Minerals power every reaction that occurs in your body, from synthesizing DNA to creating ATP, your body’s energy currency. Life simply doesn’t happen without minerals however studies show that most people aren’t getting the recommended amounts (source).
This is because of two main reasons:
1) Our soil is depleted
The soil on which we grow plants used to be rich in minerals. Modern farming practices have completely changed this (source). For example, between 1975 and 1997, the calcium content of broccoli decreased by 53% and vitamin C levels decreased by 17% (source).
2) Most diets are filled with anti-nutrients
Even if the plants you’re eating come from nutrient-rich soil, those plants likely contain high levels of defense compounds known as anti-nutrients. Anti-nutrients bind to minerals in your body and prevent their absorption (source). Some of the most common ones are phytic acid, lectins, and oxalates.
This is why supplementation is so important.
There are a few differentcategories of minerals. Macro or “big” minerals are the ones that your body requires in larger amounts. They include calcium, phosphorus, sodium, potassium, magnesium, and sulfur. Your body also requires trace and ultratrace minerals, but in much smaller amounts. These minerals include iron, zinc, iodine, selenium, manganese, chromium, copper, boron, vanadium and molybdenum (source).
Here is a deeper dive on the minerals in Minerals 101 so you can better understand how they help you perform at your best.
Calcium: You’re probably familiar with calcium since it’s a major component of your bones and teeth. It’s also essential for energy production and mitochondrial function because it regulates ATP synthesis (source). Most adults need about 1000 mg per day. The calcium level in Minerals 101 is lower than the recommended daily allowance because most people get at least some calcium in their diet. Calcium deficiency is usually caused by insufficient vitamin D or magnesium because both are important in calcium homeostasis (source). Minerals 101 contains a highly bioavailable form of calcium called di-calcium malate (source).
Magnesium: Magnesium is a cofactor of over 300 enzymatic reactions that occur in your body (source). It’s crucial for muscle contraction, nerve function, and DNA synthesis. Magnesium also helps with blood pressure and blood glucose regulation (source). Studies show that magnesium may help relieve migraine headaches, lower your risk of diabetes, and even fight depression (source). If you don’t get enough magnesium you may experience an abnormal heartbeat, depression, tingling, weakness and muscle cramps (source). Your body requires about 300-400 mg of magnesium (source) per day however many studies show best outcomes when magnesium intake is at 500-1000 mg per day (source). Most people aren’t getting enough magnesium to meet their daily needs (source) so it’s important to supplement. You’ll know when you get too much because you’ll get disaster pants aka abdominal cramping and diarrhea.
Magnesium is a circadian mineral (source), meaning that you use more of it at certain hours than at others. A good strategy is to take magnesium in the morning for more energy throughout the day, and another dose at night for better sleep. Minerals 101 contains 200 mg of magnesium and Magnesium 101 contains 300 mg. Taking both in separate doses can help you meet your daily magnesium requirements.
Potassium: Potassium is an electrolyte that works with sodium to keep fluids in balance in your body (source). It’s also important for your neurons to send signals properly (source). If you don’t get enough potassium you may experience increased blood pressure, higher risk of kidney stones, and muscle cramps (source, source). Many people blame salt for causing high blood pressure but for most people, it’s due to low potassium intake in relation to sodium intake (source). This is because today we eat a lot more added salt and processed foods and a lot less potassium-containing vegetables. The FDA limits the amount of potassium that can be packaged into a supplement because high levels of potassium can cause dangerous changes in heart rate (source). You can also get potassium from many foods. Good sources include meat, dairy, and certain vegetables like broccoli and avocado (source). Aim for about 5000-6000 mg of potassium per day from food and supplements combined.
Iodine: Iodine is an essential component of thyroid hormones which regulate your metabolism (source). If you don’t get enough iodine you may experience hypothyroidism, thinning hair, and low sex hormone levels (source, source, source). If you don’t eat iodized salt (you probably shouldn’t), shellfish, or seaweed regularly, you’re going to want to take an iodine supplement. The recommended daily allowance of iodine is 150 mcg per day, which is the amount in Minerals 101.
Zinc: Zinc has many important functions in your body. It is involved in gene transcription, reproductive health, immune function, and tissue healing (source). It also helps regulate your blood sugar and blood pressure (source, source). If you’re deficient in zinc you may experience inflammation, brittle hair, skin issues, impaired taste and smell, or frequent infections (source, source). The recommended daily intake of zinc for adults is 9 mg per day for women and 11 mg per day for men (source) and safe up to about 40 mg per day (source). You may need more temporarily during immune challenges (source). If you’re supplementing with zinc, it’s important that you also get enough copper, as too much zinc can deplete copper levels (source).
Copper: Copper is required for iron transport, cholesterol and glucose metabolism, and immune system function (source, source). It also can help reduce histamine levels (source) which is important for people who have mast cell issues or allergies. You don’t get much copper from food. Unless you eat an ounce of liver, one oyster, or about 40 grams of dark chocolate per day, you are likely not getting enough in your regular diet. The goal is to get 1 to 3 mg of copper per day.
Selenium: Selenium is responsible for maintaining healthy hormone levels, fertility, and immunity. Like iodine, selenium is very important for healthy thyroid function (source). It also protects against the damaging effects of mercury, which is an environmental toxin that poses significant health risks (source). Too much selenium is toxic, so it’s best to get a blood test if you’re not sure where you are. Most adults do well with supplements containing between 50-200 mcg.
Manganese: Manganese is required for regulating blood glucose levels, bone growth, immune function, and blood coagulation. Insufficient manganese levels can cause abnormal glucose tolerance, altered fat metabolism, and poor reproductive system health (source). Your body requires 2 mg per day but you’re unlikely to get a consistent amount of manganese from food unless you eat two large servings of plants with every meal.
Chromium: Chromium promotes insulin action and is important for maintaining blood glucose levels (source). It may help reduce the risk of type two diabetes and assist with weight management (source). You’ll want to get about 200 mcg per day.
Vanadium: Like chromium, vanadium helps lower blood glucose levels (source). It also has heart-protective, antiviral, antibacterial, and antiparasitic properties (source). You don’t need much vanadium and too much can be toxic. Minerals 101 provides 100 mcg of vanadium per serving, which is far below the toxic upper limit.
Molybdenum: Molybdenum is a cofactor for important enzymes in your body that help remove toxins (source). Between 50-150 mcg per day is a good amount to aim for.
Boron: Boron helps with immune function, bone density and wound healing. Low boron status may contribute to an impaired immune system, osteoporosis and cognitive deterioration (source). There currently isn’t enough available scientific data to derive a recommended daily allowance for boron however the World Health Organization estimates an acceptable range to aim for is between 1-13 mg per day. Intakes lower than about 0.25 mg of boron per day are associated with negative health outcomes (source).
For optimal absorption and to minimize any potential stomach discomfort, it's generally recommended to take mineral supplements with food.
Whether you’re an athlete, a parent, or just a self-proclaimed biohacker, minerals lay the groundwork for helping your body achieve peak performance in whatever you do. Minerals 101 is the perfect foundational supplement to add to your daily routine. Get yours at www.shopsuppgradelabs.com