The Periodic Essentials
Each mineral has a distinct signature — how you feel, what foods restore it, and which cofactors it needs to work. Use this as a reference alongside your HTMA results.
Mg
Magnesium
Role
Cofactor in 300+ enzymatic reactions — energy production, muscle relaxation, nervous system regulation.
Deficiency signs
Food sources
Pumpkin seeds, Cacao, Leafy greens, Almonds, Avocado
Cofactors
Vitamin B6, Vitamin D, Boron
Zn
Zinc
Role
Immune signaling, skin repair, hormone synthesis, taste, and DNA formation.
Deficiency signs
Food sources
Oysters, Beef, Pumpkin seeds, Lentils, Cashews
Cofactors
Vitamin A, Copper (balanced)
Cu
Copper
Role
Iron metabolism, connective tissue, mitochondrial energy, and neurotransmitter synthesis.
Deficiency signs
Food sources
Beef liver, Oysters, Shiitake, Dark chocolate, Sesame
Cofactors
Retinol (Vit A), Zinc balance
Se
Selenium
Role
Thyroid hormone conversion, glutathione antioxidant system, immunity.
Deficiency signs
Food sources
Brazil nuts, Sardines, Eggs, Sunflower seeds
Cofactors
Iodine, Vitamin E
Fe
Iron
Role
Oxygen transport via hemoglobin, energy production, thyroid function.
Deficiency signs
Food sources
Red meat, Liver, Spirulina, Lentils, Spinach
Cofactors
Copper, Vitamin C, Vitamin A
I
Iodine
Role
Essential for thyroid hormone synthesis and breast / ovarian tissue health.
Deficiency signs
Food sources
Kelp / seaweed, Cod, Eggs, Iodized salt
Cofactors
Selenium, Tyrosine
K
Potassium
Role
Cellular hydration, blood pressure regulation, thyroid & adrenal sensitivity.
Deficiency signs
Food sources
Coconut water, Potatoes, Bananas, Beans, Beet greens
Cofactors
Magnesium, Sodium balance
Ca
Calcium
Role
Bone matrix, muscle contraction, nerve signaling — requires balance with magnesium.
Deficiency signs
Food sources
Sardines with bones, Dairy, Bok choy, Sesame / tahini
Cofactors
Vitamin D, Vitamin K2, Magnesium