Calcium

Vitamin K2

The menaquinone family, from fermented food and animal tissue. Longer-lived in blood than K1 and more active on bone and artery proteins.

Oxalates

Bind calcium into an insoluble salt. Relevant for calcium uptake and for anyone who forms calcium-oxalate stones.

Phytic Acid

The storage form of phosphorus in seeds, grains and legumes. Grips divalent minerals in the gut so they cannot be absorbed.

Non-Heme Iron

Iron from plants and fortified foods. Absorbed through DMT1 in the ferrous state, so it is the form vitamin C rescues and the form phytate, tannins and calcium block.

Zinc

Structural and catalytic cofactor in hundreds of enzymes, including steroidogenic ones. Shares absorption machinery with iron and copper.

Sodium

Main extracellular cation, and the ion most nutrient transporters in the gut are coupled to.

Vitamin D

Acts as a hormone, despite the vitamin name. Governs calcium absorption and a wide set of immune genes.