From the Guidelines
To repair organs and gut health, focus on essential minerals like zinc, magnesium, selenium, potassium, and calcium, as supported by recent studies such as 1 and 1. These minerals play a crucial role in maintaining gut barrier integrity, supporting immune function, and reducing inflammation.
- Zinc (15-30mg daily) supports tissue repair and immune function in the digestive tract.
- Magnesium (300-400mg daily) aids enzyme function and muscle relaxation in the digestive system.
- Selenium (55-200mcg daily) provides antioxidant protection for organ tissues.
- Potassium (3,500-4,700mg daily from food sources) maintains proper fluid balance and cellular function.
- Calcium (1,000-1,200mg daily) supports gut barrier integrity, as noted in 1. Additionally, iron (8-18mg daily, depending on gender) helps with tissue oxygenation and repair. These minerals work best when obtained from a balanced diet including nuts, seeds, leafy greens, whole grains, and lean proteins, though supplements may be necessary if deficiencies exist, as suggested by 1 and 1. For optimal absorption, take mineral supplements with food and avoid taking calcium with iron. Hydration is also crucial for mineral transport and cellular repair processes, as emphasized in 1 and 1. These minerals support organ function by enabling enzymatic reactions, maintaining cellular integrity, supporting detoxification pathways, and reducing inflammation throughout the body. A healthy and balanced diet, as recommended by 1 and 1, can help maintain gut health and reduce the risk of obesity, cardiovascular, and other age-related inflammatory diseases. It is essential to note that individual needs may vary, and consulting a healthcare professional is necessary to determine the best course of action for specific health needs.
From the Research
Essential Minerals for Internal Organ Repair and Gut Health
- Minerals such as magnesium, zinc, copper, iron, and selenium are essential for the optimal functioning of the immune system and inflammation regulation 2
- A deficiency in these minerals can temporarily reduce immune competence or disrupt systemic inflammation regulation in the long term 2
- Zinc, in particular, plays a crucial role in immune function and inflammation regulation, and its deficiency can result in various diseases or nutritional deficiencies 3
Nutrients for Gut Health
- Probiotics and ω-3 fatty acids may help increase gut microbiota diversity and reduce inflammation 4
- Certain vitamins, such as vitamins A, B2, D, E, and beta-carotene, can beneficially modulate the gut microbiome and improve gastrointestinal health 5
- A combination of multivitamins, zinc, and omega-3 fatty acids has been shown to be effective in improving memory and cognitive performance, and may also have benefits for gut health 6
Key Nutrients for Repairing Internal Organs and Restoring Gut Health
- Zinc
- Magnesium
- Copper
- Iron
- Selenium
- Probiotics
- ω-3 fatty acids
- Multivitamins
- Certain vitamins (A, B2, D, E, and beta-carotene)