MINERALS

What you need to know about minerals — at a glance.

Sodium

Info

A silvery-white mineral.

A primary electrolyte — necessary for hydration of all cells. Necessary for nerve stimulation and muscle contraction.

RDV

1.5 g/day (adults)

Great Sources

Table salt
sea salt
salty foods

Products

Sodium’s Partner

Potassium

Other Co-factors:

Calcium
Magnesium
All minerals
Vitamin C
B-vitamins

Sodium Symptoms

Deficiency

Clear urine
Low body temperature
Cold sweats
Muscle weakness
Brain fog
Dehydration
Insomnia
Sluggish digestion
Fatigue

Excess

Muscle cramping
Sweating
High body temperature
Constipation
Inability to relax
Insomnia
Symptoms of low potassium

To Raise
SODIUM levelS

Increase sodium intake
Reduce partner: potassium
Drink less water
Improve thyroid function
Therapeutic light
Improve gut health
Balanced levels of B1, Fat-solubles

to LOWER
SODIUM levels

Decrease sodium intake
Increase partner: potassium
Drink more water
Vitamin C
General B-vitamin supplementation
Increase cofactors: calcium, magnesium, B-vitamins, (etc)

When?

Anytime

In hypothyroidism, sodium may be needed round-the-clock, and especially with meals or evenings to help encourage sleep.

Potassium

Info

A soft, white/silver, extremely conductive mineral.

A primary electrolyte in the body — necessary for hydration of all cells. Essential for nerve and muscle relaxation.

RDV:

1.5 g/day (adults)

Great Sources:

Fruits
vegetables
coconut water
milk

Products

This is an excellent potassium supplement.

Potassium’s Partner

Sodium

Other Co-factors:

Calcium
Magnesium
All minerals

Potassium Symptoms

Deficiency

Muscle cramping
Sweating
High body temperature
Constipation
Inability to relax
Insomnia
Fatigue

Excess

Clear urine
Low body temperature
Cold sweats
Muscle weakness
Brain fog
Dehydration
Insomnia
Sluggish digestion
Heart weakness
Symptoms of low sodium

To Raise
Potassium levelS

Potassium-rich foods.
Wise potassium supplementation.
Decrease intake of partner: sodium.
Drink enough water.
Increase to adequate B-vitamin supplementation.
Increase cofactors: calcium, magnesium, B-vitamins, Vitamin C to adequate
NOTE: Statins often raise potassium levels

to LOWER
Potassium levels

Increase intake of partner: sodium.
Therapeutic light.
Improve gut microbiome.
Improve kidney health.
Raise sulfur to adequate levels.

When?

Anytime

Potassium pills are more effective at raising potassium levels than food.
A smaller dose from pills is equal to perhaps double from food.
Pills provide a much cleaner “test” of potassium’s effect than food.

Dosage examples:

Low dose: 1 pill/day
Moderate dose: 2 pills/day
High dose: 3 pills/day (with meals)
Max dose: 5-6 pills/day

*Supplement potassium with caution — it can lower blood sugar and deplete sodium tremendously.

Calcium

Info

A silvery-white, soft metal.

A primary electrolyte in the body, necessary for hydration of all cells, metabolism, hormones, and bone health. Required for nerve stimulation and muscle contraction.

RDV:

1 g/day (adults)

Great Sources:

Dairy

Products

*This is an excellent calcium supplement.

Calcium’s Partner

Magnesium

Other Co-factors:

Sodium
Potassium
All minerals
Vitamin D
Vitamin K
Vitamin C
Boron

Calcium Symptoms

Deficiency

Muscle weakness
Cold sweats
Unregulated body temperature
Poor digestion
Insomnia
Brain fog
Weak bones & teeth
Hormonal imbalance
Low thyroid function
Fatigue

Excess

Muscle cramps
Inability to relax
Insomnia
Brain fog
Brittle joints
Unregulated body temperature
Symptoms of low magnesium

To Raise
Calcium levelS

Calcium-rich foods (dairy) -or- wise supplementation.
Increase Vitamin D levels (to adequate).
Maintain adequate Vitamin K levels.
Maintain adequate intake of partner: magnesium.
Limit phytic acid and oxalic acid.

to LOWER
Calcium levels

Limit or avoid calcium-rich foods.
Decrease Vitamin D supplementation.
Limit time in sun during high-UVB exposure.
Avoid sodium bicarbonate.
Raise sulfur levels to adequate.
Therapeutic infrared light.
UVA light could help lower Vitamin D, which could lower calcium in blood.
Vitamin K could lower Vitamin D — and shuttle calcium out of blood into proper locations around body (bones).
Improve gut microbiome and inflammation.
Improve kidney health.

When?

Anytime of day — Between meals

Calcium supplements…

Interfere with digestive juices — due to their alkalinity.
Interfere with iron absorption. (This becomes desirable in hemachromatosis, where calcium & magnesium supplements can help block iron absorption).
Are best taken on an empty stomach and in low doses.

Magnesium

Info

A gray-white, light-weight mineral.

A primary electrolyte in the body, necessary for hydration of all cells. Necessary for nerve and muscle relaxation.

RDV:

.5 g/day (adults)

Great Sources:

None

Products

Magnesium’s Partners

Calcium
Vitamin D

Other Co-factors:

Sodium
Potassium
All minerals
Vitamin D
Vitamin K
Vitamin C
B-vitamins (B6)

Magnesium Symptoms

Deficiency

Muscle cramps & weakness
Fatigue
Inability to relax
Insomnia
Brain fog
Brittle joints
Unregulated body temperature
Constipation

Excess

Muscle weakness
Cold sweats
Unregulated body temperature
Loose stools
Insomnia
Low blood sugar
Brain fog
Hormonal imbalance
Low thyroid function
Symptoms of high calcium

To Raise
Magnesium levelS

Wise magnesium supplementation — with quality products.
Maintain adequate co-factor levels: Vitamin D
Improve gut & kidney health.
Temporarily limit zinc intake.
Quit smoking.

to LOWER
Magnesium levels

Decrease magnesium supplementation.
Increase Vitamin D levels (to optimal).
Therapeutic infrared light and heat (sweating).
Improve gut microbiome/kidney health.
Limit B6 supplementation.

When?

Anytime

With meals is best for some forms, while an empty stomach is best for others. The label should indicate which is best.

Zinc

Info

A blueish-gray mineral.

A secondary electrolyte in the body — necessary for hydration of all cells. Necessary for immunity, hormonal production, energy metabolism, sleep, and calcium homeostasis.

RDV:

10 mg/day (adults)

Great Sources:

beef
oysters

Products

*Smaller doses are often best for zinc.

Zinc’s Partner

Copper

Other Co-factors:

Calcium
Vitamin A
All minerals
Vitamin D
Vitamin C
Sulfur

Zinc Symptoms

Deficiency

Muscle weakness
Fatigue
Inability to relax
Insomnia
Brain fog
Nervous system deregulation

Excess

Muscle weakness & cramps
Cold sweats
Unregulated body temperature
Insomnia
Low blood sugar
Brain fog
Hormonal imbalance
Low thyroid function
Symptoms of low copper

To Raise
Zinc levelS

Wise zinc supplementation -or- zinc-rich foods.
Eat meat regularly.
Maintain or achieve proper fat-soluble vitamin levels.
Improve gut & kidney health.
Balance with chlorophyll (the best copper supplement).

to LOWER
Zinc levels

Reduce or avoid all zinc supplementation
Increase partner: copper supplementation to optimal
Increase other co-factors to optimal (see above)

When?

Anytime

Supplement away from copper and calcium — both of which compete with zinc for absorption

Copper

Info

A dark, rich-colored mineral.

A secondary electrolyte in the body, yet quite necessary for hydration of all cells. Necessary for immunity, hormonal production, energy metabolism, sleep, and zinc homeostasis.

RDV:

1 mg/day (adults)

Great Sources:

liver
oysters
nuts
Shiitake mushrooms
lobster
chocolate

Products

Copper’s Partner

Zinc

Other Co-factors:

Calcium
Vitamin A
All minerals
Vitamin C
Sulfur

Copper Symptoms

Deficiency

Fatigue
Hyperstimulation
Digestive problems
Nervous system deregulation

Excess

Muscle weakness
Unregulated body temperature
Insomnia
Brain fog
Hormonal imbalance
Suppressed thyroid function
Digestive disturbances
Symptoms of low zinc

To Raise
Copper levelS

Wise copper supplementation (chlorophyll).
Eat copper-rich foods (above).
Improve gut microbiome.
Balance well with zinc.

to LOWER
Copper levels

Decrease copper supplementation.
Increase sulfur (to adequate levels).
Increase zinc (to optimal levels).
Maintain adequareVitamin C.
Therapeutic infrared light and heat (sweating).
Improve gut microbiome/kidney health.

When?

Anytime

Chlorophyll is excellent with a meal or empty stomach.
In deficiency, chlorophyll can sometimes help with sleep.

Iodine

Info

A dark, purple-colored mineral that sometimes turns brown in water.

A secondary electrolyte in the body, yet is necessary for hydration of all cells. Incredibly necessary for thyroid health, thyroid hormone produciton, and energy metabolism, as well as immunity, and hormonal balance.

RDV:

150 mcg/day (adults)

Great Sources:

seaweed
cod
dairy
iodized salt

Products

OREGON’S WILD HARVEST Kelp — (iHerb)

Iodine’s Partner

Selenium

Other Co-factors:

B12
Magnesium
Lithium
Chromium

Iodine Symptoms

Deficiency

Muscle weakness
Moderate or severe hypothyroidism
Fatigue
Insomnia
Brain fog
Nervous system deregulation
All symptoms of hypothyroidism

Excess

Unregulated body temperature (esp. overheating or hot chills)
Goiter, or throat tightness
Hyper- or hypo-thyroid
Heat intolerance
Insomnia
Digestive issues
Bloating
Brain fog
Hormonal imbalance
Fatigue
Burning mouth
Diarrhea
Low thyroid function
Symptoms of low selenium

To Raise
Iodine levelS

Increase iodine supplementation.
Eat iodine-rich foods (above).
Improve gut microbiome.
Balance well with selenium.
Avoid bromine (ex: in hot tubs).

to LOWER
Iodine levels

Avoid iodine supplementation.
Increase to optimal selenium levels.
Therapeutic infrared light and heat (sweating).
Improve gut microbiome/kidney health.

When?

Morning
With food or empty stomach

If iodine is stimulating, it can disrupt sleep if taken too late in the day.

Selenium

Info

A gray, metallic mineral.

A secondary electrolyte in the body — yet is necessary for hydration of all cells.

Necessary for glutathione production (detoxification), immunity, hormonal production, energy metabolism, DNA synthesis, sleep, thyroid function, reproduction, and binding to heavy metals.

RDV

10 mg/day (adults)

Great Sources

brazil nuts
sea food
organ meats

Products

Selenium’s Partner

Iodine

Other Co-factors:

Phosphorous
Vitamin C
Sulfur
Chromium
Zinc
Magnesium
Vitamin E

Selenium Symptoms

Deficiency

Hair loss
Infertility
Muscle weakness
Fatigue
Brain fog
Weak immunity
Poor detoxification

Excess

Strong body odor
Bad breath (garlic-y)
Irritability
Weakness
Fatigue
Insomnia
Nausea
Vomiting
Nail discoloration
Skin cancer (older studies showed link, more recent studies disagree)
Fever

To Raise
Selenium levelS

Increase selenium intake via foods or supplements
Reduce partner iodine to optimal levels
Balance co-factors to optimal (see above)
Improve gut microbiome & regularity
Improve liver function

to LOWER
Selenium levels

Limit or avoid selenium foods & supplements intake
Increase partner iodine to optimal levels
Increase cofactors to optimal

When?

Morning

Selenium activates many high-energy functions, and therefore may interrupt sleep if supplemented late in the day.

Sulfur

Info

A bright yellow, non-metal mineral.

Has a powerful effect in the body — for good or bad. Highly antimicrobial, critical for hormonal balance and skin health. Directly lowers and opposes many nutrients — yet is needed for glutathione production. Supplement sulfur very cautiously.

RDV

unknown

Great Sources

eggs
cruciferous vegetables

Products

NATURAL FACTORS MSM Joint Formula (iHerb)

Smaller doses are often best for zinc. If you need sulfur, glucosamine and chondroitin are beneficial sources that help joints directly.

Sulfur’s Partner

Molybdenum

Other Co-factors:

Vitamin C
Copper
Vitamin E
Omega-3, -6
Calcium
Potassium
Magnesium
All minerals
B12

Sulfur Symptoms

Deficiency

Muscle weakness
Cold sweats
Unregulated body temperature
Poor digestion
Insomnia
Brain fog
Weak bones & teeth
Hormonal imbalance
Low thyroid function
Fatigue

Excess

Fatigue
Bloating
Dental weakness
Inability to relax
Insomnia
Brain fog
Muscle weakness
Symptoms of low magnesium

To Raise
Sulfur levelS

Sulfur levels are quite easy to increase.

Increase intake of sulfur-rich foods -or- wise supplementation.
Adequate levels of co-factors (co-factors).

to LOWER
Sulfur levels

Sulfur levels can be difficult to lower.

Avoid sulfur-rich foods and supplements.
Infrared heat to support sweating.
Raise all co-factor levels to optimal (see above)
Improve gut microbiome and inflammation. Improve kidney health.

When?

Morning

Sulfur is energizing and hormonally-linked — it can disrupt sleep.
Sulfur is well-absorbed with food or without.

Molybdenum

Info

A shiny, gray-silvery metal.

Much like its partner sulfur, molybdenum has a powerful effect in the body — and greatly works to deplete all minerals. Directly lowers and opposes many nutrients. Supplement molybdenum cautiously.

RDV

45 mcg

Great Sources

beans
grains
organ meats (kidney, liver)

Products

THORNE Molybdenum Glycinate

Smaller doses are often best for molybdenum.

When?

Morning

Molybdenum can induce sleep when deficient, but it is so active in the body that it’s safer to take in the morning.

Molybdenum Symptoms

Deficiency

High sulfur, sulfates, sulfites
Build up of toxins (ex: alcohol, aldehydes)
Poor uric acid formation
Metabolic waste build up

Excess

Insomnia
Seizures
Weak bones
Weak, inflammed skin
Unregulated sulfur

To Raise
Molybdenum levelS

Increase intake of molybdenum-rich foods -or- wise supplementation.
Adequate levels of co-factors (see above).

to LOWER
Molybdenum levels

Avoid molybdenum-rich foods and supplements.
Infrared heat to support sweating.
Raise all co-factor levels to optimal (see above).
Improve gut microbiome and inflammation. Improve kidney and liver health.

Iron

Info

A non-shiny metal which is red (oxidized), or black (reduced).

A primary mineral in the body, necessary for all bodily functions.

RDV:

9mg/day (men)
15mg/day (women)

Great Sources:

Dairy

Products

*The Naturelo has zero excipients and added co-factors to improve absorption. Lower doses of iron are often preferable and more tolerable.

Iron’s Partner

Manganese

Other Co-factors:

Copper
Vitamin A
Vitamin C
Vitamin D
Phosphorous
Zinc
Calcium
Magnesium
B1, B2, B3, B5, B12

Iron Symptoms

Deficiency

Fatigue
Anemia
Low thyroid function
Depression
Insomnia
Pale skin
Digestive problems
Painful periods
Brain fog
Migraines
Immunosuppression
Restless legs
Ovarian cysts
Unregulated body temperature
Brain fog
Hormonal imbalance

Excess

Hemachromatosis
Insomnia
Brain fog
Constipation
Nausea
Brittle joints
Unregulated body temperature

To Raise
IRON levelS

Iron-rich foods (meat) -or- wise supplementation.
Increase manganese levels (to adequate).
Avoid excessive intake of certain co-factors: calcium, magnesium, zinc (etc). Especially avoid at mealtimes.
Supplement Vitamin C with iron-rich meals

to LOWER
IRON levels

Limit or avoid iron-rich foods.
Increase intake certain co-factors: calcium, magnesium, zinc. Take these especially at mealtimes.
Avoid Vitamin C-rich foods and supplements around mealtimes.
With meals, take herbs to inhibit iron absorption: oregano, peppermint, etc
Improve gut microbiome and inflammation.
Improve liver health.

When?

Before mid-afternoon

Iron is best taken with food — to prevent discomfort and improve absorption
Keep doses small, if possible
Only take daily if confirmed iron deficiency

Manganese

Info

A pinkish-gray metal which somewhat resembles its partner, iron.

An essential mineral in the body, necessary for absorption of iron.

RDV:

2.3 mg/day (adults)

DECENT Sources:

whole grains
clams
oysters
nuts
legumes
leafy vegetables

Products

*Lower doses are best. For reference, 50mg is a massive dose.

Manganese’s Partner

Iron

Other Co-factors:

All minerals
B-vitamins
Vitamin E
Lithium
Chromium

Manganese Symptoms

Deficiency

Fatigue
Depression
Digestive issues
Menstruation difficulties (infrequent cycles)
High cholesterol
Hypoglycemia

Excess

Depression
Cognitive issues
Balance issues
Menstruation difficulties (too-frequent cycles)
Nausea
Insomnia
Osteoporosis
Dizziness
Digestive issues

To Raise
Manganese levelS

Manganese-rich foods -or- wise supplementation.
Increase co-factors levels (to adequate).

to LOWER
Manganese levels

Limit or avoid manganese-rich foods.
Increase co-factors levels (to adequate).
Supplement Vitamin C with meals.

When?

Morning

Be conservative with your manganese supplementation.

MINERALS

Sodium

Info

RDV

Great Sources

Products

Sodium’s Partner

Other Co-factors:

Sodium Symptoms

Deficiency

Excess

To RaiseSODIUM levelS

to LOWERSODIUM levels

When?

Potassium

Info

RDV:

Great Sources:

Products

Potassium’s Partner

Other Co-factors:

Potassium Symptoms

Deficiency

Excess

To RaisePotassium levelS

to LOWERPotassium levels

When?

Dosage examples:

Calcium

Info

RDV:

Great Sources:

Products

Calcium’s Partner

Other Co-factors:

Calcium Symptoms

Deficiency

Excess

To RaiseCalcium levelS

to LOWERCalcium levels

When?

Calcium supplements…

Magnesium

Info

RDV:

Great Sources:

Products

Magnesium’s Partners

Other Co-factors:

Magnesium Symptoms

Deficiency

Excess

To RaiseMagnesium levelS

to LOWERMagnesium levels

When?

Zinc

Info

RDV:

Great Sources:

Products

Zinc’s Partner

Other Co-factors:

Zinc Symptoms

Deficiency

Excess

To RaiseZinc levelS

to LOWERZinc levels

When?

Copper

Info

RDV:

Great Sources:

Products

Copper’s Partner

Other Co-factors:

Copper Symptoms

Deficiency

Excess

To RaiseCopper levelS

to LOWERCopper levels

To Raise
SODIUM levelS

to LOWER
SODIUM levels

To Raise
Potassium levelS

to LOWER
Potassium levels

To Raise
Calcium levelS

to LOWER
Calcium levels

To Raise
Magnesium levelS

to LOWER
Magnesium levels

To Raise
Zinc levelS

to LOWER
Zinc levels

To Raise
Copper levelS

to LOWER
Copper levels

To Raise
Iodine levelS

to LOWER
Iodine levels

To Raise
Selenium levelS

to LOWER
Selenium levels

To Raise
Sulfur levelS

to LOWER
Sulfur levels

To Raise
Molybdenum levelS

to LOWER
Molybdenum levels

To Raise
IRON levelS

to LOWER
IRON levels