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.
Tired of your thin, lacklustre hair? Here are 3 vitamins to make your hair thicker naturally
Healthy looking hair can be an indicator that you're practicing the right hair care methods and getting your fill of nutrient-rich foods. While most of us can get sufficient nutrients that the body needs through diet, some of us can lack the essential vitamins and minerals required for luscious healthy hair. Believe it or not, your scalp has over 100,000 hair follicles that thrive on various minerals, whereby any malnutrition can result in hair colour change, hair weakening and even hair loss. Let's get to know top tips on how to get thick hair, plus the vitamins and minerals that can support your efforts in maintaining hair health. Hair Care TipsWe understand the role of vitamins and minerals in maintaining healthy hair, but without basic care for hair, we might not achieve what we set out to do in the first place. Here are some easy hair care tips you can put into practice starting today:Choosing the right shampooIf you have coloured your hair, you might want to consider using a shampoo designed for colour-treated hair. If your hair is damaged to a certain degree or chemically treated, consider a 2-in-1 shampoo (19).Wash oily hair more frequentlyThe frequency of hair washing you should do depends on the amount of oil that your scalp produces. If your scalp is oily, you could wash it once a day (19). If you have chemically-treated hair, you may want to wash it less frequently (19). Another good tip to keep in mind with hair-washing is that the older you get, the less oil is produced by your scalp. So it may be a good idea to reduce the frequency of washing then. However, if you see flakes in your hair, it's probably because you're not shampooing enough (19).Address hair problemsThere are certain conditions that impair hair health, but there are also ways to protect it. Individuals can be affected by hair loss (alopecia) (6), dandruff (7) and monilethrix, whereby individual strands get the appearance of a beaded necklace because of intermittent narrowing of the hair shaft (5).However, regular use of shampoo and conditioner appropriate for your hair type (17) and good nutrition (18) are all useful for how to get thick hair. Don't forget to speak to your dermatologist if you're experiencing hair or scalp problems.Get the right nutrientsThese, too, help with hair strength, growth and shine: Beta-carotene, vitamins B1, B2, niacin (B3), pantothenic acid (B5), B6, B12, vitamin E, selenium and folate are just some of the nutrients involved in hair health (18).Other nutrients to help you with hair health are:CranberryVitable's cranberry formula includes silica, which supports hair health (8). This mineral is believed to be necessary for the synthesis of collagen, the protein that enhances skin strength and elasticity. According to a study, a deficiency in this mineral induces hair loss (10). Silica has also been found to boost hair thickness, among other benefits for skin and nails (9).Collagen creamerTaking collagen creamer may be a way to get thick hair. This protein is the most prolific in the human body. It makes up connective tissue and is present in bone, skin, muscles, tendons and cartilage. Collagen supplements contain amino acids and other nutrients that support hair health, such as vitamin C, biotin and zinc (11). It is made up primarily of amino acids glycine, proline and hydroxyproline (12), the latter two of which are most abundant in keratin (13), the structural protein forming hair and nails in humans (14). BiotinAlso known as vitamin B7, this nutrient plays a role in protein synthesis, particularly keratin. A study demonstrated the positive link between hair and nail growth, and supplementation of this vitamin in biotin-deficient patients. Loading up on this nutrient may be an answer to the question of how to get thick hair as a deficiency has been connected to the thinning or loss of hair (15).It's no secret that our hair can influence our overall self-image, and however we choose to have it styled or cut can impact our self identity and self-expression. If you're looking to increase your hair thickness and growth, remember, a balanced diet, reduced stress and a range of topical, natural products will aid you in improving hair strength, thickness and lustre.If you are interested in methods for how to get thick hair, or anything related to hair health, consider personalised vitamins tailored to your needs. Vitable vitamins allow you to make your own vitamin plan, which means you can choose which supplements go with your vitamin subscription box. For your convenience, their service includes vitamin delivery in Australia.*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: Park, AM, et. al. “Hair Biology: Growth and Pigmentation.” Facial Plastic Surgery Clinics of North America. Published Nov 2018 on 10.1016/j.fsc.2018.06.003. Accessed 24 Jan 2022. “What is the structure of hair and how does it grow?” InformedHealth.org. Institute for Quality and Efficiency in Health Care. Published 29 Aug 2019 on https://www.ncbi.nlm.nih.gov/books/NBK65083/. Accessed 24 Jan 2022. Yang, F, et. al. “The structure of people's hair.” PeerJ. Published 14 Oct 2014 on 10.7717/peerj.619. Accessed 24 Jan 2022. “Basic Structure of Hair.” Central Bucks School District. Published 22 Mar 2005 on https://www.cbsd.org/cms/lib010/PA01916442/Centricity/Domain/1870/hair%20info.pdf. Accessed 24 Jan 2022. “Monilethrix.” MedlinePlus. Published 18 Aug 2020 on https://medlineplus.gov/genetics/condition/monilethrix/#causes. Accessed 24 Jan 2022. “Hair loss.” Mayo Clinic. Published 22 May 2020 on https://www.mayoclinic.org/diseases-conditions/hair-loss/symptoms-causes/syc-20372926. Accessed 24 Jan 2022. “Dandruff.” Mayo Clinic. Published 21 Sep 2021 on https://www.mayoclinic.org/diseases-conditions/dandruff/symptoms-causes/syc-20353850. Accessed 24 Jan 2022. “Cranberry.” Vitable. Published on https://research.get.vitable.com.au/cranberry. Accessed 24 Jan 2022. Lassus, A. “Colloidal silicic acid for oral and topical treatment of aged skin, fragile hair and brittle nails in females.” The Journal of International Medical Research. Published Jul-Aug 1993 on 10.1177/030006059302100406. Accessed 24 Jan 2022. De Araujo, LA, et. al. “Use of silicon for skin and hair care: an approach of chemical forms available and efficacy*.” Anais Brasileiros De Dermatologia (the official publication of the Brazilian Society of Dermatology). Published May-Jun 2016 on 10.1590/abd1806-4841.20163986. Accessed 24 Jan 2022. “Collagen.” Harvard School of Public Health. Published on https://www.hsph.harvard.edu/nutritionsource/collagen/. Accessed 24 Jan 2022. Wu, M, et. al. “Biochemistry, Collagen Synthesis.” StatPearls. Published 13 Sep 2021 on https://www.ncbi.nlm.nih.gov/books/NBK507709/#:~:text=Collagen%20is%20protein%20molecules%20made%20up%20of%20amino,perfect%20matrix%20for%20skin%2C%20tendons%2C%20bones%2C%20and%20ligaments.. Accessed 24 Jan 2022. Strnad, P, et. al. “Unique amino acid signatures that are evolutionarily conserved distinguish simple-type, epidermal and hair keratins.” Journal of Cell Science. Published Dec 2011 on 10.1242/jcs.089516. Accessed 24 Jan 2022. “Keratin.” Encyclopedia Britannica. Published 28 Feb 2020 on https://www.britannica.com/science/keratin. Accessed 24 Jan 2022. Patel, DP, et. al. “A Review of the Use of Biotin for Hair Loss.” Skin Appendage Disorders. Published 27 Apr 2017 on 10.1159/000462981. Accessed 24 Jan 2022. “What is ‘Good Hair'?” Perception Institute. Published on https://perception.org/goodhair/whatisgoodhair/. Accessed 24 Jan 2022. “Tips for healthy hair.” American Academy of Dermatology Association. Published on https://www.aad.org/public/everyday-care/hair-scalp-care/hair/healthy-hair-tips. Accessed 24 Jan 2022. “Nutrition and Hair Health.” The Trichological Society. Published on https://www.hairscientists.org/hair-and-scalp-conditions/nutrition-and-hair-health. Accessed 24 Jan 2022. “Tips for healthy hair.” American Academy of Dermatology Association. Published on https://www.aad.org/public/everyday-care/hair-scalp-care/hair/healthy-hair-tips. Accessed 22 Feb 2022.
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7 rules for healthy hair
Would you like shinier, healthier-looking hair? Fortunately, you achieve this with just a few simple changes to your hair care routine. It's a common misconception that healthy hair is as simple as the shampoo and conditioner you use and getting rid of your styling tools. But don't worry, you don't have to completely give up your beloved straightener just yet. So here are 7 rules for healthy hair. 7 Tips for Healthy Hair To help bring back your hair's natural shine and bounce, here are seven tips for healthy hair. 1) Treat wet hair gently and use a hairdryer When you jump out of the shower, you probably want to grab your hairdryer or towel straight away and give it a dry, but if you're not careful with how you do this, you could actually be damaging your hair. First of all, you should not vigorously towel-dry wet strands of hair because this can cause the follicles to become frizzy and lead to breakage. All you need to do with the towel is press, pat and gently scrunch the hair to remove excess water. It's important not to rub too hard on water-weakened hair, otherwise, your hair can become frizzy.It's commonly believed that it's better to let your hair air-dry naturally than using a hairdryer. However, a Korean study found that letting your hair dry naturally could actually be worse for your hair. When your hair is wet, it swells, and if you leave your hair like this too long it puts pressure on the delicate proteins that keep your hair intact, ultimately causing more damage. So let your hair dry naturally to about 70-80%, and dry the remaining with a hairdryer on cool a temperature.2) Eat a healthy, balanced diet You can't control the way your genetics and age affect your hair, but one thing you can control is your diet. A healthy, balanced diet can actually promote hair growth. For example, hair follicles are mostly made up of protein, so eating a diet rich in protein is particularly important for growth. Other vitamins and minerals play a role in your hair health, which we'll take a look at next.3) Look after your scalpAccording to hair care experts, the skin on your scalp is basically an extension of the skin on your forehead with oil glands and sweat glands, and like the face, it can be beneficial to tone and exfoliate it regularly.The scalp is often overlooked when it comes to healthy hair but the key to healthy, bouncy hair lies in a healthy and clean scalp. Since the follicles emerge from the scalp, it's important to maintain a healthy scalp by cleansing it to remove bacteria and sweat, excess oil and sebum build-up.4) Use healthy hair treatmentsEven if you wash your hair with salon-quality shampoo and conditioner, your hair will benefit from treatments, such as a deep conditioning mask. If your hair is dry and damaged, opt for a mask that's rich in natural oils, a couple of times a week.Research has found that oils particularly smooth and rehydrates the hair shaft, so why not opt for a home remedy treatment? Olive oil is an excellent and affordable option that's been shown to replenish moisture and soften damaged hair.5) Don't over-brushYou might think that brushing your hair is as simple as detangling and smoothing it out. Stop there. There's a right and a wrong way to brush your hair, and you can cause damage by brushing incorrectly.When your hair is wet, it's particularly vulnerable to breakage so it's especially important that you use a comb or a brush designed for wet hair. Since hair is weakest when it's wet, a great way to detangle your hair is to brush it prior to washing it in the shower.The other hack you need to know is that the type of brush you use is important. Generally speaking, combs are better for your hair because they are gentler on your hair follicles, but if you are going to use a brush, choose one with widely-spaced plastic bristles. Natural bristles can be sharp and too close together and make sure you stay away from metal prongs. 6) Minimise the use of hot toolsThe good news is you don't have to completely ditch your straightener and curling iron to have healthy hair. There are ways to minimise the damage to your hair when styling it, such as using a thermal protectant, which puts a barrier between the heat and your hair.If you're someone who uses a blow dryer to style your hair, be sure to invest in a good quality blow dryer with a proper nozzle, and correct your blow-drying technique. Try to limit the number of times you apply heat to your hair to three to four times, because the less heat you apply to your hair the better.7) Zinc + B complexIf you're experiencing hair loss, it could be the result of a zinc deficiency. Zinc is important for hair tissue growth and keeps the oil glands around the follicles healthy. B complex is a group of eight different vitamins involved in converting food to energy. Each of the different vitamins has a different role in the body. The B7 vitamin, known as Biotin is essential for healthy hair and hair growth. Studies have found that people with biotin deficiencies experienced greater hair loss.Both zinc and B-vitamins can be found in foods, but you may also want to consider a supplement. Excellent sources of zinc are beef, spinach, oysters, lentils and pumpkin seeds. Foods that are rich in biotin are whole cooked eggs, oysters, organ meats, wheat bran and baker's yeast. At the end of the day, you can easily achieve healthy hair with a few small changes to your hair care routine. Find out more about other areas that the above supplements can help you with:Zinc | B Complex | 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.
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The surprising benefits of zinc for skin
Zinc is a mineral that can help keep the skin healthy. It is one of 16 essential minerals in our body and is involved in more than 300 enzyme reactions to help our cells function.Seeing as our bodies do not produce zinc naturally, it is important to understand its sources and benefits.Zinc skin benefitsZinc is considered an essential nutrient that helps maintain and support the formation and health of collagen, a major component of our skin. It helps in healing minor body tissue injuries and wound healing, as well as supports skin repair, healing, or regeneration.Here are the top benefits of zinc for skin:Improves wrinkles and fine linesAs we age, our skin loses elasticity and begins to sag. Natural oils and fat deposits in the inner skin layers decrease, causing wrinkles and fine lines to form.One of the most popular zinc skin benefits is based on its anti-ageing properties. Studies (1) show that eight weeks of topical zinc therapy resulted in elastic fibre regeneration in the top layer of the skin. This resulted in a marked improvement in wrinkles and fine lines. This is because zinc has photoprotective properties, which means it can help reduce skin damage caused by sunlight and ultraviolet (UV) rays.Speeds up wound healingOther zinc skin benefits include skin repair and healing after an injury. If you are not consuming enough zinc from your diet, you could present with cracked skin (2).Doctors may prescribe zinc supplements for those with wounds that develop between the knee and ankle. According to healthdirect.gov.au, around 1% of Australians suffer from this (3). Since these wounds are located far from the heart, they may take a longer time to heal as it is difficult for veins in the legs to carry deoxygenated blood back to the heart. There is evidence suggesting that these wounds may heal faster with the help of mineral and vitamin supplements, including zinc (3).Helps with skin repairIf you have keloids, or noticeable scars from an injury or surgery, you may want to look into topical zinc-based options to complement other treatment modalities for better skin health.It is believed that topical zinc can stimulate collagenase. Collagenase is an enzyme that breaks down collagen in damaged tissue and supports tissue growth (1). It can support skin repair and regeneration, demonstrating the many benefits of zinc for various underlying skin conditions. Zinc for skin: Where can I get zinc?Fortunately, several foods contain zinc. Oysters are a good source of this trace mineral, containing more zinc per serving than any other food (5). Red meat, fish, poultry, and even cereals and dairy are rich in zinc (5). There are also several forms of zinc supplements to choose from, including zinc gluconate, zinc acetate, and zinc sulphate.How much zinc do I need for good skin health?It is recommended that male and female adults consume 14mg and 8mg of zinc per day (6).Zinc intake for vegetariansIt can be difficult for vegetarians to meet the recommended daily zinc intake from food alone. It is estimated that vegetarians require approximately 50% more of the recommended daily zinc intake than non-vegetarians (6). This is because the amount of zinc absorbed by the body is affected by the amount of protein in our diet. In the case of vegetarians, usual protein sources like grains and beans contain phytates, a compound that blocks zinc absorption.Zinc intake for those with pre-existing conditionsThose with pre-existing conditions can be more vulnerable to zinc deficiency (4). These health conditions also can decrease the amount of zinc absorbed by the body and increase the amount that passes through the kidneys (4).What happens if I do not get enough zinc?While zinc can be found naturally in several foods, it is not uncommon for people to suffer from zinc deficiency.Zinc deficiency results in visible skin changes, demonstrating the importance of zinc for skin. Rashes and cracks can appear on the skin around the mouth and hands, resisting moisturisers, steroid creams (anti-inflammatory cream), and lotions.If you are in any of the aforementioned at-risk groups, or believe that you may not be getting enough zinc from dietary intake, it may be worth considering supplements. Zinc supplements can plug gaps in your diet, maximise the effects of positive lifestyle choices, and provide targeted support.You know what else goes well with a healthy lifestyle? Supplements and vitamins. You're in luck as you can build your own vitamin pack with Vitable to get the most out of that exercise regime and healthy diet! Once you've put together the best combination of supplements tailor made for you, we'll have these custom vitamin packs delivered right to you. And that's how you construct custom vitamins 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 | 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. National Institutes of Health. (2014). Zinc Therapy in Dermatology: A Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4120804/ Accessed August 01, 20212. Healthdirect. Zinc and your health. https://www.healthdirect.gov.au/zinc Accessed August 01, 20213. Better Health. Leg ulcers. https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/leg-ulcers Accessed August 01, 20214. Healthdirect. Zinc Deficiency. https://www.healthdirect.gov.au/zinc-deficiency Accessed August 01, 20215. National Institutes of Health Office of Dietary Supplements. Zinc. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ Accessed August 01, 20216. Nutrient Reference Values. Zinc. https://www.nrv.gov.au/nutrients/zinc Accessed August 01, 2021
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Is collagen worth it? What collagen actually does for skin, joints, and hair
TL;DR Collagen is one of the most abundant proteins in the human body, helping maintain skin elasticity, joint comfort, and healthy hair growth. As we age, natural collagen production declines but research shows that high-quality hydrolysed collagen supplements (particularly marine collagen) can help support firmness, hydration, and mobility. What is collagen? Collagen is the main structural protein that holds our body together - think of it as the “glue” that supports skin, bones, joints, tendons, ligaments, and even hair follicles. Our bodies naturally produce collagen, but starting in our mid-to-late 20s, production begins to drop by about 1% each year. This leads to visible signs of ageing (like fine lines and wrinkles), as well as stiffness in joints and slower recovery after exercise. How collagen supports skin, joints, and hair Function What collagen does Benefits you may notice Skin Provides structure and elasticity Fewer fine lines, smoother texture, improved firmness Joints & bones Cushions cartilage and connective tissue Better flexibility, less stiffness after activity Hair & nails Supports keratin production and scalp structure Stronger nails, thicker-looking hair Factors that reduce natural collagen levels 1. Ageing As we age, the fibroblasts in our skin (which produce collagen) slow down. This is why collagen supplements can be beneficial from your late 20s onward. 2. UV exposure Australia’s strong UV rays can accelerate collagen breakdown. Chronic sun exposure is one of the biggest contributors to premature ageing and pigmentation. 3. Lifestyle and stress Smoking, excess alcohol, stress, and a low-protein diet can all inhibit collagen synthesis. On the other hand, regular exercise and a diet rich in vitamin C, zinc, and amino acids can support natural collagen production. Is collagen worth it for skin? Several clinical studies have shown that oral hydrolysed collagen peptides can improve hydration, elasticity, and dermal density within 8–12 weeks of consistent use. For example, a 2019 study published in the National Library of Medicine found that participants taking daily collagen experienced measurable improvements in skin firmness and elasticity, compared to those on a placebo. Key takeaway If you’re looking to smooth fine lines and boost skin glow from within, collagen supplementation can be worth it, especially when paired with a balanced diet and sunscreen protection. What about collagen for joints and recovery? Type II collagen is the form found in cartilage, the connective tissue that cushions your joints. As collagen production slows, cartilage thins, increasing joint stiffness and post-exercise soreness. Clinical evidence suggests that collagen supplements may help improve joint comfort and flexibility, particularly in older adults and active individuals. Collagen works synergistically with vitamin C, which is essential for collagen synthesis, and magnesium, which supports muscle function and recovery. Does collagen help with hair and nails? Collagen provides amino acids (especially proline and glycine) that are essential for keratin, the main protein in hair and nails. Supplementing collagen may help strengthen brittle nails and support healthy hair growth from within. For extra support, pair collagen with biotin and zinc, which further promote strong, shiny hair and nail resilience. Marine vs bovine collagen: Which is better? Type Source Best for Absorption Marine collagen (Type I) Fish skin and scales Skin, hair, and nails High - smaller peptides for fast absorption Bovine collagen (Type I & III) Cow hide Skin and joint health Moderate Porcine collagen (Type I & III) Pig skin General tissue support Moderate Marine collagen is often preferred in due to its superior absorption rate. However, those with fish or shellfish allergies should avoid marine-based collagen and opt for bovine-sourced options instead. Choosing the best collagen supplement in Australia When shopping for collagen, look for: Hydrolysed or peptide form (for optimal absorption) Type I collagen for skin, hair, and nails Type II collagen for joints and cartilage Vitamin C inclusion to support collagen synthesis Vitable’s Marine Collagen is formulated in Australia using sustainably sourced Type I marine collagen. Vitable’s Marine Collagen Vitable’s Collagen Plus Hyaluronic Acid and Collagen Creamer is a Type I marine collagen supplement is formulated to: Maintain and support skin integrity and structure Improve elasticity and hydration Reduce the appearance of fine lines and wrinkles Support healthy hair and nail growth How to take collagen for best results Take collagen daily for at least 8-12 weeks for visible results. Pair with a diet rich in vitamin C (like citrus and capsicum). Stay hydrated - collagen synthesis relies on adequate water intake. Protect your skin from UV exposure to prevent further collagen loss. FAQs Marine Collagen vs Bovine Collagen: Which is better?Marine and bovine collagen differ mainly by source and collagen type. Bovine collagen (from cows) contains Types I and III to support skin and joints but isn’t suitable for vegetarians. Marine collagen (from fish) offers Type I for skin, hair, and nail health and has faster bioavailability, though unsuitable for those with fish allergies. 2. How long does it take to see results?Most people notice improved skin hydration within 4–8 weeks, with visible elasticity and firmness by 12 weeks. 3. Is collagen safe during pregnancy or breastfeeding?Always check with your healthcare provider before taking any supplement during pregnancy or lactation. Final thoughts: Is collagen worth it? Yes! Collagen supplementation can be worth it for maintaining youthful skin, healthy joints, and stronger hair and nails, especially as natural production declines with age. References Bolke, L., Schlippe, G., et al. “A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study”. National Library of Medicine: National Center for Biotechnology Information. Published October 17, 2019 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835901/ Better Health Channel. “Healthy ageing - the skin”. Better Health Channel. Last reviewed April 17, 2018 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/healthy-ageing-the-skin . Accessed on July 29, 2021 Leon-Lopez, A., Morales-Penaloza, A., Martines-Juarez, V., et al. “Hydrolyzed Collagen—Sources and Applications”. National Library of Medicine: National Center for Biotechnology Information. Published November 6, 2019 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6891674/ Borumand, M., Sibilla, S. “Daily consumption of the collagen supplement Pure Gold Collagen® reduces visible signs of aging”. National Library of Medicine: National Center for Biotechnology Information. Published October 13, 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4206255/ Silva, T., Moreira-Silva, J., Marques, A., et al. “Marine Origin Collagens and Its Potential Applications”. National Library of Medicine: National Center for Biotechnology Information. Published December 5, 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4278207/ . Accessed July 29, 2021
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Zinc Supplements for Hair Strength
Our hair can play an important part in our lives as it protects the scalp from harmful sun exposure and heat. Some common factors that may cause it to change over time are hormonal changes, overexposure to the sun's ultraviolet (UV) rays, chemical processes (ie. dye), and aging (1).
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Magnesium types: Magnesium glycinate vs citrate: what’s the difference?
Are there different types of magnesium? What are they? We answer all your burning questions about magnesium and whether you should be taking them as supplements.
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How magnesium supplements can benefit your body & mind
Magnesium has several benefits which include supporting brain function and nervous system health. However, according to healthdirect, around 1 in 3 people in Australia are not getting the adequate intake of magnesium daily (1).This mineral is important as it directly impacts the nervous system. The nervous system is made up of the brain, spinal cord, and nerves. It is the system that controls all the functions you need to go about your day. This includes intelligence and memory, movement, and the senses (2).There are several factors that can deplete this mineral in your body, including alcohol use, chronic diarrhea, excessive sweating, and certain medications (12). Stress can also lead to less magnesium in the body (13).Healthy adult men should generally consume 400 to 420 mg of magnesium per day, while women should consume 310 to 320 mg daily. Pregnant women should consume a higher dose than women who are not pregnant.Magnesium supplement benefitsMaintains and supports nervous system healthMagnesium is necessary for the smooth running of several central nervous system processes (13). It is important for the regulation of good nerve transmission, and conduction of the nerves to the muscles.Maintains and supports cognitive and mental functionMagnesium is also important for proper cognitive and mental function. Studies have suggested that magnesium plays a role in human cognitive performance and also helps learning (15).Magnesium also helps block compounds that may cause neuronal degeneration and cell death, while improving muscle and nerve function ensuring a healthier mind (10).Prevents dietary magnesium deficiencyMagnesium deficiency results in neurological symptoms or conditions (5). It is also linked to inflammation, which may result in chronic health conditions (7).Magnesium-rich foodGenerally, foods that are high in fibre can provide reasonable amounts of magnesium.You can get a good amount of magnesium in green vegetables like spinach and peas. If you prefer things you can snack on, try cashews, peanuts, and almonds. Whole wheat bread and brown rice are good options as well. When trying to boost your magnesium levels, be sure to prioritise eating more magnesium-rich foods.In the case your diet is not enough, you can opt for magnesium supplements.While there are many different kinds of magnesium capsules available as supplements, the best types are the ones with highest bioavailability, or are most easily absorbed by the body. Among these is, magnesium citrate, which is more bioavailable compared to other types of magnesium, like magnesium oxide and magnesium chelate (14).Magnesium supplement benefits include giving your nervous system a boost. Taking the right steps to care for your brain and nervous system can allow you to function better on a daily basis.What happens when you have an effective exercise and diet plan in practice? That's half the battle won. Taking your capabilities to the next level can be achieved with personalised vitamins or vitamin packs. With Vitable, you can curate your supplementation by crafting a pack that's geared just for you - that's the benefit of having a vitamin subscription in Australia. What are you waiting for? Craft your unique vitamin plan today and have it delivered to your doorstep! Learn more about other areas that magnesium can help you with, plus other supplements that can benefit in different ways:Magnesium | Iron | Ashwagandha | Acetyl L carnitine | B complex | 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:1. HealthDirect. “Foods high in magnesium.” HealthDirect. Last Reviewed March 2021 on https://www.healthdirect.gov.au. Accessed August 3, 20212. HealthDirect. "Nervous System." HealthDirect. Last reviewed July 2019 on https://www.healthdirect.gov.au/nervous-system . Accessed August 3, 20213. Vitable. "Magnesium". Vitable. (n.d.) Accessed August 3, 2021 from https://www.get.vitable.com.au/products/magnesium24. HealthDirect. "Magnesium and your health". Healthdirect. Last reviewed March 2021 on https://www.healthdirect.gov.au/magnesium . Accessed August 2, 20215. Grober, U., Schmidt, J., Kisters, K. 2015. “Magnesium in Prevention and Therapy.” Nutrients 7, 9 (Sep): 8199-8226. https://www.mdpi.com/2072-6643/7/9/5388 . Accessed August 2, 20216. Kirkland, A., Sarlo, G., Holton, K., "The Role of Magnesium in Neurological Disorders". National Library of Medicine: National Center for Biotechnology Information. Published June 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/ . Accessed August 3, 20217. Harrar, S., "Why Magnesium is Good for Brain Health". Brain&Life.org. Published Feb/March 2020 on https://www.brainandlife.org/articles/why-magnesium-is-good-for-brain-health/ . Accessed August 3, 20218. Sartori, SB., Whittle, N., Hetzenauer, A., Singewald, N. 2012. “Magnesium deficiency induces anxiety and HPA axis dysregulation: modulation by therapeutic drug treatment.” Neuropharmacology. 62, 1 (Jan): 304-12. https://doi.org/10.1016/j.neuropharm.2011.07.0279. Cuciureanu, M., Vink, R., "Magnesium in the Central Nervous System". University of Adelaide Press. Published 2011 on https://www.ncbi.nlm.nih.gov/books/NBK507250/ . Accessed August 3, 202110. Institute of Medicine (US) Committee on Nutrition, Trauma, and the Brain. "Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Health Outcomes in Military Personnel". National Academis Press. Published 2011 on https://www.ncbi.nlm.nih.gov/books/NBK209305/ . Accessed August 3, 202111. Hung-Chuan, P., Meei-Ling, S., et. al., " Magnesium supplement promotes sciatic nerve regeneration and down-regulates inflammatory response". National Library of Medicine: PubMed.Gov. Published July 2011 on https://pubmed.ncbi.nlm.nih.gov/21609904/. Accessed August 3, 202112. Medlineplus. “Magnesium deficiency.” U.S. National Library of Medicine. Published on https://medlineplus.gov/ency/article/000315.htm . Accessed August 7, 202113. Vitable. “Magnesium.” Vitable. Published (n.d.) on https://research.get.vitable.com.au/magnesium. Accessed August 19, 202114. Walker, A., Marakis, G., et al. "Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study." National Library of Medicine: National Center for Biotechnology Information. Published Sept 2003 on https://pubmed.ncbi.nlm.nih.gov/14596323/. Accessed August 19, 202115. https://www.ncbi.nlm.nih.gov/books/NBK507270/
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6 Of The Best Energy-Boosting Foods
Some foods give you more energy than others. And if you're often left feeling fatigued, it's probably high time for you to re-evaluate your diet. We've covered the best foods for energy here — make sure you remember them!
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Winter skin care - How to keep your skin healthy and moisturised
Winter months can sometimes be eagerly anticipated after months of long, hot summers. However, the transition from hot summer to cold and dry winter can really impact our skin barrier and the health of our skin.
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