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The Mineral Fix: How to Optimize Your Mineral Intake for Energy, Longevity, Immunity, Sleep and More
Micronutrient deficiencies are widespread across the globe in both developed and developing countries. These deficiencies pose a serious threat to long-term health and longevity. Deficiencies in key minerals, such as magnesium and potassium, increase the risk of chronic diseases, including cardiovascular disease and diabetes. It is estimated that 1 out of 3 people in the United States has at least 10 minerals they are deficient in. Those 10 minerals being potassium, manganese, magnesium, calcium, zinc, iron, copper, selenium, chromium, molybdenum and boron. The Mineral Fix is a comprehensive guide about the role of essential minerals in the human diet. It includes information on all 17 of the essential minerals that humans need for proper physiological function and survival as well as the 5 possibly essential minerals that also have an important role in overall health.
745 pages, Kindle Edition
Published March 20, 2021
305 people are currently reading
962 people want to read
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Displaying 1 - 14 of 14 reviews
December 10, 2021
Manuscript converted to book - not for the masses
The book is essentially a Hyper granular exposition of biochemical pathways in the human body as they relate to mineral balance and homeostasis of cellular processes. Practical applications for the general population is only vaguely addressed in the last chapter. The volume of primary literature is impressive, however the quality of such data remain questionable. A cursory view of most pub Med links reveals statistical values of weak power, minimal n values and therefore it is difficult to draw conclusions to any sizeable population if at all.
The book is essentially a Hyper granular exposition of biochemical pathways in the human body as they relate to mineral balance and homeostasis of cellular processes. Practical applications for the general population is only vaguely addressed in the last chapter. The volume of primary literature is impressive, however the quality of such data remain questionable. A cursory view of most pub Med links reveals statistical values of weak power, minimal n values and therefore it is difficult to draw conclusions to any sizeable population if at all.
August 1, 2022
Possibly the most detailed resource that currently exists on the topic of micro and macro-mineral nutrition. If you thought
Vitamins were of primary importance think again. Non essential vitamins can be produced by the body to a certain extent, but all minerals including trace minerals must be included through dietary intake. The mineral deficiencies globally but mostly in the western diet is staggering. Our agricultural system has produced food so devoid of almost ever single mineral today. Copper losses for instance is north of 90% for common foods. We have to consume upwards of 30% more food to get the same mineral quantity we would have gotten from the same foods less that 80 years ago. And the consequences of mineral deficiencies? How about every modern disease currently on the rise, mental health disorders, obesity and insulin resistance. We’re a civilization that’s both over eating high caloric foods yet under nourished from a vitamin and mineral standpoint.
James & Siim’s writing style is straight to the point and almost every statement is backed by a source and is highlightable. I read this book digitally and will definitely be buying the paperback as my go to resource for mineral nutrition.
Highly highly recommend this book if nutrition interests you, and if you care about living happy healthy lives it’s essential today to understand that the current environment we’re living in does not fit the nutritional needs of our species and we’re witnessing devastating consequences that we may not liken to nutrition yet is likely the cause. Almost 1/3 of Americans adults are on depression medication, upwards of 74% have insulin resistance. We don’t have SSRI & metformin deficiencies, perhaps our modern solutions are merely bandaids to treat the symptoms of disease but not the cause. And make trillions along the way.
Vitamins were of primary importance think again. Non essential vitamins can be produced by the body to a certain extent, but all minerals including trace minerals must be included through dietary intake. The mineral deficiencies globally but mostly in the western diet is staggering. Our agricultural system has produced food so devoid of almost ever single mineral today. Copper losses for instance is north of 90% for common foods. We have to consume upwards of 30% more food to get the same mineral quantity we would have gotten from the same foods less that 80 years ago. And the consequences of mineral deficiencies? How about every modern disease currently on the rise, mental health disorders, obesity and insulin resistance. We’re a civilization that’s both over eating high caloric foods yet under nourished from a vitamin and mineral standpoint.
James & Siim’s writing style is straight to the point and almost every statement is backed by a source and is highlightable. I read this book digitally and will definitely be buying the paperback as my go to resource for mineral nutrition.
Highly highly recommend this book if nutrition interests you, and if you care about living happy healthy lives it’s essential today to understand that the current environment we’re living in does not fit the nutritional needs of our species and we’re witnessing devastating consequences that we may not liken to nutrition yet is likely the cause. Almost 1/3 of Americans adults are on depression medication, upwards of 74% have insulin resistance. We don’t have SSRI & metformin deficiencies, perhaps our modern solutions are merely bandaids to treat the symptoms of disease but not the cause. And make trillions along the way.
October 18, 2021
A wonderful, informative book! I’ll keep this in my library till I die.
August 25, 2025
“Optimal ratio K/Na: 0.8/1.7
Zinc 40mg and copper 1mg
It’s important to balance the zinc/copper ratio and that means sourcing more than just muscle meat and eggs.”
Eating a high nutrient diet with low calories has been shown to reduce hunger and help with weight loss.”
Exercise increases zinc requirement
Molybdenum inhibits copper.
Optimal copper absorption in ileum and duodenum
Impetigo treatment: tincture of copper, zinc and camphor
Copper chloride and sodium salicylate to treat: rheumatic fever, rheumatoid arthritis, neck/back problems, and even sciatica.”
Chlorosis: anemia caused by IDA, causing pale, faintly greenish complexion”.
The absorption, export, and transport of iron requires copper. Many issues that are thought to be caused by IDA may actually be caused by copper deficiency.”
Copper deficiency is one of the few nutrient shortages that elevates cholesterol, blood pressure, homocysteine, adversely affect the arteries, impairs glucose tolerance, and promotes thrombosis.”
Magnesium: nature’s calcium blocker
Potassium consumption promotes salt excretion and helps people handle higher salt loads.
Salt restriction increases aldosterone, which promotes sodium reabsorption and potassium/magnesium excretion.”
Both too low as well as excessive iodine intake results in hypothyroidism, hyperthyroidism, and potentially autoimmune thyroiditis.”
Ingesting large doses of non-radioactive iodine like potassium iodide at doses of 13g and 65mg reduces the uptake of radioactive iodine.
Losing a lot of weight quickly makes it harder to keep the weight off.”
Refeeding with a predominately carbohydrate-rich diet has been shown to reverse changes in serum T3 and rT3 caused by fasting even when hypocaloric.”
Acutely raising leptin by eating some whole food carbs and spiking insulin can improve insulin sensitivity and weight loss.”
Restoring normal leptin levels normalizes blood sugar and insulin resistance.”
Abrupt intake of iodine after a period of deficiency such as with salt iodinating, can cause hyperthyroidism and raise thyroid antibodies, especially in young women.”
Supplemental selenium alleviates the toxic effects of excess iodine such as thyroid damage and thyroid hormone dysfunction.”
Two sodium ions are needed to bring one iodine into the thyroid gland and also into the breast tissue/milk. Selenium is needed to activate the thyroid hormones.”
Selenium supplementation without prior iodine replenishment may exacerbate hypothyroidism.
Selenium deficiency increases thyroid size and risk for goiter. Lower selenium levels are associated with increased thyroid volume and nodule formation.”
Selenium supplementation with antioxidants has been shown to improve episodic memory and semantic fluency in ages 45-60.”
Selenium detoxifies heavy metals.
Large doses of selenium in individuals without selenium deficiency may promote hyperglycemia and insulin resistance.”
Elevated copper with low zinc and magnesium is associated with an increased risk of CVD mortality.”
Hypothyroidism reduces zinc absorption in the intestine.”
Ferrous Iron supplements can reduce zinc absorption and lower plasma zinc levels.”
Zinc is absorbed more efficiently in smaller amounts vs larger doses. The best way to measure zinc deficiency is neutrophil zinc levels.
Iron deficiency anemia can be caused by copper deficiency.”
The idea that we need more iron comes from the food industry.”
Men and women fed diets low in copper, around 1mg/day, develop increases in blood pressure, cholesterol, glucose intolerance, and abnormal electrocardiograms.
Fructose consumption increases the need for copper and promotes copper deficiency.”
Best ways to dx copper deficiency: liver copper levels, leukocyte copper levels, RBC copper levels.
Much of the western population is deficient in micronutrients and in particular minerals.
A large percentage of the general population has a suboptimal level of at least one mineral in their body.
Hyperglycemia makes you burn through minerals while increasing their excretion.”
1 out of every 3 people in the US has at least 10 minerals that they are deficient in: boron, manganese, magnesium, chromium, calcium, zinc, copper, selenium, molybdenum
Drinking mineral waters improves mineral absorption by 40%-50% compared to food.
Zinc for leaky gut. Stop gluten and eggs.
Excess ammonia resulting from deficient manganese and potassium can overburden kidneys.
Sauna, sweating improve POP levels in fat tissue and blood, improve uremia.
Large acute doses of minerals tend to make the body increase urinary excretion or reduce their absorption.
People who exercise or sweat are prone to electrolyte imbalances. (Sauna, sunbathing, exercise) water, sodium, chloride, copper, chromium, selenium, iodine
If you are vigorously exercising or sweating without replacing minerals, you may find yourself in a vicious cycle of nutrient deficiencies, mild insulin resistance, increased srr to ess and enhanced cravings for salty/sugary junk foods.”
Detox minerals: magnesium, selenium, zinc, sulfur, manganese, molybdenum
Insulin resistance is like a cellular antioxidant defense mechanism against oxidative stress in absence of other antioxidant defense systems, such as MnSOD or glutathione.
A deficiency of copper in the body leads to iron overload, which can lead to manganese overload in tissues.
Olfactory tract—> manganese toxicity to brain
There can be a 10-100 fold difference in the amount of a micronutrient that prevents a Frank deficiency versus one that provides optimal health and longevity.
7 Macrominerals: calcium, chloride, magnesium, phosphorus, potassium, sodium, sulfur
10 Trace Minerals: chromium, cobalt, copper, flouride, iodine, iron, manganese, molybdenum, selenium, zinc
5 possibly essential trace minerals: boron, lithium, nickel, silicon, vanadium
When the body is deficient in a mineral, blood levels will be on the low-normal end and this would also be reflected in the hair.”
Inflammation: low zinc, iron, selenium in blood and hair. High copper even in deficiency.
Being over fed and undernourished is probably the biggest reason why people are suffering from chronic disease and early death.”
The more refined foods you eat, the more micronutrient depleted you become.
High insulin: lose calcium and magnesium. Reduce entry of magnesium and potassium into cell
Fertilizing crops with nitrogen, phosphorus, and potassium has led to declines in magnesium, zinc, iodine, and iron.”
Selenium reduces mercury toxicity.
Mineral status helps determine how resistant our cells are to inflammation and oxidative stress and how well they repair after damage has ensued.”
Magnesium deficiency: reduce glutathione levels. Increase risk of oxidative stress.
Insufficient micronutrient status results in poor ATP production in mitochondria.
Electrolytes are charged minerals in the body.
Primary insomnia: zinc, magnesium deficiency
Iron deficiency: anxiety, depression, social problems, behavioral abnormalities
Low-salt diets: raise TG, LDL cholesterol and lower HDL. Can cause insulin resistance.
Triage Theory by Bruce Ames: if you are deficient in a particular micronutrient it gets triaged where it is needed most for survival while non-vital functions suffer causing insidious diseases such as cancer, metabolic disorder, vascular calcifications.
Cooking protein-rich food like meat at high temperatures creates carcinogenic compounds called heterocyclic amines and polycyclic aromatic hydrocarbons which might be mitigated in the presence of adequate selenium.”
Superoxide can combine with NO to form highly reactive peroxynitrite. One of the most harmful oxidative stressors that occur.
Hyperglycemia impairs NO-mediated endothelial function.”
Selenium: important to fight viral infections
Premature aging: caused by damage to tissues from numerous factors and reduced cellular repair.”
A lack of salt can lead to magnesium deficiency which causes a loss of potassium.”
Increase NAD: involved with virtually all cellular processes and energy production. Deficiencies linked to aging and disease. Sauerkraut and kimchi have B vitamins and increase NAD+.
Fasting and calorie restriction: increase NAD+ and SIRT1 levels.
Exercise, heat exposure, and sauna: increase NAD+ and sirtuins
If your body has to store fat, it depletes NADPH and reduces its antioxidant capacity thus making you more vulnerable to oxidative stress and free radicals
Manganese and molybdenum: legume and nuts
By the time someone is diagnosed with having impaired glucose tolerance and/or impaired fasting glucose, they have already lost ~50% of their beta-cells that are needed to produce insulin.”
An abnormally high fasting blood glucose without any apparent reason should be deemed chromium deficiency until proven otherwise.”
Chromium picolinate 200mcg/d for 42 days can lower lipids.
Trivalent Chromium and (GTF) also contains glycine, glutamic acid, cysteine, and nicotinic acid. Enhances the activity of insulin.“
Polyphenolic herbs and spices like cinnamon have also been shown to improve insulin sensitivity together with chromium.”
Chromium can also be obtained from the use of stainless-steel cookware during cooking. Preparing fresh meat in food processor doubles chromium content.
Chromium supplementation has been shown to reverse corticosteroid-induced diabetes.”
Burning sulfur—> SO2–> reacts with atmospheric water and oxygen—> H2SO4 and H2SO3 or Acid Rain (sulfuric acid , sulfurous acid)
Most of the sulfur in our bodies is stored as glutathione in the liver and because inflammation depletes glutathione it will also deplete sulfur.”
Under low sulfur amino acid intake, protein synthesis is maintained at the expense of sulfate and glutathione synthesis.
Sunlight exposure triggering eNOS sulfate production increasing sulfate availability for heparin sulfate proteoglycan synthesis (HSPG) which buffers against glycation damage and coagulation.”
Eating cruciferous vegetables have been shown to raise glutathione S-transferase activity (phase II detox) which binds glutathione to a wide variety of toxic compounds for their elimination.” Sulphoraphane inhibits Histone Deacetylase
Higher protein intake during a caloric deficit promotes weight loss, helps to maintain more muscle, and keeps the metabolic rate up. (Compared to normal protein and low-fat).
Eat 1.0- 1.2g protein per pound of total body weight.
Loss of methionine promotes the greying of hair.”
Consuming excess sodium typically on top of a low potassium intake is associated with an increased risk of hypertension.”
Levels of bicarbonate in the blood work drop faster than blood pH levels and are a better marker of overall acid-base balance , as is urinary pH levels.”
Clear benefits have been shown with alkaline treatments in older men and women and in patients with stage 2 or greater kidney disease.”
Balance your animal food intake with some type of alkaline therapy: fruits/vegetables, alkaline waters/supplements
Long-term high protein diet without potassium citrate causes chronic low-grade metabolic acidosis and an increased loss of calcium and magnesium in the urine.”
A carnivore diet may not cause any skeletal issues especially if calcium/magnesium intake is adequate and/or if alkaline waters are consumed.”
Fruits and vegetables are the only foods that contains both potassium and bicarbonate forming substances giving them negative potential renal acid load. (PRAL)raisins, carrots, potatoes, lemon juice, apples, broccoli
Chronic salt restriction may cause internal starvation making the body raise insulin levels because insulin helps the kidneys retain sodium.”
Sodium bicarbonate and potassium bicarbonate lower blood pressure
Thiazide diuretics tend to reduce glucose tolerance and increase the risk of type 2 diabetes. Lowers serum potassium, which may be caused by urinary loss of magnesium and diuretic-induced hypokalemia reduces glucose tolerance by reducing insulin secretion.”
Potassium citrate may prevent kidney stones from forming and it also helps break down kidney stones.”
Cystatin C is one of the best ways to estimate kidney function as muscle mass, exercise and creatinine levels will not affect the results, unlike GFR. Normal is 0.6-1mg/L
High magnesium intake means less potassium is needed, as the former helps prevent potassium loss from the cell.”
Vitamin B6 with Magnesium increases its absorption rate and drives magnesium into cell.
Increases calcium and phosphorus promotes magnesium deficiency.
Magnesium deficiency can be present with normal serum magnesium levels.
Migraines: take 300mg magnesium 2x a day.
Increased calcium intake increases bone mineral density with or without vitamin D.”
Too much calcium reduces the bone growth stimulating effects of PTH.”
Low calcium intakes are associated with lower body weight and less weight gain.”
Excessive supplemental calcium can contribute to calcium overload, increasing urinary calcium excretion and possibly soft tissue calcification.”
Replacing milk with carbonated soft drinks high in phosphorus has been associated with a rise in bone mineral density loss and fracture risk”.
Drinking mineral waters is the most bioavailable form of getting natural magnesium.”
Water is a more bioavailabie source of minerals because they are dissolved and charged in the liquid, rather than bound to food particles.”
Drinking plain water dilutes the stomach acid. Chloride-sulfate and calcium-sodium mineral water improves chronic gastritis with increased acid formation. Mineral water improves dyspepsia.
Magnesium and sulfate-rich mineral water treats constipation. 1L/day sulfate-rich mineral water for 3 weeks.
Bicarbonate-calcium mineral water improves inflammation of the stomach lining.”
Sodium-bicarbonate mineral water with a meal reduces postprandial lipaemia compared to low mineral water. High bicarbonate mineral water lowers TG and VLDL
Low salt intake induces insulin resistance even in healthy subjects.
Anxiety or fear-induced sweating can make you lose trace minerals.
Mineral water with sodium bicarbonate helps with GI issues, metabolism, kidneys, and the urinary pathways.
Eating calcium rich foods like cheese, dairy, fish, broccoli can reduce the oxalate load in your body by providing calcium that can bind with oxalates in the gut.”
Rosemary infused water can improve cognition and cerebro- vascular health
68mg/kg of body weight of sodium to maintain a positive magnesium and calcium balance.”
Slowly consuming a salt solution (2300-2900mg sodium in 20-26oz water) over 60minutes starting 90-105 minutes prior to exercise is beneficial.
Sulfurous mineral water may protect against exercise-induced muscle damage and promote recovery.”
Excess consumption of plain water without minerals and fasting can cause mineral losses.
Sparkling or carbonated water provides CO2, which can be effective way to promote better oxygen levels throughout the body.”
Mineral waters offer high bioavailability of minerals when consumed with food.”
The body’s absorption of toxic metals such as lead and cadmium is inversely related to the concentration of calcium.”
To promote calcium absorption and keep calcium into bones, you need sufficient vitamin D and vitamin K2
Less than 30% of calcium ingested through food is absorbed.”
Chromium picolinate decreases TG, insulin, HOMA-IR, inflammation, and insulin resistance in patients with NAFLD.
Trivalent chromium is essential and beneficial for the body.”
Drinking a liter of silicon-Rich mineral water every day can speed up the removal of toxic aluminum from the body via the kidneys.
Soft water linked to higher levels of heart disease.”
Your fate is at always to some extent, influenced by the very nature of the structural rock upon which the community where you live was founded.”
The rates of stones formed in the bladder or urinary tract are also higher in areas that drink soft water.”
Zinc 40mg and copper 1mg
It’s important to balance the zinc/copper ratio and that means sourcing more than just muscle meat and eggs.”
Eating a high nutrient diet with low calories has been shown to reduce hunger and help with weight loss.”
Exercise increases zinc requirement
Molybdenum inhibits copper.
Optimal copper absorption in ileum and duodenum
Impetigo treatment: tincture of copper, zinc and camphor
Copper chloride and sodium salicylate to treat: rheumatic fever, rheumatoid arthritis, neck/back problems, and even sciatica.”
Chlorosis: anemia caused by IDA, causing pale, faintly greenish complexion”.
The absorption, export, and transport of iron requires copper. Many issues that are thought to be caused by IDA may actually be caused by copper deficiency.”
Copper deficiency is one of the few nutrient shortages that elevates cholesterol, blood pressure, homocysteine, adversely affect the arteries, impairs glucose tolerance, and promotes thrombosis.”
Magnesium: nature’s calcium blocker
Potassium consumption promotes salt excretion and helps people handle higher salt loads.
Salt restriction increases aldosterone, which promotes sodium reabsorption and potassium/magnesium excretion.”
Both too low as well as excessive iodine intake results in hypothyroidism, hyperthyroidism, and potentially autoimmune thyroiditis.”
Ingesting large doses of non-radioactive iodine like potassium iodide at doses of 13g and 65mg reduces the uptake of radioactive iodine.
Losing a lot of weight quickly makes it harder to keep the weight off.”
Refeeding with a predominately carbohydrate-rich diet has been shown to reverse changes in serum T3 and rT3 caused by fasting even when hypocaloric.”
Acutely raising leptin by eating some whole food carbs and spiking insulin can improve insulin sensitivity and weight loss.”
Restoring normal leptin levels normalizes blood sugar and insulin resistance.”
Abrupt intake of iodine after a period of deficiency such as with salt iodinating, can cause hyperthyroidism and raise thyroid antibodies, especially in young women.”
Supplemental selenium alleviates the toxic effects of excess iodine such as thyroid damage and thyroid hormone dysfunction.”
Two sodium ions are needed to bring one iodine into the thyroid gland and also into the breast tissue/milk. Selenium is needed to activate the thyroid hormones.”
Selenium supplementation without prior iodine replenishment may exacerbate hypothyroidism.
Selenium deficiency increases thyroid size and risk for goiter. Lower selenium levels are associated with increased thyroid volume and nodule formation.”
Selenium supplementation with antioxidants has been shown to improve episodic memory and semantic fluency in ages 45-60.”
Selenium detoxifies heavy metals.
Large doses of selenium in individuals without selenium deficiency may promote hyperglycemia and insulin resistance.”
Elevated copper with low zinc and magnesium is associated with an increased risk of CVD mortality.”
Hypothyroidism reduces zinc absorption in the intestine.”
Ferrous Iron supplements can reduce zinc absorption and lower plasma zinc levels.”
Zinc is absorbed more efficiently in smaller amounts vs larger doses. The best way to measure zinc deficiency is neutrophil zinc levels.
Iron deficiency anemia can be caused by copper deficiency.”
The idea that we need more iron comes from the food industry.”
Men and women fed diets low in copper, around 1mg/day, develop increases in blood pressure, cholesterol, glucose intolerance, and abnormal electrocardiograms.
Fructose consumption increases the need for copper and promotes copper deficiency.”
Best ways to dx copper deficiency: liver copper levels, leukocyte copper levels, RBC copper levels.
Much of the western population is deficient in micronutrients and in particular minerals.
A large percentage of the general population has a suboptimal level of at least one mineral in their body.
Hyperglycemia makes you burn through minerals while increasing their excretion.”
1 out of every 3 people in the US has at least 10 minerals that they are deficient in: boron, manganese, magnesium, chromium, calcium, zinc, copper, selenium, molybdenum
Drinking mineral waters improves mineral absorption by 40%-50% compared to food.
Zinc for leaky gut. Stop gluten and eggs.
Excess ammonia resulting from deficient manganese and potassium can overburden kidneys.
Sauna, sweating improve POP levels in fat tissue and blood, improve uremia.
Large acute doses of minerals tend to make the body increase urinary excretion or reduce their absorption.
People who exercise or sweat are prone to electrolyte imbalances. (Sauna, sunbathing, exercise) water, sodium, chloride, copper, chromium, selenium, iodine
If you are vigorously exercising or sweating without replacing minerals, you may find yourself in a vicious cycle of nutrient deficiencies, mild insulin resistance, increased srr to ess and enhanced cravings for salty/sugary junk foods.”
Detox minerals: magnesium, selenium, zinc, sulfur, manganese, molybdenum
Insulin resistance is like a cellular antioxidant defense mechanism against oxidative stress in absence of other antioxidant defense systems, such as MnSOD or glutathione.
A deficiency of copper in the body leads to iron overload, which can lead to manganese overload in tissues.
Olfactory tract—> manganese toxicity to brain
There can be a 10-100 fold difference in the amount of a micronutrient that prevents a Frank deficiency versus one that provides optimal health and longevity.
7 Macrominerals: calcium, chloride, magnesium, phosphorus, potassium, sodium, sulfur
10 Trace Minerals: chromium, cobalt, copper, flouride, iodine, iron, manganese, molybdenum, selenium, zinc
5 possibly essential trace minerals: boron, lithium, nickel, silicon, vanadium
When the body is deficient in a mineral, blood levels will be on the low-normal end and this would also be reflected in the hair.”
Inflammation: low zinc, iron, selenium in blood and hair. High copper even in deficiency.
Being over fed and undernourished is probably the biggest reason why people are suffering from chronic disease and early death.”
The more refined foods you eat, the more micronutrient depleted you become.
High insulin: lose calcium and magnesium. Reduce entry of magnesium and potassium into cell
Fertilizing crops with nitrogen, phosphorus, and potassium has led to declines in magnesium, zinc, iodine, and iron.”
Selenium reduces mercury toxicity.
Mineral status helps determine how resistant our cells are to inflammation and oxidative stress and how well they repair after damage has ensued.”
Magnesium deficiency: reduce glutathione levels. Increase risk of oxidative stress.
Insufficient micronutrient status results in poor ATP production in mitochondria.
Electrolytes are charged minerals in the body.
Primary insomnia: zinc, magnesium deficiency
Iron deficiency: anxiety, depression, social problems, behavioral abnormalities
Low-salt diets: raise TG, LDL cholesterol and lower HDL. Can cause insulin resistance.
Triage Theory by Bruce Ames: if you are deficient in a particular micronutrient it gets triaged where it is needed most for survival while non-vital functions suffer causing insidious diseases such as cancer, metabolic disorder, vascular calcifications.
Cooking protein-rich food like meat at high temperatures creates carcinogenic compounds called heterocyclic amines and polycyclic aromatic hydrocarbons which might be mitigated in the presence of adequate selenium.”
Superoxide can combine with NO to form highly reactive peroxynitrite. One of the most harmful oxidative stressors that occur.
Hyperglycemia impairs NO-mediated endothelial function.”
Selenium: important to fight viral infections
Premature aging: caused by damage to tissues from numerous factors and reduced cellular repair.”
A lack of salt can lead to magnesium deficiency which causes a loss of potassium.”
Increase NAD: involved with virtually all cellular processes and energy production. Deficiencies linked to aging and disease. Sauerkraut and kimchi have B vitamins and increase NAD+.
Fasting and calorie restriction: increase NAD+ and SIRT1 levels.
Exercise, heat exposure, and sauna: increase NAD+ and sirtuins
If your body has to store fat, it depletes NADPH and reduces its antioxidant capacity thus making you more vulnerable to oxidative stress and free radicals
Manganese and molybdenum: legume and nuts
By the time someone is diagnosed with having impaired glucose tolerance and/or impaired fasting glucose, they have already lost ~50% of their beta-cells that are needed to produce insulin.”
An abnormally high fasting blood glucose without any apparent reason should be deemed chromium deficiency until proven otherwise.”
Chromium picolinate 200mcg/d for 42 days can lower lipids.
Trivalent Chromium and (GTF) also contains glycine, glutamic acid, cysteine, and nicotinic acid. Enhances the activity of insulin.“
Polyphenolic herbs and spices like cinnamon have also been shown to improve insulin sensitivity together with chromium.”
Chromium can also be obtained from the use of stainless-steel cookware during cooking. Preparing fresh meat in food processor doubles chromium content.
Chromium supplementation has been shown to reverse corticosteroid-induced diabetes.”
Burning sulfur—> SO2–> reacts with atmospheric water and oxygen—> H2SO4 and H2SO3 or Acid Rain (sulfuric acid , sulfurous acid)
Most of the sulfur in our bodies is stored as glutathione in the liver and because inflammation depletes glutathione it will also deplete sulfur.”
Under low sulfur amino acid intake, protein synthesis is maintained at the expense of sulfate and glutathione synthesis.
Sunlight exposure triggering eNOS sulfate production increasing sulfate availability for heparin sulfate proteoglycan synthesis (HSPG) which buffers against glycation damage and coagulation.”
Eating cruciferous vegetables have been shown to raise glutathione S-transferase activity (phase II detox) which binds glutathione to a wide variety of toxic compounds for their elimination.” Sulphoraphane inhibits Histone Deacetylase
Higher protein intake during a caloric deficit promotes weight loss, helps to maintain more muscle, and keeps the metabolic rate up. (Compared to normal protein and low-fat).
Eat 1.0- 1.2g protein per pound of total body weight.
Loss of methionine promotes the greying of hair.”
Consuming excess sodium typically on top of a low potassium intake is associated with an increased risk of hypertension.”
Levels of bicarbonate in the blood work drop faster than blood pH levels and are a better marker of overall acid-base balance , as is urinary pH levels.”
Clear benefits have been shown with alkaline treatments in older men and women and in patients with stage 2 or greater kidney disease.”
Balance your animal food intake with some type of alkaline therapy: fruits/vegetables, alkaline waters/supplements
Long-term high protein diet without potassium citrate causes chronic low-grade metabolic acidosis and an increased loss of calcium and magnesium in the urine.”
A carnivore diet may not cause any skeletal issues especially if calcium/magnesium intake is adequate and/or if alkaline waters are consumed.”
Fruits and vegetables are the only foods that contains both potassium and bicarbonate forming substances giving them negative potential renal acid load. (PRAL)raisins, carrots, potatoes, lemon juice, apples, broccoli
Chronic salt restriction may cause internal starvation making the body raise insulin levels because insulin helps the kidneys retain sodium.”
Sodium bicarbonate and potassium bicarbonate lower blood pressure
Thiazide diuretics tend to reduce glucose tolerance and increase the risk of type 2 diabetes. Lowers serum potassium, which may be caused by urinary loss of magnesium and diuretic-induced hypokalemia reduces glucose tolerance by reducing insulin secretion.”
Potassium citrate may prevent kidney stones from forming and it also helps break down kidney stones.”
Cystatin C is one of the best ways to estimate kidney function as muscle mass, exercise and creatinine levels will not affect the results, unlike GFR. Normal is 0.6-1mg/L
High magnesium intake means less potassium is needed, as the former helps prevent potassium loss from the cell.”
Vitamin B6 with Magnesium increases its absorption rate and drives magnesium into cell.
Increases calcium and phosphorus promotes magnesium deficiency.
Magnesium deficiency can be present with normal serum magnesium levels.
Migraines: take 300mg magnesium 2x a day.
Increased calcium intake increases bone mineral density with or without vitamin D.”
Too much calcium reduces the bone growth stimulating effects of PTH.”
Low calcium intakes are associated with lower body weight and less weight gain.”
Excessive supplemental calcium can contribute to calcium overload, increasing urinary calcium excretion and possibly soft tissue calcification.”
Replacing milk with carbonated soft drinks high in phosphorus has been associated with a rise in bone mineral density loss and fracture risk”.
Drinking mineral waters is the most bioavailable form of getting natural magnesium.”
Water is a more bioavailabie source of minerals because they are dissolved and charged in the liquid, rather than bound to food particles.”
Drinking plain water dilutes the stomach acid. Chloride-sulfate and calcium-sodium mineral water improves chronic gastritis with increased acid formation. Mineral water improves dyspepsia.
Magnesium and sulfate-rich mineral water treats constipation. 1L/day sulfate-rich mineral water for 3 weeks.
Bicarbonate-calcium mineral water improves inflammation of the stomach lining.”
Sodium-bicarbonate mineral water with a meal reduces postprandial lipaemia compared to low mineral water. High bicarbonate mineral water lowers TG and VLDL
Low salt intake induces insulin resistance even in healthy subjects.
Anxiety or fear-induced sweating can make you lose trace minerals.
Mineral water with sodium bicarbonate helps with GI issues, metabolism, kidneys, and the urinary pathways.
Eating calcium rich foods like cheese, dairy, fish, broccoli can reduce the oxalate load in your body by providing calcium that can bind with oxalates in the gut.”
Rosemary infused water can improve cognition and cerebro- vascular health
68mg/kg of body weight of sodium to maintain a positive magnesium and calcium balance.”
Slowly consuming a salt solution (2300-2900mg sodium in 20-26oz water) over 60minutes starting 90-105 minutes prior to exercise is beneficial.
Sulfurous mineral water may protect against exercise-induced muscle damage and promote recovery.”
Excess consumption of plain water without minerals and fasting can cause mineral losses.
Sparkling or carbonated water provides CO2, which can be effective way to promote better oxygen levels throughout the body.”
Mineral waters offer high bioavailability of minerals when consumed with food.”
The body’s absorption of toxic metals such as lead and cadmium is inversely related to the concentration of calcium.”
To promote calcium absorption and keep calcium into bones, you need sufficient vitamin D and vitamin K2
Less than 30% of calcium ingested through food is absorbed.”
Chromium picolinate decreases TG, insulin, HOMA-IR, inflammation, and insulin resistance in patients with NAFLD.
Trivalent chromium is essential and beneficial for the body.”
Drinking a liter of silicon-Rich mineral water every day can speed up the removal of toxic aluminum from the body via the kidneys.
Soft water linked to higher levels of heart disease.”
Your fate is at always to some extent, influenced by the very nature of the structural rock upon which the community where you live was founded.”
The rates of stones formed in the bladder or urinary tract are also higher in areas that drink soft water.”
April 5, 2021
Impressed by the author's masterly handling of this complex subject. As a layman with little background in medical & physiological terms, this book presents a challenge to slog thru each section, yet the author never fails to reward with clear definitions, recommendations, and the reason why, mineral by mineral.
I do not believe there is any other book on the market that completely covers human mineral needs to the depth of detail as accomplished by James DiNicolantonio. The author provides clear guidelines and recommendations for sourcing minerals, emphasizing whole foods including Superfoods.
Highly recommended reading for those looking to understand their own mineral deficiencies and how to remedy shortfalls, and supplement through healthy eating.
I do not believe there is any other book on the market that completely covers human mineral needs to the depth of detail as accomplished by James DiNicolantonio. The author provides clear guidelines and recommendations for sourcing minerals, emphasizing whole foods including Superfoods.
Highly recommended reading for those looking to understand their own mineral deficiencies and how to remedy shortfalls, and supplement through healthy eating.
August 28, 2021
Large and densely packed book about essential minerals and trace minerals. A lot about complexity of dependencies between the minerals, impact of their low intake and overdose, expaining the optimal intake. Very scientific and highly recommended!
September 26, 2021
Extremely useful information that is routinely ignored or dismissed by Big Pharma and the medical field for obvious reasons! $$$$$$ There is no medication out there as powerful as proper nutrition and this book is a proper guide.
June 4, 2021
Good information
Many things I needed for good health earlier in life are in this book. I have already included many foods in my diet with good results.
Many things I needed for good health earlier in life are in this book. I have already included many foods in my diet with good results.
April 1, 2022
Really a great book with extensive content. My only issue, why the giant size of the book? Hard to hold and with 1.5 inch blank margins it just seemed unnecessary.
January 13, 2023
So much great info on minerals. I highly recommend. Easy to read and lots of great research sited!!
March 2, 2023
An incredibly detailed book that absolutely goes above my head but I will continue to reference for life.
December 11, 2023
Does doctors whom we consult know about this minerals ans vitamins? Because all they do is prescribing drugs to ease the symptoms not to fix the causes of the disease.
October 26, 2024
We need this
This book emphasizes the importance of a whole foods diet, exercise, protein and good water. Add to this reduction of toxins.
This book emphasizes the importance of a whole foods diet, exercise, protein and good water. Add to this reduction of toxins.
December 28, 2024
Reads just like a text book. Last chapter is gold.
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