Feeling tired, foggy, anxious, or “off” without a clear reason?
It may not be stress or lack of sleep alone. Mineral deficiencies often go unnoticed, yet they play a critical role in energy, mood, immunity, and overall health. Even with regular meals, poor absorption, stress, and modern diets can quietly drain essential minerals. Below are some common mineral deficiencies, the signs your body gives, why they happen, and where to find them in food.
Magnesium Deficiency
What you may notice
- Muscle cramps
- Poor sleep
- Anxiety or irritability
- Headaches
- Fatigue
Why it happens
Coffee, sugar, stress, and medications rapidly deplete magnesium.
Found in
Pumpkin seeds, spinach, almonds, dark chocolate, mineral water
Iron Deficiencies
What you may notice
- Shortness of breath, pale skin
- Dizziness, cold hands and feet
- Low energy
Why it happens
Low dietary intake, poor absorption, or blood loss.
Found in
Red meat, lentils, spinach, pumpkin seeds
Zinc Deficiency
What you may notice
- Hair thinning, weak immunity
- Poor wound healing
- Loss of taste or smell
Why it happens
Processed food, gut issues, vegetarian diets.
Found in
Oysters, pumpkin seeds, chickpeas, eggs
Potassium Deficiency
What you may notice
- Heart palpitations
- Muscle weakness
- Constipation
- Low blood pressure
Why it happens
High salt intake, dehydration, diuretics.
Found in
Avocado, coconut water, bananas, beans
Iodine Deficiency
What you may notice
- Brain fog
- Dry skin
- Weight changes
- Cold sensitivity
Why it happens
Using non-iodized salt, avoiding seafood.
Found in
Seaweed, iodized salt, eggs, fish
Calcium Deficiency
What you may notice
- Weak nails
- Bone pain
- Teeth problems
- Muscle spasms
Why it happens
Low vitamin D, soda consumption, poor absorption.
Found in
Sesame seeds, dairy, sardines, leafy greens
Selenium Deficiency
What you may notice
- Low immunity
- Hair thinning
- Brain fog
- Thyroid issues
Why it happens
Poor or restrictive diets.
Found in
Brazil nuts, eggs, fish, sunflower seeds
Copper Deficiency
What you may notice
- Fatigue
- Anemia-like symptoms
- Weak immunity
- Premature greying
Why it happens
Excess zinc intake, gut absorption issues.
Found in
Cashews, sesame seeds, liver, dark chocolate, mushrooms
Chromium Deficiency
What you may notice
- Sugar cravings
- Blood sugar crashes
- Fatigue
Why it happens
High sugar diets, refined foods.
Found in
Broccoli, whole grains, nuts, green beans
Manganese Deficiency
What you may notice
- Joint pain
- Weak bones
- Slow metabolism
Why it happens
Highly processed diets.
Found in
Whole grains, nuts, leafy greens, tea
Phosphorus Deficiency (rare but possible)
What you may notice
- Muscle weakness
- Bone pain
- Low energy
Why it happens
Malnutrition, absorption issues.
Found in
Dairy, meat, lentils, nuts, seeds
Sulfur Deficiency (functional deficiency)
What you may notice
- Joint pain
- Skin issues
- Poor detoxification
Why it happens
Low protein intake, lack of cruciferous vegetables.
Found in
Eggs, garlic, onions, broccoli, cabbage
Key Insight
Many “deficiencies” are not due to low intake alone — poor absorption, stress, gut health, medications, and excess sugar play a major role.