13 Ways to Increase Mineral Intake for Improved Well-Being & Health

It is said that all health begins and ends in the digestive tract. It is also said that many diseases are caused by a lack of vital nutrients in our diets.

If our digestive tracts are not functioning properly, we can’t digest the nutrients from the foods we eat, including essential minerals needed for health.

Minerals are critical to almost every function in our bodies, and the lack thereof can cause many symptoms people believe are “normal” or may even ignore because they get too busy to deal with the problem. Some of these include loss of appetite, fatigue, headache, muscle tension, anxiety, nausea, inability to focus or irritability.

We are more mineral depleted than people living just 100 years ago due to the increased population and prevalence of mechanized, commercial, and industrial farming methods. Chemical processes remove quality and quantity of the nutrients found in our soils, the source of life.

These farming methods may produce bigger quantities of food, but the quality and nutritional value of foods overall has diminished greatly. When you eat conventional and processed foods, you are eating dead foods with many of the nutrients including vitamins, minerals, enzymes, co-factors, and beneficial bacteria removed and then synthetic versions of vitamins and minerals are added back in. These synthetic versions are not something our bodies recognize and they can actually cause  issues such as overdosing and storage of toxins in our bodies that can lead to chronic health disorders.

Most diseases and health conditions can be improved or eliminated by making sure you get enough nutrients – and in particular – minerals in your diet.

If you’re looking to increase minerals in your diet naturally, you can eliminate or improve many health issues including weight issues, insomnia, mood and behavior disorders, adrenal fatigue, inability to deal with stress, ability to focus, increased levels of energy and wellness, and many more.

I have had health issues for years that were greatly improved and eliminated with careful attention to mineral-rich, real food sources. Read my post on how GAPS helped me with panic, anxiety, and insomnia when nothing else I tried for nearly 20 years did.

Some of the most digestible foods that are high in minerals include liquid foods.  These foods are easily absorbed by those with digestive compromise (which includes most everyone). Most people are affected by this issue due to poor lifestyle and dietary habits that have been maintained for longer than a short period of time.

Here’s a list of some of my favorite foods for increasing mineral intake:

  1. Nettles – calcium, magnesium, potassium, selenium, zinc. This is one of the easiest ways to increase your mineral intake, and can be made in about 5 minutes. I make nettles every day, and my whole family drinks them. According to Susun Weed, stinging nettles “strengthens adrenal functioning, promotes sound sleep, increases overall energy, prevents allergic reactions, strengthens the blood vessels, and prevents hair loss.”
  2. Bone broths - zinc, calcium, phosphorus, magnesium, and others and will vary on the source of the bones you are using. Minerals are not heat sensitive and will transfer into your broth while cooking. Bone broths support digestion, immunity, help eliminate cellulite, promote sound sleep, nourishes skin, tendons, joints, ligaments, bones, and mucous membranes. Donna Gates of Body Ecology agrees that bone broths are one of the foundations of health and that they support digestion, immunity, help eliminate cellulite, promote sound sleep, nourishes skin, tendons, joints, ligaments, bones, and mucous membranes.
  3. Sea salt – calcium, magnesium, manganese, copper, iron, boron, and many trace minerals. Drink in water daily or add to just about any food or other beverage you consume. Salt is absolutely vital to health, and despite what conventional health “experts” say, it supports many components of our health such as vascular, sinus, reproductive and sexual health, promotes healthy ph in our cells (especially brain cells), digestion and absorption of food in the small intestine, bones and muscles, hydroelectric energy in the body, adrenal glands which regulate over 50 bodily functions, regulation of metabolic processes and sleep.  Refined salt, full of caking agents and color agents, and which is stripped of vital trace minerals to leave mostly sodium chloride, a deadly poison to the body. Refined salt is what you’ll find in restaurants and grocery stores, but it’s the substance that should be getting the blame for health problems such as high blood pressure, heart disease, edema, allergic reactions, and many others.
  4. Kelp – calcium, magnesium, phosphorus, potassium, iodine, and many trace minerals such as copper, boron, and selenium. Use powdered or dried kelp in soups, stews, smoothies. You can also sprinkle it on any other foods like casseroles or main dishes. Promotes brain and mental function, supports thyroid and endocrine health, relieves anxiety and nervous energy, boosts energy for daily tasks, and promotes sleep.
  5. Fermented and cultured foods - home-made yogurt, buttermilk, sour cream and other dairy foods, kombucha, dairy and water kefir, kvass, cultured vegetables, fruits, meats, depending on the strains of probiotics or friendly bacteria present in the fermented foods you eat, you will also experience an increase in the nutrients present including a wide variety of minerals. (Vitamin Profiles of Kefirs Made from Milk of Different Species. International Journal of Food Science & Technology. 1991. Kneifel et al). Health benefits: reduces the risk of cancer, supports cardiovascular health, digestion, immunity, brain function, bones and joints, and
  6. Pastured meats and poultry, and especially organ meats - magnesium, zinc, copper, phosphorus, selenium, and iodine depending on where the animals/birds graze or forage.
  7. Pastured dairy - raw milk and other dairy foods like cream, butter, cheese, sour cream, yogurt, and kefir, contain 3-5 times the amount of minerals found in factory farm/feedlot milk. Rich in colloidal minerals calcium, magnesium, phosphorus, and sometimes iodine depending on the source of minerals found in the soil where the cows you get milk from graze.
  8. Fish and other seafood from safe sources - magnesium, potassium, iron, zinc, copper, manganese, selenium. Seafood is one of the most rich sources of minerals to be found.
  9. Organic fruits and vegetables – calcium, copper, magnesium, iron, phosphorus, potassium, selenium, sodium, zinc, (best eaten with healthy fats like cream, butter, olive oil, coconut oil, or fermented or cultured).
  10. Magnesium oil - we absorb nutrients through our skin even more efficiently than our digestive tracts, and when our digestive tracts are compromised, absorbing through the skin is a good alternative to consuming foods we may not be able to digest well.
  11. Epsom salt baths – my favorite brand is Remarkable Redwood Remedies. This salt is high in magnesium chloride and is ideal for transdermal absorption (via the skin). Good source of magnesium and other trace minerals.
  12. Filtered water with minerals - tap water (and likely bottled water) is contaminated with PCBs, lead, chlorine, fluoride, and other harmful chemicals. If you can find a good source of mineral water, this is another important source of minerals in the diet. If you can’t find a good source of mineral water, consider a water filter. We use Berkey Filters and love them. These filters do remove chlorine and other harmful contaminants, but not fluoride.
  13. Liquid minerals – if you are still not getting enough minerals in your diet, you may consider a good brand of liquid minerals. Honestly, I’ve used many brands of minerals and not found anything better than Dr. Morter’s Best Process Trace Minerals. I always list any supplement as a last choice because it’s best to get minerals and other nutrients from real food. Since many people are grossly deficient in these elements due to compromised health issues and lack of minerals in the soil and food we eat today. These can easily be added to drinking water, soups, stews, smoothies, juice, or kombucha and other beverages or foods.



  • July 16, 2012 - 2:33 PM | Permalink

    I’ve noticed several changes in my health since adding a concentrace supplement and adding bone broth to my diet. Most significantly, my fingernails. My once soft and peeling nails are super strong and long with no more white spots on them.

  • July 16, 2012 - 2:45 PM | Permalink

    Andra – I used Concentrace Minerals for over a year and did not have the same luck with them as the Best Process Trace Minerals. It’s great that you had success with them though. The condition of your digestive tract has a lot to do with how you absorb nutrients. Perhaps my digestion was more compromised than yours.

  • Brenda
    July 17, 2012 - 9:41 AM | Permalink

    Thanks for this mineral rich list, Raine. :-) Do you make Nettle tea, or how do you serve up your Nettles? Thanks!

  • July 17, 2012 - 9:53 AM | Permalink

    Hi Brenda – I do make nettle tea by steeping for 4-8 hours, in a big container. I first pour cold water over the dried herbs (about half the container) and then I pour hot water over the top and let steep. Then I refrigerate and drink over the next day or so until gone, and then I make more. My container is a gallon size.

  • Sarah
    July 18, 2012 - 4:32 PM | Permalink

    Thanks for the list, Raine! Which brand of magnesium oil do you recommend? I’m glad you mentioned filters too, no one ever seems to bring them up! Ours is from Environmental Water Systems though, we love it.

  • July 19, 2012 - 10:59 AM | Permalink

    This is yet another post that everyone should read and lean from. Factory foods, raised in artificially fertilized, mineral depleted soil, cannot even begin to supply us with the minerals we need.

    I am convinced that most of the endless epidemics of chronic illnesses we are seeing today are directly related to most people being starved of minerals.

    Raine, I really like your solutions and suggestions. They make so much sense, and we are already following a number of them. Thank you for raising this very important issue.

    • August 10, 2012 - 8:55 AM | Permalink

      Hi Stanley – thanks for your comments. I agree that many diseases go back to being mineral depleted, and besides avoiding toxins and chemicals, I base just about all of my basic health maintenance on this principle. I am glad to see more and more people aware of these ways to overcome health problems and embrace wellness. :)

  • July 27, 2012 - 5:54 AM | Permalink

    Great post Raine! I’ve been writing about the importance of minerals lately – it can take the body several years to re-mineralize once you really start making an effort to do so. I’ll have to check out the liquid minerals you recommended, I know a lot of people use Concentrace but it really is an inferior product, but it’s affordable which is why I think it’s so popular.
    I like the magnesium oil on the feet before bed trick – I love the little spray bottle of magnesium oil I got as a sample at the WAPF conference years ago – it’s great to carry in the purse, lol.

    • August 10, 2012 - 9:02 AM | Permalink

      Hi Lidia – we have personally not used the magnesium oil yet, but that is something I want to do. Can you leave it on your feet all night without washing it off? One of the things that has made me hesitant to use the oil is that I have read you apply it and then leave it on for a half hour and then rinse it off. I don’t shower every single day and this would be an issue for me…unless you could just take a wash cloth perhaps and wipe it off. Does that work? I’ve also thought about making my own oil with the magnesium salts, but haven’t yet.

      One thing we do in our family is that we apply the Green Pasture Products cod liver oil body balm regularly. It is a fabulous product with the high vitamin butter oil, shea butter, FCLO, coconut oil, and essential oils. Bruce, my husband, absolutely loves this product and uses it multiple times a day, daily. It does have some minerals in it, and I put it on my feet and Tristan’s feet before bed. This is especially effective from what Dave Wetzel of Green Pastures has told us for kids who don’t want to take their cod liver oil and because it absorbs so well through the skin. It’s the only “beauty” product I use on my skin, and it’s great for sunburns (which we have rarely), skin issues, dry skin, and other topical issues.

  • August 7, 2012 - 11:32 AM | Permalink

    Great article. I can vouch for the liquid minerals and magnesium oil, particularly before exercise to help its absorption.

    • August 10, 2012 - 9:02 AM | Permalink

      Hi Jim – that’s a good idea to use the magnesium oil before exercise. I had not thought about that.

  • Rachel
    August 10, 2012 - 6:16 AM | Permalink

    Great info! Berkey filters do offer a fluoride filter in addition to their regular filter. :)

    • August 10, 2012 - 8:52 AM | Permalink

      Hi Rachel – When I purchased my Berkey filter in January of this year, I asked the sales person if they had a fluoride filter and she said that she didn’t. Since then, I’ve heard from several people including you that there is actually one available. I’m glad to know this and I’m going to buy one. But, I really wonder why she said there wasn’t one available when I asked. Is it because they are new?

  • August 22, 2012 - 3:02 PM | Permalink

    Berkey does sell a fluoride filter, but it’s additional. :) Great list!

  • September 22, 2012 - 6:32 AM | Permalink

    Good article. Just so everyone knows up front, I manufacture organic fertilizer using a locally available trace mineral clay. A link to this product follows: http://www.minerallogic.com. This is NOT the company I get my minerals from, as they primarily sell liquid minerals for personal use. But they have good info on the mineral source.

    Like you, I advocate getting the minerals we need from our food. And since I manufacture and use my own organic fertilizer I recommend you grow your own mineral rich food. For more on this topic, this is my Facebook group dedicated to nutrient dense food gardening: https://www.facebook.com/groups/133354663453666/

    The mineral clay that I add to my products has been used first by the native Americans and later by the settlers that moved into the area. At one time it was processed and sold all over the world, but due to poor business decisions, that company is no more. However, the minerals are available to anyone that wants to put them on their own garden. My companies Facebook page has pics of some of the veggies I have grown, with my lovely wife as the model. https://www.facebook.com/MightyGrow

    This reply is NOT about promoting my company. I simply use these links to let you know what is available by way of resources to those that want to improve their own, home grown food. The FB page on nutrient dense gardening is developing into a great resource for those that have questions about gardening and the how-to’s on growing food. If anyone is interested, please become a member. All are welcome.


  • claudia laufer
    October 17, 2012 - 8:25 PM | Permalink

    I agree with everything except for the filtered water – fluoride is toxic to the body. It is an industrial toxic byproduct. There is a reason why toothpaste with fluoride added has the warning labels about not letting anyone under the age of 6 using it, and about monitoring any children under the age of 12, and that you should call poison control center if toothpaste is ingested. So if you go for filtered water, make sure you have a filter that DOES filter fluoride out!

  • February 22, 2015 - 4:23 PM | Permalink

    whoah this blog is fantastic i like studying your articles.
    Keep up the good work! You know, a lot of people are hunting
    round for this info, you can aid them greatly.

  • Joann Hunt
    February 8, 2017 - 5:59 PM | Permalink

    Thanks for all the information, love it it will be use.

  • Pingback: Can Kelp Help? – Unflammation

  • October 6, 2017 - 9:37 PM | Permalink

    Piece of writing writing is also a fun, if you know after that you can write otherwise it is complex to write.

  • December 2, 2017 - 1:40 PM | Permalink

    You are my aspiration, I possess few web logs and often run out from brand :).

  • December 6, 2017 - 2:33 PM | Permalink

    Hmm it seems like your website ate my first comment (it was super long) so I
    guess I’ll just sum it up what I had written and say, I’m thoroughly enjoying your blog.
    I as well am an aspiring blog writer but I’m still new
    to the whole thing. Do you have any recommendations for inexperienced
    blog writers? I’d genuinely appreciate it.

  • December 6, 2017 - 2:33 PM | Permalink

    I enjoy the efforts you have put in this, thank you for all the great articles.

  • December 6, 2017 - 3:28 PM | Permalink

    You are so interesting! I do not think I’ve truly read
    a single thing like that before. So wonderful to discover another person with original
    thoughts on this subject. Seriously.. many thanks for starting this up.
    This website is something that is required on the internet, someone with some originality!

  • December 6, 2017 - 3:29 PM | Permalink

    I am truly thankful to the holder of this web page who has shared this impressive post at here.

  • December 6, 2017 - 5:04 PM | Permalink

    Great post, you have pointed out some wonderful details, I likewise
    think this is a very wonderful website.

  • December 7, 2017 - 2:24 PM | Permalink

    Pretty section of content. I just stumbled upon your
    website and in accession capital to assert that I get actually enjoyed
    account your blog posts. Anyway I will be subscribing to your augment and even I
    achievement you access consistently fast.

  • December 7, 2017 - 2:28 PM | Permalink

    Hello I am so grateful I found your website, I really found you by error, while I was researching on Google for something else,
    Regardless I am here now and would just like to say cheers for a marvelous post and
    a all round enjoyable blog (I also love the theme/design), I
    don’t have time to read it all at the moment but I have bookmarked it and
    also included your RSS feeds, so when I have time I will be back to read a lot
    more, Please do keep up the great work.

  • December 10, 2017 - 1:26 AM | Permalink

    Good write-up, I’m normal visitor of one’s blog, maintain up the nice operate,
    and It is going to be a regular visitor for a lengthy

  • December 11, 2017 - 1:38 AM | Permalink

    You should be a part of a contest for one of the highest quality sites on the net.
    I most certainly will recommend this blog!

  • December 11, 2017 - 11:10 AM | Permalink

    Quality posts is the main to be a focus for the people to visit the web page, that’s what this site is providing.

  • December 11, 2017 - 4:38 PM | Permalink

    Perfect piece of work you have done, this website is really cool with fantastic info.

  • December 12, 2017 - 1:29 AM | Permalink

    F*ckin’ amazing things here. I am very glad to see your post.
    Thank you so much and i am having a look forward to contact you.
    Will you please drop me a e-mail?

  • December 12, 2017 - 10:06 AM | Permalink

    I’m just writing to let you understand what a really good discovery my girl developed reading your
    web site. She realized a lot of things, not to mention what
    it’s like to have an excellent helping mindset to let many
    people effortlessly completely grasp chosen extremely tough
    things. You truly did more than visitors’ desires.
    Thanks for supplying these necessary, healthy, edifying and also unique
    guidance on this topic to Emily.

  • December 12, 2017 - 2:37 PM | Permalink

    Thank you for another fantastic article. Where else may anyone get that kind of info in such a perfect way
    of writing? I’ve a presentation subsequent week, and I am on the look for such

  • December 12, 2017 - 2:37 PM | Permalink

    I have been exploring for a little for any high quality articles
    or weblog posts in this kind of space . Exploring in Yahoo I ultimately stumbled upon this web site.
    Reading this information So i’m glad to express that
    I’ve a very just right uncanny feeling I found out just
    what I needed. I so much indubitably will make sure
    to do not disregard this website and give it a look on a continuing

  • December 12, 2017 - 2:37 PM | Permalink

    Thanks so much for giving me an update on this subject matter
    on your blog. Please realize that if a fresh post appears or if any improvements occur about the current posting, I would be thinking about reading more and focusing on how to make good utilization of those approaches you share.
    Thanks for your time and consideration of other individuals by
    making your blog available.

  • December 12, 2017 - 2:41 PM | Permalink

    Excellent post. I was checking continuously this blog and I’m impressed!
    Extremely useful information particularly the last section :) I take
    care of such info a lot. I was looking for this certain info for a long time.
    Thanks and good luck.

  • December 12, 2017 - 2:43 PM | Permalink

    Very interesting info!Perfect just what I was searching for!

  • December 12, 2017 - 3:12 PM | Permalink

    Hi, always i used to check blog posts here in the early hours in the morning, because i enjoy to gain knowledge of
    more and more.

  • December 12, 2017 - 3:15 PM | Permalink

    Thank you a bunch for sharing this with all people you really realize
    what you are talking approximately! Bookmarked.
    Please additionally seek advice from my web site =). We will have a link exchange agreement among us!

  • December 12, 2017 - 3:16 PM | Permalink

    Real nice design and style and fantastic content material, nothing at
    all else we need :D.

  • December 12, 2017 - 3:16 PM | Permalink

    It’s amazing to go to see this site and reading the views of all colleagues concerning this post, while I am also zealous of getting familiarity.

  • December 12, 2017 - 3:16 PM | Permalink

    Just wanna state that this is very helpful, Thanks for taking your time to write this.

  • December 12, 2017 - 3:44 PM | Permalink

    Hi, constantly i used to check blog posts here early in the daylight, as i love to learn more and more.

  • December 12, 2017 - 3:45 PM | Permalink

    I like this blog very much so much great information.

  • December 12, 2017 - 3:49 PM | Permalink

    Have you ever thought about publishing an ebook or guest authoring on other sites?
    I have a blog based upon on the same subjects you discuss and would really like to have you share some stories/information. I know my audience
    would appreciate your work. If you are even remotely interested, feel free
    to shoot me an e mail.

  • December 12, 2017 - 3:51 PM | Permalink

    As soon as I found this website I went on reddit to share some of the love with them.

  • December 12, 2017 - 4:05 PM | Permalink

    After I originally commented I appear to have clicked on the -Notify me when new comments are
    added- checkbox and from now on whenever a comment is added I receive four emails with the same comment.
    Perhaps there is a means you can remove me from that service?
    Many thanks!

  • December 12, 2017 - 4:22 PM | Permalink

    Do you mind if I quote a few of your posts as long as I provide credit and sources back to your webpage?
    My website is in the very same niche as yours and my users
    would truly benefit from a lot of the information you
    present here. Please let me know if this okay with you.
    Many thanks!

  • December 12, 2017 - 4:22 PM | Permalink

    Right away I am going to do my breakfast, after having my breakfast coming again to read further news.

  • December 12, 2017 - 4:23 PM | Permalink

    You made some good points there. I looked on the internet for the subject matter and found most individuals
    will go along with with your site.

  • December 12, 2017 - 4:24 PM | Permalink

    Please let me know if you’re looking for
    a writer for your site. You have some really great posts and I feel I would
    be a good asset. If you ever want to take some of the load off, I’d absolutely
    love to write some content for your blog in exchange for a link back to
    mine. Please send me an e-mail if interested.

  • Leave a Reply

    Your email address will not be published. Required fields are marked *

    You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>