Are you always tired and have low energy levels? Do you deal with constipation? Do you struggle with sleeping and insomnia? Are you struggling with maintaining good blood sugars?

If you answered yes to any of these questions then this is a post that might help you! Many of the symptoms you are experiencing could be improved with the addition of minerals.   

What are minerals?

Minerals are an essential component of all forms of life. They are found in abundance in nature and are necessary for our bodies to develop and function normally. There are too many critical functions of minerals to go into detail on all of them here but some main ones to remember are that minerals help: 

1. Produce energy

2. Make and signal hormones 

3. Create enzymes that are used as catalysts for thousands of reactions in the body 

We get most of our minerals through the foods we eat and drink. Unfortunately, in our busy and stressful lives, we may not be getting enough for optimal health. This is because the quality of most of the food we eat is lacking in nutrients and many people drink filtered water which can remove some of the minerals we need. Stress and inflammation are big-time mineral depleters, meaning that when we are in a constant state of ‘fight’ mode in the fight-or-flight response we actually need MORE minerals than our baseline. 

What foods or supplements should I consume? 

Let’s take a step back and go through a brief biology lesson. Plants get their minerals from the environment they grow in, and animals get their minerals from the plants and other organisms they consume. Sadly, our soils are not as rich with minerals as they once were and farming practices, like pesticides and non-grazing animals, can further deplete the minerals in our food supply. This is why, when possible, it is best to choose organic meat and produce and invest in high-quality foods to get the most bang for your buck nutritionally. Animal proteins, vegetables, fruits, dairy, coconut water, molasses, and salt are all great sources of the key minerals you need for optimal thyroid health. Remember, minerals from food sources are the best choice but sometimes you need just a little more support with the help of supplements.  

Which minerals should I prioritize? 

You should consume an adequate amount of all minerals but the ones that are most important to thyroid health are magnesium, sodium, and potassium. These three are so important for our health and are ones that we need in larger quantities compared to other minerals!

Sodium 

Sodium often gets a bad reputation. We hear that ‘sodium is bad for us’ when in reality our bodies need sodium to properly function! The problem is that most people get their sodium from highly processed convenience foods and restaurant meals, which are not only rich in sodium but also refined carbs and added sugar.

Functions of Sodium

• Regulates blood pressure

• Maintains fluid balance

• Maintains pH

• Supports blood sugars

  Good Sources of Sodium

• Real salt (Redmond’s Real Salt)* or sea salt

• Dairy

• Fermented foods

• Bone broth

*Real sea salt is recommended for additional trace minerals. If you use sea salt and have hypothyroidism, be sure to consume iodine foods including shrimp, cod, dulse flakes, seaweed, other seafood, and dairy. 

Potassium 

Potassium and sodium go hand in hand and together support several functions. 

Functions of Potassium

• Maintains fluid balance

• Maintains pH

• Regulates blood pressure

• Helps heart contract

• Sensitizes cells to thyroid hormones

Good Sources of Potassium

• Potatoes

• Cream of tartar

• Winter squash

• Tropical fruits

• Avocado

• Animal proteins

• Coconut water

• Aloe vera juice

Magnesium

If I could pick one overlooked super mineral it would be magnesium. It’s involved in several hundred processes in our body, more than 300 to be exact! It is also the first mineral to be depleted in response to stress. 

Functions of Magnesium

• Helps insulin sensitivity

• Energy production

• Relaxes muscles

• Supports digestive health

• Helps with detoxification 

• Supports sleep

Good Sources of Magnesium

• Pumpkin seeds

• Chia seeds

• Coconut water

• Leafy vegetables

• Bone broth

• Squash

• Beans

• Seafood

• Cacao

One of my favorite ways to get in a larger dose of minerals is through a “mineral drink” or “mineral mocktail”. Here is a great go-to DIY mineral mocktail drink to help get these important minerals:

• 1/4 tsp sea salt

• 1/2 tsp cream of tartar (potassium)

• 1/2 scoop magnesium powder (Seeking Health Magnesium Malate is what I use) 

• 2-4 oz orange or pineapple juice

• 4+ oz water

• optional to add a few ounces of coconut water for added potassium

Here are a few products I would recommend for a little extra boost of minerals or a done-for-you option. I would also add Seeking Health’s Optimal electrolyte mixes.

• LMNT - get a free sample pack with purchase when you click the link. This is a higher sodium product and I like to add additional coconut water for added potassium. My favorite flavor is the grapefrult!

• Adrenal Cocktail Mix by Jigsaw Health - This isn’t very yummy so I like to doctor it up with a fresh squeezed orange or TJs watermelon juice when it’s in season.

• Rayvi Mineral Powder - this is more potassium based so recommend adding additional salt to increase sodium.

• Magnesium Glycinate by Pure Encapsulations

• Optimal Electrolyte by Seeking Health

Minerals are an often overlooked nutrition recommendation that can be really beneficial when it comes to improving symptoms and thyroid health. I recommend starting slow and gradually increasing the amount you use for tolerance.

If you try any mineral drinks or find them to be beneficial, tag me with your drink on Instagram @thyroidnutrition.rd.

Mineral cheers to you!

Lindsay

**Like all other things, please be sure to consult with your physician if you plan to add in minerals, especially if you have any diagnoses or are on any type of medication.