It’s no secret that minerals are essential for your body’s optimal performance. Yet, every day, many of us unknowingly engage in habits that deplete these critical nutrients, leaving us feeling tired, foggy, and far from our best selves. If you’re a woman over 35 who’s been struggling with low energy, constant fatigue, or that lingering “off” feeling, it’s time to dig deeper. The issue might not be what you’re missing but what’s being drained from your body. Let’s uncover the habits that silently sabotage your mineral balance and how you can avoid them.

Why Minerals Matter

Minerals like magnesium, copper, and iron play a pivotal role in your body’s energy production, hormone balance, and overall vitality. These minerals are the nutrients essential to support mitochondrial function—the powerhouse of your cells.

When your minerals are out of balance, your body struggles to create energy efficiently, leaving you tired and unable to function at your best. Before you can restore balance, it’s crucial to identify the habits that are draining your minerals.

1. Overuse of Caffeine and Stimulants

For many, a cup (or three) of coffee is non-negotiable, especially during busy mornings. But caffeine is a double-edged sword. While it gives a temporary energy boost, it depletes magnesium—a mineral essential for stress regulation, sleep, and cellular energy.

Instead of relying on caffeine for a pick-me-up, try supporting your natural energy levels with whole foods, proper hydration, and adequate rest. If you can’t cut it out completely, balance your coffee habit by incorporating magnesium-rich foods like dark leafy greens, nuts, and seeds into your diet as well as supplementing with the correct form.

2. Skipping Meals or Eating Processed Foods

When life gets busy, it’s tempting to skip meals or grab something quick and processed. Unfortunately, these choices often lack the essential minerals your body craves and are filled with sugar and chemicals that further deplete your reserves.

Your cells need a steady supply of nutrients to create energy efficiently. Focus on building meals rich in bioavailable minerals, including grass-fed meats, organ meats, eggs, wild-caught fish, and seasonal produce. A balanced plate ensures your body has the tools it needs to function optimally.

3. Overexposure to Environmental Toxins

Every day, we’re surrounded by toxins—from household cleaners to beauty products and even pollutants in the air. These chemicals burden your liver, the body’s detox powerhouse, and drain key minerals like magnesium and copper as your body works overtime to process them.

Start by swapping toxic products for safer, non-toxic alternatives. Look for simple, natural ingredients in everything from your skincare to your cleaning supplies. Small changes add up, reducing your toxic load and conserving your mineral stores. You can download my free ebook called “Toxin Free Kitchen”.

4. Overloading on Vitamin D and Calcium Supplements

You’ve probably been told that taking vitamin D and calcium is critical for your health, especially as you age. But here’s the shocking truth: overloading on these supplements can wreak havoc on your mineral balance.

Vitamin D supplementation can increase calcium absorption but often at the expense of magnesium and copper. Without adequate magnesium, your body struggles to regulate calcium, leading to calcification and other health issues. Instead of synthetic supplements, prioritize whole food sources of fat-soluble vitamins like cod liver oil and raw dairy.

5. Ignoring Stress and Poor Sleep

Stress is an unavoidable part of life, but when left unchecked, it can be a major mineral drain. Chronic stress depletes magnesium and increases your body’s need for other nutrients like copper and sodium. I am a firm believer that EFT (Emotion Freedom Technique) and the Body Code Therapy with an expert is key to unblocking better health.

Similarly, poor sleep disrupts your body’s repair processes, further draining your mineral stores. Make sleep and stress management non-negotiables in your wellness routine. Prioritize a consistent bedtime, create a calming evening ritual, and practice stress-reducing techniques like deep breathing, meditation, or gentle yoga. I created a free sleep guide you can download for free, here.

6. Consuming Iron Supplements

Fatigue often leads women to reach for iron supplements, believing it will fix their energy woes. But here’s the problem: excess iron creates oxidative stress, which depletes copper and magnesium. Without enough bioavailable copper, your body cannot regulate iron properly, leading to storage issues and chronic inflammation.

Instead of adding more iron to your system, focus on restoring balance through the Root Cause Protocol. By increasing whole-food sources of copper, such as beef liver and shellfish, you help your body manage iron naturally.

7. Drinking Unfiltered Water

Tap water often contains contaminants like chlorine and fluoride, which can bind to magnesium and other minerals, making them unavailable to your body. Even “purified” bottled water can lack the natural minerals found in spring water.

Invest in a high-quality water filter to remove harmful chemicals and impurities. Then, remineralize your water with a pinch of sea salt or trace mineral drops to ensure your hydration supports your mineral balance.

8. Exercising Without Proper Recovery

Exercise is great for your health, but overdoing it or skipping recovery can lead to mineral depletion, especially magnesium and sodium, which are lost through sweat. Strenuous activity without replenishing electrolytes can leave you feeling exhausted rather than energized.

After a workout, focus on rehydrating with mineral-rich drinks like coconut water or homemade electrolyte mixes. Support recovery with nutrient-dense meals to rebuild your mineral stores and keep your body strong.

9. Overuse of Medications

Certain medications, including antacids, diuretics, and birth control pills, can interfere with mineral absorption or actively deplete your body’s reserves. For instance, antacids reduce stomach acid, making it harder to absorb magnesium, zinc, and other essential nutrients.

If you rely on medications, work with a healthcare provider to address the root cause of your symptoms and explore natural alternatives where possible. Supporting your body holistically often reduces the need for long-term pharmaceutical intervention.

10. Neglecting Sunlight Exposure

Sunlight helps regulate your circadian rhythm, boost mitochondrial health, and support natural vitamin D production. When you avoid the sun, you miss out on these benefits, which can disrupt your mineral balance and energy production.

Make it a habit to get outside for 10–20 minutes of sunlight daily, especially in the morning. This small shift can have profound effects on your overall health and vitality.

What to Do Instead

Now that you know the habits that deplete your minerals, you can take action to protect and replenish them. Here’s how:

1. Eat Whole, Nutrient-Dense Foods: Focus on mineral-rich foods like grass-fed meats, eggs, leafy greens, and seafood.

2. Prioritize Magnesium: Incorporate magnesium-rich foods and consider topical magnesium or foot soaks for extra support.

3. Balance Copper and Iron: Support copper intake through beef liver and whole-food vitamin C, and avoid unnecessary iron supplements.

4. Support Detox Pathways: Drink filtered, remineralized water, and reduce your exposure to toxins.

5. Follow the Root Cause Protocol: This step-by-step guide addresses mineral balance at a cellular level, helping your body thrive.

Your Energy Is Within Reach

By avoiding these daily mineral-draining habits, you can take back control of your health and energy. It’s not about perfection—it’s about making intentional choices that support your body’s natural ability to thrive.

At La Rituelle Wellness, we guide women like you to uncover the root causes of fatigue and imbalance, helping you restore energy and vitality from the inside out. If you’re ready to start your journey, reach out today or explore our free guides to get started. Your best self is waiting!

XO, Jenn