Trace minerals aren’t new, and they’re definitely not just hype. These tiny nutrients have been quietly supporting human health for generations, long before social media made them trendy.
Think of trace minerals like spark plugs in your body's engine; tiny, often overlooked, but absolutely vital for optimal function. From hormone balance and brain health to glowing skin and immune resilience, these micronutrients play proportionally massive roles (even in minuscule quantities).
In ancestral diets, the whole world was effectively a mineral buffet: mineral-rich soil, pasture-fed meats, and raw bone broths ensured folks back then got enough trace elements naturally. Fast forward to today, and our mineral sources are sometimes depleted or ultra-processed, which makes mindful sourcing more important than ever.
What Are Trace Minerals?
Trace minerals (also known as micro-minerals) are essential nutrients required in very small amounts, but don’t let that fool you. Their impact is anything but small. They help regulate hormones, fire up your metabolism, boost immunity, support your nervous system, and contribute to clear skin, glossy hair, and strong nails. They’re the quiet workers behind the scenes, helping every cell in your body function properly.
These are minerals your body needs in very small amounts, typically less than 100 mg per day, but they’re still essential for health.
Examples of trace minerals:
-
Zinc – supports immune function, skin, and hormones
-
Iron – crucial for oxygen transport and energy
-
Copper – helps form red blood cells, supports collagen
-
Selenium – antioxidant, supports thyroid function
-
Iodine – critical for thyroid hormones
-
Manganese – supports metabolism and bone health
-
Chromium – helps regulate blood sugar
-
Molybdenum – supports enzyme function
Why Trace Minerals Are Having a Moment
In ancestral cultures, these nutrients were abundant. People ate wild-caught or pasture-raised meats, harvested vegetables grown in rich soil, sipped mineral-rich broths, and drank water straight from the earth. They didn’t worry about trace mineral deficiencies - they simply lived close to the land.
But today, our soil is stripped. Our water is filtered. Our food is grown fast. And our bodies, while brilliant, are now working with far fewer resources. That’s why returning to mineral-rich, nutrient-dense, ancestrally inspired eating is more than a trend, it's a necessity.
How Trace Minerals Support Hormonal Harmony
If you’re someone who’s tracking your cycle, supporting your adrenals, or just trying to feel more like yourself month-to-month - this is where trace minerals really shine. These micronutrients regulate critical aspects of hormonal health:
-
Zinc supports progesterone and helps regulate the stress response.
-
Copper is to form neurotransmitters like dopamine and norepinephrine (key for mood and libido)
-
Iron ensures proper oxygen transport (no iron = no energy).
-
Iodine and selenium are key for thyroid hormone production and conversion—hello metabolism, mood, and hormone balance.
- And so many more!
If you’ve ever felt like you’re “doing everything right” and still feel off (fatigue, hair loss, irregular cycles, irritability) it might not be about doing more. It might be about replenishing the missing minerals.
Mineral-Rich Skin Is Glowing Skin
Let’s not forget that trace minerals are also your beauty secret weapon. Zinc helps reduce breakouts and supports wound healing, copper is critical for collagen and elastin production, and selenium plays a role in protecting your skin from oxidative stress and premature aging.
When we think about skincare at Tallow Twins, we always come back to this: what’s happening inside shows up outside. Your skin is a reflection of your internal health and minerals are one of the fastest ways to nourish both.
Mood, Immunity, and Minerals: The Wellness Trifecta
Beyond hormones and skin, trace minerals also play a starring role in immune health, mental clarity, and resilience. Zinc and selenium are essential for immune cell function, while magnesium, copper, and manganese help regulate your nervous system, lower inflammation, and protect your brain from stress-related damage.
Feeling anxious, foggy, or worn down? These aren't just emotional states, they can be physical signals that your body is running on empty. Restoring trace mineral levels can help rebuild your foundation from the ground up.
Signs You Might Be Low in Trace Minerals
Here’s the thing: mineral deficiencies can sneak up on you. They’re subtle but powerful. You might not notice them at first, but over time they can manifest as:
-
Chronic fatigue or low energy
-
Mood swings or persistent anxiety
-
Brittle nails or hair loss
-
Irregular or painful periods
-
Skin inflammation or breakouts
-
Slow healing or frequent colds
-
Brain fog or poor focus
If any of these feel familiar, it’s worth exploring your mineral intake - not just in your diet, but through your whole lifestyle.
Ancestral Foods That Naturally Replenish Trace Minerals
The good news? You don’t need a million supplements to get trace minerals, you can eat your way to balance. Our favourite way to do this is through whole, seasonal, ancestral foods that feel good and taste amazing.
Here are some mineral-rich options to rotate into your summer meals:
-
Bone Broth – A mineral-rich staple in ancestral diets. Simmer bones from pasture-raised animals with vinegar, garlic, and herbs for a daily cup of gut-loving goodness.
-
Grass-Fed Liver – One of the most concentrated sources of iron, copper, and zinc. (Yes, it's intense—but it's a powerhouse.)
-
Shellfish – Oysters, mussels, and clams are incredible sources of zinc, selenium, and iodine.
-
Seaweed – A sea mineral multivitamin. Add to soups or salads for a big thyroid-supporting boost.
-
Brazil Nuts – Just 1–2 per day provides enough selenium for most people.
-
Sprouted Legumes & Grains – Rich in molybdenum and manganese when properly prepared.
-
Dark Leafy Greens – A source of magnesium, iron, and other supporting minerals when grown in rich soil.
And of course, pair it all with healthy fats like olive oil, avocado and tallow - because fat helps your body absorb these minerals even better.
Supplements or Food?
We always recommend starting with real food. But if you’re feeling depleted, traveling, or dealing with stress or chronic symptoms, adding in a high-quality trace mineral supplement can help.
Here are some tips:
-
Look for ionic or chelated forms for better absorption.
-
Your trace mineral supplement shouldn’t contain artificial flavours or colours - steak to clean ingredients and minimal formulas (your liver will thank you).
-
If supplementing with zinc, make sure you’re also supporting copper to stay balanced.
-
For thyroid health, pair iodine with selenium.
As always, be gentle and informed—more isn’t always better. Trace minerals work in harmony. It's about balance, not excess.
Lifestyle Habits That Support Mineral Absorption
You could be eating all the right foods, but if your digestion or lifestyle isn’t supporting absorption, your body might not be soaking it in.
Here’s how to improve mineral uptake:
-
Add vitamin C-rich foods (like citrus or berries) to help with iron absorption.
-
Avoid drinking coffee or black tea with meals as they can block iron and zinc.
-
Pair meals with healthy fats to aid absorption of fat-soluble nutrients.
-
Include fermented foods or a probiotic to support gut health (your gut is your gateway to mineral absorption).
-
Swap distilled or overly filtered water for spring water or filtered water that's been remineralized with a pinch of flaky Maldon sea salt or Celtic sea salt.
Also? Stress burns minerals fast. Deep breaths. Gentle movement. Sleep. These matter more than we realize.
How We Infuse Minerals Into Our Ancestral Skincare
We believe wellness doesn’t stop at what’s on your plate. it continues with what you put on your skin. That’s why we infused one of our best selling products with one of the most important minerals out there. Let’s talk about our Magnesium Balm.
Magnesium isn’t technically a trace mineral - it’s a macromineral, meaning your body needs it in larger amounts (over 100mg per day!). But here’s the problem: modern life burns through magnesium fast, thanks to stress, caffeine, poor soil quality, and processed food.
And here’s the solution: your skin can actually absorb magnesium transdermally (through the skin), helping you bypass the gut entirely and soothe your system directly.
That’s why we created our Magnesium Balm—a nourishing, non-toxic way to:
-
Ease sore muscles
-
Calm your nervous system before bed
-
Support hormonal balance (especially during PMS!)
-
Get deep, restful sleep
-
Replenish your mineral levels—all while keeping your skin supple and soft
Tying It All Together
At the end of the day, trace minerals may be small, but their impact is anything but. These microminerals quietly power your hormones, energy, skin health, and even your mood. In a world of stripped soils, processed foods, and filtered everything, it’s never been more important to reconnect with the mineral-rich rhythms of ancestral wellness. Trust your body. Feed it what it remembers. And let minerals do what they do best: support you from the inside out.