Getting the Essential Minerals

Due to poor mineral content in soil, many foods are lacking minerals they would normally contain and most of us no longer drink natural spring water, which is typically mineral rich. Even with proper amounts of minerals in the soil, modern food processing strips many of them away. These minerals need to be replaced for the body to enjoy optimal health.

It is estimated that nearly 7 out of 10 people are deficient in magnesium. [1] Sadly, people have been convinced to focus more on their cholesterol levels than how much magnesium they consume. This is unfortunate because while cholesterol has a much smaller role in heart disease than commonly thought, stacks of research show that insufficient magnesium intake actually plays an important role.

Magnesium is involved in over 300 enzymatic reactions in the body. Many of these reactions are vital to protect against high blood pressure, arterial flexibility, energy metabolism, bone health and healthy blood sugar metabolism. The absorption of calcium, phosphorous, sodium, and potassium are also enhanced by magnesium.

Magnesium helps alleviate some minor annoyances as well, such as PMS, anxiety, sleep issues, mood swings, unbalanced stress hormones, constipation, muscle cramping and twitching, and may reduce or prevent migraine headaches.

There is no universally perfect dose of magnesium for everyone. Conditions that involve poor blood sugar metabolism are worsened by a magnesium deficiency, especially in diabetics, alcoholics, and hypoglycemics.

In the United States, the RDA for magnesium is 6 milligrams per kilogram per day. However, that amount may be too low for those with chronic or degenerative diseases. In fact, studies suggest the amount of magnesium needed may be 2 1/2 – 3x as much.

Magnesium is available in different forms, with the weaker forms generally causing loose stools. If one is especially prone to loose stools on magnesium, it may exacerbate a deficiency. To minimize loose stools, take magnesium in amounts no greater than 200 mg per meal.

However, forms of magnesium such as magnesium glycinate, orotate or taurinate are absorbed well in much larger amounts. Magnesium aspartate is a good form that should be taken in amounts smaller than 200 mg for those prone to looser stools. Food-based forms, chelated, and/or amino acid bound forms require less than the RDA.

Magnesium is usually found in unrefined chocolate, nuts, seeds, and green foods such as leafy greens, spirulina and chlorella.

Zinc

Zinc is another essential mineral that plays an important role in many enzymatic functions in the body. Zinc is vital for a healthy immune system and serves as a co-factor for critical antioxidant systems in all cells.

As an antioxidant, zinc protects against free radical-induced oxidative damage. Zinc enhances wound healing and is integral for glandular, reproductive, and cell health, along with proper brain function.

The most obvious signs of a zinc deficiency are a weak immune system, frequent colds, acne, allergies, frequent infections, poor night vision, poor sense of taste or smell, eczema, hair loss, low testosterone, white spots appearing under finger nails, and poor thyroid function.

Along with low levels of zinc in our food supply, copper is a common inhibitor, which is widespread because of copper piping. Even copper IUD's can provoke a zinc deficiency.

Animal research has shown that a zinc deficiency leads to depression. Thus far, research on humans shows that some individuals with major depression have low zinc levels, and it is known that zinc can reduce the incidence of depression. The primary role zinc plays in depression is thought to be its ability to reduce excitotoxicity (excess stimulation by neurotransmitters damaging nerves), along with increasing brain growth factors such as BDNF (brain-derived neurotrophic factor). [2]

Zinc supplementation has been demonstrated to help restore thymus tissue to more youthful levels. A vital component of the immune system, the thymus gland is located high in the chest and reaches its peak at about the age of 14, diminishing thereafter. Its primary function is to help the immune system recognize and target pathogens, though restoring thymic function is also associated with delaying the aging process. [3]

Healthy levels of zinc also guard against allergies.

Avoid oxide forms of zinc in favor of gluconate and monomethionine (Opti-Zinc. Optimal dosages depend on the individual, however most forms are beneficial from 10 to 50 milligrams for long term use.

Zinc is found in shellfish, beef, chicken, nuts, and seeds.

Selenium

Selenium is an essential trace mineral often lacking in soil that is critical to the body's defense against cancer and other diseases that involve free radicals. People typically acquire more cancer in areas where soil selenium levels are the lowest compared to areas rich in selenium.

Selenium is a component of glutathione peroxidase, an antioxidant enzyme produced in cell membranes. Glutathione peroxidase is vital to protect cells against free radicals that can destroy cells and DNA that are involved in many disease processes.

Selenium is also essential to produce iodothyronine deiododinases, which regulate the activation and deactivation of the thyroid hormones, which are needed for various metabolic processes.

Selenium can slow down or prevent the replication of viral diseases, including human immunosuppression virus (HIV). For example, supplementation of selenium has been shown to delay the progression of HIV infection into AIDS development.

A selenium deficiency should be suspected if one has poor thyroid function (hypo or hyperthyroidism), a lack of energy, fertility issues in men and/or women, and poor cognitive function.

The minimum dose for health begins at 50 micrograms per day and in most instances has an upper range of 200 micrograms.

Iodine

Iodine is needed by every cell of the body, yet the RDA of 150 micrograms falls far short of the body's needs and is really only enough to prevent goiter (enlarged thyroid gland). It is estimated that a healthy person requires 12.5 milligrams per day.

Iodine is detected in every organ and tissue, being most abundant in the adrenals, thyroid, breasts, heart, liver, lungs, ovaries, and more than likely the prostate gland.

It is estimated that 96% of the population are deficient in iodine. This is most likely due to a combination of environment and declining levels of iodine in the food supply. Iodized salt is simply insufficient to overcome certain environmental toxins.

While iodine is most well known for its role in producing thyroid hormone, there is increasing evidence that an iodine deficiency is related to numerous disease processes, including arrhythmias, cancer, constipation, brain fog, diabetes, goiter, fibrocystic breasts, hypertension, ovarian cysts, polycystic ovarian syndrome, uterine fibroids, and weight gain.

When dosing with iodine, elements which often compete for it can be released upon ingestion causing potential short-term side effects. These elements that compete for iodine are called halogens, which include fluoride, bromide, and chloride.

To learn more about dosing with iodine, see our Thyroid Plan and Heavy Metal Detox Plan.

References
[1]. J Am Coll Nutr. 2005 Jun 24(3):166-71.
[2]. Pharmacological Reports 2005; 57: 713-718.
[3]. J Nutr. 2009 Jul;139(7):1393-7.

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