Better Nutrition June 2019

naturalREMEDY/HOLISTIC STRATEGIES TO HELP YOU FEEL BETTER
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Almost no one needs to supplement with
phosphorus. Good food sources include
sunflower seeds, raw milk, white beans,
tuna, broccoli, and eggs.
Sulfur. Sulfur naturally occurs in hot
springs and volcanic craters. It helps
relieves arthritis and muscle pain, and
bathing in a sulfur-rich pool of water
does wonders for you. Onions, garlic,
leeks, and cruciferous vegetables
contain a lot of sulfur. One supplement
that people commonly take to get
more sulfur in their diet is MSM
(Methylsulfonylmethane).
The Microminerals
(aka Trace Minerals)
* Iron. Iron is part of hemoglobin (found
in red blood cells) and is needed to carry
oxygen to the rest of the body. Iron is
important, but you can overdo it. Women
who are menstruating often need iron
supplementation. I never recommend
it for post-menopausal women or men,
neither of whom have any natural way
to get rid of excess levels of iron.
* Zinc. This powerful antioxidant has
a great deal to do with the proper
immune system function. Zinc is
mainly found in meats and fish. Most
multis contain at least 15 mg. Go higher
when you feel a cold or flu coming on.
* Iodine. When asked about the
importance of iodine, most people
think of the thyroid. But most thyroid
disease is Hashimoto’s thyroidosis, an
autoimmune disease, and Hashimoto’s
does not respond well to iodine
supplementation—in fact, excess
iodine can make it worse. I recommend
that you get your iodine from your
diet (seaweed, kelp) and leave the
supplements alone unless recommended
by a health practitioner.
* Selenium. Studies have shown that
populations who get a lot of selenium
tend to have lower rates of cancer,
which doesn’t prove anything by
itself, but is worth noting. Selenium is
believed to help chelate toxic compounds,
such as mercury. Selenium is another
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of those minerals that is diminishing
in the soil. You can get a great dose by
eating just three Brazil nuts a day.
Copper. Copper is found in a range
of foods, including nuts, seeds, legumes,
and even water. We need copper, but
more is definitely not better. Copper
has a synergistic relationship with zinc
and is elevated in a number
of conditions, so unless a
health practitioner has
recommended copper
supplementation, I’d
go with copper-free
multiples. Copper
overload may be much
more dangerous than
we thought.
Manganese. Manganese is
an important part of many enzymes,
and enzymes are critical to your
metabolic machinery. Manganese is
readily available from food—especially
plant foods—so most people don’t need
to supplement. Many multis have a decent
amount of manganese in their formulas.
Chromium. Chromium enhances the
action of insulin, which helps get sugar
out of your bloodstream and into your
cells. In this way, chromium works
much like certain “insulin-sensitizing”
medications such as Glucophage
(Metformin). It helps open the doors
of the cells so that insulin and sugar
can get in, reducing the burden of high
amounts of both blood sugar and insulin.
Research on chromium supplementation,
particularly for diabetics,
is mixed, but chromium definitely
has a place in carbohydrate/insulin
metabolism. Many people have gotten
good results with supplementation
of 200–1,000 mcg a day. It’s next to
impossible to get any real amount of
chromium from food.
Molybdenum. Molybdenum is known
as a “detoxifier” because it helps cleanse
the body of toxins, the accumulation of
which contributes to a host of conditions.
It’s also an essential part of some very
important enzymes. Most folks don’t
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Did You
Know?
Molybdenum plays a
key role in helping your
liver process iron; without
enough molybdenum, you
can develop iron-deficiency
anemia.
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need a standalone supplement of
molybdenum, which is found in legumes,
greens, and other foods. Caution: eating
sugar can deplete molybdenum stores.
Silicon/Silica. Silicon helps with the
maintenance and flexibility of bones
and joints and makes connective tissue
stronger. When it’s oxidized (i.e., when
an oxygen molecule attaches
to it), it becomes silica, which
is now widely called
“the beauty mineral”
because of its positive
effects on nails, hair,
and skin elasticity. Silica
also has a lot of internal
benefits such as boosting
immunity and supporting
arterial health. Silicon is found
in wine, beer, raisins, and a lot of
cereals. It’s also found in organ meats.
Boron. One of the most interesting
articles in the medical literature about
boron appeared in 2015 in the journal
Integrative Medicine. In a nutshell,
this neglected trace mineral—for
which there still is no RDA—is turning
out to be a nutritional powerhouse,
essential to important metabolic
operations. Notably, it plays a key
role in making strong bones. It’s also
helpful for wound healing, boosting
vitamin D levels, and the regulation
of sex hormones. One of the best food
sources of boron is raisins.
product
PICKS
Life Extension
Extended-Release
Magnesium
Trace Minerals
Research
ConcenTrace
Trace Mineral Drops
Flora
FloraSil
Jonny Bowden, PhD, CNS, is a board-certified nutritionist and the best-selling author of 14 books. His latest is Smart Fat: Eat More Fat, Lose More Weight, Get Healthy Now
(written with Steven Masley, MD). Visit him at jonnybowden.com.
22 • JUNE 2019