Mineral Balancing
You hear about vitamins all the time, Vitamin D for immunity, Vitamin C for skin, B12 for energy. But minerals? They’re like the unsung heroes of your body, working behind the scenes, keeping everything humming… yet they rarely get the spotlight they deserve.
You can be eating healthy and taking all the right vitamins, but without minerals, you’re not able to full absorb and use any of it.
Why Minerals Matter for Women
Minerals are basically your body’s spark plugs, tiny but mighty. They regulate hormones, fluid balance, nerve function, mood, energy… literally everything. Without enough, your body has to work overtime just to handle the basics, leaving you feeling tired, cranky, or like something is just “off.”
Key minerals every woman needs in her corner:
Magnesium – Your built-in stress soother and sleep whisperer. (Ever wonder why you crave chocolate around your period? Yep, that’s your body begging for magnesium.)
Sodium & Potassium – The ultimate fluid-balance duo, keeping energy and nerve signaling on point.
Calcium – More than bones, it helps muscles contract and even eases PMS tension.
Zinc – Think immunity, hormones, skin glow.
Iron – Carries oxygen like a boss. Without it, hello fatigue and dragging yourself through the day.
Your hormones, neurotransmitters, and even detox pathways rely on minerals to function properly. Without them, the body stays stuck in a state of “survival mode,” and you start to experience symptoms like brain fog, fatigue, bloating, and mood swings.
Why Women Lose Minerals Faster
Here’s the thing — women burn through minerals faster than we realize.
Menstrual cycle: Every month we lose iron, zinc, and magnesium. Then comes the fatigue, chocolate cravings, and emotional rollercoaster.
Pregnancy & breastfeeding: Growing and nourishing a tiny human also means mineral drain. Many women are still depleted years later.
Sweating it out: Hot yoga, spin class, or just living in a warm climate? Sweat carries out sodium, potassium, and magnesium.
Stress & caffeine: Both act like mineral thieves. Every double-shot latte adds up.
Too many women are living in “survival mode” with weeks of back-to-back coffee. The is a recipe for high anxiety, low quality sleep and depleted mineral status. Break the cycle.
Signs You Might Be Low in Minerals
If you’ve been wondering, “Is it me, or am I just exhausted all the time?” … it could be minerals. Common red flags:
Fatigue that sleep doesn’t fix
PMS or cycle changes that feel louder than usual
Headaches or migraines
Muscle cramps/tension
Anxiety or trouble sleeping
Brittle nails, hair loss, or dry skin
Dizziness when standing (possible sodium/potassium imbalance)
These aren’t random annoyances. They’re your body whispering (sometimes screaming), “I need minerals.”
Mineral Testing
Before you run and get a blood test for mineral status, there a few things you need to know. Blood tests aren’t the best method for assessing mineral status, especially when it comes to understanding how minerals function inside cells or in the body as a whole. That’s because blood levels don’t reflect cellular mineral status. The vast majority of minerals is stored inside your cells, bones, or tissues. Your body will often pull minerals out of storage to keep blood levels looking “normal,” even when you’re actually deficient at a cellular level.
For example, you could have “normal” blood magnesium but still experience symptoms like fatigue, muscle cramps, or anxiety because your tissue magnesium is depleted.
Our blood chemistry is tightly regulated for survival and trust me, you’d want it that way.
Here are some other tests that are more accurate for mineral status.
Hair Tissue Mineral Analysis (HTMA) or urine tests can provide insights into long-term storage and excretion patterns.
Red blood cell (RBC) tests are more accurate for certain minerals (like magnesium or zinc) than plasma tests.
How to Replenish Minerals (and Keep Them Up)
1. Eat Mineral-Rich Foods Consistently
Magnesium: dark chocolate, pumpkin seeds, leafy greens, almonds
Potassium: bananas, sweet potatoes, coconut water, avocado
Zinc: oysters, pumpkin seeds, beef, lentils
Iron: red meat, spinach, lentils, pumpkin seeds (pro tip: pair with vitamin C for better absorption)
Calcium: sardines, yogurt, chia seeds, broccoli
This isn’t about eating “perfect.” It’s about sprinkling these foods into meals in a way that feels doable (yes, chocolate counts).
2. Hydrate Smarter
Filtered water is amazing, but plain water alone can sometimes dilute minerals if you’re guzzling all day. Add a pinch of sea salt, sip coconut water, or rotate in mineral water or add liquid mineral drops daily.
3. Consider Mineral-Rich Drinks
Herbal infusions like nettle, raspberry leaf, and hibiscus tea are basically your mineral-packed girl gang. They support calcium, magnesium, and potassium naturally. Bonus: they feel like self-care in a mug.
4. Support Absorption
If your gut is struggling, you might not be absorbing minerals well (yep, gut health strikes again). Tracking digestion, keeping bowels regular, and minimizing inflammation are key so your body can actually use what you give it.
Minerals are not optional extras, they’re the foundation. And when women support minerals, they support energy, hormones, mood, and long-term health.
xx
Dr. Toya D White
