George Ferman

*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice* Minerals are one of the most important topics that need to be discussed since nowadays due to factors such as soil depletion, heavy metal exposure, herbicides, pesticides, antacids, endocrine disruptors and a lot of other things such as even phytic acid, a lot of people have some sort of mineral imbalance which is obviously a problem. Phytic acid for example, prevents the leaching of nutrients out of certain plants such as grains, legumes, dark leafy green nuts and seeds which need to be sprouted or slow-cooked in animal fats in order for some of the phytic acid to be removed otherwise it will bind (mainly to) calcium and magnesium in the digestive tract and thus entirely prevents their absorption.

Aluminum for example, messes (for the most part) up with the absorption of zinc, silicon, calcium, magnesium and is mostly found in deodorants, sunscreen, chemtrails, certain injectable medications, aluminum cans, tap water, aluminum cookware, food additives. Then we have mercury, which messes (again, for the most part) the absorption of iodine, vitamin E, zinc, selenium and is mostly found (given that you do not live near a coal mine) in large fish, amalgam fillings, certain injectable medications. But in general all heavy metals are a no no. Lead and cadmium for example mainly blocks/depletes manganese, iron, calcium (cadmium not so much though) and zinc. You can then talk about things such as sodium fluoride which is a powerful calcium chelator, displaces iodine and can be found mainly in tap water and hygiene products such as toothpaste. We also have things such as alcohol and diuretics, which deplete your electrolyte reserves. Then stress and excessive sweating can deplete all minerals (especially magnesium and zinc).

But being depleted of minerals can create many problems, since minerals are needed for: ● Thousands of enzymatic reactions ● Regulating our nervous system ● Detoxification ● Energy production ● Blood cell production ● Oxygen metabolism ● The utilization of vitamins ● Adrenal health ● Blood sugar regulation ● Thyroid health ● Gut health (HCL, antimicrobial and digestive enzyme production) ● Battling oxidative stress ● Immune function ● Hormone synthesis ● Cellular hydration of cells (controlling fluids inside and outside cells) ● Bone health ● Skin health ● Joint health ● Hair health ● Heart health ● Brain health and a lot more.

So in general, minerals are needed for everything and if we neglect their importance we can not expect to reach peak levels of health. There are two kinds of minerals: Number 1: Macro minerals which include things such as calcium, magnesium, potassium, sodium and sulfur. Number 2: Trace minerals/elements which include things such as copper, boron, iodine, cobalt, zinc, iron, selenium and manganese.

Now let’s break everything down the most basic and crucial functions and sources of minerals. 1)Magnesium Magnesium is the fourth most abundant mineral in the human body and assists more than 300 enzymes (enzymes, not enzymatic reactions, these two are different things) to carry out various chemical reactions in the body such as building proteins, strong bones, oxidative phosphorylation, glycolysis, blood pressure, muscle and nerve functions. Magnesium also acts as an electrical conductor that contracts muscles and makes the heart beat steadily. More than half of the magnesium in our body is stored in bones, and the remaining in various tissues throughout the body. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes. Now before starting to pop magnesium supplements, make sure that you've addressed the factors that lead to the depletion of Mg first. The main ones are: -Phytic acid -Stress -Aluminum -Alcohol -Diuretics The best sources of magnesium are: -Mineral water -Swimming in the clean ocean / sea etc -Some magnesium supplements that are not filled with toxic food additives -Organic beef heart

2)Copper Copper is an essential trace (key word: trace, so getting a lot of it will backfire) mineral found in higher concentrations in organs such as the liver, kidneys, brain and heart. The mitochondria depend on copper for energy metabolism and copper plays a key role in functions within the body such as: -Red blood cell production. -Iron absorption. -The regulation of heart rate and blood pressure. -The development and maintenance of connective tissue. -The production of SOD and ceruloplasmin. -Bone health (when a person has enough enough boron and copper in his system (besides calcium and its regulators obviously) there is a significant increase in bone density). -Hormone production. -Immune system maintenance and activation. -Brain development. -Oxygen metabolism. -Formation of collagen. In order to replenish copper, first make sure to avoid: -Inorganic iron -Sodium fluoride -Heavy metals -Supplementing with large doses of zinc (over 50mg for most forms) for a long period of time -Supplementing with ascorbic acid for a long period of time Now we don’t need that much copper and the best dietary sources for replenishing copper in the beginning are: -High quality shellfish -Glyphosate free bee pollen You can also do potatoes and a quality cacao if you don't have an issue with oxalates and it's tested for heavy metals.

3)Zinc Zinc is a trace mineral necessary for almost 100 enzymes to carry out vital chemical reactions that play a key role in: -The creation of DNA -Growth of cells -Building proteins -Healing damaged tissue -Supporting a healthy immune system -Digestion Zinc is also the primary factor in our ability to recycle vitamin C. In order to replenish zinc, first make sure to avoid: -Heavy metals -Phytic acid -Alcohol The best sources of zinc are: -Shellfish -Beef

4)Cobalt (or as i like to call it, the reason why even though taw milk is a banger, it's not a great B12 source). Cobalt is used in the body to help absorb and process vitamin B12, is a cofactor for the formation of thyroxine, it is necessary for the production of blood cells and is essential for the metabolism of carbohydrates (cobalt is part of the biotin-dependent Krebs cycle) and fats, helps the conversion of folate and aids in the repair of myelin shealth. Cobalt can activate some of the enzymes that zinc and manganese activate. In order to have enough cobalt just make sure to not be vegan or vegetarian and consume (don't over-consume) red meat.

5)Phosphorus (mentioned for educational purposes, meaning that you don't really have to worry about geting too little phosphorus). Having too much phosphorus in the body is actually more common than having too little. Next to calcium, phosphorus is the most abundant mineral in the body and these 2 work closely together. Phosphorus helps filter out waste in the kidneys and plays an essential role in how the body stores and uses energy. Phosphorus is needed for the growth, maintenance, and repair of all tissues and cells, and for the production of the genetic building blocks, DNA and RNA. Phosphorus is also needed to help balance and use other vitamins and minerals, including vitamin D, iodine, magnesium, and zinc. Raw milk has a decent calcium : phosphorus ratio.

6) Calcium Calcium is a mineral needed for bone and teeth formation, nerve function, regulating heartbeat and helping muscles to contract. About 99% of the body’s calcium is stored in bones and the remaining 1% is found in blood, muscle, and other tissues. The body gets the calcium it needs in two ways. One is by eating foods that contain calcium and the other is by drawing from calcium in the body. If one does not eat enough calcium-containing foods, the body will remove calcium from bones. Ideally, the calcium that is “borrowed” from the bones will be replaced at a later point. But this doesn’t always happen, and can’t always be accomplished just by eating more calcium if vitamin K2 and D levels are not optimal or the person eats large doses phytic acid. Calcium is crucial for thyroid health and when it is absent the stress hormone PTH rises. Calcium also stimulates LH and is thus a crucial mineral for androgen health. The best sources of calcium are: -Raw dairy -Bone broth/marrow -Eggshells -Maybe pearl powder But regarding eggshells and pearl powder, don't over do it since they do not have enough K2. Just keep them in mind if you have to restrict dairy for a bit (supplementing with some K2 would be a good idea at that time).

7) Boron Boron is a trace mineral (which means that once again an excess will backfire) that: -Helps our bodies metabolize vitamins and minerals. -Has a key role in bone health and brain health. -Lowers excessive estrogen and SHBG. -Boosts fee and total testosterone levels. -Can also extend the half life of vitamin D. -Supports the adrenals. -Helps the body retain and utilize other minerals such as magnesium and calcium. -Improves muscle coordination and muscle glycogen. -Improves sleep. The best dietary sources of boron are: -Prunes -Raisins -Avocados

8) Selenium Selenium is a trace mineral which is an essential component of various enzymes and proteins, called selenoproteins that help to make DNA and protect against cell damage and infections. These proteins are also involved in reproduction and the metabolism of thyroid hormones. Most selenium in the body is stored in muscle tissue, although the thyroid gland holds the highest concentration of selenium due to various selenoproteins that assist with thyroid function. In order to replenish selenium you must basically avoid heavy metals (especially mercury) and also not mindlessly supplement iodine. The best sources of selenium are: -Shellfish -Fin fish -Eggs -Beef -Turkey -Chicken

9) Iodine Iodine is crucial in order to make antimicrobial peptides, the health of our thyroid, Leydig cells and the function of the immune system. In order to replenish iodine, you need to make sure to avoid sodium fluoride. Foods such as quality oysters, quality shrimp and even some organic seaweed contain enough.

10)Sulfur Sulfur is the third most abundant mineral in your body, it is crucial for the health of your skin, hair, nails, tendons, ligaments and helps the production of glutathione. Dietary sources of sulfur include: -Free range/P.R eggs -Raw dairy -Garlic/onion

11)Chromium Low levels of chromium will increase blood sugar and increase the risk for a number of conditions from diabetes all the way to heart disease. Dietary sources of chromium include: -Organic organ meats -Shellfish -Potatoes (partly how the potato diet became so popular)

12)Manganese Manganese is a trace mineral which is both essential and potentially toxic (as with any other mineral). Manganese for example helps the body form: -Connective tissue -Bones -Blood clotting factors -Sex hormones -Plays a role in fat and carbohydrate metabolism -Calcium absorption -Blood sugar regulation -Supports fertility Manganese is a component of the antioxidant enzyme superoxide dismutase which helps fight free radicals (never neglect the oxidative stress aspect to diseases, mitochondria consume over 90% of the oxygen used by cells, they are especially vulnerable to oxidative stress), is necessary for normal brain and nerve function and is necessary for GnRH. The source of manganese that i recommend is maple syrup.

13/14)Sodium/Potassium Sodium is one of the body's electrolytes (minerals that the body needs in relatively large amounts and carry an electric charge when dissolved in body fluids such as blood). Most of the body’s sodium is located in blood and in the fluid around cells. The human body requires sodium to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals. Without enough sodium in your diet you will experience adrenal fatigue, gut problems, insomnia and ED (these are the first symptoms). Obviously do not go all the way to consuming 20 grams of sodium a day. Just do not drink too much water and salt your foods since the best source of sodium is of course sea salt. Avoid himalayan salt due to iron fortification. Potassium is an essential mineral that is needed by all tissues in the body and an underrated mineral regarding testosterone. Its main role in the body is to help maintain normal levels of fluid inside our cells. Potassium is the main electrolyte in the ICF, and it determines the amount of water inside the cells. Potassium also helps muscles to contract and supports normal blood pressure. Potassium is the third most abundant mineral in the body. The best sources of potassium are: -Avocados -Winter squash -Potatoes -Coconut water

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