My Top 5 Recommended Minerals for Fall

“You can trace every sickness, every disease and every ailment to a mineral deficiency.” Linus Pauling

Viral infections like Covid-19 have been in the public spotlight for the past several years. As a result, supplements like zinc have garnered much attention due to their antiviral properties that are touted by orthomolecular doctors, naturopaths, and nutritionists. In fact, it has been shown that zinc is a nutrient which helps to both prevent and successfully treat viral infections.

This fall, however, the threat of nuclear war has become a more dominant new worry for many Westerners. The Middle East conflict and the Ukraine-Russia war are just two serious situations that could escalate to the use of the atom bomb. It is conceivable that radioactive fallout from nuclear war could have devastating effects that not only lead to millions of deaths but to life threatening impacts on the immune system. Lifespans could be significantly shortened by the resulting cancers and other issues such as autoimmune diseases. Are there minerals that can help prevent this immune damage or at least lessen its impact?

What follows is a discussion about my favourite prevention oriented minerals for these very uncertain times.

Potassium Iodide

Used properly, this mineral can protect the thyroid gland from radiation damage. A nuclear war may release radioactive iodine into the air and negatively affect the thyroid gland. This could lead to various thyroid problems including thyroid cancer.

Potassium iodide is nonradioactive and can reduce the risk of thyroid damage. It is meant to be taken only during an emergency and not as a daily supplement. It works by blocking the absorption of radioactive iodine, as supplementation causes the thyroid to fill up with nonradioactive iodine. It needs to be noted that potassium iodide can only protect the thyroid but not the rest of the body. It only stops the thyroid from absorbing the radioactive iodine. Potassium iodide does not protect against external radiation exposure or other radioactive compounds.

The optimal time to take potassium iodide for maximum benefit is less than 24 hours before an expected exposure and up to 2 hours after the exposure. People below the age of 40 have a higher risk of developing thyroid cancer from radiation exposure, so they need to use larger doses than those over 40 who may not need to take any amount at all. It’s best to check with public health authorities about doses for those over age 40.

According to the FDA, the following guidelines for potassium iodide daily doses are as follows:
• Infants one month old and younger:
16 milligrams (mg)
• Children over one month old and up to age three: 32 mg
• Children over age three and up to age 12:
65 milligrams
• Adolescents over age 12 and up to age 18:
65 mg
• Adults age 18 and older: 130 mg
• Pregnant or nursing females: 130 mg

If you are unsure about the proper way of using this mineral supplement, check with a natural health care practitioner. Side effects are rare but may include: mild allergic reactions; skin rash; upset stomach; swollen salivary glands; metallic taste in the mouth; burning sensation in mouth and throat; soreness in your teeth and gums.
Potassium iodide should be available without a prescription and can be ordered from online retailers.

Selenium

Selenium is a mineral that’s important for your metabolism, immune system, and thyroid function. It’s available from many food sources in your diet. It has powerful antioxidant properties which work to prevent cell damage by free radical toxins from things like tobacco smoke, alcohol, and multiple pollutants. Ultimately, selenium helps protect us from heart disease and cancer.

In optimal amounts, selenium can help repair DNA damage and oxidative stress, boost the immune system and destroy cancer cells. It can lower the levels of inflammation markers in your body like CRP (C-reactive protein) and it can increase the levels of glutathione peroxidase, a powerful antioxidant. There is also evidence that selenium can help prevent mental decline as seen with Alzheimer’s disease, along with certain neurological conditions like Parkinson’s disease and multiple sclerosis.

Selenium is also very important for thyroid health. It can make a huge difference for the successful treatment of Hashimoto’s thyroiditis, an autoimmune form of hypothyroidism.
This trace mineral is also vital for enhanced immune function in fighting infections such as HIV, influenza, tuberculosis, and hepatitis C. Common conditions such as asthma could also be improved with optimal levels of selenium.

An excellent source of selenium in the diet is Brazil nuts. Beef and chicken liver, as well as seafood, are other good selenium sources. The following foods are the best sources of selenium:
• Oysters
• Brazil nuts
• Eggs
• Sunflower seeds
• Chicken breast
• Shiitake mushrooms

The selenium concentration of all plant food sources depends on the selenium content of the soils in which they are grown. An optimal daily dose for prevention of disease is 200 mcg. The upper tolerable limit of selenium is 400 mcg per day; above that, daily intake level could be toxic and even fatal. Selenium toxicity is rare but some side effects of excessive intake include hair loss, dizziness, nausea, vomiting, facial flushing, tremors, and muscle soreness.
Acute selenium toxicity can lead to serious intestinal and neurological symptoms, heart attack, kidney failure, and even death.

Magnesium (Mg)

Magnesium is an important and very useful mineral because it can affect mood, energy, sleep, exercise performance, blood sugar regulation and bowel health. Nuts and green leafy vegetables are good food sources.
Every cell in your body contains magnesium and needs it to function efficiently. At least 60% of your body’s magnesium is found in bone while the rest resides in muscles, soft tissues and fluids like the blood. It’s involved in over 600 biochemical reactions in the body including energy creation, protein formation, gene maintenance, muscle function and nervous system regulation. It is estimated that at least 50% of the population gets less than the recommended daily amount of magnesium.

This mineral improves exercise performance by helping to move blood sugar into your muscles and dispose of lactic acid which causes muscle fatigue. Magnesium can thereby increase muscle mass and power.
It can also optimize mood. Low levels are linked to an increased risk of depression. Stress depletes magnesium and increases susceptibility to depression.
Magnesium is important for blood sugar regulation so it could be helpful in addressing Type 2 diabetes. Magnesium supplements help enhance insulin sensitivity and could thereby improve blood sugar levels.
Magnesium plays an important role in heart health, blood pressure normalization and stroke prevention.

A low magnesium intake is linked to increased levels of inflammation and that can play a crucial role in aging and chronic disease. Adequate supplementation has been shown to lower the levels of C-reactive protein (CRP) and interleukin-6, two markers of inflammation.

Magnesium can both prevent and treat migraine headaches and thereby reduce the need for expensive migraine medications.
Premenstrual syndrome (PMS) is another common condition that responds nicely to magnesium supplementation. It can reduce the severity of menstrual cramps, bloating, depression and anxiety in PMS. Magnesium could also be important for women suffering from polycystic ovary syndrome (PCOS) and symptoms associated with menopause.

Bone health is another area of importance for magnesium. About 60% of magnesium in the body is found in bone so a deficiency can be associated with a higher risk of osteoporosis.
Magnesium is also important to prevent and treat various sleep issues such as insomnia. Magnesium regulates an important neurotransmitter involved in sleep called GABA (gamma aminobutyric acid). Magnesium together with GABA can help in many cases of chronic anxiety.

The recommended daily intake of magnesium for adults is 400 mg. You will always know when you are taking too much because excessive intake could cause loose bowel movements or diarrhea. For that reason, magnesium citrate is often recommended to treat chronic constipation in higher than 400 mg levels.

The best food sources of magnesium include: pumpkin seeds, chia seeds, flaxseeds, spinach, almonds, cashews, black beans, edamame, peanut butter, dark chocolate, brown rice, bananas, buckwheat, quinoa, avocado, tofu, almonds, mackerel, and halibut.

Magnesium supplements come in many forms and include magnesium citrate, bisglycinate, orotate, taurate, aspartate, threonate, malate and carbonate. Check with your natural health care practitioner to see which one is best for your individual needs.

Zinc (Zn)

One of the first books I ever read about nutrition was entitled “Zinc and Other Micronutrients” by Dr. Carl Pfeiffer. It opened my eyes to the importance of trace minerals. This mineral is required as a cofactor in over 300 enzymatic reactions in the body. People often use it as a lozenge when they have a ‘flu or cold to speed healing, and it has multiple other uses and benefits.

Zinc enhances immune function, works as an antioxidant and anti-inflammatory, stabilizes blood sugar levels, and supports skin, eyes, and heart health. Healthy growth depends on zinc. Deficiency of this trace mineral can cause decreased immunity as well as hair loss, poor appetite, diarrhea, vision problems like macular degeneration, weak memory (“no zinc, no think”) and slow wound healing.
Zinc may help keep blood sugar levels steady and improve your body’s sensitivity to insulin. Low zinc levels could be linked to impaired blood sugar levels and Type 2 diabetes.

Zinc supplements can help treat common skin conditions like acne. There are several types of zinc supplements including zinc gluconate, sulfate, citrate, picolinate and orotate. The best absorbed form is the picolinate but all are effective if taken in adequate amounts. The recommended daily dose for most adults is 15-30 mg but much higher doses are often recommended for specific conditions. Check with your health care provider for the best form for your individual needs.

Best zinc food sources include red meats, poultry, seafood, fortified breakfast cereals, nuts, seeds, legumes, and dairy products.
Very high doses of zinc can deplete copper and cause copper deficiency. If you take over 50 mg of supplemental zinc for extended periods of time (months), make sure you balance this with at least 8 mg daily of copper.

Chromium (Cr)

Chromium is important for optimal blood sugar control, diabetes control, weight management, heart health, and the prevention of high cholesterol levels. Brain health and insulin function are also aided by optimal chromium levels. Here we are only talking about trivalent chromium which is biologically active and not the hexavalent form which is toxic (as in the Erin Brockovich movie) and used only in industry.

Food sources of chromium include brewer’s yeast, many types of meat, potatoes and whole grains.

Common symptoms of chromium deficiency include: poor blood glucose control; weak bones and bone loss; low energy, fatigue; poor skin health; risk of high cholesterol and heart complications; low concentration and poor memory; worsened eye health; mood changes like increases in anxiety; changes in appetite; changes in weight; stunted growth and development; delayed time in healing wounds or recovering from surgery.

Recommended daily intakes of chromium for different ages are:
• Infants 0 to 6 months: 0.2 micrograms
• Children 7 to 12 months: 5.5 micrograms
• 1 to 3 years: 11 micrograms
• 4 to 8 years: 15 micrograms
• 9 to 13 years: 25 micrograms for boys, 21 micrograms for girls
• Teens 14 to 18 years: 35 micrograms for boys, 24 micrograms for girls
• Adults 19 to 50 years: 35 micrograms for men, 25 micrograms for women
• Women who are pregnant: 30 micrograms
• Women who breastfeeding: 35 micrograms

Much higher doses are recommended for people with diabetes or metabolic syndrome (200 – 1,000 mcg daily). Energy levels and brain health can be enhanced by adequate chromium intakes. Chromium picolinate is the most effective and best absorbed form of chromium and side effects are rare if at all.

Testing for Your mineral Levels

Over the years my experience has been that the best way to test for most of these mineral levels in the body is with hair mineral analysis. Blood testing for minerals may not be as accurate since blood tests cannot assess for the intracellular levels of the minerals. What is in the blood does not equate with what is inside the cells. Since hair is a projection of cells, it can more accurately show the intracellular mineral levels.
Your health care practitioner can perform this easy test for you by just taking a hair sample. Diet changes and supplement recommendations can be made based on the lab findings. CanAlt is one local laboratory that can perform this test on a hair sample. The test is also a good way of screening for toxic heavy metals like lead, aluminum, arsenic, cadmium, mercury and barium.
See https://www.canaltlabs.com/HairMineralAnalysis

REFERENCES
Potassium Iodide: https://www.healthline.com/health/potassium-iodide
Selenium: https://www.healthline.com/nutrition/selenium-benefits
Magnesium: https://www.healthline.com/nutrition/magnesium-benefits
Zinc: https://www.healthline.com/nutrition/zinc-supplements
Chromium: https://draxe.com/nutrition/what-is-chromium/
Hair Mineral Analysis: https://www.canaltlabs.com/HairMineralAnalysis
The Role of Minerals in Optimal Functioning of the Immune System https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8840645/
Diet and Health: Implications for Reducing Chronic Disease Risk: https://www.ncbi.nlm.nih.gov/books/NBK218735/