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Revitacell Capsules - Clean Supplements Selected & Manufactured with Care

Revitacell Capsules - Clean Supplements Selected & Manufactured with Care

Over the last year we have introduced a number of products under our Revitacell brand. We wanted to provide products that have the minimum number of excipients in them. Our goal is to give our clients products that are as clean as possible.

 

These capsule products are manufactured in a facility in the UK that cares about what they do. They are able to encapsulate products without using ingredients such as magnesium stearate because they have  experienced operators on their encapsulation machinery. They have to fill the capsules more slowly. We think this extra effort is worthwhile to give you a product where you know that all you have in it is the active ingredient. All the products are made with ingredients that are non GMO.

 

Although many of these types of products are readily available, most have added excipients. We hope that you will see the care and consideration that went into our Revitacell range. It is our intention to further increase the range, with a number of other products under consideration.

 

The Best Nutrition is Plant Nutrition

 Of course we do want as far as possible to persuade clients to get their nutrition from foods, particularly plant foods. We very much subscribe to the health value of properly formulated green powders and strongly recommend Green Vibrance Powder, Maximum Vibrance and pHresh Greens.  However there are times we need some additional support and these capsules can often fulfil an important need.

 

When Your Body and Mind Need a Little Extra Help

The current Revitacell capsule range consists of:

1. Mega Multi

This is a comprehensive formulation with the added ingredient of fulvic and humic acid powder. Fulvic Acid powder and liquids are very much coming into their own. They are helpful for the absorption of nutrients, for detoxification and are a great source of trace minerals which are often lacking in our everyday diets.

 

Mega Multi is the only one of the product range that has any excipient. They are solely present because they are needed to convert the Vitamin D3 from a liquid to a solid so that it can be used in powder capsules. We have been told that because of the minute amount used they are frequently not mentioned on labels. We want to be transparent.

 

If you are against using a greens powder then Mega Multi is a good choice to help to fortify your diet. Just take 2 capsules per day with a meal. We would have liked to have had a daily serving in one capsule. However we could not get everything we wanted into one capsule. Each bottle is a 2 month supply.

 

2. Vitamin B Complex

 

Many of us struggle to get sufficient B vitamins in our diets. They are vital for many roles in the body. They are important for our energy levels, brain function and for our metabolism. They also have important roles in our immune function. 

 

3. Magnesium Citrate

 

Magnesium is understood to be important as part of over 300 enzyme reactions in the body. It is frequently low in the body. It is necessary for our nervous system, for our muscles and for our energy production. According to Mayo clinic low magnesium levels don’t cause symptoms. However chronically low levels can increase the risk of high blood pressure, heart disease, type2 diabetes and osteoporosis.

 

Magnesium is available in many forms. We supply magnesium citrate which is probably the most popular. It is understood to be helpful for bowel function and to help soften stools. Anyone suffering with low mood would often benefit taking magnesium and B vitamins.

 

4. Zinc Picolinate

 

Zinc is best known as being helpful for our immune function. That is why we recommend it in our immune pack along with Vitamin D3 and Vitamin C. It is also regarded as being helpful for wound healing and for our eyesight.

 

5. Vitamin C with Bioflavonoids

 

Vitamin C has very many functions in the body and we have to get it from our diets. We are one of the only mammals that does not produce it. It is best known for boosting the immune system, however it has other very important functions including helping the body produce collagen and neurotransmitters. It helps the body absorb iron and as an antioxidant helps neutralise harmful reactive oxidative species in the body.

 

As we go into the winter months adding Vitamin C to our diets is a positive step to help our immune function. The vitamin C in our product is calcium ascorbate which is known to be gentler on the stomach. It is combined with citrus bioflavonoids, these improve the effectiveness of the vitamin C as well as being important antioxidants.

 

6. Quercetin

 

This is a very interesting plant based antioxidant. Quercetin is derived from the flower bud of Sophora japonica, the Japanese Pagoda tree. Quercetin has become popular in recent years because off its role in fighting harmful free radicals. It is helpful for reducing inflammation. It is taken to help reduce the risk of infections and is often helpful for relieving allergies. Dr David Perlmutter recommended it in his book Drop Acid because of its role in reducing uric acid levels, where elevated levels are a marker for heart disease.

 

7. Mushroom Blend

 

Mushrooms are becoming appreciated for their role in health. There are many known mushrooms that have got medicinal properties. In Mushroom Blend we combine 5 types of mushroom powders (all organically grown) that have been shown to have health benefits. In particular mushrooms have benefits for brain health and gut health. They are known as offering prebiotic benefits in the digestive tract.

 

Although a lot of mushroom research is at an early stage results in a number of areas are encouraging particularly to help depression, sleep problems and boost our immune function.

 

Conclusion

 

If you are looking for supplements with no unneccessary additives, selected and manufactured by companies who care, then check out our Revitacell capsules. Your body will thank you for it.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

 

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image of various magnesium-rich foods

What Are Magnesium Supplements Good For?

What Are Magnesium Supplements Good For?

Many people think they can get all the nutrients they need from food. Sadly, this is often not the case, as the food that’s commonly found in shops and restaurants is often industrially farmed.

Wheat is one of the foods that have significantly dropped in nutritional value. Protein concentrations and minerals in wheat have seen a 50% decline.

For example, you might think that broccoli is good for you, as it’s filled with vitamins A, C, E and K, as well as minerals like calcium.

But the truth is broccoli used to contain around 12.9 mg of calcium in the 1950s. Fast forward to 2003, and broccoli only contains 4.4 mg of calcium.

Similarly, carrots used to contain 32mg of magnesium (Mg) per 100g in 1963, compared to 25 Mg in 1999.

The main reason for the decline is twofold. Firstly, many botanists and agriculturists didn’t regard Mg deficiency in plants as severe health problems. Secondly, the quality of the soil has significantly declined since humans began industrialisation.

This article will explore what magnesium supplements or medications, such as tablets, are good for and what magnesium is used for in the human body.

Plus seven health benefits of taking supplementation magnesium, and 6 magnesium deficiency symptoms!


  • Magnesium Benefits

    What Does Magnesium Do in the Body?

    Magnesium is the fourth most abundant mineral in the human body. It’s required for hundreds of processes, such as muscle and nerve function, blood sugar and blood pressure regulation. 

    Magnesium plays an important role in a wide range of enzyme reactions and also in the creation of healthy protein, bone and DNA.

    However, it’s an often overlooked mineral, and magnesium deficiencies frequently go undiagnosed. 

    Magnesium From Foods

    Magnesium-rich foods include dark leafy greens, beans, whole grains, dark chocolate, nuts and avocados.

    Increased levels of Mg will be found in organic or biodynamically grown produce such as fortified foods.

    As mentioned in the introduction, industrial farming methods have depleted the soil of essential nutrients particularly over the past 50 years.

    7 Magnesium Supplement Benefits (Why Take Magnesium?)

    1. Regulates Vitamin D Levels

    Many people are advised to take vitamin D supplements in the UK, especially in winter when it’s hard to get enough sunlight.

    The National Diet and Nutrition Survey (NDNS) estimated that 20% of UK adults are deficient in vitamin D.

    Taking vitamin D supplementation alone is not enough. One 2018 study found that magnesium intake via supplements can optimise vitamin D levels

    Learn more: Why You Should Combine Vitamin D with B12 and Magnesium

    2. Get Good Quality Zzzzzzz’s

    Magnesium has been found to increase sleep quality.

    Additionally, Mg can help boost the sleep hormones melatonin and renin.

    The best type of magnesium for sleep and anxiety is magnesium glycinate.

    3. Natural Laxative (Magnesium Citrate Benefits)

    Magnesium citrate is one of the forms of Mg used for constipation and is commonly used as a saline laxative before surgery.

    Taking too much Mg from supplements has a laxative effect, causing diarrhoea, but when consumed via foods, there are no known adverse side effects. 

    4. Improves Brain Health (Including Headache Relief)

    Magnesium malate (Mg and C4H4O5-2) is a highly absorbable form of Mg that’s great for headaches and depression.

    Magnesium helps your brain calm down by reducing nerve stimulation.

    In turn, this can naturally reduce symptoms of depression.

    5. Heartburn Damper

    Magnesium can be used to provide relief from heartburn (acid reflux).

    In particular, Magnesium malate is the best form of Mg for heartburn.

    It’s important to note that antacids aren’t recommended for children or those suffering from kidney disease.

    6. Increases Bone Mineral Density

    Foods containing Mg and Zinc (especially when combined) promote calcium absorption.

    When you get enough vitamin D from sunlight or supplements, Mg plays an important role in converting vitamin D into its active form to enhance calcium absorption and promote good bone health.

    7. Reduces Risk For Developing Hypertension

    Consuming Mg helps your blood vessels relax; in turn, this can reduce blood pressure.

    Magnesium also plays an important role in keeping your blood pressure steady, which can in turn reduce the risk of stroke. 

    6 Magnesium Deficiency Symptoms

    Zinc and magnesium deficiency are the two most frequent mineral deficiencies in the UK.

    7 out of 10 women are said to have inadequate intake of Mg. One American study estimates that up to 75% of the population aren’t consuming enough magnesium.

    As such, it’s important to know the symptoms of a magnesium deficiency so that you can take steps to boost your intake.

    Here are six of the main magnesium deficiency symptoms:

    1. Heart Arrhythmia, or Irregular Heartbeat

    An Mg deficiency can throw other systems of the body out of balance.

    Mg deficiency can cause an imbalance of potassium, in turn inducing an irregular heartbeat (also known as arrhythmia).

    2. Asthma

    When tested, people who are suffering from asthma are often deficient in Mg.

    In particular, severe asthma has been linked to a deficiency of magnesium. The reason asthma is worse when Mg levels are low is thought to be connected to a buildup of calcium in the lungs, making it hard to breathe. 

    3. High Blood Pressure & Heart Disease

    A lack of Mg from the diet has been found to increase blood pressure.

    Taking Mg supplements may lower the blood pressure of those suffering from high blood pressure.

    Having high blood pressure puts you at risk for developing heart disease. Magnesium helps relax blood vessels, reducing blood pressure. 

    4. Muscle Health, Cramps, Twitches & Tremors

    It is believed that muscle cramps, twitches and tremors are caused by excess calcium in nerve cells, resulting in an over-excited tissue.

    This can be caused by a deficiency of Mg.

    Stress is another factor for twitches; however, magnesium is depleted when we’re stressed, so again it’s most likely an Mg deficiency.

    5. Mental Health Disorders

    Anxiety, depression, and even going into a coma have been attributed to a magnesium deficiency.

    The medical name for severe Mg deficiency is hypomagnesemia.

    Mg helps relay information between your body and brain.

    Depleted stores of Mg can lead to nerve or brain damage due to the fact that Mg acts as a buffer against nerve stimulation.

    Mg is required for memory, brain development and learning.

    6. Osteoporosis

    Osteoporosis is a bone disorder that’s normally attributed to ageing or a lack of vitamin D.

    Magnesium deficiency is a risk factor as it lowers calcium levels in the blood, increasing the risk for developing osteoporosis.

    Animal studies have found that a lack of Mg results in reduced bone mass

    Learn more: Magnesium Oil for Arthritis: Can It Soothe Joint Pain, Rheumatism?

  • Conclusion

    Magnesium deficiency is a risk factor as it lowers calcium levels in the blood, increasing the risk for developing osteoporosis.

    Magnesium is an often overlooked yet vital mineral, responsible for hundreds of reactions in the body.

    It is also known to enhance the activity of other valuable nutrients, not least calcium and vitamin D.

    Getting enough magnesium through your diet is difficult in the 21st century due to nutrient deficiencies in the soil and plants, and as such, a supplement may be a worthy consideration for many people.

    Written by best-selling author and integrative nutrition health coach Rowanna Watson, who has a passion for natural health. Rowanna is an expert in all areas of holistic health, plant-based nutrition, detoxification and personal development.

    Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.


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Why You Should Combine Vitamin D with B12 and Magnesium

Why You Should Combine Vitamin D with B12 and Magnesium

Why You Should Combine Vitamin D with B12 and Magnesium

In an ideal world, supplements would be superfluous. We would get all the nutrients we need from the food we eat day after day, our water would be completely free of contaminants, we would get the requisite amount of sleep every night and, when our bodies were well rested, we would shun a sedentary life in favour of the regular exercise our bodies intuitively crave.

What a world that would be, right?

The fact is, quality health supplements continue to have a place for many of us. A more pertinent question to ask would be, which health supplements fulfil a need, i.e. a cover natural shortfall in modern diets. Solid arguments can be made for half a dozen or so. But three nutrients are especially useful for several reasons, which we intend to outline in this article. Namely, vitamin D, vitamin B12 and magnesium. And getting enough of them, in combination, couldn’t be more timely.

Let’s look at why you should take Vitamin D, B12 and magnesium in tandem.

The Many Functions of Magnesium

Magnesium’s role in boosting Vitamin D is somewhat unheralded. Most people associate the mineral with other benefits. For example, did you know that calcium cannot be absorbed without sufficient magnesium?

Our muscles contain roughly 27% magnesium, and our bones 60%, with the mineral heavily involved in well over 300 biochemical reactions.

Magnesium helps to keep bones and teeth strong and plays a key role in maintaining healthy blood pressure.

Actually, a 2016 meta-analysis of 40 cohort studies totalling over a million participants showed that higher magnesium intake reduced the risk of heart failure by 22%, and the risk of stroke by 7%.

Magnesium is also intimately associated with energy production, electrolyte balance (read: hydration) and oxygen uptake, which is why it’s viewed as one of the best nutrients for athletic performance.

According to magnesium expert Dr. Carolyn Dean, as much as 70-80% of the world’s population may be deficient in magnesium. Sadly, the message about widespread magnesium deficiency has never truly translated into clinical application.

Symptoms of deficiency can include fatigue, mood swings, depression and insomnia.

Conclusion

As noted in a review published by The Royal Society in June, 2020, “Vitamin D diminishes the production of inflammatory cytokines, which appear to play a central part in the pathogenesis of severe COVID-19.”

Ask any nutritionally aware doctor (it’s a great shame that prefix needs to be used), naturopath or nutritionist which nutrients they consider most important and vitamin D, vitamin B12 and magnesium are likely to come up time and time again.

While it’s possible you get enough of the latter two (if you are a meat-eater, and follow a very nutritious diet), you’re unlikely to get vitamin D unless you supplement.

The study from Singapore certainly makes for interesting reading, and we will keep our eyes peeled for others which highlight the preventive measures we can all take as far as nutrition and lifestyle is concerned.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

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image of various magnesium-rich foods

Best Form of Magnesium for Sleep, Arthritis, Cramps & Anxiety

Best Form of Magnesium for Sleep, Arthritis, Cramps & Anxiety

Ask health experts which supplements they recommend and magnesium will come up time and time again.

Is it any surprise? This essential nutrient is involved in over 300 biochemical reactions in the body, and intensive agricultural methods mean there’s less of it in our soil (and consequently our food) than ever before.

Whether you’re looking to get a better night’s sleep, address chronic stress levels, relieve muscle cramps, soothe arthritis pain, lessen anxiety or rectify electrolyte balance, taking a high-quality magnesium supplement is a no-brainer.

The question is, what’s the best form of magnesium to take for all of the above?

Low Magnesium Causes


The main causes of hypomagnesemia are twofold: eating habits and soil erosion due to the overuse of herbicides and pesticides in modern farming. While we simply don’t eat enough magnesium-rich foods to maintain a healthy intake in the first place, those magnesium-rich foods aren’t nearly as rich as they used to be.

Indeed, a 2016 paper published in The Crop Journal indicated that two thirds of people surveyed in developed countries received less than their minimum daily Mg requirement. This is especially troubling since many researchers contend that even the Recommended Daily Allowance (RDA) is inadequate to prevent subclinical magnesium deficiency.

Others in the field believe that while the RDA might be enough to prevent overt magnesium deficiency, it is not the amount required to ensure optimal health and longevity.

For this reason, those in the know make sure they eat organic produce which contains a higher proportion of magnesium. Some add a supplement just to be sure, or because they desire a particularly high intake. There are many reasons for this, some of which are outlined later in this article.

If you eat a typical Western diet and fail to consume 5 or 7 portions of vegetables and fruit per day, it is extremely likely that you’re already suffering from magnesium deficiency. Refined foods, which constitute the bulk of the typical modern diet, are depleted of magnesium during processing.

There are, to be sure, many other factors which cause magnesium deficiency. Pharmaceutical drugs such as painkillers, antibiotics, diuretics and cortisone are known to deplete magnesium as well as other minerals. Poor magnesium status might also be due to decreased absorption in the gut due to gastrointestinal diseases or microbial dysbiosis. What’s more, gut absorption tends to decrease with age.

Specific health challenges which might adversely affect magnesium status include type-2 diabetes, liver disease, hormonal imbalance, pancreatitis and cancer. These all these require increased amounts of magnesium and thus deplete our internal stores. Alcohol dependence further impacts magnesium levels.

How to Correct Magnesium Deficiency


Because serum magnesium does not reflect intracellular magnesium levels, and since the latter makes up approximately 99% of total body magnesium, magnesium deficiency typically goes undiagnosed

This problem was highlighted by Dr Carolyn Dean in her book The Magnesium Miracle: “Unfortunately, it is impossible to find studies that tell us the actual incidence of magnesium deficiency. This stems from there being no accepted medical standard for measuring whole-body magnesium status. Blood testing for magnesium relies on inadequate measurements since only 1% of the body’s magnesium is in the blood and only 40% is in the tissues.”

Due to the difficulty in identifying magnesium deficiency, it is important to pay attention to possible signs and symptoms. These can include, but are not limited to, fatigue, muscle pain, loss of appetite, insomnia, elevated blood pressure and fuzzy thinking.

By the same token, increasing magnesium intake can help with panic attacks, asthma, cystitis, depression, diabetes, heart disease, migraines, detoxification, nerve problems, bowel disease and even tooth decay.

Correcting a magnesium deficiency is a matter of enriching your diet with the mineral by upping your intake of green vegetables, fruit, seeds, nuts, legumes and unprocessed whole grains. Raw foods are also a great source of magnesium, as are herbs such as purslane and cilantro.

Cold-pressed oils are recommended for your cooking, including extra-virgin olive oil and coconut oil, and you should ignore the anti-salt dogma and flavour your food with a high-quality, mineral-rich sea salt. A magnesium supplement is another option, and below we’ll talk you through the common forms.

Different Types of Magnesium 


It is easy to become overwhelmed when shopping for a magnesium supplement. After all, there are so many to choose from: from magnesium glycinate, citrate and orotate to magnesium threonate, oxide and chloride.

One thing you should always remember, when scanning the label of your chosen magnesium supplement, is that it is the amount of elemental magnesium that matters. This is applicable whether you’re using magnesium taurate, malate or some other form.

We would suggest that there are some forms you should avoid. One is magnesium aspartate, which supplies an excess of aspartic acid, a component of aspartame. Magnesium glutamate similarly breaks down into another aspartame component: glutamic acid.

Both magnesium citrate and magnesium hydroxide pull water into your intestines which can lead to dehydration, and magnesium oxide might not be the best for increasing overall magnesium levels due to its poor absorption rate. If used, oxide is best paired with other forms.

Certain types of magnesium are easier to absorb than others, but before we get into the best form for overall health, let’s look at the optimal types for specific conditions.

Best Form of Magnesium for Sleep


The most commonly-touted form of magnesium for insomnia is magnesium glycinate; this is because the Mg is bound to glycine, a neurotransmitter and amino acid thought to improve sleep quality. However, it’s not the only option.

Magnesium chloride, taurate and orotate are all well-absorbed, and using any of them in the appropriate dosages will likely help you nod off that bit easier. They can also be helpful for relaxation and stress relief.

Best Form of Magnesium for Arthritis


There is much anecdotal evidence to show that magnesium can help reduce the pain and inflammation of arthritis. In point of fact, there is clinical evidence demonstrating that magnesium deficiency actually induces increased inflammation in the body, by ramping up production of pro-inflammatory cytokines.

In a 2015 study, the relative odds of developing knee osteoarthritis went up as magnesium consumption decreased.

The take-home? Ensure a healthy magnesium intake to avoid getting arthritis; and if you already suffer from the condition, magnesium may offer relief. But which form is best?

Unfortunately, there hasn’t been enough studies to conclusively say. Nevertheless, magnesium oil is most frequently recommended for sufferers of arthritis; perhaps because it’s massaged directly onto the skin, on the area of pain and discomfort. The vast majority of anecdotal reports were written by sufferers who used a form of magnesium oil, spray or lotion, i.e. magnesium chloride.

Best Form of Magnesium for Muscles and Cramps


Magnesium helps with the contraction and relaxation of muscles, which is why it is among the most popular supplements used by athletes. One of the mineral’s key duties is to transport blood sugar into muscles and get rid of lactic acid, the latter of which can accumulate during workouts and provoke pain.

Incorporating magnesium has been shown to increase peak oxygen uptake and improve metabolic efficiency, but worryingly a deficiency can cause agonising muscle cramps and spasms. This is why soaking in a bath containing Epsom salts (in the form of magnesium sulfate) is a good idea. You’re unlikely to absorb a whole lot of magnesium, but it does have a soothing, relaxing effect. Magnesium sulfate can also be taken orally, although it can cause diarrhoea, and magnesium chloride flakes can be scattered in a warm bath too.

Another fine option is magnesium chloride lotion with MSM. MSM (Methylsulfonylmethane) is a naturally-derived organic sulfur compound popularly used to reduce swelling around tendons, musculoskeletal pain, muscle cramps and joint inflammation. It also enhances the therapeutic potential of magnesium by facilitating better uptake. The combined effect of highly absorbable magnesium chloride and MSM make this a winning formula.

Best Form of Magnesium for Detoxification & Gut Health

In his brilliant book Transdermal Magnesium Therapy, Dr Mark Sircus makes the following pertinent observation with regard to magnesium chloride, which is commonly found in seawater, brines and salt wells: “For purposes of cellular detoxification and tissue purification, the most effective form of magnesium is magnesium chloride, which has a strong excretory effect on toxins and stagnant energies stuck in the tissues of the body, drawing them out through the pores of the skin.”

He goes on to point out that “in addition to its function as an electrolyte, chloride combines with hydrogen in the stomach to make hydrochloric acid, a powerful digestive enzyme that is responsible for the breakdown of proteins, absorption of other metallic minerals, and activation of intrinsic factor, which in turn absorbs Vitamin B12.

Using other magnesium salts is less advantageous because these have to be converted into chlorides in the body anyway. We may use magnesium as oxide or carbonate but then we need to produce more hydrochloric acid to absorb them.

“Many ageing individuals, especially with chronic diseases who desperately need more magnesium, cannot produce sufficient hydrochloric acid and thus cannot absorb the oxide or carbonate.”

The combination of its great absorbability, role in the production of hydrochloric acid and powerful excretory effects make magnesium chloride an ideal choice for detoxification and cleansing purposes.

Best Form of Magnesium for Anxiety and Depression


Magnesium contributes to normal psychological development, so it’s no surprise that it’s recommended for anxiety and anxiety-like symptoms. Critical to this process is magnesium’s role as a necessary element in the uptake of serotonin, the ‘feel good’ hormone, by brain cells.

Perhaps this is why a 2017 study concluded that “daily supplementation with 248 mg of elemental magnesium as four 500 mg tablets of magnesium chloride per day leads to a significant decrease in depression and anxiety symptoms regardless of age, gender, baseline severity of depression, or use of antidepressant medications.”

Chloride isn’t the only form you can use for this purpose, though: magnesium threonate also shows promise, as it can effectively cross the blood-brain barrier to inhibit calcium flux in brain neurons.

Why Might You Exceed the RDA for Magnesium?


As mentioned earlier, it is not uncommon for people to supplement magnesium at comparatively high doses. But why would you take more than the RDA for magnesium?

Well, for one thing, your magnesium absorption might be compromised by factors listed earlier – gut disorders, pharmaceutical dependency etc. For another, requirements for magnesium vary by age. Not only do teenagers between 14-18 require a higher intake, but older people do too.

Requirements are higher, too, during pregnancy, when breastfeeding and during PMS. While the NHS recommends that adult males get around 300mg of magnesium a day, and women 270mg, there are many cases where you’d want to shoot for a higher daily dose. Most guidelines recommend that pregnant women aged 19-30 up their intake from 270 to 350mg, while over-31s take a little more, 360mg a day.

Aforementioned magnesium expert Dr. Carolyn Dean believes the rule of thumb for is 6-8mg/kg of body weight per day, which translates to a total daily intake (supplements and food combined) of 600-900mg for a 200 lb man. Dr. Dean notes that it it can take up to a year to build up the magnesium stored in muscles and bones.

It is a sensible idea to consult with a naturopathic nutritionist or practitioner if you feel you might benefit from using a magnesium supplement.

The Best Magnesium Form for All-Round Health

Ninety percent of the body’s total magnesium is contained in the bones and tissues, with only a fraction circulating in your bloodstream. This is part of the reason why transdermal magnesium sprays and lotions have become so popular: you can simply rub and massage magnesium oil directly onto the skin and bypass the digestive tract altogether.

Because magnesium requires stomach acid to be absorbed – and because chloride helps to produce stomach acid – we believe magnesium chloride is the most preferable form, all things considered.

Highly absorbable, it is the optimal form for ingestion; and since magnesium chloride is the type used to make magnesium oil, this is the number one choice if you want to up your intake.

You see, while the body badly needs magnesium, the stomach badly needs chloride: without it, you get acid reflux and other gastrointestinal complaints. What’s more, all magnesium supplements have to be converted to magnesium chloride in the body: so it makes sense to favour the chloride form to begin with.

This is especially true of ageing individuals with chronic diseases, who struggle to produce enough hydrochloric acid and thus fail to properly absorb forms such as magnesium oxide and carbonate.

Dr. Mark Sircus has referred to magnesium chloride as the form which “fits the bill best as a universal medicine” because “it is easily assimilated and metabolised by the human body.” Dr. David Brownstein also favours the use of magnesium chloride as a ‘synergistic’ supplement alongside iodine, specifically to increase the renal clearance of bromide.

Side note: when taking magnesium, it is important to also ensure a healthy intake of other electrolytes, particularly sodium and potassium. Eat good unprocessed sea salt and make sure your diet includes plenty of minerals.

The pivotal role of vitamin D shouldn’t be overlooked either: the synergistic link between it and magnesium means that a proper Mg intake improves the effectiveness of vitamin D in your system; and vitamin D elevates our ability to absorb magnesium. In other words, if you’re going to consume Mg, you’d better make sure you’re getting enough vit D.

Introducing Magnesium Citrate

Our Magnesium Citrate is worth taking a close look at. Magnesium Citrate is a combination of magnesium and citric acid which is readily absorbed into the blood stream and body tissues. These capsules of magnesium citrate are produced in the UK and contain no magnesium stearate or unnecessary fillers. 

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Magnesium Oil for Arthritis: Can It Soothe Joint Pain, Rheumatism?

Magnesium Oil for Arthritis: Can It Soothe Joint Pain, Rheumatism?

Magnesium is a highly important mineral involved in well over 300 biochemical reactions in the body.

Although increasingly appreciated for its role in the production of ATP, and therefore its effect on energy levels, the specific benefits of magnesium for arthritis (and pain management more generally) have only recently come to light.

If you already suffer with arthritis, or are at risk of the inflammatory disease, read on to learn how magnesium oil could help.

How Might Magnesium Help with Arthritis?


Along with calcium, magnesium is critical for good bone and muscle health. As such, its potential for assisting with arthritis – an inflammatory condition typified by pain and swelling in the joints – is comparatively easy to understand.

In fact, according to a 2015 research paper published in the Journal of Rheumatologymagnesium helps the calcium you digest actually get to your bones – specifically by restricting a glandular hormone which diverts it away from bones and into muscle.

As a side note, vitamin D is also integral to the process of calcium absorption.

It is widely believed that low-grade systemic inflammation plays a key role in the pathophysiology of arthritis, of which there are over 100 different forms.

Magnesium, of course, is a noted anti-inflammatory, with a higher mg intake consistently correlating with lower levels of C-reactive protein (CRP).

Indeed, several animal and human studies have underlined mechanisms by which magnesium deficiency can actually induce increased inflammation. Specifically by increasing the production of a pro-inflammatory cytokine that plays a critical role in osteoarthritis.

The impact of this valuable micronutrient on key inflammation mediators is undoubtedly a major part of the reason why it is beneficial for those already battling, or vulnerable to, arthritis.

That said, magnesium’s role as a potent antioxidant and detoxifier may also be relevant. It’s even known as one of the best natural alternatives for pain relief.

While there is no known cure of arthritis, forms of treatment which reduce the associated excruciating pain, improve mobility and limit further joint damage should be explored.

As we hope to demonstrate, magnesium is a form which should be considered.

“Magnesium Cured My Arthritis”: Anecdotal Evidence


There are countless reports of individuals who have used magnesium – usually in the form of magnesium lotion or oil, though sometimes in combination with supplements – for pain relief from arthritic conditions.

While it’s difficult to verify these testimonies, it is no so difficult to imagine the effect magnesium has on inflammation mediators governing the disease itself. After all, we have the clinical data to which we can refer.

Magnesium expert Carolyn Dean, MD, has published a lengthy testimonial from a client on her website; it’s well worth a look but not unique in terms of content: many people report that magnesium oil has helped alleviate their arthritis symptoms, whether the pain is concentrated in knees, muscles or joints.

If you wish to tumble down the rabbit hole, YouTube features a broad selection of magnesium oil testimonies.

Do Clinical Studies Support Magnesium for Arthritis?


According to a cross-sectional study from 2015, “magnesium intake is inversely associated with radiographic knee osteoarthritis and joint space narrowing. It supports potential role of magnesium in the prevention of knee osteoarthritis.”

A more recent study from 2017, meanwhile, looked at the relationship between magnesium intake and knee chondrocalcinosis, a joint disease believed to simulate osteoarthritis. Again, researchers found that magnesium deficiency set the stage for the disease.

“Subjects with lower levels of serum magnesium, even within the normal range, had higher prevalence of knee chondrocalcinosis in a dose-response relationship manner, suggesting that magnesium may have a preventive or therapeutic potential for knee chondrocalcinosis.”

The potential of magnesium for arthritis is not something in the realm of ‘alternative health.’

The Arthritis Foundation, which works alongside healthcare providers to strengthen education and interactive offerings, explain on their website that “many studies, including the Framingham Heart Study, have found that eating foods high in magnesium and potassium increases bone density and may help prevent postmenopausal osteoporosis.”

Why Magnesium Oil Specifically?

An ever-growing number of studies demonstrate the superior absorptive capacity of transdermal magnesium as compared to oral supplements. This includes studies conducted on both sides of the Atlantic.

That said, most magnesium experts and naturopathic doctors/nutritionists recommend combining oral methods of administration with regular transdermal application.

Of course, the proof of the pudding is in the eating. If you’re suffering from arthritis-related pain and discomfort, give magnesium a try and monitor the effects.

Our Revitacell Magnesium Oil is a great choice of supplement, providing highly pure magnesium chloride ecologically extracted from the northern flank of the Himalayas.

Himalayan magnesium is the only magnesium chloride in the world to have achieved EcoCert/COSMOS Natural Cosmetic certification, ensuring the highest possible quality for topical applications.

With our 100% pure, unrefined magnesium oil, you can rapidly increase your intracellular levels of magnesium to address arthritis symptoms. Simply spray on an area of discomfort seven times and massage into the skin.

Each seven-spray serving provides 105mg of Himalayan magnesium, and the recommended daily dose is 10-20 sprays per day as required.

If you want to combine pure, unrefined magnesium with MSM, meanwhile, we have a formula that can help. Himalayan Magnesium Serum + MSM contains the same premium-grade magnesium chloride as our oil, but is enriched with organic sulfur from OptiMSM®, the world’s purest methylsulfonylmethane.

Known as an effective muscle and joint pain relief agent, MSM has also been touted for promoting smooth, soft skin and – just like magnesium – soothing arthritis symptoms.

According to WebMD, other uses of MSM include for “chronic pain, osteoarthritis, joint inflammation, osteoporosis, tendinitis, swelling around the tendons (tenosynovitis), musculoskeletal pain and muscle cramps.”

Which Other Supplements Help with Arthritis?

Of course, magnesium oil is not the only natural product which may be useful for arthritis.

• Omega-3 Fish Oil

Supplementation with fish oil can be beneficial for some people with rheumatoid arthritis (RA) due to the mild anti-inflammatory effects of Essential Fatty Acids.

Like magnesium, omega-3 appears to decrease the production of pro-inflammatory cytokines.

Studies show that positive effects can include reduced joint pain intensity and stiffness, though supplementation should continue for a period of at least 3 months to exert maximal effects.

Lastly, EPA has shown to be more beneficial than DHA in rheumatoid arthritis patients, with beneficial effects coming from fish oil with an EPA/DHA ratio of 1.5.

• Vitamin D

A UK study published late last year suggested that vitamin D might be employed to suppress the kind of inflammation which leads to rheumatoid arthritis.

While the researchers concluded that an adequate intake of the anti-inflammatory vitamin could be vital for preventing RA in the first place, they conceded that it was much less effective once the disease was already established.

Dr Louisa Jeffrey, who co-wrote the report, explained “For patients who already have rheumatoid arthritis…much higher doses of vitamin D may be needed.”

While the ideal dosages are still being investigated, you might consider supplementing with UnoCardio 1000, which combines EPA and DHA fish oil with vitamin D3. A single softgel supplies 1280mg total omega-3, including 675mg EPA and 460mg DHA, as well as 1,000 IU of vitamin D.

UnoCardio has been rated #1 for quality by independent supplement aggregator Labdoor since 2015.

• Turmeric

Several studies have emphasised the ability of curcumin (turmeric’s primary active ingredient) to counteract inflammation via multiple pathways, including by regulating transcription factors and redox status and blocking pro-inflammatory cytokines and enzymes linked to inflammation.

While you should avoid high doses of turmeric if you take blood thinning medication such as Warfarin, a daily supplemental dosage of 1,000mg has been suggested for patients with osteoarthritis or rheumatoid arthritis.

Try Maximized Turmeric 46x: a double-blind study comparison showed it to be 46x more absorbable than 95% curcuminoid extract, which is used in the vast majority of turmeric supplements.

What’s more, each capsule provides 500mg of curcuminoid raw material enhanced by BioPerine black pepper extract, the inclusion of which further enhances bioavailability.

Conclusion

Does magnesium oil represent a potential pain management solution for arthritis? Absolutely.

While we cannot confidently state that it will work for every single sufferer (just as pharmaceutical companies cannot do the same for most drugs), it represents a novel natural therapy.

If you give magnesium oil a try, we’d love to hear from you. If you choose to use our product, please leave a review noting your impressions; if you use a competitor product, we’d still love to hear about your experience.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

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Nutrition Cofactors: Vitamin D and Magnesium

Can You Take Vitamin D and Magnesium Together?

Can You Take Vitamin D and Magnesium Together?

In recent weeks, the interaction between vitamin D and magnesium has been highlighted, leading many to wonder whether they should take vitamin D and magnesium together.

At the risk of keeping you in suspense, the short answer is a resounding yes!

The Sunshine Vitamin is rarely out of the news, with studies coming to light all the time illuminating benefits for bone health, heart health, even cancer prevention. But what about the link between vitamin D and magnesium?

Read on to find out why you should always take these two nutrients together.

Vitamin D and Magnesium: What’s the Link?


It’s well known that certain nutrients (including vitamins and minerals) have cofactors which they rely upon for proper utilisation and absorption.

Take vitamin D and vitamin K as an example: they work together to ensure proper calcium regulation.

While vitamin D is responsible for enhancing the absorption of calcium from food, vitamin K controls where that calcium ends up: in bones and teeth rather than in soft tissues (blood vessels, kidneys).

Blood vessel calcification can lead to major health problems, which is why ensuring a healthy intake of vitamin K is important if you want to get the most out of your vitamin D.

Sodium and potassium are another dynamic duo, with potassium encouraging the kidneys to excrete sodium and thus promote healthy blood pressure. For this reason, our potassium-to-sodium ratio is considered a valid marker for cardiovascular health.

According to new research, there is a synergistic link between vitamin D and magnesium too. Specifically, those who fail to get enough magnesium may be unable to properly utilise vitamin D. In essence, magnesium deficiency causes vitamin D to be stored and inactive.

The review, which appeared in the Journal of the American Osteopathic Association, went further, pointing out that vitamin D supplements can increase a magnesium-deficient individual’s calcium and phosphate levels.

The Ideal Vitamin D Daily Dose


Maintaining healthy magnesium levels means you are likely to require less Vitamin D supplementation to attain sufficient levels. That said, arguments remain over what is ‘sufficient’: the UK Recommended Intake is a mere 400 i.u. while the Vitamin D Council recommend 5,000 i.u.

We err on the side of the Vitamin D Council, who have capably outlined their reasoning many times over the years. 400 i.u. per day does not bring us anywhere near the vitamin D levels of our ancestors, or of the hunter-gatherers still living traditional outdoor lifestyles in Africa. That is to say, a blood level of around 40-50 ng/ml.

Vitamin D and Magnesium: A Biological Feed-Forward Loop


The researchers involved in the recent study, from the University of Rwanda College of Medicine & Health Sciences and Harvard University, noted two ways in which intestinal absorption and metabolism of vitamin D was influenced by magnesium.

Firstly, they explained that the internal process which converts vitamin D into its biologically active form is magnesium-dependent. Secondly, magnesium acts as a cofactor for the vitamin D-binding protein.

And thirdly, all enzymes that metabolise vitamin D appear to require magnesium to facilitate enzymatic reactions in the liver and kidneys.

Perhaps the question shouldn’t be, can you take vitamin D and magnesium together; but should you? The answer – at least according to this new study – is yes.

Proper intake of magnesium will potentiate the effectiveness of vitamin D in your system, thereby helping preserve bones and muscles and fortify the immune system.

In turn, activated vitamin D increases your body’s ability to absorb magnesium, which is involved in over 300 biochemical reactions. Thus, a sort of biological feed-forward loop is in effect.

It’s worth noting that vitamin D and magnesium were included in our article 4 Essential Nutrients for Better Overall Health, even before their synergist relationship came to light.

With this in mind, let’s look at a few specific examples of how vitamin D and magnesium could help you regain or maintain good health.

Vitamin D and Magnesium for Depression


Vitamin D and magnesium are often recommended for depression, stemming from a number of studies released over the years. However, one would have to concede that the evidence is rather conflicting.

For example, while countless studies have shown a link between vitamin D deficiency and depression, a causal relationship has not yet been established.

What we do know is that vitamin D has some effect, since several receptors in the brain are actually vitamin D receptors. The Vitamin D Council have written commandingly on this topic and recommend somewhere between 5,000 i.u. and 10,000 i.u. for depression.

As ever, it is advisable to have your vitamin D levels checked periodically.

What about magnesium for depression? A small human study by the University of Vermont did make headlines last year, finding that “over-the-counter magnesium supplements significantly improved depression in just two weeks”.

However, the study was not blind (i.e. people knew what they were taking) so a placebo effect can’t be ruled out.

Since magnesium plays a role in many of the biological processes involved in mood regulation, it is not inconceivable that a beneficial effect would stem from magnesium supplementation.

For their part, the researchers opined that “magnesium supplements may be a fast, safe and easily accessible alternative or adjunct to starting or increasing the dose of antidepressant medications.”

Certainly a protocol comprising vitamin D and magnesium would be preferable to pharmaceutical antidepressants for most people, particularly given the unwanted side effects of the latter.

If you are experiencing depressive symptoms, vitamin D and magnesium may be a case of trial and error – but one well worth investigating.

Vitamin D and Magnesium for Weight Loss

Can you use vitamin D and magnesium for weight loss? Again, there are studies which suggest that perhaps you can.

One 2013 trial published in the Journal of Nutrition found that a higher magnesium intake correlated with lower levels of fasting glucose and insulin, markers closely related to weight gain.

While there are other things to consider – eating a calorie-controlled diet being the obvious one – magnesium could be a useful adjunct.

As for vitamin D – chiefly responsible for maintaining strong bones and teeth as well as robust immune health – the evidence is compelling.

In one 2015 study published in the American Journal of Clinical Nutrition, 218 overweight women were put on a calorie-controlled diet and exercise regimen, with half given a vitamin D supplement and the other half a placebo.

When the study concluded, women who had stuck assiduously to their vitamin D supplements lost an average of 7lbs more than their counterparts. The vitamin D group also enjoyed decreased weight circumference and body fat.

Work to establish how exactly vitamin D influences weight loss are ongoing, although it has been suggested that the vitamin reduces the formation of new fat cells and restricts their storage.

Regardless, it’s clear that maintaining adequate vitamin D status will only maximise your weight loss endeavours.

Vitamin D and Magnesium for Blood Pressure


We should all take care to maintain healthy blood pressure levels, and both vitamin D and magnesium can help in this regard.

As with so many health problems, high blood pressure has been associated with low vitamin D levels – though more work is needed to establish whether vitamin D is the cause or effect.

Certainly the study group in this case was large – 155,000 people from Europe and North America – so the link cannot be discounted. For every 10% increase in vitamin D concentrations, individuals enjoyed an 8.1% decrease in hypertension risk.

Meanwhile, a 2016 meta-analysis looking at 34 studies involving over 2,000 patients established that proper magnesium intake may keep blood pressure under control.

Taking 300mg of magnesium daily for one month resulted not only in higher levels of magnesium in the blood (as expected) but a reduction in blood pressure.

Among patients who took 368mg magnesium daily for two months, a reduction in systolic blood pressure of 2 mm Hg was experienced. Diastolic blood pressure also went down by an average of 1.8 mm Hg.

Again, there are many things you can do to look after your blood pressure without resorting to Vitamin D or magnesium. But do they help? Irrefutably.

Vitamin D and Magnesium for Migraines


At the risk of parroting the aforementioned, numerous studies show that those with chronic headaches are – what else? – vitamin D deficient.

Indeed, a Finnish study published last year showed that men with the lowest circulating levels of vitamin D were more than twice as likely to experience headaches at least once per week, compared to those with the highest levels. This aligns with the results of numerous other small-scale studies published over the years.

The same is true for magnesium, in that individuals with migraines often exhibit symptoms of magnesium deficiency. In one oft-cited study, participants who consumed magnesium supplements reduced the frequency of their migraine attacks by 41.6%, compared to just 15.8% in the placebo group. Similar results have been recorded in other double-blind trials.

The take-home? Both vitamin D and magnesium offer hope for migraine sufferers. Yet another reason to avoid deficiency.

How to Increase Vitamin D and Magnesium Levels


There are many benefits to taking vitamin D and magnesium which are not covered in this article. They include for joint pain, sleep, diabetes, even fibromyalgia.

The web is a virtual treasure trove of information on these topics, with many articles written by medical doctors and dieticians, so it pays to do your research and make an informed decision.

Given that deficiencies of both vitamin D and magnesium are alarmingly common, it will take a sustained effort for the populace to meet their daily requirements.

While magnesium is found in a wide variety of foods including leafy green vegetables, nuts, fish, meat and brown rice, vitamin D is harder to come by.

This is why, in the UK, we are advised to use a supplement throughout autumn and winter.

In spring and summer, we may get what we need from the sun but even that depends on a host of factors: exactly how much sun you get, your body weight (the heavier you are, the more vitamin D you need), whether you cover up, your skin colour etc.

As mentioned earlier, the UK Recommended Intake for vitamin D is just 400 i.u. However, in many of the studies quoted in this article a higher ‘therapeutic’ dosage was used.

Based on present research, consuming anywhere between 1,000 i.u. and 5,000 i.u. is recommended for most people.

The tolerable upper limit advised by the Food and Nutrition Board is 4,000 i.u. per day, though the same board set the No Observed Adverse Effects Level (NOAEL) at 10,000 i.u. per day.

The Endocrine Society Practice Guidelines agree that up to 10,000 i.u. per day is “safe for most adults.”

How Much Magnesium Per Day?


The UK recommended daily intake for magnesium is 300mg for men (19-64 years) and 270mg for women (19-64). However it is higher in the US, where the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies set the figure.

There, males aged 14 and over are advised to strive for 410-420mg, while females should aim for anywhere between 310 and 360mg.

According to an in-depth report published in 2003, “400 mg/day supplemental magnesium would not be expected to result in any significant adverse effects.”

This takes into account even those who eat a magnesium-rich diet, since adverse effects are not associated with magnesium ingested from food.

Indeed, the ‘estimated maximum intake’ in this report amounted to 1,400 mg per day.

Vitamin D and Magnesium Supplements

So what are the options? Firstly, if you want to avoid vitamin D deficiency, a supplement is almost definitely required unless you live in a warm climate and get plenty of sun on your face throughout the year.

As discussed earlier, vitamin K is an important cofactor of vitamin D. As such, it is wise to supplement with both if you do not consume enough dietary vitamin K.

Food sources of vitamin K include leafy greens, broccoli, cabbage, Brussel sprouts and fermented dairy. Incidentally, vitamin K deficiency might be just as harmful as vitamin D deficiency.

Is a magnesium supplement essential? It shouldn’t be, in an ideal world. However, the fact that magnesium deficiency is prevalent in our society indicates that most simply do not eat enough.

Furthermore, older adults, people will type 2 diabetes and gastrointestinal diseases, and those with an alcohol dependence have a higher need for magnesium. Elevated stress is another factor which increases one’s magnesium needs.

What About Magnesium from Food?

Although food should always constitute the vast majority of our nutrients, soil depletion due to intensive modern agricultural practice has reduced the magnesium content of crops, meaning less dietary magnesium is available to us than before.

This has led Dr. Carolyn Dean, MD – author of The Magnesium Miracle – to claim that “to get enough magnesium today, you need to take supplements.”

One magnesium supplement we would recommend is Magnesium Citrate. Magnesium Citrate is a combination of magnesium and citric acid which is readily absorbed into the blood stream and body tissues. These capsules of magnesium citrate are produced in the UK and contain no magnesium stearate or unnecessary fillers.

In conclusion, vitamin D and magnesium can – and should – be taken together. Ensuring a suitable daily intake of both key nutrients is key to achieving higher levels of wellbeing, and there are specific conditions for which supplemental intake is particularly recommended.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

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Magnesium Deficiency and Insomnia – Is There a Link?

Magnesium Deficiency and Insomnia: Is There a Link?

Insomnia plagues as many as one in three people in the UK, but is something so small but vital as a magnesium deficiency overlooked as the cause? According to clinical research and many world-renowned integrative doctors, this is exactly what is going on for many people living with insomnia.

Being a true insomniac means more than just going to bed a little late every night, or pulling the occasional all-nighter. In fact, many living with insomnia struggle to get to sleep well into the early hours of the morning, and this takes place on a regular basis.

Insomnia Explained – More Than a Little Trouble Sleeping

To define true insomnia, a person would live with one or more of the following symptoms on a regular and ongoing basis:

  • Difficulty falling asleep
  • Difficulty returning to sleep
  • Difficulty staying asleep

Having insomnia can then result in the following symptoms being experienced:

  • Excessive drowsiness
  • Lack of energy
  • Anxiety
  • Irritability
  • Difficulty with tasks, learning and remembering

Lack Of Sleep – More Damaging to Health Than We Realise

When you have experienced a terrible night’s sleep, the resulting next day will leave your body with temporarily raised cortisol levels. Which explains why we are all that bit more easily agitated with others following a poor night’s sleep. But for those that experience poor sleep on a regular basis, like those with insomnia, these cortisol levels will be raised abnormally high daily.

Cortisol is a hormone that yes, we do need sometimes to help us to ‘fight or flight’ from a dangerous situation – but when the situation is not life threatening and when we are are constantly producing cortisol, serious damage to our health can occur such as:

  • High blood pressure
  • Suppressed immunity
  • Fat deposits on the neck, stomach and/or back region
  • Reduced libido
  • Excess carbohydrate cravings
  • Bone loss
  • And even sudden death

NB: For some cases of high cortisol, systemic inflammation can be to blame which may be caused by an underlying health problem; in some cases a serious condition called Cushing’s Syndrome can also be to blame for high cortisol levels. No matter what is going on, it is advisable to see a functional doctor to rule out something serious that will be easier to treat the sooner it is identified.

Magnesium, Nature’s Natural Relaxant

When it comes to raised cortisol levels, the mineral magnesium may be able to help. In a trial published in the Journal of Clinical Chemistry and Clinical Biochemistry and based on nine healthy males, each completed a one-hour ergometer exercise before and after a 14-day magnesium supplement. In this particular study, the usual aldosterone and cortisol hormone increased during exercise was not observed.

And in fact, cortisol concentration was significantly lower after supplementing with magnesium. In the conclusion of a study published more recently in The Journal of Research In Medical Science, the following interesting statement was made about magnesium:

“Supplementation of magnesium appears to improve subjective and objective measures of insomnia in elderly people and may become a useful instrument in managing sleep disorders in the elderly, which could also be extended as a helpful aid to the general population.”

Why Supplementation May be the Only Way Forward with Chronic Magnesium Deficiencies

These are some incredible findings and should ignite more of us to address the importance of magnesium deficiencies, which are more prevalent than we realise and could be the reason many people with sleep disorders like insomnia respond so well in trials involving magnesium.

Also, even those of us that rely heavily on good nutrition to help keep our chances of a magnesium deficiency low, may still be vulnerable to it despite the best of intentions. This is largely due to our soil quality suffering in recent years from modern farming practices, and also because magnesium is removed from water when it is treated before being sent to us in our taps.

With so many things against us then, despite our best efforts, the only way forward may be to supplement with a good-quality magnesium supplement to rectify a magnesium deficiency.

Supplement for Addressing Magnesium Deficiency

For those interested in supplementing with magnesium, we would recommend Revitacell Magnesium Citrate. Magnesium Citrate is a combination of magnesium and citric acid which is readily absorbed into the blood stream and body tissues.This supplement is produced in the UK and contain no magnesium stearate or unnecessary fillers.

If you have any questions about this supplement, or indeed any of our supplements, don't hesitate to get in touch. You can get in touch with our friendly team by email and you can also reach us on +44 (0) 1764 662111.

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Magnesium Deficiency (Water for Health)

The Many Faces (And Symptoms) Of Magnesium Deficiency

Magnesium isn't present to the same degree in our soil, owing to the processes of modern industrial farming. When our soil isn't well cared for and precious nutrients like magnesium are added back into it after each crop has grown, how can we expect to eat nutritious food?

Magnesium plays a role in over 300 reactions within the body, including nerve impulse transmission, protein and fatty acid synthesis and the metabolism of food. Here is why you can’t afford not to include sufficient amounts of magnesium in your diet.

Benefits of Magnesium Oil

Transdermal magnesium oil, or simply 'magnesium oil', is not really oil. The name derives from the oily appearance and texture that occurs when water is mixed with chloride flakes.

Its most notable uses are for improving sleep, lowering stress levels and achieving optimal overall well-being. Recent studies have shown that magnesium may also help with diabetes and hypertension, improve skin health and boost athletic performance.

Studies show that magnesium-deficient people who supplement with the mineral may experience beneficial effects when it comes to exercise habits. Magnesium has also been found to relax muscles. Applying magnesium oil may help relax joints and muscles by providing pain relief.

Magnesium oil can similarly lower the severity and duration of migraine headaches, according to a study published in Clinical Neuroscience. The study showed that low levels of magnesium affected several neurotransmitters and receptors that caused migraines.

Bone health very much depends on magnesium to assist with the metabolism of calcium into the bone, which in itself assists with the activation of vitamin D in the kidneys. Proper magnesium levels has been linked to greater bone density and improve bone crystal formation, which helps lower the risk of postmenopausal osteoporosis in women.

Magnesium also improves heart health and diabetes. Studies have shown that increased magnesium intake lowers the risk of diabetes. A person’s risk of developing type 2 diabetes decreases by one point (15 percent) for every 100 milligrams per day of magnesium they take.

One clinical study showed that taking a magnesium supplement of 300 to 365 milligrams improved insulin sensitivity. Magnesium has been shown to improve transmission of electrical signals within the body, including the heart. Taking adequate levels of magnesium has been shown to lower the risk of atherosclerosis and hypertension.

A recent study showed that taking a high amount of calcium without also supplementing with magnesium may actually increase the risk of arterial calcification, kidney stones, and cardiovascular disease.

Another study showed that people who took the highest amount of magnesium had a 58 percent lower risk of developing coronary artery calcification. They also had a 34 percent reduced risk of getting abdominal artery calcification. Interestingly, magnesium may also play a role in mental health.

Low magnesium levels have been associated with increased levels of anxiety, according to one study. It was established that low levels of magnesium had an effect on the hypothalamic-pituitary-adrenal (HPA) axis, which consists of a set of three glands regulating the body's stress reaction.

Another 2015 study showed that a diet low in magnesium altered the types of bacteria located in the gut, which greatly affects how anxious behaviour can alter brain function.

Recommended Daily Intake

The recommended daily intake of magnesium is given below.

  • 30 milligrams for infants up to six months in age
  • 75 milligrams for children aged seven to 12 months
  • 80 milligrams for children one to three years of age
  • 130 milligrams for children four to eight years of age
  • 240 milligrams for children aged nine to 13 years old
  • 410 milligrams for men aged 14 to 18 years old (360 milligrams for women of the same age)
  • 400 milligrams for men aged 19 to 30 years old (310 milligrams for women)
  • 420 milligrams for men aged 31 and older (320 milligrams for women)
  • 350 milligrams for pregnant women and 310 milligrams for breastfeeding women

Best Natural Sources of Magnesium

Magnesium deficiencies have been linked to period cramps in women, muscle aches and cramps for both men and women, headaches and impaired insulin sensitivity, to name a few.

The best way to keep magnesium levels up is by eating plenty of organic foods that are naturally high in the mineral. Organic farming is an important part of getting essential nutrients as they are often stripped from the soil of conventional farms. The use of pesticides, meanwhile, kills off many nutrients naturally found in food.

Foods that are high in magnesium include:

  • Chard
  • Spinach
  • Almonds
  • Yogurt or Keifer
  • Pumpkin Seeds
  • Figs
  • Avocado
  • Bananas
  • Dark Chocolate
  • Black Beans

Supplementing is an easy way to increase magnesium levels in the body. Revitacell Magnesium Citrate is a combination of magnesium and citric acid which is readily absorbed into the blood stream and body tissues. These capsules of magnesium citrate are produced in the UK and contain no magnesium stearate or unnecessary fillers.

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stressed woman running hand through hair

Magnesium Deficiency: Symptoms and Practical Solutions

Like many people, you may have never considered whether you have a magnesium deficiency.

But in spite of our collective devil-may-care attitude, magnesium deficiency remains a very real and widespread problem.

According to some estimates, 80% of us fail to get enough. This year alone, we’ve heard how magnesium could offer fresh hope to sufferers of tinnitus and kidney disease.

As such, there’s never been a better time to address the magnesium deficiency symptoms plaguing your body.

Why Magnesium Matters


If you’ve never countenanced the possibility of being magnesium-deficient, you probably haven’t looked too closely at magnesium either.

Did you know, for instance, that muscles contain around 27% magnesium and bones around 60%?

Precious few nutrients are as beneficial to us. In fact, none of our cells could function without it. Magnesium is responsible for well over 300 biochemical reactions and is the mineral most vital to the production and storage of ATP, the energy-rich molecule known as the ‘energy currency of life.’

It is not an exaggeration to say that the entire circulatory system relies, in one way or another, on the presence of magnesium.

To understand the scope of magnesium’s role in our biochemistry, and therefore gain an understanding into why magnesium deficiency is worthy of concern, we need only consider its actions in the body.

Magnesium contributes to:

• A reduction in tiredness and fatigue

• Electrolyte balance

• Normal energy-yielding metabolism

• Normal functioning of the nervous system

• The maintenance of normal bones

• The maintenance of normal teeth

• The process of cell division

• Normal muscle function

• Normal protein synthesis

• Normal psychological function

By no means is this list exhaustive; magnesium impacts many other aspects of health including blood pressure, nerve transmission, enzyme activation and immune function.

According to a 2016 study, increasing dietary magnesium intake is associated with a reduced risk of stroke, heart failure, diabetes and all-cause mortality.

The highest concentrations of magnesium are found in the most metabolically active organs: the heart, liver, brain and kidneys.

Unsurprisingly, even a moderate shortfall can negatively impact these tissues. Plainly, we must take action when magnesium deficiency symptoms arise.

5 Common Magnesium Deficiency Symptoms

1. Fatigue

Fatigue is undoubtedly among the most common symptoms of magnesium deficiency – but because it’s an indicator of many other conditions, it’s rarely diagnosed as such. How many prescriptions have been written for fantasy problems standing in for magnesium deficiency?

In simple terms, energy production requires magnesium; if you’re feeling rundown – physically or mentally – it might well be a sign of magnesium deficiency.

2. Muscle Cramp

Cramps, soreness and persistent tension in the muscles? Yes, these are all widely-noted magnesium deficiency symptoms. The painful symptoms occur most often in the legs or feet, although they can also affect the back, shoulders, chest and neck. Facial tics are another classic clinical symptom.

3. Poor Sleep

Insomnia is a well-documented result of latent magnesium deficiency. Like lethargy, the potential for insomnia to be attributed to something other than magnesium deficiency is high – so many restless sleepers remain puzzled as to the root cause.

Magnesium helps the brain’s GABA receptors function at 100%, and it is this neurotransmitter which permits the brain to settle into a restful state. Ergo: when the body’s magnesium levels are low, getting a good night’s sleep becomes difficult.

4. High Blood Pressure

One of the worst magnesium deficiency symptoms is high blood pressure – and there is a mountain of evidence to support this. The latest research, a meta-analysis of 34 previous trials totalling over 2,000 patients, supports the conclusion that regular magnesium supplementation can significancy reduce systolic and diastolic blood pressure, in addition to elevating magnesium levels in the blood.

5. Clouded Thinking

Magnesium deficiency symptoms are certainly varied, but the consequent effect on the brain is fundamentally unsurprising. Clouded thinking and disorientation can often result from a lack of magnesium – and conversely be rectified when magnesium is digested.

If your mind’s foggy, increasing your blood magnesium levels could reintroduce some clarity.

Of course, there are many more symptoms to watch out for. Deficiency can manifest itself as a loss of appetite, numbness, severe thirst or hunger, nausea or personality changes.

Severely low magnesium levels, meanwhile, can trigger a glut of cardiac rhythm abnormalities, the worst of which don’t bear thinking about.

Why is Magnesium Deficiency Rife?


Throughout the past half-century, we’ve witnessed a general decline in the mineral content of soil and, by extension, in vegetables harvested in this nutrient-sapped soil.

The erosion of soil is a direct consequence of intensive, yield-driven agricultural practices.

Thankfully, the organic method of production preserves soil in such a way as to procure higher level of minerals. Organic produce in the form of vegetables, as well as meat from animals who feed on the plants, therefore contains more minerals than non-organic equivalents.

Soil quality isn’t the only factor. Digestive disorders like Crohn’s disease and celiac disease can hamper our ability to absorb magnesium. Furthermore, those suffering from type 2 diabetes are prone to losing more magnesium than normal through urine.

Indeed, magnesium deficiency is virtually synonymous with diabetes.

Our dietary choices deplete magnesium levels too, with caffeine, sugar and carbonated beverages among the worst offenders. Stress and mineral imbalances (i.e. excess calcium) can also hinder our ability to utilise magnesium.

How to Get More Magnesium in Your Diet

If you want to avoid magnesium deficiency symptoms – and let’s face it, why wouldn’t you? – the solutions are relatively simple. For one, you can make a point of eating magnesium-rich foods, ideally from organic sources.

These include Brazil and cashew nuts, sesame and pumpkin seeds, leafy green vegetables, brown rice, mackerel, crab and halibut, avocados, apricots, black beans and dark chocolate.

You can also invest in a magnesium supplement like Magnesium Citrate - a combination of magnesium and citric acid which is readily absorbed into the blood stream and body tissues. These capsules of magnesium citrate are produced in the UK and contain no magnesium stearate or unnecessary fillers.

Thirdly, you might consider drinking mineral-rich water. The Biocera Alkaline Antioxidant Jug uses advanced bioceramic technology to transform ordinary tap water into filtered water containing minerals like magnesium and tourmaline.

Sipping mineral-rich water throughout the day will bring you closer to your RDA.

Conclusion

According to magnesium therapy expert Dr. Carolyn Dean, M.D., a sufficient intake of the mineral can bolster heart health, thwart stroke and obesity and enhance mood and memory.

Dr. Dean set out the case for greater magnesium awareness in her book The Magnesium Miracle. “I’m convinced that to get enough magnesium today, you need to take supplements,” she said.

Don’t endure magnesium deficiency symptoms: you don’t have to. Set about increasing your levels of this magnificent mineral today.

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The Four Most Common UK Nutritional Deficiencies

The Four Most Common UK Nutritional Deficiencies

We usually associate the idea of nutritional deficiencies with poor countries, but here in our land of plenty, there are at least four nutrients that many people lack.

Some fall short due to their unhealthy diets, others because of unusual dietary choices, and others still owing to health conditions that are becoming relatively common.

These nutrients are calcium, vitamin D, magnesium and iron. In this blog, we intend to underscore their importance.

Calcium: Deficiency and Sources


Calcium is one of the most important minerals, of which we also need the largest daily intake. It is necessary to develop and maintain strong bones and teeth, to develop normal muscle and nerve function, and to maintain healthy blood pressure.

Because we can’t produce calcium naturally, we must get the mineral from the food we eat each day.

The most common symptoms and consequences of calcium deficiency are tingling sensations in your face, hands and feet, weak and brittle bones, involuntary muscle contractions, wild fluctuations in blood pressure, irregular heartbeats and an increase in heart rate.

Those who are vitamin D deficient, have coeliac disease, osteoporosis, kidney disease or hypothyroidism, are postmenopausal or breastfeeding, and those who consume plenty of animal products and cow’s milk, are all at an increased risk of a calcium deficiency.

This last group constitutes a significant percentage of the population.

To overturn a common myth, cow’s milk is NOT a good source of calcium, as scientists have proven that the excretion of calcium in your urine and your risk of osteoporosis increase with the amount of animal proteins you consume. To enjoy the benefits of sufficient calcium, your body should store it, not excrete it.

Many green vegetables are particularly rich in calcium. These include kale, spinach, collard greens, bok choy and broccoli. Pulses and their derivatives like soya, tofu, edamame and white beans are equally good.

If you eat seafood, try sardines, salmon and shrimp. Oranges and figs are the best fruits.

Vitamin D: Deficiency and Sources


Without vitamin D, your body cannot absorb and use calcium. As with calcium, a shortfall can make you seriously ill or even kill you.

As those with vitamin D deficiency are probably short of calcium too, many of the symptoms of vitamin D deficiency are similar to those of calcium deficiency. They include bone pain, brittle and soft bones, muscle weakness, cardiovascular disease, cognitive impairment and asthma.

Those with insufficient levels of vitamin D are also more likely to be depressed, which explains the ‘winter blues’ with which so many people struggle.

Those who spend very little time outdoors in direct sunlight are at risk of vitamin D deficiency. This includes almost the entire British population between October and March. If you work indoors between 11 AM and 3 PM, you don’t get enough sun during the summer either. Those who eat mostly raw food and shun artificially fortified foods are also at risk.

Dark-skinned people and the elderly may fall short, because their bodies produce substantially less vitamin D in response to sunlight. What’s more, vitamin D’s fat solubility makes it more likely that those who are obese or struggle with food allergies may lack it.

As of 2016, Public Health England recommend that all UK residents use a supplement during autumn and winter.

Your body produces vitamin D in response to sunlight. 20 minutes of direct sunlight on your bare skin per day should be enough. Since this is very difficult to achieve during winter, you may need to obtain your vitamin D via a supplement or fortified food.

Many brands of bread, cereal and soy products are fortified. A good vitamin D supplement, however, is the best way to ensure that you receive a sufficient daily amount.

Magnesium: Deficiency and Sources

Magnesium has some of the same health effects as calcium. It helps to build and maintain strong bones and teeth, plays a vital role in muscle relaxation, facilitates communication between nerves and muscles, activates hundreds of enzymes with numerous functions, and helps with metabolism.

If you suffer from magnesium deficiency, you may experience muscle spasms, muscle cramps and involuntary movements. This is because your muscles are in a permanent state of contraction – including your heart muscle, which leads to irregular or fast heart rate.

You may also struggle with weak bones and bone fractures, irritability, anxiety and impaired cognitive function. Since magnesium play such a large role in so many bodily functions, the other symptoms of a magnesium shortage are still poorly understood.

Those who consume plenty of dark coloured sodas may be magnesium deficient, as the phosphates they contain bind to magnesium in the digestive tract, making it unavailable for use. Excessive stress and intake of caffeinated, diuretic drinks also contribute.

If you consume significant amounts of sugar, you may also be magnesium deficient, as researchers have found that sugar and the insulin it triggers increase the amount of magnesium excreted in your urine. Seniors’ bodies also seem less efficient at absorbing it.

The depletion of magnesium from our soil has led many experts to wonder whether it is possible to get sufficient magnesium from our diets. As with calcium, you must obtain it from plant sources, as your body tends not to store the magnesium found in milk.

Spinach, Swiss chard, potato with skin, and okra are good vegetables, especially if you can find organic varieties. Soya products are particularly nutrient-rich, with edamame, tempeh, soya nuts and tofu leading the pack. Other pulses like peas and lentils are great. Brazil nuts, sunflower seeds, almonds, pine nuts and cashews are healthy treats.

Quinoa also contains some magnesium, if you want to make a grain bowl. Eat as many of these as possible, as the amount of magnesium in each plant source may have been reduced due to poor soil.

Iron: Deficiency and Sources


Your body uses iron to produce a protein called haemoglobin, which carries oxygen in your blood to all the tissue that needs it. An iron deficiency is called anaemia.

The most common symptoms of iron deficiency are extreme fatigue, weakness and dizziness, which signal that many cells throughout the body are struggling without oxygen. A tingling feeling, especially in your legs, is the normal sign that your nerves are affected.

Pale skin and cold extremities, such as hands and feet, indicate a lack of sufficient blood flow. When your heart rate accelerates and you start experiencing headaches, you need to see a doctor.

Women who menstruate heavily may need to fill up on iron for a few days a month. Since iron is particularly crucial during times of development and growth, pregnant women and growing children might also fall short of meeting their needs.

If you have a stomach ulcer or some other cause of internal bleeding, you must pay special attention to dietary iron ore supplements. The same holds for those with coeliac disease.

Sprinkle pumpkin, sesame, sunflower and flax seeds on everything. Cashews and pine nuts are also good. Spinach, turnip greens and Swiss chard are the green vegetable stars. Lentils, white beans and soya products contain some iron too.

Stock up on whole grains like quinoa and oatmeal. If you eat meat – which you should keep to a minimum because of its acidic effects – you can obtain it from beef, liver, chicken and oysters.

Skip Refined Processed Food for Better Health

If you eat a lot of processed bleached flour, refined sugar, refined salt and products that contain plenty of these, you are an ideal candidate for nutritional deficiencies because none of these foods contain many nutrients. That is the tragedy of our 21st-century diet; it contains plenty of food but precious few nutrients!

One product you may be interested in is Maximum Vibrance. A green superfood powder, it contains mostly concentrated alkalising vegetables and fruits and is packed with antioxidants, vitamins and minerals.

There are over 120 ingredients in total, with each serving yielding 20g of plant protein and 1,000 i.u. of vitamin D from lichen oil (250% of your RDA). Maximum Vibrance also boasts 25 billion probiotics from 12 different strains, 10% of your daily calcium and magnesium, and 50% of your daily iron.

Insofar as any one product can be termed an all-in-one, Maximum Vibrance certainly fits the bill.

Conclusion

Some people fall short of nutrients due to their unhealthy diets, others because of unusual dietary choices, and others still owing to health conditions that are becoming relatively common.

The aim, as ever, should be to eat good natural food – plenty of leafy green vegetables, nuts and seeds, as well as weekly servings of fatty fish for their omega-3 content.

Follow a sensible eating plan and you’ll avoid the nutritional deficiencies which affect so many. When it’s sufficiently packed vitamins, minerals and antioxidants, food really is the best medicine!

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