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Minerals

The inorganic elements that build your body and run its systems.

📖 The Story: The Hidden Mineral Crisis

Meet David—45 years old, exercises regularly, eats "healthy," and still feels terrible.

He's exhausted by 3pm despite eight hours of sleep. His muscles cramp during workouts. He's anxious at night and can't turn his brain off. He catches every cold that goes around. His doctor runs a standard blood panel: "Everything looks normal."

But David's problems aren't showing up on standard tests. His serum magnesium is 2.1 mg/dL—technically "normal" but near the bottom of the range. The problem? Only 1% of magnesium is in blood; 99% is in tissues, so serum testing misses most deficiencies. His potassium intake is 1,800 mg/day (he should get 3,400 mg). His zinc is borderline because he's vegetarian and phytates from grains block absorption.

David isn't sick. He's mineral insufficient—a growing epidemic that standard medicine mostly misses.

Why is this happening?

Your body is literally made of elements from the earth. The iron in your blood is the same iron found in rocks. The calcium in your bones came from the soil that grew your food. The magnesium firing your neurons was once dissolved in ancient oceans.

But that soil has changed. Industrial farming has depleted minerals dramatically:

MineralDecline Since 1950
Calcium-16%
Iron-15%
Magnesium-24%
Zinc-59%
Copper-76%

Source: USDA food composition data 1950-1999

Meanwhile, stress depletes minerals faster (especially magnesium), processed foods strip them out, and medications like PPIs impair absorption.

The result? You may not have the dramatic symptoms of severe deficiency, but you're functioning below your potential—fatigued, anxious, sleeping poorly, getting sick often—without knowing minerals are the cause.

🚶 The Journey: How Minerals Get From Food to Function

When you eat a spinach salad with salmon and pumpkin seeds, your body begins extracting the minerals. Here's the journey:

Stage 1: Liberation (Stomach)​

What happens: Stomach acid (HCl) breaks minerals free from food compounds and dissolves them into absorbable forms.

Why it matters:

  • Low stomach acid (common with age, PPIs, stress) = poor mineral absorption
  • This is why older adults often struggle with iron, zinc, and calcium
  • Chewing thoroughly helps start the process

Stage 2: Absorption Competition (Small Intestine)​

The competition problem: Minerals use similar transport proteins. When you flood the system with one mineral, others get crowded out.

Practical implications:

  • Don't take calcium supplements with iron-rich meals
  • If supplementing zinc long-term, add copper
  • Space competing mineral supplements apart

Stage 3: Enhancers and Blockers​

What helps absorption:

EnhancerHelps WithHow
Vitamin CIronConverts Fe³⁺ to absorbable Fe²⁺
Vitamin DCalciumIncreases intestinal absorption proteins
Stomach acidAll mineralsSolubilizes minerals
Animal proteinIron, zinc"Meat factor" enhances absorption

What blocks absorption:

BlockerBlocksFound InSolution
PhytatesIron, zinc, calciumGrains, legumes, nutsSoak, sprout, or ferment
OxalatesCalcium, ironSpinach, rhubarb, beetsVary your greens
TanninsIronTea, coffee, wineDon't drink with iron-rich meals
Fiber (excess)Several mineralsHigh-fiber foodsDon't megadose fiber supplements

Stage 4: Transport and Storage​

Different minerals, different fates:

MineralWhere It GoesStorage Capacity
Calcium99% in bones/teethYears (bone reservoir)
IronHemoglobin, ferritin, myoglobinMonths (liver, spleen)
Magnesium50-60% in bones, rest in tissuesLimited
ZincDistributed throughout bodyLimited (no storage depot)
PotassiumInside cells (intracellular)Minimal

Why this matters:

  • Calcium/iron: Can build up over time—toxicity possible
  • Magnesium/zinc/potassium: Need regular intake—deficiency develops faster

Stage 5: Tissue Use and Excretion​

Kidneys regulate most minerals: Excess potassium, magnesium, and sodium are excreted in urine. This is why potassium supplements are limited to 99mg (kidneys handle food potassium fine, but concentrated supplements can spike levels).

Iron has no excretion mechanism: This is why iron overload is dangerous and why you should never supplement iron without testing.

🧠 The Science: Understanding Minerals

Macrominerals vs. Trace Minerals​

CategoryDefinitionExamplesDaily Need
MacromineralsMake up >0.01% of body weightCa, P, Mg, Na, K, Cl, S>100 mg
Trace mineralsMake up <0.01% of body weightFe, Zn, Cu, Se, I, Mn, Cr, Mo, F<100 mg

Why Mineral Absorption Varies​

Unlike vitamins, mineral absorption is heavily influenced by:

FactorEffectExamples
Other mineralsCompetition for absorptionZinc vs. copper; calcium vs. iron
PhytatesBind minerals, reduce absorptionGrains, legumes, nuts
OxalatesBind calcium, reduce absorptionSpinach, rhubarb
Stomach acidRequired for many mineralsLow acid = poor mineral absorption
Gut healthDamaged gut = poor absorptionCeliac, IBD, leaky gut
Vitamin statusSome vitamins enhance mineral absorptionVitamin C + iron; Vitamin D + calcium
Form of mineralOrganic forms often absorb betterChelated > oxide

Macrominerals​

Calcium​

What it does:

  • Bone and teeth structure — 99% of body's calcium is in bones/teeth
  • Muscle contraction — Including heart muscle
  • Nerve transmission — Calcium influx triggers nerve signals
  • Blood clotting — Coagulation cascade requires calcium
  • Enzyme activation — Cofactor for many enzymes
  • Cell signaling — Secondary messenger in cells

The body's calcium bank: Your bones act as a calcium reservoir. When blood calcium drops, parathyroid hormone (PTH) releases calcium from bones. This keeps blood calcium stable but can weaken bones over time if dietary intake is insufficient.

For Mo

Calcium needs vitamin D and K2 to work properly. D increases absorption; K2 directs calcium to bones instead of arteries. Recommend this trio for bone health.

Phosphorus​

What it does:

  • Bone structure — 85% in bones/teeth (with calcium)
  • Energy production — ATP (adenosine tri-phosphate)
  • DNA and RNA — Backbone of genetic material
  • Cell membranes — Phospholipids
  • pH buffering — Acid-base balance

RDA: 700 mg/day (adults)

Best sources: Meat, poultry, fish, dairy, eggs, legumes, nuts, whole grains

Deficiency: Rare—phosphorus is abundant in food. Severe deficiency causes muscle weakness, bone pain.

Excess concern: Phosphorus additives in processed foods (sodas, processed meats) may contribute to calcium imbalance and cardiovascular risk. Optimal calcium:phosphorus ratio ≈ 1:1 to 2:1.

Magnesium​

What it does:

  • Cofactor in 300+ enzyme reactions — Including energy production, protein synthesis, muscle/nerve function
  • ATP activation — Mg-ATP is the active form of cellular energy
  • Muscle relaxation — Counterbalances calcium (which contracts)
  • Nervous system regulation — GABA receptor modulation, stress response
  • Blood sugar control — Insulin sensitivity
  • Blood pressure regulation — Vasodilation
  • Bone health — 50-60% of magnesium is in bones

The "relaxation mineral": Magnesium calms the nervous system, relaxes muscles, and supports sleep. Deficiency causes the opposite—anxiety, tension, insomnia, cramps.

tip

Magnesium is one of the most beneficial supplements for most people. If you experience stress, poor sleep, muscle tension, or cramps, consider magnesium glycinate (200-400 mg before bed).

Sodium​

What it does:

  • Fluid balance — Regulates water distribution inside/outside cells
  • Nerve transmission — Sodium-potassium pump creates electrical gradients
  • Muscle contraction — Including heart
  • Nutrient absorption — Co-transport in intestines

AI (Adequate Intake): 1,500 mg/day Upper limit: 2,300 mg/day (1 tsp salt = 2,300 mg sodium)

The paradox: Most people get too much sodium (3,400 mg average) from processed foods, while some athletes, those on low-carb diets, or heavy sweaters may not get enough.

Deficiency (hyponatremia):

  • Rare from diet alone
  • Can occur with excessive sweating + drinking only water
  • Symptoms: headache, nausea, confusion, cramps

Excess concerns:

  • Hypertension (in salt-sensitive individuals, ~50% of population)
  • Increased cardiovascular risk
  • Calcium loss in urine

Balance with potassium: Sodium and potassium work together. High sodium + low potassium is problematic. Aim for potassium:sodium ratio of at least 2:1.

Potassium​

What it does:

  • Fluid balance — Primary intracellular cation
  • Nerve transmission — Sodium-potassium pump
  • Muscle contraction — Including heart rhythm
  • Blood pressure regulation — Counteracts sodium's effects
  • Glycogen storage — Required for carb storage in muscle

The most under-consumed mineral: 98% of Americans don't meet adequate intake. Modern diets are high in sodium, low in potassium—the opposite of what we evolved eating.

Chloride​

What it does:

  • Stomach acid (HCl) — Essential for digestion and killing pathogens
  • Fluid balance — Main extracellular anion (with sodium)
  • Acid-base balance

AI: 2,300 mg/day (typically consumed with sodium as NaCl—table salt)

Deficiency: Rare. Can occur with excessive vomiting, diarrhea, or certain medications. Symptoms: metabolic alkalosis.

Excess: Usually mirrors sodium excess.

Sulfur​

What it does:

  • Protein structure — Cysteine and methionine (sulfur amino acids) form disulfide bonds that shape proteins
  • Glutathione synthesis — Master antioxidant requires cysteine (sulfur)
  • Detoxification — Liver sulfation pathways
  • Joint health — Sulfur in cartilage, connective tissue
  • Insulin function — Sulfur in insulin structure

No RDA established — Sulfur needs are met through protein intake (sulfur amino acids).

Adequate intake guideline: ~13 mg/kg body weight of sulfur amino acids (met through adequate protein).

Best sources:

  • High-sulfur proteins: Eggs, meat, poultry, fish
  • Cruciferous vegetables: Broccoli, cabbage, Brussels sprouts, cauliflower, kale (also provide sulforaphane)
  • Allium vegetables: Garlic, onions, leeks, shallots
  • MSM (methylsulfonylmethane): Sulfur supplement used for joint health
For Mo

Sulfur-rich foods support detoxification and antioxidant status. Encourage cruciferous vegetables and adequate protein. Consider MSM supplementation for joint issues.

Trace Minerals​

Iron​

What it does:

  • Oxygen transport — Hemoglobin in red blood cells carries oxygen; myoglobin stores oxygen in muscle
  • Energy production — Electron transport chain (ATP synthesis)
  • DNA synthesis — Ribonucleotide reductase requires iron
  • Immune function — Iron-dependent enzymes
  • Brain function — Neurotransmitter synthesis, myelination

Two dietary forms:

  1. Heme iron — From animal hemoglobin/myoglobin; 15-35% absorbed
  2. Non-heme iron — From plants; 2-20% absorbed (highly variable)
caution

Don't supplement iron without testing. Iron is toxic in excess and has no efficient excretion. Test ferritin first—only supplement if deficient.

Zinc​

What it does:

  • Enzyme cofactor — Over 300 enzymes require zinc
  • Immune function — T-cell development, wound healing
  • Protein synthesis — DNA/RNA transcription
  • Wound healing — Collagen synthesis, cell division
  • Taste and smell — Zinc-dependent enzymes
  • Growth and development — Critical in childhood and pregnancy
  • Testosterone production — Required for synthesis

Second most abundant trace mineral in body (after iron).

Copper​

What it does:

  • Iron metabolism — Ceruloplasmin (copper protein) oxidizes iron for transport
  • Energy production — Cytochrome c oxidase (electron transport chain)
  • Connective tissue — Cross-linking collagen and elastin
  • Neurotransmitter synthesis — Dopamine-beta-hydroxylase
  • Antioxidant (SOD) — Copper-zinc superoxide dismutase
  • Immune function

RDA: 900 mcg/day | Upper limit: 10,000 mcg (10 mg)

Best sources: Liver, oysters, shellfish, nuts, seeds, dark chocolate, whole grains

Deficiency (rare but serious):

  • Often caused by excess zinc supplementation
  • Anemia (looks like iron deficiency)
  • Neutropenia
  • Bone abnormalities
  • Neurological symptoms

Toxicity: Rare from food. Wilson's disease is a genetic copper overload disorder.

For Mo

Copper deficiency is usually caused by zinc over-supplementation. If recommending zinc supplements, always include copper at 8-15:1 ratio.

Selenium​

What it does:

  • Thyroid hormone conversion — Deiodinases convert T4 → T3 (active thyroid hormone)
  • Antioxidant — Glutathione peroxidases neutralize hydrogen peroxide
  • Immune function
  • Reproduction — Sperm motility
  • DNA synthesis

RDA: 55 mcg/day | Upper limit: 400 mcg (toxicity threshold is relatively low)

Best sources:

FoodAmountSelenium (mcg)
Brazil nuts1 nut (~5g)68-91 (varies widely)
Tuna (3 oz)85g92
Sardines (3 oz)85g45
Beef (3 oz)85g33
Eggs (1 large)50g15

Brazil nut warning: Just 1-2 Brazil nuts daily meets selenium needs. Eating many daily can cause toxicity (selenosis).

Deficiency: Rare in US/Europe. Can cause Keshan disease (cardiomyopathy), Kashin-Beck disease (joint disease).

Toxicity (selenosis): Hair loss, nail brittleness, garlic breath, nausea, diarrhea, fatigue, neurological symptoms.

Iodine​

What it does:

  • Thyroid hormones — Essential component of T3 and T4
  • Metabolism regulation — Via thyroid hormones
  • Fetal brain development — Critical during pregnancy

RDA: 150 mcg/day | Pregnancy: 220 mcg | Lactation: 290 mcg

Best sources:

FoodAmountIodine (mcg)
Seaweed (nori, 1 sheet)3g16-43
Seaweed (kelp, 1g)1g2,000+ (highly variable)
Cod (3 oz)85g99
Iodized salt (1/4 tsp)1.5g76
Shrimp (3 oz)85g35
Eggs (1 large)50g24
Dairy (1 cup milk)240ml56

Deficiency:

  • Goiter (enlarged thyroid)
  • Hypothyroidism
  • Cretinism (severe developmental disability if deficient in pregnancy)
  • Intellectual impairment

At-risk: Those avoiding iodized salt, dairy, seafood; pregnant women; those eating goitrogenic foods (cruciferous) in excess without iodine

Toxicity: Can also cause thyroid dysfunction. Avoid kelp supplements (iodine content highly variable and potentially dangerous).

Manganese​

What it does:

  • Enzyme activation — Superoxide dismutase (MnSOD), arginase
  • Bone formation
  • Carbohydrate metabolism
  • Antioxidant function

AI: 1.8-2.3 mg/day | Upper limit: 11 mg

Best sources: Whole grains, nuts, leafy vegetables, tea

Deficiency: Extremely rare.

Toxicity: Can occur from contaminated water or occupational exposure. Causes neurological symptoms resembling Parkinson's.

Chromium​

What it does:

  • Insulin signaling — Enhances insulin action (chromodulin)
  • Blood sugar regulation
  • Lipid metabolism

AI: 25-35 mcg/day | No established upper limit

Best sources: Broccoli, grape juice, meat, whole grains, brewer's yeast

Supplementation claims: Chromium picolinate is marketed for blood sugar and weight loss, but evidence is mixed. May have modest benefit for those with impaired glucose tolerance.

Deficiency: Rare. Impaired glucose tolerance, weight loss, confusion.

Molybdenum​

What it does:

  • Enzyme cofactor — Sulfite oxidase, xanthine oxidase, aldehyde oxidase
  • Sulfur amino acid metabolism
  • Uric acid production

RDA: 45 mcg/day | Upper limit: 2,000 mcg

Best sources: Legumes, grains, nuts, dairy

Deficiency: Extremely rare (only documented in TPN patients).

Fluoride​

What it does:

  • Tooth enamel — Forms fluorapatite (harder than hydroxyapatite)
  • Cavity prevention
  • Bone health (controversial)

AI: 3-4 mg/day

Sources: Fluoridated water, tea, fish with bones

Controversy: Systemic fluoride supplementation is debated. Topical fluoride (toothpaste) clearly beneficial for teeth; systemic fluoride more controversial.

Toxicity (fluorosis):

  • Dental fluorosis (mottled teeth)—from excessive fluoride during tooth development
  • Skeletal fluorosis—very high chronic exposure

Emerging/Research Minerals​

These minerals show promising research but lack established RDAs:

Boron​

What it does:

  • Bone health (calcium and magnesium metabolism)
  • Brain function
  • Potentially supports testosterone and reduces estrogen
  • Reduces inflammatory markers

Research suggests: 3-6 mg/day may benefit bone health and cognition

Sources: Fruits, vegetables, nuts (especially almonds, prunes, raisins)

Safety: Well-tolerated up to 20 mg/day

Silicon​

What it does:

  • Collagen formation
  • Bone mineralization
  • Connective tissue health (skin, hair, nails)

Adequate intake estimate: 25-50 mg/day

Best sources: Whole grains, bananas, green beans, beer (from barley)

Vanadium, Nickel, Lithium, Cobalt​

  • Vanadium: May influence insulin sensitivity (research ongoing)
  • Nickel: Component of some enzymes; trace amounts needed
  • Lithium: Mood stabilization at pharmacological doses; trace amounts may support brain health
  • Cobalt: Part of vitamin B12; no independent requirement
👀 Signs & Signals: Reading Your Body

Your body gives signals when minerals are low. These aren't diagnostic (see a doctor for testing), but they can point you toward areas to investigate.

Consolidated Mineral Deficiency Signals​

SignalPossible Mineral ConnectionWhat to Check
Muscle cramps, spasms, twitchesMagnesium, potassium, calciumRBC Mg, potassium, calcium
Fatigue, weaknessIron, magnesiumFerritin, iron panel
Poor sleep, insomniaMagnesiumRBC Mg or trial supplementation
Anxiety, irritabilityMagnesiumRBC Mg
Heart palpitationsMagnesium, potassiumElectrolytes, RBC Mg
Frequent illnessZinc, ironPlasma zinc, ferritin
Slow wound healingZincPlasma zinc
Loss of taste/smellZincPlasma zinc
Hair lossIron, zincFerritin, zinc
Brittle nailsIron, zincFerritin, zinc
Restless legsIron, magnesiumFerritin
Cold intoleranceIron, iodineFerritin, thyroid panel
Bone pain/weaknessCalcium, vitamin DCalcium, 25-OH vitamin D
High blood pressurePotassium (low), sodium (high)Diet analysis
ConstipationMagnesiumDiet + trial supplementation

Visual Clues​

Who Should Get Testing​

Definitely test if you:

  • Have heavy periods → Ferritin (iron stores)
  • Are vegetarian/vegan → Iron, zinc
  • Have gut issues (celiac, Crohn's, IBS) → Full mineral panel
  • Take PPIs or antacids → Magnesium, iron, zinc
  • Experience muscle cramps, poor sleep, anxiety → Magnesium (RBC Mg)
  • Are an athlete → Iron, magnesium, zinc, sodium/potassium
  • Are pregnant/planning → Iron, iodine

Useful tests:

  • Iron panel: Ferritin, serum iron, TIBC, transferrin saturation
  • Magnesium: RBC magnesium (serum Mg misses 90% of deficiencies)
  • Zinc: Plasma zinc (fasting)
  • Full electrolytes: Sodium, potassium, chloride
🎯 Making It Work: Practical Mineral Strategies

The "Big 4" Minerals to Focus On​

Most people eating a reasonable diet get enough of some minerals but commonly fall short on these four:

Why it matters: 50%+ of people are deficient. Affects sleep, stress, muscles, energy, blood sugar, blood pressure.

Target: 400-420 mg/day (men), 310-320 mg/day (women)

Strategy:

  1. Eat magnesium-rich foods daily: Pumpkin seeds, almonds, spinach, dark chocolate
  2. Reduce depletors: Alcohol, caffeine, stress all burn magnesium
  3. Supplement if needed: 200-400 mg magnesium glycinate before bed

Why glycinate? Well-absorbed, gentle on stomach, bound to calming amino acid glycine. Great for sleep and anxiety.

Other forms:

  • Citrate: Good absorption, slight laxative effect
  • Threonate: Crosses blood-brain barrier (cognition, memory)
  • Oxide: Cheap but only 4% absorbed (basically a laxative)

Timing & Absorption Tips​

MineralBest TimeTake WithAvoid With
MagnesiumEvening/bedtimeFood (optional)—
IronMorning, empty stomachVitamin CCalcium, coffee, tea, dairy
ZincWith foodProtein mealHigh-calcium foods
CalciumSplit doses throughout dayVitamin D, K2Iron supplements

Mineral Synergies and Conflicts​

Take together:

  • Calcium + Vitamin D + Vitamin K2 (bone health trio)
  • Iron + Vitamin C (absorption boost)
  • Zinc + Copper (maintain ratio)

Keep apart:

  • Calcium + Iron (compete for absorption)
  • Zinc + Copper (compete, but need both—take at different times if supplementing)
  • Calcium + Magnesium (high-dose supplements compete)

Food-First Framework​

Daily mineral-rich habits:

  • Breakfast: Eggs + spinach (iron, zinc, magnesium)
  • Snack: Pumpkin seeds or almonds (magnesium, zinc)
  • Lunch/dinner: Include potatoes/beans (potassium)
  • Weekly: Oysters, liver, or shellfish (zinc, iron, copper loaded)
📸 What It Looks Like: A Mineral-Rich Day

Example Day: Hitting Key Minerals from Food​

Breakfast:

  • 2 eggs scrambled with spinach (Iron: 2 mg, Zinc: 1.5 mg, Magnesium: 30 mg)
  • Whole grain toast with avocado (Potassium: 250 mg, Magnesium: 20 mg)
  • Orange juice (Potassium: 496 mg)

Lunch:

  • Salmon salad with mixed greens, pumpkin seeds, chickpeas (Iron: 4 mg, Zinc: 3 mg, Magnesium: 100 mg, Potassium: 700 mg)
  • Greek yogurt (Calcium: 300 mg, Potassium: 300 mg)

Snack:

  • 1 oz almonds (Magnesium: 80 mg, Zinc: 1 mg)
  • Dark chocolate square (Magnesium: 30 mg)

Dinner:

  • Beef stir-fry with broccoli and sweet potato (Iron: 3 mg, Zinc: 5 mg, Potassium: 800 mg)
  • Side of white beans (Potassium: 500 mg, Magnesium: 60 mg)

Daily totals (approximate):

MineralAmount% of RDA
Magnesium320 mg80%
Iron9 mg50% (men) / 100% (women post-menopause)
Zinc11 mg100%
Potassium3,000 mg88%
Calcium600 mg60%

What's still needed: Calcium (add dairy or supplement), possibly magnesium (supplement to reach optimal), iron for menstruating women (test and supplement if needed).

Weekly Mineral Superfoods​

Add these weekly to cover mineral gaps:

FoodFrequencyMinerals Loaded
Oysters1x/week (3 oz)Zinc (74 mg!), iron (8 mg), copper
Beef liver1x/week (3 oz)Iron (5 mg), zinc, copper, everything
Pumpkin seedsDaily (1 oz)Magnesium (156 mg), zinc (2 mg)
Potato with skin3-4x/weekPotassium (926 mg each)
Sardines with bones1-2x/weekCalcium (325 mg), iron, zinc

Budget-Friendly Mineral Day (~$7)​

Breakfast ($1.50):

  • 2 eggs ($0.60)
  • Frozen spinach ($0.40)
  • Banana ($0.25)
  • Oatmeal ($0.25)

Lunch ($2.00):

  • Canned sardines ($1.50) — calcium + iron + zinc
  • Whole wheat bread ($0.25)
  • Carrot sticks ($0.25)

Dinner ($3.50):

  • Chicken thighs ($2.00)
  • Baked potato with skin ($0.50) — potassium powerhouse
  • Frozen broccoli ($0.50)
  • White beans ($0.50) — magnesium + potassium

Minerals covered well: Iron, zinc, potassium, phosphorus Worth adding: Magnesium supplement (~$0.10/day), calcium if not eating dairy

🚀 Getting Started: 5-Week Mineral Optimization Plan

Week 1: Assessment​

Tasks:

  • Track your diet for 3 days (use Cronometer to see mineral intake)
  • Note symptoms that might be mineral-related (cramps, fatigue, poor sleep, frequent illness)
  • Identify risk factors: Vegetarian? Heavy periods? Athlete? Gut issues? On PPIs?
  • Schedule testing if you have risk factors: Ferritin, RBC magnesium, zinc

Focus: Just observe—no changes yet

Week 2: Magnesium Foundation​

Why start here: 50%+ are deficient. Benefits (better sleep, less anxiety, fewer cramps) often felt within days.

Tasks:

  • Add magnesium-rich food daily: Pumpkin seeds, almonds, spinach, dark chocolate
  • Consider supplement: 200-300 mg magnesium glycinate before bed
  • Reduce depletors: Cut back on alcohol, manage stress

What to notice: Better sleep? Calmer? Fewer muscle cramps?

Week 3: Potassium Boost​

Why focus here: 98% of people fall short. Improves blood pressure, reduces cramping.

Tasks:

  • Add potassium-rich food daily: Potato, sweet potato, beans, banana, yogurt
  • Reduce processed foods (high sodium, low potassium)
  • Calculate your current intake (aim for 3,000+ mg/day)

What to notice: Better blood pressure? More energy? Less cramping?

Week 4: Iron and Zinc (If Applicable)​

Focus on iron if: Menstruating women, vegetarians, athletes, fatigue

Focus on zinc if: Frequent colds, slow healing, vegetarian, acne

Tasks:

  • Get test results back if you ordered them
  • If ferritin <30: Add iron-rich foods + vitamin C; consider bisglycinate supplement
  • If zinc is low/borderline: Add zinc picolinate 15-30 mg + copper 1-2 mg
  • Optimize absorption: Soak grains, avoid tea with meals, pair iron with vitamin C

Week 5 & Beyond: Fine-Tuning​

Ongoing habits:

  • Pumpkin seeds or almonds daily (magnesium + zinc)
  • Potatoes/beans several times per week (potassium)
  • Eggs regularly (iron, zinc)
  • Oysters or liver occasionally (zinc + iron superfoods)
  • Magnesium supplement before bed (if helpful)

Retest:

  • Ferritin: Every 3-6 months if correcting deficiency
  • RBC Magnesium: Annually or based on symptoms
  • Zinc: If symptoms don't improve

Signs you've got it right:

  • Better sleep
  • Fewer cramps and twitches
  • More energy
  • Less anxiety/irritability
  • Fewer colds
  • Faster healing
🔧 Troubleshooting: Common Mineral Problems

Problem 1: "I take magnesium but still have cramps/poor sleep"​

Possible issues:

  1. Wrong form: Magnesium oxide only 4% absorbed—switch to glycinate or citrate
  2. Dose too low: You may need 400-600 mg total (food + supplements)
  3. Other deficiencies: Potassium, calcium, or dehydration also cause cramps
  4. Depletors not addressed: Alcohol, stress, medications keep depleting faster than you replace

Solutions:

  • Switch to magnesium glycinate
  • Increase dose (split into 2 doses if GI upset)
  • Address potassium (food) and hydration
  • Reduce depletors where possible

Problem 2: "My iron is low and supplements upset my stomach"​

Solutions:

  1. Switch forms: Ferrous bisglycinate is much gentler than ferrous sulfate
  2. Take with vitamin C: Orange juice or a supplement boosts absorption and may reduce dose needed
  3. Try every other day: Research shows every-other-day dosing may work as well with fewer side effects
  4. Liquid iron or food-based: Some tolerate these better
  5. Address root cause: Why is iron low? Heavy periods, gut issues, or diet?

Problem 3: "I'm vegetarian and worried about mineral deficiencies"​

Priority minerals:

  • Iron: Plant iron absorbs poorly. Pair with vitamin C. Test ferritin regularly. Supplement if needed.
  • Zinc: Need 50% more than RDA. Soak/sprout grains and legumes. Consider supplement.
  • Calcium: If avoiding dairy, ensure fortified foods or supplement
  • Iodine: If avoiding dairy and seafood, use iodized salt or supplement

Strategies:

  • Soak grains, legumes, nuts before cooking (reduces phytates)
  • Pair iron-rich foods with vitamin C (not with tea/coffee)
  • Include zinc-rich plant foods: Pumpkin seeds, chickpeas, cashews
  • Consider targeted supplements: Iron, zinc, possibly calcium

Problem 4: "I have digestive issues and worry about absorption"​

Conditions affecting absorption:

  • Celiac disease: Most minerals affected (iron, zinc, calcium, magnesium)
  • Crohn's/IBD: Similar issues, especially if small intestine involved
  • Low stomach acid: Iron, zinc, calcium, magnesium all need acid
  • Bariatric surgery: Severe malabsorption of most minerals

Solutions:

  • Work with gastroenterologist + dietitian
  • Consider chelated forms (absorb without requiring as much stomach acid)
  • May need higher doses or IV infusions for severe deficiencies
  • Test levels regularly
  • Address underlying gut issue if possible

Problem 5: "I'm confused about which minerals to supplement"​

Simple hierarchy for most people:

Most likely needed:
├── Magnesium — 50%+ are deficient, benefits felt quickly
└── Vitamin D — Needed for calcium absorption anyway

Add if at risk:
├── Iron — Only if tested low (ferritin &lt;30)
├── Zinc — If vegetarian, frequent illness, or slow healing (+ copper)
└── Calcium — If not eating dairy (+ D + K2)

Usually not needed as supplements:
├── Potassium — Get from food (supplements limited for safety)
├── Sodium — Most people get too much
└── Phosphorus — Abundant in food

Problem 6: "I take a lot of supplements and wonder about interactions"​

Key spacing rules:

  • Iron: Take alone or with vitamin C. Avoid calcium, zinc, coffee, tea within 2 hours.
  • Zinc and copper: Both needed, but compete. Take at different times.
  • Calcium: Space from iron, zinc, magnesium if taking high doses. Split doses throughout day.
  • Magnesium: Can take with most things. Evening is ideal for sleep benefits.

Safe combinations:

  • Vitamin D + K2 + Calcium (synergistic for bones)
  • Magnesium + B vitamins (both in morning or Mg at night)
  • Zinc + Copper (same supplement is fine if ratio is right)
⚖️ Where Research Disagrees

Calcium Supplements and Heart Disease​

The debate:

  • Some studies linked calcium supplements to increased cardiovascular events
  • Other studies found no association
  • Calcium from food appears safe

Evidence:

  • WHI study raised initial concerns (2010)
  • Later meta-analyses showed mixed results
  • Concern is that supplemental calcium may calcify arteries differently than food calcium

Practical stance: Prefer calcium from food. If supplementing, keep doses moderate (<500 mg/dose), take with vitamin K2 (directs calcium to bones, not arteries), and split doses.

How Much Magnesium Do You Really Need?​

The debate:

  • RDA: 310-420 mg/day
  • Some experts argue this is too low for optimal function
  • Athletes, stressed individuals, and those with certain conditions may need more

Evidence:

  • RDA prevents deficiency but may not optimize
  • Magnesium depletion is common due to soil depletion, stress, medications
  • Higher intakes (400-600 mg) appear safe and may benefit many

Practical stance: RDA is a minimum. If you have symptoms of deficiency (cramps, poor sleep, anxiety) and respond to supplementation, higher doses may be appropriate. Bowel tolerance is the limiting factor.

Serum vs. RBC Magnesium Testing​

The debate:

  • Serum magnesium is standard but only measures 1% of body stores
  • RBC magnesium may be more accurate but less commonly used
  • Some argue neither is very useful

Evidence:

  • Serum magnesium is tightly regulated and doesn't reflect tissue stores well
  • RBC magnesium is better but still imperfect
  • Symptoms may be more reliable than either test

Practical stance: If testing, request RBC magnesium. But if you have symptoms consistent with deficiency, a therapeutic trial of magnesium supplementation is reasonable without testing.

Iron Supplementation: Daily vs. Every Other Day​

The debate:

  • Traditional approach: Daily iron supplementation
  • Newer research: Every-other-day dosing may be as effective with fewer side effects

Evidence:

  • Hepcidin (iron regulation hormone) rises after iron intake, blocking absorption for ~24 hours
  • Studies show similar outcomes with every-other-day dosing
  • Fewer GI side effects with less frequent dosing

Practical stance: For mild-moderate deficiency, every-other-day dosing is reasonable and often better tolerated. Severe deficiency or pregnancy may still warrant daily dosing under supervision.

❓ Common Questions

Should I take a mineral supplement?​

Most people benefit more from targeted supplementation (magnesium, zinc, possibly iron if deficient) than from broad-spectrum mineral supplements. Test before supplementing iron, and maintain proper ratios (zinc:copper, calcium:magnesium).

What's the best form of mineral supplement?​

Generally, chelated forms (bound to amino acids or organic acids) absorb better than oxide forms:

  • Prefer: Citrate, glycinate, picolinate, chelate
  • Avoid: Oxide forms (except magnesium oxide for constipation)

Can I get too many minerals from food?​

Rarely. Toxicity usually comes from supplements, contaminated water, or specific foods eaten in excess (like Brazil nuts for selenium). Food-based minerals are generally safe.

Why do minerals compete for absorption?​

Many minerals use the same transport proteins in the intestines. High amounts of one mineral can "crowd out" others. This is why balance matters more than mega-dosing any single mineral.

Do I need more minerals if I exercise?​

Yes, especially:

  • Magnesium — Lost in sweat, increased metabolic demand
  • Zinc — Lost in sweat
  • Iron — Foot-strike hemolysis, GI bleeding in some athletes
  • Sodium/potassium — Electrolyte replacement needed with heavy sweating
✅ Quick Reference (click to expand)

Priority Minerals to Monitor​

MineralWho Should MonitorTestTarget
MagnesiumMost people (50%+ deficient)RBC Mg (or symptoms)5.0-6.5 mg/dL
Iron (Ferritin)Women, vegetarians, athletesFerritin30-100 ng/mL
ZincVegetarians, elderly, frequent illnessPlasma zinc70-120 mcg/dL
IodineThose avoiding salt/dairy/seafoodUrinary iodine100-199 mcg/L
SeleniumRare deficiency, test if thyroid issuesSerum selenium70-150 ng/mL

Supplement Forms to Prefer​

MineralPreferred FormsAvoid
MagnesiumGlycinate, citrate, threonateOxide (unless for laxative)
IronFerrous bisglycinateFerrous sulfate (GI issues)
ZincPicolinate, citrate, glycinateOxide
CalciumCitrate (doesn't need stomach acid)Carbonate (if low stomach acid)

Key Mineral Ratios​

RatioTargetWhy It Matters
Calcium:Magnesium2:1 or lowerBalance for muscle/nerve function
Potassium:Sodium2:1 or higherBlood pressure, cardiovascular
Zinc:Copper8-15:1Prevent copper depletion

💡 Key Takeaways​

Essential Insights
  • Minerals are inorganic elements from soil and water that your body cannot make—you must get them from food
  • Macrominerals (Ca, P, Mg, Na, K, Cl, S) are needed in >100 mg/day; trace minerals (Fe, Zn, Cu, Se, I, etc.) in smaller amounts
  • Magnesium deficiency is epidemic — 50%+ of people don't get enough; consider supplementing with glycinate or citrate
  • Iron should never be supplemented without testing — It accumulates and is toxic in excess
  • Zinc and copper compete — If supplementing zinc, include copper at 8-15:1 ratio
  • Potassium is severely under-consumed — Eat more vegetables, fruits, legumes; reduce processed foods
  • Calcium needs D3 and K2 to work properly — D for absorption, K2 to direct it to bones
  • Absorption varies widely — Phytates, oxalates, other minerals, and gut health all affect how much you actually get
  • Chelated mineral forms absorb better than oxide forms—choose citrate, glycinate, picolinate
  • Soil depletion means food has fewer minerals — Even healthy diets may benefit from targeted supplementation
📚 Sources (click to expand)

General Mineral Information:

Magnesium:

  • DiNicolantonio JJ, O'Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018;5(1):e000668. DOI: 10.1136/openhrt-2017-000668 — Tier A

Iron:

  • Camaschella C. Iron-Deficiency Anemia. N Engl J Med. 2015;372(19):1832-1843. DOI: 10.1056/NEJMra1401038 — Tier A

Zinc:

  • Prasad AS. Discovery of Human Zinc Deficiency: Its Impact on Human Health and Disease. Adv Nutr. 2013;4(2):176-190. DOI: 10.3945/an.112.003210 — Tier A

Potassium-Sodium Balance:

  • Aaron KJ, Sanders PW. Role of dietary salt and potassium intake in cardiovascular health and disease. Mayo Clin Proc. 2013;88(9):987-995. DOI: 10.1016/j.mayocp.2013.06.005 — Tier A

Soil Depletion:

  • Davis DR, Epp MD, Riordan HD. Changes in USDA Food Composition Data for 43 Garden Crops, 1950 to 1999. J Am Coll Nutr. 2004;23(6):669-682. DOI: 10.1080/07315724.2004.10719409 — Tier A

Boron:

  • Pizzorno L. Nothing Boring About Boron. Integr Med (Encinitas). 2015;14(4):35-48. PMC4712861 — Tier B

See the Sources Library for complete references.

🔗 Related Topics​

For Mo

When coaching users on minerals:

Assessment First​

Before making recommendations, understand:

  1. Diet pattern: Vegetarian/vegan? Eating processed foods? (Iron, zinc risk)
  2. Symptoms: Cramps? Poor sleep? Fatigue? Frequent illness? (Points to specific minerals)
  3. Life stage: Menstruating? Pregnant? Over 50? Athlete? (Different needs)
  4. Medications: PPIs, diuretics, metformin? (Deplete specific minerals)
  5. Gut health: Celiac, Crohn's, IBS? (Absorption issues)
  6. Current supplements: Already taking anything? (Watch for interactions)

Priority Recommendations​

For almost everyone:

  • Recommend magnesium assessment (50%+ are deficient)
  • Suggest magnesium glycinate 200-400 mg if symptoms suggest deficiency
  • Emphasize potassium from food (potatoes, beans, leafy greens)

For vegetarians/vegans:

  • Iron and zinc are priority concerns (test ferritin, supplement if needed)
  • Zinc: Need 50% more than RDA; soak grains/legumes; consider 15-30 mg supplement
  • Calcium: Ensure fortified foods or supplement if avoiding dairy

For menstruating women:

  • Iron is the priority concern—recommend ferritin testing
  • If ferritin <30 ng/mL, supplement with bisglycinate form
  • Pair iron with vitamin C; avoid tea/coffee with meals

For athletes:

  • Higher needs for magnesium, zinc, iron, sodium/potassium
  • Recommend electrolyte attention during heavy sweating
  • Test ferritin if fatigued (foot-strike hemolysis, GI losses)

For those with poor sleep/anxiety:

  • Magnesium glycinate is first-line recommendation
  • 200-400 mg before bed often helps within days
  • Also consider potassium (electrolyte balance)

Common Mistakes to Catch​

  1. Supplementing iron without testing: Iron is toxic in excess—always test ferritin first
  2. Taking magnesium oxide: Only 4% absorbed—recommend glycinate, citrate, or threonate instead
  3. Long-term zinc without copper: Depletes copper—add 1-2 mg per 15 mg zinc
  4. High-dose potassium supplements: Dangerous—get potassium from food only
  5. Calcium megadoses: May increase cardiovascular risk—split doses, add K2
  6. Ignoring absorption factors: Coffee/tea with iron, calcium with iron, etc.

Example Coaching Scenarios​

User: "I have muscle cramps and poor sleep—what should I take?" Response: "Those are classic magnesium deficiency signs—50%+ of people don't get enough. Try magnesium glycinate, 200-400 mg about an hour before bed. Glycinate is well-absorbed and the glycine actually enhances the calming effect. Most people notice improvements within a few days to a week. Also make sure you're getting enough potassium from food—potatoes, beans, bananas—since both work together for muscle function."

User: "I'm vegetarian and always tired—could it be iron?" Response: "Very possibly. Vegetarians are at higher risk for iron deficiency because plant iron absorbs poorly (2-20% vs. 15-35% for meat-based iron). I'd recommend getting ferritin tested—that's the best marker for iron stores. Optimal is 30-100 ng/mL; many labs call anything above 12 'normal' but that's really low. If it's under 30, you'd benefit from supplementing. Ferrous bisglycinate is the best form—gentler on the stomach than ferrous sulfate. Take it with vitamin C (orange juice works) and avoid tea or coffee at the same time."

User: "I take a multivitamin—isn't that enough for minerals?" Response: "Multivitamins typically have inadequate amounts of key minerals. Magnesium doses are limited because it's bulky—most multis have 50-100 mg when you need 300-400 mg. They often use poorly absorbed forms like oxide. And they usually don't have meaningful potassium (limited for safety). You're better off with targeted supplementation: magnesium glycinate if you have symptoms, iron only if tested low, and get potassium from food."

Red Flags to Address​

  • Supplementing iron without testing: Stop and test—iron toxicity is serious
  • Magnesium oxide for anything but constipation: Switch to glycinate or citrate
  • Zinc supplementation without copper: Add copper at 8-15:1 ratio
  • Very high calcium supplementation: Consider cardiovascular risk; add K2; split doses
  • Multiple symptoms pointing to one mineral: Recommend testing before guessing
  • PPIs + mineral concerns: PPIs significantly impair absorption—may need monitoring