The Mineral Imbalance That Keeps Your Body in Fight-or-Flight
I remember feelings like I was doing all the right things… meditating, journaling, deep breathing — but somehow, my body still felt on edge. My shoulders were tense, heart would race over small things, and “relaxing” felt so far out of reach.
What I discovered that changed my life didn’t include mindset, but my internal chemistry instead!
How Minerals Affect Your Stress Response
Every thought, heartbeat, and muscle movement depends on minerals. They’re the body’s electrical system ; tiny charged particles (electrolytes) that allow your cells to communicate. When they fall out of balance, your nervous system loses stability.
Here’s how the key players work together:
Sodium helps maintain blood pressure and fluid balance. It keeps your energy up during stress but gets depleted quickly through sweat, caffeine, and adrenal overdrive.
Magnesium relaxes muscles and quiets the stress response. It helps your body turn “off” after fight-or-flight, but most people are deficient due to the increase of daily stress.
Potassium balances sodium and supports calm nerve signaling. Too little can leave you fatigued, dizzy, or anxious.
Calcium helps nerves fire and muscles contract but when out of balance with magnesium, it contributes to tension and overactivation.
Without enough of these minerals, the brain and body struggle to communicate “you’re safe.”
The Connection Between Minerals and Fight-or-Flight
When your body experiences long-term stress: emotional, physical, or environmental, you burn through minerals at a faster rate.
Your adrenal glands (tiny organs that regulate stress hormones) depend heavily on sodium, magnesium, and potassium to function properly. When these reserves are low, your adrenals send distress signals that mimic anxiety: racing heart, shallow breathing, irritability, and fatigue.
Over time, this creates a cycle that looks like chronic anxiety but is really biochemical dysregulation. Don’t be angry with your body, it’s running on empty.
This is why many people who “can’t calm down” despite meditation or therapy experience deep relief once they begin restoring minerals. (Ask me how I know!)
3 Key Minerals for Nervous System Calm
1. Magnesium: The Relaxation Mineral
Magnesium supports more than 700 biochemical reactions, including the regulation of cortisol (your stress hormone). Low magnesium is linked to anxiety, insomnia, and muscle tension.
Some of my favorite sources for magnesium include bath flakes, topical lotions or oils and mineral waters.
2. Sodium & Potassium: The Balance Duo
These minerals work together to maintain electrical balance and hydration inside your cells. Low levels can trigger dizziness, overwhelm, and irritability; especially after you’ve been sweating, fasting, or in high stress.
Support balance with mineral-rich sea salt, coconut water, bone broth, bacon and fruits like oranges or bananas.
3. Zinc: For Mood, Hormones, and Neurotransmitters
Zinc helps convert food to energy and supports serotonin and dopamine production, key mood regulators. Deficiency can look like low motivation or emotional flatness.
You’ll find it in oysters, beef, organ meats, sea food, pumpkin seeds.
How to Rebuild Your Reserves Safely
Rebalancing minerals isn’t about taking high-dose supplements. It’s about gentle, consistent nourishment.
Start with food. Choose whole, mineral-rich options: sea salt, grass-fed meats, leafy greens, root vegetables, and fruit.
Add gentle supplementation if needed. Magnesium glycinate or trace mineral drops can support your system without overstimulation. (Please reach out if you feel this is needed, you want to test to ensure balance and work with a practitioner.)
Hydrate wisely. Add a pinch of mineral salt to your water for better absorption.
Rest and repletion. Minerals can only rebuild when you’re not in constant fight-or-flight. Prioritize rest, slower mornings, and calm routines.
Remember your body isn’t fighting you, it’s designed to protect you and to restore.
When you restore the minerals that fuel calm and energy, you’re giving your nervous system what it’s been asking for all along: safety and support at the cellular level. You mental health will thank you.