Mineral Depletion: How the Holidays Can Leave You on Empty
Believe it or not, one of the main reasons why alcohol, sugar, rich and processed foods, travel, stress, late nights, and disrupted routines leave us feeling so depleted is these things all burn through minerals at hyper speed!
If you have a diet and lifestyle high in these things already, like many modern people do, you may have an even greater reserve to rebuild.
Think of minerals like the flint that starts the fire of your body’s processes. They might not give you fuel directly, but without them, nothing runs properly.
Why the Holidays Drain Minerals So Fast
A few common holiday habits quietly accelerate mineral loss:
Sugar increases urinary excretion of magnesium, zinc, and chromium
Alcohol depletes magnesium, potassium, zinc, and B vitamins during processing
Stress (emotional or physical) burns through magnesium at record speed
Poor Sleep disrupts mineral regulation and adrenal balance
Digestive Inflammation reduces absorption right when you need minerals most
So even if you’re “eating enough,” your body may not be absorbing or retaining what it needs.
Magnesium
Magnesium is the first mineral I think about post-holidays, and for good reason.
It’s involved in nervous system regulation, muscle relaxation, blood sugar balance, sleep, and stress hormone regulation.
Sugar, alcohol, and chronic stress are magnesium’s worst enemies. Low levels can show up as:
Muscle tension or cramps
Jaw clenching or teeth grinding
Anxiety or irritability
Poor sleep or waking at 3–4am
Constipation
Food sources: pumpkin seeds, leafy greens, almonds, black beans, cacao
Supplementation: magnesium glycinate or bisglycinate for stress and sleep, or magnesium citrate for constipation
Potassium
Potassium doesn’t get the hype it deserves, but it’s essential for energy production, muscle and nerve signaling, blood pressure regulation, and proper hydration.
Holiday eating often means high sodium, low potassium, which can leave you feeling:
Puffy or bloated
Fatigued
Lightheaded
Crampy
Struggling with exercise recovery
Add alcohol-induced fluid loss and you’ve got a recipe for imbalance.
Food sources: avocado, sweet potato, bananas, white beans, coconut water
Supplementation: a pinch of cream of tartar to water can add a boost of potassium.
Zinc
Zinc is critical for immune function, gut lining repair, hormone balance, skin health, and wound healing
Low zinc can show up as:
Frequent colds
Slow healing
Acne flare-ups
Hairloss
Brittle nails
Low energy
Irratability, or depression
Low libido
Post-holiday immune crashes are often less about catching something and more about running low on zinc to keep your body’s defenses up.
Food sources: oysters, pumpkin seeds, lentils, chickpeas, eggs
Supplementation: zinc picolinate or citrate tends to absorb well
Electrolytes
Electrolytes aren’t a sports drink gimmick, they’re essential minerals that help us stay hydrated and maintain nerve impulses, muscle function, and blood pressure.
Most of us end the holidays dehydrated after indulging in alcohol, having too much salt and sugar, and being on the go and out of our routines.
Symptoms of electrolyte imbalance include:
Headaches
Fatigue
Brain fog
Constipation
Palpitations
Many commercial electrolyte drinks are basically sugar with minerals sprinkled in, which isn’t ideal when you’re trying to rebalance. Look for low-sugar or no-sugar electrolyte blends, or simply add a pinch of high-quality sea salt and lemon to your water. Coconut water is also a great replenisher.
Here’s to a remineralized New Year!