The Forgotten Minerals: Why Iron & Clean Water Matter More Than Ever for Women 40+

Ever feel like your energy just doesn’t hold? You’re eating well, moving your body, maybe even taking supplements, but you still feel flat halfway through the day.

For many women over 40, the answer isn’t another coffee or new diet. It’s going back to the foundations: minerals, hydration, and how your body absorbs them.

This month inside the Mind Body Wellness Membership, we’re focusing on grounding into nourishment and strength. And that starts with the basics your body runs on.

Why Minerals Matter More Than You Think

Your body relies on minerals for almost everything. Energy, mood, hormone balance, muscle recovery, and even focus.

When one of those minerals runs low, especially iron, magnesium, or zinc, you feel it everywhere:

• Fatigue that doesn’t lift, even after rest

• Brain fog that hits mid-morning

• Thinning hair or brittle nails that don’t improve

Minerals are the quiet force behind every system that keeps you feeling vibrant and steady. They may not be trendy, but they are essential.

Iron: The Oxygen You Can’t See

Iron carries oxygen in your blood, fuels your cells, and helps regulate your hormones.
Yet low iron is one of the most common deficiencies in women over 40, and it’s often missed.

You might notice:

• Constant tiredness or low mood

• Shortness of breath or dizziness

• Cold hands and feet

• Hair loss or weak nails

Whole Food Iron Supplements vs. Pills

Many women now choose whole food iron supplements because they are easier to absorb and gentler on the stomach.
These forms of iron come from food-based sources such as liver, spinach, pumpkin seeds, or blackstrap molasses.

Pair iron-rich meals with vitamin C foods like citrus, kiwi, or bell peppers to help your body absorb more.
If you follow a mostly plant-based diet, remember that non-heme iron from plants is absorbed less efficiently, so you may need a little extra.

Iron’s Best Friends: Vitamin B and Zinc

Iron works best in partnership.

When combined with vitamin B and zinc, it supports red blood cell health, metabolism, and hormone balance.
That’s why fatigue, low mood, and hormonal changes often appear together. These nutrients power the same pathways.

Simple ways to support your levels:

• Include a source of protein at every meal, such as red meat, eggs, beans, or lentils

• Add leafy greens, seeds, and whole grains

• Look for a whole food iron supplement that includes natural B vitamins and zinc

Clean Water: The Missing Link in Energy and Absorption

Water quality has a huge impact on how your body uses minerals.

Tap water often contains chlorine, fluoride, or heavy metals. These may make water safe to drink, but they can also interfere with mineral balance over time.

If you use a filter that removes everything, such as reverse osmosis, remember that you also lose the healthy minerals your body needs.
Choose a filter that removes toxins but keeps beneficial minerals, or add trace minerals back in with drops or a pinch of sea salt.

Your goal isn’t just clean water. It’s mineral-rich hydration that supports your energy instead of draining it.

How to Rebuild Mineral Balance Every Day

You don’t need a complicated plan. Small, consistent steps make the biggest difference.

Try this:
→ Morning: Add a squeeze of lemon and a pinch of mineral salt to your water for better hydration.
→ Lunch: Combine protein, greens, and something rich in vitamin C to improve iron absorption.
→ Evening: Cook a few meals a week in a cast-iron pan to naturally increase your intake.

These small rituals strengthen your foundation from the inside out.

When You Nourish Deeply, Strength Follows ↪

This season is about coming back to what steadies you. The quiet habits that build resilience and energy over time.

When your body has what it needs, everything flows more easily. Energy rises, your mood lifts, and you move through the day with clarity and confidence.
That’s the real meaning of nourishment and strength - feeling grounded, supported, and strong from within.

Explore this month’s Mind Body Wellness Membership for your Iron Guide and Clean Water Guide, complete with food lists, supplement tips, and simple hydration upgrades to restore your balance naturally.