Correct your minerals

• Oysters (exceptionally high)
• Red meat
• Seafood
  • Fish
  • Shellfish
• Poultry
  • Chicken
  • Turkey
• Grains
  • Brown rice
• Beans and lentils
• Nuts and seeds
• Whole grains

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.

• Supplementing zinc increases the production of zinc-bearing proteins in the body, helping to remove toxic metals in the bloodstream
• For those with an overload of copper or toxic metals, supplementation must be done gradually
  • This is because the zinc will flush out the toxic metals, and could cause an overload of these in the bloodstream
• 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.
• 15mg per day
• 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.
• Taking zinc supplements, vitamin B6, and evening primrose oil can help with the anxiety

Scott, T. and Bongiorno, P. (May 2015). Serotonin and Anxiety, Happiness, Digestion and our Hormones. [online] The Anxiety Summit, Season 3. Available at: http://season3.theanxietysummit.com/., Scott, T. and D’Eramo, K. (May 2015). How to use MindBody Medicine to Reverse Anxiety in 3 Minutes or Less. [online] The Anxiety Summit, Season 3. Available at: http://season3.theanxietysummit.com/., Scott, T. and Maree, K. (May 2015). Pyroluria, Amino Acids and Anxiety: Real Cases, Real Solutions. [online] The Anxiety Summit, Season 3. Available at: http://season3.theanxietysummit.com/.

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.

Magnesium can be found in high levels in the following foods:

• Green vegetables
  • Especially dark leafy vegetables such as kale, chard, watercress, cabbage, parsley, rocket, spinach
  • Celery, courgette, asparagus, cauliflower
• Nuts
  • Especially almonds soaked overnight
• Seeds
  • Especially Sesame, sunflower and pumpkin seeds
• Legume, especially lentils and split peas
• Unprocessed grains
• Fish
• Eggs
• Kelp
• Brewer’s yeast
• Sea salt
• Artichokes
• Whole grains
• Shellfish
• Tropical fruits such as pineapple and banana

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.

• Alcohol, tea and coffee (especially at meal times)
• 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.
• Artificial additives
• Processed wheat

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.
• Types of magnesium
  • Magnesium taurate is especially good for anxiety Amen, D. (2013). Unleash The Power Of The Female Brain. New York: Harmony Books, p. 111.
  • Magnesium glycinate Amen, D. (2013). Unleash The Power Of The Female Brain. New York: Harmony Books, p. 111. and magnesium chelate are the easiest to absorb
  • 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.
  • Epsom salt baths (250g-500g) are a great way of increasing magnesium intake as the magnesium sulphate is absorbed transdermally and has an additional detoxifying effect
  • Excessive magnesium can cause gastrointestinal problems such as diarrhea Talbott, S. (2007). The Cortisol Connection. Alameda, CA: Hunter House, p. 187.
  • Take your magnesium supplement away from main meals, ideally before bed

• Fish, especially tinned sardines consumed with the bones
• Nuts
• Seeds, especially sesame and pumpkin
• Dark green leafy vegetables
  • There is more calcium in a head of broccoli than in half a litre of milk and the broccoli has the added benefit of containing plenty of magnesium too
• Kelp
• Brewer’s yeast
• Cheese and dairy products

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.

• Types of calcium
  • Calcium citrate and chelate are recommended Hyman, M. (2008). The Ultramind Solution. New York: Scribner, p. 308.
  • Avoid calcium carbonate, sulphate, gluconate or oxide, as they have poor absorption
• Supplement doses up to 600 to 800 mg a day
• Co-factors for calcium absorption
  • Vitamin D. Supplement at least 1000IU daily if you are not getting sufficient sunshine
  • Magnesium (half as much as calcium)
  • 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.

• Red meat
• Eggs
• Poultry
• Green leafy vegetables, such as spinach
• Asparagus
• Parsley
• Watercress
• Beetroot
• Nuts
• Seeds (pumpkin, sesame, squash, sunflower, flaxseed)
• Wholegrains
• Kelp
• Brewer’s yeast
• Blackberries
• Apricots
• Lentils

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/.

• A healthy diet contains about 20mg of iron but we absorb on average 5-10% of this
• Only supplement with the advice of a doctor and take regular tests to check iron levels
  • Over-supplementation can cause iron toxicity, since iron can easily accumulate in the body
• The daily requirement for iron is 1mg for males, 1-2mg for menstruating females and 1.5-3mg for pregnant females
• The amount you supplement depends on the degree of your deficiency
• You should take iron and calcium or zinc supplements at different times, since they compete for absorption in the body

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.

• Avoid tea and coffee with meals
• Avoid foods containing bran
• Avoid zinc and calcium rich foods or supplements two hours around taking iron
• Combine with vitamin C, either by taking supplemental vitamin C or by consuming a piece of fruit together with your iron supplement

• Nuts and seeds
• Cauliflower
• Wheat germ
• Whole grains
  • Including unrefined cereals
  • Buckwheat
  • Bulgur wheat
  • Oats
  • Legumes
  • Pineapples

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/.

• There is no recommended daily allowance
• Some suggest 2.5mg to 5mg daily
• Higher doses – up to 20mg daily – may be required in the presence of mental health problems

Holford, P. (2004). Patrick Holford’s New Optimum Nutrition Bible. London: Piatkus, p. 67.

• Brazil nuts
• Seafood
• Organ meats
• Whole grains
• Poultry
• Eggs

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].

• 200μg per day
• 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.
  

• Oysters and other shellfish
• Whole grains
• Beans
• Nuts
• Potatoes
• Organ meats
• Dark leafy vegetables
• Dried fruit, such as prunes
• Cocoa
• Black pepper
• Yeast

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.

• Fish (such as cod and tuna), seaweed, shrimp, and other seafood
• Sea vegetables and sea weed
• Dairy products (such as milk, yogurt, and cheese) and products made from grains (like breads and cereals)
• Fruits and vegetables, although the amount depends on the iodine in the soil where they’ve been grown and fertilisers used
• Iodized salt

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].