When people think about nutrition, they think protein, carbs, fat. But in twenty years of consultations, some of the most dramatic turnarounds I’ve watched started with something far less glamorous: minerals. They’re the spark plugs of the body — needed in small amounts, missed enormously when they’re short. Here are the three I discuss most, what they actually do, and where to find them on your plate.
Magnesium: the relaxation mineral
Magnesium participates in hundreds of processes in the body, but the way most people would recognize it is by its absence: tight muscles, restless nights, eye twitches, tension that won’t unwind, and cravings for chocolate (cocoa is genuinely rich in magnesium — your body has good instincts).
On the plate: dark leafy greens, pumpkin seeds, almonds, cashews, black beans, dark chocolate. Modern soil depletion and heavy stress both drain magnesium, which is why it comes up in so many of my consultations.
Zinc: the repair mineral
Zinc is the body’s maintenance crew — tissue repair, immune readiness, taste and smell, skin health. In my analysis work, fingernails often start the zinc conversation: white spots and slow-growing, brittle nails are among the classic signs traditional practitioners have associated with low zinc for generations. (A reminder from how I work: observations like these are a starting point for a conversation, never a diagnosis.)
On the plate: oysters are the champion by a mile; beef, lamb, pumpkin seeds, and eggs follow. Plant sources exist but absorb less efficiently, so people eating little animal protein often run lower.
Potassium: the balance mineral — with a big caveat
Potassium works opposite sodium to regulate fluid balance, steady blood pressure, and keep muscles — including the heart — firing smoothly. Most Americans eat far more sodium than potassium, the reverse of the pattern humans ate for most of history.
On the plate: it’s not just bananas — avocados, sweet potatoes, white beans, spinach, and salmon all outrank them.
The caveat, and it matters: if you have kidney disease, potassium is not a do-it-yourself mineral. Kidneys regulate potassium, and when kidney function is reduced, high-potassium eating can be genuinely dangerous. If you have any stage of kidney disease, your potassium targets belong to your nephrologist and renal dietitian — bring this article to them, don’t act on it alone.
Food first, always
Notice that everything above is food. That’s deliberate. Supplements have their place — I recommend them thoughtfully and specifically in consultations — but minerals arrive best in the packaging nature designed: attached to real meals, in company with each other, cooked at home (in tallow, lard, or butter, if you’ve read my chart).
Wondering which minerals your body may be asking for? That conversation is exactly what a consultation is for.
Naturopathic Doctor Randi Shannon, ND — Doctor of Naturopathy, Trinity School of Natural Health. This article is education, not medical advice — bring anything here to your own doctor. If you’re managing a health condition, especially kidney disease, discuss any dietary changes with your medical team first.