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Anxiety: What is Anxiety and How to Calm Anxiety?

Everything You Need to Know About Anxiety

Anxiety Overview

Anxiety is the natural reaction of your body to stress. It’s a sense of fear or fear for what is to come. The first day of college, a job interview or a speech can make most individuals feel frightened and nervous.

But you may have anxiety disorder if your emotions of anxiety are extreme for more than six months and interfere with your lives.

Anxiety Disorders and Anxiety Attacks

What are disorders of anxiety?

It is normal to be anxious to move to a new location, start a fresh job or take a test. This sort of anxiety is disagreeable, but it can motivate you to work harder and do a better job. Ordinary anxiety is a sensation, but it does not interfere with your daily lives.

In the case of an anxiety disorder, you may always have a sense of fear. It’s intense and sometimes weak.

This kind of anxiety can lead you to stop doing stuff that you like. In extreme cases, you may not be able to get into a lift, cross the road, or even leave home. If left untreated, the anxiety will continue to worsen.

Anxiety disorders are the main type of emotional disorder and can affect people of all ages. The American Psychiatric Association reports that females are more probable to be diagnosed with an anxiety disorder than males.

What kinds of anxiety disorders are there?

Anxiety is a main component of a number of illnesses. These include:

Panic disorder: repeated panic attacks in unexpected moments. A panic disorder individual may be afraid of the next panic attack.
Phobia: excessive fear of a particular object, condition or activity
Social anxiety disorder: intense fear of being judged in social circumstances by others with an social situations
Obsessive and compulsive disorder: recurrent irrational ideas which lead you to the performance of a particular, repeated behavioral
Anxiety separation disorder: fear of being away from home or loved ones
Illness anxiety disorder: anxiety about your health(hypochondria)
Post traumatic stress disorder(PTSD): anxiety following a traumatic event

What area the symptoms of anxiety?

Anxiety feels distinct based on the individual. Feelings can range from stomach butterflies to a running heart. You may feel out of control, like your mind and body are divided.

Nightmares, panic attacks and painful thoughts and memories you cannot regulate are other methods individuals experience anxiety. You may feel overall fear and anxiety, or you may be afraid of a certain location or event.

General anxiety symptoms include:

  • increased heart rate
  • rapid breathing
  • restlessness
  • trouble concentrating
  • difficulty falling asleep

The symptoms of your anxiety may be completely distinct from those of someone else. This is why it is essential to understand how fear can occur. Read about the many different symptoms of anxiety.

What is an assault of anxiety?

An anxiety attack is an overwhelming sense of apprehension, anxiety, or fear. For many, an anxiety attack is slowly developing. It can get worse when a stressful event approaches.

Anxiety attacks may vary significantly, and individual symptoms may differ. This is because not everyone has many symptoms of anxiety and they can alter over time.

Common anxiety attack symptoms include:

  • feeling faint or dizzy
  • shortness of breath
  • dry mouth
  • sweating chills or hot flashes
  • apprehension and worry
  • restlessness
  • distress
  • fear
  • numbness or tingling

Some prevalent symptoms have been panic and an anxiety attack, but they are not the same. Learn more about them so you can decide whether or not your symptoms are the outcome.

What causes anxiety?

Researchers are not sure exactly what causes anxiety. But a mixture of variables is probable to play a part. These include genetic, environmental and brain chemistry variables.

Researchers also think that the regions of the brain that control fear may be affected.

Current anxiety studies examine more deeply the components of the brain engaged in anxiety. Learn more about the findings of scientists.

Are there tests for anxiety diagnosis?

Anxiety cannot be diagnosed by a single exam. An anxiety diagnosis instead needs a long process of physical exams, psychological assessments and psychological questionnaires.

Some physicians may perform a physical examination, including blood or urine tests, to rule out medical circumstances that might add to your symptoms.

Several scales and anxiety tests are also used to assist your doctor evaluate your anxiety levels. Reach each of the exams.

What are anxiety medications?

Once you have been diagnosed with anxiety, you can investigate your doctor’s therapy alternatives. Medical therapy is not essential for some individuals. Changes in lifestyle may be sufficient to deal with symptoms.

However, treatments in mild or serious instances can assist you overcome symptoms and make your daily life more manageable.

Anxiety treatment is divided into two categories: psychotherapy and medication. Meeting a psychiatrist or therapist can assist you learn instruments to use and strategies to deal with anxiety.

Antidepressants and sedatives are typically used to treat anxiety. They operate to balance brain chemistry, prevent anxiety episodes and eliminate the most serious symptoms. Read more about anxiety medications and the advantages and benefits of each type.

What are the natural remedies for anxiety?

Changes in lifestyle can be an efficient way of restoring stress and anxiety that you face every day. Most of the natural “cures” are to look after your body, take part in good operations and eliminate unhealthy operations.

This includes:

  • Getting enough sleep
  • Meditating
  • Staying active and exercising
  • Eating a healthy diet
  • Staying active and working out
  • Avoiding alcohol
  • Avoiding caffeine
  • Quitting smoking cigarettes

If these change in lifestyle appear to be a beneficial way to assist you eliminate any anxiety, read how each one works— and learn more about how to treat anxiety.

Anxiety and depression

You may also be depressed if you have an anxiety disorder. While anxiety and depression can occur individually, it is not uncommon for these diseases to occur jointly.

Anxiety may be a clinical or serious depression symptom. Deepening symptoms may also be caused by an anxiety disorder.

The symptoms of both circumstances can be managed with many of the same procedures:

  • psychotherapy,
  • medication and
  • changes in lifestyle.

How to help kids with fear Anxiety is natural and common in kids. In reality, one in eight kids is anxious. As kids grow up and learn from parents, friends and caretakers, they usually create the capacity to calm down and deal with fears.

However, anxiety can also become chronic and persistent and become an anxiety disorder in kids. Uncontrolled anxiety can interfere with daily work, and kids may prevent interacting with their colleagues or members of the family.

Symptoms of an anxiety disorder may be:

· jitteriness
· irritability
· sleeplessness
· feelings of fear
· shame
· feelings of isolation

Child anxiety therapy involves cognitive behavioral therapy (speech therapy) and medicines. Learn about the signs of an anxiety disorder and methods for calming your child’s anxiety.

Healthline Partner Solutions Get doctor answers in minutes, do you have medical concerns at any time?

Connect online or by telephone to a qualified, experienced physician. Pediatricians and other experts are accessible 24 hours a day.

How to help teenagers with anxiety can be cause for anxiety.

In these significant years, tests, university visits, and early dates all emerge. However, teens with anxiety or symptoms of anxiety may often have an anxiety disorder.

In adolescents, symptoms of anxiety can include nervousness, timidity, isolation, and avoidance. Anxiety in adolescents can also lead to uncommon behaviours. They can behave, perform badly at college, skip social activities and even use drugs or alcohol.

Depression may accompany anxiety for some teenagers. It is essential to diagnose both situations so that therapy can deal with the underlying problems and assist to alleviate symptoms.

Talk therapy and medication are the most prevalent treatments for anxiety in adolescents. These medications also assist to cope with symptoms of depression.

Stress and anxiety

Stress and anxiety are two sides of the same coin. Stress is the consequence of your brain or body’s requirements. It can be triggered by an case or activity which makes you nervous or disturbing. Anxiety is the same concern, fear or discomfort.

Fear may be a response to your stress, but it can also happen in individuals who do not have apparent stressors.

Anxiety and stress both trigger mental and physical symptoms. Including

  • Headache
  • stomachache
  • fast heartbeat
  • sweating
  • dizziness
  • jitteriness
  • muscle tension
  • rapid breathing
  • panic
  • nervousness
  • difficulty concentrating
  • irrational anger or irritability
  • restlessness
  • sleeplessness

Stress and anxiety are not always bad. Both can effectively increase or encourage you to achieve the job or challenge ahead of you. But if they are persistent, they can start interfering with your everyday lives. It is essential to seek therapy in that situation.

The long term prospects for untreated depression and anxiety include chronic health problems, including heart disease. Learn why anxiety and stress happen and how circumstances can be managed.

Anxiety and alcohol

If you are nervous often, you may choose to have a beverage that calms your nerves. Alcohol is, after all, a sedative. It can depress your central nervous system’s activities, which can assist you feel more comfortable.

In a social environment, that could feel like the response you need to drop your guard. It may not be the best answer in the end.

Some individuals with anxiety disorders end up using alcohol or other medicines to get a better feeling frequently. This can generate addiction and dependence.

An alcohol or drug issue may need to be treated before anxiety can be dealt with. Ultimately, chronic or long-term use can make things worse. Read more to comprehend how alcohol can exacerbate symptoms of anxiety or anxiety.

Is food able to treat anxiety?

Talk treatment and medication are usually used to treat anxiety. Lifestyle modifications can also assist, such as having enough sleep and frequent practice. Furthermore, some study indicates that foods you consume can benefit your brain if you commonly feel anxiety.

These foods contain:

  • salmon
  • chamomile
  • turmeric
  • dark chocolate
  • yogurt
  • green tea

Weight Loss Tips: Top 5 Vitamins and Minerals to Boost Your Metabolism

Should I take vitamins for weight loss ?

Weight loss is not as simple as some magical pills appear. However, you can bring a few vitamins and minerals to make sure your body works as effectively as possible for weight loss.

A balanced diet can meet most of your nutrient requirements. But adding a few secure vitamin supplements may provide a further boost to keep up with your good weight loss regime if you are on a restricted diet.

Not all vitamins and minerals are equivalent when it comes to weight loss. Read on to figure out which ones can help you lose weight and maintain it away.

1. B vitamins

The B vitamins include

· Thiamine(B-1)
· Riboflavin(B-2)
· Niacin(B-3)
· Pantothenic acid(B-5)
· Pyridoxine(B-6)
· Biotin(B-7)
· Folate(B-9)
· Cobalamin(B-12)

The B vitamins principal task is to assist your body metabolize carbohydrates, proteins and fats and use the energy stored in food.

For instance, thiamine(B-1) enables body cells transform carbohydrates into energy. In other words, low concentrations of one or more of these vitamins do not make your metabolism work properly. This makes weight loss even more difficult.

Food sources: B vitamins can be found in a variety of foods.

Great sources include:

·Beans
·Lentils
·Milk
·Eggs
·Lean Meat
·Whole grains
·Potatoes
·Bananas

Cobalamin (B-12) are not discovered in any plant products, it is hard for anyone to get enough after a vegan diet.

Tip: Dietary supplements with all 8 B vitamins are usually recognized as vitamins of the B complex. You can readily find them in shops or online.

Try it: Shop for vitamin B supplements

2. Vitamin D

Vitamin D is critical for a healthy immune system.

Your body can receive all the vitamin D that the sun requires courtesy. Today, however, most individuals spend too much time indoors or in climes where the sun does not always shine.

It is hard to get enough vitamin D from food, so supplements are often suggested. According to some studies, adequate concentrations of vitamin D may also assist avoid depression. For an efficient diet, a positive attitude is also essential.

Researchers noted lower than normal serum vitamin D concentrations in obese individuals. The precise weight loss function of vitamin D is still uncertain.

A 2011 research discovered that overweight and obese adults who take supplements for calcium and vitamin D considerably lose more stomach fat than those who take no supplements.

Food sources: while the sun is the best source of vitamin D, the food, particularly fortified food, can also provide this vitamin.

Vitamin D foods include:

·Cod liver oil
·Sardines
·Tunas
·Salmon
·Egg yolk
·Fortified milk and yogurt
·Fortified cereals

Tip: If you spend most of your days indoors, you may want to consider taking a vitamin D supplement. Sunscreen is still essential to use.

Try it: Shop for supplements with vitamin D.

3. Iron

Iron has a part to play in assisting your body build nutrient power. Iron enables you transport oxygen to all your cells, including your muscles. This enables them to burn fat, in turn.

Too little iron can lead to anemia of iron deficiency, one of the most prevalent food deficiencies in the United States.

Symptoms of anemia of iron deficiency include:

·Low energy levels
·Fatigue
·Weakness

Low iron concentrations also decrease physical strength and athletic performance.

Women with severe menstrual periods and individuals who donate blood commonly are more likely to have iron deficiency.

Talk to your doctor about an iron supplement if you are at greater danger for iron deficiency.

Food sources: With the following ingredients, you can develop your body’s iron shops:

·Lean meat
·Shellfish
·Beans
·Spinach

Your body absorbes better the sort of iron found in meat than iron found in a herbal source. Not an eater of meat?

If you have not correctly replaced meat with another source of iron, you may be deficient in iron.

A consumption of iron-rich food, such as strawberries or tomatoes, together with a source of vitamin C can assist enhance absorption.

Tip: Take iron supplements and add additional fiber to your diet because iron supplements may become constipating.

Try it: iron supplements shop.

4. Magnesium

For body power manufacturing, magnesium magnesium is essential. This mineral functions in over 300 enzyme structures as a cofactor. These mechanisms are accountable for a broad spectrum of responses in the body, including:

·controlling blood glucose
·controls blood pressure
·keeping the bones strong and maintaining the nervous system functioning properly.

A complement of magnesium can guarantee that you get enough of it.

Food Sources: The best sources of magnesium include:

·Nut
·Seeds
·Legumes
·Leafy green vegetables, like spinach

You may want to keep a few nuts at hand for a fast power boost, so you don’t wear out as readily while you eat, particularly if you are doing a lot. Food sources: Don’t over-consume them: nuts are high in calories.

Tip: Very elevated doses of magnesium are often diarrhea by supplements or medication.

Try it: shop for supplements with magnesium.

5. Green tea extract

It is technically not a vitamin or mineral, but a green tea extract is one of the few supplements that are worth a second look on the market. Green tea is intended to boost fat oxidation and power expenditures and decrease fat production and absorption.

The extract from this famous drink contains strong antioxidants known as catechins. Green tea also has a good caffeine dose.

An assessment of six clinical studies discovered a significant increase in power spending relative to placebo in caffeine alone or in conjunction with catechins.

One research in 2012 Trusted Source discovered that green tea supplements lowered the weight of body weight by almost 2 pounds on average compared to placebo in obese people.

Tip: Green tea is deemed safe, but clinicians suggest that individuals take the extract with food in order to minimize potential hazards.

Try it: shop for the extract of green tea.

Supplements not working for weight loss

The list of supplements claiming to boost fat metabolism is quite lengthy. However, there is not enough research to support the allegations for the majority of these supplements.

This is not a comprehensive list. At this stage, however, there is little proof that the following supplements can help encourage weight loss or securely boost the lean mass:

·Sour orange (synephrine)
·Linoleic acid conjugated (CLA)
·Carnitine
·Forskolin
·Picolinate
·Fucoxanthine
·Garcinia cambogia
·Ephedra, banned by the U.S. Food and Drug Administration (FDA) due to significant safety issues.

When to Talk to your doctor

When speaking with your doctor ,if you are considering taking a vitamin or supplement to help weight loss. They can discuss the prospective advantages and hazards of each product.

This applies particularly to individuals who are pregnant, breastfeeding or suffer from underlying medical circumstances, such as high blood pressure, diabetes or cardiac disease.

Please ask your doctor if you may have any medicines you may be taking. If after taking a supplement you encounter any side effects, stop taking it and contact your doctor.

Finally, if you try to increase energy because you feel constantly or tired of the weather, see your doctor. This could be a symptom of a larger problem that vitamins can not resolve.

Takeaway

Vitamins and mineral supplements can assist you handle stress, maintain a favorable mood and decrease tiredness. All of these contribute to a diet that is more likely to succeed.

However, you won’t lose any weight without changing the amount of calories you practice and eat every day.

The foundation for long-term weight loss is based on a general good diet, reduced caloric consumption and involvement in physical exercise. Experts agree.

Most of the vitamins, minerals and other nutrients that you require should come from food. Supplements can assist fill any loopholes in your diet that are caused by your calorie consumption.

Check the active ingredients and understand the correct dosage thoroughly by reading the label. Some vitamins may be overdose if you are not careful. Please be aware that it will not assist you to take additional or mega doses of a vitamin or mineral supplement.

Note also the expiry date before you take the supplement. Over time, vitamins lose power. Any supplements after their expiry date should be discarded.

Best Vitamins and nutritional supplements during pregnancy

Most Important Vitamins Considered Safe During Pregnancy

Pregnancy may be one of a woman’s most exciting and happy experiences in her life.

Some mothers, however, may also have a confusing and overwhelming time.

The internet, magazines and ads provide women with advice on how to stay healthy during pregnancy.

While most women know that high-mercury seeds, alcohol, and cigarettes are unlimited during pregnancy, many do not know that certain vitamins, minerals, and herbal supplements should be prevented.

Information about which supplements are safe and which often does not vary between sources, making it more complex.

This article describes which supplements are considered safe during pregnancy and explains why certain supplements should be avoided.

Why take supplements while you are pregnant?

It is important to consume the right nutrients at all levels of life, but especially during pregnancy, as pregnant women need to feed themselves as well as their growing babies.

Pregnancy increases the nutrient requirements

Women need a significant increase in macronutrient intake during pregnancy. The macronutrients include carbohydrates, proteins and fat.

For example, protein intake must increase from the recommended body weight of 0.36g / lib (0.8g / kg) for non-pregnant women to 0.5g / lib (1.1g / kg) for pregnant women.

However, the requirements for micronutrients, including vitamins, minerals and trace elements, are even higher than the macronutrient requirement.

Vitamins and minerals support maternal and fetal growth at all stages of pregnancy and are necessary to support critical functions such as cell growth and cell signaling.

While a well-planned nutrient-dense diet allows a few women to meet this growing demand, others are not.

Some pregnant women may need vitamin and mineral supplements for various reasons, including:

Nutrient deficiencies: some women may need supplements after a blood test that reveal vitamin or mineral deficiency. It is important to correct deficiencies because birth defects have been associated with a lack of nutrients such as folate.

Hyperemesis gravidarum: This complication of pregnancy is characterized by severe nausea and vomiting and could lead to weight loss and deficiencies in nutrients.

Dietary restrictions: Women with a specific diet, including vegans and food intolerance and allergy, may need to be able to supplement micronutrient deficiencies with vitamins and minerals.

Smoking: Although mothers need to avoid cigarettes during pregnancy, there is an increased need for certain nutrients such as vitamin C and folate for those who continue to smoke.

Multiple pregnancies: Women with more than one baby have higher requirements for micronutrient than women carrying a baby. Additional supplementation is often needed to ensure optimal nutrition for mothers and babies.

Poor diet: Women who eat or choose low-nutrient foods may need vitamins and minerals to complement them to avoid deficiencies.

Experts like the American Obstetrics and Gynecology Congress also recommend that all pregnant women take a prenatal supplement with vitamin and follic acid. It is recommended that nutritional gaps are completed and birth defects like spina bifida are prevented.

Many mothers turn to vitamins and mineral supplements for these reasons.

Herbal Supplements During Pregnancy

Also popular are herbal supplements as well as micronutrients.

One study found that about 15.4 percent of females in the U.S. are using herbal supplements.

Alarmingly, more than 25 percent of those women did not tell their doctor they were taking them.

While some herbal supplements may be safe during pregnancy, much more is possible.

Although some herbs can help with common complications such as nausea and upset stomach, some may cause damage to both the mother and the fetus.

Unfortunately, there is not much research on how pregnant women use herbal supplements and it is not well known how supplements affect expectant mothers.

SUMMARY

Pregnant women turn to micronutrient and herbal supplements for different reasons. While some are safe and helpful, others may cause serious complications that can be harmful to both mother and baby.

Supplements during pregnancy considered safe

Just like medicines, your doctor should approve all micronutrients and herbal supplements to make sure they are needed in safe amounts.

Always buy vitamins from a reputable brand, which can be evaluated by third-party organizations, such as the USP,
by volunteers.

This ensures the vitamins meet quality standards and are generally safe for consumption.

1.Prenatal Vitamins

Prenatal vitamins are multivitamins that are specifically formulated to meet the increasing need for micronutrients during pregnancy.

Before conception, during pregnancy and lactation, they should be taken.
Observational studies have shown the risk of premature birth and the use of prenatal vitamins reduces preeclampsia.

Preeclampsia is a potential hazardous complication of high blood pressure and possibly protein in the urine.

While prenatal vitamins are not intended to replace healthy diets, they can help prevent dietary gaps by providing additional high-demand micronutrients during pregnancy.

Since prenatal vitamins contain the vitamins and minerals needed by pregnant women, it may not be necessary to take additional vitamins and minerals unless suggested by your doctor.

Prenatal vitamins are often prescribed by doctors and are also available on the counter.

2.Folate

B vitamin Folate is an integral part of DNA synthesis, red blood cell production, and fetal growth and development.

In many supplements, folic acid is the synthetic folate. The body becomes the active folate form, L-methylfolate.

It is recommended that pregnant women take 600 ug folate or follic acid a day to minimize the risk of neural tube defects and congenital defects such as split palate and heart defects.

A review of five randomized studies, including 6105 women, showed a reduced risk of neural tube defects by adding folic acid daily. There have been no negative side effects.

Although adequate folate can be obtained from diet, many women do not eat enough folate-rich food, which requires supplementation.

The Disease Controlling and Prevention Centers also recommend that all women in childhood consume at least 400 mg folic acid per day.

Many pregnancies are unplanned and birth defects with folate deficiency can occur very early, even before most women know they are pregnant.

Pregnant women, especially those with an MTHFR genetic mutation, may be advised to choose an L-methylfolate supplement to ensure maximum consumption.

3.Iron

The need for iron increases significantly during pregnancy, as the volume of maternal blood increases by nearly 50 percent.

Iron is critical for oxygen transport and for healthy fetal and placental growth and development.

The prevalence of iron deficiency in pregnant women in the United States is around 18 percent, 5 percent of which are anemic.

During pregnancy, premature delivery, maternal depression and infant anemia were associated with anemia.

Most prenatal vitamins can meet the recommended intake of 27 mg of iron per day. However, pregnant women with iron deficiency or anemia need higher doses of iron managed by their physician.

Pregnant iron-free women should only take the recommended intake of iron to prevent adverse side effects. It may involve constipation, vomiting, and abnormally high levels of hemoglobin.

4.Vitamin D

This fat-soluble vitamin is essential for the division of the immune system, bone and cell.

The vitamin D deficit was associated with increased risk during pregnancy for cesarean section, pre-eclampsia, preterm birth and gestational diabetes.

The currently recommended intake of vitamin D during pregnancy is 600 IU per day. Some experts, however, suggest that vitamin D needs are much higher during pregnancy.

All pregnant women should talk to their doctor about screening and supplementation for vitamin D deficiency.

5.Magnesium

Magnesium is a mineral involved in hundreds of chemical reactions in your body. It plays a critical role in immune, muscle and nerve function.

This mineral deficiency during pregnancy may increase the risk of premature work and chronic hypertension.

Some studies show that supplementation with magnesium can reduce the risk of complications such as restriction of fetal growth and early birth.

6.Ginger

The ginger root is usually used as a herbal and spice supplement.

It is most often used as a supplement to treat nausea caused by movement sickness, pregnancy, or chemotherapy.

A review of four indicated ginger studies is safe and effective in treating pregnancy-induced nausea and vomiting.

Nausea and vomiting during pregnancy are common, with up to 80% of women experiencing this during the first trimester of pregnancy.

Ginger may help to reduce the unpleasant complication of pregnancy, but further research is needed to identify the maximum safe dosage.

7.Fish Oil

Fish oil contains DHA and EPA, two essential fatty acids that are important for fetal brain development.

Adding DHA and EPA to pregnancy could boost infant brain development and decrease maternal depression, although research on this topic is unfinished.

While observational studies have shown that cognitive function in women’s children who were supplemented with fish oil during pregnancy has improved, several controlled studies have shown no consistent advantages.

For example, one study of 2,399 women found no differences in the cognitive function of children who had their mothers supplemented with fish oil capsules containing 800 mg DHA per day during pregnancy compared to infants whose mothers did not.

This study also found that adding fish oil did not affect maternal depression.

However, the study found that fish oil pre-term supplements are protected, and some evidence suggests that fish oil may be beneficial to fetal eye development.

Maternal DHA levels are important to fetal growth and are considered safe to supplement. The jury still decides whether to take fish oil during pregnancy.

In order to get DHA and EPA from the diet, pregnant women are encouraged to eat two or three portions of low-mercury fish such as salmon, sardines, or pollock per week.

8.Probiotics

Many moms turn to probiotics with a growing interest in good health.

Probiotics are living micro-organisms designed to promote digestive health.

Many studies have shown that probiotics are safe to take during pregnancy and there are no harmful side effects apart from the extremely low risk of probiotic-induced infection.

Several studies have also shown that probiotic supplementation may reduce the risk of gestational diabetes, postpartum depression, infant eczema, and dermatitis.

Probiotic use research is ongoing during pregnancy, and there is certainly more to be found about the role of
probiotics in maternal and fetal health.

SUMMARY

Supplements like folate, iron, and prenatal vitamins will always be considered safe for pregnant women. Any supplement, whether it is a vitamin, mineral or grass, must always be discussed with your doctor.

Supplements to Avoid During Pregnancy

Although some micronutrients and herbs are safe for pregnant women, many should be avoided.

1.Vitamin A

Although this vitamin is extremely important for the development of fetal vision and immune function, vitamin A can be too harmful.

Because vitamin A is fat-soluble, excess body quantities are stored in the liver.

This accumulation can result in toxic effects on the body that can damage the liver. It may even cause baby birth defects.

For example, excessive amounts of vitamin A have been shown to cause congenital birth defects during pregnancy.

Pregnant women should be able to receive sufficient vitamin A between their pre-natal vitamins and diet, and additional supplementation is not recommended.

2.Vitamin E

This fat-soluble vitamin plays many important roles in the body and is part of gene expression and immune function.

Although vitamin E is very important to health, it is recommended that pregnant women do not add to it.

Vitamin E supplements have not improved the effects on either mother or baby, but may increase the risk of abdominal pain and premature amniotic sack rupture.

3.Black Cohosh

Black cohosh is a member of the buttercup family and is used to control a variety of purposes, including hot flashes and cramps.

Taking this plant during pregnancy is unsafe because it can cause uterine contractions that could induce premature labor.

Black cohosh has also been found to cause liver damage in some people.

4.Goldenseal

Goldenseal is a food supplement for airborne infections and diarrhea, although it does not have very much studied its effects and safety.

Goldenseal contains a drug called berberine which has been shown to aggravate infant jaundice. It can cause
kernicter, which can be fatal, a rare type of brain damage.

For these reasons, goldenseal in pregnant women must be avoided.

5.Dong quai

Dong quai is a root that has been used in Chinese medicine for more than 1000 years.

Although used to treat everything from menstrual cramps to high blood pressure, there is no evidence of its effectiveness and safety.

Pregnant women should avoid dong quai as this can encourage uterine contractions and increase the risk of possible miscarriage.

6.Yohimbe

Yohimbe is a supplement made from an African tree’s bark.

It is used as a herbal remedy to treat a range of conditions from erectile dysfunction to obesity.

This herb should never be used during pregnancy, as it is associated with dangerous side effects such as high pressure, heart attacks and attacks.

7.Other herbal supplements in pregnancy considered unsafe:

  • Saw palmetto
  • Tansy
  • Red clover
  • Angelica
  • Yarrow
  • Wormwood
  • Blue Cohosh
  • Pennyroyal
  • Ephedra
  • Mugwort

SUMMARY

There are many vitamins and herbal substances that should not be taken during pregnancy. Always consult your doctor before you take any micronutrients or herbal supplements.

The Bottom Line

Pregnancy is a time of growth and development that gives priority to health and nutrition.

While some supplements may be helpful during pregnancy, many can cause harm to either pregnant women or their babies.

Most importantly, supplements may help fill nutritional gaps, but they do not replace a healthy diet and lifestyle.
Nourishing your body with nutrient-dense foods, getting enough exercise and sleep, and reducing stress are the best way to ensure a healthy pregnancy for you and your baby.

Although supplements may be necessary and helpful in certain circumstances, always check doses, safety, and potential risks and benefits with your doctor.

Magnesium glycinate uses and benefits

Magnesium glycinate is an addition that increases levels of magnesium in people with mineral deficiency.

Magnesium is an essential nutrient for controlling many processes in the body, including muscle and nerve function, blood sugar levels and blood pressure. This mineral also supports the production of protein, bone and DNA.

The body needs large quantities of magnesium. This type of mineral is called a macro-mineral.

Although natural forms are the most efficient way to eat nutrients, supplements are available to increase magnesium intake in people with low levels.

Uses

Magnesium glycinate is frequently used in place of other magnesium supplements as magnesium is more easily absorbed by the body in this form.

It is also one of the gentlest supplements to the stomach. Magnesium glycinate is frequently used in place of other magnesium supplements as it is easier to absorb in the body.

Unlike other forms of magnesium, it may not cause as many side effects as stomach upset or loose stools.

This makes magnesium glycinate a good supplement for individuals recovering from bariatric surgery or those at risk for magnesium.

People with renal problems should consult a doctor before taking magnesium glycinate. Kidney problems can cause problems with magnesium excretion.

Benefits:

Some people benefit from glycinate magnesium more than others.

People with the following conditions may see positive effects after taking magnesium glycinate:

High blood pressure or heart disease: Magnesium supplements can help slightly decrease blood pressure.

Type 2 diabetes: Consuming high amounts of magnesium in the diet may reduce the risk of type 2 diabetes. Magnesium helps break down sugars and may decrease resistance to insulin.

Osteoporosis: Magnesium plays a role in the development of healthy bones, and people with higher levels of magnesium may have a higher bone mineral density. This is important in helping to reduce the risk of bone fracture and osteoporosis.

Migraine headaches: People who experience migraine sometimes have low levels of magnesium in their blood and tissues. Supplements can help to reduce migraine frequency.

Depression: Serotonin in the brain is a “feel-good” chemical. Insufficient levels of magnesium appear to decrease serotonin levels, and antidepressants may increase brain magnesium levels.

Blood magnesium measurement can be misleading because magnesium sits in the cells or bones rather than in the bloodstream.

Doctors typically measure blood, saliva, or urine serum magnesium levels to help evaluate the levels as accurately as possible.

A person should wait for a final diagnosis of deficiency before taking supplements, as the symptoms usually associated with low magnesium levels can cause another medical problem.

Sources:

Most people can achieve the recommended daily dosage by diet alone. Magnesium is present in a lot of common foods.

Common foods containing magnesium include:

  • legumes, nuts, and seeds
  • whole grains
  • spinach and other leafy vegetables
  • fortified breakfast cereals and other fortified foods
  • yogurt, milk, and other dairy products

Magnesium glycinate supplements are available for online purchase. Click here for a good range of thousands of customer reviews.

Speak to your doctor before you take any new supplements.

Deficiency:

According to the NIH, most people in the US do not get enough magnesium from their daily diet. Men under the age of 70 and girls under the age of 18 have a high probability of low magnesium intake.

Low magnesium intake typically does not cause any symptoms. The body loses some magnesium every day as a result of ordinary processes such as muscle movement, heartbeat and hormone production.

Although a person needs only a small amount of magnesium to prevent deficiency, it is important to replenish the magnesium content.

When magnesium deficiency is low, the kidneys help to retain magnesium by limiting the amount of body loss in urine. This process has a temporary effect until levels increase, but magnesium deficiency can be developed for long periods in a person with low magnesium levels.

Causes:

Non-dietary causes can reduce the levels of magnesium.

Some medical conditions and medicines affect the absorption of magnesium. The amount of magnesium expelled from the body can also be increased. These factors can lead to a deficiency of magnesium.

Conditions of health that can lead to magnesium defects include:

  • gastrointestinal diseases, such as irritable bowel syndrome, Crohn’s disease, celiac disease, and ulcerative colitis
  • diabetes
  • pancreatitis
  • high thyroid hormone levels
  • kidney disease
  • long-term use of proton pump inhibitors, such as Prilosec

Some medications can have a similar effect, including:

Take prescription medicines for the treatment of acid reflux and peptic ulcers that can lead to low blood levels of magnesium if taken over a long period.

Taking diuretics that aid in water retention and can increase or reduce magnesium loss through urine.

Certain lifestyle factors can also reduce magnesium levels, including:

  • drinking too much coffee, soda, or alcohol
  • eating too much sodium
  • heavy menstrual periods
  • excessive sweating

Symptoms:

People who are magnesium deficient may experience the following symptoms:

  • loss of appetite
  • nausea
  • vomiting
  • fatigue and weakness

Extreme magnesium deficiency may cause the following symptoms:

  • tingling
  • numbness
  • muscle cramps
  • seizures
  • personality changes
  • abnormal heart rhythm

Risks and complications:

Only a doctor should diagnose a magnesium deficiency.

Through blood tests, they can confirm the condition and identify the appropriate action plan to return magnesium levels to normal.

Taking large or frequent doses of dietary supplements, including magnesium glycinate, may lead to side effects including diarrhea, nausea, and cramps of the stomach. Extremely high intakes of magnesium can lead to dangerous irregular heartbeat and heart arrest.

The following medicines may interfere with or interact with magnesium glycinate and other supplements:

Bisphosphonates: they are used to treat osteoporosis. If people take them too close to taking supplements or medicines that contain a high amount of magnesium, the body will not absorb these drugs well.

Antibiotics: If an individual takes antibiotics too soon before or after a magnesium supplement, the body may not absorb certain antibiotics.

Taking extremely high doses of additional zinc may also interfere with the body’s magnesium absorption and regulation.

FULLY ACTIVE B COMPLEX

30 VEGGIE CAPS

  1. The Doctor’s Best Fully Active B Complex provides energy and helps cope with stress.
  2. B vitamins are essential for the production of energy and the production and maintenance of DNA, genes, cells, tissues, organisms and enzymes.
  3. B vitamins are vital to life because they can not be made by human beings and therefore the diet has to be obtained.
  4. The Doctor’s Best Fully Active B Complex offers only the best forms used, including fully active folates (MTHF). It also provides a fully active, well-absorbed vitamin B12.
  5. Non-GMO/Gluten Free/Soy Free/Vegetarian/Vegan

Available Sizes

30 Veggie Caps, 60 Veggie Caps

INFORMATION

What is the Best Fully Active B Complex of Doctor?

Doctor’s Best Fully Active B Complex provides energy and helps cope with stress.*B vitamins are needed to generate energy from food and to produce and retain DNA, genes, cells, tissues, organs, and enzymes. Vitamins B are vital to life and can not be made by humans, so we need them through our diet. The best fully active B complex for doctors provides only the best-used forms of vitamin B. This includes full-active folate, the most active folate in the body, and MTHF. For excellent oral absorption, the Fully Active B Complex also offers fully active methylcobalamine (methyl-B12) vitamin B12.

How does it work?

Best Fully Active B Complex is a comprehensive vitamin B supplement carefully designed for optimal absorption and use. This formula provides the safest, most tolerable and most biochemically active forms of B vitamins. Thiamine (“Vitamin B1”) is essential for human metabolism as it is essential for oxygen metabolism. Thiamine is needed to generate energy for our cells ‘ microscopic “power plants” (mitochondria). Riboflavin (“vitamin B2”) is a cofactor for various mitochondrial enzymes and is therefore essential for the production of energy in the body. Riboflavin is a cofactor essential to the metabolism of homocysteine, a normal metabolism product that can become toxic when it accumulates; and a major antioxidant for the use of glutathione. Riboflavin also supports important enzymes for folate recycling and activation of B6. Niacin(‘ vitamin B3’) and niacinamide. This vitamin is fundamental to numerous enzymes that produce energy. The cofactors that power these enzymes are activated readily with neiacin and niacinamide. Vitamin B6 (as pyridoxine and hydrochloridepyridoxal-5-phosphate). This vitamin is essential for at least 112 enzymes to metabolize carbon, amino acids and fatty acids, some 3 percent of all known human enzymes. It is also essential to route potentially harmful homocysteines along the “trans-sulfurization” pathway if glutathione and other important antioxidants are to be produced. Vitamin B6 is essential for the early development of the brain and the metabolism of various transmitters of brain chemicals. Nerve cells rely heavily on B6, both in the brain and elsewhere in the body. Some neuroleptic drugs may impair brain B6 use and increase dietary requirements for B6. Folate (e.g., MTHF, Quatrefolic ® or hydrofolate of methyltetra). This is a major dietary source of methyl groups essential for a number of enzymes that make DNA, repair damaged DNA, and epigenetic control of gene activity. For such housekeeping functions, the central importance of Folate makes it crucial for the health of all our cells, tissues and organs. Folate is also crucial for a healthy pregnancy. Vitamin B12, as methylcobalamine (methyl-B12). To promote methyl metabolism and recycle homocysteine, this vitamin works very closely with folate. The absorption of B12 from foods is heavily dependent on a healthy gastrointestinal tract. It is highly vulnerable and uses over – the-counter and prescription medicines decreases with age. Biotin This B vitamin is incorporated into the molecular structure of at least five carboxylases enzymes that are extensively involved in the metabolism of energy, fats and branched-chain amino acids that are important for many protein functions. Mitochondria requires biotin (along with all other B vitamins) for its energy functions.

FAQS:

How many milligrams are in Doctor’s Best Fully Active B Complex for each of the b vitamins?

Vitamin B2 (as riboflavin) – 65mg

Vitamin B2 (as riboflavin-5-Phosphate) – 10mg

Vitamin B3 (as niacin) – 20mg

Vitamin B3 (as niacinamide) – 30mg

Vitamin B6 (as pyridoxine hydrochloride) – 40mg

Vitamin B6 (as pyridoxal-5-phosphate) – 10mg

What is the country of origin of Doctor’s Best products?

The best PhD products are quality tested and produced in the U.S. using highly qualified manufacturers of cGMP and raw materials. The best raw materials and ingredients from doctors around the world are subject to intensive testing and verification regardless of geographical origin.

SAFETY:

If you are taking any prescription medication or have a medical condition, consult your healthcare provider before use.

ABOUT DOCTOR’S BEST

Doctor’s Best was founded in 1990 and is a science-based nutritional complementary company offering over 200 products made with the mostly branded ingredients that are thoroughly researched and tested to the highest standards of quality.

What Multivitamins Are and What They Do

Do Multivitamins Actually Work? A Closer Look at How it Works?

Multivitamins are the most widely used supplements in the world.

Their popularity has increased rapidly in the last few decades.

Some people think multivitamins can improve health, compensate for poor eating habits, or decrease the risk of chronic disease.

But what is science telling about multivitamins? Do they actually work? This article is evidence-based.

What Are Multivitamins?

Multivitamins are supplements that sometimes contain a lot of vitamins, minerals, and other ingredients.
There is no real standard for what constitutes a multivitamin, and it’s nutrient composition varies by brand and product.

They have different names, including multivitamins, multiminerals, multiples, or just vitamins.

They are offered in many forms, such as tablets, capsules, chewable rubbers, powders, and liquids.

Most multivitamins must be taken once or twice a day. Be sure to read the label and follow the recommended dosage instructions.

Multivitamins can be found in pharmacies, large discount shops, supermarkets, and various online retailers.

BOTTOM LINE:

Multivitamins are supplements with lots of vitamins and minerals. They’re available in different forms.

What do multivitamins include?

There are 13 vitamins and at least 16 minerals related to health.

Many are involved in body enzymatic reactions or work as hormones, signaling molecules or structural elements.
The body needs these nutrients for reproduction, maintenance, growth and regulation of body processes.

Multivitamins may contain many of these vitamins and minerals but in different forms and quantities. Other ingredients such as herbs, amino acids, and fatty acids can also be included.

Multivitamins may contain higher or lower nutrient levels than the label state due to the non-regulated dietary supplements.

In some cases, all of the nutrients listed may not even be included. Many cases of fraud have been reported in the supplementing sector, so it is important to buy from a reputable manufacturer.

Nutrients can also be derived from real foods or synthetically produced in laboratories in multivitamins.

BOTTOM LINE:

In addition to vitamins and minerals, plant vitamins can contain herbs, amino acids, and fatty acids. Fraud on the label is common and the number of nutrients can vary.

Multivitamins and Heart Disease

Heart disease is the most common cause of death in the world.

Many believe that taking multivitamins can help prevent heart disease, but the evidence is unclear.

Results from observational studies on multivitamin and heart disease are mixed. Some studies found a reduced risk of heart attack and death, and others found no effects.

For over a decade, the Physicians ‘ Health Study II examined the effects of multivitamin daily use in over 14,000 male doctors.

There was no decrease in death from heart attacks or strokes.

A recent study found that for at least three years, women, but not men, have a 35% lower risk of death from cardiovascular disease in a multivitamin.

BOTTOM LINE:

Multivitamin users have found several observational studies with a lower risk of a heart condition. Several others, however, found no link. There is a mix of evidence in general.

Multivitamins and Cancer

There is also mixed evidence behind multivitamins and cancer risk.

Some studies found no effect on cancer risk, while others linked multivitamin use to increased cancer risk.

A review examined the results of five randomized controlled trials with a total of 47,289 participants (Gold Research Standard).

They found that men’s cancer risk was 31 percent lower, but no effect on women.

Two observational studies, one on women and the other on men, linked multivitamin use over the longer term with lower colon cancer risk.

The Physicians ‘ Health Study II found that long-term, daily use of a multivitamin reduced men’s risk of cancer without a history of cancer. However, the risk of death during the period of study was not affected.

BOTTOM LINE:

Some studies have linked multivitamin use to a reduced risk of cancer. There is no benefit to other studies, however, and some studies have even found an increased risk.

Are there any other health benefits for multivitamins?

Multivitamins have been studied for several other purposes, including brain function and eye health.

Brain Function

Multivitamin supplements could improve memory in older adults, have been found by several studies.

Additional supplementation can also improve mood. This makes sense because a lot of studies have found links between poor mood and lack of nutrients.

More studies have also found that multivitamin supplements can enhance the mood or decrease the symptoms of depression.

However, no mood changes have been found in other studies.

BOTTOM LINE:

Some studies link supplementation with multivitamins to better mood and memory. In other studies, however, no mood changes were found.

Eye Health

Age-related macular degeneration is a world leader in blindness.

One study found that antioxidant vitamins and minerals can slow it down. There is no evidence, however, that the disease is prevented from developing first of all.

Multivitamins can also reduce the risk of cataracts, another very common eye condition.

BOTTOM LINE:

Antioxidant vitamins and minerals may contribute to slowing the progression of blinding diseases.

Multivitamins in some cases may be harmful

More is not always better in nutrition.

While some vitamins and minerals are fine at high doses, others may be seriously harmful.

Because of their solubility, vitamins are divided into two groups:

  • Water-soluble: Excess amounts of these vitamins are expelled by the body.
  • Fat-soluble: The body has no easy way to get rid of these, and excess amounts may build up over long periods of time.

Examples of fat-soluble vitamins include vitamins A, D, E and K.

Vitamin E and vitamin K are rather non-toxic. However, vitamin A and vitamin D may exceed the body’s ability to store and toxic effects.

Pregnant women need to take special care of their intake of vitamin A as excess amounts are associated with birth defects.

The toxicity of vitamin D is extremely rare and unlikely due to the use of multivitamins. But toxicity to vitamin A occurs occasionally.

If you eat plenty of nutrient-dense foods and add a multivitamin, you can easily exceed the recommended daily intake of many nutrients.

Smokers should avoid multivitamins with large amounts of beta-carotene or vitamin A. It may increase the risk of lung cancer.

Minerals can also be harmful in high-dose supplementation. For example, high doses of iron could be absolutely dangerous for people who don’t need it.

Furthermore, faulty production often leads to multivitamins containing nutrients that are much larger than expected.

BOTTOM LINE:

High doses of certain nutrients can have adverse effects, which is more likely if you take a high-powerful multivitamin in addition to a nutrient-dense diet.

Who is supposed to take a multivitamin?

There is no evidence to suggest multivitamins for everyone.

In fact, in some individuals, they are likely to cause harm.

However, some groups may benefit from the addition of vitamins and minerals to their diet.

These include:

The elderly: absorption of vitamin B12 decreases with age, and older people may need higher levels of calcium and vitamin D as well.

Vegans and vegetarians: These people are at high risk for vitamin B12 deficiency as this vitamin is found only in animal feed. Calcium, zinc, iron, vitamin D and omega-3 fatty acids may also lack them.

Pregnant and breastfeeding women: these should be discussed with their doctor by pregnant and breastfeeding women. Some nutrients are needed while others (such as vitamin A) can cause large amounts of birth defects.

Others may also benefit from the use of multivitamins. This includes people who have had surgery for weight loss, are on low-calorie diets, have poor appetite or for some reason alone do not get enough nutrients from food.

BOTTOM LINE:

Some people may need higher amounts of certain vitamins or minerals. This includes pregnant and breastfeeding women, elderly people, vegetarians, vegans, and others.

Real food is best forever

Multivitamins are not an optimal ticket for health.

In fact, there is weak and inconsistent evidence that most people are improving their health. They may even cause harm in some cases.

If you have a nutrient deficiency, then only supplementing that certain nutrient is much smarter. Multivitamins contain large amounts of everything you don’t need.

Additionally, taking a multivitamin to “settle” a poor diet is a bad idea. Eating a balanced diet of real food is far more likely to ensure good long-term health.

Wherever possible, whole, single, nutritious foods— not supplements— should meet your nutrient requirements.

Vitamins And Nutrients : What to Eat During Pregnancy

Healthy Eating While Pregnant – Vitamins And Other Nutrients During Pregnancy

KEY POINTS

  • Your baby will receive all the nutrients that she needs from you during pregnancy. So you may need more than you did before pregnancy during pregnancy.
  • Prenatal vitamins and healthy foods can help you and your baby get all the nutrients you need during pregnancy.
  • Make sure you have folic acid, iron and calcium in your prenatal vitamin. Most of them are the correct amount.
  • Talk to your supplier to make sure you get enough vitamin D, DHA, and iodine every day.
  • Do not take any supplements from your provider without OK.

What are prenatal vitamins?

Prenatal vitamins are multivitamins produced only for pregnant women. They have more nutrients that you need during pregnancy than normal multivitamins. Your health care provider may prescribe a first prenatal vitamin for you. Or you can buy them on the counter without a prescription. Take a daily prenatal vitamin during pregnancy. If you plan to become pregnant, you may start taking prenatal vitamins before you become pregnant.

Your body uses vitamins, minerals and other nutrients to help keep your body healthy and strong. Your growing baby gets all the nutrients that she needs during pregnancy. So you may need more than before during pregnancy. If you are pregnant with multiples (twins, triples, or more), you may need more nutrients than if you are pregnant with a baby. Your prenatal vitamin contains the right amount of nutrients you need during pregnancy.

If you are a vegetarian, have food allergies or are unable to eat certain foods, your provider may want you to take an additional nutrient to help you get more nutrients. An addition is a product you take to make up for certain nutrients that you don’t get enough in the food you eat. For example, your provider may recommend taking a vitamin supplement to help you get more vitamin D, iron, or calcium.

Which nutrients are most important during pregnancy?

All nutrients are important, but these six play a key role in the growth and development of your baby during pregnancy:

  1. Folic acid
  2. Iron
  3. Calcium
  4. Vitamin D
  5. DHA
  6. Iodine

What is folic acid?

Folic acid is a vitamin B that every cell in your body requires for healthy growth. Follic acid may help to prevent birth defects of the brain and spine known as neural tube defects (also called NTD) before and during early pregnancy. Some studies show follic acid can help prevent heart defects and birth defects in the baby’s mouth, known as cleft lip and palate.

To help prevent NTDS, take a 400 mcg folic acid vitamin supplement every day for the first 12 weeks of pregnancy at least 1 month before the pregnancy. Take a 400 mcg folic acid vitamin supplement each day even if you are not attempting to get pregnant.

Take a prenatal vitamin every day during pregnancy with 600 micrograms of follic acid. Folic acid works only before and during the first few weeks of pregnancy to prevent NTDs. You will need 600 mcg of folic acid every day later in your pregnancy to help your baby grow and develop.

If the risk to a baby with an NTD is high, take 4,000 mcg of folic acid daily to help prevent an NTD. Start taking 4,000 mcg 3 months ahead of 12 weeks of pregnancy. Ask your supplier how to safely get this follic acid. Taking multivitamins or prenatal vitamins is not safe because you can get too many nutrients that can damage your health.

Your supplier can help you find the best and safest way to get the right amount of follic acid. You are at high risk for NTDs if:

  1. You’ve had a pregnancy with an NTD in the past.
  2. You or your partner has an NTD.
  3. Your partner has a child with an NTD.

You may also get folic acid from your food. Some foods have been added to folic acid. Look for the “fortified” or “enriched” package and see the “supplement fact” label to see how much folic acid you get in each serving.

  • Bread
  • Breakfast cereal
  • Cornmeal
  • Flour
  • Pasta

Products made from a kind of flour called corn masa, like tortillas, tortilla chips, taco shells, tamales and pupusas
White rice

Some fruits and vegetables can also contain folic acid. It is called folate when folic acid is naturally present in a food. Good folate sources include:

  • Leafy green vegetables, like spinach and broccoli
  • Lentils and beans
  • Orange juice

What is iron?

Iron is a mineral. Your body uses iron to make hemoglobin, a protein that helps to transport oxygen to the rest of your lungs. During pregnancy, you need twice as much iron as you did before pregnancy. Your body needs this iron when you are pregnant to make more blood so it can carry oxygen. To make his own blood your baby needs iron.

During pregnancy, every day you need 27 mg of iron. This amount is present in most prenatal vitamins. You can also get food iron. Good sources of iron include:

  • Lean meat, poultry and seafood
  • Cereal, bread and pasta that has iron added to it (check the package label)
  • Leafy green vegetables
  • Beans, nuts, raisins and dried fruit

There are two types of iron. You receive heme iron for the food, poultry and fish. You get iron from foods made from plants such as beans, fruits, vegetables and nuts, or plant foods such as cereals. If you eat fruit and veggies together with meat, poultry and fish or food high in vitamin C, your body will absorb more non-heme iron. Foods with lots of vitamin C include grapefruit, mango, papaya, cantaloupe, tomatoes, cabbage, spinach, and broccoli.

If during pregnancy you don’t get enough iron, you may be more likely to:

  • Get infections
  • Have anemia. This means you have too little iron in your blood.
  • Be fatigued. This means you feel really tired or exhausted.
  • Have a premature baby. This means your baby is born too soon, before 37 weeks of pregnancy.
  • Have a low-birthweight baby. This means your baby is born weighing less than 5 pounds, 8 ounces.

What is calcium?

Calcium is a mineral that supports the development of your baby bones, teeth, heart, muscles and nerves. Every day, you need 1,000 milligrams of calcium during pregnancy. You can get this by taking your pre-natal vitamin and eating food that contains plenty of calcium.

Good calcium sources include:

  • Milk, cheese and yogurt
  • Broccoli and kale
  • Orange juice that has calcium added to it (check the package label)

If during pregnancy you don’t receive enough calcium, your body takes it from your bones and gives it to your baby. This may lead to health conditions later in life, such as osteoporosis. In this state, your bones are thin and easily break.

What is vitamin D?

Vitamin D helps to absorb calcium from your body. It also helps the nerves, muscles and immune system of your body to work. Your immune system protects against infection in your body. To help his bones and teeth grow, your baby needs vitamin D.

You need 600 IU (international units) of vitamin D every day during pregnancy. This amount can be obtained from food or your prenatal vitamin. Good vitamin D sources include:

  • Fatty fish, like salmon
  • Milk and cereal that has vitamin D added to it (check the package label)

Your body also produces vitamin D in contact with your skin, but too much sun can cause your skin to get older and cancerous, so if you get food or prenatal vitamin, your vitamin D is good.

What is DHA?

DHA is a docosahexaenoic acid. It is some kind of fat (called omega-3 fatty acid) that contributes to growth and development. Every day during pregnancy, you need 200 milligrams of DHA to help your baby’s brain and eyes develop. Not all prenatal vitamins have DHA, so ask your provider if you need a DHA supplement. You can also eat DHA-containing foods.

Good DHA sources include:

Fish that are low in mercury, like herring, salmon, trout, anchovies and halibut. During pregnancy, eat 8 to 12 ounces of these kinds of fish each week.
Orange juice, milk and eggs that have DHA added to them (check the package label)

What is iodine?

Iodine is a mineral that your body needs to produce hormones. Thyroid. The thyroid is a gland in your neck that produces hormones that will help your body to consume and store food energy. During pregnancy, you need yodine to help the brain and nervous system of your baby develop. Your baby’s nervous system (brain, backbone and nerves) helps to move, think and feel.

Every day you need 220 micrograms of iodine during pregnancy. Not all prenatal vitamins contain iodine, so ensure that you eat foods that contain iodine. Ask your provider if an iodine supplement is required.

Good sources of iodine include:

  • Fish
  • Milk, cheese and yogurt
  • Enriched or fortified cereal and bread (check the package label)
  • Iodized salt (salt with iodine added to it; check the package label)

The 15 Best Multivitamins for Men

Men’s and women’s bodies have different needs. 

Men require more of certain nutrients and fewer than women. A multivitamin every day can help bridge the gap.

Why are vitamins needed?

Vitamins are important for your overall health. They perform many critical functions in your body, from the generation of energy to the proper functioning of body systems. 

Lack of certain nutrients can have a negative effect on your health and lead to chronic diseases.

Men aged 19–70 have to make sure that the following vitamins and minerals are given enough:

  • Vitamin A: Necessary for skin, eye and immune health.
  • Vitamin C: Essential for your immune system and collagen production.
  • B vitamins: Involved in energy metabolism and red blood cell production.
  • Calcium, magnesium, vitamin D, vitamin K and zinc: Vital for bone health.
  • Vitamin E and selenium: Help protect your cells from damage.

Because men don’t lose blood monthly as women do, the risk of anemia from iron deficiency is lower. 

Consequently, men’s iron needs are lower. While these nutrients can be obtained by a balanced diet, most people don’t consume enough.

SUMMARY

Nutrients are vital to your health, but many don’t get enough of the essential vitamins and minerals that are recommended by diet alone.

The 15 Best Multivitamins for Men

There are many multivitamins specially designed for men that vary in shape and price. 

Below are some of the best options to consider.

1.Rainbow Light Men’s One Multivitamin

This food vitamin is tailored to males and provides additional support for cardiovascular, reproductive and prostate health. One tablet contains 100 percent of the recommended daily intake of almost all essential vitamins and minerals.

It also contains a combination of vegetable juices, digestive enzymes and probiotics.

It is free from gluten, milk, peanuts, soy, eggs, fish and crushed fish. It is an excellent choice for men allergic to food.

2.Smarty Pants Men’s Complete

This chewable multivitamin contains 15 essential men’s nutrients in six fruit-flavored chews. It contains active formations for improved absorption of vitamin B12 (methylcobalamine) and folate (methylfolate).

CoQ10 and omega-3 also provide cardiovascular fatty acids, lycopene and zinc for prostate health.

The chewing process is non-GMO and free from allergens, eggs, peanuts, tree nuts, fish, shellfish, soy, gluten and wheat.

These chewable vitamins contain 11 grams of carbs and 7 grams of sugar, so if you look at your carbs, it may be best to use a vitamin tablet or capsule.

3.Megafood Men’s One Daily

This one-day full-food vitamin contains all the essential vitamins and additional support for energy, stress, mood and health of the prostate.

It consists of whole fruits and vegetables made from non-GMOs and does not contain any animal products, making it suitable for plants and vegetables.

Gluten, milk, soy, eggs, fish and shellfish are free. Unlike many other multivitamins, an empty stomach can be taken.

4.Garden of Life Vitamin Code Men

This multivitamin raw food contains a mixture of 23 fruits and vegetables including vitamins, minerals and antioxidants. Four capsules provide 100% RDI for almost all essential nutrients, with the exception of calcium and magnesium.

It is formulated to promote energy and improve heart, prostate, digestive and eye health. It also includes enzymes of live probiotics and digestive support.

This multivitamin is vegetarian, gluten-free and milk-free without any additional fillers.

5.Nature’s Way Alive! Once Daily Men’s

One daily tablet contains 22 vitamins, 12 digestive enzymes, 14 greens, and 12 mushroom varieties.

It also contains energy adaptogens such as ginseng and eleuthero, prostate health and resveratrol saw palmetto and lycopene and heart health CoQ10.

This product is gluten-free, wheat-free and does not contain artificial colors, flavors, preservatives or sugar.

6.GNC Mega Men

Two caplets contain 100 percent of almost all of the essential nutrients of men except for calcium and magnesium.

It also includes 400 percent of RDI for immune support and bone health for vitamin D, prostate health for selenium and lycopene, and antioxidant protection for cell damage.

It also includes a mixture of fruits and vegetables, key amino acids, and nutrients for brain health such as inositol, choline, and grape seed extract.

7.NOW ADAM Men’s Multiple Vitamin

Two capsules contain 100% RDI for almost all the essential men’s nutrients, with the exception of calcium, magnesium and copper.

Without mentioning palmetto and lycopene for prostate health, this multivitamin packages plant sterols and CoQ10 for cardiac health.

The softgel’s formulation may make swallowing easier than a tablet or capsule.

It is free of sugar, yeast, wheat, milk, egg, shellfish and preservatives. However, it contains soy.

8.Centrum One A Day Men’s Health Formula

One tablet of this multivitamin contains all the essential nutrients of men except iron.

However, it provides several important nutrients, including thiamine, niacin, biotin, calcium, magnesium, and vitamins A, E, and K with less than 100 percent RDI.

The product is designed to promote cardiac health, energy, and metabolism and provides 300 mcg of lycopene to support prostate health.

Gluten, wheat, milk, fish, shellfish, artificial colors and sweeteners are not included in the vitamin.

9.New Chapter Every Man’s One Daily

One tablet of this multivitamin full-food contains most of the essential men nutrients other than iron, magnesium and calcium.

It also provides herbal and superfood supplements such as maca, ginger, turmeric and chamomile for heart health, immune support, stress and energy.

This multivitamin includes beneficial probiotics and is fermented, which can make digestion easier and allow an empty stomach to be taken.

This product contains soy and wheat fermented but meets the gluten-free food requirements of the FDA. It is also verified as non-GMO, 100% vegetarian, and organic certified.

10.Source Naturals Men’s Life Force

Three multivitamin tablets provide at least 100% RDI for most essential men’s nutrients. However, the quantity of calcium, magnesium, iron, copper, chromium and iodine is not adequate.

It also supports men’s health issues, including energy, prostate health and reproductive health.

The recommended dosage is 3 to 6 tablets a day, so if you have difficulties swallowing pills, a single-day vitamin may be the way to go.

This product also contains soy, which causes soy allergy or intolerance inadequate.

11.Nature Made Multi For Him

This one-daily iron-free tablet contains 22 essential men’s-specific vitamins and minerals.

It also packages vitamin C, selenium and beta-carotene antioxidants. Unlike many of these other products, it is a basic multivitamin and mineral supplement without added herbs or superfoods.

It has no artificial colors or aromas, no conservants or yeast and does not contain gluten.

12.Vitafusion Men’s

In two berry-flavored chews this rubber multivitamin supplies 15 essential nutrients for men.

It is designed to meet men’s health needs as well as support energy metabolism and a healthy immune system.

It is gluten-free andnon-milky and contains no artificial flavors, candy, high-fructose maize syrup or synthetic colors.

Two rubbers contain 4 g of carbohydrates and 3 g of added sugar.

13.INNATE Response Formulas Men’s One Daily Iron-Free

One tablet of this nutritionally based multivitamin is designed to promote energy, cardiac health and immune response.

It is made from real fruit and vegetables, which can be easier to digest and absorb compared to synthetic vitamins for your body.

This product contains more than 20 key men’s nutrients, as well as a blend of antioxidants and immune support superfoods and herbs.

14.Naturelo Whole Food Multivitamin for Men

Four capsules contain extracts of 24 different fruits and vegetables in this multivitamin formula. They also supply all essential nutrients, except calcium, magnesium, phosphorus and iron, with a minimum of 100 percent of RDI.

Since this multivitamin has active forms of vitamin B12 and folate, it is made from food. Its vitamin C comes from acerola cherries and its iodine from celp.

It includes also digestive enzymes, probiotics and herbal compounds that promote the health of the brain, heart, prostate and eye, and antioxidants, such as green tea, turmeric, ginger and resveratrol.

It does not include GMO, gluten-free, soya, gelatin, egg, milk, maize, yeast, caffeine, or fillers. As a consequence, both vegetarians and vegans have a great option.

15.Optimum Nutrition Opti-Men

Three multivitamin tablets contain 25 essential nutrients and 1 gram of amino acids. For the majority of vitamins and minerals, 100% of RDIs are available except for calcium, magnesium, iron and vitamin K.

It also contains superfood and herbal combinations to support antioxidants and reproductive health.

It has a total of over 75 different ingredients.

This multivitamin contains oyster ingredients that should be avoided by those with allergies to shellfish.

SUMMARY

Several multivitamin products are available in a variety of prices and forms to meet the special nutrient needs of men.

The Bottom Line

While a balanced diet can satisfy your nutrient needs, many are less than the recommended amounts.

Fortunately, there are several multivitamins available that are specifically designed to help men get all the nutrients they need.

Some even have additional benefits for men’s health as energy improvement and improvement in reproductive, brain and heart health.

When choosing which multivitamin is right for you, consider factors such as allergy, specific health issues, how many pills you are prepared to swallow each day, and your budget.

Keep in mind that most multivitamins do not contain calcium or magnesium because the quantities required for a single supplement are too large.

If you are concerned about meeting your bone health requirements, you may want to consider adding a separate calcium and magnesium supplement.

With the wide variety of high-quality multivitamins, you will certainly find something that will work for you.

The 6 best muscle gain supplements 2019

6 Best supplements to gain muscle 2019

If you exercise regularly, you’ll probably want to make sure that you get the most out of it.

An important advantage of exercise is gaining muscle and strength. You can do your best during exercise and your daily life with a healthy muscle.

There are three key criteria for maximum muscle gain: eating more calories than burning, eating more protein than breaking, and having an exercise program that is challenging to your muscles.

Although these criteria can be met without the use of dietary supplements, some supplements may help you achieve your goals.

With your exercise program, the following 6 supplements can help you gain more muscle.

1.Creatine

Creatine is a natural molecule that is produced in your body. It gives energy to your muscles and other tissues.
However, taking it as a dietary supplement may increase muscle creatine content by up to 40 percent above its normal levels.

This affects your muscle cells and the performance of your workout and promotes muscle gain. Indeed, many research shows that creatine improves muscle strength.

This is good news when you’re trying to gain muscle. Greater strength allows you to perform better during exercise, resulting in increased muscle mass over time.

Creatine can also increase the water content of your muscle cell. This can cause your muscle cells to swell slightly and produce signals of muscle growth.

This add-on can also increase the hormone levels involved in muscle growth, such as IGF-1.
Additionally, some research has shown that creatine can decrease protein breakdown in your muscles.

Overall, a large number of researchers have studied creatine supplements and exercise, and one thing is obvious–creatine can contribute to muscle growth.

Creatine has also been studied extensively and has an excellent safety profile.
If you want a supplement to help you gain muscle, consider creatine first.

SUMMARY:

Creatine is probably the best supplement for muscle gain. Many studies have confirmed that this can help to increase muscle mass.

2.Protein Supplements

It’s essential to get enough protein to gain muscle.

Specifically, you need to consume more protein to gain muscle than natural processes break down your body.

While all the proteins you need can be obtained from protein-rich foods, some people struggle to do that.

If that sounds like you, you might want to consider a protein supplement.

There are many different protein supplements, but whey, casein and soy are among the most popular. Other protein supplements contain isolated egg, beef, chicken or other protein.

Research has shown that adding extra protein through supplements results in a slightly higher muscle gain in those exercising than adding extra carbs.

However, the effects on people who don’t get enough protein in their normal diets are probably the largest.

Indeed, some research shows that consuming very high amounts of protein supplements does not help muscle build up if you already have a high protein diet.

Many people are wondering how much protein they eat every day. If you’re an active person trying to muscle, 0.5–0.9 g of protein per pound (1.2–2.0 g per kg) of body weight may be best.

SUMMARY:

Consumption of sufficient protein is absolutely crucial for optimal muscle gain. However, if you get enough protein in your diet, it is unnecessary to take a protein supplement.

3.Weight Gainers

Weight gainers are supplements that help you get more calories and protein conveniently. They are usually used by people struggling to gain muscle.

Some people find it difficult to gain muscle, even if they use large quantities of calories and lifting weights.

Although the calorie content of supplements gaining weight varies, they are not uncommon for more than 1,000 calories per serving.

Many people think that these calories come from protein because muscle building is so important. However, most calories come from carbs.

High-calorie supplements are often made from 75–300 grams of carbs, as well as 20–60 grams of protein.

While these products can help you take more calories, it is important to realize that weight gaining supplements is nothing magical.

Some research in physically inactive adults has shown that higher calories can improve lean mass as long as the protein you eat is sufficient.

Research in adults who have been trained in weight, however, shows that using a weight gain supplement can not help gain lean mass. Weight gainers are only recommended overall if you have difficulty eating enough food and find it easier to drink a weight gain shake than eating more real food.

SUMMARY:

Weight gainers are high-calorie products designed to support you in using more calories and protein, but are recommended only if you are fighting to get enough calories from food.

4.Beta-Alanine

Betaalanine is an amino acid that reduces fatigue and can improve exercise performance.

Beta-alanine can also help to increase muscle mass if you follow an exercise program.

One study found that taking 4 grams of beta-alanine a day for 8 weeks has increased the lean body mass of school students and footballers more than placebo.

In a highly intensive interval training program for six weeks, it was reported that adding a beta-alanine supplement increased lean body mass by about one pound (0.45 kg) more than a placebo.

If more research is needed on beta-alanine and muscle gain, this supplement can help promote muscle gain in combination with an exercise program.

SUMMARY:

Beta-alanine is an amino acid that can improve your exercise performance. It can also help increase your muscle mass in response to exercise, but more information is required.

5.Branched-Chain Amino Acids

The branched-chain amino acids (BCAAs) consist of three single amino acids: leucine, isoleucine and valine.

It is found in most protein sources, especially those of animal origin such as meat, poultry, eggs, milk and fish.

BCAAs are essential for muscle growth and represent about 14 percent of your muscle’s growth.

Almost everyone consumes BCAAs from food daily, but BCAAs are also popular as a supplement.

A small number of studies have shown that, compared to placebo, BCAAs may improve or decrease muscle gain.

However, other research suggests that BCAAs can not produce a greater muscle gain in those following the exercise program.

You can only benefit from BCAA supplements if you do not eat high-quality protein in your diet.

Although they can be beneficial if your diet is insufficient, more details are needed before BCAAs are recommended as a supplement to muscle gain.

SUMMARY:

Branched chain amino acids are important in muscle growth. They are found in many foods and it is not clear whether it is helpful for you to take them as an addition when you have enough protein.

6.Hydroxy Beta-Methylbutyrate (HMB)

Beta-hydroxy beta-methyl-butyrate (HMB) is an amino-acid leucine molecule which is produced in your body.

HMB has some positive effects on the diet of protein and leucine.

It can be particularly important to reduce the breakdown of muscle proteins.

While HMB is made naturally by your body, it can be taken as a supplement to increase the levels and benefit your muscles.

Several studies in previously untrained adults have shown HMB intake of 3-6 grams daily can improve weight training gains in lean body mass.

However, other research shows that similar doses of HMB in adults with weight training experience are likely not effective in increasing muscle mass.

This can mean that HMB is most effective for those who start their workouts or increase the intensity.

SUMMARY:

HMB may contribute to increased muscle mass in those who start a weight exercise program, but it seems less effective for those with training experience.

Other Supplements

Several other supplements claim muscle mass increases. These include linoleic acid conjugated to testosterone, glutamine and carnitine.

However, the evidence is mixed.

Conjugated linoleic acid (CLA): CLA refers to a group of omega-6 fatty acids with several body effects. CLA muscle acquisition studies have produced mixed results and it is not clear whether it is beneficial.

Testosterone boosters: D-aspartic acid, Tribulus terrestris, fenugreek, DHEA and ashwagandha are supplements for testosterone boosts. It’s probably only useful for those with low testosterone.

Glutamine and carnitine: these are probably not effective in increasing muscle mass in young or medium-aged people who are active. Studies have shown, however, that carnitine can benefit the muscle mass of the elderly.

SUMMARY:

Many types of supplements claim to increase muscle mass but little evidence is available that they are effective for healthy, active individuals.

The Bottom Line

Supplements can not give you maximum muscle gains if your nutrition and training programs are inadequate.

You have to eat sufficient calories, proteins, and exercise, ideally with weights, to gain muscle. You may want to consider dietary supplements once your diet and exercise regimes are in check.

The most effective options for muscle gain are probably creatine and protein supplements, but other supplements can also help some people.

10 Magnesium health benefits on the basis of evidence

Magnesium is the fourth most abundant mineral to the human body. It plays a number of important roles in your body and health of the brain. Even if you eat a healthy diet, though, you may not get enough of it.

Here’s 10 health benefits based on magnesium evidence.

1.Magnesium involves hundreds of your body’s biochemical reactions

Magnesium is a mineral that occurs on earth, at sea, in plants, in animals and in humans.

Approximately 60 percent of your body’s magnesium is found in bone, the rest in muscles, soft tissues, and fluids including blood.

Indeed, it is contained in every cell in your body and it needs to work.

One of the main roles of magnesium is to act as a cofactor or “helper molecule” in the enzyme’s continuous biochemical responses.

It is actually involved in more than 600 reactions in your body, including:

  • Energy creation: Helps convert food into energy.
  • Protein formation: Helps to create new amino acid proteins.
  • Gene maintenance: helps to create and repair DNA and RNA.
  • Muscle movement: is part of muscle contraction and relaxation.
  • Nervous system regulation: helps regulate neurotransmitters that send messages throughout your brain and nervous system.

Unfortunately, studies show that some 50% of people in the United States and Europe have lower magnesium levels than recommended daily.

SUMMARY

Mineral magnesium supports hundreds of chemical reactions within your body. But many people don’t get as much as they need.

2.It can improve performance in exercise

Magnesium also plays a role in the exercise of performance.

You may need 10–20 percent more magnesium during exercise than when you are resting, depending on the activity.

Magnesium helps move your muscles ‘ blood sugar and dispose of lactate, which can increase your muscles and cause pain during exercise.

Studies have shown that it can increase practice performance for athletes, elderly people and people with chronic disease.

One study included improvements in jumping and arm movements among volleyball players who took 250 mg of magnesium a day.

In another study, during a triathlon, cycling and swimming, athletes who added magnesium for 4 weeks had faster times. They also saw lower levels of insulin and stress hormone.

However, the evidence is mixed. Other studies found no advantage in athletes with low or normal levels of magnesium supplements.

SUMMARY

Magnesium supplements have been shown to improve exercise performance in several studies, but research results are mixed.

3.Magnesium is fighting depression

Magnesium plays a key role in brain function and mood, and low levels are associated with increased risk of depression.

An analysis of over 8,800 people found that people under the age of 65 had a 22 percent higher risk of depression with the lowest intake.

Some experts believe that the low magnesium content of modern food can cause many cases of depression and mental illness.

Others, however, emphasize the need for more research in this area.

However, supplementing this mineral may help to reduce symptoms of depression — and in some cases the results may be dramatic.

450 mg of magnesium improved daily mood as effectively as an antidepressant drug in a randomized controlled trial in depressed older adults.

SUMMARY

Depression and magnesium deficiency may be associated. Additionally, symptoms of depression may be reduced in some people.

4.It has advantages against type 2 diabetes

Magnesium also benefits individuals with type 2 diabetes.
Studies show that approximately 48% of people with type 2 diabetes have low levels of magnesium in their blood.

This may impair insulin’s ability to control blood sugar levels.

Research has also shown that people with low magnesium intake are at higher risk of developing diabetes.

A study that followed over 4,000 people over 20 years found 47 percent less susceptible to diabetes for those with the highest magnesium intake.

Another study showed significant improvements in levels of blood sugar and hemoglobin A1c in people with type 2 diabetes taking high doses of magnesium each day compared to a control group.

However, these effects may depend on how much magnesium you get from food. In another study, supplements in people who were not deficient did not improve blood sugar or insulin levels.

SUMMARY

Most patients with magnesium have a lower risk for type 2 diabetes. Additionally, supplements have shown that some people have reduced blood sugar.

5.Magnesium can reduce blood pressure

Studies show that magnesium can reduce blood pressure.

In one study, there was a significant decrease in systolic and diastolic blood pressure of 450 mg per day.

However, these benefits can only occur in people with high blood pressure.

Another study found that magnesium decreased blood pressure in people with high blood pressure but had no effect on people with normal levels.

SUMMARY

Magnesium helps to decrease blood pressure in people with elevated levels, but does not appear to work in people with normal levels.

6.It Has Anti-Inflammatory Benefits

The low intake of magnesium is associated with chronic inflammation, one of the causes of aging, obesity and chronic disease.

In one study, the highest levels of inflammatory marker CRP were found in children with the lowest levels of blood magnesium.

Their levels of blood sugar, insulin, and triglycerides were also higher.

Magnesium supplements can reduce CRP and other inflammatory markers in older adults and people who are overweight and who have prediabetes.

High-magnesium foods, such as fatty fish and dark chocolate, can also reduce inflammation.

SUMMARY

Magnesium has been shown to contribute to the fight against inflammation. It reduces the CRP inflammatory marker and has several other advantages.

7.Magnesium helps to prevent migraines

Migraine headaches are painful and weak. Nausea, vomiting, and sensitivity to light and noise often occur.

Some researchers believe that people living with migraines are more likely to be deficient in magnesium than others.

In fact, some encouraging studies suggest that magnesium can prevent and even help treat migraines.

In one study, the supplementation of 1 gram of magnesium provided faster and more effectively than a common drug relief from an acute migraine attack.

In addition, magnesium-rich foods can help reduce migraine symptoms.

SUMMARY

People with frequent migraines may have low magnesium levels. Some studies suggest that this mineral can be used to relieve migraines.

8.It reduces resistance to insulin

Insulin resistance is one of the leading causes of type 2 diabetes and metabolic syndrome.

It is characterized by a deteriorating muscle and liver cell ability to absorb sugar from your bloodstream properly.

In this process, magnesium is of vital importance and many people with metabolic syndrome are inadequate.

Moreover, the high levels of insulin associated with insulin resistance lead to urine magnesium loss, which further reduces the level of your body.

Fortunately it can help to increase the intake of magnesium.

In one study, the addition of this mineral decreased resistance to insulin and blood sugar levels even in people with normal blood levels.

SUMMARY

Magnesium supplements can improve insulin resistance in people with metabolic or type 2 diabetes syndrome.

9.Magnesium improves symptoms of PMS

One of the most frequent disorders among women of childbearing age is premenstrual syndrome (PMS).

Its symptoms include water retention, cramps of the abdomen, fatigue and irritability.

Interestingly, magnesium in women with PMS has been shown to improve mood, decrease water retention and other
symptoms.

SUMMARY

Magnesium supplements have been shown to improve women’s PMS symptoms.

10.Magnesium is available safely and widely

Magnesium is absolutely essential for good health. The recommended daily intake for men is 400–420 mg and for women is 310–320 mg.

You can get it from both food and supplements.

Food Sources

Good to excellent magnesium sources are the following foods:

Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams)
Spinach, boiled: 39% of the RDI in a cup (180 grams)
Swiss chard, boiled: 38% of the RDI in a cup (175 grams)
Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams)
Black beans: 30% of the RDI in a cup (172 grams)
Quinoa, cooked: 33% of the RDI the in a cup (185 grams)
Halibut: 27% of the RDI in 3.5 ounces (100 grams)
Almonds: 25% of the RDI in a quarter cup (24 grams)
Cashews: 25% of the RDI in a quarter cup (30 grams)
Mackerel: 19% of the RDI in 3.5 ounces (100 grams)
Avocado: 15% of the RDI in one medium avocado (200 grams)
Salmon: 9% of the RDI in 3.5 ounces (100 grams)

Supplements

Check with your doctor if you have a medical condition before taking magnesium supplements.

Although these are generally well tolerated, it may not be safe for people who take certain diuretics, cardiac medications, or antibiotics.

Magnesium citrate, glycinate, orotate and carbonate are well absorbed as supplements.
If you want to try a magnesium supplement, you can find a wide selection of high-quality Amazon products.

SUMMARY

It is vital to obtain sufficient magnesium. It contains many foods and there are many supplements of high quality available.

The Bottom Line

  1. It is essential to obtain enough magnesium to maintain good health.
  2. Be sure to eat plenty of magnesium-rich foods or take a supplement if your diet alone is not enough.
  3. Your body can not function optimally without enough of this important mineral.