Your Quick Guide To Address Mineral Imbalances & Stabilize Your Hormones With Nina-Marie Rueda

Minerals are the spark plugs of the body. They are essential for proper digestion, hormone function and clear thinking. If you don’t have adequate minerals, you may struggle with fatigue, anxiety, brain fog, and more.

Nina-Marie Rueda, a naturopathic doctor who focuses on perinatal and pediatric health, offers today a quick guide for identifying and addressing mineral deficiencies.

She goes over the “four lows” – common issues that arise when our bodies are low on calcium, sodium, potassium or magnesium. She explains what specific foods can address these deficiencies, like bananas for magnesium and clams and coconut water for potassium. She shares the number one mineral that is not addressed well by most prenatal vitamins. And she even offers a medicinal herbal tea recipe that supports women in the perinatal stage and every stage.

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Episode Transcript

Within the below transcript the bolded text is Hilda Labrada Gore and the regular text is Nina-Marie Rueda.

Recognizing The “Four Lows” Mineral Burnout Pattern

The mineral that we burn up the most in times of stress. The mineral that is key to helping you absorb the hormones that your thyroid produces. Dietary recommendations and even a tea that is highly recommended for perinatal support and for every woman. This is episode 568, and our guest is Nina-Marie Rueda. Nina is a traditionally trained Naturopathic doctor who focuses on perinatal and pediatric health.

In this episode, Nina-Marie offers a quick guide addressing mineral imbalances in the body, especially those that women may be going through that can lead to fatigue and anxiety, among other symptoms. Minerals are the spark plugs of the body. We need adequate doses of them to produce digestive juices for the absorption of food, create hormones, and produce neurotransmitters. They are involved in every facet of our lives. If we don’t have enough of them in appropriate amounts, there can be a whole cascade of ill effects.

Nina-Marie discusses the consequences or the symptoms that you might be looking for when you have the Four Lows, when our bodies are particularly low in calcium, sodium, potassium, or magnesium. She goes over what specific foods can address these deficiencies. She also shares the number one mineral that is not addressed well by most prenatal vitamins. She offers a medicinal tea recipe that she suggests is the main thing we should take away from this episode, if nothing else.

Before we get into the conversation, we want to send you a free gift by snail mail, honestly. We have an amazing info pack here at the foundation. It is our most popular brochure, the Timeless Principles of Healthy Traditional Diets, with a couple of other things, too. This brochure gives you an overview of the Wise Traditions diet and lifestyle.

Along with ideas on how to stop toxins from coming into your life in the first place. Plus, there are pictures from Dr. Price’s visits to isolated people groups. It is fascinating. Go to the Weston A. Price Foundation and click on the Request Free Info Pack button so that you can get this amazing package. Enjoy this valuable resource.

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Welcome to the show, Nina-Marie.

Thank you so much for having me. I’m excited.

What you’re doing is so important because there are so many women out there who are experiencing fatigue and different issues. They don’t know what the root cause is. Let’s kick things off with a story of a pregnant mom that you were working with who had mineral imbalances.

Before her pregnancy, we were working together because she was trying to become pregnant. She had a lot of issues happening in her body. There were skin issues like psoriasis. She was very tired a lot of the time. One of her biggest concerns was the fact that she had hypothyroidism, and her medication wasn’t helping to correct that.

We ran blood work alongside minerals with a hair sample. The first thing that you look at are the four main elements, which are calcium, magnesium, sodium, and potassium, when you’re looking at those test results. All of them were very low and bottomed out. That’s called a Four Lows pattern. When you see that, you know that the body has been pushed beyond what it can handle and stress.

Look at the four main elements: calcium, magnesium, sodium, and potassium. When all are low, the body has been pushed beyond what it can handle under stress.

We knew that there was a lot of work to do with replenishment of minerals. She had testing throughout her pregnancy at least twice. We worked on creating a supplement tailored to her results to make sure she was getting exactly what she needed and not what she didn’t. By the time she came out of pregnancy, because she did get pregnant. She was pregnant with twins. She was out of the Four Lows. I remember seeing her last re-test and being blown away because she had worked so hard at that.

Knowing that pregnancy is a state where a lot of your micronutrients are taken from storage to give to baby first, to see that she had not only supported the building up of two little babies inside of her womb, but that her storage was also able to increase was a huge testament to her hard work and then also to being intentional on what to support for a healthy pregnancy.

That is such an encouraging story. I know you see client after client and I’m sure you’ve seen success after success. Talk to us about how this Four Lows situation came about and how common it is.

It’s really common. I work with both women and adults, in general, and children. I would say that my practice is probably split half and half. To me, it is most concerning to see a Four Lows pattern in a child because that tells me you are early in life already being in not only a depleted state, but pushed beyond the limits of what your body should have.

Four Lows isn’t just about the deficiency of minerals. It’s about a loss of control in the body. There are these systems that are so burned out that they can no longer respond to stress or stimuli well, whether good or bad. It’s most important to help, not just push the body out of it, but give the body what it needs to self-regulate. When it comes to Four Lows, a few decades ago, it could have been most common with CEOs who have stressful work lives and work 60-hour weeks. Now, I see it in moms and babies. That’s a testament to how stressed and depleted our society is.

Wise Traditions | Nina-Marie Rueda | Mineral — Mineral: Four lows aren’t just a mineral deficiency — they signal a loss of control in the body. The systems are burned out and can no longer respond to stress or stimuli, whether good or bad.

I want to ask you. Without the testing, though I know that’s super helpful. How could a person identify symptoms of the Four Lows? What are some of the things that would be presenting issues?

A Four Lows pattern can affect a nervous system, for example. You’ll see things like irritability, anxiety, depression, and even apathy. That’s because things like calcium and magnesium are sedative minerals. They’re necessary to help calm the central nervous system. You might see poor blood sugar regulation. You have blood sugar crashes, cravings for sweet foods, and dizziness or shakiness when it’s too low. That’s because calcium is needed for the excretion of insulin in the pancreas, specifically.

Magnesium is needed for the creation of insulin in the pancreas, and then for the rest of the body to be sensitive to that insulin. That’s useful in getting glucose out of the bloodstream. You have poor digestive function, bloating, and low stomach acid. Sodium helps to drive that stomach acid production, as well as the release of enzymes for breaking down foods. Every single system of the body is affected when minerals are low. Especially looking at those main four.

The Modern Nutrient Gap And The Limits Of “Food First

The things you’re describing, I feel like I see out there among twenty-somethings. It’s so prevalent. The bloating, the anxiety, the depression, and the fatigue. These symptoms can be addressed with food.

It can. I work with a food-first approach. However, I do want to state that while that is my position as a clinician and as a traditional naturopath. I am not someone who would say that that’s enough when you’re seeing Four Lows most of the time. Food doesn’t have as many nutrients as before. I know that your audience knows this. Knowing that means that we would need to dramatically increase our consumption of food, which is one of the things that I do when I’m working with clients because they’re often under-eating.

Oftentimes, that still may not be enough, or it takes way longer. Supplementation or targeted supplementation can be helpful to help kickstart the body to feel good again. Transitioning off of supplements is one of my biggest goals because it shouldn’t be something that someone is doing for the rest of their life unnecessarily.

I got you. Also, let’s address what you said a moment ago because not all of our audience have been around for a little bit. What do you mean that a banana today is not the same as a banana yesterday, or that the nutrient content of our food is going down?

Our soil has lost a lot of nutrients, including minerals. Our soil is not as healthy as it can be. That is where our food items, whether it be animal or plant, gets its nutrients. That, and the sun. Knowing how important that is, if the soil doesn’t have the same amount of minerals that it did many years ago, neither does an apple, nor a blueberry, dark leafy greens, or the cow that’s eating these things.

Aside from that, I remember reading a book. I think it’s called The Dorito Effect. There was a key fact that things are bigger than they were before. Blueberries are bigger. Apples might be bigger. Since there’s more water content, it’s just bigger in water. Water content has gone up, but the mineral content has not. You have these juicier-looking foods or maybe even bigger foods, but what increased wasn’t the nutrient content of that food at all.

Ancestral Foundations: Rebuilding Health With Calcium And Sodium

That is so fascinating. I would be wary of produce that is outsized. I see it at the county fair and stuff. I’m like, “Cute, but I don’t want to eat it.” Let’s go back to how we can address each of these minerals with food first, knowing what you said that supplementation may be needed at first. If you’re deficient in calcium, what should you eat?

I will die on this hill. Calcium-sourced dairy. You want dairy. Dairy is the number one food that has the highest absorption rate per 100 milligrams of food. I am readily aware that there are individuals who may have a dairy allergy, intolerance, or sensitivity. If that isn’t the case, I would not recommend a dairy-free diet because it is much harder to get enough calcium from non-dairy sources. If you can, get your raw goat’s milk or raw cow’s milk, yogurt, kefir, and cheeses. All of those things are going to put you much more easily ahead when it comes to calcium needs.

If there is a sensitivity where maybe you’re nursing, and your child is sensitive, or you may have an allergy on sardines with the bones. Those are the next best item for higher calcium. Also, properly sourced and prepared nuts and seeds, like almonds or almond milk. There is a little bit of calcium in bone broth because it can leach from the bones. You may even get it from dark leafy greens, but they must be cooked. You’re not going to absorb them as well as if they were not cooked or raw. Even something like blackstrap molasses could be a great source. Adding that to some ground beef or something might be helpful.

That’s fascinating. I wasn’t expecting you to say blackstrap molasses for calcium. I know you already said this, but to review. Why should we eat calcium? What is calcium good for in terms of the systems in the body?

There are many things. When you think about digestion, you need it for peristalsis. It’s going to help move things throughout the intestinal tract. You need calcium for bones and teeth. You also need it for the production of neurotransmitters or for the ability to create melatonin. Calcium is needed in the pineal gland for that. You need it for the creation and use of different sex hormones, thinking about fertility. It’s necessary again for blood sugar regulation. It has roles all over the body.

That’s so interesting. Maybe this is why, back in the day, they would recommend a cup of warm milk before bed. You said it helps with the melatonin.

I truly believe that.

That’s fascinating. Let’s move on to sodium. Sources of sodium in food, and then also, what it does for the body.

With sodium, you want to have unadulterated salts like your sea salts and your rock salts. Pickled vegetables are another great way to get enough sodium, like sauerkraut. I don’t love the taste of celery juice, but it is higher in sodium. Even thinking about things like seafood. That’s going to be rich in sodium, such as your shrimp, salmon, and tuna. All of that is going to be high in sodium.

What’s it good for in the body?

Sodium works with potassium to be able to fire every physiological process, especially for things like digestion. I mentioned at the beginning here that we need sodium for creating hydrochloric acid. We need sodium for neurotransmitter production. Sodium imbalances will blunt your mood. It blunts your energy production. It blunts your cognition.

It’s key for your adrenal glands, helping with burnout and your stress response. That’s a huge one. If you don’t have enough sodium, whether it’s good stress or not good stress, your body is not going to respond well. You need to make sure that you have enough. It can affect serotonin production and signaling. It is one of those big, important minerals of the bunch.

I want to emphasize that the things you’ve mentioned so far align with the Wise Traditions principles. All traditional diets valued salt. They had a lot of salt in their diet. We’ve been told a lot of times to go low salt or no salt when it’s so critical for all the functions you mentioned. For all traditional people, one of the principles is that they ate some of their food cooked and others raw.

The raw bits were often animal products. What I mean is cheese, milk, raw meats, and so forth. We are sometimes told, “Be careful because you could get a parasite.” The truth is, if these things are handled properly and well-sourced, as you pointed out, it can be super beneficial to the body.

With sodium, I mentioned how it can support the adrenal glands. That support in the adrenals is not only beneficial to the stress response, especially as women. The adrenal glands should take a backseat during our childbearing years in their activity. Prior to puberty, the adrenals were important for creating things like your estrogen and progesterone in pediatric amounts.

At puberty, the adrenal glands say, “Ovaries, it’s your turn. I’m going to sit this one out now.” That switch happens back again at menopause. When there is that switch at menopause, this is important for hormonal health. If the adrenal glands were elicited for an emergency response during our childbearing years because of chronic stress or chronic blood sugar issues. By the time menopause comes, we didn’t care for the adrenals well because we were constantly eliciting that stress response. We then have a poor transition into the next stage of matrescence, if that makes sense.

Thyroid And Hormone Support: The Role Of Potassium And Magnesium

It makes sense. You don’t want to wipe yourself out when you’re having kids. You have no reserves later. What you do today affects tomorrow. I’m big on investing in generational health, as they say, instead of generational wealth. That’s what we’re talking about. We have a lot of readers in the childbearing years and readers with little kids. This is important information for them to know. Let’s talk about potassium. Where is a good source of potassium in our food? What good is it in the body?

This is probably, if not number one, the number two mineral that I see as under consumed. It is necessary for things like modulating your adrenals as well. This surprises a lot of people. We need potassium for the body to be sensitive to thyroid hormone. Many times, I have clients come to me, saying, “I think I have hypothyroidism,” and their blood work looks great. I’m like, “You’re producing enough thyroid hormone. You are fine.” However, their potassium levels are bottomed out.

It doesn’t matter if your thyroid can produce adequate levels of thyroid hormone if the body can’t use it. The point of those hormones being created is that they’re supposed to be up taken by different parts of the body for use. Potassium is what unlocks that key in order for the liver to use your thyroid hormone or your muscles to use your thyroid hormone so that your metabolism can fire appropriately. It is an important, undersong nutrient when it comes to thyroid health. It can also affect insulin signaling, too. This imbalance here can affect your insulin, which then has the downstream effect on estrogen and progesterone balance.

I’m wondering if we are accidentally over-medicating people because I’ve heard of so many people, especially women, having issues with their thyroid and their prescribed Synthroid or other things to help their production. Maybe the issue is they’re low in potassium, and that’s why their body isn’t getting the benefit of the thyroid function and what’s being produced.

I mentioned at the onset the story of this client, who had been taking thyroid hormone support for a long time and wasn’t seeing the benefit of it. We did her mineral testing. Her potassium, if I remember it, was at three. Anything below a five is crazy low. You want this on the chart to be at least seventeen. We need to support your mineral elements so that your body can use those hormones that it’s creating. If you have to be taking a prescribed hormone replacement therapy, you still need those minerals so the body can use them well. Regardless of whether the medication is needed or not, not supporting mineral elements is going to be a disservice to its function.

Speaking of potassium, I usually think of that mineral as needed to avoid muscle cramping. It’s got a bad rap that way. Not bad, but that’s the only thing I thought I needed it for. You’ve illuminated my brain and helped me understand why it’s needed for other things as well. Banana is the first thing that comes to mind for potassium. Where else can we get it?

Sardines is another great source of potassium. Avocados are better than bananas. Coconut water. Celery juice is not my favorite taste, but it can be helpful. I even have clients who like to have a protein shake. I have them add cream of tartar to their protein shakes because that’s a high potassium source. Potatoes and any squash family is going to be a great source of potassium as well.

Everything that you’ve mentioned in terms of food, I’m like, “This all sounds so delicious.” Let’s hit magnesium. That’s the fourth of the Four Lows that many people struggle with.

This is the one where it is probably the main one that we’re supplementing with when it comes to need. It’s the one that we burn out the easiest in times of stress. It is one of the ones that has dropped dramatically in our food. Some of the foods that are high in magnesium will be things like bananas, plantains, and avocados. Pumpkin seeds and dark chocolate are a big one. I often have clients who are like, “I’m craving dark chocolate.” I’m like, “That often tells me you need some magnesium.” Even some different fish, like mackerel. Fermented soy is also high in magnesium.

Magnesium is the one we burn out most easily during times of stress.

Did you already say what magnesium is good for? I know it’s a relaxant as well.

It is one of the sedative minerals as well. It has a ton of different roles in the body. It can be a cofactor for digestion as well. Often, people use it for things like constipation. It helps with bile flow from the liver and gallbladder. When it comes to hormones, magnesium is essential for progesterone production. We also need magnesium to convert cholesterol into our sex hormones. Many who are dealing with either menstrual issues or fertility issues, magnesium is one of the first places that I’m looking.

Is that the mineral that most people are deficient in, do you think?

Yes.

I’ve heard that too from people in practice who do all the lab testing and stuff. Almost everyone across the board is like, “Why do you think that is? Why are we so deficient in it?”

We burn through it so quickly. When we have a stress response in the body, one of the first things to go is magnesium. There are so many potentials for a stress response. It could be interpersonal relationships. It could be that I’m eating something that doesn’t sit well with me. It could be that I’m eating a ton of sugar or food that has processed sugar in it. That is going to steal magnesium from the body in order to process it well.

When we eat sugar that is found naturally in fruits and any whole food sources, it comes with the amount of magnesium necessary to best utilize that glucose. Knowing that we have a poor diet and so many different toxins, interpersonal issues, overworking, and not exercising, magnesium is gone. We have the added assault of less magnesium in our food.

Sugar is a robber. It’s not a neutral thing. I’ve heard it even takes calcium from our bones.

I remember reading something. In nature, you see one glucose molecule partnered with 36 magnesium molecules. When you consume glucose, like processed sugar foods, it steals that 36 for every single molecule. It’s 30-something. It’s this huge depletion of magnesium from sugar consumption alone. If you looked at that and no other potential for depletion of magnesia, that is enough to put us in a place of severe loss and severe lows.

The NORA Tea Protocol: Using Herbs For Mineral Repletion

Word to the wise. I wanted to ask you. What about if you’re a person who’s like, “I don’t know if I can eat all the things that Nina-Marie was describing.” Can we come up with some combination of herbal tea that could help with our mineral status?

I love that you asked that. I use herbs with my clients often. I’ll also state this before I jump into herbs. One of my biggest recommendations to clients is to eat a variety of foods. You’re supposed to get most of your minerals from the food that you consume and not water, electrolytes, or any other supplement. If we’re not eating a variety of foods, we’re not going to have a variety of minerals that the body needs.

In perinatal health, there’s a popular, well-known blend of herbs. It’s called NORA tea. NORA is an acronym. N is for Nettles, O for Oat straw, R for Red raspberry leaf, and then A for Alfalfa. If it’s the only thing that you remember, it is beneficial for anyone. Nettle tea is high in potassium, so that’s a great one. It also has some iron, calcium, and magnesium. It will support the kidneys as well and can help reduce inflammation.

Oat straw is high in calcium and magnesium. Those are very calming minerals. It’s a nervine as well as a mineralizer. It calms your stress response. Red raspberry leaf is high in iron, manganese, calcium, and magnesium. That one has wonderful support for the uterine and reproductive systems. It can stabilize blood sugar.

For alfalfa, it rejuvenates. It has calcium and magnesium in it, as well as a lot of trace elements. That one, however, I will give a little caution. Sometimes, if someone is sensitive, it can produce a histamine reaction. That one, you want to do less of in comparison to the others. There are so many others. There are things like licorice, which can help support your sodium. Any herbal tea is going to benefit your minerals.

How did you find all this out? Was it through personal experience, research, or study?

I took a well-known midwife’s course on herbs for women. Dr. Aviva Romm has a year-long or year-and-a-half-long course on herbs for women. It covers all of the herbs that you can think of. That alone has helped me to see that in illness, in supporting minerals, and thinking through specific conditions. There is an herb that can be beneficial. Even if you don’t know that this herb is good for this or that herb is good for that, utilizing herbs in variety will benefit your health as much as a variety of food will.

It makes me so happy to hear that. Since I’ve traveled the world, I remember in Ethiopia, they were like, “If we get yellow fever, we go to that tree. If we get malaria, we go to that one.” There are medicinal plants and herbs all around us.

I know that what I’m about to say can sound a little bit out there, but honestly, what do you feel called to drink that day? What tea? I have several in my cabinet, and I’m not drinking several every day. Sometimes, I want chamomile for a while. I trust that my body needs that chamomile until I don’t want it anymore. Stepping back from having to be so intellectual has allowed me to sit in my own body and see what I need without thinking through different little nitpicky things. Which is something that I’ve come to learn for myself because I love learning

I did want to ask you personally. What mineral do you think you’re most often depleted in?

I know it’s not calcium because I love anything dairy every single day. If I had to guess, it would probably be magnesium because I get a lot of sodium and potassium from different electrolytes. I salt my food liberally, and I love potatoes and squashes. It’s probably magnesium. A testament to that is I know when I’m low because I get a little bit snappy. It’s easier for me not to be nice. That tells me, “I need to be a little more intentional on magnesium levels.” That’s one of the signs of having low magnesium. You get upset more easily and readily than not.

This is so interesting. I wonder how many of us are going around, thinking, “I need another cup of coffee or I need everyone to chill.” When what we need is magnesium. Our body is telling us something if we would just pay attention.

Not even thinking through, “I need coffee or you guys are annoying me.” I have moms who are like, “What behavior do I need to add? What behavior do I need to take away?” As wonderful as those types of questions can be, oftentimes, it’s something as simple as go eat some mackerel, increase your magnetism, and do yourself some good that way.

Root Cause Healing: Addressing Stress And Spiritual Health

Do you ever meet a mom who’s like, “What you’re asking is too much,” with sourcing the food and the herbs? They’re used to the conventional stuff. What do you say to a mom who’s maybe feeling stuck or overwhelmed?

Most of my clients are individuals who are like, “I have done a bunch of things. Why am I still not feeling better?” They’re willing to search the world for an answer. I’ve had a few who will say off the bat, “I am not going to do X. I want you to give me a supplement.” I’m like, “I want to meet you where you are.” I’m not going to force anyone into a specific mold for how they need to respond to their own life.

If there’s a mom or a client of mine saying, “I don’t want to worry about reading ingredient labels or I can’t afford being able to buy the best of the best or organic foods.” I’m letting them know, “This is how we can come alongside where you are in life now.” Oftentimes, that’s customizing their supplement. I’m like, “We can make something that’s tailored to what you need now.”

I’ve had several clients where I’m like, “I don’t want you to do anything with supplements. I don’t even want you to worry about your food consumption. What you need is to chill. You need your body to relax. If you can’t bring your mind to a place of relaxation, no amount of food sourcing and no amount of supplement stacking is going to help support your body in the long-term.”

If you can’t bring your mind to a place of relaxation, no amount of food sourcing or supplements will support your body long-term.

If you are in a sympathetic dominant state, you’re going to burn through all of that anyway. Oftentimes, I’m like, “I want you every morning to go sit outside in the sunshine and take a 30-minute walk alone without kids or anyone else. Without even a podcast. Go and walk.” Things like that often are important dial-movers over food and supplementation.

I have two more questions as we wrap up. The first is this. Since it can be overwhelming to think, “I might have the Four Lows,” which one would you start with if you were in someone else’s shoes and you think they see symptoms of these mineral imbalances. Would you start with sodium, calcium, potassium, or magnesium?

That’s such a hard question.

I know. It’s like I’m making you pick.

If I’m going to pick, I would probably say sodium. It’s going to be the first one that I would want someone to focus on. All of them have important roles in different parts of the body. We want to support your stress response, and sodium can help those adrenals so well. If I have to pick, I would pick sodium.

Everyone’s going to go out and buy sea salt and all the things. That’s great because we want to encourage people to up their intake of salt and all of these minerals. This has been a wonderful conversation, Nina-Marie. I want to close with a question I love to pose at the end of the show. If the reader could only do one thing to improve their health, what would you recommend that they do?

I am a clinician who believes wholeheartedly in looking at the whole person, but I’m also a Christian. As much as I love helping individuals care for their bodies well, I know that it is a race against time. One day, our bodies will perish. If there’s one thing that the reader can do, I would say you need to pay attention to your spiritual health.

Repentance is needed. Following Christ in order to be in the right relationship with a holy God is what I would say is more important than getting enough salt in your diet or making sure you’re not snippy with your kids. As important as those things are, this will all go away one day. It will not stand. I would encourage you to consider yourself as a whole being, and that is both body and soul.

Beautiful words to end on. Nina-Marie, on behalf of the Weston A. Price Foundation, thank you so much for your time.

Thank you for having me.

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Our guest was Nina-Marie Rueda. You can visit her website at Olive Wellness Group to learn more. Here is a review from Apple Podcasts. Lisa14 had this to say, “I love all the natural living advice I get from this show.” Lisa, it is our pleasure. You too can rate and review the show by going to Apple Podcasts. Click on ratings and reviews, give us a bunch of stars, and tell the world why you tune in. We’re so glad you do. Stay well, and remember to keep your feet on the ground and your face to the sun.

About Nina-Marie Rueda

As a traditionally trained Naturopathic Doctor who focuses on perinatal and pediatric health, Nina-Marie Rueda helps you address the root of why you can’t get pregnant, stay pregnant, or recover well after you’re pregnant, or why your child isn’t thriving but dealing with chronic illness. Instead of the typical approach, she makes sure your care is tailored to your specific body’s needs with bioenergetic and functional testing options to ensure that we are tackling the root cause of your/your child’s health issues.