Tagged with 'magnesium'

7 fantastically natural supplements for supporting better sleep. Don't miss these ideas!

Magnesium is responsible for over 300 biochemical reactions in our body and applying magnesium topically is linked to many benefits.

Support healthy adrenal gland function by eating the right foods.

Men and women have slightly different nutritional needs, and here are the nutrients men want to focus on.

Life ebbs and flows with its fair share of stressors. Here’s a look at five effective options for boosting your mood.

Stressed? Trouble Sleeping? Achy? A long soak in a warm bath may be just the treatment you need.

Magnesium levels can be thrown off fairly easily, so don't fall victim to a deficiency.

Migraine headaches are often debilitating, under-diagnosed, and quite common.Currently only 12 percent of individuals with migraine in the U.S. use any form of preventative therapy, while 98 percent use some form of acute treatment. Given that most natural therapies are effective for migraine prevention, rather than acute treatment, and without adverse effects, they may be the best choice for people who get migraines.

Why Are You Getting Migraines? What’s Causing Them To Be Chronic?

New research points to Mitochondria Dysfunction as being part of the underlying etiology of migraine headaches.

What Does Mitochondria Dysfunction Mean?

Mitochondria are the organelles responsible for energy (ATP) production, and are part of every cell in the body. If mitochondria in the neurons aren’t working properly, and working irradicably, they won’t be able to maintain good cell function. That can lead to a collapse in synaptic communication and an increase in inflammation. Inflammation is often seen in people who suffer from chronic migraines so all of this goes together.

How Do You Treat Migraines and Support Mitochondrial Dysfunction?

1| Identify Triggers

Most people who get migraines have a certain trigger, such as certain foods, stress, allergens, hormonal changes, lack of sleep, etc. However, these triggers can be hard to identify.

2| Use Nutrients To Improve Mitochondrial Function

The #1 nutrient for improving mitochondrial function is CoQ10. Use a highly absorbable form. CoQ10 is typically available as a crystalline powder, which isn’t absorbed very well. Fortunately, there are a number of oil-based products on the market that are much better absorbed. Have your doctor routinely measure CoQ10 levels to make sure you’re getting enough. Quite often, a person needs to take 200+ mg/day to get the effect you’re looking for.

In addition to CoQ10, also use Magnesium (100-300 mg/day), a mineral people are commonly deficient in. It’s very helpful for most people with migraine, likely due to its support of mitochondrial function as well as muscle relaxation.

Quercetin is an anti-inflammatory compound shown to induce mitochondrial biogenesis, and is also shown to be an anti-inflammatory agent that stabilizes mast cells.

Do you get migraine headaches? What are your triggers? Which supplements help you?

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Reference: Robert Rountree, MD. How lifestyle and nutrition can support migraine treatment.

When you dive back into a busy fall schedule, your immune system automatically weakens. Chalk it up to stress, which leads to lost sleep, which throws hormones out of balance and compromises your body’s ability to fight off infection.

By boosting your immunity naturally with certain nutrients, you can restore your strength and keep infectious invaders at bay.

#1 Magnesium

Magnesium has been linked to the immune system, finding that the nutrient impacts inflammation response and may help ward off asthma symptoms. Stash portions of magnesium drink mix, such as Natural Vitality’s Natural Calm, in your gym bag to mix with water after a workout, and you’ll increase your chances of returning to the treadmill tomorrow. I’m loving the different flavors too, such as cherry and raspberry-lemon. $34.45 for a 16 oz. bottle of powder

#2 Give Your Body a Round-the-Clock Dose of Vitamin C

According to the Environmental Protection Agency, up to 30% of new and remodeled buildings worldwide might be classified as “sick,” triggering symptoms such as coughs, fatigue and headaches, known as sick building syndrome (SBS), in occupants. Even in healthy offices, bacteria can linger on everything from the coffeemaker to the copy machine. One way not to think about it? Put some extra C – such as packets of Livon Lab Lypo-Spheric Vitamin C – in your laptop bag every morning. The packet is the most bioavailable and powerful oral vitamin C supplement you can find. $32.95 per 30 packets

#3 Think Zinc

The lower your zinc levels, the more vulnerable you are to infections, according to decades of research and a review from The American Journal of Clinical Nutrition. It’s clear zinc affects multiple aspects of the immune system. Additional studies have found zinc’s sickness-fighting power can be boosted by picolinic acid, which helps your body transport and absorb certain minerals. Drop this bottle of Uckele's Zinc Citrate in your purse, and you’ll stay even sharper for work. The liquid is taste less, so simply add it to water or drop straight onto your tongue. $12.15 per 2 fl oz bottle

With these three convenient ways to ensure you get your magnesium, zinc, and vitamin C, there’s no excuse for not being healthy this Fall.

In health and happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

When you dive back into a busy fall schedule, your immune system automatically weakens. Chalk it up to stress, which leads to lost sleep, which throws hormones out of balance and compromises your body’s ability to fight off infection.

By boosting your immunity naturally with certain nutrients, you can restore your strength and keep infectious invaders at bay.

#1 Magnesium

Magnesium has been linked to the immune system. Magnesium even impacts the body's inflammation response and may help ward off asthma symptoms. Stash portions of magnesium drink mix, such as Natural Vitality’s Natural Calm, in your gym bag to mix with water after a workout, and you’ll increase your chances of returning to the treadmill tomorrow. I’m loving the different flavors too, such as cherry and raspberry-lemon. $34.45 for a 16 oz. bottle of powder

#2 Give Your Body a Round-the-Clock Dose of Vitamin C

According to the Environmental Protection Agency, up to 30% of new and remodeled buildings worldwide might be classified as “sick,” triggering symptoms such as coughs, fatigue and headaches, known as sick building syndrome (SBS), in occupants. Even in healthy offices, bacteria can linger on everything from the coffeemaker to the copy machine.

One way not to think about it? Put some extra C – such as packets of Livon Lab Lypo-Spheric Vitamin C – in your laptop bag every morning. The packet is the most bioavailable and powerful oral vitamin C supplement you can find. Simply dissolve it in your water. $29.95 per 30 packets

#3 Think Zinc

The lower your zinc levels, the more vulnerable you are to infections, according to decades of research and a review from The American Journal of Clinical Nutrition. It’s clear zinc affects multiple aspects of the immune system. Additional studies have found zinc’s sickness-fighting power can be boosted by picolinic acid, which helps your body transport and absorb certain minerals. Drop this bottle of BodyBio Zinc #2 Liquid Mineral in your purse, and you’ll stay even sharper for work. The liquid is tasteless, so simply add it to water or drop straight onto your tongue. $12.15 per 2 fl oz bottle

With these three convenient ways to ensure you get your magnesium, zinc, and vitamin C, there’s no excuse for not being healthy this Fall.

In health and happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Why is Magnesium So Important?   

Magnesium is responsible for over 300 biochemical reactions in our body. To name a few, magnesium helps regulate normal muscle and nerve function, blood pressure, and blood glucose control. It’s also necessary for the correct formation of our teeth and bones, and is required for the synthesis of DNA and RNA. It’s required for the metabolism of carbohydrates, amino acids, and fats. As you can see, magnesium is involved in some big time things happening throughout our body.

Do I Need Magnesium?

The first symptoms of magnesium deficiency can be subtle. Most magnesium is stored in our tissues so leg cramps, foot pain, or muscle twitches and spasms can be the first sign, such as when the corner of your eye twitches.

Other early signs of deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. 

What Is Transdermal Magnesium?

It’s a form of magnesium, commonly found as bath flakes, lotion, oil, or gel, and it’s rubbed on your skin. Topical applications of nutrients are known to be very beneficial because the nutrients absorb very well. Transdermal delivery bypasses the liver and stomach, and enters straight into the bloodstream. Transdermal application of magnesium in the chloride form will raise magnesium levels within the body over a relatively short period of time.

Another example of successful transdermal application is use of the nicotine patch, which soaks through your skin to effectively reduce cravings.

Benefits of Transdermal Magnesium

Applying magnesium topically is linked to many uses. People swear by magnesium oil for relaxation and improved sleep, and suggest putting it on before bedtime. It’s also linked to improved mood, increased energy levels, improved relaxation, better stress management, reduced muscle aches, pains, and cramps, and healthier skin.

Dosing

Because there are so many uses for magnesium, I suggest consulting with a health care practitioner knowledgeable and active in this area of nutrition. 

Tip: Magnesium acts as a laxative by causing a more rapid gut transit time. Magnesium needs to travel through the intestinal system slowly, which is does with topical magnesium. If you start to experience loosened stools, this indicates you’re body has reached its dosage limit so back off the dose in order to slow down transit time and avoid losing any magnesium absorption.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

If work, kids, travel, social obligations, and more have you feeling overwhelmed, anxious, and stressed, take a deep breath and relax. Stress has a negative impact on our body, and is one of the biggest immune zappers. It’s true your state of mind effects your state of health. With stress of any significant duration, from a few days to a few months, all aspects of your body’s immune-fighting ability decrease.

There are many causes for stress and anxiety – nutritional, dietary, and lifestyle, which is a lot to tackle in one blog. As far as dietary goes, I have a couple big suggestions:

• Limit your ingestion of sugar and refined carbohydrates. They don't give your body the fuel it needs to fight through the stress. Choose more brightly colored foods, such as fruits and vegetables. If you're struggling to get a variety of fresh fruits and vegetables throughout the day, try a green juice or superfood smoothie. 

• Eat smaller but more frequent meals with some protein at each meal. The protein is absolutely critical! Imbalanced blood sugar is a common cause of anxiety and causes cravings for alcohol and sugar.

Also consider these nutrients to help reduce stress and anxiety from the inside-out.

Ashwagandha

Ashwagandha is an herb used for anxiety and stress-related conditions. Traditionally, ashwagandha is used in Ayurvedic medicine for a wide variety of ailments. This plant-based medicine is classified as an adaptogen, meaning it provides the body with support to adapt to physical and psychological stressors. To read more about ashwagandha, check out this blog, "Supplements 101: What is Ashwagandha?" 

A typical dose of ashwagandha is about 300-500 mg of standardized root extract per day. Consider taking 1 capsule of ashwagandha thirty minutes before sleep. This amount has been clinically shown to improve sleep. For those with more serious insomnia, stress or anxiety, consider taking 2 capsules three times a day. Start low and work up in the dose of Ashwagandha. Do not exceed 6 capsules a day. Ashwagandha is also available in powder form, and dissolves easily. It has a bitter taste, but when combined with hot milk or other ingredients in a smoothie, it tastes fine. I like this Ashwagandha hot chocolate recipe. 

Pantothenic acid

Pantothenic acid is a B-vitamin that also supports your adrenal glands, and deficiencies may lead to shrinking adrenal glands. Consider taking 2 capsules of pantothenic acid in the morning to help with adrenal support. Adrenal health is crucial to balancing anxiety. I also really like Uckele's Adreno-Lift, which provides a variety of nutrients to support your adrenal glands. 

Multivitamin

If you don't want to take individual vitamins, consider a broad-spectrum mutlivitamin. Look for one that contains chelated minerals and active B vitamins because it's easier to absorb. Low amounts of B-vitamins and minerals are commonly found in those with anxiety and stress. Consider taking 3 capsules in the AM with breakfast and three capsules at lunch. Avoid taking after 2-3pm or the potent B-vitamins will keep you awake at night. 

Magnesium

If you have any anxiety, magnesium is good fore relieving it. Magnesium is critical for numerous enzymatic pathways and neurotransmitter support - along with vitamin B6. Magnesium is needed to relax the central nervous system.  Consider taking 2 capsules of Magnesium Plus in the morning and two in the evening before bed. After one month at 2 capsules twice a day, try reducing to one capsule before bed. Magnesium can also be applied transdermally. 

Vitamin C

Vitamin C helps your body deal with stress in a couple important ways. First, it's critical for adrenal function, and your adrenal glands and brain tissues contain a higher concentration of vitamin C than most other parts of the body. Excess stress can lead to adrenal exhaustion, so make sure you have enough vitamin C to support your adrenal glands.

Also, cortisol is the stress hormone, and those with anxiety and stress more than likely have high cortisol levels. When someone has low vitamin C levels, cortisol levels stay elevated. Vitamin C helps blunt the cortisol response thereby reducing the effects of stressful situations. Consider taking 1/2 scoop vitamin C in a glass of filtered water on an as needed basis - at least once per day. 

Fish Oil

Not necessarily an 'anti-anxiety' nutrient per se but definitely needed for general health, nerve protection and cell membrane support. Anxiety and stress is a 'catabolic' situation in the body, meaning it breaks down your health vs. building it. Fish Oil helps reverse this. Consider taking 2 tsps. once a day with a meal any time of day. 

Of course, this is only a piece of the puzzle when it comes to decreasing stress and anxiety. Remember to incorporate daily exercise, get adequate sleep, find something to do that relaxes you (ie: massage, meditation, yoga, etc.), and eat clean, healthy foods. Support your health to keep your immune system fuctioning well.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods