The chemistry of life has evolved over 4 billion years. In our cells, 2 billion chemical reactions are occurring every second!1 But these chemical reactions rely on enzymes in order to function properly—and enzymes require specific vitamins (and their associated mineral cofactors) in order to do their jobs.
That’s why the mineral content of your diet is so important, especially for people with MS. Unfortunately, the majority of Americans’ diets are insufficient in magnesium and chromium, and many are also insufficient in zinc, iodine and other trace minerals. 2 These mineral deficits can lead to the development and/or worsening of symptoms if they remain unaddressed.
In this article, I will examine the importance of minerals for people with multiple sclerosis (MS); the declining mineral content in our food supply; signs that may suggest mineral deficiency; and how you can improve your mineral balance through diet and supplementation.
Minerals for Mitochondrial Health
Your brain and retinal cells run on massive amounts of adenosine triphosphate (ATP). If the amount of available ATP declines, your overall brain health also declines—increasing the risk for cognitive decline and progression of disability.
To support your cellular production of ATP, you need ample amounts of the B vitamins thiamin, riboflavin, pyridoxine, and cobalamin. But remember, vitamins rely on mineral cofactors to properly perform their biological functions. For these B vitamins, magnesium, zinc, selenium, iron, and copper are needed to help facilitate the enzymatic process your mitochondria use to manufacture ATP.3,4
Magnesium, Zinc, and Immune Health
Magnesium stabilizes the blood-brain barrier, helps to regulate and reduce excessive inflammation, and facilitates nerve conduction and muscle contraction.5 For those with muscle spasms, anxiety, depression, and/or insomnia, improving the levels of magnesium in the brain can be helpful.6,7
The form of magnesium you consume, however, determines how helpful it will be in supporting improved brain function and better mental health. For example, magnesium oxide is good for constipation, but it’s not well-absorbed into the bloodstream and therefore does not provide very good support for brain function. Magnesium citrate and magnesium glycinate both cause less diarrhea than magnesium oxide, but neither preparation readily crosses the blood-brain barrier.
In my practice, I usually recommend magnesium threonate. This form of magnesium is effective at crossing the blood-brain barrier6 and has been helpful in improving attention and memory in clinical trials.7,8
Zinc is also involved in regulating inflammation; the manufacture of myelin; and the protection of DNA, immune function, and healthy aging.9,10 In addition, zinc is important for learning, memory, and cognition.11 Optimizing zinc levels can help support brain function, mental health and immune function.
Other Trace Minerals to Support People with MS
Copper, zinc, manganese, and selenium are essential trace minerals for mitochondrial function. Insufficiencies in these minerals can increase the risk for multiple sclerosis and other neuroinflammatory diseases and neurodegenerative diseases.12 Let’s look at each one individually:
Copper plays a role in neurotransmitter synthesis.4
Manganese is involved in neurotransmitter metabolism and antioxidant protection.4
Selenium is important for antioxidant protection.4
Iodine is key for the manufacture of thyroid hormones.4
Iron supports the manufacturing of hemoglobin, a key component of red blood cells that carries oxygen and delivers it to tissues throughout the body.
All of these minerals are important for brain health and supporting mental health. However, excessive amounts of these same minerals can lead to problems as well—it all requires a delicate balance. For example, zinc and copper are taken up into the cell using the same receptor. If too much zinc is present, it can “crowd out” the copper, causing a deficiency. Copper deficiency can contribute to the development of neuropathy, ataxia, anemia and other health problems.4 This is why it’s important to work with your healthcare team when considering supplementation.
Can You Get Enough Minerals from Diet Alone?
Most Americans get more than 60% of their daily calories from ultra-processed foods like sugary cereals, breads, and pastas. Any minerals present in these foods will be removed in the manufacturing process. In addition, modern agricultural practices have led to a decline in the mineral content of our vegetables and grains over time.15
The more ultra-processed foods you eat instead of whole, natural foods, the higher your risk for developing neurological diseases (including MS13), anxiety, depression, or other mental health issues.14
This overall decline in the mineral content of our diet is part of why we have a chronic disease epidemic in the United States.
Signs of Mineral Deficiencies
Because minerals are needed for vitamins to facilitate the wonderfully complex biochemistry of life, insufficient mineral content in your diet can contribute to a variety of health problems.
You might initially notice non-specific fatigue, body aches, anxiety, low mood, and/or brain fog. With continued poor mineral intake, you may experience insomnia, muscle spasms, restless legs, pain, and poor bone health.4,16 You may also develop a weakened immune function and a greater risk for developing MS and other autoimmune diseases.5
Loss of vitality and the development of disease states are deeply connected to the quality of your nutrition.
Foods to Improve Your Mineral Balance
To improve your mineral balance, start with improving your diet at a pace that you and your family can manage. Eat more leafy green vegetables, which are rich in magnesium, lutein, and zeaxanthin. Have more salads. Learn how to make cooked greens that you’re excited to eat.
Also, see if you can add more nuts and seeds to your meals. If grains are part of your diet, try to consume whole grains to increase magnesium and other minerals. Meat and fish are rich sources of easily absorbed minerals—liver, oysters, and mussels are very good sources of zinc.
Because ultra-processed foods have their mineral content stripped away, reducing or eliminating sugar-sweetened beverages will also help, as will reducing or eliminating white flour-based cereals, breads, and pastas.
As you contemplate these kinds of changes, consider taking a cooking class. You can learn to make healthy, delicious meals that you and your family will enjoy!
Helpful Mineral Supplements for People with MS
When I work with my patients, I always want to be sure they haven’t developed a vitamin and/or mineral insufficiency that could be contributing to their symptoms. That’s why I advise them to take a good multivitamin, multimineral supplement.
MitoMulti Complete contains the multivitamins, trace minerals, and antioxidants recommended by Dr. Bruce Ames, the nutritional biochemist who pioneered the use of targeted nutritional supplements to treat and reverse neurodegenerative diseases using high-dose vitamins, minerals, and antioxidants.17,18
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