Articles
Magnesium Citrate vs Magnesium Chelate Premium
You’re probably wondering why we have two different kinds of oral magnesium – the powdered Magnesium Citrate vs Magnesium Chelate Premium. Apart from the fact that some people like powders and others like capsules, there are some subtle differences. Firstly, these two forms of magnesium are both known as “chelates”. In nature, elemental magnesium is always attached to another compound or ‘bonded’ to it – when magnesium is bonded to an organic compound such as an amino acid, it’s known as a chelate. Magnesium citrate is a chelate of magnesium and natural citric acid. Magnesium Chelated Premium is bonded to the amino acid glycine so it could also be called magnesium glycinate. Both these forms of magnesium are superbly absorbed, while some of the other forms are poorly absorbed. Magnesium is responsible for THOUSANDS of biochemical processes in your body, so we can all benefit from more magnesium. It is one of the most important minerals we can take, and it is also one of the safest. It is the 5th most common dietary mineral, and the second most common electrolyte in the body. Here are some of magnesium’s key roles: Energy production Nerve transmission Bone formation Heart rhythm Muscle contraction Blood sugar control Getting too little magnesium can cause health problems, including difficulty falling asleep, anxiety and fatigue. Of greater concern, long term magnesium deficiency has been linked to chronic health conditions such as diabetes and cancer. Getting enough magnesium through diet or supplementation can potentially cure, alleviate or prevent many common health issues. Here’s where magnesium can make a massive difference to your life, if you struggle with any of these areas: Insomnia – especially if diabetic (type 1 or 2) – improves sleep quality Headaches and migraines – very effective at alleviating/eliminating them Constipation – excellent treatment for this condition Anxiety – very effective if deficient Cramps – prevents and treats cramp of all kinds Joint pain – beneficial if deficient Weight loss – evidence suggests it balances blood sugar and therefore facilitates weight loss There are dozens of kinds of magnesium, but we stock three for their excellent properties: Magnesium Citrate Powder (powder) – very good for constipation, cramps, good absorption, safety, Chelated Magnesium Premium (capsules) – bonded to glycine noted for it’s calming effects especially if anxious Luxury Bath Salts – magnesium sulphate and sea salts to put into your bath or a foot bath, well absorbed through the skin for a calming effect, relaxation and sleep plus all the other beneficial properties of magnesium Sometimes it’s good to get magnesium any which way you can, and you may need it orally and topically to get enough. Magnesium is also vital for calcium absorption into the bone (BUT even more so is Vitamin D3 & Vitamin K2, so take these 3 TOGETHER for strong bones). Things which interfere with the uptake of magnesium: Proton Pump Inhibitors (PPIs) or antacids and medication for ulcers, gastritis, reflux, GERD etc. These severely inhibit magnesium, and if you are on any of these you need to aggressively address a magnesium deficiency – perhaps with several forms of magnesium, especially if you find you are suffering from headaches or insomnia. Low vitamin D status contributes to magnesium deficiency by reducing magnesium absorption. In turn, magnesium deficiency has been shown to reduce the effectiveness of vitamin D in performing some of its roles. Clearly these two MUST go together – and when taking vitamin D, vitamin K2 is paramount. Too much zinc can interfere with magnesium uptake – don’t overdo the zinc Too little protein from animal products in the diet (you should get more than 50 grams a day) can contribute to an inability to both absorb and retain magnesium. You need to get enough animal protein daily to make the most of your magnesium. We hope this has helped you! A great “strong bones, strong heart” formula then would be the following: 1. Magnesium Chelate Premium (or one of the other kinds of magnesium mentioned above) 2. Vitamin D3 – 1 per day anytime 3. Vitamin K2 Premium – 1 per day anytime (100ug MK-7) 4. Our Pure Hydrolysed Collagen powder – 2 tablespoons per day Add in one or more of the other magnesium forms to make sure you get enough magnesium – it is generally poorly absorbed, so we have to work hard at getting enough from our diets (mainly leafy greens), supplements and topical application. Go to our shop here for all these specialised supplements.
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The Case for fibre
There are 2 schools of thought about fibre, but let’s be clear – the human body is designed to use fibre. The more healthy fibre you get in your diet, the better your digestive system functions. BUT it must be HEALTHY fibre – not wheat or grain fibre, it should be mostly vegetable fibre. It also maintains a steady WEIGHT, maintains healthy CHOLESTEROL levels and keeps you REGULAR. Like so many other health issues, it all comes back to your gut. The health of your gut affects everything from your immune system to your moods. Poor diets have little fibre, are inflammatory and are full of processed food and sugar. If you don’t get enough fibre, you won’t have enough “food” to feed the healthy bacteria in the gut – it’s their favourite food. And this is KEY to good health. Healthy gut bacteria is everything. Our digestive enzymes can’t break down the vegetable fibre, so it intact as it moves through the digestive tract. And as it travels, the healthy microbes in our gut feed off the fibre’s vitamins, nutrients, and short-chain fatty acids (SCFAs). Too little fibre will starve these microbes, some die off, others end up eating the mucus lining of the digestive wall, and it becomes permeable, known as Leaky Gut Syndrome. This makes you more prone to infection as well. This weakens the immune system, a large part of which depend on these microbes, the body becomes inflamed and we are more susceptible to illness and obesity. How Much? Pretty well as much as you can because we just don’t get enough. Fibre-rich foods are a good start. Researchers have found in humans that the balance of bacteria in the gut can quickly change for the worse as soon you stop getting enough fibre. In general, women should get at least 30 grams of daily, while men should get at least 38. Some doctors say diabetics need at least 50g a day for good blood sugar control. A low-carb diet is an excellent way to eat, but this also means cutting out grains which are a source of fibre, though a very ‘bad’ source of fibre in that they inflame the intestines, cause weight gain and generally are a bad idea. They also lacerate the sides of the colon and grains themselves lead to Leaky Gut Syndrome. And don’t think “whole grains” are any good – they have extremely negative effects that cancel out their so-called benefits, such as the presence of phytic acid, which interferes with the absorption of calcium, copper, iron, magnesium, and zinc. Researchers found our hunter-gatherer ancestors got about 100g or more of fibre daily from roots, berries, leaves, and other plants. A staggering amount. Whatever you do, don’t suddenly introduce massive amounts of fibre – start slowly, and ALWAYS include more water. Anytime you introduce more protein or fibre into the diet, you add more water. Best Sources of Fibre: these are generally vegetables and fruit, nuts, seeds, and in many cases a healthy fibre supplement (but there are good and bad ones here too, so be aware). Good Food Fibre: Avocado Leafy greens Cruciferous vegetables Almonds and other nuts Chia seeds Prebiotic fibre (such as is found in MaxiPrebiotic Berries Adding fibre to your diet is probably the safest way to ensure you get enough. Here are some good ways to do that: Skinny fibre MaxiPrebiotic Herbal Fibre Blend Chia seeds 4-seed mix (All available from our online store at https://sallyanncreed.co.za/shop) Food Serving Fibre (g) VEGETABLES Artichoke, cooked 1 medium 10.3g Asparagus, cooked 6 spears 1.8g Brocolli, cooked ½ cup 2g Brussel sprouts, cooked ½ cup 3g Carrots, raw ½ cup 2.3g Edamame beans, cooked ½ cup 4.3g Peas, green, cooked ½ cup 5.6g Potato/sweet with skin cooked 1 medium 3.3-4.3g Spinach, cooked ½ cup 3.7g FRUIT Avocado ½ cup 6.7g Cherries 20 3.4g Guava 1 fruit 3g Mango ½ fruit 1.7g Orange 1 medium 2.3g Pear 1 medium 5.3g Raspberries/blackberries ½ cup 4-5g WHOLE FOODS, NUTS, SEEDS, SUPPLEMENTS Oats, cooked ¾ cup 2.8-3.5g Beans, cooked ¾ cup 8.6g-13.6g Chickpeas, cooked ¾ cup 5.5g Lentils, cooked ¾ cup 6.2g Chia seeds 1 tbsp 3.7-5g Flaxseeds, ground 1 tbsp 1.9 Nuts ¼ cup 3-4g Seeds ¼ cup 3-3.7g MaxiPrebiotic Tsp serving 5.3g Psyllium Husk 1 tsp 3.2g-4g Ref: Canadian Nutrient File 2015.
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Burning Mouth Syndrome (BMS)
BURNING MOUTH SYNDROME is a distressing condition that is all too common. Your mouth feels as though you have had a big gulp of boiling water and scalded your tongue and lips, gums, palate and/or throat or all of the above. It can appear out of the blue, develop over time or come and go. Some of the conditions which are linked to this include diabetes, allergies, candida overgrowth, acid reflux, thyroid conditions, menopause or medication. It also seems to be not too bad in the morning, and then get worse as the day progresses. Some of the symptoms include: Pain Increased thirst Changes in, or loss of taste Metallic taste in mouth that remains even after eating or brushing teeth Burning sensation in one or more areas of the mouth RISK FACTORS While this can happen spontaneously, some common medical conditions that can cause BMS include: Sjogren’s Syndrome Radiation therapy Chemotherapy Low blood pressure medications Vitamin B deficiency Iron deficiency Acid reflux Diabetes Thyroid problems Fungal infection in the mouth Allergic reactions to dyes, foods, toothpaste, fragrances or environmental elements OTHER RISK FACTORS YOU MIGHT CONSIDER: Being female Postmenopausal Over the age of 50 Dry mouth A recent illness New medication A recent traumatic life event Elevated stress levels Conventional therapy is merely giving salivary replacement products and various drugs, many with side effects. Here are a few things we have found to have helped people we’ve dealt with: VITAMIN B12 UNDER THE TONGUE: one of the main nutrient deficiencies which can cause this is Vitamin B12, and more than 50% of people with BMS had high homocysteine levels due to B12 deficiency. B12 reduces homocysteine, and in most cases will eliminate BMS. In addition to this, make sure you eat more beef, liver, wild-caught salmon, sardines and mackerel to boost your levels. Take B12 for around 8 months, then see how you go without it after that. It will take a little while to work. IRON RICH FOODS: sometimes in addition to a B12 deficiency – or because of low B12 – your iron stores will be low. Don’t ever take iron unless you have a blood test!! Too much iron is more dangerous than too little – but you can eat iron-rich foods like: organic beef liver, grass-fed beef, sardines, and other animal products for heme-iron (the most important one). Non-heme iron although poorly absorbed and not the same as animal-derived iron, can be obtained from spinach, pistachios and raisins. ZINC: a deficiency in zinc is also a cause of BMS, and this deficiency is widespread. Some signs of deficiency are a weak immune system, diarrhoea, allergies, thinning hair, leaky gut and acne. Zinc-rich foods include: pumpkin seeds, grass-fed beef (very nice source), cashews, cocoa powder and kefir.
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