Iron when I'm feeling down, zinc when I'm feeling sluggish... What minerals do I need?

Mineral deficiencies can lead to a variety of physical symptoms. Minerals are one of the five major nutrients, along with proteins, fats, carbohydrates, and vitamins. They include inorganic salts such as sodium, phosphorus, iron, magnesium, copper, and zinc. Even small amounts can have a significant impact on the body. Let's examine which mineral deficiency is present based on the symptoms you're experiencing.

 

◇If you feel depressed for no particular reason: Iron deficiency

 

Iron is a key component of hemoglobin, which carries oxygen throughout the body through blood flow and helps generate and transmit energy. Iron deficiency can lead to anemia, which manifests as fatigue and numbness. Furthermore, adolescents with iron deficiency experience slower growth and decreased concentration compared to those without iron deficiency.

Because iron works in concert with other nutrients, iron deficiency exacerbates fatty acid deficiencies and interferes with the production of neurotransmitters and enzymes responsible for communication between nerve cells. Severe iron deficiency can lead to decreased production of neurotransmitters such as norepinephrine, serotonin, and dopamine, potentially leading to depression and mood disorders.

Foods rich in iron include shellfish, beans, seaweed, green and yellow vegetables like perilla leaves and spinach, abalone, and egg yolks. Since vitamin C helps the body absorb iron, eating it with vitamin C-rich fruits is also helpful.

 

◇When your eyelids twitch and you feel irritable: Magnesium deficiency

 

Magnesium is used in cellular energy production and activates enzymes in the body. It is an essential mineral for maintaining normal muscle and nerve function, heartbeat, and healthy, strong bones.

Magnesium deficiency can cause you to feel more irritable than usual, experience eyelid twitching, and have trouble sleeping. This is because your nervous system is constantly in a state of agitation. Frequent binge drinking or drinking carbonated beverages should be avoided, as the phosphoric acid in these beverages interferes with magnesium absorption.

You can supplement your magnesium intake by regularly consuming nuts, tofu, unrefined grains like whole wheat or brown rice, salmon, and milk. However, people with impaired kidney function should avoid consuming large amounts of magnesium, as it can interfere with its excretion.

 

From headaches to memory loss: Zinc deficiency

 

Zinc helps the hippocampus, the part of the brain responsible for memory-related tasks, function smoothly. Like calcium, it also helps fatty acids attach properly to cell membranes and is necessary for the release of neurotransmitters. This explains why zinc deficiency can lead to depression, headaches, and memory loss.

 

Zinc deficiency is particularly likely to occur during periods of rapid hormonal fluctuations, such as puberty, childbirth, and menopause. Zinc deficiency during these hormonal changes can lead to serious mood disorders. To prevent zinc deficiency during this period, it's recommended to consume foods rich in zinc, such as oysters, beans, meat, and crab.

 

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The headache is zinc

Zinc is also found in multivitamins.

Is it because I lack daily nutrients?