Minerals in Motion - "Everything is connected"

I was inspired to do this post because I have noticed I have been saying, "Everything is connected". I truly believe that in order to be the healthiest versions of ourselves we need to practice being mindful of each factor contributing to our health, including what we eat, how much we sleep, and stress management just to name a few. This can sometimes be noted as a holistic approach or a "Whole" approach, meaning the whole human.

If we zoom out to see the BIG picture, this looks like if you don't get y

our unique needed hours of sleep for one night, then the next day you could be in a poor mood. This poor mood can lead to making choices with your food intake that you may not have chosen for yourself when you are in a good mood and well-rested. Your food intake can then lead to increased sugar consumption, which can then lead to high energy following crashes, which in turn can cause poor stress management coping skills. It's all connected.

Now I want to zoom in, on a very tiny microscale. Minerals in our bodies have many functions. But did you know that they communicate very closely and work together in many different ways? Here are some examples I noted for you:

Magnesium is important for every organ and function in the body!  One of the key functions of magnesium is nerve transmission/muscle contraction communication with calcium. Facilitating DNA synthesis, energy production, heart, muscle, kidney, teeth, and bone health are just a few more of magnesium regulatory functions. Magnesium is needed to activate vitamin D, which leads to calcium and phosphate homeostasis (Your body's happy/normal set point).  Overall, Magnesium is important to regulate nutrient levels of calcium, copper, zinc, vitamin D, and potassium. Some food sources of magnesium include dark leafy greens, nuts, and beans.

Calcium is the most abundant mineral in our body. Close to 99% of the body's calcium is stored in bones and teeth, and 1% is found in blood and other tissues.  It works closely with vitamin D, magnesium, vitamin K, and phosphate. Calcium binds to calbindin for absorption into the cells, for use. Vitamin D is needed for calcium absorption. Vitamin D levels increase calbindin, therefore increasing calcium absorption. Vitamin D is essential in regulating calcium and phosphate homeostasis. (Refer to my blog post about Vitamin D if you want to know more!) A few important functions of calcium include supporting bone density, suppressing Parathyroid hormone (PTH), teeth support, and Nerve function. Calcium also works with vitamin K in bone mineralization through calcium metabolism, and both Vitamin K and Calcium function as blood clotting regulators. Calcium and phosphorus work as opposite offenders to maintain homeostasis. This means that when calcium is high, phosphorus is low, and vice versa. When trying to maintain regular absorption of calcium some foods to avoid are oxalates, and phytates because these can inhibit some calcium absorption.

Phosphorus and phosphate are referring to the same nutrient, if you didn’t know. This nutrient works synergistically with calcium and is crucial for vitamin D metabolism (mentioned above). 

Zinc is another mineral that has various functions in the body, including DNA/RNA creation, and enzyme function (proteins) as well as central nervous system function, bone homeostasis, wound healing, taste acuity (important for cancer patients), and insulin sensitivity.  When the body is working properly, zinc exists opposite of copper and iron. Meaning, when zinc is high, copper and iron are low. Zinc reduces the amount of copper your body can absorb. When focusing on your zinc absorption some foods to be aware of are phytates because they block zinc from being absorbed properly, and avoid copper and iron.  

Iron is required for oxygen transport, ATP (our body's primary energy currency), and enzymes. A little less than 66% is found in our red blood cells, 25% is found in iron storage (known as ferritin) and 15% is found in myoglobin, our muscle tissue. Iron exists mainly as heme protein compounds known as hemoglobin, which is found in our blood, and myoglobin, which is found in muscle. You can consume iron in either heme or nonheme form. Heme form has higher bioavailability (the body's ability to absorb and use the nutrient) compared to nonheme.  Food sources for heme sources of iron include animal products like meat, poultry, and fish. Nonheme sources include cereals, pulses, legumes, fruits, and veggies. If you are interested in consuming more iron be aware of calcium, phytates, oxalates, and polyphenols (specific antioxidants) called tannins that are found in coffee and tea as they inhibit iron absorption. Instead, focus on increasing vitamin C-rich foods such as citrus fruits and tomatoes. This works because Vitamin C forms a water-soluble complex with iron that enhances the absorption of iron.

Copper is another essential mineral that is required for iron absorption, and supports enzymes that help fight against cancer-causing cells and cardiovascular health. Calcium also works alongside magnesium for immunity support, nerve function, and energy metabolism. If you are watching your copper levels, be aware of phytates and zinc as they can block absorption of copper.

Oxalates inhibit the absorption of calcium and iron. They are found in raw spinach, rhubarb, dried beans, sweet potatoes, and chocolate. You can decrease the amount of oxalates by cooking your raw leafy greens.  

Phytates inhibit the absorption of zinc, calcium, iron, and copper. They are found in whole grains and legumes.

 Here's a simple diagram to summarize.

Again, I created this to illustrate that everything works together. When one thing is off, it can cause a ripple. Instead of getting caught up in the knitty gritty facts above, if you focus on starting wherever YOU are at and increasing your vegetable and fruit intake, increasing your movement (whatever that looks like for you) making sleep a priority, and learning more about stress management tools that work for you, you are on the right track!

References

Abbaspour N, Hurrell R, Kelishadi R. Review on iron and its importance for human health. J Res Med Sci. 2014 Feb;19(2):164-74. PMID: 24778671; PMCID: PMC3999603.

Brzozowska A. Interakcje zelaza, cynku i miedzi w organizmie zwierzat i człowieka [Interaction of iron, zinc and copper in the body of animals and humans]. Rocz Panstw Zakl Hig. 1989;40(4-6):302-12. Polish. PMID: 2700243.

Daniel D Bikle, Vitamin D: Newer Concepts of Its Metabolism and Function at the Basic and Clinical Level, Journal of the Endocrine Society, Volume 4, Issue 2, February 2020, bvz038, https://doi.org/10.1210/jendso/bvz038

JOAN L. CADDELL.A Hypothesis: The Role of Magnesium and Possibly Copper Deficiency in the Pathogenesis of the Adult or Acute Respiratory Distress Syndrome (ARDS) as it Occurs in Infants, Children, and Adults.Pediatric Asthma, Allergy & Immunology.Jan 1993.195-206.http://doi.org/10.1089/pai.1993.7.195

Khazai N, Judd SE, Tangpricha V. Calcium and vitamin D: skeletal and extraskeletal health. Curr Rheumatol Rep. 2008 Apr;10(2):110-7. doi: 10.1007/s11926-008-0020-y. PMID: 18460265; PMCID: PMC2669834.

National Research Council (US) Committee on Copper in Drinking Water. Copper in Drinking Water. Washington (DC): National Academies Press (US); 2000. 2, Physiological Role of Copper. Available from: https://www.ncbi.nlm.nih.gov/books/NBK225407/

Uwitonze AM, Razzaque MS. Role of Magnesium in Vitamin D Activation and Function. J Am Osteopath Assoc. 2018 Mar 1;118(3):181-189. doi: 10.7556/jaoa.2018.037. PMID: 29480918.