Wellness Blog
The content on this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine or taking new supplements.
Pre-workout tips to boost energy
A big part of prepping for a workout is ensuring that our bodies have enough energy for it. The goal is to have workouts energise us for the rest of the day, rather than tire us out, making us unable to accomplish anything else post-exercise.Here are some pre-workout tips that you can put into practice to prepare your body for the best results from your session.Pre-workout tips for energyFuel up!Giving our body the nutritional fuel it needs before performing an exercise routine can help create optimum energy levels. Even if our goal is to lose weight, energy booster foods that are dense in nutrients and vitamins may be required for us to perform at the highest level (1). Look for an equal balance of carbohydrates, proteins, and fats in your diet. These nutrients can contribute to maintaining and improving your energy levels. Your body expends a lot of energy when it works out. It can be beneficial to plan what you eat after a grueling workout session. This can help to replenish your body with adequate nutrition so that you don't waste the gains that you've made (1).HydrateWater is just as important as food when it comes to fueling your workouts. Dehydration can lead to fatigue and loss of energy (2). This is especially true since you sweat more during workouts due to the increase in physical activity. Be sure to properly hydrate before, during, and after workouts.Get sufficient sleepWe use up a lot of energy when we're awake. Sleeping restores the energy that we use up during the day (3). Getting good quality sleep can help ensure that we go into our workouts at our best.When it comes to quality sleep, consistency is key (4). Having a set time for sleeping makes it easy for our bodies to fall asleep. This helps the body repeat the process to ensure we get quality sleep throughout.SupplementationEating, drinking enough water, and sleeping well are all important for our bodies to maintain the optimal energy levels for a good workout. However, they might not be enough to prepare us for more vigorous physical activity. This is especially true if what we eat and drink does not provide us with the essential nutrients our bodies need to sustain a heavy workout, then go on to accomplish all other responsibilities for the rest of the day.Energy supplementsThese are some energy boosting supplements that you can consider as part of your pre-workout routine:IronIron helps maintain energy levels by transporting oxygen to different parts of the body. Without enough iron in your system before a workout, you could become tired or fatigued during exercise. In some severe cases, an iron deficiency can even lead to anemia (1). The body has several iron-containing enzymes responsible for energy production and maintaining energy levels as well (6). These enzymes need to be powered with enough iron to function. Consider taking an iron supplement if you find yourself feeling more fatigued when you're engaged in a workout. Vitable's chelated Iron energy supplements closely resemble the iron found in the food that we eat. They are highly active and come in an easily digestible form. *Iron should only be taken if prescribed by your doctor.MagnesiumMagnesium is an important mineral that plays an integral role in many bodily processes, including maintaining energy levels by supporting energy production (9). Vitable's Magnesium supplements come in the form of magnesium citrate, one of the most easily absorbed forms of magnesium. It's also vegan and free of any gluten, lactose, and genetically modified organisms (GMOs).B-ComplexWhile B vitamins do not provide energy themselves, they are necessary for the body to be able to process the energy-rich nutrients from the food we eat (16).Vitable's Vitamin B-complexes are carefully produced to ensure they are easy for the body to absorb.BCAAThe branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. They are essential, meaning they can't be produced by your body and must be obtained from food or supplements. BCAA supplements can boost an athlete's performance and have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness.Acetyl L-carnitineAcetyl L-Carnitine supports energy levels by shuffling fatty acids into the mitochondria, the powerhouse of cells (11). Vitable's Acetyl L-carnitine supplement is high in quality and is similarly vegan and gluten-free, and does not use GMOs.Vitamin CVitamin C plays an important role in energy production by giving our cells' mitochondria what they need to power our bodies (12). Vitable's Vitamin C+ is a great energy booster, as it is paired with rosehip extract, which is also a good source of the vitamin.Vitamin B12Vitamin B12 supports energy levels and energy production due its role in the citric acid cycle (9). This cycle helps in converting stored calories from the food that we eat into usable energy. In addition, vitamin B12 is also essential in cellular energy production as well as the metabolism of energy (14). Vitable's Vitamin B-12 comes in an easily digestible and active form, helping this energy conversion process run smoothly. With proper sleep, nutrition, and exercise, the battle to produce and maintain energy in our bodies is only half-won. If you want to ensure that you perform your best each day, consider taking Vitable's vitamins subscription for that added boost. We offer vitamin delivery service in Australia which is delivered right to your doorstep. With daily vitamin packs and custom supplements, you can take your energy levels up a notch.Find out more about other areas that the above supplements can help you with:Iron | Ashwagandha | Magnesium | B complex | Acetyl L carnitine | Vitamin C | Vitamin B12*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Nutrition Rules That Will Fuel Your Workout (2021), Accessed on September 13, 2021 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/nutrition-rules-that-will-fuel-your-workout/art-20390073 Water: How Much Should You Drink Everday? (2020), Accessed on September 13, 2021 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256 Sleep Satisfaction and Energy Levels (2021), Accessed on September 13, 2021 from https://www.sleepfoundation.org/sleep-hygiene/sleep-satisfaction-and-energy-levels Sleep Tips: 6 Steps to Better Sleep (2020), Accessed on September 13, 2021 from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379 Iron (n.d.), Accessed on September 2, 2021 from https://www.hsph.harvard.edu/nutritionsource/iron/ Iron (n.d.), Accessed on September 2, 2021 from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron A Guide to Ashwagandha Beneftis, the Adaptogen Relax Factor (2020) Accessed on September 2, 2021 from https://get.vitable.com.au/a-guide-to-ashwagandha-benefits/ Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study (2019), Accessed on September 2, 2021 from https://www.cureus.com/articles/22928-efficacy-and-safety-of-ashwagandha-withania-somnifera-root-extract-in-insomnia-and-anxiety-a-double-blind-randomized-placebo-controlled-study Magnesium (n.d.), Accessed on September 2, 2021 from https://www.nrv.gov.au/nutrients/magnesium B Vitamins and the Brain: Mechanisms, Dose, and Efficacy -- A Review (2016), Accessed on September 2, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ 10 - Nutritional Supplements and Metabolic Syndrome (2008), Accessed on September 2, 2021 from https://www.sciencedirect.com/science/article/pii/B9780123742407500127?via%3Dihub Vitamin C and Immune Function (2017), Accessed on September 2, 2021 from https://www.mdpi.com/2072-6643/9/11/1211 Vitamin B12 in Health and Disease (2010), Accessed on September 2, 2021 from https://www.mdpi.com/2072-6643/2/3/299 Vitamin B12 (2020), Accessed on September 2, 2021 from https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12 An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda (2011), Accessed on September 5, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/ https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b What is Branch-Chain Amino Acids? Accessed on February 4,2022 from https://www.webmd.com/vitamins-and-supplements/branched-chain-amino-acids-uses-risks
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What nutrients do I need for a healthy brain?
The brain gives us our ability to think, feel, use our senses, form memories, coordinate movements, and regulate the use of our entire bodies. It is essential to provide our brains with the right nutrition to ensure it fulfills all these essential functions.The importance of lifestyle, stress management, and nutrition for brain healthThere are many ways we can care for our brains. These include getting enough rest, making time for exercise, and prioritising nutrition.The daily stresses of life can potentially harm our brains if we don't allow our brains enough time to recover (1). To avoid overloading our brain with stress, it is important to get proper sleep and relaxation.Aside from proper rest, adequate amounts of exercise can help our brain function. Exercise helps stimulate the brain as well as reduce insulin resistance and inflammation (1). Adopting healthy eating habits ensures that your brain gets the right nutrients. It requires a well-balanced, low cholesterol, low saturated (animal-fat) diet predominantly consisting of protein and unsaturated fat (2).Top nutrients for brain healthHere are some of the nutrients you can include as part of your diet to support optimal brain function.MagnesiumMagnesium is responsible for many processes in our bodies (9). Magnesium benefits include maintaining brain function (9) This is because magnesium supports nerve transmission and neuromuscular conduction (3). The best magnesium for brain health are the types that are more bioavailable, or easily absorbed in the body, such as magnesium citrate (14).If you feel that you're not able to get sufficient magnesium from your diet, you can consider a vitamin subscription with the nutrient.Fish oilFish oil contains omega-3 fatty acids that help maintain brain function by supporting the health of brain tissue (5). Fish oil may be recommended if less than 1-2 servings of fatty fish are consumed per week or if plant based sources of omega-3 fatty acids are not included in the diet (7). The brain is predominantly made up of fat (approximately 50%), mostly the omega-3 fatty acid docosahexaenoic acid (DHA). Fatty acids help to protect the brain by building and maintaining the fluidity of cell membranes to assist with their function (6, 7). You can find omega-3 in most fish, as well as some nuts and grains like flax seeds, chia seeds, walnuts, and hemp seeds (6, 7).Ginkgo and BrahmiGinkgo leaves and Brahmi herbs have been used as traditional treatments to support function and memory for thousands of years (11). Together, they support mental alertness, enhance wakefulness, and increase recall.B complexB complex is made up of eight vitamins that our body needs to function well (12). They support brain health by helping in the production of brain chemicals and influencing brain development and processes (13).Vitamin B12B12, like most of the B vitamins, is essential in many brain functions (8). Vitamin B12 supports cognitive function. It helps brain health by maintaining the protective casing around nerve cells, and supporting mental ability (12).AshwagandhaAshwagandha has a history of use in Ayurvedic and Traditional Chinese Medicine (TCM). Modern science has found that it has neuroprotective qualities (13). It can reduce cognitive fatigue and support mental focus.Vitamin KVitamin K is effective in protecting us from cognitive impairment brought on by aging. It does so by regulating calcium in the brain (5).FlavonoidsFlavonoids found in berries protect the neurons and help suppress neuroinflammation. These play a role in promoting memory and cognitive function (4).While the best way to stock up on nutrients is through diet, we aren't always able to get the necessary amounts from food. Consider getting a vitamin subscription in Australia like Vitable's personalised packs to support your health goals.Why get personalised vitamins?What goes really well to help with a healthy exercise routine and diet are personalised vitamins. Construct your very own vitamin packs with Vitable today and your vitamin subscription in Australia will be one less part of your health regimen to worry about. We've even got the vitamin delivery part covered too! Learn more about other areas that magnesium can help you with, plus other supplements that can benefit in different ways:Magnesium | Zinc | Astaxanthin | Ashwagandha | B complex | Acetyl L carnitine | Vitamin C | Vitamin B12 | Ginkgo and Brahmi | Fish oil | Vegan omega*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Protect Your Brain from Stress (2021), Retrieved August 14, 2021 from https://www.health.harvard.edu/mind-and-mood/protect-your-brain-from-stress Healthy Brain, Retrieved August 31, 2021 from https://brainfoundation.org.au/healthy-brain/ The Role of Magnesium in Neurological Disorders (2018), Retrieved August 14, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/ Flavonoids and Brain Health: Multiple Effects Underpinned by Common Mechanism (2009), Retrieved August 14, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775888/#:~:text=The%20neuroprotective%20actions%20of%20dietary,memory%2C%20learning%20and%20cognitive%20function. How Vitamin K is Good for the Brain and Alzheimer's Prevention (2016), Retrieved August 14, 2021 from https://www.alzheimers.net/2014-07-09-vitamin-k-alzheimers-prevention Fish (n.d.), Retrieved August 14, 2021 from https://www.betterhealth.vic.gov.au/health/healthyliving/fish Sources of Omega-3 (n.d.), Retrieved August 14, 2021 from https://prod.heartfoundation.org.au/getmedia/ff11afcd-ab38-48d4-802c-9f0581e44a52/Sources_of_omega_3.pdf%22%20/ B Vitamins and the Brain: Mechanisms, Dose, and Efficacy - A Review (2016), Retrieved August 14, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ Why Magnesium is Good for Brain Health (2020), Retrieved August 14, 2021 from https://www.brainandlife.org/articles/why-magnesium-is-good-for-brain-health/ Regular Exercise Changes the Brain to Improve Memory, Thinking Skills (2014), Retrieved August 14, 2021 from https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110 Ginkgo & Brahmi (n.d.). Retrieved August 27, 2021 from https://research.get.vitable.com.au/ginkgo-brahmi Vitamin B (n.d.). Retrieved August 27, 2021 from https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b Ashwagandha in brain disorders: A review of recent developments (2020). Retrieved August 27, 2021 from https://pubmed.ncbi.nlm.nih.gov/32305638/ Predicting and Testing Bioavailability of Magnesium Supplements (2019). Retrieved August 27, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683096/
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The Benefits of Copper for your Skin
There are various methods you can use to keep your skin healthy. Making sure your body receives sufficient nutrients like zinc with copper is one of those. The following are frequently asked questions about zinc and copper in supporting skin health.What is zinc?Zinc is a trace mineral that plays an important role in many bodily functions (1). It supports collagen production (3), with collagen being an essential component in the skin to help keep it elastic and firm. Zinc also supports our skin's ability to effectively heal. A deficiency in zinc can result in slower and poorer wound healing (1).How much Zinc do I need?Our bodies only need very small amounts of Zinc. In Australia, the recommended daily intake for zinc is 11mg a day for an adult male and 8mg a day for an adult female (for pregnant or breastfeeding women the recommended intake is around 10-11 mg a day).What is copper used for?Copper has played an important role in skin health throughout centuries and many ancient civilisations. The Romans used copper compounds to treat skin diseases and heal wounds (4). It is a practice that remains in use today as seen in wound dressings imbued with copper oxide (4). Copper upregulates collagen and elastin components. It is also a cofactor in an antioxidant in the skin that protects it from free radicals (4). Copper is associated with the reduction of wrinkles and fine lines too (4).Why do we need zinc with copper?Zinc reduces the amount of copper that your body absorbs by inhibiting the intestinal absorption of the latter (5). You risk a copper deficiency if your diet comprises zinc-rich foods without the element of copper (1). Extreme copper deficiency can lead to complications related to the blood, bone, and cardiovascular systems (6). Complications may also arise if the body does not receive sufficient zinc. A zinc deficiency may result in loss of appetite and impaired immunity. It is also associated with complications related to hair, digestive system, skin and vision (6).If these imbalances are severe, numerous bodily systems can be affected. This could lead to developmental disorders, neurological conditions, problems with the thyroid gland and cardiovascular system (7).Ensuring that you receive both minerals adequately goes beyond increasing your intake of each of them. Studies show that the ratio of copper and zinc is clinically more important than just having a higher dose of each mineral individually (7). As a result, consuming zinc with copper can be a better alternative than taking them individually.Where do I get zinc with copper?20-40% of your body's zinc absorption comes from food (6). Zinc from red meat, fish, and poultry is more readily absorbed by the body than zinc from plant foods. Zinc is best absorbed when taken with a meal that contains protein (6).The best way to give our bodies essential nutrients like zinc and copper is to eat a balanced, wholefood diet. Zinc is found in a variety of meats like poultry and fish, cereals and dairy (8). Copper is found in shellfish, seeds, nuts, organ meats, wheat-bran cereals, whole-grain products and dark chocolate (6). Oysters in particular have great levels of zinc, copper and iron in the correct ratio for the absorption from the body, along with the amino acids methionine and cysteine needed for zinc absorption.However, if you're not getting the right amount of zinc or copper from your daily diet, opting for zinc with copper supplements can help. Having a measured dose in the form of these supplements can help ease your worries about having too much of either one mineral. A properly portioned intake of zinc with copper does not only help improve our bodily processes. It is essential in ensuring that we have healthy skin with regards to wound healing, elasticity, and wrinkles too. SupplementationThis is where Vitable's Zinc with Copper supplement may support your concerns. Our Zinc has been specifically formulated with zinc glycinate which is a highly bioavailable form of zinc, for optimal absorption. Our Zinc has been paired with 1mg of Copper to ensure an ideal balance of minerals. Zinc and copper work together in the body, and taking zinc can lower copper stores, so we combine our zinc supplement with added copper to ensure mineral balance.Vitable offers personalised vitamin subscriptions that allow you to tailor your supplement regimen to your specific needs. Take our quiz and discover the perfect combination of vitamins and minerals to boost your health and well-being. With Vitable's convenient delivery service, you'll receive your personalised supplements right on time, every month, bi-month or quarterly, depending on your plan.Learn more about other areas that zinc can help you with, plus other supplements that can benefit in different ways:Zinc | Iron | Astaxanthin | B complex | Vitamin C | Cranberry | Collagen | Biotin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Mount Sinai. "Zinc". Mount Sinai. Published (n.d.) on https://www.mountsinai.org/health-library/supplement/zinc. Accessed August 16, 20212. MedlinePlus. Zinc in Diet. MedlinePlus. (n.d.). Published on https://medlineplus.gov/ency/article/002416.htm. Accessed August 16, 20213. Seo, H., Cho, Y., et. al. "Zinc may increase bone formation through stimulating cell proliferation, alkaline phosphatase activity and collagen synthesis in osteoblastic MC3T3-E1 cells". National Institutes of Health: US National Library of Medicine. Published October 2010 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2981717/. Accessed August 16, 20214. Borkow, G., "Using Copper to Improve the Well-Being of the Skin". National Institutes of Health: US National Library of Medicine. Published August 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4556990/. Accessed August 16, 20215. Medsafe. "Interacting elements – zinc-induced copper deficiency". New Zealand Medicines and Medical Devices Safety Authority: Medsafe. Published March 2020 on https://www.medsafe.govt.nz/profs/PUArticles/March2020/Interacting-elements-zinc-induced-copper-deficiency.html. Accessed August 16, 20216. National Institutes of Health. "Zinc: Fact Sheet for Health Professionals". National Institutes of Health: Office of Dietary Supplements. Published March 26, 2021 on https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/. Accessed August 16, 20217. Osredkar, J., Sustar, N., "Copper and Zinc, Biological Role and Significance of Copper/Zinc Imbalance". Journal of Clinical Toxicology. Published 2011 at https://www.longdom.org/open-access/copper-and-zinc-biological-role-and-significance-of-copper-zincimbalance-2161-0495.S3-001.pdf. Accessed August 16, 20218. HealthDirect. "Zinc and your health." HealthDirect. Last reviewed March 2021 on https://www.healthdirect.gov.au/zinc. Accessed August 16, 2021
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Hair health: Best vitamins to keep your hair healthy & strong
Various factors can prevent you from having noticeably healthy hair. Hair issues like hair loss, dry hair, and brittleness can be an indicator that your hair health may be compromised. Getting ample exercise, eating a well-balanced diet, and considering hair-specific daily vitamin packs can help you get the required nutrients that promote and maintain healthy hair.Causes of hair loss, dry hair, and brittlenessCommon issues like hair loss, dry hair, and brittleness are most often our hair's reactions to harsh environmental factors.Overexposure to UV rays and improper use of hair care products can make hair dull and lifeless (1). Humidity and insufficient nutrient intake can also cause hair health concerns.Factors involved in hair lossHair loss is a natural occurrence. We lose 5% to 10% of our hair on a regular basis1. But when you lose more than this amount, it may point to a more serious issue.Age, genetics, and hormones all play a part in hair loss, but so can medication, illness or infection (3).There is also the issue of hair loss caused by improper hair care routines and the use of overly harsh hair products (4). Some product formulations might be too strong or incompatible with your hair type. This may even cause skin irritation that relates to hair loss. More so, brushing hair too roughly, getting hair treatments, and washing hair too frequently are possible causes of hair loss (4). It helps to examine your hair care regimen to see if there are hair care rituals that may not be working for you. This can help you decide if you need to find alternatives, or stop them altogether.Hair loss can also happen because of a lack of certain nutrients required to keep your hair strong (3). The lack of biotin, for instance, can increase the chances of hair loss (5). Daily vitamin packs that contain biotin may help to maintain and support hair strength and thickness.Vitamin D, a vitamin and hormone, also plays an important role in hair health, due to its anti-inflammatory properties. Hair loss can sometimes signal a vitamin D deficiency that can result in a type of autoimmune disease that causes the immune system to attack hair follicles.Causes of dry hair and brittlenessDry hair and brittleness can be caused by poor haircare management as well as environmental factors.Humidity, especially during the summer, can make hair dry and frizzy because of the amount of hydrogen in the air. Hydrogen bonds are broken by water in the air, a process sped up by increased humidity during the hotter months of the year. This causes hair to lose its shape, and at some point, can also cause hair fall (6). Your hair is also exposed to both heat and ultraviolet (UV) rays that can damage hair when outdoors. Heat can damage the hair shaft, making it appear cracked and unable to retain moisture levels that allow hair to be healthy (7). UV rays exposure also damages your healthy hair as it breaks down the proteins needed to keep it strong (8). Excessive shampooing not only strips the scalp of oils that protects the hair. It also weakens hydrogen bonds and makes them more prone to breakage. Some hair care tools (like brushes and combs of certain materials) put stress on hair strands with excessive friction that can cause hair brittleness and breakage (9).The best way to prevent dry hair and brittleness from happening is to limit sun exposure, and to switch out hair care routines which are doing more harm than good. It can also be helpful to be aware of vitamins and minerals which you can include in your daily vitamin packs to improve hair health.What to do to improve hair healthIt's a combination of three things: better hair care regimens, taking care of your body in its entirety and hair growth supplements.It might be as easy as changing your shampoo brand or going to the salon less often. But a more effective and intensive hair care move you can make is to visit your doctor to learn about the vitamins and minerals you can take more of to improve hair health.Much like how some people eat vitamin-packed and mineral-rich food to combat a host of health conditions, this also applies to hair health. Stocking up on collagen from protein, iron, and biotin supplements for hair are sure ways to aid your hair health (10). These nutrients are found in many foods accessible to most Australians. Hair-growth supplements are helpful for anyone who is experiencing hair loss or hair thinning. If you just want to make your hair a little longer, healthier and shinier, hair-growth supplements can help support your cause.Aside from a balanced diet and regular exercise, supplements can also maintain healthy hair. There might be times when the nutrients in the food you eat might not be enough to hit your daily targets. Adding specific nutrients to your daily vitamin packs can be a great accompaniment to your diet. Some of the best vitamins and minerals for hair health include:BiotinBiotin or vitamin B7 is a water-soluble vitamin that helps break down fats, protein, and amino acids (11). It is present in gene expression and cell signalling (12). Biotin helps in the production of keratin, which is among the structural components of hair (12). Having less biotin in your system may be signalled by hair loss.Several studies have found that people with poor hair growth have addressed this issue after receiving biotin supplements (13). Further research shows that several women with hair thinning concerns have seen improvements after taking supplements containing biotin over a period of 90 days (14). Not only was there visible hair growth in areas where hair was sparse, but hair fall also noticeably decreased while taking the supplements.Biotin for hair health can be added to your own daily vitamin packs, but it can also be sourced from different foods. The following foods contain biotin for hair growth (15). Meat and organs from pork and beef Eggs Fish such as salmon and tuna Sunflower seeds and almonds Vegetables and fruits like spinach, avocado, broccoli, apples, bananas and sweet potatoes Milk Yoghurt The recommended biotin intake for women aged 19 years and older is 25mg per day (13).CollagenWhat makes collagen great for hair growth and health is its role in cell renewal and connective tissue support (16). Collagen is one of the ingredients of protein molecules and is made of amino acids, both of which strongly support hair growth. Marine collagen specifically has been shown to benefit hair growth (16).Research has been carried out to illustrate the relationship between collagen and healthy hair. Hair growth was seen in a patient who was experiencing extreme hair loss with the use of marine-based collagen (17). A second study showed the link between protein and keratin which are both used to stimulate hair growth (18). Most food contains collagen but our bodies can also create its own, as long as the nutrients needed for collagen production are present. Foods rich in collagen include (19): Beef tendon, fish, and chicken Eggs Nuts and seeds Beans and lentils Dairy products such as milk, cheese, and yogurt Soy products such as tofu It is recommended that women aged 19 to 70 years consume at least 37-46g of protein daily to get sufficient amounts of collagen (20). Women aged 71 and up are recommended to consume up to 57g of protein a day. If you feel that you are not getting enough collagen from your diet, collagen can be added to your daily vitamin packs.Vitamin B12Vitamin B12 promotes healthy hair growth by helping in the formation of red blood cells. Getting enough vitamin B12 is essential for overall health. Good sources of vitamin B12 include meat, dairy, and other animal foods. B12 is a vitamin that is used to help with certain health issues, including: Circadian rhythm sleep disorders Lack of energy Nutritional support for vegans Immune system support Nervous system health ZincZinc is an important nutrient that supports and promotes hair health (21). One review mentions zinc deficiency as one of the results of hair loss or alopecia (23). This is also echoed in another study that showed that in a sample of 312 patients with different hair loss conditions, most of them had lower zinc concentrations in comparison to a population standard (24). Additionally, a zinc deficiency also affects the hair by making it prone to brittleness and slowing hair growth (25).Consuming more meat-based foods versus grains and plant-based foods can provide more zinc. Some of the food rich in zinc are listed below (26): Seafood such as crab, lobster, fish, and especially oysters Beef, pork, and chicken Nuts and seeds like pumpkin seeds, cashews, and almonds Baked beans, chickpeas, kidney beans, and peas Bread, cereals, and oatmeal Different types of cheese Yogurt Milk It might be a little challenging for vegans and vegetarians to get plant-based zinc because of phytates which reduces the absorption of nutrients. Including zinc supplements alongside a balanced diet can help ensure that you receive sufficient amounts of the nutrient for hair health.CranberryCranberry is packed with mostly vitamin C and other nutrients which can assist in hair growth. It also contains silica, which plays a role in repairing the connective tissues in the hair (28).Vitamin C is a water-soluble vitamin that minimises free radical damage in the body (28). This helps prevent hair loss especially when associated with aging (29). Vitamin C can also help patients with iron deficiency-related hair loss as it improves the absorption of iron in the body (31).Women over 18 years of age are recommended to include 45mg of vitamin C in their diet sourced from raw or canned cranberries. Cranberry can also be consumed as a supplement as part of your daily vitamin pack.Healthy hair can be achieved by improving hair care regimen, getting the right exercise, eating right, and supplementation via daily vitamin packs. Consuming nutrients such as biotin, zinc, collagen, and vitamin C from cranberries can help protect you from common hair issues like hair loss, dry hair, and brittleness. Vitamins and supplements work best when paired with a healthy diet and lifestyle. You get to curate your own multivitamin packs with Vitable for benefits that stretch beyond hair health. Your daily vitamin subscription can contain an assortment of supplements that can provide holistic health benefits. You're one step closer to getting the best personalised vitamins in Australia. Worried about vitamin delivery? We'll send it right to your doorstep! Learn more about other areas that biotin can help you with, plus other supplements that can benefit in different ways:Biotin | Zinc | Cranberry | Collagen*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Phillips, T. G., Slomiany, W. P., & Allison, R., “Hair Loss: Common Causes and Treatment”, American Family Physician. Published Sep. 15, 2017 on https://www.aafp.org/afp/2017/0915/p371.html, Accessed Aug. 13, 2021 Dinh, Q. Q., & Sinclair, R., “Female pattern hair loss: current treatment concepts”. Clinical Interventions In Aging. Published 2007 on https://pubmed.ncbi.nlm.nih.gov/18044135/, Accessed Aug. 13, 2021 “Patterned hair loss”, Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/patterned-hair-loss, Accessed Aug. 13, 2021 “Hair Loss: Who Gets and Causes”. American Academy of Dermatology Association. Published on https://www.aad.org/public/diseases/hair-loss/causes/18-causes, Accessed Aug. 13, 2021 Guo, E. L., & Katta, R., “Diet and hair loss: effects of nutrient deficiency and supplement use”, Dermatology Practical & Conceptual. Published Jan 31, 2017 on https://dpcj.org/index.php/dpc/article/view/dermatol-pract-concept-articleid-dp0701a01, Accessed Aug. 13, 2021 Zuidema, P., Govaert, L. E., Baaijens, F. P., Ackermans, P. A., & Asvadi, S., “The influence of humidity on the viscoelastic behaviour of human hair”, Biorheology. Published 2003 on https://pubmed.ncbi.nlm.nih.gov/12775909/, Accessed Aug. 13, 2021 Lee, Y., Kim, Y. D., Hyun, H. J., Pi, L. Q., Jin, X., & Lee, W. S., “Hair shaft damage from heat and drying time of hair dryer”. Annals of Dermatology. Published Nov. 3, 2011 on https://anndermatol.org/DOIx.php?id=10.5021/ad.2011.23.4.455, Accessed Aug 13, 2021 Sebetić, K., Sjerobabski Masnec, I., Cavka, V., Biljan, D., & Krolo, I. “UV damage of the hair”, Collegium antropologicum. Published Oct. 2008 on https://pubmed.ncbi.nlm.nih.gov/19138021/, Accessed Aug. 13, 2021 Gavazzoni Dias M. F., “Hair cosmetics: an overview”, International Journal of Trichology. Published Mar. 18, 2015 on https://doi.org/10.4103/0974-7753.153450, Accessed Aug. 13, 2021 “Hair Loss: Who Gets and Causes”. American Academy of Dermatology Association. Published on https://www.aad.org/public/diseases/hair-loss/causes/18-causes, Accessed Aug. 13, 2021 “Biotin”, Ministry of Health: National Health and Medical Research Council. Published on https://www.nrv.gov.au/nutrients/biotin, Accessed Aug. 13, 2021 “Biotin”, Vitable Research Library. Published on https://research.get.vitable.com.au/biotin, Accessed Aug. 13, 2021 Patel, D. P., Swink, S. M., & Castelo-Soccio, L., “A Review of the Use of Biotin for Hair Loss”. Skin Appendage Disorders, Published Apr. 27, 2017 on https://www.karger.com/Article/FullText/462981, Accessed Aug. 13, 2021 Glynis A., “A Double-blind, Placebo-controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-perceived Thinning Hair”. The Journal of Clinical and Aesthetic Dermatology. Published Nov. 2012 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/, Accessed Aug. 13, 2021 “Biotin”, National Institute of Health: Office of Dietary Supplements. Published on https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/, Accessed Aug. 13, 2021 “Collagen”, Vitable Research Library. Published on https://research.get.vitable.com.au/collagen, Accessed Aug. 13, 2021 Kim, B. Y., & Kim, H. S., “Successful hair regrowth in a Korean patient with alopecia universalis following tofacitinib treatment”. Singapore Medical Journal. Published May 2017 on http://www.smj.org.sg/article/successful-hair-regrowth-korean-patient-alopecia-universalis-following-tofacitinib-treatment, Accessed Aug. 13, 2021 Yang, F. C., Zhang, Y., & Rheinstädter, M. C., “The structure of people's hair”. PeerJ, Published Oct. 14, 2014 on https://peerj.com/articles/619/, Accessed Aug. 13, 2021 “All About Protein”, Dietitians Association of Australia. Published on https://dietitiansaustralia.org.au/smart-eating-for-you/smart-eating-fast-facts/nourishing-nutrients/all-about-protein-in-your-diet/, Accessed Aug. 13, 2021 “Protein”, Ministry of Health: National Health and Medical Research Council. Published on https://www.nrv.gov.au/nutrients/protein, Accessed Aug. 13, 2021 “Zinc”, Vitable Research Library. Published on https://research.get.vitable.com.au/zinc, Accessed Aug. 13, 2021 “Zinc and your health”, Health Direct, Published on https://www.healthdirect.gov.au/zinc, Accessed Aug. 13, 2021 Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A., “The Role of Vitamins and Minerals in Hair Loss: A Review”. Dermatology and Therapy. Published Dec. 13, 2018 on https://link.springer.com/article/10.1007%2Fs13555-018-0278-6, Accessed Aug. 13, 2021 Kil, M. S., Kim, C. W., & Kim, S. S., “Analysis of serum zinc and copper concentrations in hair loss”. Annals of Dermatology. Published Nov. 30, 2013 on https://anndermatol.org/DOIx.php?id=10.5021/ad.2013.25.4.405, Accessed Aug. 13, 2021 Fattah, ANS., Atef, MM., Al-Qaradaghi, SM., “Evaluation of serum zinc level in patients with newly diagnosed and resistant alopecia areata”. International Journal of Dermatology, Published Jul. 3, 2015 on https://onlinelibrary.wiley.com/doi/10.1111/ijd.12769, Accessed Aug. 13, 2021 “Zinc”, National Institute of Health: Office of Dietary Supplements. Published on https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/, Accessed Aug. 13, 2021 “Zinc”, Ministry of Health: National Health and Medical Research Council. Published on https://www.nrv.gov.au/nutrients/zinc, Accessed Aug. 13, 2021 “Cranberry”, Vitable Research Library. Published on https://research.get.vitable.com.au/cranberry, Accessed Aug. 13, 2021 Trüeb R. M., “Oxidative stress in ageing of hair”. International Journal of Trichology, Published Jan. 2009 on https://doi.org/10.4103/0974-7753.51923, Accessed Aug. 13, 2021 Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A., “The Role of Vitamins and Minerals in Hair Loss: A Review”. Dermatology and Therapy. Published Dec. 13, 2018 on https://link.springer.com/article/10.1007%2Fs13555-018-0278-6, Accessed Aug. 13, 2021 “Vitamin C”, National Institute of Health: Office of Dietary Supplements. Published on https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/, Accessed Aug. 13, 2021 “Vitamin C”, Ministry of Health: National Health and Medical Research Council. Published on https://www.nrv.gov.au/nutrients/vitamin-c, Accessed Aug. 13, 2021
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The immune system's functions & how you can strengthen it
The immune system consists of organs, cells, and chemicals that battle infection. It is the body's first line of defence against harmful entities that enter our body (1). Our immune system consists of the following: White blood cells Antibodies The lymphatic system Spleen Complement system The thymus Bone marrow Each component of the immune system plays a specific part in actively fighting against infections and keeping us healthy.How the immune system worksActive ImmunityDepending on the cause and site of infection, part of the immune system first recognises invader cells that have managed to enter the body. It then communicates this information to all other parts of the system (3).The immune system's frontline is the skin. Our skin resists the quick absorption of water and other substances to protect us from infection. It secretes oil that potentially kills off bacteria that sticks to us as we go on about our day (4).Next in line are the white blood cells. They originate in the bone marrow and can be found in the lymphatic system. They often move around the blood to find any possible infection-causing microbes.When identifying any microbe or foreign cell, the immune system launches an immune attack. Our immune system “remembers” infections it has dealt with before (5), thus protecting us from similar infections should they reoccur. In fact, this explains much of how vaccines work. A vaccine safely injects the body with weakened strains of microbes or harmful proteins. Then, the body recognises the foreign bodies, so that it responds immediately with an attack. The immune system remembers this and can protect us from getting sick in the future.Passive ImmunityPassive immunity is provided when a person is given antibodies to a disease rather than producing them through his or her own immune system.One example is maternal passive immunity. A newborn baby acquires passive immunity from its mother through the placenta to protect the child from illness. An infant continues to receive passive immunity from disease through antibodies found in breast milk.Artificial passive immunity comes from injected antibodies created within a different person or an animal. People may get passive immunity through antibody-containing blood products such as immune globulin.How the immune system adapts to seasonal changesWinter is a demanding season for the body (6). The body tends to adapt in physiological and behavioral ways when it comes to coping with the colder seasons. Due to this, it is possible that the immune system can be compromised when subjected under severely stressful climate conditions (6). Which is why the flu is more common during winter. However, the immune system does its best in battling against infections by working overtime when weather conditions are harsh (6).Top nutrients for immune healthA healthy diet can go a long way in boosting our immune system, especially when it includes fruits, vegetables, and whole grains (7). Each of these items can contribute the right nutrients that your immune system needs to function at its best. Here are examples of those nutrients:Vitamin AVitamin A boosts the production of antibodies that battle foreign cells in the body (8). The best source for vitamin A is through food.There is a certain type of vitamin A in organic foods that can fight inflammation in the body called carotenoids that are mostly found in green vegetables and sweet potatoes (9). Anti-inflammatory retinoids can also be found in milk, shrimp, and eggs.Vitamin CVitamin C is essential in fighting colds and absorbing other nutrients, especially iron. It also plays a role in collagen synthesis, which keeps the skin healthy and glowing (10).Vitamin C is also an antioxidant, helping other antioxidants like vitamin E regenerate more quickly. This process decreases the likelihood of infections in the body (11).Good sources of vitamin C are strawberries, citrus fruits, tomatoes, and broccoli.Vitamin DVitamin D functions more as a hormone than a vitamin. It plays a very unique role in strengthening immune responses—signaling the body to form compounds that boost the immune system (12).Gain Vitamin D by spending time in the morning sun. Even five minutes of exposure can have plenty of benefits (12).The foods rich in vitamin D are limited, but still accessible. Mackerel, sardines, egg yolks, and mushrooms can all provide you with sufficient vitamin D.ZincLong term zinc deficiency can increase production of pro-inflammatory cytokines (chemical messengers in the immune system) which can result in chronic inflammation and lead to the development of some autoimmune diseases.With multiple components that communicate with each other, the immune system is reliant on nutrients and minerals to keep it working effectively and efficiently.Among these is zinc. Not only does zinc benefit in boosting immunity, it also assists the brain's multiple functions, synthesising DNA and proteins in the body (13).Zinc is able to assist neutrophils and macrophages, which are immune cells. It has antiviral properties which help the body in fighting bacteria (13).Good sources of zinc are beef, yogurt, chicken, and cashews.Protect your immune system so it protects youThe immune system is a high-maintenance part of your body that requires constant sustenance and strengthening.Especially in “the new normal”, minerals like vitamins A, C, D and zinc play an important role in shoring up immunity to help you fight infections and remain healthy. Now that you know how to introduce the best benefits for your immune system, why not look to improve other areas of your health too? Get your very own custom supplements with Vitable and pair them up with a healthy lifestyle for maximum benefits. We'll give you the option to put together a mix of these supplements to create a personalised vitamin subscription pack. We'll even take care of the vitamin delivery right to your doorstep in Australia. Learn more about other areas that zinc can help you with, plus other supplements that can benefit in different ways:Zinc | Iron | Astaxanthin | Ashwagandha | Probiotics SB | B complex | Vitamin C | Vitamin D | Daily probiotics | Vitamin B12 | Fish oil | Biotin*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. BetterHealth. Immune system explained. BetterHealth. Published 2015 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/immune-system . Accessed on 13 August 2021.2. International immunopharmacology. SARS-Cov-2 infection: Response of human immune system and possible implications for the rapid test and treatment. di Mauro, G., Scavone, C., Rafaniello, C., Rossi, F., & Capuano, A. (2020). , 84, 106519. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7161502/3. National Center for Biotechnology. How does the immune system work? Institute for Quality and Efficiency in Health Care. Published 23 April 2020 on https://www.ncbi.nlm.nih.gov/books/NBK279364 /. Accessed on 13 August 2021.4. International journal of molecular sciences, 20(8), 1811. The Dynamics of the Skin's Immune System. Nguyen, A. V., & Soulika, A. M. (2019). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6515324/ 5. Janeway CA Jr, Travers P, Walport M, et al. Immunobiology: The Immune System in Health and Disease. 5th edition. New York: Garland Science; 2001. Immunological memory. https://www.ncbi.nlm.nih.gov/books/NBK27158/ 6. National Library of Medicine. Seasonal changes in immune function. R.J. Nelson, G. E. Demas. Published 7 December 1996 on https://pubmed.ncbi.nlm.nih.gov/8987173/ . Accessed on 13 August 2021.7. Childs, Caroline E et al. “Diet and Immune Function.” Nutrients vol. 11,8 1933. 16 Aug. 2019, doi:10.3390/nu110819338. Journal of Clinical Medicine. Role of Vitamin A in the Immune System. Zhiyi Huang, Yu Liu, Guangying Qi, David brand, Song Guo Zheng. Published 6 September 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162863. Accessed on 13 August 20219. HealthDirect. Vitamin A. HealthDirect. Published March 2019 on https://www.healthdirect.gov.au. Accessed on 13 August 2021.10. HealthDirect Vitamin C HealthDirect Published March2020 on https://www.healthdirect.gov.au/ . Accessed on 13 August 2021 11. National Center for Biotechnology Vitamin C and Immune Function Anitra Carr, Silvia Maggini Published 3November2017 on https://pubmed.ncbi.nlm.nih.gov/29099763/ . Accessed on 13 August 2021 12. BetterHealth. Vitamin D. BetterHealth. Published 2017 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-d. Accessed on 13 August 2021.13. HealthDirect. Vitamins and Minerals. HealthDirect. Published May 2020 on https://www.healthdirect.gov.au/. Accessed on 13 August 2021.
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All you need to know about post-exercise inflammation & recovery
It is common to experience muscle soreness after physical activity or an intense workout. Athletes and coaches have long known that strenuous exercise induces inflammation. The sensation of heavy, tender, or sore muscles (1) is most often felt the morning after a workout. It can be intense enough to persist for one or two days. This post-exercise discomfort is caused by muscle inflammation (2). While the feeling of exercise-related muscle inflammation is unpleasant, it is your body's natural response to vigorous physical activity. It indicates that the body and your muscle fibres are repairing itself after experiencing some degree of wear and tear during exercise. However, too much inflammation over a long period of time can cause damage to your body (3).The following are frequently asked questions about inflammation, and how omega-3, or fish oil, with its anti-inflammatory properties can help in reducing its occurrences.What is inflammation?Inflammation occurs when your body experiences injuries or infections. When this happens, hormones cause your small blood vessels to dilate or widen - resulting in swelling and redness. This allows more blood and immune system cells to reach the affected area and fight off bacteria or repair muscles (4). Working out puts your body under strain, which can trigger an inflammatory response.When is inflammation bad?Acute inflammation occurs when your body needs to recover after undergoing strain such as after a workout. It is not necessarily harmful (3), but can persist for prolonged periods of time. This is called chronic inflammation. Long-term inflammation causes the body to think that it has to fight off infection or heal injuries consistently even without the need. This causes plaque to build up in the blood vessels, creating the risk of serious health conditions (5). It can also cause fatigue, muscle damage, and increased muscle loss (1). Some research has found that intense and long exercise can increase the risk of both injury and chronic inflammation (6).How do I avoid chronic inflammation?Here's what you can do to avoid chronic inflammation:Quit smokingIn addition to a host of other health reasons, laying off the cigarettes can help you avoid inflammation (3).Avoid foods that cause inflammationThis includes white bread and pasta, and processed meat (3). Fried foods and margarine, shortening, and lard may also trigger inflammation (7).Avoid excessive sugarThis means cutting down on sugary foods and drinks, such as sodas (5, 7).Eat foods with polyphenolsPolyphenols are antioxidants that can help lower inflammation. They can be found in food like berries, red grapes, cherries, onions, leafy vegetables, and green tea (3).Exercise mindfullyModerate exercise, or exercise with resting periods, can help you reduce post workout inflammation and safely reap the benefits of working out without causing too much inflammation (16). According to a report (16), a moderate, 20-minute exercise session may even help tone down inflammation.Omega-3 benefitsOmega-3 benefits include anti-inflammatory effects. Omega-3 fatty acids come from eating oily, cold-water fish like mackerel, salmon, and herring. It is also found in flaxseeds, flax oil, and walnuts (8). However, if you can't get enough omega-3 from your food, you can consider taking fish oil supplements.What are omega-3 anti-inflammatory effects?Fish oils contain omega-3 fatty acids, which influence chemical changes in the body that promote anti-inflammatory action. They reduce the amount of substances that promote inflammation in the body (9). Due to this, omega-3 plays a key role against inflammatory diseases and in relieving inflammation.What are other omega-3 benefits from fish oil?Omega-3 maintains and promotes nervous system function and immune cell development. It has been found to protect against neurodegenerative conditions (10). It also helps damaged nerves recover from injury (11). This is essential for promoting the health of your central nervous system. The central nervous system manages your thoughts, memories, emotions, as well as how you move (12). A healthy nervous system means better movement, coordination, and balance (13).How can I speed up recovery after a workout?Reducing chronic inflammation is important to enhance active recovery after exercise, and to reduce feeling sore(1). Fortunately, there are things we can do to support quick recovery after exercise (14):Drink waterHydrating after exercise is important for normalising your blood pressure and stabilising your heartbeat (14).Fish oil for inflammationApart from anti-inflammatory effects, fish oil promotes the recovery of muscles, and reduces soreness after exercising. Those who perform vigorous exercise, or are not used to exercise, are recommended to take a higher dose of fish oil to reduce muscle soreness (15).Get some shut-eyeRest and sleep lets your body repair muscles that came under strain during your workout (14).Eat the right kinds of foodThe right kinds of food contain nutrients and energy that support muscle building (14). These include whole milk, chicken, and black beans.Get a massageMassages don't just help with muscle soreness. They also help increase blood flow, which encourages faster recovery (14).Keeping inflammation at healthy levels can help you stick to your daily exercise routine without worry. Watching what you eat, and making sure that you get enough hydration and rest is a good start. Consuming fish oil can help your body get the boost that omega-3 can provide in dealing with inflammation. If you're interested in personalised vitamin packs, look no further. Nothing beats leading a healthy lifestyle and having the option of creating your own subscription vitamins to provide that extra boost you need. You can count on Vitable for the best personalised vitamins in Australia which includes quick vitamin delivery to your doorstep. Learn more about other areas that fish oil can help you with, plus other supplements that can benefit in different ways:Fish oil | Zinc | Iron | Astaxanthin | Ashwagandha | Magnesium | B complex | Acetyl L carnitine | Vitamin C | Vitamin B12 | Ginkgo and Brahmi | Vegan Omega*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Wentz, L., "Balancing Exercise-Induced Inflammation". Collegiate and Professional Sports Dietitians Association. Published (n.d.)., on http://www.sportsrd.org/wp-content/uploads/2016/08/Balancing-Exercise-Induced-Inflammation.pdf. Accessed August 15, 20212. Krum, L. N., "Understanding Muscle Soreness – How Much is Too Much?". National Kidney Foundation. Published July 2, 2015 at https://www.kidney.org/content/understanding-muscle-soreness-%E2%80%93-how-much-too-much. Accessed August 15, 20213. Harvard Health Publishing, " Understanding acute and chronic inflammation". Harvard Medical School: Harvard Health Publishing. Published April 1, 2020 on https://www.health.harvard.edu/staying-healthy/understanding-acute-and-chronic-inflammation. Accessed August 15, 20214. InformedHealth.org. "What is an inflammation". Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG). Last updated February 22, 2018 on https://www.ncbi.nlm.nih.gov/books/NBK279298/. Accessed August 15, 20215. Mayo Clinic. "How to use food to help your body fight inflammation". May Clinic. Published August 13, 2019 on https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/how-to-use-food-to-help-your-body-fight-inflammation/art-20457586. Accessed August 15, 20216. Cerqueira, E., Marinho, D., et. al., "Inflammatory Effects of High and Moderate Intensity Exercise—A Systematic Review". Frontiers in Physiology: Exercise Physiology. Published January 9, 2020, on https://www.frontiersin.org/articles/10.3389/fphys.2019.01550/full. Accessed August 15, 20217. Harvard Health Publishing. " Foods that fight inflammation". Harvard Medical School: Harvard Health Publishing. Published August 29, 2020 on https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation. Accessed August 15, 20218. The Department of Health: "Topic 1: Nutrition basics". Australian Government: Department of Health. Last updated October 22, 2013 on https://www1.health.gov.au/internet/publications/publishing.nsf/Content/nhsc-trainers-manual~topic-1. Accessed August 15, 20219. Vitable. "Fish Oil". Vitable. Published (n.d.) on https://research.get.vitable.com.au/fish-oil. Accessed August 15, 202110. Wysoczański, T., Sokoła-Wysoczańska, E., et. al. "Omega-3 Fatty Acids and their Role in Central Nervous System - A Review". National Library of Medicine: National Center for Biotechnology Information. Published August 2016 on https://pubmed.ncbi.nlm.nih.gov/26795198/. Accessed August 15, 202111. Silva, R., Oliveira, J., "Long-Chain Omega-3 Fatty Acids Supplementation Accelerates Nerve Regeneration and Prevents Neuropathic Pain Behavior in Mice". National Institutes of Health: US National Library of Medicine. Published October 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5651013/. Accessed August 15, 202112. Cleveland Clinic. "Nervous System". Cleveland Clinic. Last reviewed May 12, 2020 on https://my.clevelandclinic.org/health/articles/21202-nervous-system. Accessed August 15, 202113. Healthwise Staff. "Nervous System Problems". University of Michigan Health: Michigan Medicine. Current as of February 26, 2020 on https://www.uofmhealth.org/health-library/nersp. Accessed August 15, 202114. SelectHealth Staff. "How to Speed Up Your Recovery After a Tough Workout". SelectHealth. Published (n.d.) on https://selecthealth.org/blog/2019/07/how-to-speed-up-your-recovery-after-a-tough-workout. Accessed August 15, 202115. VanDusseldorp, T., Escobar, K., “Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise". National Institutes of Health: US National Library of Medicine. Published online July 27, 2020 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468920/. Accessed August 15, 202116. Brubaker, M., "Exercise … it Does a Body Good: 20 Minutes Can Act as Anti-Inflammatory". UC San Diego Health. Published January 12, 2017 on https://health.ucsd.edu/news/releases/pages/2017-01-12-exercise-can-act-as-anti-inflammatory.aspx. Accessed August 15, 2021
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Unpacking the many benefits of magnesium for brain function
The brain processes emotions, stores memories, coordinates movement, and serves as the communication center for all our body's systems. All these functions make it imperative that we make positive lifestyle choices to keep our brains healthy and strong. A key component in a brain-healthy lifestyle is eating a diet with sufficient magnesium.Magnesium is one of the most abundant minerals in the body. This essential mineral plays an important role in promoting brain health and other bodily functions. This includes maintaining the health and proper functioning of the nervous system.How is magnesium absorbed by the body?A normal magnesium level for an adult is 1.8 to 2.2 milligrams per deciliter (mg/dL). Levels lower than 1.8 mg/dL is considered low. An adult human body contains approximately 22-26g (1,000 mmols) of magnesium (2). After eating, magnesium is absorbed in the duodenum and ileum in the small intestine.Around 60% of magnesium in an adult body is stored in the bones (2). Another 30% is found in the skeletal muscle and soft tissues, while the remaining 10% is present in fluid in the blood, lymph, and spinal cord (2).Some micronutrients also affect how the body absorbs magnesium. For instance, when a person consumes 40-50g of fibre a day, this can reduce magnesium absorption. High zinc intakes of 142 mg/day can also affect absorption (3).Not getting enough protein can affect your small intestine's ability to absorb magnesium. However, too much protein can have undesirable effects. If your protein intake is more than 94g per day, the amount of renal magnesium passed through the body may also increase (3).The good news is that the body can adjust its ability to absorb necessary minerals like magnesium depending on your daily food intake. Magnesium absorption through the gut can increase by up to 75% for a person who is not getting enough magnesium from diet. This amount reduces to 25% on high-magnesium diets.Benefits of magnesium for brainStudies show that increasing brain magnesium leads to the enhancement of learning abilities, working memory, and short- and long-term memory in rats. The nervous system requires sufficient amounts of key minerals like magnesium to keep it working efficiently. This is due to the fact that it comprises a complex network of the brain, spinal cord, and nerves.Here are the benefits of magnesium for brain and nervous system health.Maintains nervous system functionMagnesium plays an important role in the normal functioning of the body's cells. This includes the nerve cells or neurons that carry messages from the brain to all our organs and body parts (4).Magnesium is involved in neural processes like cellular respiration, protein synthesis, membrane stability, and regulation of vascular tone (5), among many other functions. When all these processes run smoothly, the nervous system performs its job with ease. One way to ensure the efficiency of these processes is by consuming sufficient magnesium.Glutamate sends signals in the brain and throughout the body. It can be found in different types of food and is popularly known as monosodium glutamate (MSG). Having too much of it can damage nerve cells and the brain (6). Magnesium guards the nervous system against overactivity that can be caused by excessive glutamate (6).Magnesium relaxes the vascular smooth muscle, causing blood vessels to expand. This process is known as vasodilation (7) and it increases blood flow to the brain. Vasodilation allows more oxygen and nutrients to reach the brain to keep it healthy.Supports cognitive functionA growing body of scientific studies suggests that magnesium can maintain and promote cognitive health (5). Cognitive health refers to the ability to think, learn, and remember.Magnesium, especially when paired with zinc, has positive effects on academic performance (5). Specifically, magnesium therapy has shown promise in improving working memory and reference memory (5). Doctors continue to study how vital nutrients and minerals interact with each other to enhance learning and memory-related benefits of magnesium.Researchers are also studying how magnesium may speed up recovery after a traumatic brain injury and hasten the recovery of parts of the brain that control senses, memory, and language (5). It has been suggested that magnesium stimulates strong biological activity that crosses the blood-brain barrier and improves cognitive performance (5). Clinical studies are also exploring the benefits of magnesium for brain-related disorders.Maintains nerve conduction and neural healthNerve cells are important parts of the nervous system. They convey information from our brain to different organs and body parts and vice versa in a process called nerve conduction.Neurons are crucial in this process as the messenger of information or signals. Magnesium helps smooth the process of information transfer of neurons through the axon (2). The axon is a fibre-like part of the neuron that carries information to other neurons. When magnesium levels are low, the effectiveness of the axon can be compromised. At the same time, the speed in which information is transferred increases (2). A combination of these conditions triggers a release of information through the neurons and can affect muscle function.Helps prevent dietary magnesium deficiencyStress and certain health conditions may cause magnesium deficiency. They can affect the body's ability to modulate stress response and emotions (8).While the body is built to withstand a degree of stress, extended activation of the stress response and overexposure to stress hormones can be harmful. These affect your ability to think clearly and put you at increased risk of developing other health complications.When your body is under stress, the adrenal glands release hormones to help you respond to a perceived threat. However, stress hormones, though essential, can deplete magnesium levels in the body by increasing the amount that is passed in urine (8).Low magnesium levels also stimulate the release of catecholamines, a group of stress hormones that deplete magnesium levels further (8). Since hypomagnesemia, or magnesium deficit, often goes undetected (2), some doctors suggest that magnesium tests be carried out routinely on acutely ill patients.Long-term stress may also result in hypomagnesemia9. Hypomagnesemia together with chronic stress can aggravate the symptoms of both conditions (8).Studies have also pointed out that magnesium plays a role in modulating the hypothalamic-pituitary-adrenocortical (HPA) axis, our central stress response system (8). It interacts directly and indirectly with neurotransmitters and neurohormones involved in the stress response. Over 325 enzymes dependent on magnesium are enzymes from the nervous system (8), pointing to the potentially significant role of magnesium in modulating the stress response.With regard to mental health and mood disorders, doctors are studying the potential effects of magnesium for the brain (7). In experimental studies, the mineral was found to affect how the serotonergic system functions (7). This system is a vital resource of serotonin, an important neurotransmitter that modulates higher brain functions, including emotional behaviour.Supports healthy neuromuscular functioningThe neuromuscular system is made up of the muscles and nerves that enable you to move (10). Under normal conditions, the nerves and muscles work together to generate movement without issue. However, the neurons that instruct muscles and nerves to work together can become compromised. It is a problem that can be remedied by getting enough magnesium for brain health.Some studies have revealed that the neuromuscular system may be the first system to show signs of a magnesium deficiency (2). The effects of hypomagnesaemia on the neuromuscular system may include (2): Muscle cramps Muscle weakness and tremors Vertigo Irregular and involuntary movements The normal range of serum magnesium concentrations is 0.75-0.95 mmol/L (9). If it falls past the 0.75 mmol/L mark, hypomagnesemia sets in and may cause neuromuscular problems (9).What are magnesium-rich foods?While the body is able to produce magnesium, you can ensure sufficient intake of the mineral by consuming magnesium-rich foods. Australians can get most of the magnesium they need from green leafy vegetables, nuts, seeds and whole grains as well as fibre-rich foods (1).Here's a list of magnesium-rich foods (1) that you can consider adding to your diet: Pumpkin and chia seeds Almonds Cashews Peanuts Soymilk Oatmeal Avocado Brown rice Milk It would be worth noting that processing and refining of foods during manufacturing or cooking can cut magnesium content by as much as 85% (2). For example, boiling can result in a significant loss of magnesium (2). To maximise your intake of this mineral from food, you can put together a meal containing as much unprocessed magnesium-rich foods. A salad of green, leafy vegetables is a good example. You can also snack on almonds and peanuts that haven't been blanched or roasted.How much magnesium should I get daily?According to healthdirect.gov.au, the recommended daily intake for magnesium (11) is 400mg for men under 30 years old and 420mg for those aged 31 and above. Women aged 30 and below need 310mg of magnesium each day and 320mg by the time they turn 31.Signs of magnesium deficiencyDespite the clear benefits of magnesium for brain health, more than one in three Australians are not getting enough of this key mineral (1).Magnesium deficiency may or may not come with symptoms (9). However, persistently low magnesium levels may cause visible symptoms among certain individuals.If you're falling short of the recommended daily intake of magnesium, you may experience headaches and migraines. Magnesium deficiency is linked to factors that may contribute to these severe headaches, like vasoconstriction (9). It causes blood vessels to narrow and limits blood flow to the brain. Doctors have found that people who experience migraines have lower levels of serum and tissue magnesium than those without (9).Other symptoms of magnesium deficiency may include: Loss of appetite Nausea Vomiting Fatigue Lethargy Muscle weakness If left untreated, these symptoms can interfere with day-to-day living and sleep. In severe cases of magnesium deficiency, you may experience the following symptoms (3): Weight loss Hyperirritability Hyperexcitability Numbness/tingling Muscle cramps or muscle spasms Seizures or convulsions Tetany Abnormal heart rhythm On its own, magnesium deficiency poses health problems, but it can also result in imbalance of its associated minerals over time.For instance, magnesium plays a role in the metabolism of calcium and contributes to the structural development of your bones. This is why severe magnesium deficiency can also cause low calcium in the blood (9). In some studies on animals (12), it was observed that restricting magnesium in diets can reduce bone density. Low bone density increases the risk of injuries brought about by weakened bones.Additionally, extreme magnesium deficiency may cause potassium levels to drop and cause worryingly low calcium in the blood (9). This condition can develop because magnesium contributes not only to the transport of calcium ions but also carries potassium ions across cell membranes.How do I know if I have a magnesium deficiency?Your healthcare provider may order a series of tests to discover if you are getting enough magnesium. These tests analyse your body's serum magnesium concentration (2).Your healthcare provider may opt to analyse intracellular magnesium in your red blood cells, mononuclear blood cells, and skeletal muscles (2).Some experts also recommend looking at the amount of magnesium in your urine after a non-oral means of drug administration. Although it is more invasive, a magnesium tolerance test usually paints a fair picture of magnesium levels in adults.Here are other procedures that may be used to assess a person's magnesium status: Metabolic balance studies Magnesium loading test Fluorescent dye Nuclear magnetic resonance spectroscopy Magnesium balance Isotope studies Hair or tooth tests Functional assays Is there such a thing as too much magnesium for the brain?Doctors believe that excessive magnesium intake from food does not pose a health risk among healthy individuals. This is not a concern since kidneys can eliminate excess magnesium by passing urine (9).However, some medications like laxatives and antacids may contain high amounts of magnesium. Diarrhoea and abdominal cramping are the first signs of excess intake (9). The laxative effects of magnesium are caused by the activity of unabsorbed salts in the intestine and colon.The Australian National Health and Medical Research Council set an upper intake level (3) or the maximum level that is likely to cause negative health effects. Adult men and women are encouraged to keep magnesium supplements to 350mg/day to prevent any unintended side effects (3).Should I take magnesium supplements?As we age, the amount of magnesium absorbed by the gut decreases (9). Over the course of a lifetime, the magnesium stored in bones is cut by nearly half, even as the excreted amount increases. This makes older adults more vulnerable to magnesium deficiency, especially if they have pre-existing health conditions. If those in this group are taking medications, the risk of magnesium depletion increases.If you are one of these at-risk groups or feel that you're not getting enough magnesium from your diet, it may be worth looking into supplements. Magnesium supplements come in several forms, including magnesium oxide, citrate, and chloride. Vitable's magnesium citrate is highly bioavailable, which means your body can absorb the mineral and extract the benefits faster.You've come to the right place if you're looking for custom vitamins! Vitable gives you complete control over how you want to engineer your daily vitamin packs. Once you've put together your supplement subscription, we've got the rest covered. This means having your own vitamin delivery in Australia.Learn more about other areas that magnesium can help you with, plus other supplements that can benefit in different ways:Magnesium | Calcium Plus | Vitamin C | Vitamin D | Cranberry*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Healthdirect. Foods high in magnesium. https://www.healthdirect.gov.au/foods-high-in-magnesium Accessed August 14, 20212. National Institutes of Health (2003). Magnesium Metabolism and its Disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/ Accessed August 14, 20213. Nutrient Reference Values – Magnesium. https://www.nrv.gov.au/nutrients/magnesium Accessed August 14, 20214. National Institute of Child Health and Human Development. What are parts of the nervous system? https://www.nichd.nih.gov/health/topics/neuro/conditioninfo/parts Accessed August 14, 20215. National Institutes of Health. (2011). The role of magnesium therapy in learning and memory. https://www.ncbi.nlm.nih.gov/books/NBK507270/ Accessed August 14, 20216. National Institutes of Health. (2018). The role of magnesium in neurological disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/ Accessed August 14, 20217. National Institutes of Health. Magnesium. https://www.ncbi.nlm.nih.gov/books/NBK209305/ Accessed August 14, 20218. National Institutes of Health. (2011). Magnesium and stress. https://www.ncbi.nlm.nih.gov/books/NBK507250/ Accessed August 14, 20219. National Institutes of Health Office of Dietary Supplements. Magnesium Fact Sheet. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Accessed August 14, 202110. Healthdirect. Neuromuscular system. https://www.healthdirect.gov.au/neuromuscular-system Accessed August 14, 202111. Healthdirect. Magnesium. https://www.healthdirect.gov.au/magnesium Accessed August 14, 202112. 12. National Institutes of Health (2013). Magnesium and Osteoporosis: Current state of knowledge and future research directions. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775240/ Accessed August 14, 2021
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Exercise tips to reduce muscle cramps & tension
Being physically active bears many benefits, but an active lifestyle can come with occasional setbacks. Among these is the risk of muscle cramps.Muscle cramps usually occur in six out of 10 adults (1). Muscle cramps could potentially cause discomfort during sleep and can even induce severe pain. Some cramps, especially when they occur in leg muscles, can become severe enough to warrant medical intervention.To avoid muscle cramps, it can help to increase your intake of foods that are rich in magnesium. These include green vegetables, nuts, seeds, wheat and whole grains. Magnesium is essential for neuromuscular transmission and the efficient contraction of muscles (2), both of which protect us from muscle cramps. Magnesium deficiency is also associated with muscle cramps.What causes muscle cramps?Muscle cramps can affect any muscle in the body, with the leg, calves, and feet being particularly susceptible. A single cramp lasts for different periods of time and generally resolves itself.There is no single cause of cramps that has been identified (3). However, poor physical health can contribute to the occurrence of cramps (4). A sedentary lifestyle often causes muscles to become tight and inflexible, thus increasing the risk of muscle cramps (5). Cramps can also be caused by mineral and electrolyte imbalances (6). A magnesium deficiency induces the same effect on the muscles. Some women can feel the effects of this during their menstrual cycles when muscle cramps are more focused on the abdominal area.Taking care during exercise, avoiding overexertion, and practicing dynamic stretching before and after workouts can act as a buffer against cramps (12).Exercise tips to reduce muscle crampsGood exercise involves planning of pre and post-workouts. Here are some tips that you can put into practice to reduce muscle cramps:StretchesStretching is the process of placing particular parts of the body into a position that elongates or lengthens the muscles. Light and intense exercise routines both can be preceded and followed by ample stretches (7). Hold each stretch for a few minutes. If you experience cramps, massage your muscles lightly to relieve them.Leg cramps in particular can be relieved by reaching down and forward for the toes. Avoid doing this abruptly, as it can do more damage than good. Tiptoeing momentarily for a few seconds can also help if you're unable to stretch downwards.If you get leg cramps while sleeping, stretching before bedtime will reduce these sensations. If you are unable to stretch, walking around the house for a few minutes before sleeping can have the same effect. Stretches can be done gently at any time of the day, and as frequently as desired.Warm-upsGetting in light exercises before any workout gets the body prepared for the intensity to come. Warm-ups also boost your flexibility, balance, and reduce the likeliness of cramps (8).Warm-ups are especially important during the wintertime. Muscle contractions often happen during extreme weather conditions, most especially during winter's coldest days (8). As the name suggests, a warm-up helps your body decrease the chances of muscle contractions.Recovery stretchesWhile warm-ups can prepare the body for a workout, recovery stretches can help the body cool down to a calmer state after it. These are most effective during post-workout routines, especially after vigorous exercising.Recovery stretches can help to reduce cramping since the body is eased into resting. Sudden exhaustion to abrupt rest can damage the muscles, rather than heal and strengthen them (9).Epsom saltsAn epsom salt bath, otherwise known as a magnesium sulfate soak, is considered one of the most relaxing methods for relieving muscle cramping. It is also recommended for painful period cramps (10).While soaking in an epsom salt bath, our skin absorbs magnesium. Aching muscles are quickly relieved this way and our whole body goes into a state of relaxation (10). Rest and relaxationCramps are usually caused by strain in the muscles, sometimes even dehydration. It does not completely go away unless you get the proper amount of rest.The RICE method works well with cramping. This stands for Rest, Ice, Compression, and Elevation (11). Rest your leg or the specific area with the cramps. Apply some ice to the area if it lasts more than a few minutes. Compress the area, especially if there's any swelling. Finally, elevate the affected area.Any type of cramp can be remedied with the right amount of rest. Also, ensure that you're drinking plenty of water.Magnesium for leg cramps The body produces magnesium on its own. Improving magnesium intake through diet is ideal, but if you find that you are not getting enough from what you eat, you may want to consider taking magnesium supplements. This mineral helps to prevent blood vessels from constricting, which can increase blood flow and help relieve muscle cramps and decrease the likelihood of them occurring (12). This is due to the role magnesium plays in muscle relaxation and contraction (12). Magnesium may also reduce spasms within the muscle fibres, and helps reduce the occurrence of muscle tension and stiffness.An exercise routine involves lots of planning beyond the physical activity itself. Simply keep the above tips in mind and you can live a healthier life without having to worry about muscle cramps.Deciding on your very own vitamin packs for daily consumption is the first step in healthy living. Paired with an effective workout routine and healthy diet, you're on your way to feeling your best! Vitable gives you the luxury of personalised vitamins that can provide an assortment of health benefits. Putting together your very own vitamin subscription in Australia has never been easier. And you don't have to worry about vitamin delivery as that's covered too. Learn more about other areas that magnesium can help you with, plus other supplements that can benefit in different ways:Magnesium | Calcium Plus | Vitamin C | Vitamin D | Cranberry*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Geelong Medical & Health Group. Here's Why Your Legs Always Cramp At Night—And How To Make The Pain Go Away. Geelong Medical & Health Group. Published 2018 on https://www.geelongmedicalgroup.com.au/2018/02/heres-why-your-legs-always-cramp-at-night-and-how-to-make-the-pain-go-away. Accessed August 15, 2021.2. Nutrients, 10(6), 730. The Role of Magnesium in Neurological Disorders. Kirkland, A. E., Sarlo, G. L., & Holton, K. F. Published 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/. Accessed August 15, 2021.3. BetterHealth. Muscle cramp. BetterHealth. Published 2020 on https://www.betterhealth.vic.gov.au/ . Accessed on 13 August 2021.4. Electronic physician vol. 8,3 2107-14. Comparison of lifestyles of young women with and without primary dysmenorrhea. Bavil, Dina Abadi et al. Published 25 Mar. 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4844476/. Accessed August 15, 2021.5. Scientific reports vol. 10,1 2638. Association between physical activity and Nocturnal Leg Cramps in patients over 60 years old: a case-control study. Delacour, Chloé et al. Published 14 Feb. 2020, https://pubmed.ncbi.nlm.nih.gov/32060316/. Accessed August 15, 2021.6. Canadian family physician Medecin de famille canadien vol. 42. Muscle cramps and magnesium deficiency: case reports. Bilbey, D L, and V M Prabhakaran. Published 1996 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2146789/. Accessed August 15, 2021.7. Journal of athletic training vol. 52,10. Acute Passive Static Stretching and Cramp Threshold Frequency. Panza, Gino et al. Published 2017: 918-924. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5687236/. Accessed August 15, 2021.8. BetterHealth. Physical activity - how to get started. BetterHealth. Published 2014 on https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-how-to-get-started. Accessed August 15, 2021.9. Sports medicine (Auckland, N.Z.) vol. 48,7. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Van Hooren, Bas, and Jonathan M Peake. Published 2018: 1575-1595. https://pubmed.ncbi.nlm.nih.gov/29663142/. Accessed August 15, 2021.10. The Cochrane database of systematic reviews vol. 2012,9 CD009402. Magnesium for skeletal muscle cramps. Garrison, Scott R et al. Published 12 Sep. 2012, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7025716/. Accessed August 15, 2021.11. Healthwise staff. “Rest, Ice, Compression, and Elevation (RICE)”. University of Michigan Health: Michigan Medicine. Published November 2020 on https://www.uofmhealth.org/health-library/tw4354spec. Accessed August 23, 2021.12. Vitable. “Magnesium”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/magnesium. Accessed August 23, 2021.
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5 magnesium-rich food sources for good heart health
Heart conditions are among the most common health conditions affecting Australians today. Yet, they remain one of the trickiest health problems to manage (1).Eating foods that are high in antioxidants, dietary fibre, and micronutrients can help lower blood pressure, thus keeping your heart healthier (8) . Part of having a healthy heart is also having the right intake of vitamin A, calcium, selenium, and iodine.Magnesium is essential for heart health. Magnesium can help reduce the risk of cardiovascular disease (9) and promote healthier heart muscles (7). Magnesium also helps convert food into energy and supports your overall wellbeing (2). Consuming the daily recommended dose of magnesium by incorporating both dietary supplement as well as the right foods in your diet could help you and your heart stay healthy.Sources of magnesiumHere are some options of magnesium-rich foods:Vegetables and fruitsFruits and veggies, particularly leafy greens, remain the healthiest food categories to gain nutrition from. These nutrients include vitamins A, C, and E, zinc, phosphorus, and folic acid (10). Some of these vegetables produce high intakes of magnesium as well as other nutrients and minerals when cooked.Spinach, potato, okra, and edamame are some options of magnesium-rich fruits and veggies.Nuts and seeds and dark chocolateTrail mix is a good source of energy and a healthy on-the-go snack. Varieties of trail mix that contain magnesium-rich nuts can assist in glucose breakdown, making your body's energy-producing cycle much more productive (4). Nuts and seeds are also an excellent source of vitamins like vitamin E, B6, niacin, and folate which are good for the heart.Dark chocolate is as healthy as it is delicious. It's very rich in magnesium, with 64 mg of magnesium in a 28-gram serving. Nuts like cashews, peanuts, and pumpkin seeds are good snacks to have at home, at work, or during walks. While seeds are a good source of potassium, calcium, plant iron, and zinc (11).Protein-rich food like yogurt and soyMeat and poultry are great sources of protein, but do not provide sufficient magnesium. To increase magnesium intake consider other food sources like cheese, yogurts, and soy that provide both protein and magnesium (5).If vegan or vegetarian, soy nuts, beans like lima and chickpeas, tofu, black eyed peas, and even peanut butter can easily be integrated into your daily diet to get sufficient protein and magnesium. Yogurt also contains calcium, zinc, and probiotics (12).Whole-grain foodsMost cereals, especially organic options, hold a good source of magnesium content (6). This not only makes the classic breakfast a preferred source of magnesium, but an option for quick energy boost.Whole wheat bread, black beans bran cereal, cooked wheat germ, and cooked quinoa also contain magnesium.FishFish comes naturally packed with omega-3, vitamin D, and magnesium (7). Tuna and salmon are popular fish that can help to strengthen the cardiovascular system.Consuming fish in meals at least twice a week is recommended by the Heart Foundation of Australia (1). This can boost your magnesium intake significantly and help maintain a healthy heart.Are you into customising your own daily vitamins for greater health benefits? We've got just the thing for you! Vitable let's you put together your own vitamin subscription for an assortment of health benefits that you can pair with healthy living. Also looking for vitamin delivery? That's all part of Vitable's awesome package for personalised vitamins in Australia. Here are other areas that magnesium can help you with, plus other supplements that can benefit in different ways:Magnesium | Astaxanthin | Acetyl L carnitine | Fish oil | Vegan omega*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Heart Foundation. Key Statistics: Heart Disease. Heart Foundation. Published 2020 on https://www.heartfoundation.org.au. Accessed on 13 August 2021. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue, and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020;12(1):228. Published 2020 Jan 16. doi:10.3390/nu12010228 Eat for Health. Vegetables and Legumes / Beans. Eat for Health. Published April 2019 on https://www.eatforhealth.gov.au/food-essentials/five-food-groups/vegetables-and-legumes-beans. Accessed on 13 August 2021. International journal of molecular sciences vol. 20,6 1351. Effects of Magnesium Deficiency on Mechanisms of Insulin Resistance in Type 2 Diabetes: Focusing on the Processes of Insulin Secretion and Signaling. Kostov, Krasimir. 18 Mar. 2019, doi:10.3390/ijms20061351. Nutrient Reference Values. Magnesium. Nutrient Reference Values. Published 2014 on https://www.nrv.gov.au/nutrients/magnesium. Accessed on 13 August 2021. BetterHealth. Cereals and wholegrain foods. BetterHealth. Published 2014 on https://www.betterhealth.vic.gov.au/health/healthyliving/cereals-and-wholegrain-foods . Accessed on 13 August 2021. Vitable. Magnesium. Vitable. Published 2020 on https://research.get.vitable.com.au/magnesium . Accessed on 13 August 2021. Nutrition Education Materials Online team. “Heart Failure Nutrition". Queensland Government. Last reviewed March 2018 at https://www.health.qld.gov.au/__data/assets/pdf_file/0033/149892/cardiac_hftalk.pdf. Accessed on 23 August 2021. Cascina, T., Hummel, S., "Nutrient Deficiencies in Heart Failure: A Micro Problem With Macro Effects?". Journal of the American Heart Association. Published Sept 2018 on https://www.ahajournals.org/doi/10.1161/JAHA.118.010447. Accessed on 23 August 2021. Better Health Channel. "Fruits and vegetables". Better Health Channel. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/healthyliving/fruit-and-vegetables. Accessed on 23 August 2021. Better Health Channel. “Nuts and seeds”. Better Health Channel. Published (n.d.) on https://www.betterhealth.vic.gov.au/health/healthyliving/Nuts-and-seeds#benefits-of-seeds. Accessed on 23 August 2021. El-abbadi, N., Dao, M., et. al. "Yogurt: role in healthy and active aging". National Institutes of Health: US National Library of Medicine. Published April 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6410895/. Accessed on 23 August 2021.
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