Minerals Are the New Self-Care

Hi My Loves!

You’re not a moody and exhausted person. You are just mineral-deficient.

I’m telling the same thing to myself ATM. Somewhere along the way, I lost track of life, and my health went straight down the trash chute.

I used to plan meals a week in advance just so I wouldn’t miss out on important minerals and micronutrients. Now? I feel like a Muggle.

But today, after a small breakthrough, I realized that the way back to vitality isn’t complicated. Here are my top ways to live in the top 10% health bracket:

🌿 Magnesium

The most common deficiency—and needed more than ever with modern stress, toxins, and radiation disrupting the body’s natural healing.

• Supports calm energy, deeper sleep, and hormonal balance

• Needed for muscle function, digestion, and over 300 cellular reactions

• Food sources: dark leafy greens, beetroot, pumpkin seeds, cacao

• Supplement: Chelated Magnesium Glycinate (200–400 mg of elemental magnesium)

✨ Zinc & Selenium

For that radiant glow inside out, and essential for hormone balance.

• Boosts fertility, thyroid function, and immunity

• Helps regulate androgens and supports clear skin

• Food sources: oysters, seafood, high-quality free-range eggs, Brazil nuts

• Supplement: Chelated Zinc Picolinate/Bisglycinate (with Copper)

🧂 Sodium

Surprise, surprise! Not just from table salt—quality matters.

• Directly linked to energy, adrenal health, and hydration

• Balances electrolytes and supports proper nerve function

• Food sources: mineral-rich sea salt (Celtic, Himalayan), broth, pickled vegetables

• Tip: Add a pinch of sea salt to your water for quick energy

☀️ Vitamin D3 + K2

The sunshine + bone guardian duo every woman needs.

• Supports mood, hormone balance, and immunity

• Keeps bones strong and prevents calcium from depositing in arteries

• Food sources: egg yolks, fatty fish, butter from grass-fed cows

• Supplement: Vitamin D3 (2,000–5,000 IU) + Vitamin K2 (100–200 mcg MK-7)

🦴 Calcium

Not just for bones—calcium calms your nerves and keeps your heart steady.

• Supports bone density, muscle contractions, and nerve function

• Essential for women’s hormonal and nervous system balance

• Food sources: raw milk, yogurt, cheese, sesame seeds, almonds, moringa powder, pearl powder

• Aim for 1,000–1,500 mg daily

🍊 Potassium

The underrated powerhouse mineral—your body craves it.

• Regulates blood pressure, hydration, and energy

• Balances sodium, supports kidney health, and aids muscle recovery

• Food sources: bananas, coconut water, potatoes, spinach, apricots, fresh-squeezed orange juice

• Aim for 3,500–4,700 mg daily

🌸 A Mineral-Boosting Day (Practical Guide)

Here’s how you can weave these into your daily rhythm without overthinking:

• Morning: Warm water with a pinch of Celtic sea salt + fresh-squeezed orange juice (sodium + potassium)
  

• Breakfast: Free-range eggs cooked in grass-fed butter, with sautéed spinach (zinc, selenium, potassium, magnesium, Vitamin D3 + K2)
  

• Snack: Coconut water with soaked almonds (potassium + calcium)
  

• Lunch: Grilled chicken or lamb with beetroot salad and sesame seeds (magnesium, calcium, potassium)
  

• Afternoon: Brazil nuts + cacao smoothie with moringa powder (selenium, magnesium, calcium)
  

• Dinner: Baked potatoes with sautéed greens, side of cheese or yogurt (potassium, magnesium, calcium)
  

• Before Bed: Magnesium glycinate supplement + calming tea
  

Of course, there are hundreds of supplements being introduced to us that promise a thousand benefits—but these will always remain the cornerstones of developing a foundation for good health.

When we fix our mineral intake, we fix our energy—and when we fix our energy, we ultimately fix our life. <3

Good Luck!

Love,
Zitni Zun