energy
Other symptoms: Cracking in the corners of the mouth, muscle fatigue, itchy skin, dizziness, headache, brittle hair
The fix: Iron
If you’re stuck in an endless energy rut and can’t seem to perk up no matter how many cups of coffee you knock back, it could be because you have an iron deficiency.
Certain groups of people face a higher risk of deficiency, including the elderly and those with bleeding in the stomach due to stomach ulcers, piles or other conditions.
Menstruating women are prone to iron deficiency due to blood loss, particularly if it is heavy, and pregnant women.
Kristen says: “When we are lacking in iron we may experience issues like fatigue, lightheadedness, nausea and anaemia.”
Dr Derbyshire says: “Iron is essential for the formation of haemoglobin which is present in red blood cells and transports oxygen around the body.
“It contributes to normal energy metabolism, cognitive and immune function and to the reduction of tiredness and fatigue.
“Add red meat, liver, tofu, spinach, beans, dried apricots, and fortified breakfast cereals to your plate.”
Iron works as a team with vitamin C, which means to maximise absorption of the mineral you should increase your intake of vitamin C-rich strawberries, oranges and tomatoes.
And you should drink less tea, coffee and foods with a high amount of phytic acid, which stop the body absorbing iron from foods.
Cheat with: See your GP if you think you have iron deficiency anaemia. Boots Multivitamins with Iron, £1.25 for 30 tablets, Floradix Liquid Iron Formula, £14.99 for 250ml.
Sky-high stress levels
Other symptoms: Loss of appetite, nausea, fatigue, weakness, insomnia, diarrhoea
The fix: Magnesium
Stress screws with your body in so many ways. But running low on magnesium won’t help.
But running low on magnesium won’t help – and those with type 2 diabetes and heavy drinkers are more at risk.
Dr Derbyshire says the kidneys may filter more magnesium out of your urine during times of stress, and “this magnesium loss can make it harder for your body to adapt to stress”.
The essential mineral is a co-factor in over 300 different processes in the body, including the regulation or the nervous system, muscle movement, the formation of healthy bones and teeth and potentially sleep cycles, with shortfalls affecting sleep quality.
But Dr Derbyshire notes “significant” shortfalls of magnesium in the population.
She warns: “Magnesium deficiency is linked with cardiovascular disease, with new research indicating it is linked with inflammation of the arteries, increasing the risk of high blood pressure.”
When it comes to topping up levels, leafy green veg like cabbage and kale are laced with the stuff, whilst almonds, cashews and Brazil nuts are also good choices.
Whole grains are an easy way to get more magnesium into the diet. Swap the white rice for brown and have shredded wheat for breakfast.
Cheat with: BetterYou Magnesium Water, £19.99 for 12, Nutri Advanced MegaMag® Calmeze powder, £37.36 for 30 servings, Holland & Barrett Magnesium, £8.99 for 90 tablets.
Recurrent sniffles
Other symptoms: Rough skin or dermatitis, delayed wound or ulcer healing, impaired taste
The fix: Zinc
If you’re struggling with coughs and colds you might want to try swapping out that mug of Lemsip Max for zinc-rich foods.
Kristen says: “Zinc deficiency can suppress our immune system by reducing the rate of new immune cell production, making it weaker than usual.
“We may find that levels are low if we have dull skin, weakened immune system and are often catching bugs or colds that do not seem to go away.”
Dr Derbyshire says: “Zinc aids the growth of the immune cells plus, therefore immune function, and the maintenance of hair, skin, and nails.”
The good news is that zinc is found in an array of foods – especially oysters.
If you’re not digging the slimy seafood, you can swap to prawns instead to help you work your way towards the recommended 9.5mg allowance for men and 7mg for women.
Oats and nuts are everyday foods that can restock your zinc stores, and go for lamb on a Sunday roast.
Cheat with: Vitamin Well Reload containing vitamin D and zinc, £23.99 for 12 bottles, Sealions Zinc, £5 for a year-supply, Sambucol Natural Black Elderberry Immuno Forte, Vitamin C, Zinc, Immune Support Supplement Liquid, £8.19 for 120ml.
Weak joints
Other symptoms: Brittle nails, insomnia, muscle spasms or cramps
The fix: Calcium
By the time we reach 40 years of age, we slowly begin to lose bone mass which can take a toll on our joints.
Kristen says: “Calcium is a mineral that is needed primarily for bone health.
“If you are low in calcium you may develop joint pain, weak muscles, osteoarthritis, tooth decay and even experience muscle cramps.”
This is why it is important to regularly consume high-calcium foods (especially since the absorption rate is only around 30 per cent or a little less).
Seek out kale, watercress, seeds and fish with bones, such as sardines.
Dairy foods like milk and cheese are a go-to for calcium.
Dr Derbyshire says: “If this isn’t possible, for example, due to dislike of dairy foods, consider a calcium supplement combined with vitamin D.
“This is because the two nutrients work together to ensure normal bone growth.”
Twenty minutes of direct sunlight exposure every day will boost vitamin D, therefore, the NHS recommends supplementing in the winter.
Cheat with: Viridian Calcium & Vitamin D, £28.95 for 90 capsules, Boots Calcium + Vitamin D, 99p for 30 tablets.
Twitching muscles
Other symptoms: Increased blood pressure, constipation, muscle weakness
The fix: Potassium
If you keep getting random bouts of the twitches, it might be because you need more potassium in your diet.
This major mineral helps to keep our nerves and muscles firing as they should.
Kristen says: “When we are deficient in potassium, we may experience weak and twitching muscles or muscular cramps and many may experience abnormal changes in their heart beat and blood pressure.”
Dr Derbyshire warns: “Insufficient levels of potassium in the blood compared with sodium (from salt) can lead to sudden death from a heart attack in people with high blood pressure, diabetes, heart failure, and chronic kidney disease.
“There has been a downward trend in potassium intake over the last 10 years or so.”
People who exercise regularly are especially prone to low levels as levels are lost through sweat.
To stay ahead of the game, snack on a banana everyday.
One medium-sized banana contains around 400mg which is more than one-tenth of the daily recommended allowance.
Dried apricots, sweet potato, avocado, nuts, and seeds also pack a potassium punch, so pop these on your shopping list.
Cheat with: Electrolyte drinks containing potassium, Holland & Barrett Potassium, £10.49 for 120 tablets.
Weight gain
Other symptoms: Swollen neck, pregnancy-related issues, hair loss, dry skin, feeling cold
The fix: Iodine
WHILE there are dozens of reasons you could be struggling to shift extra weight, iodine may be a surprising cause.
Dr Derbyshire says: “Iodine is used to form thyroid hormones which regulate metabolic rate.”
Therefore, a lack of thyroid hormones, made by the thyroid gland, may impact weight.
They’re also involved in temperature regulation and are a necessity for the proper development of unborn babies.
Fish is the key source of iodine.
Dr Derbyshire says: “Just 87g of baked cod provides about a recommended days’ worth of iodine.
“Goitre, thickening of the neck due to iodine deficiency, used to be a common sight in inland parts of the UK, leading to the medical condition ‘Derbyshire neck’.
“Nowadays it’s rare thanks to the use of iodine in dairy production but this could change again as plant milks grow in popularity.”
Make sure your oat, almond or soya milk is fortified.
Cheat with: NutriAdvanced Iodine Tincture, £16.76 for 50ml
Muscle weakness
Other symptoms: Infertility, fatigue, mental fog
Fix: Selenium
KNOWN as a trace mineral, like zinc and iron, a tiny bit of selenium goes a long way.
Dr Derbyshire says: “Plants are the main source of selenium in the diet, but their content depends on soil levels of selenium, which are known to be depleted in the UK
“Selenium is part of an antioxidant system.
“It protects the body’s cells from damage, helps maintain the body’s defence system, contributes to sperm formation and is important for thyroid function.”
People having dialysis, with a digestive disorder, or with HIV are more at risk of selenium deficiency.
Worried about selenium intake? Start snacking on Brazil nuts.
Dr Derbyshire says: “Selenium can be difficult to get in the diet, but Brazil nuts are a reliable source – we need just three to four daily to meet the recommendation.
“Lean meats, eggs, soy products and seafood are great providers of selenium.”
Cheat with: Holland & Barrett Selenium, £12.99 for 120 tablets, BetterYou Selenium + ACE Oral Spray,
Guidelines for mineral levels
Having enough vitamins and minerals keeps the body working in prime condition. But be wary of the advise from health officials at the Department of Health:
Iron: Men aged 19 and over and women aged 50 and over need 8.7mg or iron per day. Women aged 19 to 49 need 14.8mg per day. If you take iron supplements, do not take too much as this could be harmful. Taking 17mg or less a day of iron supplements is unlikely to cause any harm.
Magnesium: Men need 300mg of magnesium per day while women need 270mg. Having more than 400mg a day of magnesium from supplements may cause diarrhoea.
Zinc: Men need 9.5mg of zinc per day and women need 7mg. Do not take more than 25mg of zinc supplements a day unless advised to by a doctor. Taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to anaemia and weakening of the bones.
Calcium: Adults aged 19 to 64 and over need 700mg a day. Taking more than 1,500mg a day could lead to stomach pain and diarrhoea.
Potassium: Adults (19 to 64 years) need 3,500mg of potassium a day. Taking more than 3,700mg of potassium supplements a day can cause stomach pain, feeling sick and diarrhoea. Older people may be more at risk of harm from potassium because their kidneys may be less able to remove potassium from the blood.
Iodine: Adults need 140 micrograms (μg) of iodine a day. Taking 0.5mg or less a day of iodine supplements is unlikely to cause any harm. Taking high doses of iodine for long periods of time could change the way your thyroid gland works. This can lead to a wide range of different symptoms, such as weight gain.
Selenium: Men need 75μg of selenium per day and women need 60μg. Taking more than 350μg a day could lead to selenosis, a condition that, in its mildest form, can lead to loss of hair and nails.
Sarah Carter is a health and wellness expert residing in the UK. With a background in healthcare, she offers evidence-based advice on fitness, nutrition, and mental well-being, promoting healthier living for readers.
