Are you getting sufficient minerals from your food?

Mineral deficiencies can lead to a variety of health problems, such as weak bones, fatigue, or decreased immunity. Find out how you can avoid falling into this deficiency.

Healthy Eating

Cortney Good
Desiree Abecassis

22 October 2019

Minerals are natural, inorganic elements that also fulfill important functions in the body such as bone formation, the conduction of nerve impulses, muscle functioning and the regulation of metabolism and the maintenance of body fluids.
Minerals are found in many natural food sources such as fruits, vegetables, red and white meats, dairy and sea salt. They are classified into macronutrient and trace element categories. [1]

How do you know if you're getting enough minerals from your DIET?

Have you consumed the necessary amount of minerals that your body requires in a day?
A well balanced diet is generally the best way to ensure that the body receives sufficient nutrients and minerals. Vegetables and fruits are a great source of essential minerals such as calcium, potassium, and phosphorus. Their consumption also provides large amounts of vitamins, water and fiber. [2]
Foods of animal origin such as fish provide significant amounts of minerals such as phosphorus, potassium, calcium, also provide important trace elements such as zinc, selenium, iodine, copper, and iron. [2]
Those who consume a diet largely based on fast foods, processed and refined foods will suffer from nutrient deficiencies and would be much better off replacing that style of eating with a fresh and natural whole foods diet.

What are the most common minerals (macronutrients) and where can they be found?

Macronutrient minerals are the most common because they are found in greater proportions in foods unlike trace minerals (elements) which fulfill a very important role in the body but are found in smaller quantities throughout ones diet.

Let's take a look at a few of those and where they can be found

  • Calcium: is a mineral that fulfills important functions related to skeletal and bone health, nerve impulse conduction, muscular and cardiovascular function. [3]. Dietary sources of calcium include: Dairy products, fish, leafy green vegetables (spinach, broccoli, chard), sesame seeds and many more.
  • Magnesium: is a mineral which is involved in important enzymatic functions and also plays an important role in the formation of neurotransmitters. [4] Sources of magnesium include: Nuts, legumes, cereals, tofu, fish
  • Phosphorus: along with calcium is important for the formation of bones. It is also critical for cellular functions [5] Sources of phosphorus include: Dairy products, meat, and some whole grains.
  • Potassium: Fulfills important functions such as the conduction of nerve impulses and muscular functioning. [6] Sources of potassium include: Fruits (bananas, oranges, kiwis, apples, pears, strawberries), potatoes, broccoli, cauliflower, fish, coffee, tea.
  • Sodium: Fulfills important functions in the conduction of nerve impulses. It is involved in muscular functioning and in the maintenance of body fluids. [8] Sources of sodium include sodium chloride (common table or sea salt)

How can you ensure you're obtaining sufficient minerals from your diet?

Incorporating certain foods into your diet strategically and intelligently is a must so that you can provide your body with all necessary nutrients.
Here are 3 easy tips you can implement in order to do ensure proper nutrition (these suggestions will vary depending on your individual health condition):
According to the Canada Food an adult you'll want to:

  • Incorporate at least 7-8 cups of vegetables and fruit per day
  • Eat at least 6-7 portions of whole grain products per day
  • Eat 2-3 portions of meat and plant based alternatives per day

How much food do you need to consume daily to get enough minerals?

Be aware of the nutritional values in food in order to know their importance for health. As a practical guideline, this example will help you get an idea:
200g (7oz) of broccoli daily provides the following minerals: [9]

  • Calcium: 94mg (10% daily)
  • Potassium: 316mg (14% daily)
  • Phosphorus: 66mg (18% daily)

150g (5.2 oz) of spinach daily provide the following minerals: [10]

  • Iron: 4.5mg (28% daily)
  • Magnesium: 118mg (32% daily)
  • Potassium: 837mg (18% daily)

How to improve nutrient absorption naturally?

The absorption of certain minerals through foods may be enhanced by adding other elements or foods.
Spinach and iron absorption
Although spinach contains a high percentage of iron, it does not get completely absorbed. Mineral rich foods should be consumed strategically with other elements that increase their absorption. For example: Iron and vitamin C. The vitamin C contained in lemon, kiwi or orange juice increases intestinal iron absorption by over 50%. Combine your spinach salad with a dressing containing freshly squeezed lemon juice. [11]
Fish and zinc absorption
Zinc is an important trace element for the immune system. To improve the absorption of this mineral, onion or garlic can be incorporated into a meal as they can improve intestinal absorption by more than 40%. [12]
There are times and situations where mineral absorption may be compromised
The concentration of minerals that one is able to absorb will vary from person to person according to an individual's health condition.
Some health conditions may make it difficult for the body to absorb minerals. Those who suffer from chronic and digestive diseases must pay special attention [13]. Health conditions such as SIBO, Crohn's disease, ulcerative colitis and digestive diseases may lead to nutrient absorption.

Calcium absorber, improved mineral absorption and health benefits:

Biochemical tissue salts, in addition to a healthy diet can be very helpful when administered in cases of improper mineral absorption.
In 1873, Naturopath Willhelm Schuessler became aware of the connection between disease and a lack of certain minerals in the body. Tissue salts / cell salts are absorbed by the body directly via the mucous membrane of the mouth without having to pass through the intestines first. They also improve the body's ability to absorb minerals from the diet, which are required to build new cells. A. Vogel's Calcium Absorber is a combination of biochemical tissue salts including:

  • Calcarea carbonica 4X (mineral),
  • Calcarea phosphorica 6X (mineral),
  • Natrum phosphoricum 6X (mineral),
  • Silicea 6X (mineral),
  • Urtica dioica 1X (herb).

Calcium Absorber is designed to help the body assimilate minerals. It promotes their absorption, their metabolism and their proper usage.
Once inside the body, this remedy operates as a cell activator which means it can either act on an intercellular fluid, on a cell's membrane, or directly within the cell itself. It can also help to improve the body's ability to absorb minerals from food.
Adult dosage: It is used by placing 2 tablets under the tongue, 3 times daily, 15 minutes before meals.

Let's take a brief look at the benefit of each mineral or compound in the formula:

Calcarea carbonica

Is extracted from the intermediate layer of the oyster shell. It is essential for healthy metabolism in bones, the nervous system, hormones and muscles. Poor calcium balance in the body can lead to sluggish responses and lethargic metabolism. It can also lead to psychological complaints such as restlessness, anxiety and a loss of vitality.
Calcarea phosphorica
This mineral compound constitutes 99% of our bones and so it favors bone revitalization thanks to the mineralization that takes place while taking it. It's an important component of our teeth and cellular membranes. It is also involved in blood formation and coagulation and helps to maintain the body's protein balance. This compound is important for those that tire easily and who suffer from exhaustion, for weakness and for anemia. It is also useful in convalescence [14]
Natrium phosphoricum
Natrium phosphoricum is a biochemical compound that treats all kinds of excess in the body- both physical and psychological. On a psychological level, excess acidity can manifest itself in imbalanced emotion. Its main alkalizing function reduces excess acidity in the blood, normalizes metabolic function and reduces the risk of forming free ions that can increase uric acid and muscular lactic acid. It can also be used as a stomach antacid and to improve digestion. [15]
Silicea or silicon dioxide Silicon is the second most abundant element on Earth and the third most abundant trace element in the human body. It is present in all body cells. The highest concentration of silica is found in embryonic connective tissue. The deficiency of silica causes premature aging in all body cells and tissue and leads to weak nerves. [16]


Minerals are important elements for the functioning of the organism. Although it's critical to maintain a healthy diet abounding with vitamins and minerals, certain mineral deficiencies cannot be treated with diet alone. One may be required a supportive mineral supplement. A supplement such as A. vogel's calcium absorber not only provides an individual in need with bioavailable minerals but it also helps to improve the absorption of minerals from one's diet.