Updated: Oct 10
In today’s article we are going to cover our top anti-stressful whole food mineral supplements we recommend and have seen most results with over the years of experimenting and working with individuals. Nick and I have spent thousands and thousands on numerous amounts of supplements that led nowhere and some even causing more stress and harm within our body. It is important to understand the purpose behind every habit you do in your life. That is why at Mitigate Stress we strive to educate our friends, clients, members, etc to always question a little deeper to why they are doing whatever it is they are currently doing.
This could be the way you breathe, sleep, how you walk/stand, the types of food you eat, where you source food. Can you optimize the supplements you take? Certain supplements you take may be causing imbalance in the body or even more stress? Sports can do damage to the body? Why did you think saturated fats were bad? Artificial light weakens our immune system? Tap and bottle water have chemicals that disrupt our hormones and reproductive organs? What if the exercises you’ve been doing for the past 20+ years are actually deteriorating your health? The car accidents that created whiplash, contorted your spine out of alignment, impacting the nerves and blood flow to vital organs? The list goes on about what habits could actually cause more stress and how many have accumulated throughout your lifetime.
There are many herbs, supplements and vitamins on the internet and in health food stores. All we focus on is what impacts human physiology the most (bang for buck) related to our current environment and stresses we have gone through. Supplements in their most natural form and what you would find in nature. Below we provide brief education on the specific supplement, resources, studies, and where we recommend sourcing them. Another reason we created the tools section of our website. Take what you think applies most to you in your life, what stressors you have gone through, and what you can afford.
The most bioavailable forms of magnesium are bicarbonate and chloride, bicarbonate being the most absorbable. Magnesium is a mineral that runs 42% of the body’s enzymes. Enzymes are the spark plugs of life, think of enzymes like keys to the car. You cannot start a car without a key, similarly with our bodily functions. In today’s modern unnatural world, our magnesium levels are being burned (aka depleted) faster than ever.
Symptoms of magnesium deficiency include: acid reflux, adrenal fatigue, Alzheimer’s, anxiety/panic attacks, arthritis, asthma, atherosclerosis, blood clots, bruxism, cholesterol elevation, chronic fatigue syndrome, depression, detoxification, diabetes, headaches, heart disease, hypertension, hypoglycemia, indigestion, inflammation, insomnia, IBS, kidney disease, kidney stones, migraine, musculoskeletal conditions (fibromyalgia, muscle spasms, back pain), nerve problems (burning, numbness, paralysis, seizures, vertigo, etc), obstetrical & gynecological problems (PMS, cramps, preeclampsia), osteoporosis, Parkinsons, sports injuries/surgeries/car accidents, tmj, tooth decay.
Read our detailed article here on more in depth details of magnesium and why it is the most important anti-stressful mineral.
Studies/Resources: Magnesium Bicarbonate balances bone metabolism and cardiovascular risk factors in postmenopasusal women, Role of magnesium supplementation in the treatment of depression, Magnesium Chloride promotes Osteogenesis through Notch signaling activation and expansion of Mesenchymal Stem Cells
The common perception of today’s reality is that unsaturated fats like omega-3s are healthy, omega-6s are bad fats, and avoid/limit saturated fat. The reality is the exact opposite. Unsaturated fats are long chains with multiple double bonds that don’t contain as many hydrogen atoms as saturated fats. This means unsaturated fats/PUFA are more prone to oxidation, especially inside the body. It doesn’t matter how well preserved these unsaturated fats are, because when inside a body of heat, oxygen and iron they combust. This creates lipid peroxidation which creates cancer-causing by-products such as acrolein and aldehydes. This causes cancer, non-alcoholic fatty liver, anxiety, Alzheimers, dementia, heart disease, diabetes, aging, depression, skin conditions, gut issues, autoimmune disorders, heart attacks and fatigue.
Every single one of us has consumed way too many unsaturated fatty acids since we were born from packaged foods, eating out, donuts, cakes, pastries, bars, etc. The daily requirement is around 1g/day and if you think omega-3s are healthy, you are mistaken because we all have been ingesting 10, 20, 30+ grams/day (year after year), which over time store in our tissues. When under any stressful event they leak into the bloodstream, wreaking havoc on our nervous system, blocking normal cellular energy production, destroying our liver, and elevating stress hormones (cortisol, serotonin, prolactin, estrogen, and adrenaline).
How to detox PUFAs? Displace them with saturated fats, consume Vitamin E, consistent carbs and proteins with each meal and mitigating as much stress causing factors as possible
Studies/Resources: Relationship between vitamin E requirement and polyunsaturated fatty acid intake in man: a review, Vitamin E function and requirements in relation to PUFA, On the problematic nature of vitamin E requirements: net vitamin E, Medium chain triglycerides and vitamin E reduce the severity of established experimental alcoholic liver disease. Article by Ray Peat: Estrogen Antagonist, Energy Promoter, and Anti-Inflammatory, Vitamin E can treat/cure severe fatty liver disease in humans, Vitamin E restores cardiac health after heart attack
Many commercial-grade vitamin and mineral concentrates are synthesized by the large pharmaceutical & chemical companies from the same material that they make their drugs from (coal tar, wood pulp, petroleum products, waste and fecal matters, animal byproducts, metal, and ground rocks). If you have taken any stress-causing supplements that we discuss here, you better believe your body’s natural mineral storages have been depleted.
All of our food after WWII has been grown with toxic fertilizer called NPK and has created deficiencies in the food we have been eating (organic or not). We have been eating inorganic rocks that calcify and dehydrate our tissues, organs, joints, and cells. Creating a slow breakdown of all the bodily systems. This does not include the millions of pounds of toxic waste not fit for landfills to farms and fertilizer companies dumped into your water and food supply. From 1990 to 1995, 600 companies from the steel industry introduced toxic metals such as aluminum, arsenic, cadmium, chromium, lead & nickel. These heavy metals disrupt our hormonal systems, liver, poison the blood, and destroy our brains.
Shilajit is the antidote to providing proper fulvic, humic and ulmic acids in the perfect amounts and ratios required for optimal health. It contains all 84 carbon-bonded organic minerals that are preferred by the body. Remember, minerals turn on enzymes, and enzymes make our body work (aka - spark plugs). These spark plugs control our metabolism, energy, sleep, digestion, mood, recovery, performance, and more. The fulvic acid in shilajit increases delivery of the minerals into the cell, enhancing the absorption of other compounds taken with it, and chelates (removes) and complexes the inorganic minerals you ingested since you were born.
Studies/Resources: Shilajit: A Natural Phytocomplex with Potential Procognitive Activity, A panacea for high-altitude problems, Evaluation of safety profile of black shilajit after 91 days repeated administration in rats, Cardioprotective Effect of Shilajit on Experimentally Induced Myocardial Injury, The Effects of Shilajit on Brain Edema, Intracranial Pressure and Neurologic Outcomes following the Traumatic Brain Injury in Rat, Shilajit in Management of Iron Deficiency Anemia, Clinical evaluation of spermatogenic activity of processed Shilajit in oligospermia, Shilajit attenuates behavioral symptoms of chronic fatigue syndrome by modulating the hypothalamic-pituitary-adrenal axis and mitochondrial bioenergetics in rats, safety and efficacy of shilajit
Have you grown up eating fake foods like iron-fortified cereals, pastas, grains, granola, cakes, cookies, vegetable oils, take-out, restaurant food, taking antibiotics, pharmaceutical drugs, drinking alcohol, sodas, etc?? Yeah we all did, and these fake & toxic foods listed above all creaky leaky gut and endotoxins. Of course, stopping the intake of these stress-causing choices should be ideal if you want to get rid of any condition or root cause.
Oreganol P73 is the original and only truly wild full-spectrum, whole food oregano oil, 100% Mediterranean-source. SuperStrength is 300% more potent than regular strength. It is handpicked and ethically harvested plus never farm-raised. Up to 80% of oregano oil on the market is farm-raised and fake. You will only find true oregano oil growing on top of rocks at 10-12000ft elevation.
As it turns out in thorough lab analysis of some 30 oregano brands some ⅔ of the high-carvacrol brands had a suspicious profile. That profile is one of genetically engineered oregano. This GMO is made by injecting the stalks of the wild oregano plants with noxious bacterial protein to force it to make high levels of carvacrol. Most oregano oil solely focuses on the carvacrol percentages where that is only one piece to the puzzle of sourcing wild oregano properly. Most oregano oils are heavily refined, through a process called fractionation. This process causes the oil to become potentially toxic.
This brand is the only tested-researched daily use wild oregano oil. Yet, so potent that you can benefit from every-other-day use. We take it to support a healthy whole body immune response, killing bad pathogens. We support North American Herb & Spice as they source their products ethically and give back to local communities and villages.
Studies/Resources: Many uses of oregano oil and why most other brands are fake - Youtube video, Natural Flu Remedies, Carvacrol is only one piece,
All stress-causing habits or events throughout your lifetime have created fibrosis, accumulated inflammatory proteins, and scar tissue. Systemic enzymes circulate our system for up to 12 hours, assisting in breaking down these excess proteins that block our tissues from normal circulation, respiration and oxygenating our cells. It helps take the burden off the liver and white blood cells, increasing their functions.
Any injury, car accident, surgery or other physical stress you’ve been through has created scar tissue. The brand we recommend is enterically coated, phthalate free and GRAS approved so that the enzymes, serrapeptase and nattokinase survive the low pH of stomach acid, making it to the small intestine and ultimately the bloodstream. It can decrease wrinkles and break down more necrotic debris in the blood.
Think of fibrosis and scar tissue as a blockage that does not allow oxygen to properly enter the cell. If we cannot get oxygen in, they our cells cannot produce energy, and if they do its very minimal or faint. Every process to the human organism requires sufficient energy production. This covers your recovery, digestion, thinking, sleeping, heart beating, mood, performance, and vital organ functioning. Providing your body with systemic enzymes is like increasing the miles per gallon for a vehicle. You will be able to utilize fuel more efficiently.
Studies/Resources: Serrapeptase and nattokinase intervention for relieving Alzheimer's disease pathophysiology in rat model, Serratiopeptidase: A systematic review of the existing evidence, Nattokinase: A Promising Alternative in Prevention and Treatment of Cardiovascular Diseases, A single-dose of oral nattokinase potentiates thrombolysis and anti-coagulation profiles, Systemic enzyme therapy in diseases of the vascular system,
Have you dealt with IBS, Crohns, GERD, Sibo, Candida, Ulcerative Colitis, Constipation, Hemorrhoids, Gas, Bloating, Diarrhea, low energy, anxiety, insomnia, brain fog, depression, M.S, Epilepsy, diabetes or Asthma? All have been correlated and stemmed from endotoxin, scientifically called Lipopolysaccharide (LPS). A cytotoxic and neurotoxic compound that gets produced endogenously by certain stress-causing factors. This could be caused from too many PUFAs, nuts, seets, legumes, beans, soy, raw green veggies, processed and iron-fortified foods, and vegetable oils (fast food, restaurant, etc). Read our article on endotoxins here
Activated charcoal can bind and remove endotoxin present within the gut, essentially helping to put out the fire. It is tasteless, odorless and all you need to do is mix it in clean, acid-free water. We opt for 1-2x per week on an empty stomach away from food and other supplements.
Studies/Resources: Diabetes and Endotoxin, Chronic Inflammation & Endotoxin, Depression & Endotoxin, Multiple Sclerosis & Endotoxin, Chronic Pain & Endotoxin
Another great tool to remove endotoxins out of the gut is spore-based probiotics. Just-Thrive differs from many others as it contains a patented strain called Bacillus Indicus HU36, which produces antioxidants in the digestive system, where they can be best absorbed by the body.
It has a survivability rate 1000x better than greek yogurts and leading probiotics, reduces endotoxin by 42% in just one month and supports immune health. 70% of your immune health lives in the digestive tract and when you remove endotoxin that is one less stressed eliminated.
Studies/Resources: Spore-based probiotic supplementation was associated with reduced incidence of post-prandial dietary endotoxin, triglycerides, and disease risk biomarkers, Gut-Lung Axis and Asthma, Allergies and Endotoxin, Lung Inflammation and Spore-based Probiotics
8. Vitamin K2
If you haven’t been eating fermented soy (natto) or aged cheeses like parmigiano reggiano your entire life then you are deficient in vitamin K, also called “Activator X” by Dr. Weston Price. Vitamin K2 is a fat soluble vitamin that supports healthy nerve, brain, bone, dental and heart health. It also supports healthy aging and energy production in the cell. Even if you are eating aged cheeses, the amount you need to combat a lifetime of chronic stress is not enough.
The RDA for K1 is 120 mcg for men and 90 mcg for women. The Recommended Daily Allowance (RDA) was set for individuals surviving in prisons. This does not support or correlate to wanting optimal health as a human. One of the primary roles of Vitamin K2 is to regulate calcium and guide it out of soft tissues like arteries to bones and teeth, where it should be. That is why we recommend avoiding calcium, vitamin d, and iron as they can all mess with calcium utilization and vitamin k levels.
MK-7 is the form that is most deficient in our western population today and its primary role is to activate osteocalcin and matrix GLA protein to regulate calcium throughout the body. It can help dramatically reduce the risk of arthritis, osteoporosis, atherosclerosis, diabetes, and prevent wrinkles. It has also been shown to reverse arterial blockages, preventing heart attacks, reduce insulin production, and increase energy production within the cells.
Studies/Resources: Vitamin K May Help Reduce Arterial Stiffness & Improve Blood Pressure, Neuroprotective effect of menaquinone-4 (MK-4) on transient global cerebral ischemia reperfusion injury in rat, Dietary intake of Vitamin K and risk of prostate cancer in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition, Safety and toxicological evaluation of a synthetic vitamin K2, MK-7, Vitamin K may treat Leukemia, Deficiency of Vitamin K involved in age-related disability/frailty
For most of human history, we effortlessly consumed all parts of the animal (nose-to-tail) the things we needed for strength, health, and happiness. The most nutrient dense parts to the animals have been missing from our diet over the past generations. A special few of you reading this might have grown up with organ meats, but I guarantee most did not. We are not part of a world where autoimmune maladies and nutrient insufficiencies run amuck.
Whole food, nutrient dense organs can provide great benefit for those seeking targeted support in harmony with nature - the old fashioned way. Grass Fed Beef Liver is a whole food dietary supplement that provides 100% pure bovine liver. This organ provides peptides, enzymes, proteins for optimal hormone production and powerful vitamins such as A, B12, bioavailable copper, folate and choline that you won't find more abundantly than any other food.
Of course eating actual beef liver or oysters is a better option than a capsule, but the most important thing you are getting is the bioavailable copper. An enzyme called ceruloplasmin is a copper dependent protein that enables ferroxidase function. This FOX is the active form of Ceruloplasmin which regulates Iron and prevents it from “rusting” or oxidizing. Dysregulated, unbound, excess Iron is the greatest source of oxidative stress and inflammation in the body. If we cannot regulate iron, this will lead to over 100+ autoimmune diseases discussed by 3 doctors Nancy Andrews, Rebecca King, & Marianna Wesling-Resnic. Check out our full blog post on iron toxicity and how we are all overloaded with it.
You can find all of our top whole food supplements on the tools section of our website or by clicking each one above where it is numbered. Remember, we have all grown up in a heavily toxic environment from iron-fortified foods, excessive PUFA intake, acid rain creating toxic soil, NPK fertilizer, and the Industrial revolution that all plays a role in our mineral imbalance within the body. This is a foundation to regaining your health back and unlocking your body’s potential.
Download our free anti-stress starter guide where we teach and educate more in depth on the basics of rebuilding a foundation to health, while mitigating many unknown stressors that could be present in your current lifestyle. Follow us on Instagram: Mitigate Stress and Colonna_Fitness, Youtube: Mitigatestress.com & Mitigate Stress 2.0 where we constantly provide more in-depth content for visual learners.
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Nick & Nathan