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Chromium

Cr2451.996

Magnesium

Mg12

24.305

Potassium

K19

39.098

Zinc

Zn30

65.38

Iron

Fe26

55.845

Vanadium

V23

50.942

Selenium

Se34

78.96

[7]Mighty

Minerals F O R D I A B E T I C S

[ 2 ]

P R E S E N T S

[ 3 ] © Elkaim Group International, Inc.7 Mighty Minerals for Diabetics

Mineral deficiency is common in diabetics and these nutrient deficiencies could lead to

further health problems down the road. Thus, correcting micronutrient deficiencies is

important for dealing with your diabetes and improving your overall health.

In this report, you’ll uncover 7 minerals that all diabetics should be familiar with. Some are very important for you while 2 others (you’ll find out which ones) should be consumed with caution.

The solution (unfortunately) with these minerals is not as simple as supplementing with them individually.

The reason for this is that inside your body what matters most is the relationship between minerals — not total numbers of any single mineral. Take calcium as an example…

For years, “experts” have been recommending that you supplement with calcium to protect your bones. But that’s terrible advice because there are a total of 19 essential minerals for good bone health and simply increasing your intake of calcium does little more than offset sensitive mineral balance and can even increase your risk of heart disease.

Although the above image may make little sense to you it shows the intricate relationship between minerals. For instance, excess intake of a single mineral can decrease the intestinal absorption of another one. As an example, a high intake of calcium depresses intestinal zinc absorption, while an excess intake of zinc can depress copper absorption.

These antagonisms occur when an excess of one mineral interferes with the metabolic functions of another or contributes to its excretion out of the body. This is seen with zinc and copper, cadmium and zinc, iron and copper, calcium, magnesium and phosphorus.

On the flipside, synergism between the minerals can also occur. As an example, iron and copper are synergistic in that sufficient copper is required for iron utilization.


Magnesium also functions in concert with potassium by enhancing its retention inside the body’s cells. The synergism between calcium, magnesium and phosphorus is well known due to their requirement in the maintenance and structure of bone.

All of this to say that its’ the relationship between minerals — not one single mineral — that is most important. So, before you rush off to health food store and load on individual mineral supplements please consider the following:

STEP 1: Do a hair mineral analysis test to see where nutritional deficiencies may exist. You can get this done at most naturopathic clinics.

STEP 2: Eat more nutrient-dense foods, especially sea vegetables that are loaded with trace minerals in a natural, balanced fashion.

STEP 3: Consider supplementing with a whole-foods based multi-vitamin/mineral to fill in the gaps. This is likely something to seriously consider since even the healthiest foods have lower amounts of minerals then they did 50 years ago due to depleted soils.

As always, please work in conjunction with your health care provider and especially if you are considering supplementing with any one mineral in this report.

Now, let’s jump in and see which minerals are of prime importance for helping reverse your diabetes and its complications.

Your friend and coach,Yuri Elkaim, BPHE, RHN

NY Times bestselling author, The All-Day Energy Diet

Creator, Defeating Diabetes


Chromium Chromium is vital to blood sugar control as it works closely with insulin to facilitate the

uptake of glucose (sugar) into cells. Without chromium, the action of insulin is blocked and

your level of blood glucose rises.

In some clinical studies of diabetics, supplementing the diet with chromium has been shown to decrease fasting glucose levels, improve glucose tolerance, lower insulin levels, and decrease total cholesterol and triglyceride levels while increasing the level of HDL cholesterol.

Although other studies have not shown chromium to exert much effect in improving glucose tolerance in diabetes, there is no argument that chromium is an important mineral in blood sugar metabolism.

Chromium plays an important role in hypoglycemia (low blood sugar) as well. In one study, eight female patients with hypoglycemia received 200 micrograms of chromium per day for three months leading to relief of women’s symptoms of hypoglycemia. In addition, their glucose tolerance test results improved and the number of insulin receptors on red blood cells increased.

The most definitive support for chromium supplementation in type 2 diabetes was provided by a 1997

randomized, double-blind, placebo-controlled study conducted in China. 180 subjects were randomized to placebo, 200 micrograms of chromium picolinate per day, or 1,000 micrograms of chromium picolinate per day for 4 months.

HbA1c significantly declined in both groups at 4 months compared to placebo. Fasting blood glucose levels, 2-h oral glucose tolerance test, and insulin and cholesterol levels all decreased in the high-dose-supplement group at 4 months.

In addition, research has shown that reversing a chromium deficiency by supplementing the diet with chromium can lower body weight and increase lean body mass.

All the effects of chromium appear to be due to increased insulin sensitivity. A chromium deficiency may be an underlying factor in the cases of the many people who have diabetes, hypoglycemia, and are obese. There is evidence that marginal chromium deficiency is quite common in the

United States, which is no surprise since it’s commonly found in vegetables — that not enough people are eating — like broccoli, green beans, tomatoes, and romaine lettuce. Oats are also a great source of chromium.

For diabetics, the safe dose of chromium is 200 to 400 micrograms a day in the form of chromium polynicotinate, chromium picolinate, and from the aforementioned foods.


MagnesiumKnown as the “relaxation mineral”, magnesium functions as an essential cofactor for more than

300 enzymes. It is essential for all energy-dependent transport systems, energy production,

bone health, neuromuscular activity, electrolyte balance, and cell membrane stabilization.

The kidney primarily regulates magnesium balance in the body. Thus, diabetes with kidney problems could naturally experience magnesium-related problems.

Magnesium deficiency has been associated with hypertension, insulin resistance, glucose intolerance, dyslipidemia, increased platelet aggregation, cardiovascular disease, complications of diabetes, and complications of pregnancy.

Magnesium is one of the more common micronutrient deficiencies in diabetes. And low dietary magnesium intake has been associated with increased incidence of type 2 diabetes in some but not all studies.

Magnesium deficiency in diabetes is most likely due to increased urinary losses. Additional risk factors include keto-acidosis (too much fat and protein breakdown for energy), use of certain medications including, malabsorption syndromes, congestive heart failure, myocardial infarction (MI), electrolyte disturbances, acute critical illness, and alcohol abuse.

Low-calorie and poor-quality diets are also more likely to be inadequate in magnesium. Since diabetics generally don’t eat a high quality whole foods diet, they are missing out on the most important magnesium-rich foods like green leafy vegetables, pumpkin seeds, sesame seeds, quinoa, black beans, navy beans, cashews, and even dark chocolate!

There appears to an inverse relationship between magnesium levels and glycemic control in diabetics. Clinical studies evaluating the effect of supplemental magnesium on glycemic control are mixed, with some studies reporting improvements and others showing no improvement.

Diets low in magnesium are also associated with increased insulin level and magnesium deficiency is strongly associated with insulin resistance. Studies have shown that insulin plays a role in magnesium transport, and insulin resistance has been shown to decrease magnesium uptake in type 2 diabetes.

Other studies also indicate an inverse relationship between magnesium levels and hypertension in people with and without diabetes, which makes sense this magnesium tends to “relax” the blood vessels, thus reducing the pressure within them. Magnesium deficiency is associated with unhealthy blood lipid levels, atherosclerosis, and overall cardiovascular disease.

The recommended daily allowance for magnesium is 400 mg/day for men under age 30, 420 mg/day for men over age 30, 310 mg/day for women under 30, and 320 mg/day for women over age 30. And the upper limit is 350 mg/day as supplemental magnesium. If excess magnesium is ingested supplementally you may end up with loose stools. Nothing too serious.


PotassiumFirst, let’s explore what potassium does in the body. This mineral is often referred to as an

“electrolyte.” Electrolytes are electrically charged particles, called ions, which our cells use

to maintain voltage across our cell membranes and carry electrical impulses, such as nerve

impulses, to other cells.

Some of the main electrolytes in our bodies, besides potassium, are sodium, chloride, calcium, and magnesium. Your kidneys help regulate the amount of electrolytes in the body.

Potassium’s job is to help nerve conduction, help regulate your heartbeat, and help your muscles contract. It also works to maintain proper fluid balance between your cells and body fluids. As long as your kidneys are working up to par, they’ll regulate the amount of potassium that your body needs. However, people with diabetes who have kidney disease need to be especially careful of their potassium intake, as levels can get too high in the body when the kidneys don’t work as they should. Too much potassium is just as dangerous as too little.

Your physician can measure the amount of potassium in your blood with a simple blood test. A normal, or “safe” level of potassium is between 3.7 and 5.2 milliequivalents per liter (mEq/L). Levels below or above this range are a cause for concern.

Low potassium levels (hypokalemia) may be due to something as relatively simple as dehydration from excessive sweating, vomiting, or diarrhea, or

to something more serious such as an adrenal gland problem, cystic fibrosis, or severe burns, for example.


Low levels can also result from taking diuretics or from malnutrition.

High potassium levels (hyperkalemia) often result from kidney damage. Kidney damage is usually due to poorly controlled diabetes, and is considered a major complication of diabetes (it’s often referred to as diabetic kidney disease, or diabetic nephropathy).

High potassium can also occur if someone has had diabetic ketoacidosis (DKA), a serious metabolic condition more commonly seen in people with Type 1 diabetes. Heart attack, injuries, infections, overuse of potassium supplements, and use of ACE inhibitor drugs may also lead to high potassium levels. Too much potassium, by the way, can lead to weakness, paralysis, irregular heartbeat, or even a heart attack.

If you have diabetic kidney disease and your potassium levels are high

(above 5.2), your health-care provider will likely recommend you cut down on how much potassium you get in your diet.

Foods high in potassium include bananas, cantaloupe, potatoes, tomatoes, and legumes, for example. It’s not that you can no longer eat these foods, but you’ll need to watch your portions of them and not eat them too often.

Talk to your health-care provider if you have any concerns about your blood potassium level or the health of your kidneys in general. Do the best you can to keep your HbA1c level below 7%, and be sure to get your microalbumin level (a test for urine protein that detects kidney damage) checked every year. Diabetic kidney problems can be prevented or slowed if caught early on.

If you don’t have kidney disease, one of the best things you can do is eat more

potassium rich foods like vegetables and low-glycemic index fruit.

Several studies have shown that eating more vegetables and fruit lowers your risk of type 2 diabetes — and can help reverse it. One study showed that diet rich in fruits and vegetables (thus high in potassium) was associated with lowered risk of diabetes.

A more recent study, carried out over 4 months, found that a similar whole-foods diet alone did not affect insulin sensitivity or glucose measures over the trial period, but that diet combined with caloric restriction and exercise it did.

A large review of the literature found a significant association between greater intake (1.35 servings or more per day) of green, leafy vegetables, which are foods that are potassium rich, and lower risk of diabetes compared with those with lower intake (0.2 servings or less per day).


ZincZinc is a component in over 200 enzymes in the human body. In fact, zinc functions in more

enzymatic reactions than any other mineral. Although severe zinc deficiency is very rare in

developed countries, many individuals in the United States have marginal zinc deficiency.

This is particularly true in the elderly population. Symptoms of zinc deficiency are an

increased susceptibility to infection, poor wound healing, a decreased sense of taste or

smell, and skin disorders. Research suggests that zinc deficiency, like chromium deficiency,

plays a role in the development of diabetes.

Zinc is involved in virtually all aspects of insulin metabolism: synthesis, secretion, and utilization. Also, zinc protects against the destruction of the insulin-producing beta-cells in the pancreas and has well-known antiviral effects. Diabetics typically excrete too much zinc in the urine and therefore require supplementation.

In experiments involving diabetic mice that took zinc supplements, all aspects of glucose tolerance improved.

In recent issues of Diabetes Care, Finnish researchers followed 1,050 adults with Type 2 diabetes for seven years. During that time, 156 participants died from heart disease and 254 had fatal or nonfatal heart attacks. They found that blood zinc levels were lower in people who died from heart disease compared to those who survived; also, zinc levels were lower in those who had heart attacks. The authors of this study speculate that, possibly

because zinc has antioxidant properties, supplementation may be useful in warding off heart disease in people with Type 2 diabetes.

Don’t start popping zinc pills just yet. Remember, too much zinc can upset the balance of copper and iron in the body, can weaken the immune system, can lower levels of HDL (“good”) cholesterol, and can cause nausea and vomiting.

To be on the safe side, aim to get your zinc from foods including red meat, poultry, and seafood. It’s also found in legumes, whole grains, nuts. Zinc is better absorbed from animal foods than from plant foods, since compounds called phytates that are found in plants can hinder its absorption. Daily zinc requirements are 11 milligrams for adult men and 8 milligrams for adult women. Diabetics should aim for no more than 30 milligrams of of zinc per day. You’ll also get zinc if you take a multivitamin/multimineral supplement.


IronIron is one of the most abundant minerals on earth. In the human body, it’s needed as part

of enzymes and proteins involved in carrying oxygen to cells and for regulating cell growth.

Two-thirds of the iron in our bodies is found in hemoglobin, which is a protein in red blood

cells that carries oxygen to our tissues. (In case you’re wondering, hemoglobin A1c, or HbA1c,

is a measure of how much glucose is attached to hemoglobin.) The rest of the iron in our

bodies is found in myoglobin, a protein that delivers oxygen to muscle tissues, as well as in

proteins that can store iron for future needs.

There are two forms of iron: heme iron, which is found in animal foods, such as red meat, fish, and poultry, and nonheme iron, found in plant foods, including lentils, beans, and spinach. Eating foods rich in vitamin C can enhance absorption of nonheme iron, while calcium, tannins (found in tea and other foods), and phytates (found in beans and other foods) may inhibit nonheme iron absorption.

The Recommended Daily Allowances for iron for adults is 18 milligrams (mg) for women of childbearing age, 8 mg for postmenopausal women, and 8 mg for adult men. So, as we age, our iron needs decrease. CAUTION: If you’re a man or post-menopausal, your multivitamin should NOT contain iron.

There’s evidence now that women who consume too much heme iron (the kind found in animal foods) have as much as a 28% increased risk of developing Type 2 diabetes. This research,

published last year, is based on a study of over 85,000 middle-aged women over a 20-year time frame.

Another study from 2004 showed similar results: About 33,000 healthy women with high iron stores followed for 10 years had a significant increase in the incidence of Type 2 diabetes. The thought is that high iron levels may cause damage to muscle tissue, thereby decreasing the body’s ability to move glucose from the blood into cells and also interfering with insulin production.

Secondly, there’s new evidence that women with Type 2 diabetes who consume a high amount of heme iron and red meat have up to a 50% increase in the risk of coronary heart disease.

All in all, research suggests that it’s not a bad idea for people with Type 2 diabetes to cut back on their intake of heme-iron–rich foods like red meat and adopt more plant foods into their diet.


VanadiumThe trace element vanadium has not been established as an essential nutrient and human

deficiency has not been well documented.

In animal studies, vanadium has been shown to facilitate glucose uptake and metabolism, facilitate lipid and amino acid metabolism, improve thyroid function, enhance insulin sensitivity, and negatively affect bone and tooth development in high doses.

In humans, pharmacological doses alter fat and sugar metabolism by enhancing glucose oxidation, glycogen synthesis, and liver glucose output.

Vanadium primarily mimics the actions of insulin in the body, and enhanced insulin activity and increased insulin sensitivity have also been noted with added vanadium. It appears to affect several points in the insulin signaling pathway and may lead to up-regulation of the insulin receptor and subsequent intracellular signaling pathways.

There is no recommended daily allowance for vanadium although the usual U.S. diet is estimated to provide 10–60 micrograms/day. It is commonly found in mushrooms, shellfish, black pepper, parsley, dill, grain and grain products. It exists as both vanadyl sulfate, the form most commonly used in supplements, and vanadate.


SeleniumRemember, when it comes to minerals — more doesn’t mean better. Selenium is a perfect

example. Although it’s an important antioxidant and important for healthy thyroid function, too

much selenium has now been linked with an increased risk and prevalence of type 2 diabetes.

A 2007 study found that Americans with diabetes have high levels of selenium in their bodies, prompting some health experts to suspect that it could contribute to development of the disease. In response to their new findings, a research team has recommended that U.S. residents stop taking supplements that contain selenium.

Most Americans ingest large amounts of the mineral—substantially more than people elsewhere — because soil in much of the country contains high levels that are absorbed by crops. Selenium occurs naturally in soil and leaches onto farm fields from irrigation and streams.

The research team, led by Johns Hopkins University epidemiologists, examined the diabetes rate and selenium levels of 917 people over the age of 40 who participated in a national health study conducted by the U.S. Centers for Disease Control and Prevention in 2003 and 2004. They found that most had a lot of selenium in their blood, but those with diabetes had substantially more.


Please note that 917 people is not a very large sample size but the findings should still be considered important.

The benefits and dangers of selenium have been debated in recent years because some studies show it might help protect people from cancer and heart disease.

For instance, a very large study in the journal Diabetes Care of 7,000 male and female health care professionals revealed that the chances of developing type 2 diabetes were as much as 24% lower among people with a diet rich in selenium than among those who consumed little of the mineral in a large new U.S. study.

However, the researchers noted that supplementation with selenium is recommended since this study only adds to a mixed bag of evidence on the protective effects of selenium, a known antioxidant, when it comes to diabetes.

Selenium is an essential element and antioxidant, but medical experts say there is a fine line between the amount that the body needs and the amount that is harmful.

Supplements containing selenium have gained popularity in the United States because of anti-cancer claims, and selenium levels in people have been rising. Nearly one-quarter of Americans over the age of 40 take

selenium supplements or multivitamin supplements that include selenium.

According to the U.S. Food and Drug Administration, selenium supplements are generally unnecessary because “normal consumption of food and water” provides adequate amounts. However, since 2003, the FDA has allowed manufacturers to state on labels that selenium “may reduce the risk of certain forms of cancer” based on “limited and not conclusive” evidence.

A link between diabetes and selenium initially was reported in 2007, based on results of people tested between 1988 and 1994 as part of the CDC’s National Health and Nutrition Examination Survey. Since then, average selenium levels in the country have increased 9 percent. Also in 2007, a large clinical trial in which people were given selenium tablets to see if it reduced their cancer risk was discontinued after they experienced a high diabetes rate.

Other recent research suggests that environmental exposures may play a role in diabetes. In particular, exposure to hormone-altering contaminants in the womb may lead to development of the disease later in life.

In this new study, people with the high selenium levels also had higher fasting plasma glucose and glycosylated hemoglobin levels, which indicate risk of diabetes.

The researchers concluded that the only people who should take selenium are those who know they live in low-selenium areas, which are rare in the United States. In China, however, selenium deficiencies are common so supplements are often necessary.

The recommended dietary allowance for selenium is 55 micrograms per day for adults, and most Americans reach that with diet alone. The FDA warns that the daily intake should not exceed 400 micrograms. The FDA recalled two popular dietary supplements last year that contained more than 40,000 micrograms, an amount considered toxic.

So proceed with caution and remember that you’re likely getting enough selenium already and that supplemental selenium may be unnecessary.


ReferencesAnderson RA: Chromium, glucose intolerance and diabetes. J Am Col Nutr 17:548–555, 1998

Mertz W: Interaction of chromium with insulin: a progress report. Nutr Rev 56:174–177, 1998

Anderson RA, Cheng N, Bryden NA, Polansky MM, Cheng N, Chi J, Feng J: Beneficial effects of chromium for people with diabetes. Diabetes 46:1786–1791, 1997

American Diabetes Association: Magnesium supplementation in the treatment of diabetes (Consensus statement). Diabetes Care 15:1065–1067, 1992

Sjogren A, Floren C-H, Nilsson A: Magnesium deficiency in IDDM related to level of glycosylated hemoglobin in diabetes. Diabetes 35:459–463, 1986

de Valk HW, Stuyvenberg A, van Rijn HJM, Haalboom JRE: Plasma magnesium in patients with type 2 (non-insulin dependent) diabetes and non-diabetics attending an outpatient clinic for internal medicine. Clin Chem Enzyme Comm 5:151–155, 1993

Lima DLM, Cruz T, Pousada JC, Rodrigues LE, Barbarosa K, Cangucu V: The effect of magnesium supplementation in increasing doses on the control of type 2 diabetes. Diabetes Care 21:682–686, 1998

Liese AD, Nichols M, Sun X, et al. Adherence to the DASH diet is inversely associated with incidence of Type 2 diabetes: the insulin resistance atherosclerosis study. Diabetes Care. 2009;32(8):1434–1436.

Blumenthal JA, Babyak MA, Sherwood A, et al. Effects of the dietary approaches to stop hypertension diet alone and in combination with exercise and caloric restriction on insulin sensitivity and lipids. Hypertension. 2010;55(5):1199–1205.

Bleys, J. et al. (2007). Effects of Long-Term Selenium Supplementation on the Incidence of Type 2 Diabetes: A Randomized Trial. Ann Intern Med. 147(4):271-272.

Park, K. et al. (2012). Toenail Selenium and Incidence of Type 2 Diabetes Mellitus in U.S. Men and Women. Diabetes Care.

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