Minerals

Good evening Mr. Jelínek,

1. I often encounter the opinion that today's foods do not contain the necessary vitamins and minerals due to environmental pollution and cultivation methods. What is your view on this, please?
2. Do you recommend D3 with K2 during the winter months for all age groups?

Thank you.

1. Foods that we can classify as "quality," meaning those that have not undergone extensive industrial processing, will always be nutritionally sound, i.e., they will contain certain amounts of micronutrients. However, their quantity will depend on the method of cultivation/raising and subsequent processing of the raw materials. Considering each individual's specific needs, it's a matter of debate whether their quantity will be sufficient or whether it might be worthwhile to supplement certain substances.

2. This is also a matter of individuality, as blanket recommendations are never a solution. Even in the winter months, it is possible to obtain enough vitamin D through diet, and at the same time, a reasonably designed meal plan has the potential to support intestinal microbiota activity for adequate vitamin K production. Therefore, it is not necessarily essential to take these substances preventively, although most of the population will never demonstrate the ability to adjust their diet to ensure everything is nutritionally adequate.

Hello,
I would like to ask which form of magnesium supplement you consider the most suitable for an adult. Do you perceive any significant difference in the effect of using tablets or, for example, soluble sachets in the mouth, and is it important to take specific forms with meals or not?
Thank you in advance for your response, and have a nice day.

This is a question that requires a more complex debate, as the effectiveness of supportive supplementation is determined by several factors, and it is difficult to decide which one holds more weight. Fundamentally, it concerns the form in which magnesium is present in the supplement. The market offers organic forms such as malate, citrate, bisglycinate, lactate, threonate, laurate, etc., and inorganic ones like magnesium oxide, magnesium carbonate, or magnesium sulfate. It is generally accepted that organic forms are better absorbed, thus arguments are made in their favor.

Another criterion for choice may be the content of elemental magnesium in a single dose. Its amount is on average significantly higher in inorganic forms, which, however, boast (as commonly presented) lower absorbability (with a difference of up to an order of magnitude). This becomes debatable in situations where a supplement manufacturer adds selected plant materials (extracts, concentrates) to magnesium in its inorganic form (which is significantly cheaper), where the presence of phytochemicals (an organic source) has the potential to increase magnesium's bioavailability in the body. And precisely at this point, the challenge arises as to which direction to take—whether to follow the pharmacologically proven path with measurable results, or to respect the holistic order of nature and not address a one-sided perspective.

Personally, I am more inclined toward the synergy of natural principles, but each individual must answer this for themselves.

Hello,

Do I understand correctly that it is only phytic acid in nuts and seeds that binds minerals and thus reduces their bioavailability? Or do enzyme inhibitors also perform this binding?

Enzyme inhibitors work by blocking the activity of enzymes. The most significant in relation to antinutritional substances are trypsin inhibitors, whose task is to break down proteins. A secondary manifestation is the body's inability to utilize minerals bound to proteins. The highest concentration of trypsin inhibitors is found in soybeans.

Hello,
I would like to ask how much soaking affects the mineral content of almonds, for instance. Because this is essentially the principle of almond milk production, where all the valuable substances are soaked out into the water, i.e., the milk. Thank you.

Almonds are one of the richest sources of phytates. These antinutritional substances are relatively thermostable and have the ability to bind certain minerals into complexes that are difficult to decompose. Therefore, soaking almonds does not release too many minerals into the water, and the same applies to heat treatment (in both cases, only a few percent are released by these processes). Fermentation, sprouting (which is not used for almonds), or a combination of longer heat treatment at higher pressure is much more effective. In the production of almond milk, it is necessary to distinguish between commercially produced products and those made at home, where the resulting content of all nutrients differs significantly. In the case of homemade production, it is advisable to peel the almonds, then soak, heat treat, blend, and strain them - all with the aim of reducing the proportion of phytates while ensuring the highest possible proportion of macro and micronutrients.

Good evening,

I am considering how to achieve the ideal Ca-Mg ratio in a vegan, or at least get close to it. It is very difficult for me to reach this balance, and I tend to end up with an imbalance in favor of magnesium. In such a case, or generally for vegans, is it advisable to include calcium in the form of a supplement? Especially due to the more problematic absorption of Ca because of the higher content of antinutrients.

Thank you in advance and have a nice day.

In this task, you are addressing a situation that is a genuine problem in practice. For vegans, a higher magnesium-to-calcium ratio is typical, and it is a challenge to achieve balance at this level, especially without supportive supplementation. An increasing number of food manufacturers are attempting to fortify (not just purely vegan) products with calcium, so when planning a diet in real life, it's important to leverage the potential of these options.

If you do not ensure an adequate calcium intake, its long-term deficiency (or imbalance with magnesium) will primarily affect neuromuscular coordination (= reduces "tension") and decrease bone density (here, the presence of proteins in the diet, the Ca:P ratio, and the level of physical activity also have a significant influence).