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How Stress Affects Your Magnesium Levels

by Matt Jarosy

How Stress Affects Your Magnesium Levels

One of the questions we get asked is do we neeed more magnesium if we’re stressed? To answer that question, we have to consider how stress works. Stress has a profound effect on the body. The sympathetic nervous system response drives the body into fight and flight at the expense of many other bodily processes. Calcium shuttles into our muscles for contraction and cortisol streams round our body along with adrenaline. Energy stores become liberated and glucose becomes instantly available for our body to burn. This is an amazing response which has allowed our species to survive. If we didn't have cortisol, we wouldn't be able to wake up in the morning. However, this stress response is also very demanding on the body. Stress is a very energy intensive process and magnesium is the major cofactor for energy production. The very energy currency of the body ATP, must always be complexed with magnesium to be active. It's important to remember that magnesium is the fourth most abundant cation in the body and the second most abundant intracellular cation. This means that the majority of magnesium is found within our cells. Cells are where the action is and where most of our energy is required. This is one of the reasons why magnesium status is interversely associated with stress levels, that is to say as stress goes up, magnesium goes down. Both stress and hypomagnesemia potentiate each other’s negative effects. Indeed, hypomagnesemia has been associated with stressful conditions such as photosensitive headaches, fibromyalgia and chronic fatigue. Acute stress has been shown to be associated with increased plasma magnesium levels and increased urinary magnesium excretion which highlights how magnesium responds to stress. Sometimes it can be hard to step back and think about how much stress we experience in a given day. Stress can be physical, such as from exercise, or mental, such as from work or personal relationships. Stressful events, both major and minor, can also take a toll on our magnesium levels. Take a minute to think about all the stressors in your day. You can increase your magnesium through various foods such as fruits, dark chocolate, leafy green vegetables, nuts and seeds (don't forget to soak them!), brown rice and avocados amongst others. You can also get magnesium from water in the form of magnesium chloride or magnesium bicarbonate but typically you will have to make this yourself as most tap water contains very little magnesium. One of the most gentle ways to increase magnesium is to have a bath with magnesium flakes. This is because magnesium can absorbed transdermally, through the skin. When you have a bath with magnesium chloride flakes, you are essentially giving yourself an IV push of magnesium because it's readily absorbed. Baths are also great for relaxation which has a knock-on effect of helping to reduce stress. In terms of supplements, take a look at our magnesium blends here. Each capsule provides 100mg of magnesium per capsule. Don't be fooled by other manufacturers stating 1500mg servings in supplements, they are listing the total weight of the compound (including what the magnesium is chelated too) and not the actual magnesium that is usable. Our magnesium products is also vegan, non-GMO and free from gluten, soya, dairy, artificial colours and flavours. We would recommend trying different forms of magnesium to which one works for you. If you want to learn more about the different forms of magnesium, checkout our comprehensive guide here. References https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316205/?ref=ZwOb90Mpn4WO https://pubmed.ncbi.nlm.nih.gov/29920004/

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Real Vitamin C vs Ascorbic Acid

by Matt Jarosy

Real Vitamin C vs Ascorbic Acid

Since human's chemically isolated vitamin C (ascorbic acid), it has been one of the most widely used compounds on the planet. Vitamin C used to be derived naturally from rose hips but we soon discovered a more cost effective way of developing this vitamin which involved the use of corn. To create a concentrated form of vitamin C using corn takes a lot more processing than you might think. Melanie Werner describes the production of ascorbic acid in her book about the food industry. 'It starts not with corn kernels or even corn starch but with sorbitol, a sugar alcohol found naturally in fruit and made commercially by cleaving apart and rearranging corn molecules with enzymes and a hydrogenation process. Once you have sorbitol, fermentation starts, a process that tends to muck up surrounding air less than chemical synthesis (although it's been known to cause problems with water pollution). The fermentation is done with bacteria, which enable more molecular arrangement, turning sorbitol into sorbose. Then another fermentation step, this one usually with a genetically modified bacteria, turns sorbose into something called 2-ketogluconic acid. After that, 2-ketogluconic acid is treated with hydrochloric acid to form crude ascorbic acid. Once this is filtered, it is purified and milled into a fine white powder. It is then ready to be shipped off as finished ascorbic acid, mixed with other nutrients and added to your corn flakes'. The question is, does our body recognise this synthetic, albeit 'chemically correct' form of vitamin C the same as what we find in nature? It is easy to associate chemical names of vitamins (like ascorbic acid) with the vitamin as a whole but the reality is usually very different. Vitamins are more than just chemical structures, in nature they are found with a variety of cofactors like bioflavonoids that aid assimilation. One of the problems with taking synthetic ascorbic acid, or indeed ascorbate forms of minerals is that they inhibit a key enzyme in the body known as ferroxidase. The activity of ferroxidase plays a key role in our iron regulation and therefore taking anything that inhibits this pathway may contribute to iron dysregulation in the body. We believe that vitamin C should always be in its wholefood form as nature intended. Next week we have our natural vitamin C supplement launching, derived solely from organic camu camu berries. These berries contain one of the highest concentrations of vitamin C on the planet and really pack a punch in the antioxidant department. References https://pubmed.ncbi.nlm.nih.gov/1717196/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296744/

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The different types of magnesium in health

by Matt Jarosy

The Different Forms of Magnesium: Your Comprehensive Guide

Do you often feel run down and stressed? Are you having trouble sleeping at night? If so, you might be a little low on magnesium. Magnesium is a mineral that is essential for human health, and it plays a role in many important bodily functions. Unfortunately, many people are not getting enough magnesium in their diets. In this blog post, we will discuss the different forms of magnesium and their individual benefits. One of the more confusing aspects of magnesium supplements is that manufacturers will often advertise the total weight of the product as magnesium. For example, let's take a 500mg capsule of magnesium glycinate. Not all of this is pure magnesium, the majority of the product is actually what it is bound to, in this case glycine. Only a small percentage is usable magnesium. This is because magnesium needs to be bound to something to be absorbed by the body, otherwise it would get broken down quickly in your stomach acid before it can be absorbed. Here at ELIVIDE, we always list the net magnesium on our supplements so you know exactly how much magnesium you are getting. So without furtheado, what are the different types of magnesium? Magnesium oxide: This form of magnesium is the most common and it is also the cheapest. It is made by combining magnesium and oxide. It has a high amount of magnesium but It is not very well absorbed by the body as it is an inorganic chelate. Inorganic chelates are not as easily absorbed by the body compared to organic chelates. Magnesium carbonate is another inorganic form of magnesium. Magnesium citrate: This form of magnesium is more expensive than magnesium oxide and it is better absorbed by your body. However, magnesium citrate tends to have the most laxative effect. Magnesium citrate is magnesium bound to citric acid, however too much citric acid can interfere with copper metabolism so we would suggest avoiding this form. Magnesium chloride: This form of magnesium is often used in liquid forms of magnesium such as a mineral drops, made by combing magnesium and chloride. This can be a gentle way to introduce yourself to magnesium and it has a relatively high bioavailability. Magnesium glycinate: This form of magnesium is considered one of the most gentle forms of magnesium made by combining magnesium to the amino acid glycine. Glycine tends to be relaxing on its own so magnesium glycinate can be a great option for sleep. Magnesium glycinate has a high bioavability due to the protection of the glycine. Find out more about our magnesium glycinate here.  Magnesium malate: This form of magnesium is made by combining magnesium to malic acid. Malate is a compound that is naturally found in fruits and it can increase energy production in cells. This makes magnesium malate a great option for people with fatigue but many people find it helps them sleep too. Find out more about our magnesium malate here. Magnesium orotate: This form of magnesium is made by combining magnesium to orotic acid. Orotic acid is a nucleotide that is naturally found in the body and it helps with magnesium absorption. This form of magnesium is sometimes used by athletes as it can help with energy production. Magnesium threonate: Threonate is a relatively new form of magnesium and it is made by combining magnesium to L-threonate. This form of magnesium is thought to cross the blood brain barrier more effectively which means it may be helpful for cognitive function, however its important to note that all magnesium crosses the blood brain barrier. Magnesium sulphate: You might know this one from Epsom salt, this form of magnesium is made by combining sulphur and magnesium. It is often used in baths as it can be absorbed through the skin. So which form of magnesium should you take? We would recommend trying different forms of magnesium to find the form that works for you. If you're just starting out with magnesium, trandermal magnesium can be gentle way to introduce your body to this important mineral. It's important to note that magnesium is a key electrolyte alongside potassium, sodium and calcium. If you increase magnesium, don't forget to increase your other elecolytes too. This way you won't upset the delicate balance of elecrolytes in the body.

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The Implications of Low Magnesium On The Body

by Matt Jarosy

The Implications of Low Magnesium On The Body

We’ve all seen the posts about how important magnesium is, it needs no introduction. A mineral essential to combat stress. We know that it’s involved in hundreds of enzymes but what really are the implications of long term low magnesium intake? How does it manifest in the body? In this post, we will explore how it impacts key systems. Cardiovascular system The heart needs a constant source of energy to keep its electrical activity going and that means magnesium. Magnesium is intimately related to calcium, the latter allowing contraction and magnesium allowing relaxation. When there’s low magnesium, calcium can become deregulated which increases chance of deposits in the arteries. As calcium levels rise, arterial vasospasms and constriction increase which raises blood pressure. Deficiency of magnesium can significantly reduce the membrane potential polarisation through sodium and calcium accumulation. This means low magnesium is linked to things like arrhythmias. Inflammation & immune response Low magnesium means glutathione (a major antioxidant) production becomes impaired which in turn promotes calcium accumulation. Furthermore, inflammatory cytokines (proteins involved in immune response) and interleukins become raised whic promote an inflammatory response and damage to the endothelial wall. Immune cells will not be able to function optimally without adequate magnesium, for example against viruses and subsequently this increases activation of Epstein Barr (EBV). Conversion pathways Low magnesium means key conversions in the body become impaired. One of these includes vitamin or hormone D. Vitamin D will not be able to cycle between its binding sites from inactive to active without sufficient magnesium. As vitamin D is an acute phase reaction in its storage form, that means the body will not be able to switch on its conversion during high stress situations such as during infection. Liver detoxification The liver consumes an incredible amount of energy (ATP). Low magnesium reduces the liver's ability to conjugate toxins and excrete them through ATP synthase impairment. Low magnesium is almost always found in non-alcohol liver disease. Magnesium protects against bile duct ligation-induced liver injury. References https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783146/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852744/ https://pubmed.ncbi.nlm.nih.gov/24896250/ https://pubmed.ncbi.nlm.nih.gov/31807559/ https://pubmed.ncbi.nlm.nih.gov/25048990/ https://pubmed.ncbi.nlm.nih.gov/29480918/

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The Many Functions of Taurine, a Sulphur Containing Amino Acid

by Matt Jarosy

The Many Functions of Taurine, a Sulphur Containing Amino Acid

Have you ever heard of taurine before? Like many people, you may not be familiar with this compound. Taurine is an amino sulfonic acid, but it is often referred to as an amino acid. It is found in the tissues of all animals, including humans. In fact, taurine is the most abundant free amino acid in the human body. It is highest in the brain and heart, followed by the muscles. Taurine is also found in breast milk. Unlike many other amino acids, taurine is not used to build new tissues. Instead, it's considered a conditionally essential amino acid, meaning it becomes essential only in times of illness and stress. You can synthesise taurine from cysteine and methionine, but the process is very inefficient. Taurine is only found in animal sources such as eggs, beef, turkey & shellfish. If you are following a plant based diet, you might find yourself deficient in this sulphur containing amino acid. Now you might be thinking, isn't taurine adding to energy drinks? The reason taurine is sometimes added here is because it can improve mental focus and physical performance. And don't worry, taurine isn't from bull urine as many people think, although the name 'taurine' comes from the latin word for bull or ox, 'taurus'. Taurine has a number of important functions in the body. It helps to regulate heartbeat, muscle contraction, and cell volume. It also plays a role in calcium signalling, which is important for proper nerve and brain function along with magnesium utilisation. Here's a list of more specific functions: Aiding magnesium utilisation Liver copper metabolism Retinol absorption Supports healthy estrogen detoxification Cholesterol control Maintaining proper hydration and electrolyte balance in your cells Forming bile salts (which play an important role in digestion) Central nervous system neuromodulation Regulating calcium binding and transport Insulin sensitivity Protecting mitochondria from reactive oxygen species  Taurine is often taken before bed due to its central nervous system neuromodulation. It faciliatates GABA receptors which is a neurotransmitter that has a calming effect on the brain and nervous system whilst reducing the negative effects of glutamate (which is excitatory). Taurine may promote deeper sleep because of this. That being said, many people like to take taurine in the morning to help start their day. Our magnesium taurate supplement contains around 400mg of taurine, however many people take more, especially athletes or people who are highly active. If you do take more, we recommend keeping it under 3000mg a day. While taurine has a number of benefits, there are also some potential side effects to be aware of. When taken in large doses, taurine can cause dizziness and upset stomach but this is likely only to occur in the very high dosages. It can also interact with some medications, so if you are taking any be sure to speak with a healthcare professional before adding taurine to your diet. References Review: taurine: a "very essential" amino acid Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview The Role of Taurine in Mitochondria Health: More Than Just an Antioxidant

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What Is Iodine? The Halogen Inside Each Of Your Cells

by Matt Jarosy

What Is Iodine? The Halogen Inside Each Of Your Cells

In conjuction with the release of our latest supplement, we wanted to talk a little bit more about Iodine. Our new organic seaweed blend contains 346ug of wholefood iodine which equates to 230% of the RNI (reference nutrient intake), but why do we need it? and what really is iodine? Bernard courtois was the man who first discovered iodine which is a halogen if you're looking at the periodic table. He was originally making gunpowder from potassium and sodium but accidentally added too much sulphuric acid to seaweed ash and observed a distinct purple colour. This was the birth of iodine ('iodes' in greek means violet-coloured).  There are naturally occurring non-radioactive and radioactive iodine forms. Radioactive iodine has uses in medicine to diagnose and treat certain conditions whereas natural forms come in many sources like seaweed.  In human health iodine is often misunderstood. It is a micronutrient that is found in each of your cells but is a relatively rare earth element ranking 62. It is typically concentrated in sea organisms such as seaweed which means the further inland you go, the further you get away from iodine and the more prevalent iodine deficiency becomes. This is highlighted by what was known as 'the goilter belt' (areas within Great Lakes, Appalachian, and Northwestern U.S. regions etc) which had high prevalences of iodine deficiency. Goiter is an enlarged thyroid gland; when a gland doesn’t get what it needs, it typically increases its surface area in an attempt to find more of its missing micronutrient, in this case iodine. In order to combat the epidemic of goiter happening worldwide governments began adding iodine to salt products (iodized salt) and although this did have an impact on the prevalence of goiter, it did not address the wider issues. Between 1970s - 2000 studies by NHANES still showed a 50% drop in iodine levels across the US (similar figures in many parts of europe) with the percentage of pregnant women with low iodine concentrations increasing 690% over this time period. The question is, why was this? This was likely due to a couple of different reasons including reduced dietary intake and exposure to other halides such as bromide and flouride. Specific functions of iodine Iodine is an essential ingredient for thyroid hormones thyroxine (T4) and triiodothyronine (T3) which are key hormones in the regulation of your metabolic rate. Every single cell in your body depends on adequate levels of thyroid hormone.  Deficiencies or overdoses of iodine are risk factors in hypothyroidism and autoimmune diseases like Graves and Hashimotos. Iodine is not found in large quantities in the body although there’s around 15-20mg in the thyroid of an average adult. The thyroid gland concentrates it there using a system known as the sodium/iodide symporter (NIS) of which the mammary glands have the same mechanism for concentrating iodine. But it's not just the thyroid gland, iodine might just be one of, if not the most important micronutrient for breast health. There is a wealth of research showing the connection between iodine deficiency and breast cancer. As mentioned, the breasts also have a sodium/iodide transport system, concentrating iodine there. The concentration of iodine in mammary glands and its secretion here highlights the importance of iodine. Low levels conclusively cause changes to the structure and function of the breasts. It’s worth noting that in animal studies, iodide is ineffective at reversing pre-cancerous lesions of breast tissue whereas iodine is much more effective.  Iodine also helps prevent lipoperoxidation (the oxidation of lipids) which has been found to be elevated in breast tumours and can help balance estrogen by maintaining the estrogen/estriol ratio. When there is an imbalance in estrogen ratios (estrone, estriol and estrogen), women can suffer from things like fibrocystic breasts, a condition where breasts have cysts which are usually painful to touch. In cancer, iodine has the ability to induce apoptosis, the process of timed cell death which is essential for the regulation of cancer in the body. It does this through a few mechanisms like the iodination of lipids. It really does pack a punch in the anti-oxidant department.  Why we might need more iodine now One of the issues around halogens is that they like to compete in the body. Other halides, particularly bromide and fluoride can bind to iodine receptors in the body, blocking absorption. Bromide has no place in the body. It is a toxic compound which is used as a flame retardant in many furnishings and in baked goods as a dough conditioner. Fluoride is also added to many water supplies to help strengthen teeth but it comes at a cost. Furthermore, perchlorate, another halogen which contains one atom of chlorine and four atoms of oxygen, further displaces iodine. Perchlorate has contaminated many water supplies due to poor disposal. It is used in a variety of products like air bags, leather tanning, fireworks and in rocket fuel. The introduction of these compounds, on top of low dietary intake is a recipe for deficiencies. This is one of the reasons why some scientists believe the RNI is inadequate.

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