magazine presents

MINERALS
Discover the MIRACLE of CHELATION
BETTER ABSORPTION for
BALANCED HEALTH

Build a
ROCK-
SOLID
n
utrition
foundational

$4.95
 magazine presents

MINERALS
by KIM ERICKSON
Copyright © 2011 by Kim Erickson and Active Interest Media, Inc.

All rights reserved. No part of this booklet may be reproduced, stored in an electronic
retrieval system, or transcribed in any form or by any means, electronic or mechanical,
including photocopying and recording, without the prior written permission of the
publisher, except for the inclusion of quotations in a review.

Published by:
Active Interest Media, Inc.
300 N. Continental Blvd., Suite 650
El Segundo, CA 90245

This booklet is part of the Better Nutrition Healthy Living Guide series. For more information,
visit www.betternutrition.com. Better Nutrition magazine is available at fine natural health
stores throughout the United States. Design by Aline Design: Bellingham, Wash.

The information in this booklet is for educational purposes only and is not recommended
as a means of diagnosing or treating an illness. All health matters should be supervised by
a qualified healthcare professional. The publisher and the author(s) are not responsible for
individuals who choose to self-diagnose and/or self-treat.
MINERALS
CONTENTS
Introduction: Are You Getting the Minerals
Your Body Needs? ...................................................... 4
Chapter One: The Importance of Minerals........... 9

Chapter Two: Creating a Strong Foundation...... 16

Chapter Three: Form and Function........................ 24

Chapter Four: Choosing the Right Minerals ....... 28

Selected References .......................................................... 31

Introduction
Are You Getting
the Minerals
Your Body Needs?
I
f you take a daily multivitamin, you probably think you’re getting all
the nutrients you need, especially if you combine your supplement
with a healthy diet. Yet it’s not what you consume that matters, it’s
what your body absorbs and uses. That’s particularly true when it comes
to minerals. Unfortunately, numerous factors can interfere with absorp-
tion—and that can mean that all of the minerals in that multi you’re tak-
ing may not be doing you any good at all.
Why does it matter? Because certain minerals are critical to human
health. In fact, we couldn’t exist without them. Minerals are a basic part
of all the cells in our body, especially blood, nerve, and muscle cells. They
are the building blocks of strong bones and teeth. Minerals control the
actions of enzymes, vitamins, and certain hormones. They are also impor-
tant for growth and healing, the production of energy, and other impor-
tant bodily functions.

Dirt Poor
Since our bodies don’t manufacture minerals, we have to get them
from plants grown in mineral-rich soil or from the meat of animals
that eat these plants. That has worked well throughout much of our
history. But since the advent of modern agriculture, the soil is not as
mineral-rich as it once was. According to scientists at the University
of Wisconsin’s Department of Soil Science, while the development of
plant breeding, mechanized farming, fertilizers, and pesticides has
ensured enough food for all Americans, it has also stripped the soil of
essential nutrients.
This has been shown in several studies, including a widely cited British
analysis comparing nutrient data collected in the 1960s with data from
the late 1990s. Among the 40 foods that were analyzed, most showed a
steady decline in the amount of seven key minerals, including calcium,
magnesium, and potassium.

4 M I N E R A L S
The Mineral Content of Various Fruits &
Vegetables 1963 vs. 1999 (mg/100g sample)
Calcium Magnesium Potassium
Food 1963 1999 1963 1999 1963 1999
Apples 7 7 8 5 110 115
Green Beans 56 37 32 25 243 209
Broccoli 103 48 24 25 382 325
Carrots 37 27 23 15 341 323
Iceberg Lettuce 20 19 11 9 175 158
Oranges 41 40 11 10 200 181
Peaches 9 5 10 7 202 197
Peas 26 25 35 33 316 244
Strawberries 21 14 12 10 164 166
Tomatoes 13 5 14 11 244 222
Adapted from “Historical changes in the mineral content of fruits and vegeta-
bles: a cause for concern?” British Food Journal. 99:207. 1997.

More recently, researchers at the University of Texas, Austin, conducted

a nutrient comparison. Among their findings was the discovery that, over-
all, calcium levels in plants were 16 percent lower than they had been in
the 1950s. Iron content had dropped 16 percent, and there was 9 percent
less phosphorus. After documenting these dwindling nutrients, they con-
cluded that there has been a distinct trade-off between the higher yields
that the food industry wants and lower amounts of the minerals we all
need for optimum health.
But it’s not just fruits and vegetables that contain lower levels of impor-
tant minerals. Grains have seen a decline in minerals too. When Washing-
ton State University researchers tested 63 varieties of spring wheat grown
between 1842 and 2003, they discovered drops in all eight minerals stud-
ied, including the following:
• 11 percent decline in iron
• 16 percent decline in copper
• 25 percent decline in zinc
• 50 percent decline in selenium

M I N E R A L S 5
Are You Undermining Your Minerals?
Even if the soil was brimming with the minerals you need for good
health, it’s likely that you still wouldn’t be getting enough—especially
if you eat a typical Western diet. To meet your body’s mineral require-
ments, you would need to eat a wide variety of whole, minimally pro-
cessed foods each and every day. But most Americans don’t eat nearly the
recommended amount of fruits and vegetables (five to nine servings per
day) or whole grains (at least four servings per day). Instead, they stock
their refrigerators and pantries with highly refined and processed foods
that may taste great but offer little in the way of wholesome nutrition.

Is your diet deficient? According to a nationwide survey, the

Continuing Survey of Food Intakes by Individuals, it might be. The
survey found that women in the United States aren’t meeting the
Recommended Daily Allowance (RDA) for calcium, iron, zinc, mag-
nesium, and copper. Men don’t fare much better, with lower-than-
needed levels of zinc, magnesium, and copper.

You may also be shortchanging the amount of minerals your body can
absorb if you are trying to lose weight. Studies show that people on long-
term low-calorie diets are at a particularly high risk of developing min-
eral deficiencies. Eating mineral-rich foods at the same time you consume
dietary fiber can also undercut the minerals that are absorbed by the body
since many high-fiber foods contain phytic acid. For this reason, vegans
can also find themselves with low mineral levels, especially when it comes
to calcium, iron, and zinc.
But it’s not just about what you do or don’t eat. Many of the lifestyle
choices we make, environmental factors we are exposed to, and illnesses
we suffer can further throw off the body’s delicate mineral balance. Some
of the factors that can lead to a mineral deficiency including:
• alcohol,
• excessive soda pop,
• smoking,
• gastrointestinal disorders like celiac or Crohn’s disease,
• renal problems,
• chronic bleeding,
• diarrhea, and
• stress.

6 M I N E R A L S
 Postmenopausal
women may be at
particular risk of
mineral deficiency.

Some medications can also create a deficiency or cause an adverse inter-

action with certain minerals. For instance, some antibiotics, beta-blockers,
and thyroid drugs interact poorly with calcium or may cause an adverse
reaction when taken together. Antacids and tetracycline can inhibit the
absorption of both iron and magnesium. Taking diuretics on a long-term
basis can deplete sodium, potassium, and magnesium.

M I N E R A L S 7
 Postmenopausal women may be at particular risk. As more women turn
to bone-building medications like Fosamax to prevent and treat osteo-
porosis, it’s important to note that taking these drugs at the same time
you take iron, zinc, or magnesium may reduce the amount of drug that is
absorbed by the body. What’s more, these drugs can lead to low calcium
levels because they siphon calcium from the blood to build up the bones.

Absorption Distortion
Since you can’t rely on the foods you eat to supply optimal amounts of
the minerals you need for good health, you might think it would be pru-
dent to take them in supplement form. But again, it’s not what you take
that matters—it’s what is absorbed and metabolized by the body. And this
is where things get complicated. Even in the best of times, if you’re getting
enough minerals and your digestive system is functioning properly, min-
erals will only be moderately well absorbed.
When inorganic minerals are consumed, they must first go through the
gastrointestinal tract, where they are transformed into an organic min-
eral form that can be absorbed into the intestinal wall—a process called
chelation (key-lay-shen). If this process doesn’t work efficiently, the min-
erals you get from food and supplements have a difficult time moving
from the gastrointestinal tract to the blood stream. What’s more, certain
food compounds like oxalate in spinach or phytic acid in nuts, seeds, and
grains can decrease availability by chemically binding to the mineral and
preventing it from entering the blood stream.
In addition, the excess intake of one mineral can influence the absorp-
tion and metabolism of other minerals. For example, the presence of a
large amount of zinc in the diet decreases the absorption of iron and cop-
per. Calcium can reduce the absorption of iron and zinc.
Since minerals are so very critical to optimal health, it’s important to
ensure that you are getting sufficient amounts to keep all your organs and
tissues functioning properly. But if you can’t rely on your diet or your
body’s ability to process the nutritional minerals you need, what can you
do? Luckily, mineral supplementals are available to support a diet low in
minerals. However, all mineral supplements are not created equal. For
maximum absorption and mineral bioavailability, you need an organic
chelated mineral form. Choosing organic, chelated minerals ensures
proper assimilation by the body so you get the most from the minerals
you take. Before we dig deeper into how these specialized minerals can
benefit your health, let’s take a closer look at what makes nutritional min-
erals so important to our very existence.

8 M I N E R A L S
Chapter One
The Importance
of Minerals
N
utrition has become big business. Newspapers, magazines, TV, and
the Internet continually tell us about the benefits of this or that
nutrient. But when it comes to nutritional headlines, minerals often
take a backseat to vitamins or the latest phytonutrient. And yet minerals
are among the most critical nutrients for good health. They are intimately
involved in every cell, every organ, and every structure of the human body.
As vital as minerals are to our survival, they aren’t something our bodies
can manufacture. Since we must obtain them from the foods we eat, the
water we drink, and the supplements we take, they are considered essen-
tial nutrients. We know a lot about the importance of minerals now, but
scientists didn’t begin to uncover their role in health until 1713 with the
discovery of iron in the blood. Calcium was identified in bone in 1771.
Even then, the role of minerals was not fully appreciated until the late
19th century.
Today, scientists and doctors have come to embrace the importance of
minerals. Unfortunately, the same cannot be said for the general pub-
lic. In fact, most people are still under the mistaken belief that vitamins
trump minerals when it comes to maintaining health, even though min-
erals help our body absorb and use vitamins and act as catalysts for a
number of chemical processes. For instance, did you know that at the core
of vitamin B12 is the mineral cobalt? Without cobalt our bodies would
not be able to convert nutrition into energy.
Minerals are also important for the balance they maintain in our body.
We are made of approximately 70 percent water, which makes up the
blood, cerebrospinal fluid, gastric juices, saliva, sweat, tears, urine, and
other fluids in the body. It’s important that these fluids are neither too
acidic nor too alkaline. Minerals help maintain both the amount of fluid
in our bodies and the balance between its acidity and alkalinity.
Minerals are also essential because their molecules carry positive and
negative electrical charges. These electrical charges help our nervous sys-
tem relay messages from the brain, transport nutrients through the body,
and help our muscles function. Without minerals, the fluids in our bodies
could not conduct those electrical impulses.

M I N E R A L S 9
 It’s clear that minerals play a wide variety of roles in the body, but
most people aren’t aware of the importance of each mineral or which
form will do them the most good. Without this information, it’s likely
you won’t be getting all of the health-promoting benefits these vital
minerals offer.

Elemental, My Dear Watson

Minerals are the elements that make up the earth and nearly every-
thing on it. The dictionary describes them as solid, crystalline sub-
stances that are neither animal nor vegetable in origin. In their basic
form they are inorganic—meaning they are not of a biological origin.
This means that the body can’t use them unless they are first trans-
formed into a special organic form during digestion—a process called
chelation. Only then can minerals be absorbed and utilized at the cel-
lular level by the body.
How many minerals benefit human health? If you think back to the
periodic table of elements that hung on the wall of your high school
chemistry class, you might recall there are 106 known elements. Accord-
ing to the National Research Council, 25 of these minerals either have
or may have nutritional value. Of those, only 17 have proven health
benefits. These elements, commonly known as nutritional minerals,
are classified as either macro minerals or trace minerals, depending on
how much of a specific mineral the body needs to function properly.
More specifically, macro minerals are those that make up parts of our
body such as bones and teeth. These minerals are needed by the body in
greater amounts—typically more than five grams—and include calcium,
magnesium, and potassium.
Minerals needed in minute amounts are known as trace minerals and
ultra trace minerals. Although they also have important functions in the
body, generally you only need between a microgram and a milligram
daily. In fact, if you could extract all of the trace minerals in your body,
they would hardly fill a teaspoon.
Until recently, scientists believed trace minerals were unnecessary and
deficiency wouldn’t compromise health. However, studies now show that
trace minerals perform a number of vital roles for which no substitute
will do.
The following is a “cheat sheet” of the macro minerals, as well as the
trace and ultra trace minerals to give you a quick overview of what they
do in the body, where you can find them, and the symptoms and conse-
quences of deficiency.

10 M I N E R A L S
Macro Minerals
Macro
Mineral Biological Action Food Sources Deficiency

Calcium Essential for bone Dairy products, Can cause rickets

and tooth health. It sardines, in children and
is also required for canned salmon, osteomalacia
blood clotting, nerve green leafy in adults. Lack
signal transmission, vegetables, of dietary or
and muscle and tofu. supplemental
contraction. calcium may
contribute to
osteoporosis.

Chloride Works with Celery, kelp, Rarely. Excessive

potassium and olives, table vomiting or
sodium to control the salt, and diarrhea can
flow of fluid in blood tomatoes. deplete chloride
vessels and tissues. stores.
Regulates acidity in
the body and aids
in the formation of
hydrochloric acid in
the stomach. Also
helps to balance
sodium levels in the
body and assists
in healthy kidney
function.

Magnesium Critical for proper Nuts, grains, Common in people

muscle function. beans, dark taking “potassium-
Also needed for green leafy depleting”
bone, protein, and vegetables, prescription
fatty acid formation; fish, and meat. diuretics. Taking
making new cells; too many laxatives
activating B vitamins; can also lead
clotting blood; and to deficiency.
forming adenosine Alcoholism, severe
triphosphate (ATP). burns, diabetes,
Also required for the and heart
secretion and action failure are other
of insulin. potential causes of
deficiency. Signs
include irritability,
muscle weakness,
and loss of
appetite.

M I N E R A L S 11
 Macro
Mineral Biological Action Food Sources Deficiency

Phos- An essential mineral Yogurt, lentils, None known;

phorus that is a part of fish, beef, however antacids
DNA and RNA. It is poultry, and may interfere with
required by every cereal grains. the absorption of
cell in the body for phosphorus.
normal function. It
is also involved with
bone and tooth
formation, as well
as most metabolic
actions in the body,
including kidney
functioning, cell
growth, and the
contraction of the
heart muscle.

Potassium Helps keep body Fruit, orange Leg cramps,

fluids in balance and juice, beans, nausea, weakness,
regulates acidity, legumes, milk, lethargy, and
blood pressure, potatoes, and confusion.
and neuromuscular vegetables.
function. Potassium
also plays a
critical role in the
transmission of
electrical impulses in
the heart.

Sodium Helps to balance fluid Table salt, Rare.

levels in the body many
and is necessary for vegetables,
making hydrochloric and processed
acid. foods.

Sulfur Needed to make Meat and Deficiency may

proteins, including poultry, organ contribute to
those forming hair, meats, fish, arthritis, infection,
muscles, and skin, as eggs, beans, migraines, acne,
well as bile acids. A dairy products, dry skin, and
constituent of bones, onions, and various skeletal
teeth, and collagen. garlic. and muscular
As a component problems.
of insulin, sulfur is
needed to regulate
blood sugar.

12 M I N E R A L S
Trace Minerals
Trace
Mineral Biological Action Food Sources Deficiency

Chrom- Aids in the Beef, fish, turkey, May contribute to

ium metabolism cheese, brown the development
of glucose and rice, corn, green of adult-onset
promotes healthy beans, and diabetes
blood sugar levels. mushrooms.

Cobalt A core constituent Clams, oysters, As cobalamin, a

of vitamin B12 fish, leafy green deficiency can
(cobalamin), cobalt vegetables, liver, cause severe
is a necessary milk, nuts, and and irreversible
cofactor for making red meat. damage to the
the thyroid hormone brain and nervous
thyroxine. Cobalt system. Low levels
also aids in forming can cause fatigue,
hemoglobin. depression, and
poor memory.

Copper Needed to absorb Oysters, nuts, Deficiency can

and utilize iron. dried legumes, lead to anemia,
Copper aids in cereals, meat, lower levels of
making ATP, the potatoes, and HDL (“good”)
energy the body vegetables. cholesterol, or
runs on. Required cardiac arrhythmias.
for the synthesis of Zinc interferes with
some hormones, as copper absorption.
well as collagen. The
enzyme tyrosinase,
which plays a role in
skin pigmentation,
requires copper to
function.

Fluoride May help to prevent Fish, tea, None known.

tooth decay. and various
Contributes to bone vegetables.
strength. Added to many
municipal water
supplies.

Iodine Essential for proper Iodized salt, May impact

thyroid function. garlic, seafood, cognitive function.
asparagus, and
mushrooms.

M I N E R A L S 13
Trace
Mineral Biological Action Food Sources Deficiency

Iron Iron is an essential Heme, the most Can cause fatigue

part of hemoglobin. absorbable form and anemia.
of iron, is found Occasionally, an
in oysters, fish, iron deficiency can
meat, and poultry. signal ulcers or even
Non-heme iron colon cancer.
is found in dried
fruit, molasses,
and leafy green
vegetables.

Mangan­ Needed for healthy Nuts and seeds, None known;

ese skin, bone, and wheat germ, however people
cartilage formation, wheat bran, leafy with osteoporosis
as well as glucose green vegetables, sometimes have
tolerance. It also beet tops, tea, low blood levels,
helps activate and pineapple. which suggests a
superoxide deficiency.
dismutase (SOD),
an important
antioxidant enzyme.

Molyb- Needed for the Beans, dark None known.

denum proper functioning green leafy
of certain enzyme- vegetables, and
dependent grains. Hard tap
processes, including water can also
the metabolism of add molybdenum
iron. to the diet.

Selenium Used primarily as an Brazil nuts, garlic, Possible increased

antioxidant, selenium brewer’s yeast, risk of heart disease
works synergistically broccoli, brown and rheumatoid
with vitamin E to rice, dairy, meat, arthritis. People
protect against free- grains, and with AIDS suffer
radical damage. seafood. selenium depletion.

Zinc A component of Oysters, seafood, Can cause

more than 300 meat, eggs, behavioral and
enzymes needed black-eyed peas, sleep disturbances,
to repair wounds, tofu, and wheat dandruff, delayed
maintain fertility in germ. wound healing,
adults and growth in diarrhea, growth
children, synthesize retardation, hair loss,
protein, help cells hyperactivity, loss
reproduce, preserve of senses of taste
vision, boost or smell, loss of sex
immunity, and drive, premenstrual
protect against free syndrome (PMS),
radicals. reduced fertility,
and white spots on
the fingernails.

14 M I N E R A L S
Ultra Trace Minerals
Ultra Trace
Mineral Biological Action Food Sources Deficiency

Boron Needed for healthy Raisins, prunes, There is some

bones, central vegetables, evidence that
nervous system legumes, and low boron levels
function, and the nuts. may contribute to
inflammatory osteoarthritis.
response. Increases
the absorption of
calcium, magnesium,
and phosphorus.

Germanium Some forms may Broccoli, celery, None known.

enhance cellular milk, shiitake
oxygenation. mushrooms,
Preliminary studies and rhubarb.
suggest that this
micro-mineral may
enhance immunity.

Silicon Required for normal Alfalfa, whole- Brittle nails may

bone formation and grains, root indicate low
tissue healing. vegetables, levels, but true
and beer. deficiency is rare.

Vanadium May be involved Seafood, None known.

in normal bone cereal,
growth. May also mushrooms,
reduce blood sugar parsley, corn,
levels and improve soy, and
sensitivity to insulin gelatin.
in people with type 2
diabetes

M I N E R A L S 15
Chapter Two
Creating A Strong
Foundation
J
ust like a house, your body needs a strong foundation to with-
stand the effects of aging and environmental assault. What makes
a strong health foundation? Key minerals that support your basic
physiological structures and functions—your heart, bones, blood, mus-
cles, nervous system, and immune system. While numerous nutrients go
into keeping all of these systems up and running, four minerals stand out
as superstars. Three are macro minerals and one is a trace mineral.

Calcium
Each of us carries around two to three pounds of calcium, 99 percent
of which is found in the skeleton. It’s the most abundant mineral in the
body and an essential nutrient for anyone concerned with building or
maintaining strong bones. This is particularly true for women facing
menopause. While women lose approximately 50 percent of their trabec-
ular (hard, compact) bone and 30 percent of their cortical (spongy) bone
over a lifetime, about half of this bone loss occurs during the first 10 years
after menopause. This puts older women at a significantly higher risk of
osteopenia, osteoporosis, and fracture.
Hundreds of studies show a direct link between calcium intake and the
strength and density of bones. Low intakes are associated with low bone
mass, rapid bone loss, and high fracture rates. According to the National
Institutes of Health, many Americans consume less than half the amount
of calcium recommended to build and maintain healthy bones. This is
why most doctors recommend that women take a calcium supplement
beginning in their 30s.
But calcium’s benefits don’t end with your bones. During the past
decade, scientists have discovered a wide range of ways calcium fosters
good health, including blood clotting, nerve conduction, muscle contrac-
tion, regulation of enzyme activity, and cell membrane function. Because
these physiological activities are essential to life, the body tightly controls
how much calcium is in the blood and available for these activities. But if
your calcium intake is too low to maintain normal blood levels, your body
will draw on the calcium stored in the bones to maintain normal blood

16 M I N E R A L S
concentrations. As the body continues to rob the bones without replacing
the calcium, bones eventually begin to lose their mass and density.
Calcium may also help whittle your middle. Preliminary animal and
human studies suggest that boosting calcium intake can trigger more weight
loss than diet alone. One trial of 63 overweight women at Laval University
in Québec, Canada, found that those who took supplemental calcium saw
a significant drop in their body weight. And the weight they lost was fat,
not muscle. “Our hypothesis is that the brain can detect the lack of calcium
and seeks to compensate by spurring food intake, says study author Angelo
Tremblay. “Sufficient calcium intake seems to stifle the desire to eat more.”’

Preliminary evidence suggests that

calcium can slash the incidence
of all cancers by up to 60 percent
in postmenopausal women.
Calcium also appears to reduce the risk of developing colorectal cancer,
the most common gastrointestinal cancer and the second leading cause
of cancer deaths in the United States. Studies suggest that calcium binds
with bile and fatty acids so that they can’t damage the cells that line the
colon. Calcium may also act directly to reduce cell proliferation in the lin-
ing of the colon and improve signaling within cells. This may cause cancer
cells to die in a process called apoptosis.
In an analysis involving more than 293,000 men and 198,000 women
participating in the National Institutes of Health–American Association
of Retired Persons (NIH–AARP) Diet and Health Study, researchers found
that men with the highest calcium intake had a 20 percent lower risk
of colorectal cancer. Women fared even better, with an approximately
30 percent reduced risk. Other studies have also shown the colon-protect-
ing capabilities of calcium.
Calcium may also help if precancerous colon polyps do develop.
According to Israeli re­search­ers, people with polyps who took supplemen-
tal calcium as part of a low-fat diet saw their risk of future growths shrink
by 58 percent.
But calcium’s cancer-prevention properties may go beyond the colon.
Preliminary evidence suggests that calcium can slash the incidence of all
cancers by up to 60 percent in postmenopausal women. Other studies

M I N E R A L S 17
have suggested that consuming calcium-rich dairy products might reduce
the risk of ovarian and cervical cancer. And an analysis from the Nurses’
Health Study that included more than 3,000 women found that a higher
calcium intake (more than 800 mg per day) was associated with a reduced
risk of breast cancer among premenopausal women.
Preliminary research at Tufts-New England Medical Center in Boston
also suggests that calcium supplements, when paired with vitamin D,
might lower the risk of type 2 diabetes by as much as 33 percent. This may
be due to the nutrients’ ability to optimize glucose metabolism.
But choosing a calcium supplement can be complicated. It is available
in a variety of forms which are absorbed at different rates by the body.
Elemental calcium comes from sources like oyster shells, coral, dolomite,
and bone meal. While this may seem like the most natural form of cal-
cium, it is actually quite difficult for the body to absorb. Recent studies
have also shown that some of these elemental supplements can be con-
taminated with lead and other heavy metals.
Another type of calcium supplement is calcium carbonate. This form
of calcium is popular, readily available, and inexpensive. But, because it
contains a high concentration of elemental calcium (35 to 40 percent),
calcium carbonate requires the production of extra stomach acid to be
absorbed. This is why calcium carbonate must be taken with food. Even
then, absorption is limited.
Fortunately, there are more absorbable forms of calcium. Differing from
the alkaline qualities of calcium carbonate, calcium citrate has an acidic
base. This acidity requires less stomach acid, allowing it to be absorbed
more efficiently. It can be taken any time of day, even on an empty stom-
ach. It does, however, contain less elemental calcium (20 percent) in each
capsule, so you may need to take more pills per day to obtain the same
amount of calcium. Calcium phosphate, calcium lactate, and calcium glu-
conate have even smaller percentages of elemental calcium in each tablet.
Therefore, it is necessary to take a large number of tablets to consume an
adequate amount of calcium every day.
A third type of calcium is a pre-chelated organic form that is well
absorbed and highly bioavailable. With this form of calcium, the body
does not have to rely on the digestive system to chelate the mineral prior
to absorption. As a result, the body utilizes it at a higher rate than the
inorganic forms mentioned previously.
Regardless of the type of calcium you take, you should combine it with
other nutrients proven to enhance absorption. Vitamin D tops the list and
is necessary for intestinal absorption of calcium. Vitamin D also helps

18 M I N E R A L S
 SPINACH QUICHE
Cooked spinach, eggs, and
fortified flours are all high
in non-heme iron.

maintain adequate calcium levels in the blood. Small amounts of boron

can also enhance the absorption of calcium.

Iron
One of the most abundant metals on the planet, iron is essential to nor-
mal human physiology. It’s an integral part of many proteins and enzymes
that maintain good health. Iron is essential for the regulation of cell growth
and differentiation. It also aids immune function, cognitive development,
temperature regulation, energy metabolism, and work performance.
Iron is classified into two types—heme and non-heme. Heme comes
from animal sources and is easily absorbed by the body because it is in
a natural organic form. Approximately 40 percent of the iron in meat
is heme, with the best sources being liver, seafood, fish, lean meat, and
poultry. Non-heme iron, on the other hand, comes primarily from plants.
It’s not absorbed as efficiently as heme, and its absorption depends on the
body’s needs. In other words, if the body doesn’t have enough iron, more
will be absorbed from these plant sources. Cooked spinach, beans, eggs,
nuts, fortified breads, cereals, and flours are all high in non-heme iron.
Regardless of whether the iron is heme or non-heme, the presence of vita-
min C increases its absorption. However, tea, coffee, and red wine, as well
as an excess of zinc, manganese, or calcium, can decrease iron absorption.
About 90 percent of the iron in the body is conserved and reused every
day; the rest is excreted. Men are naturally able to retain more iron than
women. One reason for this is that women in their reproductive years lose
iron each month during menstruation. In order to maintain iron balance
in the body, the diet must supply enough iron to replenish the 10 percent
that the body excretes, or deficiency will occur.
Iron deficiency limits the amount of oxygen that reaches the cells. This
can lead to fatigue, headaches, irritability, poor work performance, and

M I N E R A L S 19
depression. An iron deficiency in infants can decrease motor development.
The most common problem that arises from an iron deficiency is anemia,
a condition in which the size and number of red blood cells are reduced.
This condition may result from inadequate intake of iron or from blood
loss. Gastric bypass surgery can also cause iron-deficiency anemia. Other
causes include heavy blood loss through menstruation, ulcers, hemor-
rhoids, and colon cancer. But when it comes to iron, it’s important to be
aware that you can get too much of a good thing. Since the body stores
iron, excess amounts can result in toxicity and even death.

Magnesium
This important mineral is a true multitasker. Magnesium plays a role
in the proper functioning of every organ in the body, especially the heart,
muscles, and kidneys. It also contributes to the makeup of teeth and bones.
In addition, magnesium activates enzymes and the B vitamins; contrib-
utes to energy production; and helps regulate levels of calcium, copper,
zinc, potassium, and vitamin D. It plays a vital role in relaxing muscles,
clotting blood, and forming adenosine triphosphate (ATP). What’s more,
the secretion and action of insulin also require magnesium.
But as critical as magnesium is, many of us don’t get enough on a daily
basis. Indeed, the amount of dietary magnesium has declined dramati-
cally over the past century. One reason is because of our processing and
cooking methods. For example, refining whole grains can cause a magne-
sium loss of up to 80 percent. Simply boiling our vegetables can cause a
50 percent magnesium loss. Additionally, most Americans now eat fewer
of the foods traditionally rich in magnesium (tofu, legumes, seeds, nuts,
whole grains, and green leafy vegetables).
Magnesium and calcium work together to promote smooth muscle
relaxation and contraction throughout the body, including the heart.
Because magnesium acts as a natural calcium channel blocker, supple-
mentation of at least the minimum daily requirement of 500 mg can help
reduce blood pressure and promote more efficient cardiovascular func-
tion. Magnesium can also improve energy production within the heart
muscle and dilate coronary arteries. This improves oxygen flow to the
heart and helps to protect against angina, arrhythmias, congestive heart
failure, intermittent claudication, and stroke.
Numerous studies show that magnesium supplementation can also
alleviate many other health problems, such as asthma, diabetes, eclamp-
sia, fibromyalgia, gallstones, migraine, osteoporosis, PMS, restless leg
syndrome, and stress. Taking a magnesium supplement can also improve
athletic performance by increasing erythrocyte and hemoglobin levels.

20 M I N E R A L S
High-Performance Nutrients
Athletes and bodybuilders know the importance of magnesium
and creatine. Magnesium curbs dehydration and helps prevent
muscle cramping during and after exercise. Animal studies also
suggest that taking magnesium just before exercise boosts blood
glucose levels, which, in turn, enhances performance.
Creatine is an amino acid in meat and fish that is stored in the
muscles. It’s also made by the human body in the liver, kidneys,
and pancreas. During high-intensity, short-duration exercise such
as weightlifting or sprinting, creatine is converted into ATP, a major
source of energy within the human body. Research suggests that
taking supplemental creatine improves strength and lean muscle
mass during high-intensity workouts. However, many supplements
fall short once they are consumed because much of the creatine
they contain is converted into an inert form of the amino acid called
creatinine. Making matters worse, the high acidity of most creatine
supplements and the highly acidic environment in the upper gas-
trointestinal tract simply speeds up this process, making most cre-
atine supplements useless.
While both of these nutrients are potentially beneficial on their
own, the combination of magnesium and creatine can significantly
enhance stamina and performance in athletes, allowing for more
rapid building of muscle mass and strength. The key, however, is to
make sure the magnesium and creatine are bioavailable. Separately,
these two nutrients are not nearly as
effective as they are when bound
together through a unique chelat-
ing process. To date, I have found
only one supplement—­Creatine Magna­­
Power by Albion Human Nutrition—that is
properly formulated for optimal absorption
and utilization. The patented technology they
have created protects the creatine molecule from
transcending into inert creatinine, thus increasing
the amount of the physiologically active creatine
which is truly available for muscle cell metabolism.
What’s more, a highly bioavailable form of magne-
sium is paired with the creatine to provide greater
energy and sustained athletic performance.

M I N E R A L S 21
“Magnesium is a pivotal nutrient in
over 325 enzyme reactions in the
body ranging from energy production
to cholesterol control,” notes Carolyn
Dean ND, MD, author of Magnesium:
The Missing Link to Better Health.
Although you may not get enough magnesium from your diet, it’s rare
to be truly deficient. Some medical conditions can upset the body’s mag-
nesium balance. For example, an intestinal virus that causes vomiting or
diarrhea can cause magnesium loss. Some gastrointestinal diseases like
irritable bowel syndrome and ulcerative colitis, diabetes, pancreatitis,
hyperthyroidism, and kidney disease can also lead to deficiencies. Diuret-
ics; excessive coffee, soda, salt, or alcohol consumption; heavy menstrual
periods; excessive sweating; and prolonged stress can also lower magne-
sium levels. If levels become too low, you may experience anxiety, restless
leg syndrome, sleep disorders, irritability, nausea and vomiting, abnormal
heart rhythms, low blood pressure, confusion, muscle spasms and weak-
ness, hyperventilation, insomnia, poor nail growth, and even seizures.
Supplementation can prevent these symptoms.
Although most forms of magnesium are well absorbed, the most easily
assimilated is magnesium glycinate chelate. It is best to take magnesium
in the evening, when it can act as a light relaxant and promote good sleep.
It’s also wise to take a B vitamin complex when you are taking supplemen-
tal magnesium, since the level of vitamin B6 in the body determines how
much magnesium is absorbed into the cells.

Zinc
Although zinc isn’t considered a “macro” mineral, it’s a component of
more than 300 enzymes needed to repair wounds, maintain fertility in
adults and growth in children, synthesize protein, help cells reproduce,
preserve vision, boost immunity, and protect against free-radical damage.
It’s even involved in our sense of smell and taste.
Americans get most of their zinc from poultry and red meat, and these
foods provide readily absorbable sources of the mineral. The zinc in
plants that are high in phytic acid—especially grains and legumes—is
much less available to the human body. This is why vegetarians often
find themselves low in zinc. But vegetarians aren’t the only people at risk.

22 M I N E R A L S
Breastfeeding and pregnant women, as well as infants and children, are
at the greatest risk of mild zinc deficiency. People suffering from alcohol-
ism, anorexia nervosa, inflammatory bowel diseases, severe or persistent
diarrhea, and sickle cell anemia may also be low in zinc. Smoking also
depletes zinc stores. Seniors may be at increased risk of deficiency since
older adults are less able to absorb zinc. What’s more, some of the dis-
eases and drugs associated with older age also may affect zinc levels.
Because zinc is a trace mineral—the body only needs about 15 mg each
day—the impact of not getting enough has long been underestimated.
Recently however, researchers have discovered that zinc protects against car-
diovascular disease. Research is also underway to see if zinc supplementa-
tion benefits people with age-related macular degeneration (AMD). One
study indicates that daily high-dose zinc, along with other antioxidants, may
be beneficial to those with moderate to severe signs of the disease, though
there is little to show that zinc helps those in AMD’s very early stages. “This is
an exciting discovery because these nutrients are the first effective treatment
to slow the progression of the disease.” says Paul A. Sieving, M.D., Ph.D.,
director of the National Eye Institute.
Preliminary data suggests that this mineral may also be helpful in prevent-
ing type 2 diabetes. And some, but not all, studies have raised the possibility
that supplemental zinc can shorten the duration of the common cold by
enhancing the immune response.
There is also evidence that zinc can help prevent some forms of cancer
by supporting p53, a gene that suppresses tumor formation. The most
well-studied is prostate cancer. Several clinical trials suggest that tak-
ing modest amounts of supplemental zinc may lower the risk of pros-
tate cancer and help ease the symptoms of benign prostatic hyperplasia.
Some studies have also found that patients with breast, gastrointestinal,
gynecological, and lung cancers have low levels of zinc. Some researchers
speculate that correcting this deficiency may boost prevention, since zinc
encourages cancer cells to commit suicide and discourages the formation
of the blood vessels that feed these potentially deadly cells.
Taking a moderate amount of supplemental zinc on a short-term basis
appears to be safe. However, long-term use or amounts greater than 25 mg
daily can inhibit copper absorption. Copper deficiency can result in ane-
mia, lower levels of HDL (“good”) cholesterol, neurological disorders, and
cardiac arrhythmias. If you take supplemental zinc, it’s wise to take 2 mg of
copper as well.
As you can see, these four minerals—calcium, iron, zinc, and magne-
sium—form the cornerstones of good health. We need a steady supply of
them each and every day. The problem is, taking them in supplemental form
may not be the most effective way to provide your body with their benefits.

M I N E R A L S 23
Chapter Three
Form and Function
J
ust imagine if you had won the lottery. Now imagine if you couldn’t
spend the money. That’s essentially what happens when you take
elemental (inorganic) minerals. You’ve got the minerals, but your
body can’t fully utilize them.
For minerals to have an impact on the biological functions that affect
health, they must be “bioavailable.” Bioavailability is simply a measure-
ment of how much of a particular nutrient is absorbed by the body. The
more bioavailable a nutrient is, the easier it is for the body to use it to sup-
port, maintain, and repair all of its cells, tissues, and organs. Not surpris-
ingly, bioavailability is more important than the amount of a particular
mineral you take, since even high doses of a nutrient are worthless unless
the body can utilize them.
Because the body can’t typically use inorganic minerals, it must first
convert them to an organic compound. This is done through a compli-
cated process in the digestive tract. While a few trace minerals (copper,
iodine, fluoride, and molybdenum) are absorbed directly from the stom-
ach, most, including the four foundational minerals, are processed in the
small intestines. The small intestine is quite long (more than 20 feet in
length), and virtually all vitamins and minerals can be absorbed from
different areas along its surface. The part of the intestine closest to the
stomach (called the duodenum) and the middle part of the small intes-
tine (called the jejunum) specialize in absorption of most minerals. The
last part of the digestive tract—the large intestine or colon—is particularly
important for the absorption of the electrolyte minerals sodium, chloride,
and potassium.
Once a mineral enters the small intestine, it is subjected to a very spe-
cific chemical reaction that bonds it to an organic compound. This pro-
cess is known as chelation, and the mineral complex that is created during
this transformation is called a chelate.
The word chelate means “to clamp in two places.” Chelated minerals
have been chemically bonded in the digestive tract so that they clamp on,
like a claw, to amino acids or other organic acids. Once this bonding is
complete, the chelate is then able to pass through the intestinal wall as
part of digestion and can be used by the body.
It’s a great system—when it works. The problem is, numerous things
can undermine this natural chelation process. For instance, if there’s

24 M I N E R A L S
not enough organic matter to bond with the mineral, then it can’t travel
through the intestinal wall. When this occurs, the mineral simply makes
its way through the digestive tract intact and out of the body.

Gut Reaction
Insufficient chelation in the intestines isn’t the only problem that can
interfere with absorption. A mineral might also come into contact with
an “antagonist” that can render it inert. One specific mineral antagonist
is oxalic acid, which is present in spinach, rhubarb, beets and beet greens,
Swiss chard, and chocolate. Oxalic acid is a calcium antagonist. Calcium
binds to the oxalic acid in the body to render this toxic acid harmless.
In doing so, the calcium becomes unavailable for its normal uses in the
body. Phytic acid from grains, seeds, and beans is another dietary antago-
nist that can prevent the absorption of calcium, iron, and zinc.
Minerals can also be antagonistic to each other and compete for absorp-
tion sites in the intestinal wall or interact with each other chemically. For
example, high dietary copper consumption reduces the absorption of iron.
Medications you may be taking, existing health problems, and advancing
age can also undercut absorption.

This mineral wheel KEY

shows the minerals Ca = Calcium
that can interfere with Cd = Cadmium
another mineral’s Co = Cobalt
absorption. The Cu = Copper
arrows going in Fe = Iron
opposite directions K = Potassium
show mutual Mg = Magnesium
interference between
Mn = Manganese
two minerals.
Na = Sodium
Source: Albion Minerals. Zn = Zinc

Ionization vs. Chelation

Small amounts of inorganic compounds like calcium carbonate or
ferrous sulfate (iron) are absorbed into the bloodstream after a reac-
tion known as ionization. When this occurs, the individual compo-
nents of the mineral are broken apart, and a very small percentage
is carried into the body with help from a protein. Unfortunately, ion-
ized minerals aren’t very efficient. For the best absorption, an inor-
ganic mineral needs to react with an amino acid to form a chelate.

M I N E R A L S 25
 Fortunately, there are also factors that can improve absorption. The
presence of vitamin C, for instance, helps you absorb iron; phosphorous
enhances some vitamin B absorption; and vitamin D promotes calcium
absorption. Amino acids also play a huge role in making inorganic miner-
als more bioavailable.

The Magic of Chelation

As you can see, relying on your gut to transform inorganic elements into
organic minerals you can use can be a hit or miss proposition. But science
has solved the problem of chelating minerals into a bioavailable form by
creating mineral amino acid chelates.
Because the body readily absorbs, utilizes, and manufactures amino
acids, scientists have reasoned that bonding a mineral to an amino acid
would ease its journey across the intestinal wall, where it can be absorbed
into the blood stream. The safest and most effective amino acid for this
task is glycine—an organic compound that is not only recognized and
easily absorbed by the body, but also is a natural building block for soft
tissue creation. And because this mineral-glycine chelate is quite small, it
can be transported right into the cell itself.
But simply combining minerals and amino acids won’t magically make
a chelate. Instead, minerals and amino acids must be processed in a spe-
cific way to create a stable bond. Without this bond, the combination of
nutrients can become unstable and lose its bioavailability.
The secret of a high-quality nutritional mineral chelate lies in its struc-
ture. The mineral component must be bonded in two places to the organic
molecule, called the ligand. This organic ligand must be a very specific
one to bond to the mineral. It must also have the right qualities. The
amino acid glycine is that perfect ligand because of the strong bond it
forms. This ensures the mineral’s ability to survive the harsh environment
of the digestive tract so that it can be absorbed at the cellular level.

ATTACHED
MINERAL

CHELATE NOT A CHELATE

Mineral attached in two Mineral attached in only one
places by a single ligand. place by a single ligand.

26 M I N E R A L S
Chelates vs. Chelation Therapy
Do chelates have anything to do with chelation therapy? That’s
a common question yet they are two very dissimilar processes. As
you’ve seen, a chelate is the bonding of a ligand, such as a natural
amino acid like glycine, to a nutritional mineral through a specific
process to boost the mineral’s bioavailability. With a chelate, the
goal is to get specific elements into the body.
On the other hand, chelation therapy’s goal is to remove minerals
from the body. This is accomplished with a manmade ligand called
ethylenediamine tetraacetic acid (EDTA). EDTA does not break down
so, as it moves through the body, it chelates with any mineral metal it
comes in contact with. The EDTA molecule wraps itself around min-
eral molecules and carries them out of the body. This therapy is used
to target heavy metals like mercury and lead when they are at toxic
levels in the body. During traditional chelation therapy, patients are
injected with a solution of EDTA, along with high doses of vitamin
C. Because this process strips many other useful minerals from the
body, the practitioner must supplement with high doses of beneficial
minerals such as magnesium, manganese, selenium, and zinc. While
the U.S. Food and Drug Administration (FDA) has approved chelation
therapy’s use for lead overdose, this controversial procedure is also
used by some alternative practitioners intravenously for heart dis-
ease and circulatory problems. While mineral amino acid chelates are
a pre-chelated mineral form and chelation therapy involves a ligand
for chelation, the end result of each is very different.

When it comes to ligands, there’s another consideration. The type of

ligand matters, because each has specific properties. Many are tongue-
twisting compounds like 1,10-Phenanthroline or Tris(2-aminoethyl)
amine that are not safe for human consumption. Other ligands are too
large to be absorbed and will likely just pass through the body.
Glycine is a ligand source that is both small enough for efficient absorp-
tion in the gut—even after it has been bound to a mineral—and safe for
human consumption. But glycine is an amino acid that provides more
than just a mode of transportation for inorganic minerals. It’s also used
by the body to help create muscle tissue and convert glucose into energy.
It is essential to maintaining a healthy central nervous system and, most
importantly, for mineral absorption and proper digestion. Thanks to
these health-promoting properties, its small molecular size, and its affin-
ity for minerals, glycine is the perfect vehicle to help you get all the ben-
efits nutritional minerals have to offer.

M I N E R A L S 27
Chapter Four
Choosing the
Right Minerals
T
he increasing need for mineral supplementation to help main-
tain optimal health has lead to a flood of products in the mar-
ketplace. Most mineral supplements occur as compounds, such
as magnesium citrate or calcium carbonate. It’s important to be aware
that these are not mineral chelates and may not be readily absorbed by
the body.
Most people are under the false impression that a mineral is a mineral,
and that one form is just as good as another. Nutritional researchers have
finally realized that without crucial nutritional minerals, the body can-
not properly utilize macronutrients—protein, carbohydrates, and fats. In
spite of this, the majority of supplement manufacturers still use inorganic
mineral forms in their formulas. And as you’ve seen, minerals in this inor-
ganic state aren’t especially effective.

Making an Effective Chelate

Since use of the word “chelate” is not regulated, manufacturers can use
it however and whenever they like. Because of this, the term mineral che-
late has become a buzzword that gives consumers a false sense that all
chelates are the same. Nothing could be further from the truth.
Manufacturing a properly chelated mineral for optimal absorption is
not an easy process. The first step is to choose the type of ligand you will
use to create the chelate. Once the ligand is identified, a manufacturer
can choose between several different manufacturing processes, each with
varying outcomes in the quality and effectiveness of the final chelate. The
following are among the most commonly used processes:
Spray-drying of a liquid formulation. This is a complex and expen-
sive process requiring large, sophisticated equipment. Used by compa-
nies like Albion Human Nutrition, this process results in a high-quality
chelate that is readily absorbed and utilized by the body. The mineral
amino acid chelate is flash-dried at a specific moment in the reaction
process, yielding a fully reacted supplement with a guaranteed mineral
content range.

28 M I N E R A L S
 Air-drying of a slurry formulation. While this process is quite com-
mon because of its low cost, the results are highly variable. As the slurry
air-dries, the reaction process may or may not be complete. This means
that the end product may or may not be of optimal bioavailability.
Dry mixing/blending of a ligand and a mineral. This is a very
cheap and ineffective process that takes a dried ligand and inorganic
mineral form and simply mixes them together in a machine that resem-
bles a cement mixer. While manufacturers claim that chelation will occur
during digestion, it’s not guaranteed. “Many products declare their min-
erals are amino acid chelates because they contain a loose mixture of the
metal plus an amino acid, but they do not provide data that they have
true chelation properties,” explains Robert DiSilvestro, PhD, professor
of nutrition at Ohio State University and the author of the Handbook
of Minerals as Nutritional Supplements. To boost the mineral content of a
supplement created using this method, some manufacturers will then
create a slurry that is air dried. As a result, some form of chelation does
occur. However, the end result will likely still contain high levels of inor-
ganic—and poorly absorbed—mineral.
While all of these methods are touted as creating a chelated mineral, the
amount of usable mineral varies wildly. Except for the spray-drying pro-
cess of a liquid formulation, there is no assurance that the final product
will have been fully reacted (attached in two places by the ligand). With
this much variation in the manufacturing process, is there any question
why some products are inexpensive and ineffective?
What to Look for
With the sheer volume of mineral supplements on the market today,
trying to ferret out a highly effective product to meet your nutritional
needs can be overwhelming. Here are some tips for making sure you are
getting the most nutritional benefit for your dollar:
Marketing claims on the front of the bottle do not necessarily reflect what
is really in the supplement. Check the ingredient panel on the back label of
your supplement for an accurate description of the ingredients it contains.
You can recognize chelated minerals by their suffix (chelate, Chelazome,
Chelavite, or glycinate chelate) on the label rather than terms such as
oxide, chloride, acetate, sulfate, or carbonate.
When you are shopping for a supplement, remember that quality
counts. A cheaply priced mineral supplement often means that the ingre-
dients have been created using a less-than-optimal processing method.
Instead, check the manufacturer’s literature to make sure your chelate is
pharmaceutically pure, chemically validated, and clinically researched.

M I N E R A L S 29
You can often learn how a mineral chelate is processed by visiting the
manufacturer’s Web site. If they omit information on their specific min-
eral chelates, it’s probably on purpose.
• Look for a chelate that is hypoallergenic.
• Check the package for an expiration date.
• Always buy from a reputable retailer or online supplier.

The Gold Standard

One of the easiest ways to ensure that you are getting high-
quality mineral amino acid chelates is to look for products
that carry a guarantee. One that I’ve found to be extremely
reliable is Albion’s Gold Medallion seal. When the Gold
Medallion is present on product labels and literature, con-
sumers can be assured that the product contains true mineral amino acid
chelates that have been created using a patented spray-drying of a liquid for-
mulation. This ensures that each mineral in the supplement that bears the
name chelate has been fully reacted and provides exceptional bioavailability.

Final Thoughts
Buying a mineral supplement from a manufacturer you trust is only
half the battle. Taking it properly can ensure that you’re getting all the
benefits it offers:
• Learn all you can about the mineral amino acid chelate you are
planning to take. Be particularly aware of any contraindications or
drug interactions associated with the supplement.
• Store all supplements in a cool, dry place. Check the expiration
dates periodically to make sure they are still potent.
• Timing is everything. Some minerals like calcium need to be taken
in divided doses (i.e., two or more times a day) since your body
can only absorb a limited amount at any one time.
• Tell your doctor about every supplement you are taking. This is
especially important if you are scheduled for surgery or are taking
prescription drugs.
Along with taking a broad spectrum of supplemental macro, trace, and
ultra trace mineral amino acid chelates, it’s important to fortify your mineral
stores with whole foods. Eating a varied and balanced diet of fresh fruits,
vegetables, beans, fish, oats, Brazil nuts, seeds, and dairy products not only
provides key minerals, it also gives you a complex array of nutrients that will
help you achieve and maintain optimal health at every stage of your life.

30 M I N E R A L S
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For more information on chelated minerals, visit www.albionminerals.com.

For more information on the author, visit www.kimericksoneditorial.com.

32 M I N E R A L S
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N
utritional minerals are critical to human health. In fact, we
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A respected health writer, Kim Erickson has been
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NUMBER 37

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