Mineral Deficiency

Mineral deficiencies happen when your body doesn’t have enough of certain key nutrients. Without enough of the right minerals, certain systems in your body can break down. That can lead to many different illnesses. These illnesses can range from minor concerns to permanent or dangerous ones.

The main way you get minerals is from your food. But you can also get minerals from dietary supplements or medical treatments. It’s important to remember that minerals are a good thing you can get too much of. And most minerals are toxic if you take in too much of them.

Types of mineral deficiencies

You can have deficiencies in both major and trace minerals. Major minerals are those you need more of. These deficiencies include:

• Calcium
• Chloride
• Magnesium
• Phosphate
• Potassium
• Sodium
• Sulfur

Trace minerals get their name from the fact that you only need them in tiny amounts. They include:

• Chromium
• Cobalt
• Copper
• Fluoride
• Iodine
• Iron
• Manganese
• Molybdenum
• Selenium
• Zinc

Symptoms of mineral deficiencies

The symptoms of a mineral deficiency depend on a few main factors. Those include the mineral you’re low in, how low you are, why you’re low in it and your age.

Some of the possible symptoms you might have from a mineral deficiency include:

• Brittle bones: Calcium, copper and phosphate deficiencies can weaken your bones and contribute to osteoporosis.
• Clotting and healing disruptions: Copper, iron, manganese, phosphate and zinc contribute to blood clotting and wound healing. Iron is also important during pregnancy.
• Fatigue: Low cobalt, copper, iodine, iron and selenium can make you feel constantly tired.
• Hair changes: Low copper or zinc can cause hair color or texture changes. And very low zinc can cause hair loss.
• Hidden hunger: This means you may feel hungrier because your body is trying to get more of the minerals you lack.
• Mood changes: Copper, iodine and molybdenum deficiencies can all affect your mental state. Common examples include anxiety, depression and irritability.
• Muscle effects: Copper, phosphorus and selenium deficiencies can damage your muscles or keep them from working right. Low calcium, iron, magnesium and potassium can all cause muscle cramps.
• Nail changes: Beau’s lines and nail ridges can happen with low zinc levels. Spoon-shaped nails can happen with low iron. Selenium deficiency can cause thickened or discolored nails. Soft or flaky nails can happen with low magnesium.
• Nervous system effects: Low chromium, copper, magnesium, manganese, molybdenum and phosphate can disrupt your nervous system. The effects can include ataxia, seizures, and tingling and numbness.
• Skin changes: Low manganese and zinc can cause rashes or skin changes.
• Trouble concentrating or remembering: Low chromium, copper, iodine, iron or phosphorus can affect your ability to think, focus and remember.
• Weaker senses of taste and smell: This can happen with low zinc levels.

Mineral deficiency causes

Most mineral deficiencies happen for a few key reasons:

• Not enough minerals in your food (because of where you live, culture, what you can afford, etc.)
• Specific eating patterns, like being vegetarian or vegan
• Conditions that affect how you absorb minerals, including genetic diseases and those you develop later in life
• Medical procedures that affect how you absorb nutrients, like bariatric surgery
• Medications and supplements you take (sometimes, these interfere with absorbing other minerals)
• Other deficiencies (like how low vitamin D can keep you from absorbing calcium)
• Losing minerals faster than you can replace them (like with bleeding or dehydration)

Mineral deficiencies are more likely in places with higher levels of poverty. Disruptive events like wars, famines and natural disasters can also contribute to the odds of having a deficiency.

Complications of mineral deficiencies

Mineral deficiencies can cause many complications. Some of these are a bigger deal when they happen at a certain point in your life.

Some of the complications that can happen at any age include:

• Anemia
• Brain swelling
• Cataracts
• Cavities
• Coma
• Connective tissue breakdown
• Diabetes
• High cholesterol
• Hypothyroidism and goiters
• Infertility
• Irregular heart rhythms, heart damage and heart failure
• Muscle breakdown
• Nerve and brain damage
• Kidney failure
• Slowed wound healing
• Weakened immune system

Several of these complications can be deadly if a mineral deficiency is severe and/or lasts a long time.

Childhood complications

Some mineral deficiencies cause severe and permanent complications. That’s more likely when they happen during pregnancy or childhood. Some examples include:

• Brain development issues, like developmental delays or disabilities
• Childhood arthritis
• Growth faltering
• Rickets and bone/teeth weakness

How doctors diagnose mineral deficiencies

Healthcare providers can diagnose most mineral deficiencies with:

• Physical and neurological exams
• Blood and urine tests
• Asking questions about what you eat, supplements you take, etc.

How are mineral deficiencies treated?

The main way to treat mineral deficiencies is to give you more of the minerals you need. There are a few ways to do that:

• Changing what you eat
• Taking supplements
• Treating related issues or contributing factors

The best treatment for you may vary depending on your health history, age and which deficiency you have. Your healthcare provider can tell you more and offer advice.

What can I expect if I have a mineral deficiency?

What you can expect with a mineral deficiency varies depending on several factors. Those include:

• The mineral deficiency you have
• How severe it is
• How long it lasts
• Treatments you received
• Your health history

Because there are many factors involved, your healthcare provider is the best person to tell you what you can expect.

Can mineral deficiencies be prevented?

Yes, mineral deficiencies are often very preventable. Some ways to prevent them (or at least lower the odds of one starting) include:

• Vary what you eat. Food variety is one of the best ways to prevent mineral deficiencies.
• Choose fortified or enriched foods. Iodized salt is a key way to avoid iodine deficiency. And other foods come with added minerals. Examples include breads fortified with iron or fruit juice fortified with calcium.
• See a primary care provider regularly. An annual checkup and routine bloodwork can often catch a mineral deficiency before you have symptoms. And catching one early usually makes it easier to treat.