Common Summer Mineral Deficiencies

June 29, 2019


Bring on the summer heat and sun!! Finally, we are experiencing true summer weather! 


Here are my recommendations for a safe and healthy summer - first off how to keep your body healthy and nourished in extreme heat:


Here are the important minerals that are lost through sweat and how to replace them!


1)   Magnesium– deficiency symptoms are sore or spastic muscles.

Get more from: Leafy greens, almonds, halibut, quinoa or supplementation with Magnesium Bisglycinate (around 500mg/day)


2)   Potassium– this mineral balances water content in the cells, a deficiency can be very serious so it is important to replenish

Get more from: Sweet potatoes, bananas, avocados, tuna or supplementation in a multi vitamin


3)    Sodium– this mineral gets a bad rep but it is important for water balance and can’t be replenished by drinking water alone.

Get more from: salted almonds, adding pink salt or Himalayan salt to your meals before a hot day or workout


4)   Zinc– important to correct fatigue from heat exposure

Get more from: Red meat, chickpeas, pumpkin seeds, quinoa or supplementation - around 50mg/day


Avoid Gatorade and high sugar drinks. They don’t replace your electrolyte balance enough to outweigh the high sugar content. 


Here is a homemade electrolyte drink that you can use for hot days!

        1/4 tsp salt

1/4 tsp baking soda

1 tbsp honey

1/2 cup orange juice (preferred juice because it has the highest potassium levels)

1 L of water


Second summer item to address - SUNSCREEN!! It is so so important to put on daily, here are my favourite natural brands:


1) Devita Solar Protective Moisturizer - this is a great daily one that is SPF 30. It is zinc based but doesn't have the thick white texture that is hard to rub in. They also have a brilliant all natural after sun serum.


2) Green Beaver SPF 60 - great for kids, it is quite thick and does have that white tint. Very water resistant!


3) Alba Organics - they have an array of different SPF and even one for sensitive skin. It is a bit thick but once rubbed in doesn't have the streaky white appearance.


Take good care this summer and enjoy the sunshine!


Dr. Kate Hunter, ND

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