Magnesium, Calcium, and Iron: The Three Pillars of Well-being

Summer often tempts us to break routines—late nights, rich foods, and indulgent pleasures. But if instead of feeling energized you’re constantly tired, unmotivated, or apathetic, it might be a sign of mineral deficiency. Just like vitamins, minerals are essential—and three of the most commonly lacking in Russians are magnesium, iron, and calcium.

Why We’re Deficient

1. Poor Diet
Even ancient doctors like Hippocrates knew: good health starts with good food. A diet lacking variety and whole foods quickly leads to imbalances.

2. Depleted Soil
Modern farming has stripped soil of nutrients. As a result, fruits and vegetables today contain 80–90% fewer minerals than a century ago. Local, organic produce is usually richer in nutrients.

3. Poor Absorption
Illnesses like diabetes, digestive or liver problems, and even medications can impair mineral absorption—so even a healthy diet might not be enough.

Magnesium (Mg)

Magnesium is crucial for energy production, brain and heart function, and helping the body absorb other minerals. Signs of deficiency include irregular heartbeat, headaches, fatigue, anxiety, depression, and muscle cramps.

What to do:

• Get a blood test (normal is 0.75 mmol/L and above).

• Eat pumpkin seeds, dark chocolate, bananas, spinach, buckwheat, and almonds.

• Supplements should only be used after confirmed deficiency—excess magnesium can harm the heart and lungs.

Iron (Fe)

Iron supports oxygen delivery and waste removal. Without it, you may feel foggy, dizzy, short of breath, or unusually pale. Long-term deficiency can cause anemia, immune issues, and hair loss.

What to do:

• Test your iron levels (normal: 9–30 µmol/L).

• Choose heme iron from liver, beef, shellfish.

• Combine plant-based iron (leafy greens, seeds) with vitamin C (citrus, bell peppers) for better absorption.

Calcium (Ca)

Calcium does more than build strong bones and teeth—it supports hormone function, blood clotting, and muscle control. Deficiency symptoms range from dry skin and bruising to muscle spasms and even speech difficulties. Severe cases may lead to osteoporosis or cardiovascular issues.

What to do:

• Blood test (normal: 2.15–2.50 mmol/L).

• Eat parmesan, eggs, canned sardines, leafy greens, sesame, and almonds.

• Ensure sufficient vitamin D (sun exposure, supplements), which is essential for calcium absorption.

Minerals are vital, non-synthesizable elements your body depends on. Stay mindful of their levels, eat a varied diet, and listen to your body's early warning signs. Your well-being depends on it.