Are you someone who is taking supplements, yet still not getting the expected results? It could be that your body isn’t absorbing minerals efficiently. While the right supplements are important, relying solely on supplements is never a good idea.

Even with the best supplements, if your body isn't able to absorb the nutrients effectively, you're not going to see the desired outcomes. Many factors, such as gut health, digestion, and the presence of other deficiencies, can all affect how well your body utilizes the nutrients you take in. While supplements can help bridge gaps in your diet, they should complement a balanced and nutrient-rich diet, not replace it. Paying attention to your overall lifestyle be it sleep, stress management, and hydration, also plays a crucial role in supporting optimal absorption and overall health

 

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Easy Changes to Fix Mineral Deficiencies 

Iron

• Consuming iron alongside vitamin C and copper enhances its absorption, helping your body utilise it more effectively.
• For a natural boost in hemoglobin, chew 4-5 fresh curry leaves first thing in the morning to increase iron levels.
• A powerful combination of spinach, beetroot, and pomegranate juice can help improve iron levels and enhance overall blood health.
• Start your day with a shot of wheatgrass juice on an empty stomach for a natural, nutrient-packed boost to your iron levels.
• Prepare your meals in iron cookware, such as cast-iron pans, to naturally increase the iron content in your food.
• This classic combination of chana (chickpeas) and gud (jaggery) is rich in iron and helps improve your blood quality.
• Amla (Indian gooseberry) combined with jaggery in chutney form is a potent and tasty way to boost your iron levels naturally.

 

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Magnesium

• Magnesium-rich foods like almonds, pumpkin seeds, and spinach can help boost levels.
• Pairing magnesium with Vitamin D enhances absorption, so get some sun exposure or consider a Vitamin D supplement.
• Dark chocolate (70 per cent or higher) is a good magnesium source as well.
• Eating foods like avocado and bananas, which contain magnesium, can further support your levels.

 

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Calcium

• Include dairy products like milk, cheese, and yoghurt, or opt for plant-based sources like fortified almond milk, tofu, and leafy greens.
• Vitamin D plays a key role in calcium absorption, so ensure you get enough from sunlight or fortified foods.
• Consuming foods rich in magnesium (like nuts and seeds) also aids in calcium absorption.
• For a quick calcium boost, try a smoothie made with spinach, kale, and almond butter.

 

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Zinc

• Zinc is found in abundance in pumpkin seeds, chickpeas, lentils, and whole grains.
• Eating zinc-rich foods with protein helps in better absorption, so pair lentils with a little lean meat or plant-based proteins.
• Foods like mushrooms, cashews, and quinoa can be great plant-based sources.
• Including vitamin C-rich foods (like citrus fruits) with zinc can enhance absorption.

 

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Potassium

• Bananas, sweet potatoes, spinach, and beans are excellent sources of potassium.
• A simple potassium-boosting snack can be a banana with a spoonful of peanut butter.
• To get potassium, include a daily serving of coconut water, which is also a great source of electrolytes.
• Drinking a glass of tomato juice or adding tomatoes to your meals will further increase your potassium intake.

 

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Iodine

• Seaweed (like nori or kelp) is an excellent source of iodine.
• Adding iodine-rich foods like fish and dairy can also boost levels.
• If you cook with iodised salt, it can provide a good source of iodine, but be cautious of excess sodium.
• For a plant-based iodine boost, you can try adding iodised salt to your meals or taking an iodine supplement if needed.

 

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Vitamin B12

• Animal-based foods like eggs, milk, cheese, and meat are the best sources of Vitamin B12.
• If you're vegan, look for fortified cereals or plant-based milk.
• Consider adding nutritional yeast (which is rich in B12) to your meals.
• Taking a B12 supplement can also help, especially for vegans or those with absorption issues.

 

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Vitamin D

• The best natural source of Vitamin D is sunlight; aim for 15–30 minutes of sun exposure daily.
• Foods like fatty fish (salmon, mackerel), egg yolks, and fortified milk can help improve levels.
• Taking a Vitamin D supplement, especially in the winter months, can support your needs.
• Including mushrooms, especially shiitake, maitake, and reishi, can provide a plant-based source of Vitamin D.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away

 

Regular health checks are essential for everyone, but they are particularly important for individuals who are at risk of or already have any understanding conditions. Taking regular health checks can help detect the condition at an early stage when it is easier to manage and treat. With the UR.Life HRA, we help you to invest in your well-being through seamless interventions and targeted medical treatments. Our holistic wellness approach caters to all aspects of your well-being. We ensure that you can bring your whole self to work.
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