Micronutrient deficiencies and heavy metal exposure affect billions of people across the globe.
Like a nutritional seesaw, when our bodies run low on key minerals such as iron, calcium, and zinc, the very systems designed to absorb essential nutrients can instead increase the uptake of toxic heavy metals. Nutrients and toxins battle for the same limited absorption pathways in the gut, and when nutrients are scarce in the context of deficiency, the gut grows less discerning, allowing more toxins to slip through.
The hidden competition between nutrients and metals illustrates that having sufficient vitamins and minerals in our diets is a crucial line of defense against the silent buildup of toxins within us.
Micronutrients
Micronutrients—encompassing a range of vitamins and minerals, including vitamin A, iron, and zinc—are called this because of the amount of them the body requires—very little.
Although micro, their effect on your health is mighty. These essential compounds enable the body to produce enzymes, hormones, and other substances vital for normal growth, development, immune defense, energy metabolism, and the maintenance of cellular integrity.
Many health conditions are tied to micronutrient deficiencies, such as anemia and low iron, rickets and inadequate vitamin D levels, and insufficient iodine and thyroid disorders.
Micronutrients are found in a wide array of foods, from meat and seafood to whole grains to fruits and vegetables. An adequate supply of each micronutrient is fundamental for the body to operate optimally, and deficiencies can lead to a range of health problems, including diseases such as cancer, diabetes, and heart disease, intellectual impairment, poor growth, and degenerative diseases associated with aging.
Heavy Metals
Heavy metals are defined as metallic elements with a relatively high density compared with water. Some heavy metals, such as iron, copper, and zinc, are essential micronutrients that we need in low quantities. However, others, such as lead, mercury, and arsenic, offer no known biological benefit and are toxic even in minute amounts. The keyword is concentration. When it comes to toxic heavy metals, any level of exposure can contribute to accumulation that can cause harm and lead to multi-organ damage.
We are exposed to heavy metals through many sources and pathways. They are naturally present in the Earth’s crust and found in soil, rocks, and water. However, our exposure is significantly influenced by human activities. Food manufacturing and agricultural practices, such as using certain fertilizers and pesticides, are top contributors, with diet being the largest source of our exposure to toxic heavy metals. Consumer products such as older lead-based paints, some cosmetics, and certain types of cookware or food containers can also be sources.
“Lead is pervasive in the food supply in areas that people don’t even realize,” Renee Dufault, former Food and Drug Administration researcher and executive director of the Food Ingredient and Health Research Institute, told The Epoch Times. “It’s in the petroleum-based food colors up to 10 parts per million.”
Dufault said lead, arsenic, and mercury are the biggest heavy metals that pose a risk, especially for kids, as they tend to eat foods that contain a lot of coloring, such as cereals and jelly beans.
Dufault suggested that the surefire way to reduce lead exposure is to avoid food ingredients with allowable lead, such as certified food colors.
In a 2018 policy statement, the American Academy of Pediatrics noted that certified food dyes, such as Red 40 and Yellow 5—currently due to be banned in 2026 because of their potential health effects, particularly in children—are widely used in processed foods and that heavy metals, including lead, may be present in food as contaminants, including in colorants. The academy emphasized that no safe blood lead level has been identified for children.
Dufault also acknowledged that complete avoidance is challenging, as lead exposure can also come from dust and air pollution. She highlighted that most heavy metals are already present in the soil.
“Even if you take them out of your diet, you’re still going to be exposed,” she said.
Heavy Metal Dangers
The relationship between essential micronutrients and toxic heavy metals is critical in determining the health risks associated with environmental exposure.
Dufault explained the core issue resulting from a dietary shift: “People started eating more ultra-processed foods and less of the whole foods with zinc, calcium, and magnesium, and the actual nutrients that you need. What we ended up with is a lot of folks that have deficits in calcium, zinc, selenium … the real stuff. And they have all this other stuff going on in their bodies that is making them sick—chronic disease. Boom.”
The dietary trend of moving away from nutritious foods and toward processed options is concerning. As Dufault noted, the average American’s consumption of high-fructose corn syrup, a known contributor to zinc loss, far exceeds his or her intake of nutrient-rich foods such as broccoli. Food additives such as Yellow 5 may also contribute to zinc depletion.
A 2018 review published in the African Journal of Biotechnology found that even small amounts of Yellow 5 decreased zinc levels in the liver, with higher levels decreasing levels in the kidney. The authors ultimately recommended completely avoiding the dye, especially for children.
A 2023 review in the World Journal of Clinical Pediatrics, of which Dufault is lead author, found that hyperactive children typically had lower zinc levels.
Widespread dietary inadequacy directly affects our vulnerability to heavy metals. Many toxic metals, such as lead, mercury, arsenic, and cadmium, look chemically similar to essential nutrients. Because of this resemblance, known as ionic and molecular mimicry, harmful metals can “trick” our bodies and hijack the same intestinal transporters and binding sites meant for helpful nutrients such as iron, zinc, and calcium.
The deceptive similarity between toxic metals and nutrients means that when someone is deficient in any of these essential micronutrients, the body’s uptake mechanisms may become more available for toxic metal absorption.
Lead and calcium engage in a specific competition, powerfully illustrating how metals can “trick” our bodies.
“Lead is a problem because lead competes with calcium,” Dufault said. “It is stored in the bones, and there’s a direct connection with osteoporosis. If you don’t have enough calcium, then you’re in trouble. You’re going to be absorbing more lead. The lead is going to outcompete calcium.”
She further emphasized the broader dietary strategy, stating the importance of having enough zinc in your diet to help remove lead from the body. Dufault also highlighted the need for enough calcium, explaining that sufficient levels prevent lead from competing for the body’s docking stations.
A 2023 review published in the International Journal of Molecular Sciences examined how iron deficiency may exacerbate heavy metal accumulation in patients with chronic kidney disease. The study suggests that iron deficiency leads to increased intestinal absorption of heavy metals because of the upregulation of shared iron receptors and may also contribute to retention in the kidneys.
Beyond the heightened absorption, micronutrient deficiencies also compromise the body’s lines of defense and impair its ability to neutralize absorbed metals, support detoxification pathways, and repair the cellular damage done by heavy metals. To make matters worse, the presence of multiple toxic metals can simultaneously create an even more severe risk.
More Toxic Load
“When you have mercury and lead together, then you’re going to have synergistic effects, meaning the mercury makes the lead even more toxic,” Dufault said.
Consequently, increased toxic element absorption due to micronutrient deficiencies can lead to a greater toxic load, ultimately affecting the nervous, renal, immune, and cardiovascular systems, Deanna Minich, nutrition scientist and functional medicine practitioner, told The Epoch Times in an email.
Research has shown that elevated lead levels, even at low exposures, are strongly associated with cognitive impairment, behavioral issues, and neurodevelopmental delays in children.
A 2024 meta-analysis concluded that childhood lead exposure increased the odds of an attention deficit hyperactivity disorder diagnosis.
Cadmium accumulation can contribute to kidney damage, bone demineralization, and an increased risk of cancer, while arsenic exposure is also strongly associated with carcinogenic effects, Minich said.
The increased absorption and accumulation, driven by deficiencies, creates a dangerous interaction when coupled with the damaging effects of toxins on the body. Low micronutrient levels allow more toxins to enter and weaken the body’s ability to combat their effects.
Protect With Micronutrients
Getting enough nutrients from food is imperative to counteract the damaging effects of heavy metals. Essential vitamins and minerals play a multifaceted protective role, actively working to combat the harm that toxic metals inflict.
By ensuring that the body’s absorption and binding sites are adequately saturated with vitamins and minerals, the micronutrients provide a defense at the point of entry. Although toxic heavy metals often compete with the same pathways because of molecular mimicry, ample levels of essential nutrients can effectively block the takeover.
For instance, strong calcium levels can significantly reduce lead uptake, preventing it from hijacking the pathways meant for bone health. Healthy iron stores can create a barrier in the gut, limiting the absorption of cadmium and arsenic that attempt to use iron transporters.
“A balanced diet rich in essential nutrients and antioxidants helps reduce toxic element absorption by competing with metals for uptake and supporting the body’s detoxification processes,” Minich said.
Vitamins and minerals are also paramount for supporting the body’s detoxification systems. Many act as cofactors for enzymes in the liver that help eliminate toxins. Nutrients such as selenium, zinc, and various B vitamins are vital for making powerful antioxidants, such as glutathione, which directly bind to and neutralize heavy metals, helping to safely remove them from the body.
“Mineral-rich, whole foods like leafy greens, nuts, seeds, and whole grains support phase I and II liver detoxification enzymes,” Minich said.
Heavy metals are also notorious for causing oxidative stress, leading to widespread cellular damage. Micronutrients, particularly those with strong antioxidant properties such as selenium, zinc, and vitamins C and E, play a direct role in scavenging free radicals and protecting cells from this damage. They help to repair damaged tissues and maintain cellular integrity, reducing the long-term inflammatory effects of chronic metal exposure.
“Ultraprocessed foods, excessive alcohol, and foods that contain toxicants promote inflammation and can increase toxic element uptake,” Minich said.
Ultimately, minimizing toxin burden is a holistic endeavor.
“Eating a diverse, colorful spectrum of fiber-rich plants ensures adequate micronutrient intake,” Minich said. “Additionally, staying well-hydrated with mineral-rich water (e.g., spring water) and getting sufficient sleep supports the body’s natural ability to metabolize and eliminate toxic elements.”
