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
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
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
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
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
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
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
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.