The Essentials - Calcium, Magnesium, Iodine and Zinc
In this week’s episode, we continue our investigation of common nutrient deficiencies. We’ll be breaking down the vital importance of each nutrient, the flow-on effect a deficiency can have on the human body, and how it can be treated with a holistic support approach. This concludes our series on biochemical processes and will be followed by an explorative series on the emotional aspect of our health.
NOT JUST ABOUT YOUR GLASS OF MILK: CALCIUM’S FUNCTION
Calcium and magnesium go hand in hand. One of the simpler ways to understand their functions is to consider that magnesium is for relaxation (relief of muscle cramps), whereas calcium is for contraction. This has a wide and varied meaning throughout the body’s nervous system. Not only does calcium aid in the firing of the biochemical processes needed for muscle contraction of our arms and legs, but also the most important muscle of all - the heart. One of calcium’s other well-known relationships is with vitamin D and bone strength. Our skeletal systems are a reservoir-like source of calcium, with vitamin D being a critical factor in optimising the absorption of the nutrient. However, this reservoir can be drained, leaving weakened bones that are prone to stress fractures in young people and osteoporotic fractures in the older population. Deficiencies of calcium can often be linked to the previously mentioned relationships between the nutrient and magnesium or vitamin D. Magnesium and calcium need to be in a delicate balance: too much magnesium can mean lessened calcium in the body, with inefficient functioning of the contraction processes. If vitamin D is low, it can mean calcium is not as readily absorbed, leading to bone and tooth weakness. Medications play a large role in affecting the availability of calcium. Corticosteroids, such as ventolin or eczema creams, decrease inflammatory responses but also impair the uptake of calcium into the body and increase excretion. Statins and other medications that affect the gut and stomach acid levels can reduce the absorbed amount of digested calcium, while food intolerances (such as allergies to calcium-rich dairy products) can also mean lessened digested calcium. To ensure calcium is available for use in the body, not only should a calcium supplement be used, but it can be complemented by managing magnesium levels carefully and supporting absorption through a vitamin D supplement too.
EVERYONE SHOULD BE TAKING MAGNESIUM
Magnesium is necessary for over 500 metabolic reactions in the body. With such a heavy requirement, supplementing with magnesium can benefit almost anyone, and is heavily encouraged when needed. Magnesium has an essential role in managing the nervous system, hormone regulation, heart function, and cell processes (including DNA synthesis). This nutrient is stored within the muscles, much like calcium has a reservoir in the bones. Because of this, low magnesium is commonly associated with muscle cramping, and can be taken to alleviate the soreness. We are constantly using magnesium at a higher rate, due to a combination of factors including less nutrient density and increased daily activity. However due to the fact it has such a wide range of uses in the body, the symptoms can be just as widespread. From low blood pressure, to dizziness, and even mood swings, low magnesium can become a concern quickly. Whilst usually in healthy people magnesium levels stay relatively normal, medications can influence the amount available in the body. Any that interfere with the natural biochemical reactions can cause a loss, such as blood pressure medications, antidepressants, or oral contraceptive pills. Those who menstruate often will find their magnesium levels are lower, regardless of being on the OCP, due to the fact that progesterone and estrogen work in opposition to magnesium. This can then lead to severe PMS symptoms during menstruation as the hormones surge in response. Whilst sometimes chocolate cravings during a period can seem like a stereotypical myth, the reality is that dark chocolate is high in magnesium and therefore is a signal your body is lacking and searching for a new source. Migraine sufferers and those suffering from anxiety may also find symptoms are alleviated after taking supplements. Incorporating more magnesium-rich foods into the diet (provided that there are no underlying issues in the gut causing poor absorption) can also be a fantastic adjunct to supplementation, and can be found in foods such as spinach, some nuts, soy, avocado, bananas, and salmon. Most who take magnesium will find that there is some noticeable difference in their everyday life almost immediately!
SUPPLEMENTING IODINE CAN TURN YOUR SOUL BACK ON
Australians are surprisingly low in iodine, due to limited amounts in both the soil our food is grown in and the food itself. The USA, when faced with the same issue, made all table sat iodised to increase the levels in the population. Whilst Australia followed suit and iodised salt has previously had surges of popularity, it is waning as so many more salt options become available. Iodine is critical in managing thyroid function alongside the early development of children. When thyroid function is low, it can lead to low moods and weight gain, with the opposite true for excessively high function alongside sweating and racing heart and thoughts. Children can be slow to thrive and experience learning issues when not exposed to iodine early. Depression is highly linked to low iodine, and should always be considered as an adjunct supplement in a holistic healthcare routine, alongside psychological assistance. Women in particular are prone to low iodine levels, with the effect becoming increasingly negative in not just physical aspects, but emotional and mental too. As per some case studies from within our own clinic, we’ve frequently seen women who are shells of who they used to be, with low moods, low motivation, low libido, poor sleep, and just an overall lack of their usual personality. Iodine is used in many metabolic reactions throughout the body, and without it, the energy is produced sluggishly and therefore results in these symptoms. Whilst dietary sources such as fish and seaweed are rich in iodine, iodine supplements are available readily. Iodine solutions dispersed on the skin are initially bright yellow, and then the colour disappears as it soaks in - the faster it soaks in, the lower your iodine levels are. The positive effect of high iodine availability can be almost instantaneous as well! Women taking the supplement have regained their radiance even within a few days, as the cells function at their peak again.
REVEALING A ZINC DEFICIENCY CAN BE AS SIMPLE AS A TASTE TEST
Whilst iodine levels can be tested by observing how quickly an iodine solution is absorbed by the skin, zinc has another unique test available to determine the limits. An oral solution, when dropped on the tongue, should have a strong flavour to those with high zinc levels. Those with low levels will likely have minimal taste reactions to the solution. Oysters, which are high in zinc, can also induce the same test! Much like magnesium, zinc is critical for over 500 biochemical reactions. It is involved in the production and release of neurotransmitters (that aid with neurological signals across the body), stomach acid production and digestive abilities, alongside reproductive functions and hormone regulation. In traditional Chinese medicine, zinc is known as the defensive qi, the energy that aids in defending the body from the external environment. As such, zinc deficiency commonly presents in those with immune deficiencies and poor wound healing. Children often have low zinc, which can then present as poor emotional regulation and poor concentration, and other behavioural issues. Because zinc is critical in the digestive system, it can also mean children have stomach issues and poor digestion. Zinc is also critical in producing stomach acid. Low stomach acid can present as a decreased appetite in the morning, as the system is not functioning well enough for the body to send out the hunger hormone alerting the body of its need to eat. When consuming zinc-rich foods, it is important then to consider digestion too. Legumes and grains are high in zinc, but should be prepared in traditional ways to activate them, meaning soaking, boiling, and fermentation increase the likelihood of absorption. Vegetarians should also consider supplementing due to the same issue with a lot of common vegetarian food sources of zinc. Heavy metals are frequently ingested, such as mercury in fish, and are difficult to remove from the system and accumulate over time. Zinc aids in transporting heavy metals out of the system and freeing them from the body. Some other telltale physical signs of zinc deficiency include skin rashes, nail white spots, and flaky scalp psoriasis. As mentioned previously, those who take any medications that interfere with any of the zinc-based biochemical reactions in the body would highly benefit from supplementation.
MORE FROM LUMINOUS BODY
To listen to the entire Luminous Body podcast episode ‘Are You Deficient? How to Spot Common Nutrient Deficiencies: Calcium, Magnesium, Iodine, and Zinc’, you can play on Apple Podcasts or Spotify. For more inspiring stories and messages, head to the Luminous Body website or book a consultation with Dr Jaxson or Dr Hilary.