2 Easy Ways To Boost Your Intake of Trace Minerals For Menopausal Symptoms

I haven’t hit 40 yet. So thankfully, I have a few years (I hope) to worry about hot flashes, night sweats, vaginal dryness, alligator skin, mood changes, brain fog, thinning hair, poor sleep, weight gain and all the other wonderful symptoms of “the changes.” However, many of my functional medicine and health coaching clients suffer because of this hormonal imbalance. My mission is to help get their body and mind back in balance. 

(The severe symptoms are partially caused not only by plummeting estrogen but also by insufficient progesterone to balance the estrogen. But that’s the subject for another article.)

Experiencing significant peri- or menopausal symptoms, such that it royally screws with your quality of life is common. In fact, Yale Medicine says approximately 75% experience the changes. At the very least, we can take co-misery comfort in numbers. But these changes are not normal if they are severe. And one of the reasons that may account for it is a lack of trace minerals in the diet. 

The good news is that it’s easy to get more trace minerals in the diet. But first, let’s get to know more about trace minerals. 

What Are Trace Minerals?

Trace minerals are essential nutrients required by the body in small amounts to perform hundreds of functions. They include elements like zinc, selenium, copper, iron, manganese, chromium, and iodine. Although the body only needs tiny amounts of these minerals, they play an outsized role in maintaining health.

Think of trace minerals like the keys to a building. Without the right keys, you can’t access the power room that controls the electricity (energy production), the plumbing that keeps water flowing (hydration and cellular function), or the thermostat that regulates the temperature (hormonal balance). Each trace mineral is a key to a specific door, and if any are missing, the house (your body) can’t run efficiently. Just like a home or office building, the body needs all its systems working together, and trace minerals ensure everything functions smoothly.

The Role of Trace Minerals in the Body

Trace minerals are cofactors in various biochemical processes. That means they help enzymes function properly. Enzymes are proteins that help digest food and perform other important functions. If you don’t consume enough trace minerals, your immune system  won’t function optimally. Same goes with your metabolism. 

In addition, trace minerals maintain cellular health, support tissue repair, and produce hormones. In fact, hormonal balance depends heavily on the presence of adequate trace minerals. That’s why it’s so important to take trace minerals during periods (no pun intended) of hormonal transition, such as menopause.

How Trace Minerals May Help Improve Menopausal Symptoms

During menopause, fluctuations in hormone levels, particularly estrogen and progesterone, lead to the common symptoms mentioned above. Trace minerals like magnesium and zinc have been shown to support the endocrine system, which regulates hormone production. For instance:

• Zinc helps support the production of progesterone and estrogen, both of which decline during menopause.
• Magnesium plays a role in reducing muscle tension and anxiety, which can help with menopausal-related sleep disturbances.
• Selenium is involved in thyroid hormone regulation, which is crucial for metabolism and energy levels.

Why the Average American Diet Lacks Sufficient Trace Minerals

Unfortunately, many diets in the modern world are deficient in trace minerals. Processed foods, which dominate the standard American diet, lack the nutritional profile of whole foods. (Do as I say, not as I do; I’m complicit in purchasing junk from the supermarket.)

So, from now on, when you go food shopping, eliminate these foods as much as possible: 

• Refined grains (like white bread, bagels, muffins or pasta)
• Sugary snacks (such as cookies or pastries)
• Packaged convenience foods (like frozen meals)

The heavy processing these foods undergo strips away most of the nutrients, including trace minerals. Try to go by the 80-20 rule. 80% of your food should be in its natural state (spinach, eggs, ground turkey) or minimally processed (yogurt, cheese). 

Other Problems Associated with Trace Mineral Insufficiency

If you’re not getting enough trace minerals in your diet, you may not only snap at your partner for no reason or spontaneously cry even if you’re not watching a cheesy Lifetime movie. More seriously, trace mineral deficiency can lead to:

• Weakened immune function
• Slower wound healing
• Fatigue and low energy
• Increased risk of cardiovascular disease
• Poor cognitive function
• Thyroid disorders

10 Foods Naturally Rich in Trace Minerals

The good news is that trace minerals can be found in a variety of whole foods. You can add some or all of these 10 examples to your shopping cart:

1. Pumpkin seeds (zinc)
2. Brazil nuts (selenium)
3. Spinach (iron, manganese)
4. Lentils (iron, copper)
5. Quinoa (manganese)
6. Dark chocolate (copper, magnesium)
7. Seaweed (iodine)
8. Mushrooms (selenium, copper)
9. Cashews (zinc, copper)
10. Oysters (zinc, selenium)

Supplementing with Ionic Trace Minerals

Ideally, you want to get the majority of your daily intake of trace minerals from whole foods. But even if you are eating healthy, you may also want to take a trace mineral supplement just to superfuel your tissues and organs with these critical microelements. Ionic trace mineral drops or trace mineral powders are the easiest and most effective way to supplement. These forms are highly bioavailable. This means they are easily absorbed by the body, helping to correct deficiencies.

Need help fine-tuning your diet? 

Set up an appointment with me. (Learn about my services here.)

I see clients at the Diabetes & Wellness Clinic in Norfolk, NE, where insurance and payment plans are accepted. (Contact me here.)

Until next time,

Jenna Witt, NP
Nurse Practitioner
Certified Functional Medicine Practitioner and Health Coach
Founder, Fundamental Wellness of Nebraska