The Ultimate List of Mineral Benefits and How to Use Them

If you’ve hung around here for very long you probably know by now how much I love magnesium, sodium, and minerals in general. I noticed a huge difference in my health and energy levels after I prioritized minerals. And I’ve heard from many of you how minerals have changed your health too. 

This roundup post is a collection of all of the articles and podcast episodes I’ve done over the past 15 years on mineral benefits. They cover what they are, why we need them, side effects of not getting enough, and how to optimize mineral levels. This is your one stop resource guide and reference when it comes to everything minerals on Wellness Mama. 

First up, magnesium and sodium!

Magnesium and Sodium Benefits 

Magnesium is one of my favorite things to talk about, but salt is probably a close second. Most of us are deficient in magnesium due to conventional farming practices and modern life. Things like stress, especially chronic low-grade stress, depletes minerals like magnesium. Sugar is another big culprit for magnesium depletion. 

Sodium is another really important mineral for hydration, energy, brain health, and so much more. Unfortunately it’s been demonized in the past several decades. Real salt has been largely replaced by refined salt in highly processed foods. 

Even people with certain health issues, like high blood pressure, can still benefit from more salt. Be sure to check with a natural healthcare practitioner before adding more salt, but there’s some really good info here and from podcast guests below on salt’s benefits. 

Fulvic and Humic Acids

While these aren’t technically electrolytes I’ve still grouped them in this article because they provide trace minerals. Many years ago these substances were naturally rich in our soil after plants decomposed and microbes transformed them. They naturally have trace minerals, amino acids, organic acids, carbon complexes, and unique compounds we don’t find in modern food.

They’re the conductors and transporters that help our system work better. I like to think of fulvic and humic acids as the translator between the food we eat and our cells. Like the spark plugs for nutrient absorption. The following articles tell about their benefits, how I use them, and how to get them. 

DIY Magnesium and Salt Recipes

We’re circling back to magnesium and sodium in this section. While there’s a lot of information on the health benefits of these electrolytes in these articles, it focuses more on the practical. You’ll find recipes for bath salts, detox baths, topical magnesium, scrubs, and more. 

Using sodium and magnesium topically is a great way to get more of their benefits! Plus it’s a relaxing way to pamper yourself a little. Sometimes I’ll make these for myself and my girls. And I’ll often make extra to give to family and friends as gifts. 

Mineral Rich Recipes to Eat

Technically any of the nutrient dense recipes on my site made with whole foods have some minerals in them. Since modern food (even organic) is so much lower in nutrients and minerals than even a hundred years ago, I like to take a targeted approach.

Yes, I supplement as needed, but I like making mineral rich recipes as well. They’re delicious and the kids love them too!

Mineral Mastery Article Series

I love talking about minerals so much that I did a whole dedicated series on them. This series in particular focuses on how minerals support cellular health and energy. Magnesium, potassium, and sodium work together to fuel every cell in the body. This is why when we don’t have enough the side effects can be so wide ranging. 

Mineral Mastery Podcast Series

In addition to the above articles (which are more of the Cliff Notes version), I recorded a whole mineral podcast series. These go into more depth and dig deeper into the science and practical uses of minerals. 

I cover the big three: sodium, magnesium, and potassium. Then I go into fulvic and humic acids benefits for cell health. And finally the series wraps up with an overview of how they all work together and why we need optimal levels of all of them. 

Podcasts About Minerals

Some of my favorite podcast recordings over the years have been on the topic of minerals. I’ve had the privilege of interviewing some of the top experts in these fields and I’ve learned so much from them. These podcasts delve into the benefits of different minerals, how they work in the body, and how to optimize your levels. 

I love listening to podcasts while I’m in the sauna or cleaning and they’re also great during long car trips too!

• 616: The One About Magnesium – Short Series 
• 786: Mythbusting Minerals – Understanding Minerals Starts in the Cells with Caroline Alan
• 787: Plant-Based Minerals: What They Are & How They Work With The Mineral Geek Caroline Alan 
• 659: Silica, Salt, and Minerals for Collagen and Overall Health with Eidon Minerals
• 744: Discover Plant-Based Minerals With Caroline Alan
• 989: Stabilized Ions of Minerals to Trigger Healing Enzymes to Repair and Protect the Body With Dr. Carolyn Dean
• 662: Why Most of Us Are Mineral Deficient, How to know, and What to Do About It With Barton Scott
• 988: The Magnesium Miracle: Why It’s the Most Overlooked Mineral in Women’s Health With Dr. Carolyn Dean
• 638: Dr. Chris Masterjohn on Understanding Key Nutrients: Biotin, Sodium, Potassium, and Omega-3s 
• 639: Morley Robbins on a Deep Look at My Labs and My Life (What I’m Deficient In)
• 983: The Surprising Truth About Salt, Inflammation & Longevity: What Most Doctors Get Wrong With Mara Labs
• 596: Morley Robbins on Magnesium, Stress, Mineral Balance and the Root Cause Protocol
• 034: All About Topical Magnesium | Wellness Mama Podcast 

Do you prioritize getting enough minerals in your life? How have you incorporated them into your routines? I’d love to hear about it below!