How Do I Get More Minerals in My Body?

December 16, 2025 •

4 min read

According to the World Health Organization, mineral deficiencies affect billions of people worldwide and can lead to a host of health problems, including weakened immunity and chronic disease. These essential micronutrients are vital for everything from bone health and nerve function to energy production and hydration. Addressing a mineral gap is crucial for overall well-being.

Quick Summary

Essential minerals are vital for optimal bodily function, and a balanced diet is the primary way to increase intake. Focus on nutrient-dense foods like whole grains, leafy greens, nuts, and dairy, while optimizing absorption by pairing key nutrients. Supplements can help fill specific gaps when diet isn't sufficient.

Key Points

Diverse Food Sources: Incorporate a wide variety of whole foods like leafy greens, nuts, seeds, and legumes to get a broad spectrum of essential minerals.
Enhance Absorption: Maximize mineral uptake by pairing certain foods, such as vitamin C with non-heme iron, and soaking grains and beans to reduce absorption inhibitors.
Targeted Supplementation: Use supplements only after confirming a specific deficiency with a healthcare professional, as excessive intake can be harmful.
Mindful Consumption: Be aware of factors that hinder absorption, like drinking tea or coffee with iron-rich meals, or taking calcium and iron supplements at the same time.
Symptoms of Deficiency: Pay attention to signs like fatigue, muscle cramps, and poor bone health, which can signal a lack of key minerals.
Holistic Health: Focus on a balanced diet and gut health, as nutrient synergy from whole foods is more effective than relying on isolated supplements.

Understanding the Role of Minerals

Minerals are inorganic elements that originate from soil and water, which are then absorbed by plants or consumed by animals. Unlike vitamins, our bodies cannot produce minerals, so we must obtain them through our diet. They are categorized into two main groups: macrominerals, which the body needs in larger quantities, and trace minerals, which are required in smaller amounts. Both are critical for maintaining good health and supporting countless physiological processes.

Functions of Key Minerals

Calcium: Builds strong bones and teeth, and is essential for muscle contraction, nerve function, and blood clotting.
Magnesium: Required for over 300 enzymatic reactions in the body, including energy production, nerve function, and blood pressure regulation.
Iron: A crucial component of hemoglobin, which transports oxygen from the lungs to the rest of the body.
Potassium: Helps maintain fluid balance, nerve signals, and muscle contractions.
Zinc: Supports immune function, protein synthesis, wound healing, and cell division.
Iodine: Essential for the production of thyroid hormones, which regulate metabolism.

Strategies to Increase Mineral Intake Through Diet

Increasing your mineral intake can be achieved by prioritizing certain nutrient-rich food groups in your daily meals. The goal is to eat a wide variety of whole, unprocessed foods to ensure you are getting a spectrum of different minerals.

Incorporate Mineral-Rich Foods

Leafy Greens: Spinach, kale, and other leafy greens are packed with magnesium, calcium, iron, and potassium. Add them to salads, smoothies, or sauté them as a side dish.
Nuts and Seeds: Almonds, pumpkin seeds, and chia seeds are excellent sources of magnesium, zinc, and selenium. They make a perfect snack or topping for oatmeal and salads.
Legumes and Beans: Lentils, chickpeas, and black beans are high in iron, magnesium, and zinc. Add them to soups, stews, and curries.
Whole Grains: Quinoa, oats, and brown rice provide significant amounts of magnesium, manganese, and phosphorus. Opt for whole grains instead of refined grains.
Shellfish: Oysters and mussels are highly concentrated sources of zinc, iron, copper, and selenium.
Dairy Products: Milk, yogurt, and cheese are well-known for their high calcium content, along with potassium and phosphorus.

Optimizing Mineral Absorption

Simply consuming mineral-rich foods is not always enough; ensuring your body can properly absorb them is equally important. Certain food pairings and preparation methods can significantly enhance bioavailability.

Tips for Better Absorption

Pair Iron with Vitamin C: To maximize the absorption of non-heme iron (from plant-based sources), consume it alongside foods high in vitamin C, such as citrus fruits, bell peppers, or strawberries.
Soak and Sprout Legumes: Beans, lentils, and other legumes contain phytates, which are compounds that inhibit mineral absorption. Soaking and sprouting can significantly reduce phytate levels and increase mineral availability.
Consume Healthy Fats: Fat-soluble vitamins, such as vitamins A, D, and K, play a role in mineral metabolism. For instance, vitamin D is crucial for calcium absorption. Including healthy fats like olive oil or avocado can aid in the absorption of these vitamins and, in turn, support mineral uptake.
Avoid Certain Inhibitors: High-calcium foods can inhibit iron absorption, so it's best to consume them at separate times of the day. Similarly, polyphenols in tea and coffee can interfere with iron absorption, so avoid drinking them with iron-rich meals.
Prioritize Gut Health: A healthy gut microbiome is essential for proper nutrient absorption. Eating probiotic-rich foods like yogurt, kefir, and kimchi can help foster a balanced gut environment.

Diet vs. Supplements

While a balanced diet is the optimal way to get minerals, supplements can be helpful in specific circumstances. It's important to understand the differences between the two approaches.


Feature	Diet (Food-Based Minerals)	Supplements (Pills, Powders, etc.)
Source	Naturally occurring in whole foods (plants, animals).	Synthetically produced or concentrated mineral forms.
Absorption	Often highly bioavailable due to synergistic compounds (e.g., vitamin C with iron).	Absorption rates can vary significantly; some forms are poorly absorbed.
Regulation	Intake is self-regulated through varied food consumption; toxicity is rare.	Risk of excessive intake and toxicity, especially with fat-soluble vitamins.
Nutrient Synergy	Benefits from the full spectrum of nutrients and cofactors in food.	Lack the nutritional context of whole foods; must be carefully managed.
Personalization	Easy to tailor intake based on preferences and deficiencies.	Can be targeted to address specific deficiencies identified by a doctor.

The Final Word on Increasing Your Mineral Levels

Improving your mineral status begins with a thoughtful approach to your diet, focusing on nutrient-dense foods and smart food pairings to boost absorption. Listen to your body and look for potential signs of deficiency, such as fatigue, muscle cramps, or brittle nails. While a balanced diet should be your primary strategy, supplements can play a targeted, supporting role if necessary. Always consult a healthcare provider before starting any new supplement regimen to ensure it aligns with your specific health needs and avoids potential risks. For more detailed information on nutrient functions and health, consider visiting the Office of Dietary Supplements website.

Frequently Asked Questions

The fastest way is to focus on mineral-dense foods and optimize absorption. For severe deficiencies, a doctor may recommend specific supplements for a more immediate boost, but a balanced diet remains the best long-term strategy.

Prioritize vegetables, especially leafy greens like kale and spinach; nuts and seeds such as almonds and pumpkin seeds; legumes and beans; whole grains like quinoa; and dairy products or fortified alternatives.

Pair iron-rich plant foods with sources of vitamin C, like citrus fruits or bell peppers. Soaking and sprouting legumes and grains before cooking can also reduce antinutrients like phytates that inhibit absorption.

No, supplements should not replace a healthy diet. Food offers a full spectrum of nutrients that work together synergistically. Supplements are best used to fill specific, identified deficiencies under a doctor's guidance.

Yes, avoid combining high-calcium foods or supplements with iron supplements or iron-rich meals, as calcium can inhibit iron absorption. Also, be mindful of drinking tea or coffee during iron-rich meals, as the polyphenols can interfere with iron absorption.

Common symptoms can include fatigue, muscle cramps or spasms, brittle hair and nails, dry skin, and irregular heartbeat, though these can vary depending on the specific mineral lacking.

It is best to consult a healthcare provider who can perform tests to determine if you have a specific mineral deficiency. They can then recommend the appropriate supplement and dosage.