Tag:

magnesium

Magnesium Supplements: Benefits, Deficiency & Citrate

by Dr. Michael Lee – Health Editor December 2, 2025

written by Dr. Michael Lee – Health Editor

Magnesium Citrate: A Deep Dive into Benefits, Uses, and Considerations

Magnesium ⁤is an essential mineral involved in over 300 enzymatic processes within the body, playing a critical role in nerve signal transmission, muscle function, blood pressure regulation, ⁢energy production, blood sugar control, and bone health – working alongside calcium and vitamin D. Increasingly, individuals are turning to magnesium supplementation, ‌frequently enough ⁣due to insufficient dietary intake, linked to a⁤ prevalence of ultra-processed foods. However,deficiency can occur even with a‍ healthy diet,particularly in those with digestive issues like celiac disease or following antibiotic ‍use,which can impair absorption.

Among ‌the ⁢various forms of magnesium available, magnesium citrate stands out for its unique properties. The ⁣United‌ States National Library of medicine highlights its effectiveness as a short-term laxative, frequently enough providing relief from constipation‌ within ⁣30 minutes to six hours of ingestion. While effective, prolonged use (beyond one week) ⁤without professional⁤ guidance is discouraged due to⁣ potential side effects including dizziness, drowsiness, nausea, and a slowed heart rate.

Beyond its laxative properties, magnesium citrate contributes⁢ to‍ vital bodily ‍functions. It supports‌ the regeneration and repair of muscle and bone tissues and promotes ⁣optimal nervous system function. It’s available in⁣ both powder and capsule forms, and the appropriate daily dosage varies ⁣significantly⁤ based on factors ⁤like sex, age, weight, overall health, and individual needs.

Nephrologist Gabriel Lapman, author of More Shoes, Less Pills, emphasizes that supplementation is ⁣most effective when integrated with a holistic healthy lifestyle encompassing a balanced diet, regular exercise, and sufficient rest.

Recognizing Magnesium Deficiency

Long-term magnesium deficiency can manifest in a range of symptoms,as identified by the National Institutes of Health (NIH),including:

* ⁣Loss of appetite
* Fatigue
* Nausea and vomiting
*⁤ Muscle weakness
* Muscle cramps
* Tingling‌ in the extremities
* ‍Irregular‍ heartbeat

However,accurately ‍diagnosing a magnesium deficiency can be challenging. Harvard University reports‌ that standard blood tests often⁤ provide an incomplete picture, as a meaningful portion of the body’s magnesium is stored within cells, not in the bloodstream. ‌therefore, Harvard ‍experts recommend consulting a nutrition specialist to thoroughly analyze your dietary habits and⁢ assess your magnesium intake.

In essence, magnesium citrate offers a multifaceted approach to‌ supporting health, but understanding⁣ its specific uses, potential side effects, and the importance of personalized dosage are crucial for⁢ maximizing its benefits.

December 2, 2025 0 comments

Health

Pasta gets a protein upgrade with eco-friendly cricket flour

by Dr. Michael Lee – Health Editor July 11, 2025

written by Dr. Michael Lee – Health Editor

Cricket Flour Power: Pasta’s Sustainable Protein Boost

Could the future of pasta be crawling with possibilities? A new study suggests that adding cricket flour to pasta could significantly enhance its nutritional value, offering an eco-friendly protein source without sacrificing taste or safety.

The Buzz About Insect-Based Foods

Insects boast impressive nutritional profiles, packed with high-quality proteins, essential minerals like zinc and iron, beneficial fatty acids, and fiber. Farming them requires less water and land than traditional livestock, reduces greenhouse gas emissions, and carries a lower risk of zoonotic diseases.

While insect consumption is common in Asia, Africa, and Latin America, Western cultures exhibit resistance due to unfamiliarity. Research aims to bridge this gap by integrating insect-based ingredients into familiar foods. A previous study indicated that cricket flour improves the flavor of baked goods, boosting consumer acceptance.

Cricket Flour Pasta: The Study Deets

Scientists, including Dr. [Name Redacted] at the University of Gastronomic Sciences, analyzed cricket flour’s nutrient composition and a commercial wheat-cricket flour mix (10% cricket flour). They compared these with wheat flour and standard wheat pasta, assessing protein, fatty acid, and mineral content, including iron, copper, zinc, and calcium.

The research also looked at chitin content (a potential prebiotic fiber), total petroleum hydrocarbons (TPH), and polycyclic aromatic hydrocarbons (PAHs) to ensure safety. Fettuccine-shaped pasta was prepared by an expert chef for the study.

Key Nutritional Findings

Cricket flour had an iron content of 10.8 mg/100 g, almost ten times higher than wheat flour. Zinc and copper levels also showed similar increases. Though rich in minerals, the authors cautioned that cricket flour is best as a dietary complement, since meeting the entire daily intake of calcium, magnesium, or potassium would require eating an unrealistic amount.

Analysis revealed that cricket flour contains 11% total fat. Cricket flour is rich in oleic acid, a monounsaturated fatty acid also found in traditional wheat pasta, and linoleic acid, a polyunsaturated fatty acid which has been linked to a lower risk of coronary heart disease. It also provides 100% of the recommended daily intake for essential amino acids in a 100g serving.

Percentages of fats in different flours investigated.

Safety Confirmed

While cricket flour showed higher concentrations of total petroleum hydrocarbon (TPH) than wheat flour and pasta, the Carbon Preference Index (CPI) indicated a biogenic origin. Polycyclic aromatic hydrocarbon (PAH) levels in cricket flour were low and below safety thresholds, confirming its safety for consumption.

A Sustainable Future for Food?

Compared to wheat flour, cricket flour offers higher concentrations of protein and essential minerals. Adding even a small amount of cricket flour to pasta significantly improves its nutritional profile, according to the study. As of November 2023, the European Union has authorized several insects for human consumption, including crickets (European Commission).

The authors emphasize that incorporating cricket flour into traditional foods like pasta, along with communicating clear nutritional benefits, is key to broader acceptance. This modest integration offers a way to enhance nutrient intake without cultural resistance.

July 11, 2025 0 comments

Health

Health Network》The best doctors reveal the 6 “God Teammates” of children growing taller – Free Health Network

by Dr. Michael Lee – Health Editor July 9, 2025

written by Dr. Michael Lee – Health Editor

The doctor said that zinc, magnesium, vitamin K, vitamin A, fish oil and folic acid are “god teammates” who support children’s growth; the picture shows a situational photo. (Picture taken from freepik)

Ye Libin/Reviewed Edit

[Health Channel/Comprehensive Report]Do you know what “God Teammates” are who help their children grow taller? Liang Shengbin, the attending physician of pediatric genetics in the care clinic, pointed out that children’s growth is like teaming up to fight monsters. It is not enough to have three main heroes, protein, calcium, and vitamin D. It also requires a group of super auxiliary nutrients, including zinc, magnesium, vitamin K, vitamin A, fish oil and folic acid, which are all key nutrients that support growth.

Liang Shengbin on FacebookDoctor Dahua-Liang Shengbin stimulates the growth kinetic energy of children “andwebsiteShare 6 “God Teammates” of Growing High. The following describes nutrients and food sources:

●Zinc: Sparks of life

Participates in the operation of more than 300 enzymes, affecting DNA synthesis and cell growth. Zinc deficiency is prone to lack of appetite and lack of height.

Food sources: oysters, clams, beef, pork liver, pumpkin seeds, cashew nuts.

●Magnesium: The best partner for calcium

Assist in activating vitamin D and make calcium absorption more powerful! It can also improve sleep and assist growth hormone secretion.

Food sources: almonds, pumpkin seeds, spinach, bananas, avocados, dark chocolate.

●Vitamin K: Bone Construction Commander

If vitamin D is the driver, then vitamin K is the commander! It can accurately direct calcium deposits on the bones and complete the last mile.

Food sources: dark green vegetables (spinach, kale, coconut), natto.

●Vitamin A: Skeletal Reconstructor

Stimulate the work of “osseous cell-making” while inhibiting the excessive activity of “osseous cell-eroding cells” and maintaining normal metabolism and development of the bones.

Food sources: animal liver, egg yolk, carrot, sweet potato, pumpkin, papaya.

●Fish oil: a good helper for anti-inflammatory

Powerful anti-inflammatory effects can provide a healthy growth environment for bones. DHA in it is more conducive to brain development and makes the child’s head strong.

Food sources: salmon, mackerel, saury, walnuts, chia seeds.

●Folic acid: cell division promoter

It is the basic material for making DNA and RNA. During the period when children’s cells divide and grow rapidly, they rely on it from height to muscle development!

Food sources: spinach, asparagus, liver, legumes, citrus fruits.

Regarding the important reminder of nutritional supplements, Liang Shengbin said that the golden principle is still the first priority in natural foods, and supplements are just supporting roles, and no supplements can replace a balanced diet. Natural foods provide the most complete nutrition, and supplements can only be used as auxiliary. Only when the doctor or nutritionist suggests, for example, children are seriously picky about food and uneven nutritional intake, should they consider taking supplements.

Liang Shengbin specifically warned that products such as bone turning soup/growth ingredient on the market should be particularly careful. The ingredients are complex and lack scientific verification. Some may contain hormonal ingredients, which will allow children to develop early and the bone growth plates to close early, and eventually they will not grow taller. Any product that claims to be “bone-turning and growing taller” must be asked a pediatric endocrinologist first.

Liang Shengbin added that the key point is not to eat everything, but to make the child’s diet more diverse, the better. The following are 3 key points of daily diet:

●Different diet-various fruits and vegetables of various colors, different types of proteins

●Natural foods are preferred – Fresh ingredients are better than supplements

●If you have any questions, please contact an expert – Don’t make up for it yourself, professional advice is the most important

☆Health news is not missed, likes are followedFan page。

☆For more important medical news, please visitFree Health Network。

No need to draw or grab now to watch news using the APP to ensure you win the prize every dayClick me to download the APP　
Follow me to see the activity method

July 9, 2025 0 comments

Health

Doctor explains how to spot magnesium deficiency and best sources to get vital mineral safely – Life News

by Dr. Michael Lee – Health Editor July 5, 2025

written by Dr. Michael Lee – Health Editor

Magnesium Supplements: Are They Right for You?

Magnesium supplements are often touted as a cure-all for various ailments, but are they truly necessary for everyone? It’s crucial to understand the facts before self-treating.

The Importance of Magnesium

Magnesium is vital for over 300 biochemical reactions, including muscle and nerve function, blood pressure regulation, energy production, and bone health. It also influences mood and blood sugar levels. According to the National Institutes of Health, the recommended daily allowance of magnesium varies with age and sex, but averages around 310-420 mg per day.

Food First

The most effective way to get magnesium is through a balanced diet. Green leafy vegetables like spinach, nuts (almonds, cashews), seeds, legumes, whole grains, bananas, dark chocolate, and mackerel are excellent sources. When obtained from food, magnesium absorption is balanced, and the risk of excess is low.

When Supplements May Be Needed

Supplements are typically needed for those with a confirmed deficiency, absorption issues, or poor diet. Dr. Rakesh Gupta, a senior consultant in internal medicine at Indraprastha Apollo Hospitals, advises caution: “While magnesium supplements are available over-the-counter (OTC), it’s not always advisable to take them without knowing your actual need.”

Symptoms of Magnesium Deficiency

Initially, magnesium deficiency may be subtle, but symptoms like muscle cramps, fatigue, numbness, mood swings, poor sleep, and irregular heartbeat may emerge. Severe cases can lead to low calcium or potassium levels, impacting nerve and muscle function. Blood tests may not always detect low tissue levels because only about 1% of magnesium is in the blood.

Who Should Exercise Caution?

Certain individuals should avoid magnesium supplements without a prescription. This includes those with kidney disease, as their kidneys may struggle to remove excess magnesium, potentially leading to toxicity. Symptoms of excess magnesium include nausea, low blood pressure, confusion, and, in severe cases, coma.

Medication Interactions

People taking antibiotics (tetracyclines and quinolones), muscle relaxants, or diuretics should also be careful, as magnesium can interfere with these medications. Individuals with heart block or digestive disorders impairing magnesium absorption should seek medical guidance before taking supplements. Pregnant or breastfeeding women should adhere to prescribed limits.

The Risks of Self-Medicating

Dr. Gupta emphasizes the potential dangers of self-medicating: “Magnesium is an essential mineral, but unnecessary supplementation can lead to side effects such as diarrhea, abdominal cramps, and in rare cases, toxicity—especially in people with kidney problems.” He adds, “Self-medicating with supplements, especially in high doses, isn’t safe or effective for everyone.”

Consult a Healthcare Professional

If you suspect a magnesium deficiency, consult a doctor. They can assess your symptoms, dietary intake, and medical history to recommend appropriate tests or dietary adjustments before considering supplementation. Always discuss new supplements with a healthcare provider, even if available over-the-counter.

Consider Interactions

It’s also important to consider interactions with other medications, such as antibiotics or diuretics. Always talk to a healthcare provider before starting any new supplement, even if it’s available OTC.

July 5, 2025 0 comments

Health

A Longevity Doctor Takes These 3 Supplements Daily

by Dr. Michael Lee – Health Editor June 15, 2025

written by Dr. Michael Lee – Health Editor

Doctor’s Anti-Aging Secret: Simple Supplements

A leading longevity expert, Dr. Mohammed Enayat, focuses on accessible, budget-friendly supplements as a key element of his anti-aging strategy. His approach emphasizes the power of readily available options in promoting a younger “biological age.”

Core Supplements for Longevity

Dr. Enayat, founder of the Hum2n longevity clinic in London, tracks his health using wearable technology such as an Oura ring and Whoop strap, alongside blood, urine, and microbiome tests. He adjusts his routine, including supplements, based on these results.

Over several years, Dr. Enayat has consistently used what he considers core supplements: B complex and folate, magnesium, and omega-3 fatty acids. “While I believe these supplements have supported my biological age reversal, I credit them as one component in a much broader framework,” he said.

“I have a methylation gene defect, which means that my homocysteine, one of the markers, rises high, which is very pro-inflammatory. So to bring that down, I have to be on a good B complex and a folate supplement,”

—Dr. Mohammed Enayat

The Importance of Magnesium

Magnesium is present in foods such as dark leafy greens, nuts, and whole grains. The mineral plays a key role in many bodily processes, including blood sugar regulation and bone strength. However, the vast majority of Americans get adequate magnesium through their diet. (NIH 2023)

Due to what he perceives as insufficient dietary intake, Dr. Enayat supplements with magnesium bisglycinate, which he finds aids in muscle recovery and sleep quality.

Dr. Enayat takes supplements and undergoes regular “biohacking” treatments.

Omega-3 Fatty Acids and Their Potential

Omega-3 fatty acids, found in oily fish, walnuts, and chia seeds, have links to improved heart health and reduced inflammation. Dr. Enayat, with naturally low omega-3 levels, takes a daily supplement.

Research suggests omega-3 supplements may offer anti-aging benefits. A study published earlier this year found that participants consuming a gram of omega-3s daily showed lower biological ages compared to those who did not.

June 15, 2025 0 comments

Health

Best Time to Take Vitamins D, Magnesium & Omega-3

by Chief editor of world-today-news.com June 4, 2025

written by Chief editor of world-today-news.com

Maximize Your Supplements: Guide to Optimal Timing

BUCHAREST – may 9, 2024 – Proper supplement timing is crucial for maximizing the benefits of your vitamins and minerals. this article explores the ‘when’ and ‘why’ of optimizing your supplement intake, helping you understand how to best absorb key nutrients. Learn the best times to take supplements like Vitamin D and magnesium, guided by expert advice. Read on for a detailed breakdown to enhance your health regime.

Maximize Your Supplements: A Guide to Optimal Timing for Vitamin D, Magnesium, and More

Are you getting teh most out of your supplements? It’s not just about *what* you take, but *when* you take it. experts emphasize that timing can considerably impact the effectiveness of vitamins and minerals.

The Importance of Timing

Many people diligently take their supplements, but are they truly reaping the benefits? according to nutrition experts, the answer frequently enough depends on timing. Taking supplements at the wrong time can render them ineffective. As one nutritionist stated, supplements taken at the wrong time equal zero results. This highlights the critical role timing plays in supplement absorption and utilization.

Supplement Timing Guide

Here’s a breakdown of when to take some common supplements for optimal results:

Omega-3

Take omega-3 with a substantial meal, either lunch or dinner. Omega-3 acts as an insulin mimicker and can help stabilize blood sugar levels,especially after a carbohydrate-rich meal. Though, avoid taking it post-workout, as it may interfere with the natural inflammation needed for muscle building.

Pro tip: Pair your omega-3 supplement with a meal containing healthy fats to further enhance absorption.

vitamin D

The best time to take vitamin D is in the morning, along with a source of fat to improve absorption. Avoid taking it at night, as it can interfere with melatonin production and disrupt sleep. As experts advise, Avoid it at night because it interferes with melatonin, which can affect your sleep.

Did you know? Vitamin D is crucial for bone health, immune function, and mood regulation.

Vitamin B12

Vitamin B12 is water-soluble,making the timing less critical.Three sprays under the tongue at any time is generally acceptable. However, avoid taking it concurrently with iron, as it can hinder absorption. As experts stress, everyone needs it.

Magnesium

Take magnesium in the evening or at bedtime. If you have thyroid issues, maintain a gap of three to four hours between taking magnesium and your thyroid medication.

Did you know? Magnesium is involved in over 300 enzymatic reactions in the body, including muscle and nerve function.

The three Non-Negotiables of Supplementation

Beyond timing, consider these three essential factors when choosing and taking supplements:

Right Form: Choose a form that your body can effectively absorb and utilize.
High Quality: Opt for supplements without cheap fillers, additives, or mystery ingredients. Look for third-party tested products to ensure quality and purity.
Correct Timing + Method: Understand how different supplements interact with food and other supplements to maximize their benefits. as experts advise, Some work better with food, some without, and some just cancel each other out.

Frequently Asked Questions

Q: Can I take all my supplements at once?

A: It’s generally better to space out your supplements to optimize absorption and minimize potential interactions.

Q: How do I know if a supplement is high quality?

A: Look for third-party certifications (like USP, NSF, or ConsumerLab) and check the ingredient list for unnecessary fillers or additives.

Q: Should I talk to my doctor before taking supplements?

A: Yes, it’s always a good idea to consult with your doctor or a registered dietitian before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications.

disclaimer: This information is for educational purposes only and should not be considered medical advice. Consult with a healthcare professional before making any changes to your supplement routine.

June 4, 2025 0 comments

Newer Posts

Older Posts