For your body to function properly, it's important to consume a variety of nutritious foods to reach the recommended intake of minerals like sodium, calcium, and potassium. However, many people don't get enough minerals from their diet alone, which can lead to a mineral deficiency.

Below, we'll share some of the most common symptoms of mineral deficiency, as well as options for increasing your mineral intake.

Mineral Deficiency Signs and Symptoms

There are a variety of symptoms that can indicate a potential mineral deficiency. Depending on the type of mineral deficiency and underlying conditions, symptoms can range from mild to life-threatening. Here are some common signs that you may have mineral deficiency based on the specific mineral you're lacking.

Calcium

You'll find calcium in dairy products, eggs, fatty fish, and greens. Calcium is essential to bone structure and aids in muscle function and blood vessel contraction.

Symptoms of short-term calcium deficiency are often subtle and don't appear until middle age when they can lead to osteoporosis or bone fractures. Long-term low calcium can cause confusion, memory loss, depression, hallucinations, and weak and brittle nails.

Potassium

Potassium is found in fruits, vegetables, whole grains, and some beans and nuts. As an essential electrolyte in the body, potassium is needed for water balance and hydration control, as well as controlling blood pressure and heart rhythm.

Potential signs of a potassium deficiency include weakness, fatigue, muscle cramps, constipation, difficulty breathing, frequent urination, and tingling and numbness.

Zinc

Zinc is a key trace mineral found in seafood, animal products, nuts and seeds, dark chocolate, legumes, whole grains, and fortified foods. It's involved in over 200 enzyme reactions in the body, including DNA and protein synthesis. Zinc is also needed for normal immune system function and cellular metabolism.

If you aren't consuming enough zinc, you might notice symptoms like hair loss, worsened sense of taste and smell, reduced alertness, and wounds that won't heal.

Iron

Iron is found in meat, poultry, fish, fortified breakfast cereals, and egg whites. Leafy green vegetables, beans, and lentils are also good sources of this mineral. Iron is necessary for the transportation of oxygen in the bloodstream and is a key part of hemoglobin, which carries oxygen to all tissues in the body. 

Iron deficiency is common and can cause several health problems, including anemia. Symptoms include weakness, fatigue, dizziness, chills, bruises, and difficulty concentrating.

Magnesium

Magnesium is found in nuts, seeds, and whole grains, as well as beans, peas, and some fruits. It's a critical mineral that's needed to help form and maintain bones and teeth, assist with muscle function, and regulate blood pressure.

If you don't get enough magnesium in your diet, you might experience symptoms like muscle cramps and twitches, fatigue, and irregular heartbeat.

How to Avoid a Mineral Deficiency

Eating a healthy, well-balanced diet that includes nutrient-rich foods is a great way to increase your mineral consumption and avoid a deficiency. You can also start using high-quality mineral salt, such as bamboo salt, which contains more than 70 bioactive minerals, including potassium, calcium, zinc, phosphorus, and sulfur.