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A commonly overlooked yet vital nutrient, magnesium is crucial for healthy bones as it makes up part of the skeleton’s framework.

Its presence in every one of our body’s cells is essential, as it’s responsible for over 300 different actions in the body.

Our need for magnesium has never been so great, as a magnesium-rich body will be stronger, more flexible and better able to resist both physical and emotional stress.

Modern diet and pressured lifestyles have made magnesium a drastically less abundant mineral in our bodies, with levels significantly lower than anything experienced before.

Magnesium is an important nutrient that works to support:

• Relaxation and sleep quality
• Relief from muscle tension and muscle spasms
• General wellness
• Reduction in tiredness and fatigue
• Exercise and sports performance

How Magnesium Deficiency Impacts Sleep

It is well known that poor sleep can have a dramatic effect on our health, but what’s less well known is that a deficiency in magnesium can be one of the main factors affecting the quality of sleep we can achieve.

The body needs magnesium to maintain a state of rest and low levels can lead to restless muscles that can keep you awake at night. Magnesium also ensures the GABA receptors in our brain and nervous system are working efficiently. GABA receptors help the brain switch off in preparation for sleep.

What Causes Magnesium Deficiency?

We all need enough nutrients to support a healthy lifestyle, so it’s important to know the causes of vitamin and mineral deficiencies and who may be more at risk. The most common cause of magnesium deficiency is not getting enough of the mineral in your diet. Consuming a lot of processed fats, refined sugars, salt, synthetic sweeteners or caffeine, like energy drinks, reduces your body’s ability to absorb magnesium. You can also develop low magnesium levels if the calcium in your blood is too high. Having high levels of calcium can affect how much magnesium your body can absorb.

Sources of Magnesium

Magnesium is available in food and drink sources which can help you raise your levels. You can help to improve your intake by eating mineral-rich foods, such as:

• spinach
• nuts (e.g. peanuts, almonds and cashews)
• beans (e.g. black, kidney and edamame beans)
• avocados
• whole grain bread
• brown rice
• potatoes
• soy milk

Including these magnesium sources in your diet can help you support your body’s need for this essential mineral.

Boosting magnesium levels with supplements ensures you maintain a healthy, balanced body—however, traditional forms of magnesium supplementation can prove inconsistent in delivering active levels of magnesium into the body.

Key benefits of transdermal magnesium

The Better You transdermal magnesium range has been scientifically proven to replace magnesium lost through sweat and the accelerated metabolism of strenuous activity.

Magnesium chloride commences absorption immediately when massaged into the skin, providing a fast and effective method of replenishing magnesium levels.

No-pill formulation

Better You magnesium products provide a fast, effective method of supplementing magnesium levels compared to other methods (such as oral magnesium supplements).

Transdermal magnesium (also called topical magnesium) has—through a growing number of trials and studies—proven to be more effective than oral supplements such as tablets and capsules in delivering magnesium to the body.

• Fast and effective supplementation
• Pioneering transdermal delivery method
• Backed by science
• Uses a pure source of magnesium chloride
• Free from man-made pollutants and heavy metals

Applied directly to the skin, the magnesium enters the body quickly, bypassing the digestive system where many nutrients, including magnesium, are poorly absorbed.

Types of transdermal magnesium supplements

Transdermal magnesium comes in a range of formats suitable for different applications and preferences. Some products combine minerals magnesium works well with, such as magnesium and calcium or magnesium and essential oils.

View the Better You magnesium range

Credit: Better You: Transdermal Magnesium

Vitamin D has received a lot of attention in recent years and has even overtaken vitamin C as the most popular health supplement. But why is vitamin D so important?

What does vitamin D do?

Vitamin D helps maintain healthy bones, teeth and muscles by supporting the body in regulating our intake of calcium and phosphorous.

It also facilitates a normal immune system. Vitamin D deficiency is associated with an increased susceptibility to infection and autoimmunity.

Common signs of vitamin D deficiency

When vitamin D is low, it can affect the body in a number of ways. These include;

• Aching bones
• Muscle weakness
• Tiredness and fatigue
• Low mood
• Poor immune system

Sources of vitamin D

Sunlight – The main and best source of vitamin D is from sunlight, which is why vitamin D is often known as the sunshine vitamin. Unlike most vitamins and minerals which are obtained through the food we eat; vitamin D is naturally created when our skin is exposed to direct sunlight.

Food – There are also a small number of foods which provide vitamin D, including oily fish, red meat and eggs.

Some foods are also fortified with vitamin D, such as cereal, bread, fat spreads and non-dairy milk alternatives, though the amount added varies and may only be in small amounts.

Supplementation – Dietary supplements are another source of vitamin D.

Who needs vitamin D?

Everyone needs vitamin D to help maintain healthy bones and a robust immune system, but there a number of groups that are more at risk of vitamin D deficiency and are recommended to supplement all year round.

At risk groups

• Pregnant and breastfeeding women
• Infants and young children (under 5 years)
• People aged 65 years and over
• People with low sun exposure
• People with darker skin

Factors that affect vitamin D levels

Location – For those living in the northern hemisphere the amount of UVB radiation required for the skin to synthesise vitamin D is not adequate enough all year round to maintain sufficient levels.

Seasons – During the autumn and winter months those living in the northern hemisphere are not able to gain vitamin D from sunlight. This is due to the positioning of the sun throughout October to March, the sun’s rays are not strong enough. Even during the Summer months, it is predicted that up to 13% of the population will be deficient.

Sun exposure – Those who have little to no sun exposure, either because they are not often outdoors or cover up most of their skin when in direct sunlight, won’t get enough vitamin D.

Sun cream – Sun creams and moisturisers with a factor of 15 SPF and above block the UVB rays required to obtain vitamin D.

Skin pigmentation – Those with darker skin pigmentation have higher levels of melanin. Melanin helps protect the skin from sun damage by reducing the amount of UVB allowed to enter. However, this also reduces the amount of vitamin D produced from UVB exposure.

Diet – While the majority of vitamin D comes from sunlight it is not possible to obtain this source all year round, so it is important to also eat vitamin D rich foods. Those who eat little or no vitamin D rich foods, such as vegans and vegetarians, may not be obtaining enough through their diet.

Gut health – Vitamin D is a fat soluble nutrient, so if you suffer from a gastrointestinal condition that affects your ability to absorb fat, it can also affect your absorption of vitamin D from food and potentially from oral supplements as well, putting you at greater risk of a deficiency.

Age – As we age our bodies ability to synthesise the vitamin D reduces.

Better You innovative Vitamin D Oral Sprays provide a fast and effective alternative to traditional methods of vitamin D supplementation. Available from your local health store, pharmacy and The Natural Medicine Company

Credit: Better You Health Hub

Full Original Article: Better You Health Hub Vitamin D

There are many factors that can impact our immune systems. Stress levels, lifestyle, sleep and nutrition have all been linked to our overall wellbeing as well as our immune function.

So what can we do to help support our immune system?

Food - Eating healthy, antioxidant-rich foods such as fruits and vegetables and whole grains is such an important part of maintaining good health. Eating a wide range of fruit and veg can go a long way to ensuring you get all the nutrients your body needs.

A Healthy Gut – The immune system and digestive system are closely interconnected.  A significant part of our immune system is in the beneficial bacteria of the gut, also known as the microbiome.

The intestinal microbiota play an important role, both by direct interaction with pathogens and by influencing the immune system. Having a balance of good gut bacteria is fundamental for keeping us healthy.

The indigestible plant fibres found in many fruits and vegetables as well as whole grains, can help support beneficial gut microorganisms. Supporting your microbiome with probiotics or eating fermented food such as kombucha, kefir or sauerkraut is a good way to support gut health on a day to day basis.

Exercise - Getting active and physically fit can help you to maintain a healthy weight and many people find exercise good for reducing stress. The general consensus is that regular moderate exercise is beneficial, just don’t overdo it.

Supplements - Vitamin D, Vitamin C and Zinc are three that can help contribute to the normal function of the immune system.

When it comes to Zinc and Vitamin C, our body doesn’t store excess amounts so we can become deficient if we aren’t getting enough from our diet or through supplementation.

Our main source of vitamin D is from sunlight, which is in short supply during the winter months. There are also a small number of foods which can provide vitamin D, including oily fish, red meat and eggs. So it can be difficult for vegans and vegetarians to get enough from their diets.

Vitamin D has a number of important roles within the body. From maintaining healthy bones and teeth, to ensuring everyday muscle function. Vitamin D contributes to immune system function and deficiency has been associated with an increased susceptibility to infection.

Lifestyle - In addition to good nutrition, lifestyle changes can help make a difference too. Smoking can have a negative effect on the immune system so if you smoke, it's never too late to quit.

Other lifestyle changes like getting enough sleep, regular exercise and taking steps to reduce stress are all simple things that can make a huge difference to our overall wellbeing.