How Minerals Drive Energy Sleep and Hormone Health
In the world of health optimization, most people focus on macronutrients, trendy supplements, or quick biohacks. But according to Barton Scott—biochemist, researcher, and founder of Upgraded Formulas—the true foundation of health lies in the basic elements: minerals, vitamins, and electrolytes.
In this episode of The Best Night Ever podcast, Dr. Jay Khorsandi sits down with Barton Scott to explore how mineral balance, proper testing, and deep biochemistry can unlock energy, improve sleep, regulate hormones, and transform your health from the inside out.
The Foundation of Health: Minerals Before Vitamins
While mainstream health media often focuses on vitamins, Scott emphasizes that minerals are the critical building blocks of the body. Without the correct mineral balance, vitamins cannot be properly utilized.
“Vitamins are useless unless you have minerals to activate them,” says Scott. For example, vitamin D requires boron to be activated—a little-known but essential fact.
Minerals aren’t just nutrients; they are elements on the periodic table, fundamental to enzymatic reactions and hormone synthesis. Their absence can lead to chronic fatigue, brain fog, thyroid issues, and poor adrenal function.
What Are Minerals, Vitamins, and Electrolytes?
To clarify common confusion:
Minerals are elemental nutrients such as magnesium, calcium, sodium, and potassium. They are sourced from the earth and required for virtually all cellular processes.
Vitamins are organic compounds needed in small amounts for specific metabolic functions.
Electrolytes are minerals that carry an electric charge and regulate nerve function, hydration, pH levels, and muscle contraction. Examples include sodium, potassium, chloride, and magnesium.
Scott notes that minerals and electrolytes often overlap, but they are foundational to the electrical system of the body.
Why Testing Matters: “Test, Don’t Guess”
Many health-conscious individuals take dozens of supplements without testing. This shotgun approach, Scott warns, can backfire.
Upgraded Formulas trademarked the phrase “Test, Don’t Guess” for a reason. Overloading the body with unnecessary supplements can disrupt the body's internal balance. For instance, excessive vitamin D supplementation can drive calcium levels dangerously high—especially if magnesium is low.
“Our bodies are multi-dimensional pianos,” explains Scott. “Play one key too loudly, and the ripple effect throws everything off.”
The Problem with Blood Testing
Traditional blood tests can be misleading when it comes to minerals. Blood is tightly regulated and reflects only the body’s “best behavior.”
“Blood tests show what the body wants you to see. Hair testing, on the other hand, reveals what's stored in the tissues—your true mineral status,” says Scott.
Hair Tissue Mineral Analysis (HTMA) offers insight into long-term mineral imbalances, heavy metal toxicity, and adrenal health—factors that directly affect sleep, energy, metabolism, and cognition.
Barton’s Journey: From Personal Health Crisis to Mineral Science
Scott’s obsession with mineral balance began when he developed severe brain fog despite being fit and eating clean. He lost two jobs due to cognitive decline. After years of studying chemical engineering and biochemistry, he discovered that mineral imbalances were the root cause.
His mother’s declining health further catalyzed his mission. Despite having access to excellent healthcare, she developed conditions like bone spurs—a sign of magnesium deficiency. Her health issues, Scott believes, were preventable with better nutritional awareness.
“Energy becomes habit. Habit becomes personality. And personality becomes personal reality,” says Scott.
Common Mineral Deficiencies and Imbalances
Most people are deficient in key minerals—even those with healthy diets.
Magnesium
Activates 800+ enzymatic processes
Critical for energy, sleep, hormone balance, and muscle function
Deficiency is widespread—up to 80% of people are deficient
Potassium
Essential for cellular hydration, nerve function, and adrenal balance
Often depleted by stress and poor diet
Sodium
Wrongly vilified, especially in medical settings
Vital for blood pressure regulation, hydration, and adrenal health
“Doctors sometimes remove sodium in cases of fluid retention. But often, the body is retaining fluid because it’s starved for sodium,” warns Scott.
Iron and Copper: A Delicate Balance
Iron overload and copper deficiency are more common than most realize—especially in men or post-menopausal women. Excess iron can feed infections and impair immune function, while insufficient copper impairs iron transport and contributes to fatigue.
Too much iron can cause inflammation and oxidative stress.
Too little copper can impair adrenal function and thyroid health.
Hair testing helps identify stored iron in tissue—something blood tests can’t detect.
“Low iron on a blood test doesn't always mean you’re low in iron—it can mean your body is hiding it in tissue because you’re overloaded,” Scott explains.
Why You Can’t Rely on Food Alone
While nutrient-dense foods like liver are beneficial, they’re not a guaranteed fix.
Modern agriculture has depleted soil of minerals
Digestive dysfunction impairs absorption
Lifestyle stressors increase nutrient requirements
Even nutrient-rich foods can't always meet your unique biochemical needs. According to Scott, “You’d have to eat liver every day—and you’d likely overdose on copper before solving your mineral deficiencies.”
Electrolytes: The Key to Energy and Mood
Electrolyte blends—particularly those containing magnesium, sodium, potassium, and chloride—are essential for regulating fluid balance, energy levels, and brain function. Scott encourages consistent daily use, especially for people who:
Sweat regularly
Use saunas
Engage in athletic training
Suffer from fatigue or anxiety
The Role of Minerals in Sleep Optimization
Scott emphasizes that minerals—especially magnesium—are essential for deep, restorative sleep.
“Magnesium is the #1 sleep nutrient. It activates over 3,000 proteins and 800 processes, including GABA production, which helps you relax.”
He recommends taking magnesium daily, ideally at night, combined with potassium, B6, and trace minerals. Upgraded Formulas’ magnesium supplement is currently undergoing a double-blind, placebo-controlled clinical trial to validate its effects on deep sleep.
Barton’s Sleep Stack
For optimal rest, Scott recommends:
Upgraded Magnesium (4–5 capsules)
Vitamin B6
Potassium
Sodium/Trace Minerals
Eye mask and cool room environment
This minimalist stack focuses on bioavailability and physiological synergy rather than complicated blends.
Final Takeaway: Health Begins with Listening
Ultimately, health optimization begins by listening—both to your body and to objective data.
“The body is always speaking to us. The problem is we don't always speak its language. Testing is the translation.”
Scott believes the most overlooked truth in wellness is that basic chemistry—not complex protocols—holds the power to transform our lives. Energy is the foundation of change. And minerals are the foundation of energy.