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Virtual Appointments Available

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Dementia: Act Now – You Can Protect Your Brain

“Alzheimer’s disease can be prevented, and in many cases, its associated cognitive decline can be reversed.” Dr. Dale Bredesen, MD. Author of “The End of Alzheimer’s.”

Dementia is one of the most feared conditions associated with aging, and understandably so. It threatens our independence, identity, and quality of life. In the United States, the lifetime risk of developing dementia after age 55 has been estimated at approximately 42%, meaning about 4 in 10 people over 60 will develop dementia during their remaining lifetime (1). The good news is there are so many things that can be done to change these odds.

Many of my patients have shared worries and concerns like these:

“I’m forgetting things more often, my keys, names, even my phone.”
“My memory is slipping. It scares me.”
“I don’t want to lose control of my life or my rights.”
“I’m afraid my family will go bankrupt paying medical bills.”
“My family has a history of dementia, what can I do to prevent onset?”

These fears often arise when people notice unsettling changes in memory, focus, and daily function. While many people assume dementia appears suddenly at a very old age, the reality is that it starts much sooner, even as early as your 20’s (2). Dementia is a slow, silent process that often begins decades before a diagnosis is ever made.

Many people confuse Alzheimer’s disease with dementia, but Alzheimer’s disease is the most common form of dementia, accounting for approximately 60–70% of cases (3). There are several other types of dementia, but they all share a common truth: by the time symptoms are obvious, the brain has often been under stress for many years (4). This is precisely why early awareness and early action matter, whether you are currently healthy or already noticing changes in your mental status.

These are some of the hidden triggers that can slowly damage the brain over time:

  • Chronic inflammation (due to lifestyle, diet, chronic illness, autoimmune disease, etc.)
  • Toxic exposures (heavy metals, mycotoxins, mold)
  • Stealth infections (Lyme’s, bacteria, mold and viruses)
  • Poor circulation and low oxygen delivery
  • Nutrient deficiencies
  • Prolonged stress
  • Blood sugar imbalances, especially pre-Diabetes and Diabetes
  • Poor sleep quality


These factors quietly damage brain cells over time, gradually setting the stage for cognitive decline and dementia. For those who are currently healthy, addressing these issues early is critical for prevention and risk reduction. For those already experiencing changes, immediate intervention can reduce further damage and optimize brain function.

“Waiting for severe memory loss means missing the best opportunity for early action.”

Holistic Practices for Optimal Brain Health

The brain is remarkably resilient. Even when inflammatory changes are already present, targeted lifestyle and holistic interventions can assist in brain healing. This ability, called neuroplasticity, means the brain can rewire itself and build new connections over time; helping it adapt, repair, and function better (5). Here are some key practices to consider:

Blood sugar: Supporting brain health begins with blood sugar balance, since glucose is the brain’s main source of energy. People with diabetes have about a 50–90% higher risk of developing dementia over time (6). Follow a blood-sugar balancing diet with protein, healthy fats, fiber-rich vegetables, and low-glycemic carbohydrates, and use targeted supplements as needed to stabilize glucose and protect brain health.

Sleep: Sleep is critical for brain detoxification and repair. During deep sleep, the brain clears metabolic waste through the glymphatic system (the lymph system of the brain). Poor or insufficient sleep impairs this process, increasing neurotoxic buildup and accelerating brain aging (7). A minimum of seven and a half hours of quality sleep in a dark room is recommended, though many people may need more to fully support brain health and detoxification.

Oxygen and circulation: The brain requires consistent oxygen and nutrient delivery to function optimally (8). Conditions such as insomnia, sleep apnea, interrupted sleep, and poor circulation reduce oxygen supply, increase brain stress, and raise dementia risk. Regular exercise, deep breathing, maintaining cardiovascular health, getting quality sleep, and treating sleep issues help healthy cerebral blood flow and oxygenation.

Hydration: Adequate hydration supports cerebral blood flow, nutrient delivery, and waste removal from brain cells. Even mild dehydration can impair attention, memory, and mental clarity (9). Replenishing with adequate fluid intake is essential for maintaining optimal brain health and performance, particularly with aging. As a general guideline, strive for at least half of your body weight in ounces of filtered or spring water each day.

Supporting detoxification pathways: Detoxification is often overlooked in dementia treatment. The Nrf2 pathway, which optimizes cellular detox and protection and regulates antioxidant defenses (10), can be activated through antioxidant-rich foods (like berries, leafy greens, and colorful vegetables), exercise, and targeted supplements. This supports toxin clearance, reduces inflammation, and protects brain cells from oxidative damage (the harmful effects of free radicals).

Reducing toxic load: Prolonged exposure to harmful substances accelerates inflammation and disrupts brain function. Environmental toxins, including heavy metals and mold, can damage neurons, impair brain signaling, and contribute to systemic inflammation. Supporting detox pathways and limiting exposures is essential. Avoid toxic home cleaners, detergents, and personal care products, as well as processed foods, added chemicals in foods, refined sugars, and processed oils. Choosing cold-pressed and expeller-pressed oils will significantly decrease the toxin burden. Use essential tools, such as water filters and air purifiers, to further protect the brain from harmful chemicals.

Sauna therapy: Sauna is a powerful tool for brain and body detoxification. A Finnish study found that regular sweating helps eliminate heavy metals and toxins, improves circulation, reduces inflammation, and boosts cardiovascular and brain resilience (12). The same study found that men who used a sauna 4–7 times per week were 66% less likely to develop dementia than those who went only once per week (13).

Stress reduction: Long-term stress keeps the body in “fight or flight,” raising cortisol levels that can damage brain cells and shrink the brain’s memory center. Calming practices help the nervous system reset and protect brain health. Making your exhale longer than your inhale is one of the fastest ways to stop a cortisol surge. Practices such as meditation, yoga, mindful walks, gardening, Tai chi, prayer,
grounding (earthing), and regular exercise can further support long-term brain health and help maintain normal cortisol levels. In some cases, targeted supplements may also be helpful in supporting healthy cortisol balance.

Brain Rewiring: Neuroplasticity is the brain’s ability to rewire itself and form new connections. It thrives on challenges, whether learning a new language or dance step, playing music, doing a crossword puzzle, exploring a hobby, or even taking a different route on your walk. Regular mental challenges strengthen memory, build resilience, and support long-term brain health.

Testing Is Essential

Targeted testing uncovers hidden triggers behind brain inflammation, cognitive decline, and long-term neurological damage. Many individuals experiencing symptoms of dementia show positive findings on these targeted tests, helping to clarify what is driving their cognitive changes. Once these root causes are known, specific interventions can be implemented to protect and support brain health.

  • Heavy metals: Heavy metals (especially mercury, lead, aluminum, and arsenic) are often linked to brain inflammation, oxidative stress and brain dysfunction. The gold standard for heavy metal testing is a urine-based test that can be done at home.
  • Environmental toxins & mycotoxins: These urine-based tests can identify mold, mycotoxins, and common environmental toxins that drive chronic inflammation and brain dysfunction.
  • Viral panels: Chronic viruses, such as Epstein-Barr, herpes, and cytomegalovirus, can impact brain cells and disrupt how the brain communicates. A comprehensive viral test panel can help uncover these underlying infections, and most can be done at home with a simple finger-prick.
  • Stealth infection panels: These blood serum or finger-prick tests can help identify hidden infections that may quietly strain the immune and nervous systems, including Lyme disease, related co-infections, mycoplasma, and other bacterial infections.
  • Standard blood panels: These tests can reveal a wealth of information about inflammation, nutrient status, blood sugar and the health of your organs and endocrine system.
  • Genetic Testing: Beyond standard blood work, genetic testing can reveal inherited dementia risk. A key example is the ApoE4 gene, linked to a higher chance of Alzheimer’s and cognitive decline. Knowing your risk early allows you to take proactive steps – from lifestyle changes to targeted interventions- to protect your brain.


Next steps: Once testing identifies what is affecting your brain, holistic programs can be implemented to clear toxins and pathogens, correct imbalances, and support long-term brain health.

Conclusion:

Dementia does not happen suddenly; it develops quietly over many years. By identifying what harms your brain and acting early, you can prevent or even reverse cognitive decline. Every small step – supporting detox pathways, reducing inflammation, nourishing your nervous system, balancing blood sugar, improving sleep, staying well-hydrated and challenging your brain- strengthens your brain’s resilience and ability to heal. The choices you make today can protect your independence, your memory, and your quality of life for years to come.

By Dr. Salzarulo DC PT and Rachel Kessler MS

References:

  1. https://www.nih.gov/news-events/nih-research-matters/risk-future-burden-dementia-united-states
  2. https://www.nationalgeographic.com/health/article/alzheimers-early-risk-signs
  3. https://www.who.int/news-room/fact-sheets/detail/dementia
  4. https://www.alzheimers.org.uk/about-dementia/managing-the-risk-of-dementia/risk-factors-for-dementia
  5. Hill NL, Kolanowski AM, Gill DJ. Plasticity in Early Alzheimer’s Disease: An Opportunity for Intervention. Top Geriatr Rehabil. 2011 Oct;27(4):257-267. doi: 10.1097/tgr.0b013e31821e588e. PMID: 22904596; PMCID: PMC3419487.
  6. Lacy ME, Gilsanz P, Karter AJ, Quesenberry CP, Pletcher MJ, Whitmer RA. Long-term Glycemic Control and Dementia Risk in Type 1 Diabetes. Diabetes Care. 2018 Nov;41(11):2339-2345. doi: 10.2337/dc18-0073. Epub 2018 Sep 4. PMID: 30181165; PMCID: PMC6196833.
  7. Shenker JI, Singh G. Sleep and Dementia. Mo Med. 2017 Jul-Aug;114(4):311-315. PMID: 30228618; PMCID: PMC6140093.
  8. Safaeipour C, Sherzai D, Zikria B. Exercise and Brain Health: Expert Review. Am J Lifestyle Med. 2026 Jan 9:15598276251415530. doi: 10.1177/15598276251415530. Epub ahead of print. PMID: 41523152; PMCID: PMC12788999.
  9. Riebl SK, Davy BM. The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSMs Health Fit J. 2013 Nov;17(6):21-28. doi: 10.1249/FIT.0b013e3182a9570f. PMID: 25346594; PMCID: PMC4207053.
  10. Chu C-T, Uruno A, Katsuoka F, Yamamoto M. Role of NRF2 in Pathogenesis of Alzheimer’s Disease. Antioxidants. 2024; 13(12):1529. https://doi.org/10.3390/antiox13121529
  11. Porru S, Esplugues A, Llop S, Delgado-Saborit JM. The effects of heavy metal exposure on brain and gut microbiota: A systematic review of animal studies. Environ Pollut. 2024 May 1;348:123732. doi: 10.1016/j.envpol.2024.123732. Epub 2024 Mar 8. PMID: 38462196.
  12. Laukkanen T, Kunutsor S, Kauhanen J, Laukkanen JA. Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men. Age Ageing. 2017 Mar 1;46(2):245-249. doi: 10.1093/ageing/afw212. PMID: 27932366.
  13. https://www.alzheimers.org.uk/news/2025-10-08/regular-saunas-could-reduce-risk-dementia-new-study-finds?utm_source=chatgpt.com
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Dementia: Act Now – You Can Protect Your Brain

February 25, 2026 No Comments

“Alzheimer’s disease can be prevented, and in many cases, its associated cognitive decline can be reversed.” Dr. Dale Bredesen, MD. Author of “The End of Alzheimer’s.”

Dementia is one of the most feared conditions associated with aging, and understandably so. It threatens our independence, identity, and quality of life. In the United States, the lifetime risk of developing dementia after age 55 has been estimated at approximately 42%, meaning about 4 in 10 people over 60 will develop dementia during their remaining lifetime (1). The good news is there are so many things that can be done to change these odds.

Many of my patients have shared worries and concerns like these:

“I’m forgetting things more often, my keys, names, even my phone.”
“My memory is slipping. It scares me.”
“I don’t want to lose control of my life or my rights.”
“I’m afraid my family will go bankrupt paying medical bills.”
“My family has a history of dementia, what can I do to prevent onset?”

These fears often arise when people notice unsettling changes in memory, focus, and daily function. While many people assume dementia appears suddenly at a very old age, the reality is that it starts much sooner, even as early as your 20’s (2). Dementia is a slow, silent process that often begins decades before a diagnosis is ever made.

Many people confuse Alzheimer’s disease with dementia, but Alzheimer’s disease is the most common form of dementia, accounting for approximately 60–70% of cases (3). There are several other types of dementia, but they all share a common truth: by the time symptoms are obvious, the brain has often been under stress for many years (4). This is precisely why early awareness and early action matter, whether you are currently healthy or already noticing changes in your mental status.

These are some of the hidden triggers that can slowly damage the brain over time:

  • Chronic inflammation (due to lifestyle, diet, chronic illness, autoimmune disease, etc.)
  • Toxic exposures (heavy metals, mycotoxins, mold)
  • Stealth infections (Lyme’s, bacteria, mold and viruses)
  • Poor circulation and low oxygen delivery
  • Nutrient deficiencies
  • Prolonged stress
  • Blood sugar imbalances, especially pre-Diabetes and Diabetes
  • Poor sleep quality


These factors quietly damage brain cells over time, gradually setting the stage for cognitive decline and dementia. For those who are currently healthy, addressing these issues early is critical for prevention and risk reduction. For those already experiencing changes, immediate intervention can reduce further damage and optimize brain function.

“Waiting for severe memory loss means missing the best opportunity for early action.”

Holistic Practices for Optimal Brain Health

The brain is remarkably resilient. Even when inflammatory changes are already present, targeted lifestyle and holistic interventions can assist in brain healing. This ability, called neuroplasticity, means the brain can rewire itself and build new connections over time; helping it adapt, repair, and function better (5). Here are some key practices to consider:

Blood sugar: Supporting brain health begins with blood sugar balance, since glucose is the brain’s main source of energy. People with diabetes have about a 50–90% higher risk of developing dementia over time (6). Follow a blood-sugar balancing diet with protein, healthy fats, fiber-rich vegetables, and low-glycemic carbohydrates, and use targeted supplements as needed to stabilize glucose and protect brain health.

Sleep: Sleep is critical for brain detoxification and repair. During deep sleep, the brain clears metabolic waste through the glymphatic system (the lymph system of the brain). Poor or insufficient sleep impairs this process, increasing neurotoxic buildup and accelerating brain aging (7). A minimum of seven and a half hours of quality sleep in a dark room is recommended, though many people may need more to fully support brain health and detoxification.

Oxygen and circulation: The brain requires consistent oxygen and nutrient delivery to function optimally (8). Conditions such as insomnia, sleep apnea, interrupted sleep, and poor circulation reduce oxygen supply, increase brain stress, and raise dementia risk. Regular exercise, deep breathing, maintaining cardiovascular health, getting quality sleep, and treating sleep issues help healthy cerebral blood flow and oxygenation.

Hydration: Adequate hydration supports cerebral blood flow, nutrient delivery, and waste removal from brain cells. Even mild dehydration can impair attention, memory, and mental clarity (9). Replenishing with adequate fluid intake is essential for maintaining optimal brain health and performance, particularly with aging. As a general guideline, strive for at least half of your body weight in ounces of filtered or spring water each day.

Supporting detoxification pathways: Detoxification is often overlooked in dementia treatment. The Nrf2 pathway, which optimizes cellular detox and protection and regulates antioxidant defenses (10), can be activated through antioxidant-rich foods (like berries, leafy greens, and colorful vegetables), exercise, and targeted supplements. This supports toxin clearance, reduces inflammation, and protects brain cells from oxidative damage (the harmful effects of free radicals).

Reducing toxic load: Prolonged exposure to harmful substances accelerates inflammation and disrupts brain function. Environmental toxins, including heavy metals and mold, can damage neurons, impair brain signaling, and contribute to systemic inflammation. Supporting detox pathways and limiting exposures is essential. Avoid toxic home cleaners, detergents, and personal care products, as well as processed foods, added chemicals in foods, refined sugars, and processed oils. Choosing cold-pressed and expeller-pressed oils will significantly decrease the toxin burden. Use essential tools, such as water filters and air purifiers, to further protect the brain from harmful chemicals.

Sauna therapy: Sauna is a powerful tool for brain and body detoxification. A Finnish study found that regular sweating helps eliminate heavy metals and toxins, improves circulation, reduces inflammation, and boosts cardiovascular and brain resilience (12). The same study found that men who used a sauna 4–7 times per week were 66% less likely to develop dementia than those who went only once per week (13).

Stress reduction: Long-term stress keeps the body in “fight or flight,” raising cortisol levels that can damage brain cells and shrink the brain’s memory center. Calming practices help the nervous system reset and protect brain health. Making your exhale longer than your inhale is one of the fastest ways to stop a cortisol surge. Practices such as meditation, yoga, mindful walks, gardening, Tai chi, prayer,
grounding (earthing), and regular exercise can further support long-term brain health and help maintain normal cortisol levels. In some cases, targeted supplements may also be helpful in supporting healthy cortisol balance.

Brain Rewiring: Neuroplasticity is the brain’s ability to rewire itself and form new connections. It thrives on challenges, whether learning a new language or dance step, playing music, doing a crossword puzzle, exploring a hobby, or even taking a different route on your walk. Regular mental challenges strengthen memory, build resilience, and support long-term brain health.

Testing Is Essential

Targeted testing uncovers hidden triggers behind brain inflammation, cognitive decline, and long-term neurological damage. Many individuals experiencing symptoms of dementia show positive findings on these targeted tests, helping to clarify what is driving their cognitive changes. Once these root causes are known, specific interventions can be implemented to protect and support brain health.

  • Heavy metals: Heavy metals (especially mercury, lead, aluminum, and arsenic) are often linked to brain inflammation, oxidative stress and brain dysfunction. The gold standard for heavy metal testing is a urine-based test that can be done at home.
  • Environmental toxins & mycotoxins: These urine-based tests can identify mold, mycotoxins, and common environmental toxins that drive chronic inflammation and brain dysfunction.
  • Viral panels: Chronic viruses, such as Epstein-Barr, herpes, and cytomegalovirus, can impact brain cells and disrupt how the brain communicates. A comprehensive viral test panel can help uncover these underlying infections, and most can be done at home with a simple finger-prick.
  • Stealth infection panels: These blood serum or finger-prick tests can help identify hidden infections that may quietly strain the immune and nervous systems, including Lyme disease, related co-infections, mycoplasma, and other bacterial infections.
  • Standard blood panels: These tests can reveal a wealth of information about inflammation, nutrient status, blood sugar and the health of your organs and endocrine system.
  • Genetic Testing: Beyond standard blood work, genetic testing can reveal inherited dementia risk. A key example is the ApoE4 gene, linked to a higher chance of Alzheimer’s and cognitive decline. Knowing your risk early allows you to take proactive steps – from lifestyle changes to targeted interventions- to protect your brain.


Next steps: Once testing identifies what is affecting your brain, holistic programs can be implemented to clear toxins and pathogens, correct imbalances, and support long-term brain health.

Conclusion:

Dementia does not happen suddenly; it develops quietly over many years. By identifying what harms your brain and acting early, you can prevent or even reverse cognitive decline. Every small step – supporting detox pathways, reducing inflammation, nourishing your nervous system, balancing blood sugar, improving sleep, staying well-hydrated and challenging your brain- strengthens your brain’s resilience and ability to heal. The choices you make today can protect your independence, your memory, and your quality of life for years to come.

By Dr. Salzarulo DC PT and Rachel Kessler MS

References:

  1. https://www.nih.gov/news-events/nih-research-matters/risk-future-burden-dementia-united-states
  2. https://www.nationalgeographic.com/health/article/alzheimers-early-risk-signs
  3. https://www.who.int/news-room/fact-sheets/detail/dementia
  4. https://www.alzheimers.org.uk/about-dementia/managing-the-risk-of-dementia/risk-factors-for-dementia
  5. Hill NL, Kolanowski AM, Gill DJ. Plasticity in Early Alzheimer’s Disease: An Opportunity for Intervention. Top Geriatr Rehabil. 2011 Oct;27(4):257-267. doi: 10.1097/tgr.0b013e31821e588e. PMID: 22904596; PMCID: PMC3419487.
  6. Lacy ME, Gilsanz P, Karter AJ, Quesenberry CP, Pletcher MJ, Whitmer RA. Long-term Glycemic Control and Dementia Risk in Type 1 Diabetes. Diabetes Care. 2018 Nov;41(11):2339-2345. doi: 10.2337/dc18-0073. Epub 2018 Sep 4. PMID: 30181165; PMCID: PMC6196833.
  7. Shenker JI, Singh G. Sleep and Dementia. Mo Med. 2017 Jul-Aug;114(4):311-315. PMID: 30228618; PMCID: PMC6140093.
  8. Safaeipour C, Sherzai D, Zikria B. Exercise and Brain Health: Expert Review. Am J Lifestyle Med. 2026 Jan 9:15598276251415530. doi: 10.1177/15598276251415530. Epub ahead of print. PMID: 41523152; PMCID: PMC12788999.
  9. Riebl SK, Davy BM. The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSMs Health Fit J. 2013 Nov;17(6):21-28. doi: 10.1249/FIT.0b013e3182a9570f. PMID: 25346594; PMCID: PMC4207053.
  10. Chu C-T, Uruno A, Katsuoka F, Yamamoto M. Role of NRF2 in Pathogenesis of Alzheimer’s Disease. Antioxidants. 2024; 13(12):1529. https://doi.org/10.3390/antiox13121529
  11. Porru S, Esplugues A, Llop S, Delgado-Saborit JM. The effects of heavy metal exposure on brain and gut microbiota: A systematic review of animal studies. Environ Pollut. 2024 May 1;348:123732. doi: 10.1016/j.envpol.2024.123732. Epub 2024 Mar 8. PMID: 38462196.
  12. Laukkanen T, Kunutsor S, Kauhanen J, Laukkanen JA. Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men. Age Ageing. 2017 Mar 1;46(2):245-249. doi: 10.1093/ageing/afw212. PMID: 27932366.
  13. https://www.alzheimers.org.uk/news/2025-10-08/regular-saunas-could-reduce-risk-dementia-new-study-finds?utm_source=chatgpt.com

ION Gut Support

August 28, 2025 No Comments

ION Gut Support: Strengthen Your Gut, Support Your Health*

Your digestive tract isn’t just responsible for breaking down food—it also serves as a protective barrier. When it’s healthy, it functions like a fine mesh, allowing nutrients to pass through while keeping out harmful bacteria, toxins, and bits of undigested food.

However, when your gut becomes stressed—often due to a poor diet, toxin overload, pathogens, blood sugar imbalances, or chronic stress—that protective barrier can begin to break down.

This condition is commonly known as leaky gut, and it occurs when the lining of the intestines becomes too porous. Larger particles, like undigested food, pathogens and toxins, can then “leak” into the bloodstream. Once there, the immune system sees them as intruders and mounts an attack.

When this happens repeatedly, the body becomes trapped in a cycle of chronic inflammation. The immune system never gets a chance to rest, which can contribute to a wide range of health issues over time.

ION Gut Support* has been clinically shown to support the healing of leaky gut by sealing the cells of your gut lining, creating a healthier foundation for a diverse and thriving microbiome. Its key ingredient—a soil-derived humic extract—supports the tight junctions between gut cells, helping block harmful toxins while improving nutrient absorption and hydration.

What are tight junctions?

Tight junctions are the connections between the cells that line your intestines. They act as gatekeepers, controlling what passes into your bloodstream. When these junctions are strong and functioning properly, your gut lining can better protect against digestive issues like gas, bloating, and indigestion.

 

Zinc: A Small Mineral with a Big Impact on Health

June 24, 2025 No Comments

Zinc is a trace mineral, meaning it is needed by the body in very small (trace) amounts, and its impact on health is anything but minor. From powering immune responses to supporting hormonal and thyroid function, zinc is essential for nearly every cell in the body. Despite its importance, zinc deficiency remains a global health concern, affecting growth, immunity, cellular health, hormonal function, and even cognition.

Why Zinc Matters: Core Functions in the Body

Zinc is involved throughout the entire body, and is essential for:

  • Immune system function
  • Wound healing and tissue repair
  • Cell growth and division
  • DNA and protein synthesis
  • Antioxidant defense
  • Hormonal balance
  • Neurological and cognitive performance

Without adequate zinc, the body’s ability to function, heal, and protect itself from damage caused by free radicals (unstable molecules that can damage DNA), is significantly impaired.

Dietary Sources of Zinc

Zinc can be obtained through a diverse diet. While animal products offer highly bioavailable forms of zinc, certain plant foods are also rich in this mineral.

Plant-Based Sources

  • Legumes (chickpeas, lentils, beans)
  • Nuts (cashews, pecans, pines, almonds)
  • Seeds (pumpkin, hemp, sesame)
  • Whole grains (quinoa, oats, rice)
  • Vegetables (mushrooms, spinach, peas, asparagus)

Animal-Based Sources

  • Red meat (beef, lamb)
  • Poultry (chicken, turkey)
  • Seafood (especially oysters, crab, lobster, sardines)
  • Eggs (1)

Zinc and Thyroid Health

One of Zinc’s lesser known yet vital roles is in supporting thyroid function.

  • Hormone Synthesis: Zinc contributes to the production of thyroid hormones triiodothyronine and thyroxine (T3 and T4), which regulate metabolism and energy.
  • T4 to T3 Conversion: Zinc assists in converting thyroxine (T4) into its active form, triiodothyronine (T3).
  • Autoimmune Thyroid Support: Zinc may help lessen autoimmune activity in conditions like Hashimoto’s thyroiditis (2).
Additional Health Benefits of Zinc

Immune System Support

Zinc supports a strong immune system by aiding in the development of various immune cells, including T cells, B cells, and white blood cells, helping the body ward off infections and reduce inflammation.

Wound Healing

Zinc promotes collagen production and tissue regeneration, accelerating wound repair.

Cognitive Health

It supports neurotransmitter activity and neural function, playing a significant role in key brain functions such as memory, mood, learning, and emotional regulation.

Hormonal Balance

Zinc is crucial for testosterone, insulin, and estrogen production and regulation, impacting reproductive, metabolic, and menstrual health.

Skin Health

Zinc’s anti-inflammatory and antimicrobial properties play a vital role in promoting healthy skin and wound healing, reducing inflammation, and boosting immunity. It is effective in assisting in healing acne, eczema, and other dermatologic conditions.

Digestive Health

Zinc supports enzyme function in the gut and maintains the integrity of the intestinal lining, which helps prevent leaky gut, or increased permeability in the gut. In doing so, zinc helps maintain optimal microbiome balance.

Summary

Zinc is a cornerstone of human health, with functions spanning from the molecular level to whole-body systems. While most people can meet their needs through a balanced diet, many individuals may benefit from supplementation. The amount needed varies depending on lifestyle, age, diet, weight, and specific health concerns.

 

By Dr. Anthony Salzarulo DC PT and Rachel Kessler MS

  1. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
  2. https://article.imrpress.com/journal/IJVNR/89/1-2/10.1024/0300-9831/a000262/1c7d7b6d7adeb138c140a1e6344ad023.pdf

Selenium: An Essential Nutrient

June 12, 2025 No Comments

When it comes to essential nutrients, selenium often doesn’t get the spotlight—but it should. This underrated trace mineral may be required in small amounts daily, but it plays a monumental role in your health. From thyroid balance to brain health, immune defense to fertility, selenium works quietly behind the scenes to keep your body running smoothly.

What Is Selenium and Why Is It Important?

Selenium is a natural trace mineral found in soil, water, and some foods. Although only small amounts are needed, selenium is crucial for producing selenoproteins – specialized proteins involved in thyroid hormone metabolism, antioxidant production (which protects cells from damage), cellular DNA synthesis, and improved immune function (1).

Selenium supports many physiological functions, including:

  • Regulating metabolism (the mechanism responsible for converting food into energy)
  • Protecting against oxidative stress (which leads to cellular and tissue damage)
  • Enhancing immune system defenses
  • Supporting reproductive health
  • Optimizing cognitive health
  • Promoting cardiovascular health

Selenium continues to draw scientific interest for its wide-ranging roles in the body. Ongoing research explores how selenium affects chronic diseases and overall health (2).

Thyroid Health

Despite its small size, the thyroid gland contains more selenium per gram of tissue than any other organ. This is because many of the body’s 25 known selenoproteins are active in the thyroid.

Low selenium levels have been linked to thyroid dysfunction, especially those associated with autoimmune disorders. Research shows that selenium supplementation may help reduce thyroid antibody levels and improve quality of life in individuals with Hashimoto’s thyroiditis, an autoimmune condition that leads to hypothyroidism (underactive thyroid). There’s also evidence that selenium may support people with Graves’ disease, an autoimmune condition that causes an overactive thyroid. Overall, adequate selenium is crucial for optimal thyroid function, and it may have therapeutic benefits for autoimmune thyroid disorders.

Cognition: Protecting the Aging Brain

Selenium’s antioxidant power also benefits the brain. Selenoproteins help reduce oxidative stress in brain cells, a key contributor to age-related cognitive decline and neurodegenerative conditions like dementia and Alzheimer’s disease. Selenium could play a protective role against cognitive decline, especially when combined with a balanced diet rich in antioxidants (3).

Health: A Role in Cardiovascular Protection

Oxidative stress and inflammation are two major contributors to heart disease—and selenium may help combat both. According to the Harvard School of Public Health, imbalanced selenium levels can lead to an increased risk of cardiovascular disease and cardiac events such as heart attacks. While selenium won’t replace traditional heart-healthy practices, maintaining optimal levels may provide an extra layer of cardiovascular protection, particularly in populations with selenium deficiency.

Type 2 Diabetes: A Delicate Balance

Research suggests that the right amount of selenium may help with blood sugar control and insulin function, both of which are extremely important for patients with type 2 diabetes. Selenium also helps reduce inflammation and oxidative stress, both of which are commonly elevated in people with diabetes. Some studies suggest that selenium may enhance insulin sensitivity and lower the risk of developing diabetes (4).

Reproductive Health

Selenium plays a crucial role in reproductive health for both women and men. By protecting sperm and eggs from oxidative stress, selenium helps prevent infertility and pregnancy loss. In men, selenium deficiency can impair sperm quality, reduce sperm count, and affect motility. In women, selenium deficiency may lead to ovulation problems and reduced egg quality (5,6).

Getting Selenium from Your Diet

For most people, the best way to meet your selenium needs is through food. Selenium from dietary sources is well-absorbed and less likely to cause toxicity compared to high-dose supplements. Brazil nuts are one of the most selenium-rich natural sources, with about 68–91 mcg per nut. Consuming just 1 or 2 Brazil nuts a day can meet or even exceed the recommended daily intake. Daily intake is dependent on age, but for most adults, 55 mcg is ideal per day (7).

While many individuals can meet their selenium needs through a balanced diet, certain health conditions may require higher therapeutic doses. The appropriate amount depends on individual health status and the body’s specific physiological needs (8).

Other selenium-rich foods include:

  • Fin fish (tuna, cod, halibut, salmon, anchovies) and shellfish (shrimp)
  • Eggs
  • Whole grains
  • Beans
  • Lentils
  • Poultry, turkey, beef

 

By Dr. Anthony Salzarulo DC PT and Rachel Kessler MS

  1. https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/selenoprotein
  2. https://nutritionsource.hsph.harvard.edu/selenium/
  3. Ferdous KA, Knol LL, Park HA. Association between selenium intake and cognitive function among older adults in the US: National Health and Nutrition Examination Surveys 2011-2014. J Nutr Sci. 2023 May 10;12:e57. doi: 10.1017/jns.2023.43. PMID: 37180486; PMCID: PMC10173086.
  4. Casanova P, Monleon D. Role of selenium in type 2 diabetes, insulin resistance and insulin secretion. World J Diabetes. 2023 Mar 15;14(3):147-158. doi: 10.4239/wjd.v14.i3.147. PMID: 37035226; PMCID: PMC10075028.
  5. Mistry HD, Broughton Pipkin F, Redman CW, Poston L. Selenium in reproductive health. Am J Obstet Gynecol. 2012 Jan;206(1):21-30. doi: 10.1016/j.ajog.2011.07.034. Epub 2011 Jul 29. PMID: 21963101.
  6. https://www.sciencedirect.com/science/article/abs/pii/S0946672X14001345
  7. https://ods.od.nih.gov/factsheets/Selenium-Consumer/
  8. https://www.stanfordchildrens.org/en/topic/default?id=selenium-19-Selenium
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