If you hear the word minerals, you’re probably thinking about soil studies or rocks. Likely, potassium, magnesium, and calcium weren’t the first things that came to mind, and for a good reason. There isn’t much emphasis on minerals from traditional healthcare settings, practitioners, or media advertisements. Continue reading to understand why they truly are the unsung heroes in achieving vibrant health.  

Why do minerals matter?  

Simply stated, mineral deficiencies drive most chronic disease beginning at the cellular level. Minerals, vitamins, and enzymes work together at this level to produce many reactions in the body.   

Thousands of cellular reactions require minerals including:  

• Thyroid hormone conversion from T4 (inactive) to T3 (active) hormone  

• Converting vitamin D from storage form into active form   

• Insulin sensitivity and glucose utilization  

• Producing neurotransmitters such as serotonin and dopamine   

With sufficient levels, our body can perform the natural functions it was designed to do. This allows us to live energized, achieve hormone harmony, and maintain healthy sleep patterns. When mineral levels fall short of what our body needs, these cellular functions are rendered less effective.  

What causes mineral deficiency?  

Estimates show one in three Americans have at least ten mineral deficiencies. A few primary reasons why these exist include the following:  

1. Our food is depleted- The widespread use of pesticides and fertilizers in farming kills beneficial bacteria and binds minerals.  

2. Heavy metal competition- Metals including aluminum, mercury, and lead are more prevalent in our environment than in years past. Metals can occupy binding sites in the body where minerals should be. 

3. Stress- In the body, feeling stressed causes magnesium to be used more readily than it normally would.   

4. Inflammation- American’s high consumption of processed food places a higher demand on minerals to handle oxidative stress.  

What can we do to support mineralization?  

There are several things you can do to mitigate deficiencies and support healthy mineral levels:  

• Drink filtered water   

• Consume local and organic when possible  

• Avoid processed foods  

• Avoid exposure to heavy metals when possible 

• Find healthy ways to manage stress   

• Use an unrefined mineral salt  

• Work with a practitioner who uses mineral analysis testing  

Summary  

The concept of how minerals contribute to disease is not a popular topic. There is often a greater emphasis on managing symptoms and pharmacotherapy. However, their significance cannot be overemphasized as they are involved in most cellular processes your body performs daily. Research shows many individuals living in the United States are deficient in minerals. Luckily, there are many things you can do to support your body in maintaining adequate levels.  

References 

DiNicolantonio, J., Land, S. 2021. The Mineral Fix: How to Optimize Your Mineral Intake for Energy, Longevity, Immunity, Sleep and More.  

Kostov, Krasimir. 2019. "Effects of magnesium deficiency on mechanisms of insulin resistance in type 2 diabetes: focusing on the processes of insulin secretion and signaling." International journal of molecular sciences 20, no. 6, 1351. 

Pickering, Gisèle, André Mazur, Marion Trousselard, Przemyslaw Bienkowski, Natalia Yaltsewa, Mohamed Amessou, Lionel Noah, and Etienne Pouteau. 2020. "Magnesium Status and Stress: The Vicious Circle Concept Revisited" Nutrients 12, no. 12: 3672. https://doi.org/10.3390/nu12123672 

Uwitonze, Anne Marie and Razzaque, Mohammed S. 2018. "Role of Magnesium in Vitamin D Activation and Function" Journal of Osteopathic Medicine, vol. 118, no. 3, pp. 181-189. https://doi.org/10.7556/jaoa.2018.037 

What is Leaky Gut? 

The term "Leaky Gut" describes an increase in intestinal permeability. This means that the strong intestinal barrier has become compromised. The lining is made of tight epithelial cells with junctions in between. When these junctions become weak, they allow large molecules to pass into the bloodstream. This causes a variety of undesirable reactions in the body. 

What disrupts the Intestinal Lining? 

The things listed below contribute to an increase in permeability: 

• Alcohol 

• Frequent NSAID use 

• A diet high in processed food 

• Stress 

• Radiation and chemotherapy 

• Infectious organisms 

• High sugar diets 

• Prolonged or frequent antibiotic use 

• Genetically modified organisms (GMO) 

Signs and Symptoms 

Symptoms vary per individual, but can include any of the following: 

• Food intolerances 

• Bloating/gas 

• Changes in bowel patterns 

• Brain fog 

• Fatigue 

• Joint and muscle pain 

Other than undesirable symptoms, leaky gut can be associated with various medical conditions such as allergies and asthma, autoimmune conditions, irritable bowel syndrome, depression, anxiety, and metabolic syndrome. 

How does this affect the rest of our body? 

A leaky gut causes a generalized inflammatory response within the body. Some other impacts include those on immunity and mental health.  

The microbiome (community of organisms within our gut) produces approximately 70% of our immune cells. An imbalance in the bacteria paired with a compromised lining will result in a down-regulated immune system. 

Regarding mental health, there is direct communication between the brain and gut via the vagal nerve. This area of study, known as the gut-brain axis, has helped us to understand how the gut affects cognitive function. Many neurotransmitters, including 90% of our serotonin, are produced in the gut.  

Nutritional Intervention 

These are a few dietary measures to facilitate a healthy gut lining. 

• Eating plenty of fermentable dietary fiber helps provide fuel for microbes 

• Omega-3's help mediate inflammation 

• Glutamine is an amino acid that helps reduce inflammation 

• Collagen helps support the lining by healing epithelial tissue 

• Probiotics assist in replenishing healthy gut flora that contributes to a healthy gut lining 

Treatment 

Avoid known irritants to the gastric lining when able. Modifying diet and removing pro-inflammatory foods may be necessary. Supplements can be beneficial and are best recommended by a practitioner who understands this condition. Managing stress and routine exercise can both facilitate a healthier microbiome.  

Summary 

The concept of "Leaky Gut" may be new to you, but thanks to plentiful research there is a much better understanding of this topic. Since symptoms vary among individuals, it may take time to get an accurate diagnosis and treatment plan tailored to your needs. Working with a practitioner who has a deep understanding of this topic is beneficial. Once identified and proper treatment initiated, healing can be achieved. 

References

• Jenkins, T.A., Njuyen, J.C., Polglaze, K.E., Bertrand, P.P. (2016). Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis. Nutrition in Cognitive Function, 8(1), 56. https://doi.org/10.3390/nu8010056​

• Gao, W., Baumgartel, K. L., & Alexander, S. A. (2020). The Gut Microbiome as a Component of the Gut–Brain Axis in Cognitive Health. Biological Research for Nursing, 22(4), 485–494. https://doi-org.libproxy.usouthal.edu/10.1177/1099800420941923​

• Harvard Health Letter. (2016). Is an underlying condition causing your fuzzy thinking? [photograph]. Received from https://www.health.harvard.edu/mind-and-mood/is-an-underlying-condition-causing-your-fuzzy-thinking​

• Lifetime Omics. (2021) Omics-Gut-Brain-Axis. [photograph]. Received from  https://lifetimeomics.com/the-omics-gut-brain-axis-2/​

• MELETIS, C. D. (2018). The Leaky Gut/Allergy Catch-22: Underlying Trigger for Myriad Health Concerns. Naturopathic Doctor News & Review, 14(8), 1–5​

• Roth Chiropractic and Wellness center. (2015). Leaky gut syndrome. [photograph]. Received from https://rothwellness.com/alternative-therapies/leaky-gut-syndrome/​

• SAEED, M. M. (2019). Leaky Gut, Leaky Brain: Toward a New Model of Alzheimer’s Disease. Holistic Primary Care, 20(4), 1–9​

• Schenker, G. R. (2019). The Human Microbiome. American Chiropractor, 41(5), 40–45.​

• Shu XL, Yu TT, Kang K, Zhao J. (2016). Effects of glutamine on markers of intestinal inflammatory response and mucosal permeability in abdominal surgery patients: A meta-analysis. Experimental and Therapeutic Medicine. 12(6):3499-3506. doi: 10.3892/etm.2016.3799. ​

• Stewart, E. A. (2016). Leaky Gut Syndrome. Today’s Dietitian, 18(1), 46–53.​

• Tersigni, C., D’Ippolito, S., Di Nicuolo, F., Marana, R., Valenza, V., Masciullo, V., Scaldaferri, F., Malatacca, F., de Waure, C., Gasbarrini, A., Scambia, G., & Di Simone, N. (2018). Recurrent pregnancy loss is associated to leaky gut: a novel pathogenic model of endometrium inflammation? Journal of Translational Medicine, 16(1), N.PAG. https://doi-org.libproxy.usouthal.edu/10.1186/s12967-018-1482-y​

• The Institute for Functional Medicine. (2021). What is Functional Medicine?. [photograph]. Received from https://www.ifm.org/​

• Thomsen Ferreira, S. (2020). Eating to Heal a Leaky Gut. Today’s Dietitian, 22(4), 38–42.