Vitamin B2 Supplements May Support Cognition And Athletic Ability

Vitamin B2 is a vitamin we need to intake every day which may support both cognitive and athletic ability. Riboflavin or vitamin B2 is an essential water soluble vitamin which is needed within our mitochondria so that they are able to operate properly.

Our mitochondria are fundamental in sustaining energy production. This is one important reason why this vitamin is linked to various health outcomes such as cognitive or athletic support.

Research suggests that levels of vitamin B2 could deplete after strenuous or regular exercise. As we age our requirements of riboflavin also tend to increase. This makes supporting circulating amounts of riboflavin something which individuals of all ages could consider.

The possible ways in which vitamin B2 or riboflavin could support with healthy cognitive and athletic ability will be considered here to show why you may wish to include more of this essential vitamin in your diet.

Riboflavin Or Vitamin B2 And Our Health

Vitamin B2 or riboflavin is essential in supporting the day to day functioning of our mitochondria. Our mitochondria need vitamin B2 to support with energy production from fats and carbohydrates. Sometimes they also use proteins or amino acids to make energy.

Vitamin B2 is a cofactor or rate limiting compound that can determine or change the outcome of energy production within the mitochondria. This energy is then used by our bodies to support healthy amino acid and glutathione production. Both of which are important in supporting optimal tissue growth or the building of muscle. This highlights the importance of vitamin B2 in supporting the overall wellbeing of our bodies on a day to day basis.

Deficiencies in vitamin B2 are not prevalent but symptoms could include fatigue and dry lips. Riboflavin or vitamin B2 deficiency is more prevalent in those who are malnourished or chronic alcoholics. A sustained amount of vitamin B2 is thought to be important in supporting bodily tissues which have high energy requirements. This could be because of a high cell turnover or growth rate as is the case in muscle building.

Foods rich in vitamin B2 include meats and dairy products. This includes beef or fish. Eggs are also a source of riboflavin. There are many vegetable sources of this vitamin too including some fortified cereals. The consumption of water with food is important in maintaining the absorption of the water soluble vitamins from these foods.

The amounts of riboflavin required each day is thought to increase as we age. The suggested RDA of vitamin B2 or riboflavin is thought to be about 1.3mg on average across all age categories. The safety profile of vitamin B2 is well established too. There are many studies which have outlined the safety of lengthy supplementation with vitamin B2.

Riboflavin And Cognition

Various studies suggest that available vitamin B2 could have an influence on different factors related to our cognitive health and wellbeing.

One large scale study with nearly 3000 individuals showed a significant link between scores of cognition and vitamin B2 intake. Vitamin B2 sufficiency seemed to influence and reduce the risks of a lower cognitive score.

Some researchers also suggest that a low riboflavin intake is related to the development of migraines. Sufferers of migraines will know how detrimental migraines are to cognitive health. The avoidance of these through support of vitamin B2 could influence our cognitive ability. Around 400mg of riboflavin a day was considered to be able to significantly support sufferers of regular migraines. The number of headache days and attack frequency was greatly reduced in these individuals.

Our intake of vitamin B2 may also influence nerve cell maintenance. Individuals who are suffering from a riboflavin deficiency may also experience symptoms of neurodegeneration and demyelination. This could clearly have an influence on healthy cognition. The healthy myelination of nerves is important in sustaining the speed of transmission of signals between nerve cells.

Some studies report that our vision could be very disturbed by a deficiency in riboflavin. Riboflavin may interact with vitamin A to support optimal vision which is in itself important in maintaining optimal cognition.

Vitamin B2 And Athletic Ability

Researchers suggest that there is a natural effect of riboflavin deficiency on athletic ability during a session of exercise. This is because of how important this vitamin is in supporting healthy energy production within the body.

Studies have shown that energy production depletes with riboflavin depletion and this is important in sustaining muscle movement as needed during exercise. Also without riboflavin supported energy production the body could suffer with an energy depletion. This could effect longer term muscle recovery from muscle protein synthesis. Our bodies do not store a lot of riboflavin and smaller reserves are available in important organs such as the heart and kidneys.

Other studies have shown that vitamin B2 could have a slight influence on the production of red blood cells. This is important in supporting athletic ability because our red blood cells provide oxygen and carry away carbon dioxide during exercise. Certain studies have shown that riboflavin deficiency could contribute to anaemia.

 Various studies have found positive results when monitoring athletic ability after riboflavin supplementation as part of an administered multivitamin. Studies have also found that circulating riboflavin in our blood stream may deplete after exercise. This emphasises an importance of supporting your exercise routine with the right nutrients.

Riboflavin As An Antioxidant

Preclinical studies also support suggestions that riboflavin deficiencies lead to DNA strand breakages. This is detrimental to tissue recovery and longevity. These are important influencing factors on sustained athletic ability during the lifetime of an individual. Vitamin B2 deficiency may encourage carcinogens to bind to our DNA. Carcinogens are compounds that are likely to cause a cancer influencing event.

There are suggestions that vitamin B2 plays a role as a supportive antioxidant molecule in the prevention of these sorts of outcomes. Other studies suggest that riboflavin may have a role as a protective antioxidant in heart tissue. This could support more optimal cardiovascular health. Homocysteine levels seem to increase under riboflavin deficiency which is an important determinant of cardiovascular health. High homocysteine could also influence bone metabolism to cause abnormalities. Another study suggests that vitamin B2 could support optimal bone health in some athletes.

Riboflavin seems to help our bodies regenerate glutathione. This is one of the most important antioxidants found within the body and so riboflavin could have unrealised extended abilities as an antioxidant which are yet to be discovered. Glutathione is linked with both cognitive health and improved athletic ability. One study linked riboflavin supplementation with a significant reduction in neuromuscular irritability.

Overall various studies indicate that riboflavin or vitamin B2 could have a significant role in the maintenance of optimal athletic and cognitive health. This is thought to be mediated through healthy energy production and the maintenance of tissues as indicated by research.

Summary

Vitamin B2 is an essential vitamin which we are not able to produce. We must regularly consume this vitamin as part of our diet. Our levels of vitamin B2 are thought to deplete after regular or strenuous exercise. In addition there is a higher requirement of vitamin B2 as we age.

Some food sources of vitamin B2 include beef or fish. Riboflavin supplements have also demonstrated an excellent safety profile and effective means of supporting vitamin B2 intake. An average person requires around 1.3mg of vitamin B2.

Research suggests vitamin B2 has a range of health supportive roles. This may include a role as an antioxidant and in energy production within the body. Both of these are possible influencing factors on cognitive and athletic ability.

Energy production in particular is very important in supporting both cognitive and athletic ability. This because the energy produced is used in protein production which helps to build or maintain tissues.

A large scale study found that vitamin B2 supported improvements in cognitive ability. Other studies have found that deficiency in riboflavin may contribute to migraines and also nerve cell degeneration. Many studies link riboflavin to athletic ability because of a defined role in energy production. Research supports this when supplemented as part of a multivitamin.

Importantly vitamin B2 has been suggested to be able to influence homocysteine levels as an antioxidant. Riboflavin is thought to help to maintain the powerful antioxidant glutathione within the body. Studies suggest that optimal amounts of riboflavin are supportive of cardiovascular health and possibly also bone health.

Overall the studies show that vitamin B2 could have a significant role in the maintenance of optimal athletic and cognitive health as a rate limiting factor in various processes.

You can find more interesting articles below.

The post Vitamin B2 Supplements May Support Cognition And Athletic Ability appeared first on Revitalize My Health.

How Multivitamin Supplements Support Healthy Cognitive Aging

There is an increasing amount of evidence to suggest that multivitamin or micronutrient intake is essential in supporting healthy cognitive aging. The global population is aging while the rate of cognitive decline is also increasing.

Current suggestions indicate that the number of people aged 60 years and above may double from one to two billion in 2050. There are currently more adults than children globally which is a first in recorded human history.

Current research indicates that cognitive declines in our aging global population are being driven by the struggle to meet nutritional requirements. A lack of adequate nutrition increases the risks that a person could develop cognitive issues later in life.

Accumulating evidence shows that the elderly may be lacking in crucial micronutrients such as vitamin C or selenium which could be crucial in supporting their cognitive abilities.

The evidence that multivitamin supplements and nutrient intake promote healthy cognitive aging will be considered here to show why you should ensure that you are on top of your nutrient intake.

Cognitive Aging

Optimal cognitive health is recognised as being very important in maintaining self reliance, quality of life and functional capacity in older adults. Cognitive aging is the process by which our brain structures and brain functions gradually deteriorate over time. While the brain is spectacular this organ is also prone to degradation over time.

The sorts of structural changes which occur include reductions in grey brain matter, a reduced neuroplasticity or a reduced flexibility in function and abnormal neurone synapse activities.

These are thought to be the core internal changes that drive a significant portion of cognitive aging. Important aspects of cognitive aging include a progressive decline in memory, brain processing time and executive functions as we age.

Supporting these aspects of brain functioning and the prevention of their could be considered to be very important in the prevention of cognitive declines as we age. A growing amount of evidence is showing that nutrition plays a vital role in the prevention of early cognitive decline.

Amounts of minerals and important vitamins required to support our ongoing bodily processes may play one of the most vital roles. Levels of antioxidant vitamins and minerals in particular are heavily linked to the early progression of cognitive declines. This is through accumulated oxidative stress and inflammation that may occur with a lack of antioxidants.

Multivitamin Supplements And Early Cognitive Decline

Research is beginning to support the use of multivitamin and mineral supplements as a means to support or prevent early cognitive decline in the elderly.

Multivitamin and mineral supplements present themselves an effective means of tackling cognitive decline because of a lack of nutrients. These sorts of supplements offer a broad scale means to bridging or reducing any core nutritional deficits. There is an accumulation of evidence showing that the elderly may be at risk of lacking crucial micronutrients which could be vital to supporting their cognitive abilities.

One large scale clinical trial showed that a multivitamin supplement supported healthy cognition and memory in older adults. There were significant reductions in cognitive aging over the two year study. This is one very important example of evidence based conclusions that multivitamin supplements could influence healthy cognitive aging in the elderly. Deficiencies in important micronutrients are thought to drive or compromise nerve cell functioning and cognitive ability.

Another study showed that eating a diet rich in nutrient dense foods is linked to a reduced risk of cognitive decline. Such a diet included nuts, fish and berries which are rich in nutrients which may be considered to be neuroprotective. The foods were thought to be particularly rich in nutrients supportive of a healthy antioxidant status. This could reduce the rate of cognitive aging.

Neuronutrients Which May Support Healthy Cognitive Aging

Neuronutrients are important micronutrients which you find in multivitamin and mineral supplements that may support optimal cognitive performance and brain health.

Clinical studies confirm that vitamins C, D, E and B complex vitamins may all directly impact core nerve cell processes. This includes things like neurotransmitter production and inflammatory responses. Minerals such as selenium, zinc and magnesium also play a role in these processes.

Importance Of B Complex Vitamins And Vitamin D In Cognition

Research shows that B complex vitamins such as vitamin B6, B9 and B12 could all impact cognitive declines in the elderly. These are usually included in a standard multivitamin supplement but possibly in varied quantities. Deficiencies in these vitamins are linked to reductions in brain organ size. This would then be a risk factor in the development of cognitive decline. All of these vitamins play an important role in supporting homocysteine metabolism and this is why they are linked to reductions in brain size.

Another important vitamin found in many multivitamin supplements is vitamin D. This vitamin is considered to be able to positively affect brain derived neurotrophic factor. This is able to support the healthy development of new neural connections. Low levels of this factor are heavily linked with risk of developing dementia. BDNF has significant neuroprotective effects at the right concentration as shown by various studies.

Essential Energy Production Nutrients May Support Healthy Cognitive Decline

Levels of the mineral magnesium have been shown in various studies to be supportive of learning and memory. Magnesium plays an important role in the support of energy production. Our brains use a tremendous amount of energy every day and this is why this mineral may help to support healthy cognitive functioning.

Another mineral supportive of healthy cognitive functioning through supporting healthy energy levels may be chromium. This mineral enhances the use of glucose within the body thorough protecting insulin sensitivity.

Nutrients Supportive Of Nerve Myelination And Health Cognitive Functioning

The two most important minerals which support healthy nerve myelination are copper and iron. Nerve myelination is essential in supporting healthy nerve electrical signals between nerve cells within our brain.

Copper is a nutrient which is implicated in healthy myelination. Deficiencies could lead to nerve tangling which is linked with the development of Alzheimer’s disease. Iron is also implicated in nerve myelination. Deficiencies in iron in early life are linked to lifetime cognitive deficits.

Important Antioxidants Supportive Of Healthy Cognitive Decline

Various antioxidants which are found in multivitamin supplements are also very important in maintaining cognitive health especially as we age.

Vitamin C is a strong antioxidant required in large amounts by our bodies each day. This vitamin is thought to be able to reduce oxidative stress and inflammation within the brain which may be supportive of cognitive health. As an antioxidant the mineral zinc may also play a similar role. Zinc is found in high concentrations within the brain. Zinc is important in synaptic transmission and hippocampal functioning.

Selenium is another mineral which may support antioxidant status within the brain. This mineral supports elevated quantities of glutathione peroxidase which helps to makes the glutathione antioxidant complex. Research has shown that levels of this mineral directly correlate with cognitive declines.

Another important nutrient in supporting healthy cognitive decline because of an antioxidant influence is vitamin E. This antioxidant vitamin is able to stabilise nerve cell membranes and prevent their damage or oxidation. As you can imagine this effect may be very preventative of cognitive decline and is implicated in the progression of Alzheimer’s.

Overall the research shows that multivitamin supplements could have preventive effects on cognitive decline as we age and may support healthy cognition in the elderly.

Summary

An increasing amount of evidence suggests that multivitamin intake is essential in supporting healthy cognitive aging.

Research indicates that an important driver of cognitive decline in our ageing population is nutrient intake. The elderly are particularly vulnerable to micronutrient deficiencies which could contribute to declines in cognitive functioning.

Cognitive aging is the process by which our brain structures and brain functions gradually deteriorate. While the brain is a spectacular organ this organ is also vulnerable to decline over time. Important aspects of cognitive aging include a progressive decline in memory, attention, processing speed and executive functions.

Research is beginning to support the use of multivitamin and mineral supplements as a means to support or prevent early cognitive decline in the elderly. They present themselves an effective means of tackling cognitive decline because of a lack of nutrients.

Recent research has shown that both multivitamin supplements and nutrient dense diets could support healthy cognitive decline. Some important nutrients may include vitamins C and B complex vitamins. Minerals such as selenium and copper may also have an important role in supporting the health of our brain.

Overall the research so far has been conclusive in supporting the use of multivitamin supplements to reduce the risk of cognitive decline as we age.

You can find more interesting articles below.

The post How Multivitamin Supplements Support Healthy Cognitive Aging appeared first on Revitalize My Health.

10 Foods High In Minerals That May Support Our Wellbeing

Regularly consuming foods high in minerals is very important in supporting our wellbeing. This is because we use minerals such as magnesium and zinc every day as part of core body functions.

Magnesium has a role in supporting healthy energy production within the body while zinc supports core cellular processes and manages oxidative stress as an antioxidant. Both of these are essential in maintaining the optimal functioning of our bodies.

Phosphorus is another really important mineral in the body which we could not survive without. Healthy intakes of phosphorus support bone health and also energy production within the body.

If you exercise regularly you may find that you require more minerals in comparison to those who are more inactive. This is because our bodies are using a spectrum of minerals constantly to support important cellular processes.

We also lose electrolytic minerals through our sweat and so ensuring we are well supported with minerals or replenished is vital when exercising regularly. This may be one important reason why you are considering improving or supporting your dietary intake of minerals.

10 top foods high in minerals will be listed here to help you to increase your mineral intake and possibly help to support your wellbeing.

Why Minerals Are Important In Supporting Our Wellness

An efficient means to support our nutrient intake of minerals is possibly to add foods to our diet which are high or nutrient dense in various minerals. Nutrient density just means that per 100 grams or homogenous measurable unit of food there is a really condensed amount of nutrients compared to other foods. Foods dense or rich in a spectrum of minerals are more efficient because per meal you are maximizing your mineral intake.

Magnesium And Zinc

Minerals are so important in maintaining our wellness and are often overshadowed by vitamins or phytonutrients. Magnesium is one mineral which is absolutely essential in supporting our wellbeing. This mineral is involved in the process of energy production while magnesium is recognised as being essential in supporting healthy muscle contractions. One recent study determined that many elite athletes may develop a deficiency in magnesium. This most likely because of electrolytic losses through exercise and sweating.

Another important mineral is zinc. Zinc supports various enzymatic processes that drive core functions within the body. This mineral is one of the most abundant found within our brain. As an important antioxidant zinc prevents build ups in oxidative stress within our body. Around half of the population of the world are thought to be at risk of zinc deficiency.

Phosphorus And Calcium

Phosphorus is one of the most important minerals and is found in all of our cells. This mineral is a crucial part of the structure of our DNA while also supporting healthy energy production within the body. Phosphorus is structurally important alongside mineral calcium in supporting optimal bone and teeth health. Phosphorus is not easy to obtain from our diet but there are various foods which are rich in this mineral.

Calcium also functions as an important electrolyte in supporting healthy muscle contractions while having an important role in facilitating signals between and within cells. This allows our bodies to properly coordinate their functioning.

Iron And Manganese

Iron is very important in preventing fatigue within the body. This mineral ensures that sufficient oxygen travels throughout our bodies to support the optimal functioning of our muscles.

Manganese is a trace mineral which the body also needs to support optimal bone health. This mineral is also essential in promoting optimal fat and carbohydrate metabolism. Manganese also promotes superoxide dismutase production within the body. This is an antioxidant enzyme that helps to manage levels of oxidative stress.

There are many more minerals which the body requires. These are just examples of the more well known minerals and why minerals are so important in supporting our wellbeing.

10 Foods High In Minerals

Below is a list containing 10 foods which are really high or nutrient dense in various minerals to consider adding into your diet. These are all foods which you should be able to find in any supermarket or grocery store and also integrate into your weekly diet.

Cashew Nuts

Cashew nuts are a very popular snacking food as they are nutrient dense in many important minerals and other nutrients. They are also very versatile and some meals can easily integrate cashew nuts. This includes some Thai curries and similar dishes.

100 grams of dry roasted cashew nuts is able to provide around 6mg of iron and also 273mg of magnesium. This is about 33% of an average RDA of iron and 65% of a magnesium RDA. The same amount of cashew nuts contains about 5.4mg of zinc or 50% of an average RDA and 2mg of copper too. This is about 200% of the average copper RDA.

In addition this nut is an excellent source of selenium and provides about 20µg of selenium per 100 grams making just under half of an average RDA. There is also about 530mg of phosphorus within cashew nuts per 100 grams which is also just under half of an average RDA.

Altogether this is a seriously nutrient dense nut which you could easily add to your diet to support your nutrient requirements.

Brazil Nuts

Brazil nuts are native to the amazon and are rich in various minerals which our bodies need. One of these is selenium. We require healthy levels of selenium to promote optimal amounts of the antioxidant enzyme glutathione peroxidase which is part of the antioxidant glutathione complex. Selenium also encourages optimal thyroid gland health.

Brazil nuts contain 280µg of selenium per 100 grams which is about 500% of an average RDA. Brazil nuts are also excellent sources of zinc containing up to 4mg of this mineral per 100 grams. This makes about 34% of an average RDA. Brazil nuts also contain an astounding 350mg of magnesium per 100 grams which is about 80% of our RDA. In 100 grams of Brazil nuts you could also find about 700mg of phosphorus which is nearly 60% of an average phosphorus RDA. In addition Brazil nuts contain about 1.7mg of copper per 100 grams which is nearly 200% of an average RDA.

Spirulina

Spirulina powder is one of the most nutrient dense foods available to us. If you are very active you could easily add a small spoon of spirulina powder into your regular protein shake. This may give you an added mineral boost. Spirulina is very exotic as well coming in various colours. There is a blue spirulina powder in addition to the regular green spirulina powder.

There is about 30mg of iron and 6.1mg of copper in 100 grams of green spirulina powder. This makes nearly 600% of the average copper RDA and 150% of the average iron RDA. There is also about 2mg of manganese in 100 grams of spirulina which is nearly the full average RDA of this important mineral. 100 grams of spirulina powder also contains about 2mg of zinc and 195mg o magnesium. This is 20% of an average zinc RDA and nearly half of an average magnesium RDA.

Taken together spirulina is a really nutrient dense food which could possibly support your mineral requirements. This is especially the case if you are more active than average.

Spinach

Spinach is an extremely nutrient dense food in some important minerals which vegans or vegetarians really struggle to consume a lot of. This food is very easy to cook with and integrate into your weekly diet.

Spinach an excellent source of naturally bioavailable mineral iron. 100 grams of cooked spinach contains about 3.6mg of iron and this is about 20% of an average RDA. Other minerals you find in high amounts in spinach include manganese and copper. In 100 grams of spinach there is about 1mg of manganese which is about 40% of an average RDA. There is roughly 0.17mg of copper per 100 grams of spinach which is about 20% of an average RDA.

Spinach makes a nice addition to any dish to support extra mineral needs and is very easy to cook as well.

Sardines

Sardines are a delicious seafood which is usually grilled and is very popular in the Mediterranean. In terms of maximising nutrient intake you could look to eat sardines with bones. This ensures that you are eating a nutrient dense source of phosphorus in addition to a wealth of other minerals.

100 grams of cooked sardines contains about 490mg of phosphorus which is about 40% of an average phosphorus RDA. The same amount of sardines also contains about 380mg of calcium which is about 30% of the calcium RDA. 100 grams of cooked sardines also has about 50µg of selenium and this is about 100% of an average RDA. Sardines also contain a rich iron content and you could obtain about 3mg of iron from 100 grams of sardines. This is about 20% of an average RDA.

Altogether sardines offer a highly nutrient dense food in various minerals which could support your mineral needs.

Kidney Beans

Beans are rich sources of minerals and other nutrients. Kidney beans in particular are nutrient dense in various minerals.

In 100 grams of cooked kidney beans there is 0.22mg of copper and 0.43mg of manganese. These are two of the most nutrient dense minerals which could be found within kidney beans and represents about 20% of an average copper RDA and 20% of an average manganese RDA. In 100 grams of kidney beans you could also find 2.2mg of iron and 405mg of potassium. This is about 12% of your iron RDA and 10% of your potassium RDA.

Black Beans

Black beans are another mineral dense bean which is easy to integrate into your diet. A portion of black beans go well with spicy or rich based dishes.

In 100 grams of black beans there is about 2mg of iron and 70mg of magnesium. This is about 11% of an average iron RDA and 16% of a magnesium RDA. The same amount of black beans may also provide around 1.1mg of zinc which is about 10% of our RDA.

There is also about 0.2mg of copper and 0.44mg of manganese in 100 grams of black beans. This provides us with 20% of the average RDAs of these minerals. There is also additionally about 350mg of potassium within 100 grams of black beans which is about 8% of an average RDA.

Lima Beans

Lima beans provide an excellent source of various nutrients. They are easily used to make pasta dishes and also spicy Mexican cuisines.

Lima beans provide about 0.24mg of copper and 0.52mg of manganese per 100 grams. This is about 20% of an average RDA of both minerals. Lima beans also provide about 43mg of magnesium or 10% of an average RDA per 100 grams. You may also obtain about 2.4mg of iron or 13% of an average RDA and 508mg of potassium or 10% of an average RDA per 100 grams.

Liver

Animal liver meat is very mineral dense but not as popular as a cut of meat in modern society. Liver can be produced into a more palatable liver parfait which contains very significant amounts of liver.

100 grams of a standard chicken liver parfait contains about 46µg of selenium. This is about 90% of an average RDA. The same amount of chicken liver parfait contains 0.18mg of copper or 20% of an average RDA and 9.2mg iron or about 50% of an average RDA.

In addition 100 grams of chicken liver parfait has 2.1mg of zinc or about 20% of an average RDA. The same amount of chicken liver parfait also contains 14% of our phosphorus RDA or 175mg of phosphorus.

Liver is a really well known mineral dense food which could further enrich your diet with essential minerals.

Apricots

Apricots are a sweet fruit and also very nutrient dense in some important minerals.

100 grams of dried apricots contains 0.34 grams of copper or about 30% of an average RDA and 1162mg of potassium or 25% of an average RDA per 100 grams. There is also about 0.24mg of manganese and 2.7mg of iron per 100 grams of dried apricots. This is about 10% of an average manganese RDA and 15% of an iron RDA. Dried apricots are nutrient dense in these minerals and so could support your required intake of minerals.

Overall some of the most mineral rich or dense foods easily available to us include spirulina power and cashew nuts. These foods could provide extra support of your mineral needs especially if you have an active lifestyle.

Summary

Consuming foods rich in minerals is important in ensuring our wellbeing is well supported. We use minerals everyday to support vital functions such as muscle movements and energy production.

Minerals are often overshadowed by vitamins but are just as important in supporting our wellbeing. Without phosphorus we would not be able to produce DNA which is essential to support life.

Other important minerals include zinc. This is an antioxidant mineral which manages levels of oxidative stress within the body. Magnesium is essential in supporting proper energy production while manganese also supports the optimal functioning of our metabolism. Iron is also an important mineral which is preventative of fatigue.

People who are very active may require more minerals than those who are less active. These may all be reasons why you may want to support your diet with extra minerals.

Some foods which are really high or rich in minerals include cashew nuts and spirulina. These are two of the most mineral rich foods listed here. Other mineral rich foods include liver parfait and Brazil nuts which are very nutrient dense too.

Beans such as black beans are also nutrient dense sources of minerals. Additionally you could look to add more dried apricots or also sardines into your weekly diet to support your intake of minerals.

Overall there are various nutrient rich foods as listed here which could support a healthy mineral intake.

You can find more interesting articles below.

The post 10 Foods High In Minerals That May Support Our Wellbeing appeared first on Revitalize My Health.

Blood And Cellular Test Differences May Reveal Nutrient Deficiency

There are accepted differences between blood and cellular nutrient tests which may reveal interesting differences in your nutrient status.

We need the right amounts of nutrients to support our health and bodily functions every day. While most people assume that they are taking in enough nutrients on a day to day basis this may not necessarily be the case.

A third of the total global population is affected by malnutrition. As we age our nutritional status and deficiency becomes a lot more relevant too. Some individuals also require slightly more nutrients than others because of their lifestyles so could become depleted of important micronutrients.

Clinical blood tests may not reveal detailed issues with your nutrient intake either as they may not examine the full spectrum of micronutrients found in your actual body tissues. This is the most used means to look at nutrient deficiencies in a clinical setting such as a hospital. Cellular tests may offer an improved means to examine nutrient status.

The accepted differences between blood and cellular nutrient tests will be considered here to show why supporting a healthy nutrient intake each day could be important.

How Nutrient Deficiencies Could Influence Your Wellbeing

Vitamins and minerals are micronutrients which are essential in supporting the conditions within the body needed to sustain life. They support the healthy functioning of tissues and organ systems within the entire body. Most people obtain vitamins and minerals through consuming nutrient rich foods.

Some micronutrients support healthy energy production within the body including B vitamins such as thiamine or vitamin B1 while others like vitamin A have an antioxidant function. Iodine and manganese are also micronutrients which are supportive of important bodily processes including our metabolism.

Micronutrient deficiencies could have adverse effects on your overall health and wellbeing. Deficiencies in important nutrients may create conditions of immune deficiency and also oxidative stress which could damage our bodies. Micronutrients may also support the body in the prevention of developing chronic degenerative diseases.

These are all reasons why nutritionists maintain that ensuring that you eat well and have sufficient nutrition is so important in supporting optimal wellness. An accurate means of measuring nutrient intake is central to proactively monitoring nutrient status.

Could You Be Deficient In Nutrients

There are various ways to measure the amounts of nutrients in the body. Micronutrients can be measured from our blood, urine, cells, hair and nails too. Unknown to many there are differences between blood tests and a cellular test to determine nutrient status. You may be asking how they could be different.

Surely all micronutrient tests are proving a full examination of your nutrient status.

This however is not the case. Researchers accept that many standard biochemical tests are insensitive to detecting changes in micronutrient status. There is also an acceptance that there are a lot of issues in the identification of nutrient deficiencies. This is especially considering how body nutrient pools vary from circulating amounts of some nutrients.

The amounts of some nutrients stored in tissues in nutrient pools are not in exact sync with our circulatory system. Some nutrients which can be difficult to identify in their actual amounts include some fat soluble vitamins and also minerals such as zinc or calcium. Because of situations like this there can also be a lengthy amount time between the emergence of symptoms of a nutrient deficiency and the actual deficiency.

Blood And Cellular Nutrient Tests

Cellular tests are more thorough than a standard serum or blood test. A blood test is just looking at the levels of nutrients circulating within your body periphery or circulatory system at the time of testing. An accurate level of penetration of nutrients or intake of nutrients into organ tissues or cells is not really being measured in a blood test.

A cellular test looks at the micronutrients present in your cells and so looks at the penetration of nutrients into the body in a lot more detail than a blood or serum test could.

There are example nutrients such as iron, selenium, zinc, thiamin, folic acid, vitamin B12 and vitamin C which may have significant differences in cellular test compared to blood tests. These are some of the nutrients which could have subtle but still significant differences in actual amounts to the results of a blood test.

Actual Micronutrient Needs Vs Deficiency Prevention

Research is also starting to show that individuals may have different needs and that the role of some micronutrients within the body is a lot more expansive than previously thought too.

This includes the prevention of cellular damage from free radicals or aspects of cellular metabolism which may not always be considered in the prevention of classical micronutrient deficiencies.

Cellular nutrient status tests could also play an important role here in determining actual requirements of nutrient provision. Possibly far more so than blood tests which are just looking to see if there is a need to prevent a glaring nutritional deficiency.

New research has recently identified that some athletes are at a higher risk of developing a magnesium deficiency. That could influence aspects of our health including energy metabolism and muscle functioning. Athletes could also be slightly more prone to muscle fatigue and cramps as well in a magnesium depleted state.

Blood testing may not accurately detect these variations in comparison to cellular tests. This is also a really interesting example of how actual nutrient demand could vary between individual rather than just supporting a deficiency.

Why Do We Have Blood Micronutrient Tests

Blood tests are cheap and also an easy means to identify glaring or possibly life threatening problems in the nutrient status of an individual. This is one reason why they are very popular in a hospital or clinical setting. A blood test is most often the only way to look at micronutrient status clinically.

Cellular testing on the other hand is extremely expensive in comparison and requires detailed inspection of results too. Some studies suggest that cellular testing may be the future of micronutrient testing.

Cellular test could also be designed so they are more efficient than taking volumes of blood in a clinical setting. Nutritional management in the future may integrate holistic nutrient profiling with individual lifestyle habits. These sorts of practices may give a more accurate view of the nutrient status of an individual.

Overall the science shows that cellular testing could be a lot more accurate at detecting micronutrient deficiencies than blood testing. While blood tests are most often the go to test of nutrient status this means some more subtle tissue nutrient deficiencies may be overlooked.

Summary

We require micronutrients such as vitamins and minerals each day to support conditions needed within our bodies to sustain life. Micronutrients like thiamine support healthy energy production while minerals such as manganese may support our metabolism.

Micronutrient deficiencies could have consequences on our overall health and wellbeing. Deficiencies in key vitamins may cause immune deficiencies and also oxidative stress. This could cause damage to our bodies. This is also why nutritionists maintain that sufficient nutrition is so important in supporting optimal wellness. Various means of measuring the amounts of nutrients within the body include blood, urine, cells, hair and nails.

There are scientifically accepted differences between blood tests and a cellular test to determine nutrient status. Research shows standard biochemical tests are insensitive to detecting changes in micronutrient status. Blood tests look at the circulating nutrients within the body rather than tissue amounts or intake. Cellular nutrient tests are considered to be more thorough than a standard serum or blood test.

Examples of micronutrients which may differ in a cellular test include iron, selenium, zinc, thiamin, folic acid, vitamin B12 and vitamin C. These have been shown to have some significant variations in results from blood tests.

Certain individuals are now also being recognised as requiring more nutrients depending on their lifestyles. Nutrient management in the future may integrate holistic nutrient profiling with an individual breakdown of lifestyle habits. These sorts of practices could provide a more accurate view of the nutrient status of an individual.

Overall the science shows that cellular testing could be a lot more accurate at detecting micronutrient deficiencies than blood tests. Blood tests are usually the go to nutrient test but may overlook more subtle but significant tissue nutrient deficiencies.

You can find more interesting articles below.

The post Blood And Cellular Test Differences May Reveal Nutrient Deficiency appeared first on Revitalize My Health.

How Vitamin B3 May Encourage Optimal Brain Health

Vitamin B3 or Niacin is important in sustaining the optimal health of our bodies and specifically the brain too. Niacin or vitamin B3 is a B vitamin which means this vitamin is vital in supporting energy production within the body.

Our brains use a lot of the energy made by our bodies so a regular intake of this vitamin is very important in ensuring our brains have sufficient energy. Vitamin B3 also selectively enters the brain once absorbed through the protective blood brain barrier. This makes supporting niacin easier. Deficiencies in vitamin B3 could lead to a decline in energy production and feelings of fatigue.

According to the FDA the average person above 4 years requires around 16mg of niacin in total every day. If you are vegan or vegetarian you may find that you could do with some more niacin. Some foods rich niacin include beef and tuna. Initial studies show that vitamin B3 could support brain related aspects of our health including sleep pattern and also may be preventative of nerve cell degeneration.

The various ways in which vitamin B3 may support the optimal health of our brain will be considered here to show why you could possibly benefit from more vitamin B3 if looking to support cognitive health.

Niacin Or Vitamin B3

Niacin or vitamin B3 is also known as nicotinic acid and nicotinamide. These are different versions of vitamin B3. As this is a water soluble vitamin we need a regular intake of vitamin B3 every day. Some rich food sources of niacin include tuna and roast beef.

Niacin is required to support the production of energy as ATP within our energy producing mitochondria. This happens through the metabolism of carbohydrates and fats. This energy produced then supports all the processes within our bodies and includes brain or cognitive functioning too. Niacin is used to make NAD and NADP which may be familiar to you. These are key molecules in the energy production cycle which provide us with energy. Niacin is considered to be very important in supporting the optimal functioning of our nervous system.

Deficiencies in vitamin B3 could result in pellagra. This is characterised by symptoms of irritability and generalized weakness. Loss of appetite over lengthy periods may also occur alongside pigmented lesions and also a decreased memory. Disorientation is also a symptom of vitamin B3 deficiency. These symptoms of deficiency include adverse effects on cognition which suggests that supporting vitamin B3 levels is important in maintaining optimal brain health.

Does Vitamin B3 Support Brain Health

Our brain uses an incredible amount of energy every day. The brain is the most metabolically active organ in our body and uses 20% of the energy we make every day. Our brain also makes only 2% of our total body weight.

Considering how important niacin is in maintaining optimal energy production and the symptoms of a niacin deficiency this vitamin could possibly support optimal brain health. Studies have indicated that deficiencies in B vitamins such as vitamin B3 are very strongly linked to issues with mental wellbeing and may support sufferers.

Some studies show that a lack of B vitamins is linked to depression symptoms through systemic inflammation. This could include niacin although this would need further clinical support. Inflammatory build ups which influence depression may be caused by inflammatory cytokines that effect our brain. Vitamin B3 supplementation may possibly support those with depression.

Vitamin B3 is known to be selectively transported through the blood brain barrier which means supporting our vitamin B3 levels is easy in comparison to some other nutrients. Their levels within the brain are also very tightly regulated by our bodies.

Niacin And Sleep

One study showed that 250mg of niacin may reduce sleep disturbances in individuals with Parkinson’s disease. Niacin supplements may be best consumed during the day. This is because of their possible powerful influence on energy production especially within the brain.

Other clinical studies have also revealed similar and show that niacin supplements could support our sleep wake patterns. Niacin supplementation supported improvements in deep sleep and also sleep efficiency in sufferers of insomnia. Sleep is important in preserving brain health. This could then be an important means as to how vitamin B3 encourages brain health.

Vitamin B3 And Nerve Signalling

Another research study showed that vitamin B3 may promote the remyelination of axons. The myelination of nerve cells is crucial in ensuring optimal nerve signalling within the brain. Healthy levels of myelination may encourage more optimal cognition and is supportive of higher order cognitive functions.

A lack of myelination could cause nerves to tangle and is characteristic of Alzheimer’s disease where cognition is severely reduced. Considering how important myelin is in supporting healthy cognition this may be a very crucial means as to how vitamin B3 could contribute to maintaining the health of our brain.

Other studies show that vitamin B3 supplementation could protect nerve cells from excitotoxicity too. This would support healthy nerve signalling and structure which may promote optimal brain functioning.

Vitamin B3 As A Neuroprotective Vitamin

Supplementing with vitamin B3 has also been shown to possibly be able to protect nerve cells from damage in preclinical studies. However this needs to be looked at in more detail in the future.

Initial reports suggest that vitamin B3 could stabilise the amount of oxidative stress within areas where this nutrient becomes localised. This would then reduce the risks of permanent mitochondrial damage and also neuroinflammatory damage. The study in question found that niacin supported healthy visual signalling and possibly encouraged improved vision. This is not the only study which has presented vitamin B3 as being able to protect our eyesight.

Niacin And Oxidative Damage

One study in particular has outlined that vitamin B3 could significantly protect our mitochondria from oxidative damage. Oxidative damage and mitochondrial abnormalities are leading causes of nerve degeneration.

Other studies have also discovered that niacin or vitamin B3 may provide protection against neurodegeneration through supporting DNA repair responses. Preclinical evidence suggests again that this may be due to reductions in oxidative DNA damage. High amounts of localised oxidative stress cause DNA damage which then could lead to nerve cell death. This could be a very important means as to how vitamin B3 could ultimately support the overall health of our brains.

A preclinical study also showed that a course of vitamin B3 supplements could support the brain to recover during injury. They suggested that niacin could be neuroprotective and may also improve sensory outcome after brain injury. This again needs to be looked at in a clinical setting but shows how vitamin B3 could possibly support brain health and optimal brain functioning.

Overall there is a lot of emerging evidence that supports the possibility that niacin supplementation could encourage more optimal brain health in various scenarios through improving the amount of vitamin B3 circulating in our bodies.

Summary

Vitamin B3 is used within the body to support healthy energy production. Because our brains use a lot of energy a regular intake of this vitamin is needed to ensure our brains have the energy required to function. Our brain uses about 20% of the energy we make every day.

The FDA suggests that the average person above 4 years requires 16mg of niacin a day with foods such as tuna and beef providing rich sources of this vitamin. Other names of vitamin B3 include niacin or nicotinamide. These are just different versions of this vitamin.

Niacin supports our brain through ensuring healthy amounts of energy production with diagnosed deficiencies being linked with decreased memory and disorientation. Some studies show that vitamin B3 could support sufferers of depression through mitigating inflammation. Clinical studies support the use of niacin to encourage healthy sleep patterns and promote deeper sleep too.

Vitamin B3 dietary support could also encourage nerve cell myelination. This is linked to higher cognitive functioning and may encourage more optimal cognition. A lack of myelination does cause nerve tangles and this is seen in Alzheimer’s sufferers where cognition is severely reduced. There is also an accumulation of studies showing that vitamin B3 could also protect nerve cells from excess damage or degeneration due to oxidative stress. Some studies have found that niacin could promote healthy eyesight through protecting nerves from degeneration.

Overall there is a lot of emerging evidence in support of the possibility that niacin supplementation could encourage more optimal brain health. Research has shown this in various scenarios.

You can read more interesting articles below.

The post How Vitamin B3 May Encourage Optimal Brain Health appeared first on Revitalize My Health.

Pantothenic Acid Or Vitamin B5 And Fatigue

Pantothenic acid is considered to be essential in maintaining healthy energy levels. This is because vitamin B5 or pantothenic acid supports many different processes that are vital in maintaining a healthy metabolism.

Pantothenic acid is found in many different foods such as eggs, nuts and various vegetables. Our recommended RDA or suggested intake of pantothenic acid is around 5mg. Some foods very abundant in vitamin B include liver 8mg per 100 grams and broad beans at around 5mg per 100 grams. Many highly refined foods are devoid of vitamin B5 which may contribute to mild deficiencies. Food processing and cooking does mildly reduce the amounts of this vitamin in our food.

A deficiency in vitamin B5 or pantothenic acid could lead to reduced growth, anaemia and nervous system issues. Pantothenic acid is required in the breakdown of carbs and fats to produce energy. There is a lot of research which indicates that vitamin B5 or pantothenic acid supports healthy respiration or ATP production rates.

Vitamin B5 is also needed in the adrenal glands and supports natural steroid production within the body. Pantothenic acid is also needed to make the neurotransmitter acetylcholine which supports healthy nervous system functioning. Other studies show that pantothenic acid may indirectly influence glutathione production which could assist with fatigue reduction especially within the muscles.

The evidence that vitamin B5 or pantothenic acid supports healthy energy levels and the prevention of fatigue will be considered here to show why you should ensure you consume enough of this vitamin each day.

Pantothenic Acid

Pantothenic acid is a B vitamin and is specifically called vitamin B5. This vitamin was originally isolated as a growth factor. Vitamin B5 is essential in sustaining life. Humans must consume this vitamin whereas other lifeforms are able to naturally produce pantothenic acid. Pantothenic acid is a water soluble vitamin. This means Vitamin B5 must be consumed with water in order to be correctly absorbed by the digestive system.

The B vitamins have a role in energy production and vitamin B5 or pantothenic acid is no different. Vitamin B5 or pantothenic acid plays a really crucial role in the production of ATP or energy from our basic inputs such as carbs and fats. Pantothenic acid is specifically used in the citric acid cycle and in fatty acid synthesis pathways. These are important pathways in maintaining healthy energy levels within the body. Pantothenic acid directly modulates mitochondrial energy production in a concentration dependent manner.

Some sufferers of neurodegenerative diseases such as Alzheimer’s or Huntington’s have very significant reductions in vitamin B5. This thought to be largely because of how important this vitamin is in maintaining and producing myelin which surrounds nerve cells. Pantothenic acid is also required to make the neurotransmitter acetylcholine.

Other researchers suggest that pantothenic acid could reduce risks of cardiovascular disease. One study highlighted a noticeable increase in an oxidative stress or inflammatory marker called CRP with lower pantothenic acid. Improvements in amounts of systemic pantothenic acid could influence antioxidant levels and reduce risks of excessive inflammation. Inflammation and cardiovascular disease risk are of course heavily linked with inflammation being a cause of atherosclerosis. Studies have linked pantothenic acid to reductions in inflammatory arthritis too.

This all shows that vitamin B5 is involved throughout the body in many important processes and especially in energy production.

Does Pantothenic Acid Support Our Energy Levels

Research shows that pantothenic acid does have a very important role in preventing fatigue with vitamin B5 deficiency being linked to severe fatigue and muscle weakness. Other symptoms of a deficiency may include irritability and unsteadiness which are linked with severe fatigue.

This will be because of how important pantothenic acid is in supporting the ATP energy production cycle from basic input molecules through mitochondrial coenzyme A. This is the active molecule of pantothenic acid or vitamin B5. As a result many natural energy drinks and supplements contain pantothenic acid to support cognitive functioning. If you are fatigued or with low energy you are not able to be at the heights of your creative and physical abilities.

Research has found that supplementation with pantothenic acid or vitamin B5 could possibly reduce fatigue. When deficient in pantothenic acid or vitamin B5 current research suggests that you may be more prone to early fatigue and exhaustion.

One particular study found that taking 2 grams of pantothenic acid a day during a two week period improved athletic ability in distance runners. Specifically there were noticeable improvements in total oxygen usage. The runners also experienced less lactic acid build up. Lactic acid causes muscle damage and tiredness or fatigue during exercise while oxygen supports healthy energy production from respiration during exercise.

Other research suggests that vitamin B5 could be implicated in heart muscle dysfunction and failure. This could be because of fatigue causing lactic acid build up as the heart muscle is constantly beating. Interestingly heart tissues seem to have one of the highest concentrations of this vitamin.

These results are suggestive of a higher metabolic efficiency or improved energy production and really demonstrate how pantothenic acid could be preventative of fatigue.

Pantothenic Acid And Glutathione

Researchers have also noticed that pantothenic acid is able to support improvements in glutathione levels. Glutathione the standalone antioxidant makes a complex with glutathione peroxidase and needs the amino acid cysteine to be produced by the body.

You could read more about cysteine including some cysteine rich foods and how this the amino acid influences our wellbeing here.

Interestingly pantothenic acid amounts may indirectly influence the metabolism of amino acids such as cysteine. This may occur through the active pantothenic acid molecule known as CoA. Lower levels of CoA may deplete levels of cysteine. When the body has the right amounts of pantothenic acid there is also thought to be an increase in glutathione levels. This is as a result of improvements in ATP or useable energy as produced by our mitochondria.

Glutathione is one of the most powerful antioxidants within the body and may also help muscles to ward off fatigue causing muscle damage. Various studies have shown that higher levels of glutathione are able to support reductions in fatigue especially during exercise. This has been indicated to be because of reductions in muscle acidification from lactic acid and also improvements in fat metabolism within our skeletal muscles.

This could be another means as to how pantothenic acid or vitamin B5 may support reductions in fatigue. This is outside of direct increases in ATP or energy production.

Overall the research strongly shows that pantothenic acid or vitamin B5 is supportive of healthy energy production which could possibly reduce feelings of fatigue. This is especially true during exercise such as distance running.

Summary

Pantothenic acid is involved in the metabolism of carbohydrates and fats which support the reduction of fatigue. Vitamin B5 or pantothenic acid encourages healthy ATP or energy production within the body. Pantothenic acid has a specific and important role within the citric acid cycle. Pantothenic acid is known to be essential in sustaining or supporting life.

You could find high amounts of vitamin B5 or pantothenic in foods such as liver or broad beans. Various foods contain this water soluble vitamin and our suggested intake is about 5mg a day. Deficiencies in vitamin B5 are able to cause reductions in growth and also severe muscle fatigue.

There are also links between pantothenic acid and neurodegenerative diseases such as Alzheimer’s disease or Huntington’s. This is possibly because of how important vitamin B5 is in supporting the production of myelin which surrounds nerve cells. Pantothenic acid is also needed to make acetylcholine which is an important neurotransmitter.

Many studies support the use of pantothenic acid as possibly having an ability to support the reduction of fatigue. This is also apparent during exercise where one study showed that vitamin B5 supplementation during a 2 week period was able to improve athletic ability in runners and support reductions in lactic acid build up. Deficiencies in pantothenic acid could make you more prone to early fatigue and exhaustion. The heart also contains a lot of pantothenic acid relative to the rest of the body and vitamin B5 deficiencies could contribute to fatigue related heart failure or disorders.

Overall the research suggests that pantothenic acid could promote improvements in energy production and reduce feelings of fatigue.

You can read more interesting articles below.

The post Pantothenic Acid Or Vitamin B5 And Fatigue appeared first on Revitalize My Health.

11 Phosphorus Rich Foods To Support Your Wellbeing

Phosphorus is an essential mineral which supports our optimal functioning on a daily basis and there are various foods which are really rich in phosphorus to support our daily intake. In spite of this many western diets lack enough phosphorus.

Phosphorus is the second most abundant mineral in the body. Phosphorus is essential in the production of DNA and also cellular proteins from our DNA. This mineral is needed to support life in 99.99% of the organisms on Earth. This is currently debated with one bacteria thought to be able to use an alternative to phosphorus to support life.

Having a regular dietary intake of phosphorus is important in the maintenance of optimal bone health. Our bones contain large amounts of phosphorus. Phosphorus could also support muscular development after exercise.

Here various phosphorus rich foods will be considered to show how these could support your wellbeing on a day to day basis.

How Phosphorus Supports Our Wellbeing

Phosphorus is one of the most important compounds required to support life on Earth. This is because once absorbed mineral phosphorus is core to the structure of our DNA. Our DNA makes our cellular proteins which then make up a large percentage of our tissues and organs.

Phosphorus is also a very important part of our phospholipids which make our cellular membranes. These surround our cells in a layer which helps to sustain an internal environment separate of the external environment that the cells are in. These are two very important reasons why phosphorus is so essential in supporting life on our planet and also our wellbeing. Without these basic structures you would not exist.

How Phosphorus Supports Our Bones And Teeth

Our bones and teeth are massive stores of mineral phosphorus. Research estimates that 85% of our total body phosphorus content is found within our bones and teeth. Calcium and phosphorus bind together to make a strong compound called hydroxyapatite. This makes our bones really hard. The added bone density from a higher phosphorus intake also could support improvements in athletic ability. This is especially the case in highimpact sports where limbs need extra resistance.

Phosphorus is also needed in small amounts as an electrolyte in the blood. Optimal Ph levels in the blood stream are dependent in part on a sufficient amount of phosphorus as phosphate.

Phosphorus is also found in our muscles. Phosphorus of course also forms an important structural part of ATP which is our natural energy usage molecule throughout the body and muscles. Without a sufficient energy source you would not be able to move properly. Various studies show that both ATP and phosphorus could support improvements in athletic ability.

Research indicates that healthy amounts of ATP in the body improves muscle power in trained athletes. The maintenance of healthy amounts of phosphorus in the body is linked with improved oxidative exercise capacity. Again this supports how important phosphorus actually is in supporting our wellbeing.

How Much Phosphorus Do We Need

Our suggested phosphorus RDA is 1250mg a day in adults and children above 4 years according to the FDA. The average person should be consuming at least this amount of phosphorus every day. Phosphorus seems to be influential on both bone and muscle health. This is because symptoms of a phosphorus deficiency include muscle weakness and bone diseases or pains.

The levels of phosphorus in our soils are of some concern in relation to our wellbeing. Research indicates that many soils may be deficient in phosphorus while there is also a low availability of mineral phosphorus to be used in fertilisers. Phosphorus is of course essential to plant or crop life as well as our own wellbeing.

Studies have found that many western diets are lacking in phosphorus. Supplemental phosphorus is usually limited to about 10% of our suggested RDA. These are all very important reasons why you may want to keep a list of phosphorus rich foods in order to support your health each week in your meals.

11 Phosphorus Rich Foods

Animals products tend to be the richest in bioavailable phosphorus to support our wellbeing. Fish is an example of a phosphorus rich food. While plants contain sources of phosphorus they contain a lot of phosphorus as phytic acid. Phytic acid is a slight anti nutrient which could also bind to other minerals which our bodies require and limit their absorption.

Sardines

Sardines are one of the most rich foods in phosphorus available to us. They are fish and are also very easy to cook. They taste really nice when grilled. Sardines with bones contains about 490mg of phosphorus per 100 grams. This is about 39% of your RDA for phosphorus and so could provide a significant amount of your daily needs.

Scallops

Scallops are a very popular seafood and they are also one of the most phosphorus rich foods available. Per 100 grams of raw scallops there is thought to be around 334mg of phosphorus. This is a sizeable portion of scallops and easily contributes to our RDA. This works out to be roughly 27% of our RDA of phosphorus.

Bluefin Tuna

Tuna is another very easy base to form a meal around and is a rich source of protein. Bluefin tuna is rich in phosphorus too. 100 grams of bluefin tuna is thought to contain about 254mg of phosphorus. This works out to be about 20% of our RDA. 100 grams of tuna is a small serving and so this could be an excellent source of phosphorus to support your daily needs of phosphorous.

Beef Mince

Beef mince is very versatile and is easily to use to make different meals. In 100 grams of beef mince there is about 192mg of phosphorus which works out to be about 15% of our RDA. As an animal source of phosphorus beef mince is a really bioavailable source of this important nutrient.

Chicken Thigh

Chicken thigh meat is also a phosphorus rich food. There is thought to be about 157mg of phosphorus per 100 grams of chicken thigh. This works out to be about 13% of our RDA. Chicken thigh is very easy to cook with and can be made into very quick meals.

Kefir

Kefir is a fermented yoghurt. Because of this there may be an increased access to some nutrients. Kefir could also be considered to be a rich food source of phosphorus. In 100 grams of kefir there is thought to be around 125mg of phosphorus and this works out to be about 10% of our RDA. This is also an animal source of phosphorus and may be more bioavailable. Kefir could be eaten as a desert or a snack.

Greek Yoghurt

Greek yoghurt contains a very considerable amount of phosphorus. In 100 grams of whole Greek yoghurt there is thought to be around 135mg of phosphorus. This is about 11% of our RDA. Again as an animal source of phosphorus this is possibly more bioavailable than plant sources. Greek yoghurt is very popular as a dessert and also a snack.

Cashew Nuts

Many nuts are a nutrient dense or rich source of phosphorus. 100 grams of cashew nuts contains 530mg of phosphorus and this works out to be about 42% of our RDA. This serving size provides a significant amount of our RDA of phosphorus and cashew nuts are easily integrated into various meals.

Walnuts

The walnut is a very popular nut eaten throughout the world. Walnuts are regularly eaten in deserts and also as a snack food. The walnut is rich in various electrolytes and phosphorus. In 100 grams of walnuts there is about 346mg of phosphorus. This works out to be about 28% of our RDA.

Spirulina Powder

Spirulina powder is an amazing superfood which is rich in various natural minerals and electrolytes. Powdered spirulina is made cyanobacteria and this is why spirulina powder is so rich in various minerals. Especially some of those you may find in high amounts in plants.

In 100 grams of spirulina you could obtain around 118mg of phosphorus and this is about 9% of our RDA. Spirulina is really very easy to add to healthy smoothie and protein drinks.

Chia Seeds

Chia seeds are an incredible source of various nutrients and this is a very nutrient dense superfood. This is a food which is very rich in phosphorus. In 100 grams of chia seeds there is about 691mg of phosphorus. This works out to be around 55% of our RDA. They can be added to various dishes to add some depth of texture and flavour.

Overall the research shows that phosphorus is a nutrient which is essential to our wellness and supports various core functions. Two foods which are very rich in phosphorus include sardines and scallops. Kefir and Greek yoghurt are also very rich phosphorus. Tuna is also a phosphorus rich food.

Summary

Phosphorus is essential to our optimal functioning on a daily basis. There are various foods which are rich in phosphorus however many diets are lacking this important mineral.

Phosphorus is required in the production of our DNA and proteins. Phosphorus is also necessary in making our cellular membranes that protect the inner parts of cells from damage. These are two of the most important reasons why this mineral is essential part of our diet.

Our bones and teeth are also rich in phosphorus and store large amounts of this mineral. Bone density is important in athletic sports where limbs are needed to withstand extra resistance. The energy molecule ATP also needs phosphorus to support the activities that happen throughout the body. This is especially important in muscle function and increases in phosphorus intake could support athletic ability.

The current FDA phosphorus RDA in adults and children above 4 years is 1250mg. Research shows that many soils are depleted in phosphorus in addition to many diets lacking in phosphorus. This is possibly an important reason to support your dietary intake of phosphorus.

Two foods which are extremely rich in phosphorus include scallops and sardines. Tuna is also rich in phosphorus. Other phosphorus rich foods include kefir and Greek yoghurt. Overall these phosphorus rich foods may contribute most significantly of the list provided here to supporting your daily RDA of phosphorus.

You can find more interesting articles below.

The post 11 Phosphorus Rich Foods To Support Your Wellbeing appeared first on Revitalize My Health.

Vitamin B3 And Heart Health

Vitamin B3 or niacin is an essential vitamin which could support the health of the heart in our day to day activities.

Niacin or vitamin B3 plays a crucial role in supporting optimal cellular metabolism and energy production. This vitamin is supportive of improvements in the lifespan of our cells and DNA too. These are two very important influencing factors on the health of our bodies and especially the health of our heart.

These are important reasons why interest in niacin is emerging as a possible cardioprotective agent. Heart failure is a leading cause of death in many countries across the globe. Many individuals at risk of heart failure could also be at risk of having a deficiency in some of the core B vitamins.

Some studies have shown that vitamin B3 promotes heart cell survival which is heavily implicated in reducing the risks of heart failure or issues. Other research has shown that vitamin B3 may be able to reduce risks of dyslipidaemia and cardiovascular diseases.

Here the ways in which vitamin B3 or nicotinamide may support the health of our heart will be considered to show how optimal amounts this vitamin are essential in maintaining the health of our hearts.

Vitamin B3 And Our Health

Vitamin B3 which is also known as niacin or nicotinamide is essential to supporting optimal energy production within the body. Other influences of niacin include the natural production of steroids and cholesterol within the body.

This vitamin is water soluble and is part of the coenzyme NAD that is used by our mitochondria to support healthy energy production. NAD is used in DNA repair and in the regulation of cell death. Nicotinamide or niacinamide is very important in sustaining genetic integrity and could influence telomere integrity or length too. Nicotinamide may promote survival of tissues such as the liver after mild damage. Some studies also suggest that vitamin B3 could be preventative of skin cancer if used topically.

Vitamin B3 has diverse effects on the body. This vitamin has some antibacterial activity while also sometimes being used topically to treat skin conditions such as acne. Nicotinamide seems to support immune defences and the clearance of bacteria after an infection. Some studies also suggest that vitamin B3 could be neuroprotective against various neurodegenerative conditions.

Males require at least 16mg and females at least 14mg according to a suggested vitamin B3 RDA. Some rich food sources of this vitamin include liver, peanuts and also beef. There are various supplemental types of vitamin B3 available. Doses of supplemental vitamin B3 as nicotinamide do not readily result in skin flushing as the nicotinic acid version might do. Studies have established that 35mg of niacin is a tolerable upper intake level in adults and is well tolerated at these levels.

How Vitamin B3 Influences Heart Health

The effects of vitamin B3 may extend to the heart muscle because of how active the heart is. The health of the heart is heavily influenced by both energy production status and also heart tissue survival or longevity.

Vitamin B3 And Heart Energy

Vitamin B3 may improve the energy status within heart cells. This would allow them to work harder during the same duration of time. Improvements in energy status has an influence on aspects of cellular health such as repair and basic maintenance. These are also functions which nicotinamide or vitamin B3 naturally helps with as a regulator of DNA repair.

Studies support this and indicate that niacin or vitamin B3 supports improvements in mitochondrial energy production in those with mitochondrial disorders. Higher energy status from mitochondrial metabolism may result in improvements in heart cell survival and function. This may also include heart function during cardiac exercise.

Studies have found that impaired energy storage is linked to heart dysfunction in patients with heart failure. Abnormal changes to heart energy metabolism is widely recognised to be a factor in the development of heart failure. Studies show that vitamin B3 may encourage mitochondrial biogenesis which would further promote healthy energy production within the heart muscle.

Vitamin B3 And Heart Tissue Survival

Because vitamin B3 protects our telomeres and genetic integrity this vitamin may actively prolong heart tissue survival within the heart. Telomere length is heavily linked with improved survival of our cells. An increased ratio of heart cell death or turnover to heart tissue maintenance is heavily linked with reduced heart functioning and heart attacks.

Heart cell death causes heart dysfunction and is a big cause of heart failure. Vitamin B3 may prevent heart tissue death and then preserve optimal heart health. Research shows that vitamin B3 could be preventative of cellular death under systemic tissue stress. Nicotinamide or vitamin B3 has been specifically observed to promote heart cell survival and this may support improved cardiac function.

These studies shows that improved energy production and heart cell survival may be very important ways in which vitamin B3 could support the optimal health of our heart in our daily functions.

Vitamin B3 And Cholesterol

Studies have shown that vitamin B3 may support healthy cholesterol production to increase HDL to LDL ratio. This is another reason why vitamin B3 may be more favourable towards the health of the heart. This is because dyslipidaemia caused by unusual cholesterol counts is currently considered to be a risk factor in the development of cardiovascular diseases such as blocked blood vessels and heart attacks.

Other research suggests that vitamin B3 could reduce the risks of developing cardiovascular diseases through antioxidant and anti inflammatory actions. Systemic build ups in inflammation are very much implicated in the development of cardiovascular diseases and is detrimental to the functioning of our heart.

Vitamin B3 And Exercise

Research indicates that our demands of certain vitamins change with intensity of physical exercise. Exercising at a higher intensity may increase our need of vitamins such as vitamin B3 because of the role of this vitamin in supporting energy production. Vitamin B3 may be very important in maintaining optimal heart health during cardio exercise where the heart muscle is required to work much harder.

Studies show that improvements in dietary intake of niacin are linked with an improved body composition. This includes improved muscle mass and a reduced body fat content. Vitamin B3 supplementation has specifically been observed to increase numbers of type I or oxidative skeletal muscle fibres. Supplementation with vitamin B3 or niacin may support improved muscle retention and muscle mass which could be of benefit to the health of our heart.

Vitamin B3 could support cardio exercise ability through heart muscle tissue retention. There are also indications that supplemental vitamin B3 could support improvements in muscle strength but this is an emerging area of research. Some studies indicate vitamin B3 supplements may improve power lift capacity and running ability.

Overall the research shows that niacin could be supportive of optimal heart health through promoting heart cell survival and energy production.

Summary

B vitamins such as vitamin B3 or niacin are heavily linked with the health of the heart. They support the healthy metabolism of cells in the heart which sustains heart function.

We require between 14mg and 16mg of vitamin B3 whether female or male according to a standard RDA. Some rich food sources of vitamin B3 include liver and beef.

Vitamin B3 plays a very important role in maintaining optimal levels of energy production. This vitamin is also linked with DNA repair and genetic preservation. These are two important factors which support optimal heart health.

A sustained source of energy is very important in supporting the optimal functioning of the heart which is constantly working throughout the day. This also promotes prolonged heart cell survival. Niacin or vitamin B3 also supports DNA repair and so may also promote heart cell survival through supporting telomere length.

Progression in heart issues or failure is linked with a higher ratio of heart cell death to heart tissue preservation. Research shows that increased levels of vitamin B3 in heart tissue is supportive of heart cell survival. Heart tissue preservation and higher energy levels could support more optimal heart function.

This includes during exercise where our demands of certain vitamins change. Some studies have found that niacin supplements could increase muscle retention and could improve muscle power. Vitamin B3 could also support cardio exercise ability. Vitamin B3 may also reduce risks of dyslipidaemia and the development of cardiovascular diseases such as heart attacks which is detrimental to the optimal functioning of our heart.

Overall the research shows that niacin could be supportive of optimal heart health through promoting heart cell survival and energy production.

You can read more interesting articles below.

The post Vitamin B3 And Heart Health appeared first on Revitalize My Health.

Magnesium May Effect High Blood Pressure Or Heart Palpitations

Magnesium is a really important electrolyte mineral within the body which could influence our blood pressure and heart health in the right amounts.

We tend to hear more about how calcium and calcium synergistic vitamin D support our wellbeing. Magnesium though exists in conjunction with calcium to support optimal health and is just as important to our overall wellbeing.

Variations in blood calcium and magnesium could have detrimental effects on our wellbeing. This is particularly significant in relation to the heart because of how sensitive heart cells are to fluctuations in electrolytes. Studies show that healthy amounts of magnesium support heart tissue lifespan and may encourage more optimal heart health.

Interestingly heart problems and cardiovascular disease are some of the leading causes of death worldwide. Public health systems worldwide are experiencing issues with the volumes of these patients. Magnesium could have a role which is yet to be appreciated in supporting public health. Current estimates show that low magnesium levels contribute to about 10% of moderate heart failures.

In addition to this heart health is central to exercise ability. Magnesium may play a very influential role in supporting or maintaining the wellness of very active people and exercise ability. This is especially considering how electrolytes are lost in our sweat and are used in muscle movement. Some studies show that magnesium may support improvements in exercise ability.

Levels of certain nutrients such as magnesium are also thought to be heavily depleted in our soils compared to earlier agricultural systems. This may be a core reason why 60% of US adults are not eating enough magnesium.

Here the ways in which magnesium may influence aspects of heart health and our blood pressure will be considered to show why this mineral is so important for our wellbeing.

Magnesium And Our Health

Magnesium is an important electrolyte which the body requires to support normal energy production and also muscle relaxations during muscle movement. During exercise we use our pools of magnesium to support muscle movement. Magnesium depletion is associated with structural damage to muscle cells and elevated magnesium levels may promote muscle regeneration.

The suggested magnesium RDA is around 420mg or 320mg if male or female. Some foods rich in magnesium include cashew nuts or peanuts. Most people in the US are eating less than the recommended amount of magnesium. Around 60% do not consume enough magnesium. Some deficiency symptoms include muscle cramps or fatigue and an abnormal heart rate.

Modern agricultural soils are thought to be not as rich in magnesium as traditional agricultural systems once were. We also lose a lot of electrolytes in our sweat through intensive exercise and daily muscle movement. If you are very active research shows that your needs for magnesium increase. This all emphasises the importance of supporting healthy levels of magnesium within the body.

More than half of the magnesium found within the body is stored in our bones. Magnesium helps to build the proteins needed in our muscles or other body tissues while magnesium may also encourage bone strength. Research shows that higher intakes of magnesium from our diet significantly reduces risks of developing a vitamin D deficiency. Magnesium deficiency may cause osteoporosis.

Magnesium helps to activate vitamin D which encourages calcium absorption for bone formation. This is also why magnesium is often included in bone health supplements. This is one way in which magnesium helps to regulate healthy levels of calcium in the body.

Magnesium And The Heart

The heart muscle depends on electrical signals to function properly. Magnesium plays a really important role in supporting optimal electrical activity as required in our heart cells to distribute blood throughout our network of blood vessels. This then supports the optimal functioning of our organ systems.

Magnesium exists in conjunction with other electrolytes such as calcium in our cells. Magnesium is required to signal healthy muscle relaxations while calcium is used for muscle contractions. These electrolytes oppose each other and are regulated by each other so that our cellular electrolyte levels are optimal. This is very important in supporting the optimal health of our heart muscle.

Low amounts of cellular magnesium may lead to increases in cellular calcium especially in the muscles. Magnesium is also able to prevent calcium reuptake into the muscles and also prevents the entry of calcium into parts of our axons which signal muscle movements.

Magnesium is needed in 300 different processes within the body including in energy production. This is also especially important in encouraging the optimal health of the ever beating and metabolising heart throughout our lifespan.

Magnesium And Blood Pressure

Various studies show that magnesium may help to regulate our blood pressure. Individuals who are deficient in magnesium often have higher blood pressure. Studies have shown that people with higher amounts of circulating magnesium usually have lower blood pressure too.

An elevated intake of vitamin D and calcium in someone with a magnesium deficiency could lead to accumulations of calcium and phosphorus in the blood. This could cause calcification of blood vessels which may result in atherosclerosis. This is a condition where the blood vessels become blocked and blood pressure then becomes raised. Atherosclerosis caused high blood pressure increases risks of developing cardiovascular disease and having a heart attack.

The links between magnesium insufficiency and atherosclerosis have been shown extensively in different clinical trials. Individuals with low magnesium levels have observable vascular hypertension and blood vessel constriction. These individuals may also experience blood vessel endothelial dysfunction with increases in fatty deposits which also raise risk of heart attacks. Deficiencies in magnesium are linked with the premature death of heart cells which would additionally contribute to possible risk of death from a heart attack. Many sufferers of heart failures have a magnesium deficiency.

Large research studies have indicated that higher magnesium intakes are linked with a lowered risk of developing a stoke and death from heart disease. The US Food and Drug Administration currently also supports a health claim on food products or food supplements containing high levels of magnesium. They allow the statement on food products that diets with adequate magnesium may help to reduce the risk of high blood pressure. These all suggest that magnesium could play an important role in managing optimal blood pressure and heart health.

Does Magnesium Reduce Risk Of Heart Palpitations

A heart palpitation is an unusual awareness of our heartbeat caused by rapid heart rate or increases in heart muscle contractions and also irregular heart rhythms. Some people describe this as a sensation of the heart racing or fluttering. There are various causes of heart palpitations including exercise or heart disease.

Elevations in blood pressure are able to cause the heart to contract harder. This is a cause of some cases of heart palpitations. Elevated blood magnesium may reduce blood pressure. This means there is a possibility that an elevated magnesium intake could support reductions in the risks of developing heart palpitations in some circumstances.

About half of patients with palpitation have a cardiac arrhythmia or heart contraction irregularity. Clinical trials showed that an increase in circulating magnesium was able to reduce risk of death and heart contraction irregularities after a heart attack. Disturbances in electrolytes such as magnesium are also known to be a cause of some cardiac arrhythmias. This is strong evidence that magnesium could be effective in reducing the risk of heart palpitations.

Magnesium And Heart Rate

The influences of magnesium on our heart health may be broad. Some studies have found that a higher intake of magnesium may lower our heart rate. Variability in heart rate may also reduce with higher intakes of magnesium. These are both supportive of heart health.

There are many reasons why this could be the case. One reason could be due to improved neuromuscular signalling within the heart muscle for relaxations. Another reason may be because of how important magnesium is in maintaining optimal energy production within the constantly metabolising heart muscle. Magnesium could both be supportive in promoting the lifespan of our heart tissue and may increase the resistance of our heart to strain.

Evidence from various studies supports this. Research shows that magnesium could help to improve or support exercise ability and tolerance. Some studies show that energy availability may improve with higher magnesium levels in addition to improvements in oxygen intake. Magnesium levels are positively linked to improvements in muscle ability and limb resistance to external pressure during exercise.

Overall the evidence in support of magnesium as being able to encourage more optimal heart health is very impressive. Increases in magnesium intake may be able to lower high blood pressure and reduce risks of some heart palpitations which would support optimal heart health.

Summary

Magnesium is very important as an electrolyte within the body which could influence risks of heart issues such as high blood pressure or palpitations in some circumstances.

We hear more about vitamin D and calcium in terms of public health but magnesium is equally important in supporting our wellbeing. This is especially considered how prevalent cardiovascular disease is worldwide. Magnesium is thought to be massively depleted in modern agricultural soils and this may be a core reason why 60% of US adults are not eating enough magnesium.

Magnesium is needed for healthy muscle relaxations during movement and also in support of healthy energy production. Research shows that increased magnesium levels may be more optimal in supporting the health of our heart. Magnesium may have an important role in supporting the optimal heart health through promoting healthy electrical activity. This is an especially important role when considering how active our heart is.

Research shows that magnesium may help to regulate our blood pressure properly. This may then reduce risks of blood vessel constriction from atherosclerosis and risk of heart attack. Various studies support links between low magnesium and higher risk of atherosclerosis.

An elevated magnesium intake could also support reductions in the risks of developing heart palpitations in some circumstances. Research confirms that electrolyte disturbances are sometimes a cause of cardiac arrhythmias. Magnesium may also be able to help lower our heart rate.

Overall research supports magnesium as being able to encourage more optimal heart health. An increased magnesium intake may lower high blood pressure and reduce risks of some heart palpitations which would support more optimal heart health.

You can find more interesting articles below.

The post Magnesium May Effect High Blood Pressure Or Heart Palpitations appeared first on Revitalize My Health.

Does Magnesium Help With Brain Fog And Brain Function

Research is emerging which suggests that magnesium does possibly help with positively influencing our brain function and feelings of brain fog a lot more than previously thought.

Most research with magnesium either as in our diet or as a supplement focuses mostly on the role of magnesium in the signalling of healthy muscle movement during exercise. Magnesium is an essential electrolyte for our bodies to be consuming regularly. Especially in warm weather or after heavy exercise when our bodies use lots of electrolytes or lose them in our sweat. Some symptoms of magnesium deficiency are muscle cramps and fatigue.

Magnesium is essential for neuromuscular signalling but is also important for maintaining an optimal cellular condition for the growth and life of cells. Magnesium influences energy production within cells and also DNA production. Levels of magnesium also influence levels of other electrolytes such as calcium and potassium which helps to support optimal cellular conditions.

Emerging research especially with nervous system excitotoxins is showing that the role of magnesium in protecting cellular conditions may also extend to brain cells. Magnesium has also been implicated in the development of migraines. Magnesium may support brain cell health and positive changes in brain synapse transmissions to assist with overall brain function or learning ability. Different studies have also linked an increased magnesium intake to reductions in the risks of developing Alzheimer’s and dementia.

Here the evidence that magnesium does possibly help to support optimal brain function and reduce brain fog will be considered to show why magnesium is such an important nutrient.

How Magnesium Helps Our Brain

Magnesium is one of the most essential and one of the most electrolytes abundant electrolytes found within our bodies. Magnesium is used throughout our body to maintain optimal cellular and organ tissue functioning. Males require about 420mg of magnesium and woman require about 320mg of magnesium according to a standard RDA. Some studies suggest that 75% of Americans do not consume the suggested RDA of magnesium.

Most studies focus on how magnesium affects the body or the muscles. There is a lack of studies covering the influences of magnesium on our brain. Magnesium passes though the blood brain barrier where this mineral assists with supporting the optimal functioning of our brain. Magnesium supports the healthy maturation of neurones or nerves cells within the brain.

Some studies have indicated that magnesium could prevent the degradation of the blood brain barrier. This may occur via reductions in oxidative stress and inflammation. Because of the role magnesium plays in supporting optimal cellular conditions for them to thrive this mineral could be naturally protective of the cells within the nervous system.

Magnesium is vital for supporting healthy energy production within cells and also helps to prevent calcium overload. One study linked brain migraines to deficiencies in energy metabolism and mitochondrial issues. Magnesium is an essential cofactor for 300 enzymes in the body. These help to maintain optimal organ functioning including activating the enzyme needed for DNA synthesis.

Magnesium has been shown to be preventative of inflammatory excitotoxic damage to brain cells. Magnesium may also help to maintain the optimal condition of the brain and brain cells by supporting health of their myelin sheaths. Myelin sheaths are very important in maintaining brain signal speed and optimal cognition. This could be a main influencing factor on how magnesium does possibly influence brain fog and brain functioning.

Could Magnesium Support Healthy Cognition And Reductions In Brain Fog

Not many studies have considered this question but emerging results are indicating that magnesium does possibly support brain function and may also help to reduce feelings of brain fog.

One study found that levels of magnesium were associated with massive reductions in cognitive impairment and also all cause dementia. When magnesium levels were supported to more optimal levels there were observed improvements in brain function. Other studies have also found that magnesium is a risk factor for dementia. This is mainly because of the critical roles magnesium may have in neurological functioning.

Dementia is of course a brain disability which is relatable to changes in memory and mental clarity. This would indicate that optimal levels of magnesium does possibly also reduce feelings of brain fog.

Research with Alzheimer’s disease further supports links between magnesium and brain function. Alzheimer’s disease is another health issue which strongly influences brain functioning. Individuals with Alzheimer’s disease consistently showed depleted magnesium levels in comparison to those without.

Magnesium is also involved in the processes which manage blood pressure regulation and risk of high blood pressure. High blood pressure is known to influence cognitive functioning and is linked with an increased risk of cognitive decline. Various studies have also linked low levels of magnesium with atherosclerotic disorders of the blood vessels. Atherosclerotic build up in our blood vessels is thought to increase blood pressure and also increases risks of developing strokes.

Interestingly some studies have shown that low magnesium is linked to higher risks of vascular dementia. Two studies found that this link was drastic. A massive uptick in magnesium levels corresponded to a reduced risk of vascular dementia. This is another important means as to how magnesium could influence feelings of brain fog and also brain function.

Could Magnesium Support Brain Function

Some researchers have also found that a higher intake of magnesium is linked with lower risk of cognitive impairment. There is also evidence that magnesium deficiency could affect aspects of memory formation and that magnesium could support improvements in learning ability.

A study with 1400 adults including follow ups over a duration of 8 years found that a higher dietary intake of magnesium reduced risks of cognitive impairment. Risks of issues with brain function were reduced per 100mg of magnesium consumed a day. One study suggested that the lowest risk of all cause dementia is found with 240mg of magnesium per day. This is only about 60% of the magnesium RDA of a male or about 75% of an RDA for a female. These studies show that magnesium does possibly help with supporting brain function and brain fog.

One preclinical study has also specifically found that a magnesium supplement could enhance overall working memory. This could be as a result of improvements in brain synapse transmissions. One study suggests that magnesium could influence plasticity of brain synapses which influences the ability of the brain to form new connections. Other studies indicate that magnesium could reduce neuroinflammation and prevent losses to important synapses which may support optimal brain function.

Overall the studies show that magnesium does possibly help with reducing brain fog and supporting brain function. Research into this topic is early but there certainly are links emerging between systemic magnesium levels and brain functioning.

Summary

Emerging research is showing that dietary magnesium may help to positively influence brain function and feelings of brain fog a lot more than previously thought.

We require a regular intake of magnesium every day and this mineral is essential for various functions throughout the body. The magnesium RDA is about 420mg for males and 320mg for females. Magnesium influences the overall cellular conditions which allow cells to grow and thrive. This mineral is most often linked with neuromuscular signalling and muscle contractions.

Magnesium is able to cross the blood brain barrier where this mineral is also thought to be able to support brain health. Emerging studies have linked higher intakes of magnesium with improved brain function and magnesium could possibly help to reduce feelings of brain fog too.

Magnesium could support the healthy maturation of neurones and could also be preventative of inflammatory excitotoxic damage to brain cells. These are some of the ways magnesium may influence brain function and reduce brain fog.

Studies show that levels of magnesium are linked to risk of brain function impairments and disabling diseases of the brain such as Alzheimer’s or dementia. As studies have found positive influences of magnesium on Alzheimer’s or dementia this may suggest that magnesium could influence brain fog and thought clarity.

Various studies have found that higher magnesium levels were supportive of more optimal brain functioning in individuals with cognitive impairments. There is also evidence that a deficiency in magnesium could affect aspects of memory formation and magnesium intake may support improvements in learning ability.

Overall the studies show that magnesium does possibly help with supporting brain function and reducing brain fog.

For more interesting articles see the main articles page.

The post Does Magnesium Help With Brain Fog And Brain Function appeared first on Revitalize My Health.