Source: https://www.mindhealth360.info/solution/correct-your-nutrition-and-supplement/correct-your-minerals/
Timestamp: 2019-04-25 06:20:35+00:00

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As we have seen in imbalance in minerals, consuming and absorbing the right minerals is essential for mental health. Even if your diet has optimal levels of minerals, gut issues may prevent you from digesting and absorbing them properly.
Work with a qualified health practitioner to find out which minerals you may be deficient in, and how best to supplement them.
Below are the key minerals for mental health and guidelines on getting enough if you need to supplement.
Zinc is one of the most common nutritional deficiencies, and yet zinc is essential to mental health. Read more about how zinc deficiency can impact your mental health.
Talbott, S. (2007). The Cortisol Connection. Alameda, CA: Hunter House, p. 139., Holford, P. (2004). Patrick Holford’s New Optimum Nutrition Bible. London: Piatkus, p. 68.
Make sure to balance zinc and copper (1mg of copper for every 15mg of zinc), unless you know that you have particularly high copper levels and low zinc levels Talbott, S. (2007). The Cortisol Connection. Alameda, CA: Hunter House, p. 215.
In cases of deficiency or in circumstances which might deplete zinc supplement levels can be higher, and some recommend up to 50mg per day Gluck, M. and Edgson, V. (2010). It Must Be My Hormones. Camberwell, Vic.: Penguin Group (Australia), p. 76.
Zinc supplements should not be taken long term, instead you should address the underlying cause of deficiency Forsyth, C. Fact Sheets. Available at: http://www.dr-forsyth.com/Dr_Charles_Forsyth/Dr_Charles_Forsyth_-_Homeopathy,_Nutrition,_Allergy,_Ecological_Medicine_-_Reigate,_Croydon,_Surrey_%26_Biolab,_Central_London_2.html.
Works well to elevate mood, memory and cognitive function, especially when accompanied by B6 Gluck, M. and Edgson, V. (2010). It Must Be My Hormones. Camberwell, Vic.: Penguin Group (Australia), pp. 76, 79.
Involved in more than 300 biochemical reactions, including maintaining a healthy immune system, keeping bones strong, regulating heartbeat and blood pressure, and an essential calming mineral for the nervous system. Read more on magnesium’s role in mental health.
Eat a diet of whole foods, and avoid processed wheat, which is very low in magnesium yet makes up a lot of the modern diet.
If you are magnesium deficient, focus on eating organic because organic soil contains higher levels of magnesium.
Talbott, S. (2007). The Cortisol Connection. Alameda, CA: Hunter House, pp. 149, 187., Gluck, M. and Edgson, V. (2010). It Must Be My Hormones. Camberwell, Vic.: Penguin Group (Australia), p. 83., Holford, P. (2004). Patrick Holford’s New Optimum Nutrition Bible. London: Piatkus, pp. 66, 68. Gluck, M. and Edgson, V. (2010). It Must Be My Hormones. Camberwell, Vic.: Penguin Group (Australia), p. 159.
Soaking beans, seeds and grains increases the amount of magnesium that can be absorbed. This is because beans, seeds and grains contain phytic acid, which can block magnesium absorption. Soaking foods containing phytic acid for 8-12 hours with a pinch of unrefined salt can reduce the amount of phytic acid they contain.
Bran products: these are high in phytic acid which limits the absorption of nutrients Forsyth, C. Fact Sheets. Available at: http://www.dr-forsyth.com/Dr_Charles_Forsyth/Dr_Charles_Forsyth_-_Homeopathy,_Nutrition,_Allergy,_Ecological_Medicine_-_Reigate,_Croydon,_Surrey_%26_Biolab,_Central_London_2.html.
Most people do not consume enough magnesium from the food they eat.
Magnesium absorption is supported by other micro-nutrients – calcium, vitamin A, C, D, E, selenium, vitamin B1, B6 Forsyth, C. Fact Sheets. Available at: http://www.dr-forsyth.com/Dr_Charles_Forsyth/Dr_Charles_Forsyth_-_Homeopathy,_Nutrition,_Allergy,_Ecological_Medicine_-_Reigate,_Croydon,_Surrey_%26_Biolab,_Central_London_2.html..
300mg per day, taken in 3-4 doses across the day, should be enough for most people Forsyth, C. Fact Sheets. Available at: http://www.dr-forsyth.com/Dr_Charles_Forsyth/Dr_Charles_Forsyth_-_Homeopathy,_Nutrition,_Allergy,_Ecological_Medicine_-_Reigate,_Croydon,_Surrey_%26_Biolab,_Central_London_2.html.
400mg-500mg per day can be taken in periods of more intense stress Talbott, S. (2007). The Cortisol Connection. Alameda, CA: Hunter House, p. 187.
Magnesium taurate is especially good for anxiety Amen, D. (2013). Unleash The Power Of The Female Brain. New York: Harmony Books, p. 111.
Magnesium citrate is the most inexpensive well absorbed form Amen, D. (2013). Unleash The Power Of The Female Brain. New York: Harmony Books, p. 111.
Avoid magnesium carbonate and magnesium oxide, as they are difficult to absorb Amen, D. (2013). Unleash The Power Of The Female Brain. New York: Harmony Books, p. 111.
Excessive magnesium can cause gastrointestinal problems such as diarrhea Talbott, S. (2007). The Cortisol Connection. Alameda, CA: Hunter House, p. 187.
Calcium is an essential mineral for bones, but also for mental health, as it plays a role in calming the nervous system and balancing hormones. Read more about calcium’s role in mental health.
Forsyth, C. Fact Sheets. Available at: http://www.dr-forsyth.com/Dr_Charles_Forsyth/Dr_Charles_Forsyth_-_Homeopathy,_Nutrition,_Allergy,_Ecological_Medicine_-_Reigate,_Croydon,_Surrey_%26_Biolab,_Central_London_2.html., Scott, T. and Amen, D. (May 2015). The Brain Warrior’s Way to Attacking Anxiety, Depression and Ageing. [online] The Anxiety Summit, Season 3. Available at: http://season3.theanxietysummit.com/. Gluck, M. and Edgson, V. (2010). It Must Be My Hormones. Camberwell, Vic.: Penguin Group (Australia), p. 159.
Calcium citrate and chelate are recommended Hyman, M. (2008). The Ultramind Solution. New York: Scribner, p. 308.
Vitamin K – 200-300mcg Forsyth, C. Fact Sheets. Available at: http://www.dr-forsyth.com/Dr_Charles_Forsyth/Dr_Charles_Forsyth_-_Homeopathy,_Nutrition,_Allergy,_Ecological_Medicine_-_Reigate,_Croydon,_Surrey_%26_Biolab,_Central_London_2.html.
If your digestion is normal, you should be able to obtain all the calcium you need (1200-1500mg per day) from a healthy diet Hyman, M. (2008). The Ultramind Solution. New York: Scribner, p. 308., Forsyth, C. Fact Sheets. Available at: http://www.dr-forsyth.com/Dr_Charles_Forsyth/Dr_Charles_Forsyth_-_Homeopathy,_Nutrition,_Allergy,_Ecological_Medicine_-_Reigate,_Croydon,_Surrey_%26_Biolab,_Central_London_2.html.
Sufficient iron levels are essential for mental health. Read more on the role of iron for mental health.
Gluck, M. and Edgson, V. (2010). It Must Be My Hormones. Camberwell, Vic.: Penguin Group (Australia), p. 74., Forsyth, C. Fact Sheets. Available at: http://www.dr-forsyth.com/Dr_Charles_Forsyth/Dr_Charles_Forsyth_-_Homeopathy,_Nutrition,_Allergy,_Ecological_Medicine_-_Reigate,_Croydon,_Surrey_%26_Biolab,_Central_London_2.html., Scott, T. and Amen, D. (May 2015). The Brain Warrior’s Way to Attacking Anxiety, Depression and Ageing. [online] The Anxiety Summit, Season 3. Available at: http://season3.theanxietysummit.com/.
Forsyth, C. Fact Sheets. Available at: http://www.dr-forsyth.com/Dr_Charles_Forsyth/Dr_Charles_Forsyth_-_Homeopathy,_Nutrition,_Allergy,_Ecological_Medicine_-_Reigate,_Croydon,_Surrey_%26_Biolab,_Central_London_2.html.
While too much of this trace mineral can cause problems with the nervous system, deficiency can as well. Read more on the role of manganese for mental health.
Holford, P. (2004). Patrick Holford’s New Optimum Nutrition Bible. London: Piatkus, p. 67.
Selenium is a trace mineral which is important for mental health, and for optimal thyroid function. Read more on selenium’s role in mental health.
National Institutes of Health, U.S. (2016, 11 Feb). Selenium: Dietary Supplement Fact Sheet. [online] Office of Dietary Supplements. Available at: https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/#h3 [accessed 5 Sept. 2017].
Selenium is best absorbed in the form of L-selenomethionine Burk RF, Norsworthy BK, Hill KE, Motley AK, Byrne DW. Effects of chemical form of selenium on plasma biomarkers in a high-dose human supplementation trial. Cancer Epidemiol Biomarkers Prev 2006;15:804-10.
The mineral Copper helps to stimulates the production of the neurotransmitters adrenaline, noradrenaline and dopamine and is also related to serotonin production. Read more about copper’s role in mental health.
Normally, people have enough copper in the foods they eat US National Library of Medicine. (2017). Copper in diet. [online] MedlinePlus. Available at: https://medlineplus.gov/ency/article/002419.htm [accessed 5 Sept. 2017]..
Supplementation is rarely necessary unless you supplement with Zinc regularly. Zinc competes with copper for absorption and can deplete the body of copper stores if taken in high doses for extended period of time.
Iodine is the main mineral necessary for optimal thyroid function. Read more on iodine’s role in mental health.
National Institutes of Health, U.S. (2016, 17 Feb). Iodine: Fact Sheet for Consumers. [online] Office of Dietary Supplements. Available at: https://ods.od.nih.gov/factsheets/Iodine-Consumer/ [accessed 5 Sept. 2017].

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