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      • Natural Health Guide
      • Natural Health Guide Home
        • Herbs & Superfood Reference A-Z
          • By Common Name
          • a b c d e f g h i j k l m n o p q r s t v w x y z
            • Acai Berry
            • Activated Charcoal
            • Agar Agar
            • Agaricus
            • Agave
            • Agnus castus
            • Agrimony
            • Alfalfa
            • Almond
            • Aloe Vera
            • Amaranth
            • Amla
            • Andrographis paniculata
            • Antrodia
            • Apple
            • Apricot
            • Argan
            • Arjuna
            • Arnica
            • Aronia Berries
            • Artichoke
            • Ashoka
            • Ashwagandha
            • Astragalus
            • Avena sativa
            • Avocado
            • Bala
            • Banana
            • Baobab
            • Barberry
            • Barley Grass
            • Basil
            • Beans
            • Bearberry
            • Bee Pollen
            • Beetroot
            • Benzoin
            • Bergamot
            • Bilberry
            • Black Cohosh
            • Black Haw
            • Black Pepper
            • Black Storax
            • Black Walnut
            • Bladderwrack
            • Blessed Thistle
            • Blueberry
            • Boneset
            • Borage / Starflower
            • Brahmi
            • Brazil Nut
            • Broccoli
            • Buchu
            • Buckwheat
            • Bulgur Wheat
            • Burdock Root
            • Butterbur
            • Cacao
            • Camu Camu
            • Cardamom
            • Carob
            • Cascara Sagrada
            • Cashew Nut
            • Catnip
            • Cat's Claw
            • Catuaba
            • Cayenne
            • C60 - Carbon 60
            • Cedarwood
            • Celery Seed
            • Centaury
            • Chaga Mushroom
            • Chamomile
            • Chia Seed
            • Chickpea
            • Chickweed
            • Chlorella
            • Chuchuhuasi
            • Cinnamon
            • Citronella
            • Clary Sage
            • Clavohuasca
            • Cleavers
            • Cloves
            • Coconut
            • Cola Nut
            • Coltsfoot
            • Comfrey
            • Copal
            • Cordyceps
            • Coriander
            • Corn Silk
            • Couch Grass
            • Cramp Bark
            • Crystal Deodorant Stone
            • Damiana
            • Dandelion
            • Devil's Claw
            • Dong Quai
            • Dragon's Blood
            • Dulse
            • Echinacea
            • Einkorn
            • Elderberry / Elderflower
            • Elecampane
            • Elemi
            • Eucalyptus
            • Evening Primrose
            • Eyebright
            • Fennel
            • Fenugreek
            • Feverfew
            • Flaxseed
            • Fo-Ti
            • Frankincense
            • Freekeh
            • Gentian
            • Geranium
            • Ginger
            • Ginkgo Biloba
            • Goji Berry
            • Goldenrod
            • Goldenseal
            • Gotu Kola
            • Grapefruit
            • Grapeseed
            • Greek Jasmine
            • Greek Rose
            • Green Tea
            • Guarana
            • Guayusa
            • Guduchi
            • Guggul
            • Gutweed Seaweed
            • Gymnema
            • Gynostemma
            • Hawthorn Berries
            • Hemp
            • Hibiscus
            • Honey Mushroom
            • Hoodia Gordonii
            • Horny Goat Weed
            • Horsetail
            • Hyssop
            • Icelandic Moss
            • Irish Moss
            • Jasmine
            • Jojoba
            • Juniper Berry
            • Kelp
            • Korean Ginseng
            • Lady's Mantle
            • Lavender
            • Lemon
            • Lemon Balm
            • Lemongrass
            • Lemon verbena
            • Lentils
            • Lime Flower
            • Lion's Mane Mushroom
            • Liquorice
            • Lucuma
            • Lupine
            • Maca
            • Macadamia
            • Maitake Mushroom
            • Mandarin
            • Manjistha
            • Maple Syrup
            • Marigold
            • Marjoram
            • Marshmallow
            • Meadowsweet
            • Mesima Mushroom
            • Milk Thistle
            • Millet
            • Mistletoe
            • Moringa
            • Motherwort
            • MSM Powder
            • Mucuna pruriens
            • Mugwort
            • Muira Puama
            • Mullein
            • Mung Beans
            • Myrrh
            • Myrtle
            • Neem
            • Neroli
            • Nettle
            • Noni
            • Oat Grass
            • Olive
            • Opoponax
            • Oyster Mushroom
            • Palo Santo
            • Papaya / Papaya Seed
            • Passion Flower
            • Pata de Vaca
            • Patchouli
            • Pau D'Arco
            • Pea
            • Peach Kernel
            • Peanut
            • Pepper Dulse
            • Peppermint
            • Pine
            • Pistachio
            • Plantain
            • Pomegranate
            • Popping Corn
            • Prunes
            • Psyllium
            • Pumpkin Seed
            • Purple Corn
            • Quebra Pedra
            • Quinoa
            • Raspberry
            • Red Clover
            • Rehmannia
            • Reishi Mushroom
            • Rhodiola rosea
            • Rice
            • Rooibos
            • Rose
            • Rosehip
            • Rosemary
            • Safflower
            • Sage
            • Salt
            • Sandalwood
            • Sandarac
            • Sargassum Seaweed
            • Sarsaparilla
            • Sassafras
            • Saw Palmetto
            • Schisandra
            • Sea Buckthorn
            • Sea Lettuce
            • Sea Spaghetti
            • Senna
            • Shatavari
            • Shea
            • Shiitake
            • Shilajit
            • Siberian Ginseng
            • Skullcap
            • Slippery Elm
            • Snow Fungus
            • Soursop / Graviola
            • Spinach
            • Spirulina
            • Stevia
            • St John's Wort
            • Suma root
            • Sunflower Seeds
            • Sweet Violet
            • Tayuya
            • Tea Tree
            • Teff
            • Thyme
            • Tongkat Ali
            • Tribulus terrestris
            • Triphala
            • Tulsi
            • Turkey Tail Mushroom
            • Turmeric
            • Valerian
            • Vanilla
            • Vervain
            • Vetivert
            • Wakame
            • Walnut
            • Watermelon
            • Wheatgerm
            • Wheatgrass
            • White Mulberry
            • White Sage
            • White Willow Bark
            • Wild Cherry
            • Wild Lettuce
            • Wild Yam
            • Witch Hazel
            • Wood Ear Mushroom
            • Wormwood
            • Xylitol
            • Yacon
            • Yarrow
            • Yellow Dock
            • Yerba Mate
            • Ylang Ylang
            • Zhu Ling Mushroom
          • By Latin Name
          • a b c d e f g h i j l m n o p r s t u v w x z
            • Achillea millefolium
            • Actaea Racemosa
            • Adansonia digitata
            • Agaricus blazei
            • Agathosma betulina
            • Agave tequilana
            • Agrimonia eupatoria
            • Alchemilla vulgaris
            • Aloe Barbadensis Miller
            • Aloysia citrodora
            • Althaea afficinalis
            • Amaranthus
            • Andrographis paniculata
            • Andropogon Zizanioides
            • Angelica sinensis
            • Annona muricata
            • Apium graveolens
            • Arachis hypogaea
            • Arctium lappa
            • Arctostaphylos Uva-Ursi
            • Argania
            • Armillaria mellea
            • Arnica Montana
            • Aronia melanocarpa
            • Artemisia absinthum
            • Artemisia Vulgaris
            • Arthrospira platensis, and Arthrospira maxima
            • Aspalathus linearis
            • Asparagus racemosus
            • Asphaltum punjabianum
            • Astragalus membranaceus
            • Auricularia auricula-judae
            • Avena Sativa
            • Azhadiracta indica
            • Bacopa monniera
            • Berberis vulgaris
            • Bertholletia excelsa
            • Beta vulgaris
            • Borago officinalis
            • Boswellia
            • Brassica oleracea
            • Bursera graveolens
            • Calendula officinalis
            • Camellia sinensis
            • Cananga odorata
            • Canarium luzonicum
            • Cannabis Sativa
            • Capsicum annuum
            • Carica papaya
            • Carthamus tinctorius
            • Cayaponia tayuya
            • Centaurium erythraea
            • Ceratonia siliqua
            • Cetraria islandica
            • Chenopodium Quinoa
            • Chlorella vulgaris
            • Chondrus crispus
            • Cicer Arietinum
            • Cinnamon zeylanicum
            • Citrullus lanatus
            • Citrus aurantium
            • Citrus bergamia
            • Citrus Limonum
            • Citrus Nobilis
            • Citrus paradisi
            • Cnicus benedictus
            • Cocos nucifera
            • Cola nitida
            • Commiphora myrrha
            • Commiphora wightii
            • Cordyceps sinensis
            • Coriandrum sativum
            • Crataegus laevigata
            • Cucurbita pepo
            • Curcuma longa
            • Cyanococcus
            • Cymbopogon flexuosus
            • Cymbopogon nardus
            • Cynara scolymus
            • Daemomorops draco
            • Dioscorea villosa
            • Echinacea Purpurea
            • Elettaria cardamomum
            • Eleutherococcus Senticosus
            • Elymus Repens
            • Emblica officinalis, Terminalia bellirica, Terminalia chebula
            • Epimedium sagittatum
            • Equisetum arvense
            • Eragrostis tef
            • Erythroxylum catuaba
            • Eucalyptus globulus
            • Eupatorium perfoliatum
            • Euphrasia
            • Eurycoma longifolia
            • Euterpe oleracea
            • Fagopyrum Esculentum
            • Filipendula ulmaria
            • Foeniculum vulgare
            • Fucus vesiculosus
            • Galium aparine
            • Ganoderma lucidum
            • Gentiana
            • Ginkgo biloba, Salisburia adiantifolia, Salisburia macrophylla
            • Glycyrrhiza glabra
            • Gracilaria
            • Gymnema sylvestre
            • Gynostemma pentaphyllum
            • Hamamelis virginiana
            • Harpagophytum procumbens
            • Helianthus annuus
            • Hericium erinaceus
            • Hibiscus sabdariffa
            • Himanthalia elongata
            • Hippophae rhamnoides
            • Hoodia Gordonii
            • Hordeum vulgare L
            • Hydrastis canadensis
            • Hydrocotyle asiatica
            • Hypericum perforatum
            • Hyssopus officinalis
            • Ilex guayusa
            • Ilex paraguariensis
            • Inonotus obliquus
            • Inula helenium
            • Jasminum
            • Juglans nigra
            • Juglans Regia
            • Juniperus communis
            • Juniperus virginiana
            • Lactuca virosa
            • Laminara digitata
            • Lavandula angustifolia
            • Lentinula edodes
            • Leonurus cardiaca
            • Lepidium meyenii
            • Linum Usitatissimum
            • Liquidambar orientalis
            • Lupinus
            • Lycium barbarum
            • Macadamia integrifolia
            • Malus domestica
            • Matricaria Chamomilla
            • Maytenus laevis
            • Medicago Sativa
            • Melaleuca alternifolia
            • Melissa officinalis
            • Mentha × piperita
            • Morinda citrifolia
            • Moringa oleifera
            • Morus alba
            • Musa
            • Mycaria dubia
            • Myrtus Communis
            • Nepeta cataria
            • Ocimum basilicum
            • Ocimum tenuiflorum
            • Oenothera biennis
            • Origanum marjorana
            • Oryza sativa
            • Osmundea pinnatifida
            • Palmaria palmata
            • Panax Ginseng
            • Panicum miliaceum
            • Passiflora incarnate
            • Paullinia Cupana
            • Pelargonium graveolens
            • Persea americana
            • Petasites
            • Phaseolus
            • Phellinus Linteus
            • Phyllanthus emblica
            • Phyllanthus niruri
            • Pinus sylvestris
            • Piper nigrum
            • Pistacia vera
            • Pisum sativum L.
            • Plantago major
            • Plantago ovata
            • Pleurotus ostreatus
            • Pogostemon cablin
            • Polygonum multiflorum
            • Polyporus umbellatus
            • Pouteria Lucuma
            • Prunis dulcis
            • Prunus armeniaca
            • Prunus Domestica
            • Prunus persica
            • Prunus serotina
            • Ptychopetalum
            • Rehmannia glutinosa
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    Why We Need Magnesium (What Happens When We Don't Have Enough?)

    Vivien Allred 04 June 2018
    Health
    Herbs
    Magnesium in food

    Known as ‘nature’s tranquilizer’, due to its calming and relaxing properties, magnesium has been found to benefit many health conditions and symptoms, from insomnia to restless leg syndrome. Due to our modern lifestyles, stress levels and soil quality, magnesium deficiency is very common. You may have experienced symptoms of low levels such as eye twitches, insomnia and chocolate cravings, all of which tend to get worse during times of stress. Magnesium, along with vitamin C, zinc, B vitamins and calcium are all commonly depleted during times of stress, as our body quickly burns through them, in order to try and cope with increased demands.

    Energy production

    Without magnesium we could not produce energy and our muscles would be in a permanent state of contraction, preventing us from moving. It plays a vital role in the reactions that generate and use Adenosine Triphosphate (ATP), the fundamental unit of energy within the body’s cells. Many of the functions carried out by cells require ATP to provide the energy for the action such as muscle contraction, protein synthesis, cell reproduction and transport of substances across the cell barrier. Without the presence of sufficient magnesium, the food that we eat and the air that we breathe could not be turned into ATP by our mitochondria (the energy powerhouses of our cells).

    Insulin sensitivity

    Higher insulin and blood sugar levels are often observed in people with low plasma magnesium levels. Magnesium has been shown in studies to improve blood sugar regulation and improve insulin sensitivity, therefore it may be an important factor in conditions such as hyperglycemia, insulin resistance, PCOS and type 2 diabetes. Magnesium and insulin work together, without magnesium our pancreas won’t secrete enough insulin, or the insulin it secretes won’t be efficient enough to control our blood sugar levels. Imbalanced blood sugar levels can lead to symptoms such as cravings, fatigue, dizziness, insomnia, mood swings and excess belly fat.

    Stress and anxiety

    As I previously mentioned, magnesium has calming and relaxing properties and can therefore help to lower stress hormones that may trigger anxiety and feelings of burnout. It is a cofactor in the conversion of glutamate (an excitatory neurotransmitter) into GABA (a calming, inhibitory neurotransmitter). This helps to reduce mental over-excitation and instead helps to induce relaxation and sleep. Think of GABA as putting the brakes on mental activity. The correlation between magnesium and anxiety is so strong that researchers can intentionally induce anxiety in lab animals, by depriving them of magnesium! Low GABA is associated with many stress related disorders such as obsessive compulsive disorder (OCD), generalised anxiety and panic attacks. Tight muscles don’t just make you feel tense, they actually trigger the sympathetic nervous system response (fight or flight mode) which releases the stress hormones cortisol and adrenaline. Magnesium helps to combat this by directly lowering the stress hormone levels and relaxing the tense muscles.

    Reducing muscle cramps

    This relaxant mineral has an opposite effect to calcium, which causes contraction of muscles. Magnesium can benefit individuals suffering with muscle cramps, spasms and pain in different areas of the body. The digestive tract can be benefitted by magnesium, especially in conditions such as irritable bowel syndrome (IBS), where intestinal spasms and gas are often present. It can also help relieve constipation, by helping relax the colon and draw water into the intestines, hydrating the stool and making it easier to pass. Magnesium is also helpful in several different ways for women suffering with pre-menstrual syndrome (PMS). It can help to alleviate pelvic pain, cramps, mood swings, anxiety, cravings, insomnia and menstrual migraines!

    Bone health

    Everyone knows about the role calcium plays in developing strong, healthy bones, however magnesium is often forgotten about, even though it is a huge factor for bone health. Did you know that having adequate magnesium levels is essential for absorption and metabolism of calcium? It is also needed for the conversion of vitamin D (another major bone supportive nutrient) into its active form. Even mild magnesium deficiency is reported to be a leading risk factor for osteoporosis. Calcium supplementation if you are dealing with a magnesium deficiency, can lead to calcium deposition in soft tissue, such as the joints, where it can promote arthritis, or in the kidney, contributing to kidney stones.

    A Magnesium Rich Diet

    Dark leafy green vegetables, nuts, seeds, legumes, mung beans, wild rice, salmon and cacao are all great dietary sources of magnesium, that you should aim to include in your diet on a daily basis. To reach the recommended daily dose of magnesium you may also need to include supplemental products into your lifestyle, especially if you are going through a stressful period. I love to recommend Epsom salt baths 2-3 times a week, as a way to obtain magnesium sulphate through the skin. I have found it to be very helpful for individuals dealing with fatigue, insomnia and poor recovery from exercise. Using a magnesium oil spray on targeted areas can also provide relief for menstrual, digestive, arthritic and post-workout pain. These two methods also bypass the digestive system, therefore may be more effective than oral supplementation for individuals with gastrointestinal issues such as diarrhoea, malabsorption or general poor digestion. Oral supplementation is generally safe for most people, however always speak to your health care provider if you are taking medication. A dose of 200-500mg per day, in divided doses, is a good place to start if you are dealing with any of the health conditions mentioned in this article. There are many different types of magnesium however I always recommend avoiding magnesium oxide, as this has a strong laxative effect and isn’t well absorbed.

    Magnesium Citrate

    Beneficial for individuals suffering with constipation, due to its mild laxative effect. Easily absorbed, therefore ideal for those with poor digestion and absorption, such as the elderly. Take in divided doses or lower your dose if stools become loose.

    Magnesium Glycinate

    This form is great for individuals with insomnia and anxiety as the magnesium is bound to the amino acid glycine. Glycine is beneficial for calming the Nervous system and supporting cognitive function. Magnesium glycinate is easily absorbed, especially at higher doses, as it doesn’t tend to cause digestive issues.

    Magnesium Malate

    May be beneficial for individuals with muscle pains, myalgic encephalomyelitis (M.E), chronic fatigue syndrome (CFS) and other conditions involved in energy production and mitochondrial health. Malic acid, which is the compound bound to the magnesium, is believed to help with muscle performance, reduced fatigue after exercise, and improved mental focus. It is an essential component in the Krebs cycle (a key part of energy production within the mitochondria.)

    As always, please aim to include the magnesium rich foods in your diet before supplementing, as food should always be the first choice. Your body recognises and prefers receiving nutrients from real, whole food, as these foods contain a synergistic ratio of nutrients, which help to prevent any imbalances developing.

    Explore our range of magnesium supplementation here.

    Research

    Magnesium Intake and Risk of Type 2 Diabetes
    http://care.diabetesjournals.org/content/34/9/2116

    Hypomagnesemia in Type 2 Diabetes: A Vicious Circle?
    http://diabetes.diabetesjournals.org/content/65/1/3

    Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198864/

    Magnesium
    http://lpi.oregonstate.edu/mic/minerals/magnesium

    Magnesium fact sheet
    https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

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    Vivien Allred
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    Vivien Allred

    Vivien Allred (Dip Nut CNM, mBANT , CNHC) studied to become a Naturopathic Nutritional Therapist after struggling with her own health issues during early adulthood. She is passionate about her work with women struggling with hormone imbalances and digestive issues, educating them about the healing properties of food and natural remedies. You can find out more about her work at www.vivanaturalhealth.co.uk

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