Frequently asked questions about minerals

Isn’t it Ionic? And other questions about minerals

What’s a macromineral? Do you need mineral supplements if you eat a healthy, wholefood diet? Find the answers to these and other questions.

Why do we need minerals?

Although they are essential nutrients needed every day, our bodies cannot produce minerals. They must come from food we eat or fluids we drink to support hundreds of biological processes.

We lose about two or three cups of body fluid per day just by living and breathing, sweating, urination and other bodily functions.

If our output is greater than our input, and we’re not taking in enough minerals or absorbing them properly, our bodies must take this mineral content from our cells, tissues, organs and eventually our bones.

This will eventually cause a mineral deficiency and health will be compromised.

Smiling woman taking liquid mineral supplements.
Our body cannot produce minerals – they must come from our food or water.

On a more positive note, if we can correct a mineral or other nutritional deficiency, common health problems can often be reversed, and we can lead healthier lives.

Frequently asked questions

Here are some questions we’re often asked about minerals, including why we need them, and how to incorporate them into your daily routine.

Isn’t it ionic?

Skybright ionic liquid minerals are naturally sourced, and the minerals are ionically charged and are in precisely the same proportion as healthy human fluids. They are in perfect electrical balance with one another, and it is the same formulation that we’d find if drinking water from a pristine mountain spring, which is packed full of natural minerals and elements.

The unstable ionic state allows the mineral to bond with water, enabling it to be absorbed by the body and supply it with nutrients.

Will they sink to the bottom?

They are ionic and colloidal, which means they are continually suspended in water, so they won’t sink to the bottom of the glass.

What are macrominerals and microminerals?

The macrominerals are calcium, phosphorus (phosphates), magnesium, sulphur, sodium, chloride and potassium. The body requires 100mg or more of these each day. The trace elements (microminerals or trace minerals), are required in much smaller amounts of about 15 milligrams per day or less, and include chromium, iodine, iron, molybdenum, selenium and zinc.

Woman slicing apples in kitchen.
If the minerals are not in the soils, they will not be present in the food we eat.

I eat a healthy, wholefood diet. Don’t I get enough minerals from my food?

Laboratory tests prove that the fruits, the vegetables, the grains, the eggs, and even the milk and the meats of today are not what they were a few generations ago.

This is due the declining quality of our soils in which our food is grown.

For decades, intensive farming has focused on production rather than nutrition. Minerals have been brought to the top of the soil, then washed away, leaving the soil depleted of natural minerals. Synthetic fertilisers are often used, containing macrominerals but few of the microminerals required for human health.

Minerals are constantly being depleted from the soil. If the minerals are not in the soils in the first place, they will not be present in the plants and therefore in the food we eat.

Therefore we need to replace, replenish and remineralise.

I take a multi-vitamin, is that enough?

Citric acid is added to our iron liquid mineral to enhance absorption, but there are no flavours, sweWe need to build a foundation of all minerals, not just the key vitamins and macrominerals such as calcium and magnesium.

Man holding glass of water with added mineral supplements.
Purified water is added, to make it a 100% bioavailable ionic liquid supplement.

Which minerals are we lacking here in New Zealand?

Iodine, selenium and zinc are known to be lacking in New Zealand soils. We know that our soils are low in magnesium.

Magnesium deficiency affects up to two-thirds of all adults in the USA, and up to 90% of the elderly aren’t getting their Recommended Dietary Intake (RDI) of magnesium.

woman holding water bottle. Add you minerals and sip throughout the day to enhance absorption.
Add the drops to your water bottle and sip throughout the day to help with absorption.

Are there any other ingredients or additives at all?

Citric acid is added to our iron liquid mineral to enhance absorption, but there are no flavours, sweeteners, preservatives, or additives used in any of our minerals.

Purified water is added, to make an ionic liquid supplement that is 100% bioavailable.

Our modern, busy lives place huge demands on our stores of vitamins and minerals.

What do they taste like?

They are highly concentrated, with a strong taste that’s not always pleasant. But you only need 1 or 2ml a day, diluted in a glass of water or juice. With iodine, it’s as little as two drops a day.

Diluting the drops into a large glass of water or adding to your water bottle and sipping throughout the day can negate this strong taste and make them even palatable – without making them any less efficient in the body.

Which mineral should I take?

We recommend a multi-mineral concentrate, which is high in magnesium but contains more than 70 minerals and trace elements that your body needs each day. Taken regularly, you can notice increased energy levels, improved immune system and digestive function, decreased brain fog, and better sleep.

Our busy lives place huge demands on our stores of vitamins and minerals.

The harder we push ourselves, the more we need. In times of stress, our body uses more vitamin B, vitamin C and magnesium and zinc in particular. Most of us can benefit from more of these nutrients in our diet.

Can I take them together?

Yes, you can take multiple liquid minerals at the same time in the same glass, there are no interactions. It is recommended to take Iodine and Selenium together as Selenium helps with the absorption of Iodine.  We of course have Concentrated Mineral Drops the ultimate multi-mineral supplement, which has more than 70 minerals and elements that are taken together.

Do they contain heavy metals?

Our mineral supplements are free of synthetically produced compounds or deadly heavy metals. The raw ingredients for all minerals come from our suppliers with a CoA (Certificate of Analysis) and are tested for purity and heavy metals.

Our minerals are compliant with European Pharmacopoeia (Ph Eur), United States Pharmacopoeia (USP) and Food Chemicals Codex (FCC). Each batch is fully tested and verified to comply with these standards. As such we can confirm that heavy metals meet the requirements of the test.

As with all other ingredients, packaging, and raw materials, these are checked by our QA team.

Man filling glass of water from kitchen tap
Many of us drink filtered water, which keeps the nasties out, but also the important trace elements. 

The minerals are then manufactured in a GMP facility using a proprietary process that transforms pure mineral crystals into a fully hydrated 100% bioavailable liquid ionic supplement. They are not tested after manufacture, but retention samples are taken.

Can I take more than one, such as zinc and magnesium, at once?

Yes, you can take both together at once in a glass of water.

In fact, certain minerals are best taken together, such as iodine and selenium, as selenium enhances the absorption of iodine within your body.

Taking a multi-mineral supplement, which contains macrominerals such as magnesium and sodium, as well as microminerals and trace elements such as zinc and selenium, can be the best way to stay in balance and prevent mineral deficiencies.

Do I keep them in the fridge or the cupboard?

There is no need to keep them in the fridge, as they contain no bacterial growth, and do not lose potency over time. Minor crystallisation may occur, but this doesn’t affect the safety or efficacy of the product.

Keep them in a cool, dry placed like a kitchen cupboard. The amber glass bottle will help protect them from sunlight too.

Can I add them to my food?

With most minerals, adding them to your water bottle in the morning and sipping it throughout the day is the best way to enhance absorption and maintain a good mineral balance.

You can add them to water, or juices, teas, smoothies and even foods such as porridge or risottos. This can help disguise the taste and enable you to make them part of your daily routine.

Women drinking liquid mineral supplement while working on computer.
An ionic liquid mineral supplement is the best way to ensure absorption.

Can I apply them topically?

Many minerals can be applied topically. Magnesium can assist with muscle soreness and zinc is well-known for wound healing for example.

We recommend taking them internally to take advantage of the bioavailability and absorption into the bloodstream, that can supply the nutrients to all parts of the body. For example, magnesium is responsible for more than 300 enzyme reactions, and plays crucial roles in the health of our heart, muscles and brain.

What time of day should I take them?

With most minerals, adding them to your water bottle in the morning and sipping it throughout the day is the best way to enhance absorption and maintain a good mineral balance. 

Or you could take them at mealtimes, breakfast, lunch, and dinner. Think of them as one of your food groups, like raw fruits and vegetables, nuts, seeds, grains, and protein.

Having a good mineral balance and optimal gut health can help you absorb more vitamins and other nutrients from your food.

Ideally, we should be getting it from our water as well, although the water we drink is often filtered, which keeps the nasties out, but also the important trace elements.

Taking magnesium at night can often alleviate leg cramps and can lead to a more restful sleep. When talking iron supplements, leave a two-hour gap after coffee as this can affect absorption. (See below.)

What do I need to know absorption and bioavailability?

Absorption is key to maximising the benefits of mineral-rich foods and taking supplements. Your body mostly absorbs minerals in the small intestines.

As food passes through, minerals are absorbed into the bloodstream through the walls of the intestines.

This transfer can only occur if the minerals are ionically charged. Therefore, an ionic liquid mineral supplement is the best way to ensure absorption throughout the body.

Can caffeine decrease iron absorption?

When you eat foods that are high in iron or take an iron supplement, avoid taking it with coffee, tea, eggs, dairy, and soybean products, as these can reduce the amount of iron that is absorbed into your system.

It’s best to leave a two-hour gap after coffee, to ensure maximum absorption.

How much elemental zinc is there in Skybright Zinc Liquid Mineral?

Our zinc contains 15mg zinc sulphate per 2ml. Zinc sulphate contains 23% elemental zinc, so 3.45mg of our 15mg is elemental zinc.

Is it Potassium Iodide, or is it like Lugol’s?

Our iodine contains potassium iodide only, along with purified water.

Have another question for us?

If you have any further questions regarding the use of minerals or queries relating to a specific product, we’d be happy to help. Send us an email, phone us on 0800 200 707 or message us on Instagram, Facebook or Twitter.

Disclaimer
The information in this article is not intended as a medical prescription for any disease or illness. Nothing stated here should be considered medical advice. Use as directed. If symptoms persist, consult your healthcare professional. 


Get back into balance with Potassium

Get back into balance with Potassium

Potassium is the most important dietary electrolyte. We require huge amounts compared to other nutrients. Potassium is necessary for a regular heartbeat and the maintenance of normal blood pressure. It helps regulate the electrolyte balance in our cells, maintain an optimal acidity (pH), and deliver blood glucose into our cells to convert to energy.

We source most of our potassium requirements from our diet. The body is able to absorb potassium from a wide range of foods, especially fruit and vegetables, carbohydrates, and even drinks such as milk, tea and coffee. Almost all of the body’s potassium, up to 98%, is held inside our cells. It works with other electrolytes such as sodium, calcium and magnesium to maintain our electrolyte balance and absorb minerals from the food we eat.

✔️ Regulates normal blood pressure

✔️ Maintains fluid balance in our cells

✔️ Maintain the correct acidity (pH) of our blood and cells.

✔️ Helps convert blood glucose to energy

✔️ Helps the body absorb minerals from food

Doctor taking woman's blood pressure reading.
Potassium is necessary for a regular heartbeat and the maintenance of normal blood pressure.

Sodium and Potassium for balance

The relationship of sodium to potassium is important for your overall health. A low-sodium diet enhances potassium conservation, whereas a high-sodium diet promotes potassium excretion. Studies have shown a connection between high potassium intake and healthier blood pressure. This in turn can help prevent cardiac arrest or the chance of a stroke.

Potassium works with sodium to regulate the flow of nutrients in and out of the trillions of cells in the body. If this flow is thrown out of balance, cells can quickly die and blood pressure is affected and our heart can not function correctly. Numerous studies have shown that a low potassium/high sodium diet plays a role in the development of cancer and cardiovascular disease.

The Recommended Dietary Intakes (RDI) in the USA is much higher than in New Zealand. According to current guidelines, American adults require 4,700mg of potassium, and 1,200mg of sodium daily, or a ratio of nearly four-to-one. However, studies indicate that the average American intake is almost one-to-one, due to excess salt in the diet.

It is estimated that a third of our body and brain energy is used in maintaining the balance of potassium and sodium, controlling water balance and distribution, muscle and nerve cell function, pH balance, and kidney and adrenal function.

Man sitting against gym wall with water bottle after exercise.
When suffering from low energy or fatigue, supplementing with both potassium and magnesium can restore energy levels, often within a few days.

Magnesium and Potassium for energy

These two important electrolytes are important for energy production, and if you are lacking both potassium and magnesium, you may suffer from low energy levels, and in some cases chronic fatigue syndrome.

When suffering from low energy or fatigue, supplementing with both potassium and magnesium can replace lost minerals, achieve optimal balance throughout the body and restore energy levels, often within a few days.

Signs of Potassium deficiency

Some of the warning signs of a potassium deficiency include fatigue, mental confusion, irritability, weakness, headaches, muscle cramps, problems in nerve conduction and muscle contraction and heart disturbances. People with Type 2 diabetes are often low in the mineral.

Potassium is mostly lost through urination. As the body flushes out excess sodium, a large amount potassium goes with it, as the sodium quickly links with potassium during digestion. 

It can also be lost through excessive sweating or vigorous exercise, so it’s helpful to replace and replenish by eating raw fruit or an electrolyte drink during or after a workout.

Excessive fluid loss, and the use of diuretics and laxatives are the most common causes of deficiency. As fluid retention can be a symptom of low potassium status, it may help to supplement with potassium instead of opting for diuretic drugs, but you should of course consult your health professional first before undergoing supplementation.

Sugary drinks and alcohol can also deplete potassium stores. 

Low-carb diets are becoming increasing popular, and if you’re struggling for energy or losing muscle, it may be due to a lack of potassium, which is commonly sourced from carbohydrate-rich fruit and vegetables, as well as other carbohydrates such as bread. 

A diet with plenty of fruits and vegetables and low in sodium should help maintain optimal potassium levels.In a study of vegetarians and non-vegetarians, significantly lower blood pressure was found in vegetarians across every age group. Only 2% of the vegetarians had hypertension, compared to 26% hypertension in the non-vegetarian group. While other factors may be at play, this study shows that obtaining good levels of potassium from a diet rich in fruit and vegetables can play an important role in the regulation of blood pressure and may protect against the development of cardiovascular disease.

Food sources of Potassium

Potassium is found in the cells of a wide variety of plant and and animal foods; meat, milk, fruits, vegetables, grains and legumes.

Leafy green vegetables and fruits that grow on vines such as tomatoes, cucumbers, zucchini, eggplant and pumpkin are the best sources.

Food sources of Potassium: Green leafy green vegetables, tomatoes, cucumbers, eggplant, potatoes and kūmara (sweet potato).
Food sources of Potassium: Green leafy green vegetables, tomatoes, cucumbers, eggplant, potatoes and kūmara (sweet potato).

Root vegetables such as potatoes, kūmara and taro contribute the most potassium in our diets according to the latest New Zealand Nutritional Survey. Milk, coffee, tea and other non-alcoholic drinks also provide good sources in the New Zealand diet.

When boiling vegetables, you can lose up to 50% of the potassium, but this can be retained if the cooking water is consumed.

Aren’t bananas a good source of Potassium?

As brazil nuts are associated with Selenium, bananas are often the first foods to come to mind when thinking about potassium. However, it’s estimated that only 40% of the potassium in a banana is absorbed, due to the lack of chloride in the fruit. This lack of absorption is often not allowed for when estimating mineral intake in food tables. This can explain why potassium chloride is often recommended when looking to supplement, as it helps with absorption.

Bananas on a blue background
Bananas are a good source of potassium but not all of it is absorbed due to the lack of chloride in the fruit.

Supplementing with Potassium

Recommended Dietary Intakes (RDI) in New Zealand are lower than other countries, and range from 2,500mg for young females, to 3,800mg for adult males. As the permitted level of potassium allowed in supplements is only 100mg, it’s important to access as much from your diet as possible by eating plenty of fresh fruit and vegetables and moderating your salt intake.

Many salt substitutes contain potassium chloride as a replacement for the sodium chloride in salt. The potassium content can vary widely, so for those on medication or with kidney disease it’s best to talk with your health care professional before taking salt substitutes because of the risk of hypokalaemia.

When supplementing, do not exceed recommended dosage and keep potassium supplements out of reach of children. People with heart, adrenal gland, kidney disease or should consult with a health care professional before use. Potassium may interfere with some prescription and non-prescription medications such as diuretics so seek advice on what’s best to take and when.

Woman drinking water with Potassium Liquid mineral added.
Recommended Dietary Intakes (RDI) in New Zealand are lower than other countries, and range from 2,500mg for young females, to 3,800mg for adult males.

Summary

As a rule, all of us generally need a lot more potassium in our diets and a lot less sodium. The simplest way of achieving this is eating plenty of fresh fruits and leafy green vegetables and avoiding salty snacks, fast foods, and ready-made cakes and biscuits and other heavily processed options, which contain significant amounts of sodium.

Disclaimer:
The information in this article is not intended as a medical prescription for any disease or illness. Nothing stated here should be considered medical advice. Use as directed. If symptoms persist, consult your healthcare professional. 

Selenium to support your immune system

Middle-aged woman smiling. Takes Selenium to support her immune system.

Selenium to support your immune system

Selenium is an important trace element. It plays a positive role in supporting immune system function by helping fight off bacterial infections and viruses.

Selenium is known as a micronutrient and is required in very small amounts by the body. As a component of the enzyme glutathione peroxidase, which is a powerful antioxidant, it can help protect the brain, heart, and kidneys against free radicals and environmental toxins.

It maintains the health of male and female reproductive systems, regulates mood, blood pressure and assists with optimal thyroid function as well as cardiovascular health.

There is growing research to suggest that it can help with anti-ageing, by preserving skin elasticity and supporting brain function as we age.

As with zinc and iodine, New Zealand soils have been shown to have low levels of selenium, leading to deficiencies and predisposing us to certain illnesses, especially as we age. Selenium is now often added to foods such as bread in the form of imported selenium-rich wheat as well as added to animal and poultry feed on the farm.

Woman embracing young grand-daughter. There is growing research to suggest that selenium can help with anti-ageing.
There is growing research to suggest that selenium can help with anti-ageing.

Selenium was only recognised as an essential trace element for human health in 1990. Since then, we have learnt a great deal about its role within the human body, and the benefits it can provide.

The lack of selenium

New Zealand soils have low levels of a number of important minerals, including zinc, iodine and selenium. If these nutrients are not in our soils, they are not in the foods we eat.

In the NZ Nutrition Survey in 2009, the average dietary intake of selenium had improved, and was measured at 67mcg, up from 52mcg from the previous survey. Men and women over 71 years of age, and young women aged between 15-18 years had the lowest selenium intakes.

Essential as we age

Selenium activates the antioxidant enzyme glutathione peroxidase, which help mitigate the effects of ageing by removing environmental toxins from the body.

These toxins, or ‘free radicals’, can lead to inflammation, cardiovascular disease, cataract formation and a higher risk of various cancers.

A selenium-rich diet can also protect against premature ageing of the skin, by preserving the elasticity of arteries and our skin as we get older. It alleviates sun damage and age spots, helping to maintain a youthful appearance to the skin.

In females, research suggests adequate selenium status may reduce menopausal symptoms such as hot flashes.

What are free radicals?

Free radicals are often a product of our lifestyle, (such as excessive alcohol or smoking) or exposure to heavy metals and toxins in our environment. This exposure can occur through the water we drink, the foods we eat, or the air we breathe, as well as substances that come into contact with our skin.

These free radicals are molecules that have lost an electron and have become unstable. They go looking for an electron by attacking other cells within our body.

This causes damage to our cell walls and cell tissues, which impairs the function of the cell. This damage can then lead to degenerative diseases such as heart disease, autoimmune disorders, rheumatoid arthritis, and decreased thyroid function.

The antioxidant glutathione peroxidase attaches to the free radicals, providing the missing electron they need – which can prevent lasting damage to the body.

Woman drinking Skybright Selenium liquid mineral supplement.
Our body doesn’t produce selenium, so we must access it through our diet.

Maintaining mineral levels

As our body doesn’t produce selenium, concentrations of the mineral decline with age. Therefore, we must continue to access it through our diet, or look to supplement.

Low levels have been associated with age-related declines in brain function, possibly due to decreases in selenium’s antioxidant activity. More evidence is required to determine whether supplementing with selenium may help prevent or even treat cognitive decline in elderly people, which is a big issue facing this growing segment of the New Zealand population.

How much is needed?

In New Zealand, the recommended daily intake (RDI) for selenium is 60mcg for women and 70mcg for men. However, some nutritionists suggest a much higher RDI of 200mcg, temporarily increasing to 400mcg when fighting a viral infection, inflammation or a known heavy metal build-up.

While supplementing with selenium, other minerals such as iodine (from fish, shellfish) as well as vitamin E (sunflower seeds, almonds, peanuts) should also be part of the diet, as these nutrients all work well together to fight infection and inflammation.

Man drinking water with Skybright Selenium liquid mineral. In New Zealand, the recommended daily intake (RDI) for selenium is 60mcg for women and 70mcg for men.

In New Zealand, the recommended daily intake (RDI) for selenium is 60mcg for women and 70mcg for men. 

It’s important to remember that like some minerals, excessive selenium can be toxic, especially when supplementing in large quantities. When consuming more than 800-1000mcg (inorganic selenium) per day for long periods, you may experience symptoms of selenium toxicity, such as numbness in the hands and feet, a metallic taste in your mouth and bad breath.

In extreme cases, it can also cause skin rashes, gastrointestinal disturbance, brittleness and loss of fingernails, alopecia, irritability and nervous system abnormalities.

How to get selenium into your diet

It is well known that you can get your daily requirements of selenium from eating just a few brazil nuts. But this obviously depends on the selenium content in the soil in which they grow. The mineral content of the nuts can vary from as little as 10mcg to up to 100mcg in selenium-rich soil.

As with iodine, seafood provides a good source of selenium. Organ meats, poultry, eggs, dairy, cereals and unrefined grains are also good.

Unrefined grains, and Brazil nuts are good sources of dietary Selenium.
Unrefined grains and brazil nuts are good sources of dietary selenium.

Fruits and vegetables such as broccoli can contain selenium but again, only if they are grown in selenium-rich soils, which is often not the case in New Zealand. Soil pH, the amount of organic matter in the soil, geographic location and whether the selenium is in a form that is conducive to plant uptake are all factors.

For those on vegan, gluten-free, ketogenic or low-protein diets, selenium can be even harder to access. Selenium levels are often low if you suffer from malabsorption, diarrhoea or inflammatory bowel syndrome (IBS). Eat a whole-food diet where you can and try to limit foods and drinks that are high in sugars, saturated fats, and salt.

For those on vegan, gluten-free, ketogenic or low-protein diets, selenium can be even harder to access.

A hair mineral analysis test or a blood test can provide you with not only information on your current selenium status, but a range of other minerals that may be at low levels, due to diet or pre-existing conditions.

Iodine and selenium for thyroid health

Due to changes in diet and environmental factors, there has been an increase in thyroid disorders.

Both iodine and selenium are required for optimal thyroid function and work well together to support the health of the thyroid gland.

The antioxidant glutathione peroxidase is highly active in the thyroid gland, protecting it from oxidative damage. Low levels of selenium have been associated with reduced thyroid glutathione peroxidase activity and supplementation has in turn been shown to increase glutathione peroxidase activity. This protects the thyroid from excess iodine, and its potentially toxic effects.

Glutathione peroxidase is highly active in the thyroid gland, protecting it from oxidative damage.
Glutathione peroxidase is highly active in the thyroid, protecting it from oxidative damage.

In cases of iodine deficiency, selenium supplementation may too be of value, as deficiencies of selenium and iodine commonly co-exist.

There have been suggestions that selenium be added to table salt along with iodine, but table salt is not recommended as part of a healthy diet.Instead, unrefined sea salt is a better option as it contains many minerals and elements your body needs in trace amounts.

For more information, see our article Are you getting enough iodine?

Vitamin C to aid absorption

Vitamin C, often taken to assist our immune system, is another nutrient that works well with selenium. An intake of 600mg of Vitamin C has been shown to increase dietary selenium by nearly 100 percent.

Woman eating oranges while pregnant. An intake of 600mg of Vitamin C has been shown to increase dietary selenium by nearly 100%.
An intake of 600mg of Vitamin C has been shown to increase dietary selenium by nearly 100%.

Summary

Selenium works with a number of other nutrients, including iodine, vitamin E and vitamin C, to support our immune system and help tackle infections and inflammation.

It is an essential cofactor for glutathione peroxidase, an enzyme and antioxidant that helps protect us from damage caused by a range of pollutants and toxins that can be present in our environment, our food, and the water we drink. Our soils often have low levels of selenium, long with zinc and iodine, especially here in New Zealand.

Man holding glass of water. Taking selenium in liquid form increases bioavailability, enabling effective absorption of the mineral.
Taking selenium in liquid form increases bioavailability, enabling effective absorption of the mineral.

If we are unable to access the required amount of selenium due to diet or other factors, we can look to supplement, by taking just a few drops in a glass of water.

Taking selenium in liquid form increases bioavailability, meaning your body can quickly and effectively absorb the mineral. This can help boost your immune system and support your natural defences when tackling an infection.

It’s best to consult with your health professional before undergoing supplementation. They can also help you with assessing your mineral status through a blood test or by hair mineral analysis.

References:
Coory, David. Stay Healthy by supplying what’s lacking in your diet. 1992
Schauss, Alexander G. Minerals, Trace Elements, & Human Health. Life Sciences Press. 1995
Christine D Thomson,  Jennifer M Campbell,  Jody Miller,  Sheila A Skeaff, Vicki Livingstone. Selenium and iodine supplementation: effect on thyroid function of older New Zealanders. 2009
Fairbairn, K. Serious about Selenium. Otago Daily Times. 2018
Medsafe. Selenium, Prescriber Update. 2000
National Institutes of Health (NIH) Selenium. Fact Sheet for Health Professionals. Updated 2021

Disclaimer:
The information in this article is not intended as a medical prescription for any disease or illness. Nothing stated here should be considered medical advice. Use as directed. If symptoms persist, consult your healthcare professional. 

Iron: Get back your energy

Woman smiling at Man. Skybright Iron Liquid Mineral.

Iron: Get back your energy

Iron is essential for energy production. It is found in the haemoglobin of our red blood cells to transport oxygen from our lungs to every cell in our body. It’s also present in myoglobin, a protein found in skeletal muscles and the heart. At the cellular level, iron is used to fuel enzymes and make energy.

Iron is responsible for more than 200 processes in the body, and key to thyroid function, hair growth, mood regulation, cognitive function, building and maintaining strong bones and optimal immune system maintenance.

Iron is found in the haemoglobin of our red blood cells.
Iron is found in the haemoglobin of our red blood cells to transport oxygen to every cell in our body.

There are any number of reasons we can feel tired or lacking energy. Not enough sleep, too much work, or several key nutrients missing from our diet. 

Low iron status is one of the most common deficiencies in the world. According to the World Health Organisation (WHO), two billion people in both developing and industrialised countries are iron deficient. This is also true in New Zealand, especially for women. 

In the last New Zealand Nutritional Survey (all the way back in 2009!), 34% of girls aged 13-19 were deficient in iron, and that figure was 49% for Māori and Pasifika teenage girls. It is estimated 20-30% of women of child-bearing age in New Zealand are iron deficient.

When iron levels are low you are essentially depriving your cells of oxygen. Symptoms can include low energy, weakness, fatigue, pale skin, poor concentration, brain fog, and cold hands and feet. Low immunity to infection, and slow recovery from sickness is also common. In more severe cases, when haemoglobin levels are low and red blood cells become paler in colour, anaemia develops. This can cause a host of serious health issues including shortness of breath, chest pain and dizziness.

“This iron liquid supplement has helped so much with energy levels, sleep and breathlessness. Can highly recommend.”

– Inger
Woman smiling after taking Skybright Iron Liquid Mineral.

While low iron or anaemia occurs more frequently than any other micronutrient deficiency, too much iron can be just as dangerous. The symptoms for excess iron are often the same, such as low energy or cognitive issues. 

Haemochromatosis, or iron overload, is a genetic condition that affects 1 in 200 New Zealanders, mostly of European descent. It’s thought to be the most common genetic disorder in the world. The iron slowly builds up in the body, especially your liver, heart, and pancreas. Eventually, these organs can be permanently damaged by the excess iron.

A balanced wholefood diet can play a big part in restoring and maintaining sufficient iron levels, and a well-nourished person is able to regulate their iron levels effectively, depending on what their body requires.

However, if you think you require more iron, it is recommended that you consult a health professional before commencing supplementation.

Iron absorption and bioavailability

While there is often enough iron in our diets, absorption of the mineral can be problem. This comes down to bioavailability, and how our body can access the iron from our food.

The role of healthy gut

Maintaining a healthy and happy gut is key for getting all the nutrients from your food and your overall wellbeing. Simple things like chewing your food well can help stimulate acid production, and friendly gut bacteria and probiotics such as lactoferrin play a vital role. 

Man holding stomach. Friendly gut bacteria and probiotics such as lactoferrin play a vital role in iron absorption.
Friendly gut bacteria and probiotics such as lactoferrin play a vital role in iron absorption.

Food sources of Iron

Dietary sources of Iron can be broken up into two main types: Haem iron and non-Haem iron. 

Haem iron is found in red meats such as beef and lamb, as well as fish, shellfish and poultry, and is readily absorbed by the body. For many reasons, including health, we’re eating less red meat than we used to, and therefore missing out on one of the best sources of iron. As more people consider shifting to plant-based and vegan diets due to environmental and health concerns, the risk of iron deficiency could increase.

Non-Haem sources include lentils, legumes, wholegrain fortified cereals and tofu. Leafy green vegetables such as spinach, kale, brussel sprouts can also provide small amounts of iron.

Here in New Zealand, non-Haem sources such as wheat form a considerable portion of dietary iron; 40% according to the 2009 New Zealand Nutritional Survey (animal protein accounted for 18%). However, non-Haem or plant-based sources are not as bioavailable and often poorly absorbed. To assist with absorption, it can be paired with Haem iron foods such as red meat, fish or poultry. 

Vitamin C can be hugely beneficial. By eating citrus fruits, kiwifruits, capsicums and brassica vegetables such as broccoli and cabbage, it can enhance the absorption of non-Haem iron, and increase iron status. Many iron supplements contain forms of vitamin C for this purpose.

In contrast, high levels of calcium, zinc or phytates, which can be found in legumes, rice and other grains can inhibit absorption of both Haem and non-Haem iron. Conversely, high intakes of iron can affect the absorption of zinc, and calcium.  

A range of foods that contain the mineral iron: beef, fish, spinach, legumes, wholegrain bread. Vitamin C helps with absorption of the mineral.
Variety is key, as there are small amounts of iron in many foods.

Variety is key, as there are small amounts of iron in many foods. It’s important to try and keep a good balance to help the body maintain sufficient mineral stores.

Lastly, although iron from plant sources is less bioavailable, if you don’t eat animal-based products, don’t assume you are iron deficient. Many vegetarians utilise iron from their diet very effectively. Again, it is best to take a blood test before undertaking supplementation.

A note about tea and coffee

It is recommended not to consume tea or coffee with iron-rich meals as this has been shown to inhibit absorption due to the tannins present. These tannins can bind to the iron and hinder absorption. Allow two hours before or after eating iron-rich foods or when taking an iron supplement.

A great option is to eat iron-rich foods with foods that are high in Vitamin C, such as orange juice or kiwifruit, which can help convert the available dietary iron into an absorbable form.

Iron in pregnancy

The WHO has estimated that anaemia is the most prevalent nutritional deficiency worldwide, affecting 33% of non-pregnant women, 40% of pregnant women and 42% of children worldwide. Research suggests that 20-30% of women of child-bearing age may be iron-deficient in New Zealand.

Pregnant woman sitting on floor in bedroom. 20-30% of women of child-bearing age may be iron-deficient in New Zealand.
20-30% of women of child-bearing age may be iron-deficient in New Zealand.

Women often require more iron when pregnant and nursing children. A lack of iron can lead to complications in pregnancy such as decreased fertility, reduced birth weight and reduced gestation periods. 

Iron deficiency in children can lead to irreversible effects on brain development, lack of growth, and low immunity to infection. Cognitive development can also be affected if a mother is lacking iron in her last trimester of pregnancy.

The issue of excess iron is rarely found in women of child-bearing age, due to menstrual blood loss. Having children and monthly cycles can often deplete women’s iron stores for many years to follow.

Iron for athletes

Iron can be critically important for endurance athletes. Anaemia or even marginal iron deficiency can impair performance as it reduces the oxygen-carrying capacity of the blood and inhibits mitochondrial enzyme function in the cell. 

Endurance athletes often deplete their iron stores more rapidly through sweat loss, red blood cell destruction, and gastro-intestinal blood loss.

Male athlete running on track. Iron liquid mineral for energy.
Endurance athletes often deplete their iron stores more rapidly through sweat loss.

Some athletes have difficulty meeting their iron needs due to factors such as calorie restriction, avoiding animal-based products and a high carbohydrate intake. Those training for more than six hours per week are more at risk and should have their iron status checked at least once a year. 

When to supplement

At certain times of life, there is an increased need for iron. In infancy, experiencing growth spurts in childhood, adolescence, when pregnant and breastfeeding, and exercising often.

Woman taking care of her daughter with minerals supplements
Iron deficiency in children can lead to irreversible effects on brain development, lack of growth, and low immunity to infection. Cognitive development can also be affected if a mother is lacking iron in her last trimester of pregnancy.

“Really easy to use, and noticed a big difference within a couple of days in my daughter.”

– Becky

Elderly men often have low iron status or anaemia due to weak stomach acid. Try to avoid or limit the use of antacids, heartburn or stomach acid lowering medication that can prevent absorption of iron and other minerals. 

Iron supplementation should only be recommended following a consultation with a healthcare professional, especially for those on medication. They may suggest a test which measures haemoglobin levels, determining the oxygen carrying capacity of the blood cells. An additional serum ferritin test measures the amount of iron stored in the body.

Iron deficiency can develop slowly and correcting it can also be a slow process. A supplement may be required for at least a few months to replenish your iron levels. Always use as directed and keep out of reach of children. 

References:
Coory, David. Stay Healthy by supplying what’s lacking in your diet. 1992
Schauss, Alexander G. Minerals, Trace Elements, & Human Health. Life Sciences Press. 1995
WHO guidance helps detect iron deficiency and protect brain development. 2020
Ministry of Health ­– Manatū Hauora. Iron overload (Haemochromatosis). 2018

Disclaimer:
The information in this article is not intended as a medical prescription for any disease or illness. Nothing stated here should be considered medical advice. Use as directed. If symptoms persist, consult your healthcare professional. 

A to Zinc: A handy guide

A to Zinc

Acne: Zinc is an important component for healthy skin, and in particular for sufferers of acne. It can control the production of oil in the skin and help balance some of the hormones that can lead to acne. Many skin disorders can be attributed to insufficient zinc.

Bioavailability: The bioavailability of zinc from grains and plant foods is lower than that from animal- based foods such as lean red meat and poultry, although many grain and plant-based foods are still good sources of zinc.

Common Cold: Much research has been done around zinc and its capacity to combat the common cold. Although studies examining zinc treatment on cold symptoms has shown varied results over years, it appears to be beneficial under certain circumstances. The Cochrane Report concluded that taking it within 24 hours of developing symptoms and has been shown to reduce the severity and duration of cold symptoms in healthy people by up to a third. It does this by directly inhibiting the rhinovirus binding and replicating and suppressing inflammation.

Depression: Virtually every enzyme reaction in the brain involves zinc, and low levels have been linked to anxiety and depression.

Eyesight: Research has suggested that zinc and antioxidants may delay the progression of age- related macular degeneration and vision loss, possibly by preventing cellular damage in the retina.

Food sources: Lean red meat is an excellent dietary source, and it is also highly bioavailable, meaning your body can absorb it much more readily. Poultry, nuts, seeds, and lentils are other good sources. Green leafy vegetables and fruits contain modest amounts of zinc.

Grains: Wholegrain breads, cereals and other grains contain zinc, but these foods also contain phytates, which can bind zinc and therefore inhibit its absorption. While these plant-based options are good dietary sources, the bioavailability is often lower than animal-based products.

Hair loss: In severe cases zinc deficiency can cause hair loss and a dry flaky scalp.

Immune system: Zinc is needed for the proper functioning of the immune system, and enables protein synthesis and cell growth.

Job: Zinc is often seen as the gatekeeper for your immune system, to ward off bacterial and viral infections like the common cold.

Kids: Zinc supports normal growth and physical development during pregnancy, and this continues through childhood and adolescence.

Low zinc content in our soils: Plants, like our bodies, cannot make minerals. They instead extract them from the soil. Like many other mineral and trace elements, if they are lacking in the soil they will be lacking in the plants we eat or the animals that are grazing the fields and providing our much-need protein. If certain crops aren’t rotated, it can seriously deplete the soils of these minerals, leading to deficiencies in our diet.

Magnesium: Both zinc and magnesium help protect the brain and the eyes from excitotoxin additives that are common in foods today. In New Zealand, deficiency of both of these minerals is common due to soil depletion.

Nutrients: As well as being involved in hundreds of processes within the body, zinc helps us absorb and utilise nutrients from our food.

Oysters: Oysters contain more zinc per serving than any other food.

RDI for zinc is higher for pregnant and lactating women.

Pregnant women: Pregnant and breastfeeding mothers may require bigger intakes, as there are high foetal requirements for zinc, and lactation can also rapidly deplete mineral stores. For these reasons, the RDI for zinc is higher for pregnant and lactating women, and supplementation is often recommended.

Quote: “Just about all skin disorders improve if you build up your zinc stores.” Dr Robert Atkins

RDI (Recommended Daily Intakes): Common RDIs for zinc are as low as 5mg for a child, 7mg for a teenage girl, 13mg for a teenage boy. For adult woman it is 8mg, increasing to 12 mg when breastfeeding or pregnant, and 14mg for adult males.

Stress: There is evidence that zinc levels decrease following physical stress or injury. It is one of the few minerals lost in the urine following acute or chronic physical stress.

Taste test: There is a simple test you can take to measure your zinc status, which can often be provided by your local health shop. It involves taking a tiny amount of zinc sulphate, dissolving it in water and then tasting as little as a spoonful. This test works because zinc is required for your taste buds to function. If you notice a bitter, astringent taste you are not deficient. If this bitter taste is delayed by more than a few seconds, you need more zinc in your diet. If there is a much longer delay or if you don’t notice the bitterness or it tastes like water, you may have a deficiency and will need to restore your zinc levels.

Ultimate nutrient: Zinc is responsible for hundreds of processes within our brain and our body, and is one of the most important minerals for our health throughout our life. There are more roles in the body for zinc than any other nutrient.

Vegetarians often require as much as 50% more of the RDI for zinc.

Vegetarians: Vegetarians often require as much as 50% more of the RDI for zinc than non-vegetarians. Zinc can be sourced from whole-grain breads, cereals, nuts, seeds, beans and legumes, but these foods also contain phytates, which can bind zinc and therefore inhibit its absorption. While these plant-based options are good dietary sources, the bioavailability is often lower than animal- based products.

Vitamin C: With the help of vitamin C, zinc has been used in research into improving age-related macular degeneration (AMD). After an average follow-up period, supplementation with antioxidants plus zinc (but not antioxidants alone) significantly reduced the risk of developing advanced AMD and reduced visual acuity loss.

Wound healing: Zinc is critical for wound healing, whether it is a small cut, or helping the skin recover from surgical procedures. It also helps prevent scar formation.

EXcessive zinc: A over-large intake of zinc may result in side effects with symptoms ranging from mild to severe. Intake of 50 to 150 milligrams per day of supplemental zinc may cause minor intestinal distress occurring within three to 10 hours after ingestion. Single doses of 225 to 450 milligrams of zinc usually cause nausea and induce vomiting.

Yellow fungus growth on toenails: Many skin disorders are related to insufficient zinc, including abdominal stretchmarks after childbirth, split fingernails with white specks, as well as yellow toenails and/or fungus growth.

Zinc: There are more roles for zinc than any other nutrient. It is one of the most important elements for our health yet one of the most deficient in our diet, especially here in New Zealand. This is due to the quality of our soils and the impact of the foods we eat, and the water we drink.

Disclaimer:
The information in this article is not intended as a medical prescription for any disease or illness. Nothing stated here should be considered medical advice. Use as directed. If symptoms persist, consult your healthcare professional. 

Remineralise: Put back what’s missing

Woman drinking water with Skybright Concentrated Mineral Drops added.

Remineralise – and put back what’s missing from our food.

Over the past few months, many of us have taken the chance to evaluate our lifestyle and our health and wellbeing, especially with regard to strengthening our immune system and enhancing our ability to fight off infections during the winter months.

Getting enough sleep, exercising often and eating a balanced, whole-food diet are all important factors in nurturing our health, for both mind and body. But often we’re lacking important minerals, that are not present in either the foods we eat, or in the water we drink. 

This is due to intensive farming techniques, which strip these minerals from the soil in which our food grows. If the minerals are not in the soils in the first place, they will not be present in the plants and therefore in the food we eat. Many of us drink filtered or bottled water, which removes the essential minerals and trace elements we need, as well as unwanted pathogens and toxins that make it safe for drinking.

These practices can lead to mineral deficiencies, which then lead to common complaints such as fatigue, irregular heartbeat, depression, and sleep issues. This also ultimately compromises our immune system, and makes us vulnerable to infections and illnesses.

Skybright Remineralise: we need to put back the minerals and vitamins that are missing from our food.
Remineralise: we need to put back the minerals and vitamins that are missing from our food.

The importance of minerals.

In today’s modern, fast-paced society, supplying our bodies with the minerals they require is difficult. The lives we lead often put increasing demands on our stores of the nutrients. The harder we push ourselves, the more we need. In times of stress, our body uses more vitamin B, vitamin C and magnesium and zinc in particular.

Minerals such as such as magnesium, potassium, iodine and selenium are the catalysts for all the vitamins and other nutrients your body uses for developing and maintaining good health.

Every second of every day the human body relies on these minerals and other trace elements to conduct and generate billions of tiny electrical impulses. Without these impulses, not a single muscle, including your heart, or your brain would be able to function.

Think of your body like a circuit board. Ionic minerals conduct electricity throughout the body, bringing energy where it needs to go in order for each cell and system to work. Without these minerals, your heart couldn’t beat, your muscles couldn’t contract, your brain couldn’t function and your body couldn’t absorb nutrients.

The human body cannot produce minerals like calcium and magnesium as they cannot be made by living organisms. We have to obtain them from the food we eat, or the water we drink. Obtaining them from water is optimal, as it helps with the bioavailability of these minerals, enabling them to be more effectively absorbed into our system. 

“Soil is the basis of all human life and our only hope for a healthy world… all of life will be healthy or unhealthy according to the fertility of the soil”

Dr. Alexis Carrel, winner of the Nobel Prize in Physiology or Medicine

New Zealand soils and mineral deficiencies.

As a country, New Zealand is still very young, and it has young soils. Where once they were rich in nutrients, our agriculture and farming over the years has stripped the topsoil of important trace minerals and elements. 

With the use of common fertilisers, there has been an increase in the growth rate of foods and an increase in yields, but we’ve also seen a steady decline in the nutritional value of the foods we eat over the past decades. This has lead to well-known deficiencies in our soils, including selenium, iodine, zinc, chromium and boron. 

Up to 91% of New Zealanders are said to be deficient in iodine, an essential trace element that supports energy production and plays an important role in supporting immune function. The biggest groups at risk are pregnant mothers and people with autoimmune issues. You can get iodine from seaweed or miso soup or by simply adding sea salt to your drinking water or sprinkling it onto your food. 

Selenium levels are also low in New Zealand soils. It’s estimated that many of us are only getting as little as 10-20% of the daily amount we require. Selenium is an antioxidant and also supports immune system function, as well as reproductive health, mood, thyroid function and cardiovascular health. Often supplementation is required but you can get it from eating beef, fish or a few brazil nuts.

Zinc is an important trace mineral, especially in New Zealand due to soil depletions. It’s a a powerful antioxidant, and great for skin, eye and hair health. Seafood is a rich source of zinc, as well as red meat. Studies suggest that supplementing with zinc may have the potential to improve immunity in the elderly, and in healthy individuals with marginal zinc deficiencies, supplementation can enhance the immune response, and may reduce the length of the common cold.

Producers are paid on the weight of their produce rather than how mineral rich the vegetables and fruit are. The processing of foods, such as peeling, extracting, heat-treating and early picking for storage and transportation across the country can further diminish the nutrient value in the foods we eat.

Until we are able to put trace minerals back into the soil through regenerative agriculture and sustainable farming, we must look to other methods to obtain the full spectrum of minerals and trace elements that we need for optimal human health.

Man holding glass of water.
In our efforts to drink ‘pure water’ this filtration eliminates the harmful substances, but also removes the important trace elements and minerals we need every day.

The water we drink.

Water can and should be a significant source of trace minerals and elements that can maintain our health and wellbeing. 

With concerns about the quality of public water supply in some areas of New Zealand, we often resort to drinking bottled water or filtered water, (reverse osmosis, distilled) which can eliminate virtually every mineral the body requires to maintain good health. In our efforts to drink ‘pure water’ this filtration eliminates the harmful substances, but also removes the important trace elements and minerals we need every day. Reverse osmosis water filters can also harbour harmful bacteria if not adequately maintained.

We need to remineralise.

Eating a plant-rich diet, while essential for good health, isn’t enough on it’s own to provide you with all the minerals and nutrients you need, as modern farming has stripped the soils of its mineral content. This has lead to significant deficiencies across the population which are increasing with our modern lifestyles, added to the prevalence of processed and convenience foods, and an ageing population.

Eat organic and seasonal where you can, eat leafy greens with every meal or at least daily. Grow your own if you have the space at home or shop at local farmers markets to ensure freshness as well as supporting the local producers and economy. 

We are all aware of the need to reduce, reuse and recycle, but with regard to nutrition, we need to rebalance, replenish and remineralise. Minerals and trace elements are vital to our everyday health and wellbeing. We need them to strengthen our immune system, stave off infections and feel more energised.

Adding minerals like sea salt or liquid mineral drops to your drinking water may be the best place to start to feel good and get back into balance. These little changes are easy to implement into your daily routine and can make a big difference to your health.

Disclaimer:
The information in this article is not intended as a medical prescription for any disease or illness. Nothing stated here should be considered medical advice. Use as directed. If symptoms persist, consult your healthcare professional.