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Six Minerals.
One System.
Each mineral performs distinct roles — but they interact constantly. Click any mineral to explore it in depth, or use the tools above to analyse combinations and timing.
The Six Minerals
Se
Selenium
Antioxidant enzyme core. Thyroid hormone conversion. Immune defence.
Zn
Zinc
Enzyme cofactor (300+). Protein synthesis. Wound healing. Testosterone.
K
Potassium
Nerve signals. Fluid balance. Blood pressure regulation. Heart rhythm.
Mg
Magnesium
300+ enzymatic reactions. ATP energy. Muscle relaxation. Sleep quality.
Fe
Iron
Haemoglobin oxygen transport. Energy production. Cognitive function.
Ca
Calcium
Bone & teeth structure. Muscle contraction. Nerve transmission. Clotting.
The Golden Rule
Magnesium is the keystone
Mg deficiency silently undermines all other minerals. It is required to retain potassium in cells, activate selenium-dependent antioxidants, and metabolise zinc. Fix magnesium first.
Calcium is the disruptor
Calcium blocks iron absorption (up to 60%), competes with magnesium for gut channels, and promotes potassium loss. Give it its own window — ideally the evening.
☕ The caffeine factor — often the missing piece
Tea and coffee are among the most potent mineral disruptors in the average diet — consumed at exactly the wrong time by most people. Black tea can reduce iron absorption by 60–80%. Coffee depletes magnesium (~5 mg per cup via urinary loss). Tannins block zinc by 20–40%. The fix is simple: wait 1 hour after any mineral-rich meal before your first tea or coffee. See the for the full caffeine guide.
Key Synergies at a Glance
Mg + Se
Antioxidant system (glutathione peroxidase)
Mg + K
Mg pumps potassium into cells — inseparable pair
Se + Zn
Thyroid conversion (T4→T3) and immune defence
Ca + Fe
Calcium blocks iron absorption by 30–60% — always separate
Zn + Fe
Share DMT-1 transporter — compete strongly at supplement doses
☕ Fe / Zn / Mg
Tea and coffee — wait 1 hour after mineral-rich meals
Mineral Profile
Select a mineral
Choose a mineral from the sidebar to explore its full profile.
Interaction Explorer
What works
together?
Click any mineral node in the diagram — or use the pills below — to explore interactions. Lines show the relationship at a glance.
Synergy
Antagonist
Neutral
Filter by mineral — select one or more
Se · Selenium
Zn · Zinc
K · Potassium
Mg · Magnesium
Fe · Iron
Ca · Calcium
Click a node or select minerals above to filter interactions below.
⬡
Click any node in the diagram or select minerals above.
All interactions are shown when nothing is selected.
Timing Advisor
When to take
what.
Timing is as important as dose. The same minerals can enhance or block each other depending on when they're consumed.
The Caffeine Factor
Coffee & Tea — the hidden mineral disruptors
Two of the most widely consumed substances in the world are also two of the most significant mineral absorption inhibitors. Most people drink them at exactly the wrong time.
Fe
Critical impact
Black tea reduces non-heme iron absorption by 60–80%. Green tea by 25–40%. Coffee by 40–60%. Never consume within 1 hour of iron-rich meals. Wait 2 hours after an iron supplement.
Mg
Significant impact
Each cup of coffee causes a net urinary loss of approximately 4–5 mg magnesium via two mechanisms: diuretic effect and cortisol-driven cellular depletion. 4 cups daily = 16–20 mg extra daily demand above the RDA.
Zn
Moderate impact
Tannins in tea bind zinc in the gut, reducing absorption by 20–40%. This is the most underappreciated caffeine-mineral interaction — particularly damaging for vegetarians relying on plant zinc sources.
Ca
Mild impact
Each cup of coffee causes ~5 mg urinary calcium loss. Offset by consuming adequate calcium alongside regular coffee intake. Most significant in post-menopausal women with low dairy intake.
K
Mild impact
Caffeine's diuretic effect increases urinary potassium excretion. Compounds with high sodium intake. Most relevant in high-caffeine, low-vegetable diets where potassium intake is already marginal.
Se
Indirect impact
Caffeine increases cortisol and oxidative stress, raising the body's demand for selenium-dependent antioxidant enzymes (GPx). High caffeine consumers may need to be at the upper end of the selenium RDA.
Practical caffeine timing rules
Morning iron window: Have your iron-rich breakfast first. Wait at least 1 hour before your first tea or coffee. This single habit can double your effective iron absorption from plant sources.
Supplement gap: Take iron or zinc supplements 2 hours away from any caffeinated drink. Take magnesium supplements at a time you're not also having coffee (morning or evening Mg away from your coffee windows).
Offset with Vitamin C: If you must have tea or coffee with a meal, pair iron-rich plant foods with a Vitamin C source (bell pepper, orange juice, lemon). Vitamin C can partially overcome polyphenol inhibition.
Compensate for Mg loss: Regular coffee drinkers should ensure they are at the higher end of the magnesium RDA. Evening magnesium glycinate is an effective way to restore daily losses.
Daily Timing Framework
Morning — with breakfast
The Iron Window
Fe
Se
Zn
Take iron — absorption peaks in the morning when stomach acid is fresh
Pair with Vitamin C (orange juice, bell pepper) — converts Fe³⁺ to Fe²⁺, doubling uptake
Selenium and Zinc can join this window — no competition with iron from food sources
Avoid coffee and tea for 1 hour — tannins and polyphenols chelate iron and reduce uptake by up to 60%
Keep calcium entirely out of this meal
If taking an iron supplement (not food-based), take it 30 min before the meal for maximum absorption
Midday — with lunch
Magnesium & Potassium
Mg
K
Take Magnesium with food — improves GI tolerance and absorption
Potassium is best spread across all meals — this is your midday dose
Mg + K synergy is enhanced when consumed together — Mg activates the pump that retains K inside cells
Potassium is almost always best obtained from food (banana, avocado, lentils) rather than supplements
Keep calcium minimal at this meal — it competes with Mg for the same gut channels
Evening — with dinner
Calcium Window
Ca
Mg
Take Calcium here — iron has been absorbed earlier, avoiding interference
Evening Magnesium (glycinate or malate form) promotes muscle relaxation and sleep quality
Take Vitamin D with this meal — it dramatically increases calcium absorption (from ~15% to ~40%)
Split calcium dose: max 500 mg per sitting. The gut cannot absorb more than this at once — second dose at bedtime if needed
Avoid iron-rich foods at this meal if you rely on iron-rich dinners — the calcium in dairy will block it
Before bed (optional)
Sleep Support
Mg
Ca
Magnesium glycinate 30–60 min before sleep — most evidence-backed form for sleep and relaxation
Second calcium dose (500 mg) if your daily target isn't met — calcium is used during the overnight bone remodelling cycle
Ca + Mg taken together here is fine — their gut competition is less significant at these doses and calcium aids muscle-nerve quieting
Dosing Reference
How much
is enough?
RDAs, upper limits, and practical notes on supplement forms — so you get the dose right without risking toxicity.
Daily Reference Values — Adults
Se
Selenium
RDA (adults)55 µg / day
Pregnancy60 µg / day
Upper Limit (UL)400 µg / day
Best supplement formSelenomethionine
Food shortcut1–2 Brazil nuts daily
Zn
Zinc
RDA men11 mg / day
RDA women8 mg / day
Upper Limit (UL)40 mg / day
Best supplement formZinc bisglycinate
NoteTake with food (nausea risk)
K
Potassium
AI men3,400 mg / day
AI women2,600 mg / day
Upper LimitNo formal UL (healthy adults)
Supplement limit99 mg per tablet (regulated)
Best sourceFood — always prefer food
Mg
Magnesium
RDA men400–420 mg / day
RDA women310–320 mg / day
UL (supplements only)350 mg / day
For sleepMg glycinate
For energy/muscleMg malate
Fe
Iron
RDA men / post-M women8 mg / day
RDA pre-M women18 mg / day
Upper Limit (UL)45 mg / day
Best supplement formIron bisglycinate (chelate)
NoteTest ferritin before supplementing
Ca
Calcium
RDA adults (19–50)1,000 mg / day
RDA women 51+ / men 71+1,200 mg / day
Upper Limit (UL)2,500 mg / day
Max per dose (absorbed)500 mg per sitting
Best supplement formCalcium citrate (with food)
Supplement Form Guide
Most bioavailable forms
Chelated minerals (bisglycinate, glycinate) are bound to amino acids, making them gentler on the gut and better absorbed than basic oxide or sulfate forms. Oxide forms (magnesium oxide, zinc oxide) are cheap but poorly absorbed — avoid them.
Forms to avoid
Magnesium oxide — only ~4% absorbed. Zinc oxide — poor bioavailability. Ferrous sulfate — causes GI distress. Calcium carbonate — requires stomach acid; poor choice if taken without food or on PPIs.
Important: Test before you supplement iron
Iron is the only mineral in this group where excess can cause serious harm (oxidative damage, organ stress). Always check serum ferritin levels before starting iron supplements. Low ferritin (<30 µg/L) indicates deficiency; high ferritin (>150 µg/L) means supplementation is contraindicated. Your doctor can run this as part of a standard blood panel.
My Profile
Your personal
targets.
Fill in your details and your recommended daily intake for all six minerals updates automatically — adjusted for your biology, lifestyle, and health context.
Demographics
30
years
75
Lifestyle
Health Factors
Select all that apply
⚕
These are evidence-based estimates derived from NIH/EFSA reference values, adjusted using established physiological multipliers. They are not medical advice. Consult a healthcare provider or registered dietitian before significantly changing supplementation — especially for iron, calcium, and selenium where excess can cause harm.
Your Personalised Targets
Symptom Lookup
What is your
body telling you?
Select any symptoms you are experiencing. The tool maps them to likely mineral gaps, ranks minerals by relevance, and explains the physiological connection.
⚕
This tool identifies possible mineral insufficiencies based on established physiology. Symptoms overlap and have many causes. This is not a diagnosis. If symptoms are persistent or severe, consult a healthcare professional and request a blood panel.
Select one or more symptoms above to see which minerals may be involved.
Vitamin Co-factors
The missing
pieces.
Minerals don't work in isolation. Six key vitamins appear repeatedly throughout mineral metabolism — activating, directing, and amplifying their effects. Understanding these relationships completes the picture.
Meal Analyser
What is your
meal doing?
Select the foods in your meal and see how they interact — which combinations enhance mineral absorption, which block it, and exactly what to add or avoid to get more from what you eat.