I don’t like taking supplements either. So why do I recommend them?
Let’s talk about minerals, separate and distinct from vitamins, herbs, or enzymes. The need for most supplements isn’t really about deficiency; it’s about excess.
Most people are never taught that excess can cause deficiency.
Yes, some mineral shortages do occur because our soil has been depleted. That’s undeniable.
But in most cases, mineral deficiency is not from what’s missing, it’s from what’s overconsumed. Let’s explore how excess creates deficiency.
Calcium
Depleted by:
- High sodium intake, caffeine, alcohol, refined sugar, excess phosphorus (colas, meats),
- Stress, corticosteroids, antacids, low stomach acid.
- Oxidized seed oils interfere with vitamin K₂ activity and calcium transport, leading to calcium displacement from bone into soft tissues.
- Chronic inflammation from PUFAs increases urinary calcium loss.
Signs of deficiency: Muscle cramps, tingling in fingers or lips, brittle nails or bones, tooth decay, weak hair, insomnia, irritability, osteoporosis.
Best food sources: Sesame seeds, sardines with bones, dark leafy greens (collard, kale, bok choy), almonds, chia seeds, figs, tahini, broccoli.
Zinc
Depleted by:
- Refined sugar, alcohol, chronic stress, oral contraceptives, high copper, phytates in grains and legumes, heavy metal exposure.
- PUFA oxidation generates aldehydes that bind zinc-dependent enzymes (superoxide dismutase, DNA polymerase).
- High omega-6 intake lowers zinc bioavailability and raises copper–zinc imbalance.
- Processed foods cooked in seed oils are also typically zinc-deficient.
Signs of deficiency: Hair loss, slow wound healing, white nail spots, acne, low libido, poor immunity, loss of taste or smell, depression.
Best food sources: Pumpkin seeds, oysters, beef, lamb, crab, chickpeas, cashews, hemp seeds, eggs, mushrooms.
Iodine
Depleted by:
- Fluoride, chlorine, bromine, non-iodized salt, excessive raw cruciferous vegetables, lithium, radiation,
- Soy.
- Seed oils suppress thyroid hormone receptor sensitivity and increase lipid peroxidation in thyroid tissue, indirectly raising iodine requirements.
- PUFA-induced inflammation slows iodine uptake into the thyroid.
Signs of deficiency: Fatigue, cold intolerance, weight gain, dry skin, hair loss, goiter, brain fog, depression, slow heart rate, menstrual irregularities.
Best food sources: Seaweed (kelp, nori, dulse), iodized sea salt, wild fish, shellfish, eggs, yogurt, cranberries.
Magnesium
Depleted by:
- Stress, inflammation
- Caffeine, alcohol, refined sugar, fluoride, diuretics, PPIs, antibiotics, heavy sweating.
- PUFA oxidation elevates stress hormones (adrenaline, cortisol), which increase magnesium excretion.
- Inflammation damages ATP-magnesium binding, furthering intracellular depletion.
Signs of deficiency: Muscle cramps or twitching, palpitations, constipation, insomnia, anxiety, migraines, hypertension, fatigue.
Best food sources: Pumpkin seeds, spinach, Swiss chard, black beans, avocado, cacao, almonds, cashews, quinoa, figs.
Potassium
Depleted by:
- High sodium intake, diuretics, laxatives,
- Caffeine, alcohol, sugar surges, vomiting, diarrhea, stress, overtraining.
- High omega-6 fats promote insulin resistance, which impairs cellular potassium uptake.
- Processed seed-oil foods are sodium-heavy but potassium-poor, driving imbalance.
Signs of deficiency: Muscle weakness, irregular heartbeat, fatigue, tingling, constipation, irritability, dizziness, low blood pressure.
Best food sources: Avocados, bananas, coconut water, potatoes with skin, beets, white beans, spinach, apricots, squash, citrus.
Selenium
Depleted by:
- Poor soil, heavy metals, smoking, pollution, chronic infection,
- Inflammation, sulfur drugs, vegan diets.
- Selenium is required for glutathione peroxidase to neutralize lipid peroxides from oxidized oils.
- The more seed oils consumed, the more selenium is diverted to antioxidant defense rather than thyroid and DNA repair.
Signs of deficiency: Hair loss, pale nail beds, fatigue, poor immunity, thyroid sluggishness, brain fog, cardiomyopathy (severe).
Best food sources: Brazil nuts, sardines, tuna, eggs, turkey, sunflower seeds, mushrooms, oats, brown rice, spinach.
Trace Minerals (Copper, Manganese, Chromium, Molybdenum, Boron, etc.)
Depleted by:
- Refined foods, modern soil depletion,
- Chlorinated or fluoridated water.
- Chronic stress, heavy sweating, fasting, chelation therapy, acidic diet.
- PUFA oxidation damages intestinal mucosa and transporters that absorb trace elements such as copper, manganese, and chromium.
- Chronic inflammation and altered bile flow reduce mineral assimilation.
- Refining and bleaching of seed oils remove any natural trace minerals, providing zero mineral replenishment while contributing to a diet low in potassium and high in sodium.
Signs of deficiency: Fatigue, poor skin tone, dull hair, slow healing, mood instability, connective tissue weakness, poor blood sugar control, and immune decline.
Best food sources: Sea salt (unrefined), seaweed, sprouted grains, legumes, nuts, seeds, bee pollen, molasses, mineral-rich spring water, and bone broth.
Chlorine (Chloride)
Depleted by:
- Excessive sweating, vomiting, diarrhea, diuretics, adrenal exhaustion, very low-salt diets.
- Seed oil–driven adrenal fatigue and metabolic acidosis can increase chloride loss via urine and sweat.
- Processed foods with hydrogenated oils often use refined salt stripped of trace chloride partners (magnesium, potassium).
Signs of deficiency: Low stomach acid (poor digestion), fatigue, muscle weakness, dehydration, low blood pressure, and electrolyte imbalance.
Best food sources: Sea salt, celery, tomatoes, olives, seaweed, mineral water, fermented vegetables like sauerkraut and kimchi.
Sulfur
Depleted by:
- Low-protein or plant-deficient diets, refined foods, chronic inflammation, sulfur-depleting medications, and inadequate gut flora.
- Sulfur is required to repair oxidized lipids via glutathione synthesis.
- Chronic PUFA oxidation depletes sulfur pools in the liver and skin, contributing to sluggish detoxification, brittle hair, and joint pain.
Signs of deficiency: Brittle hair and nails, joint stiffness, slow tissue repair, dull skin, poor detox capacity, and low collagen integrity.
Best food sources: Garlic, onions, cruciferous vegetables (broccoli, cabbage, kale), eggs, fish, legumes, meat, MSM, mineral hot springs.
Seed Oils and Mineral Depletion Overview
Seed oils, even in small amounts, are high in omega-6 polyunsaturated fats (PUFAs), which oxidize easily and create lipid peroxides and aldehydes that damage cell membranes, enzymes, and transport proteins.
This oxidative stress and chronic inflammation increase the body’s demand for antioxidants and repair minerals while simultaneously impairing absorption and retention.
Seed oils deplete minerals by:
- 1. Increasing oxidative stress and inflammation.
- 2. Disrupting digestive absorption and enzyme function.
- 3. Raising adrenal and metabolic stress (which increases mineral excretion).
- 4. Providing zero mineral input while crowding out whole-food fats (butter, olive oil, coconut oil) that support absorption.
Mineral Deficiency & Depletion – Scientific Reference Appendix
Calcium balance
- Heaney RP et al. “Effects of caffeine on bone and calcium economy.” Am J Clin Nutr (2002).
- Devine A et al. “A longitudinal study of the effect of sodium and calcium intakes on bone density.” J Bone Miner Res (1995).
- Tucker KL et al. “Cola consumption and bone mineral density in women.” Am J Clin Nutr (2006).
Magnesium loss & stress
- Pickering G et al. “Magnesium status and stress: the vicious circle.” Nutrients (2020).
- Galland L. “Magnesium and stress: a clinical review.” J Am Coll Nutr (2010).
Potassium & sodium imbalance
- He FJ and MacGregor GA. “Beneficial effects of potassium.” BMJ (2001).
- Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academies Press (2005).
Zinc absorption inhibitors
- Gibson RS. “Zinc deficiency and human health.” Am J Clin Nutr (2012).
- Hambidge KM. “Bioavailability of zinc and phytate–zinc interactions.” Nutr Res Rev (2000).
Iodine displacement & thyroid interference
- Tonacchera M et al. “Thiocyanate, perchlorate, and nitrate interference with iodide uptake.” Endocrine Rev (2004).
- Zimmermann MB and Boelaert K. “Iodine deficiency and thyroid disorders.” Lancet Diabetes Endocrinol (2015).
Selenium & oxidative stress
- Brigelius-Flohé R and Flohé L. “Selenium and redox regulation.” Nutrients (2020).
- Steinbrenner H et al. “Selenoproteins and oxidative stress.” Free Radic Biol Med (2013).
- Bjørklund G et al. “Interactions between mercury and selenium in health and disease.” Environ Res (2017).
Alcohol-related mineral depletion
- Classen HG. “Magnesium and alcoholism.” Alcohol Clin Exp Res (1992).
- Sullivan J et al. “Zinc deficiency in alcoholic liver disease.” Am J Clin Nutr (1986).
Medication-induced depletion
- Hess MW et al. “Drug-induced nutrient depletion: mechanisms and evidence.” Pharmacotherapy (2021).
- FDA Safety Communication: “Proton pump inhibitors and hypomagnesemia.” (U.S. Food and Drug Administration, 2011).
Environmental & dietary excess
- Razzaque MS. “Minerals and human health: from deficiency to toxicity.” Nutrients (2025).
- Linus Pauling Institute. “Micronutrient inadequacies in the US population.” (lpi.oregonstate.edu, 2024).
Polyunsaturated seed oils & oxidative demand
- Yin H et al. “Mechanisms of lipid peroxidation and implications for cell injury.” Free Radic Biol Med (2011).
- Ingold KU et al. “Autoxidation of lipids and antioxidants.” Chem Rev (2017).
- Imai H and Nakagawa Y. “Biochemistry of phospholipid hydroperoxide glutathione peroxidase (GPx4).” Free Radic Biol Med (2019).
Heat, exercise, and sweat loss
- American College of Sports Medicine. “Exercise and fluid replacement.” Med Sci Sports Exerc (2007).
- Sawka MN et al. “Human water and electrolyte balance during heat stress.” J Appl Physiol (2005).
Mark Colafranceschi, D.C. • Licensed Chiropractic Physician – Arizona License #009154 • Scottsdale, Arizona