Magnesium Types & Benefits

What Magnesium supplement is right for you?

Magnesium is a mineral found in the human body that is critical to hundreds of cellular and anatomic functions. You may have heard that taking a magnesium supplement can be beneficial, but what type should you be taking? There are over 10 different types of magnesium supplements, but today we will focus on the differences and benefits of the main 7 types.

Magnesium Citrate

Magnesium bound with citric acid often found in fruit, is relatively easily absorbed and can help raise overall magnesium levels in the body. After taken, magnesium citrate increases fluid levels in the intestines potentially leading to smoother bowel movements and healthier kidney functions. Doctor’s often suggest this kind of magnesium to occasionally relieve constipation and clear out the bowels before surgery. Continued and prolonged use has been shown to cause dependency in bowel movements and can lead to digestive issues.

Magnesium Glycinate

A compound of magnesium and the amino acid glycine, it is easily absorbed into the body. This is the most common form of magnesium as it replenishes the bodies magnesium levels efficiently and has been studied to treat the widest variety of ailments like healthy sleep and mood. Magnesium Glycinate can possibly promote muscle relaxation and recovery due to the bioavailability of the protein building amino acid glycine. This is available both in powder form for sleep and anxiety and lotion form for muscle relaxation.

Magnesium Malate

A compound of magnesium and malic acid, it is often added to foods for flavor and preservation. Possibly the fastest magnesium to absorb into the body during studies (1), malate has significantly less of a laxative effect than other types of magnesium. This type is included in energy boosting formulas and can potentially help improve overall energy levels and mood. Similarly, magnesium lactate (magnesium and lactic acid) is also used to add flavor and preservation to food but has been shown to also potentially regulate acidity.

Magnesium Taurate

Combining magnesium and the amino acid taurine, it is an easily absorbed type of magnesium that has been shown in studies to potentially help promote healthy blood sugar and blood pressure levels due to its high antioxidant contents (2). Magnesium Taurate is often suggested to cardiovascular patients to help with hypertension but you should not add supplements to your diet without approval from your doctor.

Magnesium Orotate

A compound of magnesium and orotic acid, this is a type of magnesium used by athletes, however it is relatively expensive. The orotic acid which is an active part of energy production, supports both cell and muscular function while the magnesium provides cardiovascular benefits, leading to healthy recovery and performance.

Magnesium Aspartate

A compound of magnesium and aspartic acid, this is a popular form of magnesium for muscle function and overall magnesium level support. This is commonly suggested by doctors as it is found in its chelated form to have high absorbance and is easier on the stomach than other forms.

Magnesium Oxide

A salt combining magnesium and oxygen, it is not as easily absorbed into the body as alternatives so it is not suggested for use as often. While also used to relieve constipation, the main use is to regulate acidity to relieve heartburn and indigestion.

Nature’s Way Magnesium Complex

Natural Calm Sleep Gummies

Natural Calm Specifics Calmful Muscles

We hope this guide can be helpful to you in choosing a magnesium supplement that is specific to your unique needs. Type “magnesium” into the search bar on our website to begin shopping!

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Brain and Gut Health Connection

Have you ever been so worried about something that you were “sick to your stomach” about it? We have too! Let’s explore brain and gut health.

There is a strong link connecting your brain and gut in the form of bidirectional communication between the guts microbiota and the brains neural pathways. Nerves can send signals through the neural pathways in the chemical form of neurotransmitters. This is possible because set in the walls of your digestive system is something called the Enteric Nervous System or ENS (1). Similar to the Central Nervous System (CNS, which is composed of your brain, spinal cord, and main nerves), the ENS is made up of millions of nerves controlling your bodies subconscious movements. Unlike CNS, however, the ENS does not “think” in the form of understandable thought but transmits to the CNS through the neurotransmitters. This constant communication, known as the gut-brain axis, means shifts in your brain or gut can affect the other in a major way. This is a long way of saying that your mental state can have a direct influence on your intestinal health (and vice-versa).

Now that we have established the connection that exists between your brain and gut, how can you help keep those systems healthy?

Brain Health:

B-12– Studies have shown that B-12 is an important vitamin for red cell development and supporting the prevention of brain degradation. B-12 encourages healthy nerves and serotonin levels, having a role in supporting normal brain cognition (2).

Now Vitamin B-12

Lion’s Mane– Studies have shown that Lion’s Mane contains compounds that may protect against dementia and other memory loss because they support the regenerative production of brain cells (3).

Irwin Naturals Pure Defense Mushroom 8 Immune Support

Gut Health:

Aloe Vera– Aloe Vera can potentially help ease stomach pain and discomfort by soothing the intestines and releasing enzymes that support healthy movement in the digestive tract.

George’s Always Active Aloe Gel

Pro/Prebiotics– Pro/ Prebiotics have been shown to help maintain a healthy microbiome in the intestinal tract. Taking probiotics replaces any lost bacteria that your body needs to digest food and have a healthy acidic balance. Taking prebiotics can help the the growth of the natural bacteria in your stomach.

Garden of Life Dr. Formulated Mood+ Probiotics

Garden of Life Dr. Formulated Probiotics Once Daily

Dandelion Root– Studies have shown dandelion root may be able to improve carbohydrate digestion and fat storage and potentially promote healthy liver function.

Now Dandelion Root

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Why Homeopathic Remedies?

What is Homeopathy?

Homeopathy is a way of treating illnesses of the body through ‘natural remedies’ made from plant, animal, and mineral substances. Created during the late 1700’s in Germany, homeopathic remedies were originally tested by having healthy volunteers take small amounts of known substances to report their reactions. Scientists theorized that matching the reaction of the substance with the symptoms the ill were suffering from would tell the doctors which mixture to use to treat the illness (1).

This follows the thinking that the human body can heal itself, and that “like cures like”, one of the two unofficial pillars of homeopathy. In short, using a substance that causes symptoms in a healthy person can potentially treat those same symptoms in an ill person.

The second pillar of homeopathy is the “law of minimum dose”, meaning that homeopaths believe in utilizing the smallest dose possible to achieve the most effective results (2). This is why the active ingredient in homeopathic remedies is often so diluted in the final formulas. The dilution of homeopathics is measured in two main ways, through a decimal scale notated by ‘X’ or ‘D’ or through the ‘centesimal scale’ notated by ‘C’. The decimal scale (‘X’ or ‘D’) uses a factor of 10 to measure dilution while the centesimal scale uses a dilution factor of 100, so a solution of 2X is less diluted than a solution of 2C. The more dilution the substance experiences equals less original molecule actually present in the mixture, allowing the smallest dose possible to be administered.

Why Homeopathy?

Homeopathy is widely regarded as ‘alternative’ medicine, however homeopathy can also be thought of as a complimentary type of medicine to conventional treatments provided by physicians. Traditional treatments from doctors do not always treat the root of the problem, only the symptoms. Homeopathy attempts to treat the issue as a whole and can be used to treat a wide variety of afflictions ranging from long-term illnesses like IBS and arthritis, to short-term illnesses like cuts or sprains.

More serious afflictions should always be seen by a doctor. Additionally, a consultation with a physician should always take place before starting a new remedy or supplement. Homeopathic medicines are not evaluated by the FDA, meaning ingredient quality is not monitored and you should only purchase homeopathics from credible and trusted sources.

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Top Collagen Benefits

What is Collagen?

Collagen is a naturally occurring structural protein found in the connective tissues of animals like muscles, tendons, ligaments, and skin. Structural proteins help the body move and flex around, supporting the shape and movement of cells. Collagen is the most abundant structural protein in the human body, accounting for almost one third of the body’s whole proteins (1). As people age, the collagen production in their body slows down, leading to a deficit that can possibly cause joint pain, osteoporosis, bone degradation, and fine lines and wrinkles in the skin. Taking extra collagen to supplement this deficit has been shown in studies to potentially support not only the amount of collagen in the body, but also encourage the manufacture of other vital proteins.

What are the top benefits of adding Collagen to your diet?

  1. Hair, Skin, and Nails Health

    The human skin is naturally abundant with collagen, but as the aging process occurs the production of collagen within the bodies cells slowly decreases. This leads to skin loosing its elasticity and developing fine lines and wrinkles. It also means the skin, which is the bodies number one protective barrier, becomes weaker and more prone to breakage. Taking collagen as a supplemental treatment to replace the collagen that your body is no longer producing has been shown in studies to potentially strengthen the skins elasticity and lend to more cosmetically pleasing skin by slowing aging signs (1).

  2. Bone and Joint Health

    Similar to skin, tendons and ligaments naturally have a high percentage of collagen to help them stretch and flex as the body moves. As a body endures the aging process along with exercise and normal life related movement, the joints and bones can become worn down and produce less collagen, resulting in joint pain, arthritis, and osteoporosis. Various studies on the effects of collagen supplementation have shown that collagen intake can potentially help prevent bone degradation like osteoporosis along with improving both the pain and movement restrictions associated with joint issues (2).

  3. Gut Health

    Alternatively, while there have been many studies regarding collagen supplement effects on skin, bones, and joints, there has not been a lot of official research on the effect of collagen on overall gut health. There is, however, evidence of a strong correlation between the percentage of collagen in a body and their chances of developing intestinal issues like ‘leaky gut syndrome’. One study shows that there is a direct relationship between the activity of collagen degrading bacteria in the intestines and the symptoms of leaky gut syndrome, as the collagen levels decreased in the study, the probability of intestinal issues increased; thus indicating there is a strong possibility that sufferers of leaky gut syndrome can improve their symptoms or prevent further complications with a collagen supplement!

Please find linked below The Mustard Seed’s Staff’s favorite collagen supplements!

*The claims in this article have not been evaluated by the FDA and all individuals should consult their physicians before adding supplements to their diet*

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