Category Archives for "Minerals"

Fiber Supplements : Soluble and Insoluble Fiber Supplements

Fiber also known as roughage is the part of plant food that is undigested. It gets stored in your gut and is eventually expelled out of the body through the stools. 

Fiber and natural fiber supplements aid in the proper bowel movement and inhibits you from suffering from bowel problems like constipation.

The significance of fiber in your diet

Having sufficient fiber (18 grams daily) in your diet makes your stool soft and easy to defecate.

· It also prevents and treats constipation

· It minimizes your likelihood of suffering from bowel issues like diverticular disease, haemorrhoids and anal fissure.

· It helps in weight loss. It creates a feeling of fullness but doesn’t add extra calorie to your diet or get digested.

· It minimizes your risk of suffering from bowel cancer.

· It helps in the reduction of cholesterol level and regulates the level of blood sugar.

· It may minimize your possibility of suffering from diabetes.

Types of fiber and fiber supplements

The fiber in the food you it is of two forms: soluble and insoluble fiber. They perform different function in your body.

You therefore need to incorporate the two forms of fiber in your everyday diet. The majority of fibrous foods have a mixture of both types in them.

Insoluble fiber and Insoluble fiber supplements

Insoluble fiber is the type of fiber that does not dissolve in water. It goes through your digestive tract and passes out through your stool unaltered. It makes the stool more bulky and makes it easy to pass through digestive system.

It neutralizes the pH condition of your intestines and inhibits colon cancer. It is mostly present in seeds, nuts, fruit skin, maize, dark green leafy veggies, wheat bran and whole grains. Fiber supplements for constipation are usually made with some of these ingredients.

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Potassium Supplements (The Only Guide You NEED).

Like others, potassium supplements are used to replenish low levels of potassium in the body. A distinct function of potassium in the body is for treating high blood pressure and stroke.

They are also necessary to keep the heart, kidneys and some other body organs in good working condition.

Although balance diets usually provides all the potassium a person needs to stay healthy, potassium vitamin supplements may be needed by patients who do not have enough potassium in their regular diet or have lost so much potassium due to illness or treatment with certain medications.

In such instance, potassium dietary supplements would be prescribed by a doctor.

Natural potassium supplements are purely derived from vegetables, bananas, milk, potatoes, citrus, avocados, nuts, like almonds and peanuts.

Unlike forms derived from other means that contains fillers, binders and lubricants such as magnesium stearate which uses stearic acid and other binders for faster production natural potassium supplements are pure without additives and are chemical free.

This, however, isn’t all there is to know about potassium supplements. The other health benefits of potassium include its use to treat headaches, alcoholism, Alzheimer’s disease, arthritis, blurred vision, stress, insomnia, muscle weakness, chronic fatigue syndrome, insulin resistance, symptoms of menopause, high levels of calcium, thallium poisoning, etc.

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Best Nitric Oxide Supplements (2017)

Nitric oxides are naturally produced in the body as it plays a key role in the body’s system activities. Including blood circulation and regulation of the activities of important organs in the body.

Like other important nutrients, having a deficiency of nitric oxide is a bad idea. Nitric oxide supplements help replenish and regulate the amount of nitric oxides present in the body.

The major ingredients of Nitric oxide supplements are amino acid arginine and Citrulline.

Arginine is a semi-essential amino acid involved in the treatment of heart diseases, high blood pressure, healing acceleration and even weight reduction.

In Nitric oxides, however, it helps with decreasing cholesterol level and aids the body’s metabolic processes, which eventually leads to the previously mentioned benefits.

On the other hand, Citrulline is also an amino acid, but is turned into L-arginine in the kidney after supplementation, and as a result helps increase the arginine level in the body.

The combination of the effects of these two powerful ingredients consists of most of the benefits of nitric oxide supplementation.

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Iron Supplements For Kids When They’re Not Getting Enough From Diet.

Iron supplements are used to supplement deficiency of iron minerals in the body.

Since a larger percentage of us tend to get very little of iron minerals in the food we eat, considering the important role of iron in various body systems, it’s important to supplement this mineral in cases of deficiency.

Iron is an important mineral in the body that aids the red blood cells in transporting oxygen to the blood as well as muscle cells.

Iron deficiencies in kids have been associated with anemia and other red blood related disorder.

When this deficiency is not taken care of, the red blood cells would not carry enough oxygen to the body tissue, resulting in cell deprivation and consequently, rendering the cell susceptible to various kinds of attacks.

Some of the symptoms of iron deficiency in kids include tiredness, depression and lack of motivation most of the time. Other symptoms of iron deficiencies include pale skin, ease of being infected, etc.

Things to note about iron minerals for kids:

- Source : The major component iron for kids include foods rich in Vitamin C like red meat, poultry, and fishes. Regular consumption of these foods is good for kids when you have to keep their iron levels in check. Supplements are recommended for deficiencies.

- Dosage: The prescribed dose of the iron supplement for kids are 11mg daily for children between 7 moths and a year, 7 mg daily for kids older than a year but less than 5 years. Five years and above take an average of 10 mg daily.

As important as the role of iron is in the body, it’s also very important to note that, too much intake of iron pose potential health risk, and dosage should be followed appropriately when supplementing for iron deficiency.

- Iron deficiency during puberty: For ladies in their puberty periods, 15mg daily is recommended to make up for the blood loss during menstruation.

- Although there are several iron supplements in the market, consulting a doctor before taking these supplements is most advisable as you get to know your child’s iron levels and how much to administer to make up for lost nutrients.

Iron supplements for kids

Having carefully gone through iron supplements catalog on amazon, here is a mini review of the best iron supplements that are considered suitable for kids.

NovaFerrum Liquid Iron Pediatric drops:

This dietary iron supplement for kids is a patent pending formula designed for kids under the age four.

Nova Ferrum Liquid ranks high on our list because of its high degree of bioavailability being the Liquid iron supplements that it is.

As kids, the easiest form of medication is liquid, and in addition to that, the Nova Ferrum unlike most meds has great taste and might be hard for any kid to refuse after first use.

The ingredients used in this fine blend include Water, Vegetable Glycerin, Citric Acid, Xanthan Gum, Potassium Sorbate, Natural Grape and Raspberry Flavors, with the exclusion of Alcohol, artificial sweeteners, colorants, Gluten, Dairy, grains or nuts.

These ingredients were specifically chosen to do a great job in supplementing iron in kids and avoiding allergies at the same time.

Recommendation: Shake well before use and try not to increase the dosage from 1ml per day without a licensed doctor’s permission.

Floradix Liquid Iron Formula:

This formula contains the specific iron forms that contribute to the red blood cell and hemoglobin formation.

The major nutrients provided by the Floradix iron supplement for kids include; Vitamins B6, B12, B2, that help reduce fatigue and counter the effects of iron deficiency in kidsas well as Vitamin C. which is responsible for increasing iron absorption to make your kids desire iron supplements even more.

Other ingredients worth of mention include extracts from selected herbs and several fruits.

This alone reduces the chances of your kid hating the use of this drug for as long as he should, as opposed to the use of other drugs.

There are no artificial colorants or flavorings in this supplement as well as allergens including eggs, fish, gluten, milk, peanut, soy or starch, among others.

Floradix is also bioavailable in liquid forms for easier consumption and digestion.


Be careful not to allow your kids drink directly from the bottle, so they don’t exceed the recommended daily dosage.

Also, the drug should not be used after 4 weeks of opening. See the cover for expiration information.

Flinstones multivitamins:

Flinstones multivitamins have been considered to be the pediatrician’s number one choice, and that’s not just because this iron supplement is cased in a pretty attractive cover.

The best way to have your kids take drugs is by taking the idea that it’s a drug away.

This iron supplement for kids does just that. It's available in chewable tablets that make your kids have at it like it's candy.

Another amazing feature of this iron supplement is that it’s not just an iron supplement, but contains other minerals that are essential for child growth and development, so that you won’t have to give your child more than these chewable tablets on a daily basis.

According to the manufacturer, as well as customers’ reviews, the Flinstone iron supplement for kids also supports the immune system and improves eye health.

Nature MADE Iron:

Nature made Iron aren’t just preventive measures against anemia or iron deficiencies.

This high-quality product has lots of curative ingredients the serve as a brilliant solution for kids that lack in iron, providing them with adequate health.

This is achieved by the effect of the blends and recipes used in this iron supplement for kids including ferrous sulfate, calcium phosphate, magnesium stearate, etc.

However, nature made iron supplements for kids have no artificial flavors, preservatives, yeast, starch or gluten to avoid allergies and any form of complications in kids’ circulatory or digestive systems.

The authenticity of this product has been verified by the United States Pharmacopeia (USP), and that’s as much guarantee as you can get from a licensed pediatrician.

As always, follow the recommended dosage count on the bottle cover, and keep out of the reach of children.

Ultimate Guide On Thyroid Supplements.

So, there’s been a lot of rave about thyroid supplements and you're thinking about using too?

You have to… that’s cool! But do you even know what it really does?

Apart from the superficial effects of thyroid supplements that you enjoy, do you know how it works in your body? Or the part of your body it really affects?

No need to hassle, I can help with that!

The thyroid is a gland that lies below your Adam’s apple, sitting low on the front of your neck. It has two side lobes connected by a bridge and is red in color depicting that it is very rich in blood vessels.

The major function includes the secretion of hormones which act throughout the body to promote metabolism, growth, and development of the body. During childhood, however, the thyroid hormone is crucial for brain development.

However, as adults, when the thyroid is not well taken care of there are several things that could go wrong with your body, and they don’t necessarily have to be related to the neck in this case.

Poorly treated thyroids can result in;

Thyroid Swelling– which is quite commonly known as Goiter. In most cases, this represents a deficiency of iodine in the body system, which happens to be an important constituent of thyroid supplements that take care of these problems before they begin.

Hypothyroidism is another thyroidal related issue which poses special to newborns and infants as explained earlier. At birth, lack of healthy thyroid hormones can lead to mental retardation or stunted growth. Most parents have been advised to engage in routine thyroid checks for their newborns to deal with this condition before it gets out of hand.

Some of the other conditions that are as a result of poorly treated thyroid include; Thyroiditis, Hyperthyroidism, thyroid storm, thyroid nodules, among others.

We could go on and on about how important it is to take proper care of your thyroids, but you know you have to. So to more pressing matters;

Now we can discuss thyroid supplements

What are thyroid supplements?

Thyroid supplements are supplements for thyroids, so naturally, you would assume that they mean well to our thyroids. Seeing as the thyroid is a very sensitive part of our body, we need to be very careful about the kind of care we administer to it.

Like any other drug, you need the prescription of a licensed medical practitioner to purchase or use any drug, and in this case, you need to be more aware of the risks involved in self-medication.

Some people actually understand this. In fact, in more enlightened environments, managing thyroid isn’t just about taking supplements as drugs. They also use natural vitamins and other nutrients in foods and fruits to manage their condition, especially when they need a boost.

Like other supplements, thyroid supplements are used when the thyroid isn’t producing enough thyroid hormones to manage the thyroid. They contain several minerals that help with this production deficiency.

Having established the fact that deficiency in vitamins and minerals are the underlying causes or thyroid malfunctions lets see the minerals and vitamins that are required for a healthy thyroid.

Before using thyroid supplements

Develop a healthy eating habit

Before we go on memorizing a list of nutrients we would like to stock on after reading this, I’d like to remind you that, you need to eat healthy diets (balanced diets) regularly to avoid thyroid deficiencies.

This advice sounds cliché in a manner of speaking, but should fall on deaf ears, because I don’t imagine that you would want to use supplements for every medical condition that you have brought on yourself because of your unhealthy eating and living habits.

Run a test to know your mineral and vitamin levels

However, if you would supplement, you mustn’t do so without medical advisement. The first things you need is to go to a licensed medical practitioner and run a blood test to find out you vitamin and mineral levels. This would give you a load down of the vitamins and minerals you are deficient on, and then you can know which supplements you should use.

Failure to do this would lead to you probably going for the wrong supplements for your thyroid deficiency, and whatever outcome you get from that would be no one’s fault but yours.

Do a thorough research on the vitamins and minerals you would like to supplement with

Just because you know the vitamins and minerals you should supplement on does not mean that you can go about purchasing any product in any dosage that picks your fancy. You need to be smart about this.

Thyroid deficiencies aren’t simple or funny as a matter of fact. Any medical condition left unattended to, or poorly attended to can produce unexpected results.

You need to keep an open line of communication with you doctor so that you can be fully examined and advised as to the dosage required, the amount your body can handle, and when your thyroids are fully restored.

Some of the major vitamins you can supplement on and things you need to know about them as well as the thyroid supplements side effectsare explained below;


The effects of iodine supplements for thyroid do vary per person as explained below because no two mineral levels can be equally the same, except it’s a controlled experiment or some freaky stuff. Even then, the chances are quite slim.

Having had yourself checked by a doctor, there still is a recommended maximum of iodine you can take in daily. For adults who I presume are the major benefactors of supplements, 150micrograms daily is quite enough.

For natural iodine supplements for thyroid, you can get quite a dosage from good farm sources including milk, cheese, poultry, eggs, kelp and other seaweeds.

Too much of anything is bad, but too much of iodine is worse. It could actually lead to another thyroid deficiency – Hypothyroidism. This condition has been explained in the early part of this post, and from what you’ve read, I'm sure you don’t want to have to deal with that, so be careful.

You might not fancy this but most doctors aren’t in support of iodine supplements, just so you know.


Even the name suggests that it’s a rare ingredient. Unlike other ingredients for thyroid supplements, selenium isn’t one you would stumble on at any store. It's one of those supplement ingredients that you mostly get with the prescription of a licensed medical practitioner.

However, it's quite safe for a supplement, and doctors don’t have a handful against it. Research has shown that it helps with efficient thyroid synthesis and metabolism.

Basically, a deficiency in selenium enzyme affects the conversion of T4 to T3, thereby impairing the thyroid.

As long as you don’t use more than required, it's okay to use. The prescribed limit perday is 200micrograms. You can get just the required amount you need per day by consuming two raw brazil nuts. I guess that simplifies the whole deal.

Vitamin B:

So far, we have associated various ingredients with different thyroid conditions. Vitamin B has many interactions with thyroid function and thereforeprovides us with optimal thyroid health and hormone regulation.

They work best for people with hypothyroidism just like iodine but are prescribed to be used alongside to get better results. This is basically because they help with the management of iodine in the body at a cellular level.

However, even if you don’t need to supplement with iodine, its still a good idea to take vitamin B regularly, being the thyroid boosting supplements with little or no sideeffects, that they are.

Professional recommendations prescribe a nutritional supplement containing the entire vitamin B complex, with an extra dose of vitamin B12 for those with low levels.

Natural Thyroid supplements can be gotten in the form of vitamin B by consumption of these foods; eggs, seeds, legumes, nuts, milk, fish, grains, and other natural vitamins foods.

Vitamin D

I hope it's still clear to you that you can only take any of these supplements if you are low on particular vitamin levels according to your blood test. Having reinforced that warning, I’d like to point out that most of these ingredients have a role to play in curing hypothyroidism, but still doesn’t make all of them cures or the best thyroid health supplement ingredient.

According to research, Vitamin D is very efficient for immunity especially for those with autoimmune thyroid disorders such as the Graves’ Disease. Although, extensive researches have also proven that 90 percent of people with hypothyroid deficiencies are low on Vitamin D. To avoid confusion and ingestion of wrong medications, you best see your doctor.

For those who prefer natural thyroid supplements, Vitamin D can be found in fortified milk, yogurt, and orange juices. Surprisingly, these are major ingredients of our daily foods. If you are still low on these, you probably need to consciously ingest a wholesome amount of these regularly to make up for supplements for low thyroid. But then again, it all depends on your doctor’s prescription.


Just like vitamin B, magnesium works in line with iodine as thyroid supplements ingredientsto counter thyroid deficiencies. They also help to manage iodine levels in the body.

Leafy green vegetables and whole grains are the most common natural food sources of this particular thyroid supplement ingredient.

Other vitamins and minerals that serve as thyroid supplement ingredients include; Zinc, tyrosine, probiotics, etc.

Benefits of thyroid Supplements

Having had a brief study of these essentials, the benefits of thyroid supplements are quite clear. However, instead of repeating the same idea in different sentences, I’d rather explain the benefits of a properly functional thyroid. This way, you would see the benefit in a healthy organ, rather than a temptation to overdose.

Cognitive boost and mood enhancement

Like brain supplements, thyroid boosting supplements help the thyroid acquire more energy for operation. A functional thyroid, however, is responsible for improved mood, concentration and can help score higher in cognitive tests.

Pregnant women especially need a well functioning thyroid as studies have shown that the children of women with healthier thyroids give birth to smarter children.

Body weight

You might be wondering how the thyroid in the neck is connected to the entire weight of the body. Well, thyroid hormones are of great significance to our body weight as they are responsible for body metabolism.

If they dictate the rate at which calories are burnt in the body, it's quite clear that a healthy thyroid is essential for fat loss. This might be the solution to your fat issues if you have been on meds, and hitting the gym for weight loss for a while without much to show for it.

Basically, an unhealthy thyroid slows metabolism. If you think this only affects your physical appearance, I'm afraid you're quite mistaken.

Research have indicated that one of the best ways to reduce the risk of heart diseases, by reducing high homocysteine levels involves the use of thyroid supplements. So, you probably need to pay your doctor another visit as soon as possible.

To borrow a little bit of reverse psychology theory from my psychologist, let me motivate you to get more concerned with your thyroid’s health. I’ll do that by giving you a list of things that you are vulnerable to when your thyroid is low and you refuse to use thyroid supplements.

- Formation of gallstones

- High cholesterol

- Anemia

- Decreased stomach acid production

- Decrease in bone quality leading to increasing in fractures

- Reduction in body metabolism leading to weight gain, among other defects

- Decreased energy production

- Constipation

- Hair loss

- Depression

- Cognitive decline

- Infertility

- Weakening of the immune system etc

Hence it's safe to say that a healthy thyroid would shield you from the possibility of all that!... Works right?

Best thyroid supplements review

Thyroid Rite

The thyroid Rite is a legit thyroid health supplement which promotes proper functionality of the thyroid. It is a basic combination of two major natural thyroid supplement ingredient namely – iodine and Tyrosine. However, there are traces of other minerals and vitamins including zinc and copper which help in its support for normal thyroid function. The functions of this drug extend beyond being a supplement for low thyroid.

Other contents which justify this claim include natural herbs, namely ashwagandha root, schizandra and ayurvedic herbs which are popular for promoting healthy metabolism, providing support for regulated body weight loss, and also help in heart-relatedconditions as explained earlier in this post.

This brand also helps in enhancing brain functions as well as weak body cells.

The thyroid Rite has been known to deliver the best value for the highest strength thyroid supplement, with 120 caps in a bottle, which is twice as much as what you would get from other products – double value for your money.

It's also referred to as the best formula containing 14 natural thyroid supplements from natural herbal extracts and minerals which make for easier ingestion and much more benefits. With all these, you can agreethat its functions extend thyroid health, but also boosts the whole body system in a safe way, giving you nothing to worry about as long as you abide by the prescription.

The manufacturer guarantees 100 percent satisfaction, with 100 percent refund policy within the first 100 days of purchase if you rent satisfied with its effects. With this thyroid supplement, you literally have nothing to lose.

Gaia Herbs Thyroid Support Liquid Phyto-Capsules.

One major fact that binds all these reviewed products together is that they all work to enhance the thyroid’s functionality. However, their manufacturers share different views about how the thyroid should be enhanced, hence creating a difference in the recipes which eventually bring about a difference in the way these drugs function.

The ingredients that make the Gaia Herb special include;

L-Tyrosine, an amino acid, which is a natural protein supplement, which helps to combat attention deficit disorders, depression and improve mental alertness. It is also responsible for improving hypothyroid conditions, hence be careful not to use this product if you have hyperthyroidism. That would be pretty disastrous to your health;

Seaweed blend, which is also another ingredient high in multivitamins, fiber, iron, magnesium, calcium and other important natural ingredients. It’s a gold mine! It serves the thyroid well, with an added bonus of antibacterial and anti-inflammatory components;

Schisandra Berry, rich in antioxidants prevent the body from neurological diseases as well as cancer-causing probes. The Schisandra berry has many health benefits apart from thyroidal health supplementation, includingenhanced sexual function as well as cleansing of liver organs, and much more.

The best part of this thyroid health supplement is that it'svegetarian-friendly. No animal produces were used in creating this supplement. Also, they are alcohol-free and easily take control of the system without an overdose.

A combination of these elements and much more put this product on our top five list.

Activa Naturals Thyroid Health Supplement with Iodine.

The beauty of this product is that it is made of pure natural ingredients. The Activia brand pride themselves a huge fan of mother nature and hence have their products primarily based on natural ingredients.

This product has proven to be a perfectly functional supplement for low thyroids. The ingredients used to manufacture this wonder product include Vitamin B12, magnesium, iodine, zinc, selenium, etc as well as other natural herbs including ashwagandha, cayenne pepper, coleus forskolin and the bladderwrack among other natural herbs.

Majorly, the Activia thyroid supplement enhances the body’s endocrine system as well as the thyroid, making the body cells stronger and disease resistant.


Thyax is a natural thyroid booster which specifically helps get rid of hypothyroidism as well as all the symptoms that come with it, including fatigue, constipation, dry skin and swelling in joints etc.

Another major function of this thyroid boosting supplement includes its assistance in the improvement of low levels of T3 and T4 naturally, which is highly unlikely in other thyroid health supplements. The natural solution it offers to these challenging medical issues has made Thyax one of the top five thyroid supplement.

Other thyroid health solutions thyax has to offer as categorized with the presence of natural ingredients are;

- Relief from the painful symptoms caused by hypothyroidism

- The addition of essential natural nutrients including vitamins B, iodine, and amino acids to the body for optimum thyroid health and shield against thyroid related conditions that snoop into our body systems through the lack of essentials.

However, some of the side effects of this thyroid supplement are mostly due to incompatibility issues. Once you see these signs, be sure to contact your doctor.

The side effects you should really look ou for include – fever, heat intolerance, pain or discomfort in the jaw, back or neck, swelling of the eyes, throat, lips or tongue, blurred or double vision, change in consciousness, abdominal or stomach cramps, irrational thinking leading to feelings of distrust and over reactive emotions, rapid mood swings, etc

These side effects have nothing to do with the authenticity of the drug, but with prescription errors mostly from self-medication and poor diagnosis.

Natural Living Iodine Plus 2 for Low Thyroid

There might have been a major misconception about this drug on the internet, which is attracting negative reviews from users. Let me clear this misconception real quick!

The Iodine plus 2 thyroid health supplement isn’t responsible for weight reduction. So if you have used it with the hopes of seeing such results, and you not disappointed, you should probably reconsider.

Its real purpose is to regulate thyroid levels in the body. This might sound disappointing based on the fact that it costs just as much as other thyroid health supplements on the market today with weight reduction abilities, but having one purpose makes it unique.

You should expect maximum delivery in its regulationof the thyroid levels in the body. You can safely use it without having to worry about other effects it might have on your metabolism or body system as a whole.

Earlier in this post, we have discussed the detriments of too much iodine in the system, especially when you are suffering from hyperthyroidism. Make sure you get the right prescriptions from a licensed medical practitioner after taking tests to monitor your vitamin levels to avoid complications.

What You Don’t Know About Zinc Supplements.

Here is a comprehensive guide of the zinc supplement.

This post contains information about zinc as an important part of our body system and zinc supplements which provide solutions to deficiencies.

It’s a good thing that they are mostly called supplements and not enhancers. If the manufacturers called them enhancers most people might need a little more convincing. Don’t expect sci-fi movie type of developments in your system, you would be disappointed.

The scope of zinc supplements goes beyond a particular brand or for a particular use. To clarify that, let's see what zinc really is, and how it works as a supplement.

Zinc as a mineral:

Zinc was discovered in 1764 in its pure metallic form. Wit the advent of technological advancement, it is now employed in various segments of our industrial and commercial activities.

Right now, it sounds like some mined metal found in the depths of the earth, but it's not all that. It's actually an important ingredient responsible for the proper functionality of our body system.

Zinc is also referred to as an essential trace element, meaning that we need little amounts for our health. It’s just as abundant as iron in our body system and probably does just as much to improve our bodily functions.

Like other vitamins, it plays a very important series of roles in our body’s health. You do not want to run low on this, trust me.

You’ve probably heard about zinc deficiency before, and if you’ve not, symptoms include stunted growth, low insulin levels, generalized hair loss, rough and dry skin, slowed wound healing. Diarrhea, loss of appetite, among other symptoms. Experts have also linked zinc deficiency with intestinal disorders which interfere with food absorption, kidney failure, and other chronic diseases.

That wasn’t meant to scare us into racing to our doctors to check our zinc levels but I think that paints the general idea of how important this element isto our body.

Now that we have gotten that out of the way, I think you might be curious about one or two medical conditions you’ve been battling with for a while, and probably trying to link them to zinc deficiency. Well, that is not for you to decide.

It's good to go for medical check-ups from time to time. However, if after your visit to the clinic you’ve found out that your zinc levels are low, don’t panic. That’s what zinc supplements are for.

Zinc supplements

Literally, supplements help make up for losses. These losses may be related to vision, fertility, fighting viruses, immune system, dental plague, sexual health, kidney, resistance to harsh weather conditions, among others.

Zinc can become deficient in the body through quite a number of ways, including through sweats, so this doesn't leave anyone out.

However, these losses do not occur in all humans, at least not in the same way. In this post, they will be categorized into children, men, and women health.

Zinc supplements for kids

Kids are very fragile, not just because the term “kids” sounds fragile, but when you consider the anatomy of young humans, you'll know not to make a mess of it. Their bones haven’t fully developed, even other parts of their bodies especially in females are still dominant, and needs enough time and care to blossom.

Zinc is a micronutrient which plays important roles in the immune, reproductive and nervous systems of children, which basically are all of the body parts.

Seeing as the human body can't produce this nutrient, we best consider zinc supplement for kids to avoid the effects of deficiencies on their growth.

Research has shown that an average of 1 out of 58 deaths of children between the ages 1 to 5, is caused by zinc deficiencies. This might not sound like a lot, but personal involvement would change your orientation about that.

Basically, the effects of zinc deficiencies in kids include diarrhea especially in malnourished children, regular headaches, nausea, among others. Zinc supplements for kids have been known to counter these effects and give such kids a healthier chance at life.

Too much consumption for kids is just as dangerous, so make sure that you get a licensedprescription before administering zinc supplements to your kids. Also, before you resolve to zinc supplement for your kids, make your that they are well nourished because healthy feeding has a long way to go in children’s growth.

Zinc Supplements for men

As adults, the male anatomy in relation to zinc levels is quite different. As you might have heard, it mostly affects fertility. Zinc can be referred to as a testosterone supplement for men. And to us men, that’s pretty important to our survival.

According to research, zinc is pretty important to everyone, but men need it more.

Basically, zinc is responsible for the bioactivities that supplement the testosterone synthesis. In layman terms, it improves the erectile function, sperm count and motility, sex drive and solves most of the sex-related issues that men have been faced with.

However, one major misconception is that only sex freaks or those who are still looking to have more kids are the only ones concerned with this.

Here’s a fact! Even if you're planning on being a eunuch,it's still very important that you supplement your zinc levels as it has everything to do with your health.

As explained earlier, the major bad news caused by low zinc levels and inevitable high prolactin is called male hypogonadism, which is a medical term used to explain the condition where the body does not make enough testosterone.

Some of the problems caused by low zinc levels in adult males include;

  • · Low male sex hormones,
  • · Infertility and depleted sex drive
  • · Erectile dysfunction
  • · Inability to grow a beard,
  • · Constant fatigue,
  • Loss of muscle strength, etc

Zinc Supplement for Women

For women, you have to consider your health as well as your fertility and the product of your fertility – your kids. You wouldn’t possibly expect women who are zinc deficient to give birth to healthy babies.

Seeing as zinc deficiency in babies is the most dangerous, and might be the line between their life and death, you might want to look into that to be on the safer side.

On a personal level, the effects of zinc deficiency are just as that in men. However, apart from their hormones, they also need zinc supplements to avoid osteoporosis, especially for those who have gone through menopause.

Before menopause, women have more estrogen (sex hormone) than men. However, this changes after menopause, and then they begin to experience bone loss and osteoporosis. Zinc supplements can help solve this problem.

Apart from these, the effects of zinc deficiencies in women and men are pretty much the same.


  • Decreased rate of age-related chronic disease
  • Quicker wound healing
  • Diarrhea treatment especially in kids
  • Regulation of immune functions
  • Proper growth
  • Fertility in adults
  • Memory enhancement and improved cognitive functionality, etc

Side Effects

As much as zinc supplements sound like the savior of the entire human race from death and diseases, it has its own side effects too.

However, being a natural element that it is, the side effects can’t be due to manufacturer’s error, so there’s only one way to go about it. Overdosing on zinc supplements is the only way to get side effects from it, and surprisingly, the effects of too much zinc intake are almost the same as overdosing on it.

The effects may vary from commonly occurring to rare conditions.

Natural Zinc Supplements:

Apart from zinc supplements, zinc can also be found in foods. Hence, zinc-fortified foods can be referred to as natural zinc supplements. Some of the best natural zinc supplement sources include; sea foods, grain cereals, dairy products, animal meat, fish, nuts, beans, among others.

Since the zinc supplements in these foods cannot be quantified, ill have you know that the average adequate zinc intake per day is about 10 to 15 milligrams.

However, vegetarians may need a lot more than the recommended intake of zinc because it's not really as much in plant foods as it is in meat and other non-vegetarian means.

Best zinc supplements Reviews

When it comes to edible products, the rules are more direct. The things to look out for before purchasing zinc supplements or any other drug for that matter include;

The value you get for the price you are about to pay. Compare this with other products in that category and their cost. This would ensure that you get the best deals.

Reviews and feedback from users. These users have used the drugs. Their comments are more real and experienced than what is written on the bottle or sachet cover. These feedbacks cover its bioavailability, how easy the doses are, the ingredient quality and amount, and even other considerable options.

Publicity is everything. Conduct a more thorough research on the reputation of the company. Customer reviews can help with that too.

Stay safe!

If after ingesting enough zinc supplemented foods regularly, you still have azinc deficiency, you should seriously consider taking one of these reviewed best zinc supplements.

1.Nature’s bounty Chelated Zinc Supplement :

Zinc supplements work for the same purpose, to level up the zinc level in the body. The difference between their outputs, however, lie in the ingredients used. Nature’s bounty Chelated Zinc uses the chelated amino acid form of Zinc gluconate which is a quite popular zinc supplement recipe.

It’s easily absorbed by the body, blends well with the body system and by so doing regulates the zinc level in yourbody, keeping you safe from zinc deficiency related threats.

Nature's bounty Chelated Zinc supplement is produced in the form of chelated Zinc gluconate which is designed to support your healthy immune system.

Per dose, you get about 50milligrammes of zinc. This might sound a little bit high as compared to thelimit set for zinc intake by licensed health care practitioner, but it has been ensured that it would be as efficient as it should without causing more damage to the body system.

It is suitable for vegetarians, which is an added bonus, and comes in bottles containing 50 caplets of zinc supplements.

2. Nature made Zinc:

Nature made Zinc supplement is quite similar to Nature’s bounty chelated zinc supplement in many ways including the use of zinc gluconate as the key ingredient. It also blends well with the body system and begins zinc regulation of the body soon after use.

Its effect has a lot of advantage on the endocrine system as well as the immune system functioning, giving users optimal benefits of their health restoration.

However, the major difference is that it comes in doses of 30milligrammes, which is quite less and safer for consumption. It is also suitable for vegans and vegetarians. Also, it comes in packs of 100 capsules. This is quite impressive because the price ranges are the same, and you can probably use this for twice as long and get the same effect of zinc level restoration.

3. Source Naturals OptiZinc:

The Source Naturals OptiZincbrand are quite generous in their marketing of zinc supplements. It comes in bottles of 240 doses of 30miligrams of zinc. With this brand, you can travel for months without having to worry about getting a refill.

One additional advantage is that the source Naturals OptiZinc doesn’t just function as a zinc supplement. It also provides 300microgrammes of Copper in the form of Copper Sebacate. Also, the major zinc source is provided in the form of zincMonomethionine.

The combination has a reasonable level of bioavailability and support enzymatic functions to help repair cells in the body while it also regulates the zinc level in the body. This surely qualifies to top the best zinc supplements in the market.

4.  Solaray Zinc copper:

These products just keep getting better. The Solaray Zinc copper supplement was brilliantly manufactured to combine Zinc, copper and iodine supplements in the form of Zinc amino acid chelate, copper, and iodine from kelp.

The combo helps regulate zinc levels in the body while it makes up for copper deficiency, which in turn prevents you from excessive zinc consumption and then provides thyroid support from the iodine to increase your metabolic rate.

Solaray Zinc copper supplement serves a dose of 50milligrammes of copper blended with 2 milligrams of copper and 53 micrograms of iodine in packs containing 100 capsules.

It’s suitable for Vegetarians as well as vegans

5. Jarrowsformula zinc balance:

The presence of copper in zinc supplements open doors for more health benefits and more value for your money. Jarrows formula zinc balance really balances the scale while it prevents both zinc and copper deficiencies, ensuring that you have a regulated mineral level.

The zinc and copper contents are in the form of zinc Monomethionineand copper gluconate respectively with 30miligrams of zinc and 1miligram of copper per dose. A hundred capsules of these supplements are in each bottle, giving you a supply lasting about three months.

Calcium Supplements: The Only Guide You Need.

Not sure if you need calcium supplements? Read this guide first!

Just like any other nutritional element, calcium is an important part of our daily nutrition and its role in maintaining a good health cannot be overemphasized.

Calcium is the most abundant element in the body. It’s the major component of important structures in the body. Calcium constitutes a large percentage of bone composition, calcium in the form of hydroxyapatite makes up about 70% of the bone mass, while about 20% of the calcium in the body can be found in the teeth. In all, about 90% of the calcium component is found in the teeth and the bony framework of the body.

Other calcium in the body play critical role in various physiological processes and are not found in structural forms. More would be written on the benefits and role of calcium in the later part of this article.

Since the deficiency of calcium has been associated with various diseases, both in young children and in older people, especially women above the menopausal age. It’s important for those with this deficiency to find a way of making up for the lacked calcium, and this is where calcium supplements comes into play.

Under normal circumstances, the calcium component of the food we eat on daily basis contains enough amount of calcium to keep our body in good condition. The recommended daily allowance of calcium intake for adult is between 1000-1300 mg/day, while that of children is between 200-700mg per day, depending on their age.

This quantity of calcium should normally be present in the regular food we take on daily basis, however research shows that about one-third of Americans are not getting enough calcium in their diet. This is probably due to the fact that, some people are selectively vegans, some are allergic to diary food which is one of the common source of calcium in the diet, while some are suffering from lactose intolerance.

What this implies is that, for every three hundred (300) Americans you select at random, about one hundred (100) of them are suffering from the deficiency of calcium. This set of people could benefit greatly from the use of calcium supplements.

Although, a section of this article would examine in details, what the deficiency of calcium is, but here are few diseases associated with calcium deficiency in the body system; osteoporosis, rickets, poor blood clotting, etc.

On the other hand, it should be noted that everything with a profound merit usually has its own side effect. This is to point out that although calcium is good for the body and its deficiency might pose potential risk to the overall well-being, excess consumption of calcium has its own demerit as well.

Consuming too much of calcium makes it difficult for the body to metabolize it effectively. Since the body needs Vitamin D to conveniently metabolize calcium, it’s important to ensure that the intake of calcium supplements is balanced with that of Vitamin D.

Benefits of calcium supplements

Are calcium supplements effective? Do calcium supplements work?

In the initial part of this post, I mentioned the fact that, for those that are not vegan, and those not allergic to milk, soy milk and other common source of calcium in nutrition, then they have no need for taking calcium supplements.

But if the doctor recommends calcium supplements, or you’re allergic to most food that provides calcium in the nutrition, then calcium supplements would be highly beneficial for you. Vegans would also benefit from the usage of calcium supplements because a larger percentage of the food consumed by vegans lack calcium.

Since the function of calcium supplements is to serve as replacement or therapy for the deficiency of calcium in the body. Then the benefits of calcium supplements would equal the benefit of calcium in the body system.

Bone Health:

Osteoporosis is a very common disease among women of menopausal age. The cause of this disease is often attributed to the depletion in the calcium component of the bone. What this implies is that, the usage of calcium supplement would reduce the risk of osteoporosis and other disorder related to calcium deficiency in the body.

Neurotransmitter Release:

The brain controls various system of the body by the release of substance called neurotransmitter. These neurotransmitters are very crucial in the mediation of the action of the brain on local organ.

Calcium is important in the release of these neurotransmitters in local organs.

Deficiency of calcium has been associated with disorder of muscle contraction and disorder. According to this research, calcium has also been implicated in the transmission of information between neurons across the synaptic gap.

Enzyme and Hormone Function:

Calcium ion, just like every other nutritional metals, play an important role in the production of various enzymes and hormones for the body usage.

When the level of calcium in the blood stream is low, the body would eventually reach out to the bones to withdraw some calcium for the formation of these hormones and enzymes.

Continued withdrawal of calcium from the bone would affect the bone health and result into easy fracture of bone under little stress.

Taking calcium supplements in cases of calcium deficiency would prevent the occurrence of such incidence.

Healthy Teeth:

For kids and teens, the amount of calcium in the body determines how strong their teeth would be. Because calcium plays a vital role in ensuring strong gum that hold the teeth in place throughout life.

When teethes are firmly held by the gum, then bacterial would not be able to invest the gum and as a result the teeth would remain sturdy throughout life.

The intake of calcium at the appropriate dosage is beneficial in this regards, especially for kids and teen, in such a way, they would grow a naturally strong teeth and gum.

Blood Pressure Control:

Various studies have been conducted to examine the effect of calcium on the human blood pressure.

While the result of those research are not definitive enough to conclude that calcium alone can help control blood pressure, the research shows that calcium alongside fruits and vegetables are capable of regulating the blood pressure in human beings.

Weight Management:

This study, and this study shows that increased calcium intake can help reduce weight gain and also lower body weight over time.

Prevention Of Colon Cancer:

Calcium has been show to play an important role in the reduction of the occurrence of colon cancer. Calcium supplements and calcium from other dietary source generally plays a protective role in the occurrence of colon cancer.

Cardiovascular Disease:

According to research by the institute of medicine, it’s been shown that calcium plays a role in reducing the risk of cardiovascular diseases, by getting rid of cholesterol in the body system, through excretion of lipids and reduced absorption of lipids. (It should be noted that taking calcium without Vitamin D might increase the risk of cardiovascular disease)

Having examine some of the benefits of calcium supplements, then it’s appropriate to look into various types of calcium supplements that are available in the market, and which one if appropriate for use.

Types of calcium supplements

The major difference between the calcium supplements available in the market is the amount of elemental calcium present in the supplements. What this means is that, calcium supplements is usually not just made up of calcium, but rather, it’s made up of calcium alongside other compounds.

The common types of calcium supplements are:

Calcium Carbonate:

This calcium supplement has the highest amount of elemental calcium of all the calcium supplements. About 40% elemental calcium, however, it’s been shown to have low bioavailability, such that the amount of calcium that is eventually absorbed by the body from calcium carbonate in-take is considerably low. It is however, the most common type of calcium supplement in market, and it’s the cheapest of all the calcium supplements.

Calcium Citrate:

The elemental calcium present in calcium citrate is about 20%, which is significantly low when compared to calcium carbonate. However, the bioavailability of calcium citrate is higher than that of calcium carbonate because of its acidic nature, making it easier to absorb along the gastrointestinal tract.

Calcium Gluconate:

This type of calcium supplement is known to have low level of elemental calcium in it, about 9%. What this means is that, you would have to get a large dose of calcium gluconate before getting enough of the calcium your body requires.

Calcium Lactate:

The bioavailability of this type of calcium supplement is not particularly high. The elemental calcium present in calcium lactate is about 13%. It’s not a very common type of calcium supplement.

There are also liquid calcium supplements that perform the same function like the tablet form with the difference being their solubility in water. Calcium Citrate Malate is an example of water soluble calcium. It’s made up of calcium found in citric acid and malic acid. Because of its solubility in water, the bioavailability is considerably high.

Depending on the manufacturer, there are other forms of calcium combined with some other important element. Example of which are; calcium and magnesium supplement combined in a single tablet. There are also calcium and vitamin D supplements tablet.

Calcium supplements for kids:

If your child is not getting enough calcium, then it’s important to find a way of supplementing their calcium intake.

Some kids might choose not to take foods that contain calcium, which would result into its deficiency in their body since they are not getting enough calcium from the food they are eating.

Some are allergic to diary products why some due to lactose intolerance would generally avoid milk and other natural source dietary calcium. In cases like this; it’s important to get them calcium supplements, or better consult with your doctor and talk with him or her about possible diet adjustment that would favor your kids calcium intake.

But remember, that calcium is very essential for kids and teens so as to get a strong bone and good strong teeth.

Taking Calcium Supplements:

How much calcium should I take?

Even though calcium is considered less toxic as compared to other metals, it’s still very important to take the right amount of calcium in the appropriate manner in other to maintain a proper balance in the body’s calcium level.

There are no special guides on how to take calcium supplements, other than following the right calcium supplements dosage (Check Below) and taking the supplement alongside vitamin D. Because Vitamin D is responsible for the absorption of calcium into the blood stream, it’s important to strike a balance in the consumption of vitamin D and calcium supplements.

The best way to take calcium supplements is to do so in the morning after meal and spread out the dosage across the rest of the day. What this means is that, if you are to take 1000mg of calcium as an adult daily, you can split the intake into two; which is about 500mg in the morning and the remaining 500mg is the evening. The reason for this is to ensure maximum absorbability of the calcium supplements.

There are varieties of calcium component, ranging from liquid, to powder, tablet and chewable calcium supplements; your choice depends mainly on your discretion. If you generally don’t like swallowing tablets, you might opt for the chewable form of calcium supplement.

Recommended Daily Allowance Of Calcium:

The data below represents the recommended daily value of calcium intake.






0–6 months*

200 mg

200 mg



7–12 months*

260 mg

260 mg



1–3 years

700 mg

700 mg



4–8 years

1,000 mg

1,000 mg



 9–13 years

1,300 mg

1,300 mg



14–18 years

1,300 mg

1,300 mg

1,300 mg

1,300 mg

19–50 years

1,000 mg

1,000 mg

1,000 mg

1,000 mg

51–70 years

1,000 mg

1,200 mg



71+ years

1,200 mg

1,200 mg




Check here for complete details on adequate intake on NIH website.


In taking calcium supplements, let’s say you’re 20 years old, and you are taking calcium carbonate supplement which has 40% elemental calcium. If you take 1000mg of calcium carbonate, it means you’re getting only 400mg of calcium (because it has 40% elemental calcium) from the dosage, which means you would have to take about 2000mg of calcium carbonate to get the rough estimate of the RDA.

NB: The above paragraph is just a theoretical explanation of the difference between various types of calcium supplements and it’s proposed dosage. PLEASE CONSULT A PROFESSIONAL BEFORE USAGE.

Calcium supplements side effects

Right from the beginning of this article, I have been reiterating that, it’s best if you can source the calcium needed by your body from the food you take rather than taking supplements. But if for one reason or the other, there is a need to supplement your diet intake, then it’s important that you do so within the normal limit and not consume too much of calcium supplements.

Hypercalcemia is the term giving to excessive presence of calcium in the blood stream. This condition has been associated with various cardiovascular diseases, as it has been show to distort the homeostatic control of blood calcium level.

In extremely rare condition, hypercalcemia might also result into calcification of soft tissue. Calcification is the conversion of soft tissue to hard tissue through the addition of calcium.

High intake of calcium both in natural food and in supplements can cause constipation, and disrupt the absorption of other important minerals in the body. Some studies have also linked high intake of calcium supplements with kidney stone disease.

Best Calcium Supplement

The best calcium supplement is the variety with high elemental calcium and high bioavailability.

What Your Doctor Won’t Tell You About Magnesium Supplement.

Magnesium Supplements: FAQ

This articles explains all you should know about magnesium supplements, I have done my best to write in the simplest of terms, and over the yes, some questions have been asked about magnesium supplements, I have compiled those questions and answered them in this section of the article.

This section serves as a summary for the entire content of the article, and if you’re in a hurry to get the details, then reading this section of the article alone would be enough.

For those that are interested in the nitty-gritty, you are welcome to read the full details immediately after the frequently asked questions.

Do magnesium supplements work?

Yes, they do work! At least a good fraction of the magnesium supplements in the market works in one capacity or the other.

It would interest you to know that about 80% of Americans are suffering from magnesium deficiency, in fact, Magnesium deficiency is currently listed as a potential risk factors for American citizens by the World Health Organization.

What this implies is that, a larger percentage of Americans are prone to the disease associated with the deficiency of Magnesium.

To think Americans are prone to various forms of disease through the deficiency of a mineral substituent (magnesium) that isn’t as expensive as what we spend on health insurance and other luxury is somewhat confusing.

Magnesium is a very important component of our body system, it plays very vital roles in the synthesis of various hormones, and complex initiation of various functions in the body system, take for instance how your heart pump blood to various part of the body, or how you body produce enough energy from the food you’ve eaten.

In the literal sense of it, Magnesium is one of the unsung heroes that keeps your body up and running all the time, and we all know what happens when the unsung heroes are eliminated. The whole system suffers their absence.

What this implies is that, when you suffer magnesium deficiency, every bit of your body system would suffer for it, starting from your nervous system, to your respiratory system, digestive system, muscular system etc…

The importance of magnesium sufficiency in the body system can really not be overemphasized. But sadly, a larger percentage of us are not getting enough of it… This isn’t because we are not eating the right food, the deficiency of Magnesium in Americans has been linked to the deficiency of the element in our soil.

Over the years, it’s been shown that, American soil has lost a larger percentage of it’s Magnesium component, due to modern mass farming and other chemical used in processing our soil for improved crop production.

Adding salt to injury is that fact that, Americans consume a lot of processed food, and these processed food have little magnesium component in them.

All these factors coupled are legitimate explanation to American susceptibility to various diseases.

If magnesium is really this important, then it is equally important that we gain it from somewhere else, if we can’t get enough from the food we eat on daily basis, and this is where magnesium supplements comes into play.

What are Magnesium Supplements?

In simplest of terms, they are artificially synthesized magnesium.

In the earlier part of the article, I wrote about how our soil lack magnesium and how our canned food has little composition of magnesium, this points to the fact that, if everything were to be in order, we should normally get the required amount of magnesium we need from the food we eat naturally.

Although there are trace amount of magnesium is some of the food we eat, fresh vegetables, nuts and other magnesium containing food (which would be discussed much later).

There is a need for magnesium supplements if an average American would take the required daily dosage of Magnesium in other to stay healthy without being prone to the disease and disorders associated with magnesium deficiency.

Magnesium supplements usually comes in the form of tablets, like the normal prescribed medication we get in the hospital, they come in various mg depending on the producing company, and they’re relatively cheap.

Having magnesium supplements within your reach means you don’t have to worry about whether you’re prone to its deficiency or not, because when you take the daily required dose of magnesium, you’re good to go about your regular activities, without worrying whether your diet contains enough magnesium or not.

What do magnesium supplements do?

Although a section of this article is dedicated to the functions and benefits of magnesium supplements, I consider it necessary to write about few of magnesium functions here and would go into details at the appropriate section of the article.

  • Magnesium acts as co-enzymes (co-factor): The body is made up of numerous complex biochemical process that result into various biochemical activities in the body.

    Take for instance, when you eat, you digestive system know that the next thing to do is to breakdown the food into semi-liquid form, then later into liquid form to make it absorbable in the body.

    Naturally, these food won’t breakdown on their own, unless they’re acted upon by the body chemicals called enzymes.

    These enzymes basically function in various systems of the body to elicit metabolism of compounds, synthesis of hormones and elimination of unwanted materials from the body. The catch however, is that these enzymes does not work alone, they require the help of co-enzymes and cofactors like Magnesium (amidst others) to perform their action.

    What this means is that, when the co-factor is deficient, it directly affects the activities of the enzymes. As at the time of writing this article, Magnesium currently serves as co-factor in over 300 enzymatic reaction in the body, and it is believed that there are hundreds more of such enzymatic reaction yet to be discovered.

  • Magnesium plays a role in nerve impulse: the nervous system mainly controls the body system, and the principal component of the nervous system is the brain, spinal cord and the nerves. The nerves are like cable wires from various part of the body back to the brain.

    Instead of having a very long wire, from let us say the tip of your finger to the brain (which would be ridiculously long), we have bunch of short wires, joined together, you can liken this connection to the electric pole on the street.

    These wires (nerves cell) transmits impulses between each other through the nerve ending. There is a very small gap between each of the nerve, which impulse has to cross to get to the next nerve…

    Magnesium plays a very crucial role in the transmission of this impulse from one nerve cell to the other…

    …So when there is deficiency of magnesium, there is every tendency that passage of information from one nerve to another is delayed, this usually results into poor reflex in cases of the muscular system

    Magnesium plays a role in detoxification, bone formation, temperature regulation and other important process necessary for body balance (homeostasis)…

    What magnesium supplements do is to fulfill role of magnesium when they can’t be sourced in our diet. Instead of suffering from the disorder associated with the lack of magnesium, magnesium supplements would take over the responsibility of magnesium and cover up for the lack of magnesium in the diet.

Do you need magnesium supplements?

Yes! You do need magnesium supplements, everybody does, as long as you’re not getting enough of it in you’re not getting enough of it in your regular diet. And as it is right now, a larger percentage of us are not getting enough of magnesium from our regular diet. This calls for a need of magnesium supplement.

You do not have to wait before the lack of magnesium take its toll on your body before you start taking magnesium supplements.

Although, everybody needs a sufficient dosage of magnesium, some people do need it in excess that others, which brings us to the next question…

Should you be taking magnesium supplements?

    • Yes, If you suffer from muscle cramps or muscle weakness frequently….
    1. You should be taking magnesium supplements if you suffer from insomnia with no just cause…
    1. If you get frequent sugar craving…
    • If you’re always restless…
    • If you’ve been diagnosed for osteoporosis…
    • If you’ve been diagnosed with kidney stones…
    • Those are few of the symptoms associated with deficiency of magnesium in the body.


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Who should take magnesium supplements?

Frankly, roughly all Americans should be taking magnesium supplements. Although not all Americans are suffering from the deficiency of magnesium, however, a high percentage of our population is suffering from the deficiency of magnesium and you never know until the symptoms start presenting itself.

Athletes, bodybuilders, and those that are generally into fitness need more Magnesium than regular people. The reason for this being that, the use up energy more than the regular individual, and magnesium is very important in the production of ATP (Adenosine Triphospate).

Children should also take magnesium in the appropriate dosage, this is to reduce the risk of osteoporosis, and improve bone and teeth development.

Magnesium Supplements Benefit:

What are the benefits of magnesium supplements?

There is really no point in spending money on what would not benefit you either in the short run or long run. Obviously, magnesium supplements isn’t one of those things that would not benefit you.

If it has not benefit, then the World Health Organization would not deem it fit to rate it’s deficiency as a risk factor.

This section will highlight the health benefits of magnesium supplements.

#1. Healthy Heart:

In this study, 68 people with cases of heart failure, 38% of the patient showed low level of magnesium, while 72% had excess magnesium in their urine.

The largest percentage of the magnesium composition of the body is found in the heart. This isn’t a coincidence as magnesium plays a very important role alongside calcium in the maintenance of the blood pressure.

In another clinical trial to examine the importance of magnesium supplements in cases of congestive heart failure, patients suffering from severe congestive heart failure that received high dosage of magnesium orotate (about 6000mg per day for a month) had 76% survival rate as compared to those that did not receive the supplement. In the research, it was concluded that magnesium orotate (a type of magnesium supplement) may be used as adjuvant therapy in patient undergoing treatment for congestive heart failure.

According to this article, reviewed by Dr. Vogin; some of the benefits of magnesium on the heart and corresponding circulatory vessels includes; protection of the heart from exercise stress, vasodilation of the blood vessels when more blood is needed and longer exercise periods for those with heart disease.

#2. Healthy Lungs:

Magnesium is being used in treatment of various lungs diseases, such as asthma, pulmonary hypertension, allergies, etc… Magnesium helps in the relaxation of the bronchioles of the lungs, thus resulting into free passage of the air, in and out of the lungs. Low dietary magnesium has been linked to incidence and progression of asthma.

This benefit of magnesium is particularly important to asthmatic patients, because broncho-constriction has been linked to frequent asthmatic episodes in people suffering from asthma. So if you’re suffering from asthma, it’s a good thing to have magnesium supplements within your reach.

In this particular study, carried out by Dr. Kazaks of Bastyr University in Washington, to check whether magnesium can improve the lung function, fifty-five (55) asthmatic patients were used for the study, some group got 340mg of Magnesium daily for about 7 months, while some were given placebo.

At the end of the study, it was shown that there was a six (6) percent improved lung functioning in those that were taking the Magnesium, and about 20% methacholine is needed to induce bronchoconstriction (What causes asthmatic episodes in asthma patient) in those that took magnesium. That this means is that, those that took magnesium were less prone to asthmatic episodes as compared to those on the placebo.

#3. Antioxidant:

The body has a wide range of chemical that function as an antioxidant. The main role of these endogenous compounds is to get rid of free radicals and protect the body from oxidative stress.

The endogenous compounds are synthesized by some enzymes, and this is where the function of magnesium comes in. Magnesium functions by increasing the activity of gluthathione enzyme (GPx), The GPx enzyme functions by increasing the rate at which free radicals (that causes oxidative stress) is mopped up from the cell.

Read more about the antioxidant role of magnesium here, and also about its function as co-factor.

#4. Weight Loss:

If you’re trying to lose some weight, then getting magnesium supplements is a good way to go. Magnesium is known to play an important role in the digestion and absorption of food. When magnesium is deficient in the body, it becomes difficult for the gastrointestinal tract to absorb the ingested food efficient, which means little energy and nutrient is supplied to the body. As a result, you crave for more food even though you’re not getting enough from the ones you’re taking.

Magnesium plays a direct role in the synthesis of enzymes that controls food craving. According to this study, magnesium has been linked directly with insulin function, and it’s deficient directly affects the metabolism of carbohydrate in the body, resulting into excessive sugar in the blood stream and subsequently leading to diabetes and fat storage.

#5. Stress Elimination:

Magnesium is nicknames “The chill pill” because of its role in stress elimination. This research shows the importance of magnesium in recovery from depression. Read about clinical studies and analysis of magnesium as a stress eliminating substance here.

#6. Constipation Relief:

According to this study, it has been shown that constipation is associated with low intake of magnesium and low intake of water from food. So if you suffer from constipation, getting a magnesium supplement might be a good decision.

#7. Neuro-Protection:

In cases of mothers with the risk of pre-term birth, it has been shown that administration of magnesium is very effect to prevent pre-term birth. Another parallel study shows that, magnesium sulphate also help in the neuroprotection of the fetus. The study shows that the administration of magnesium greatly reduce the risk of cerebral palsy in their child.

Magnesium is used in treatment of various disease that has to do with muscle relaxation; such as seizure prevention, arrhythmia, and asthma. It’s also being considered for use as a supporting element for anesthetic agent according to this study.

#8. Lessen Pre-Menstrual Symptoms:

Magnesium deficiency has also been linked to pre-menstrual migraine. In this study, 20 subjects with menstrual migraine were evaluated, and were treated with 350mg of magnesium on daily basis, consequently for two months.

According to the result of the research, it was concluded that, a lower migraine threshold might be due to low level of magnesium, it also suggested magnesium supplementation as a further means of menstrual migraine prophylaxis.

#9. Stronger Bone:

Have you ever heard the word osteoporosis? It’s a pretty common disease of the bone. Just as the name implies, this disease manifest itself on patient bone by “eating” away the good part of their bones, thus bone loose density and becomes porous and lighter (in weight).

Osteoporosis is often seen in aged people, and the lack of magnesium (depletion of magnesium in the bone component) has been associated with this disease.

Magnesium has been implicated in the active transport of calcium and as a result of this, it’s deficiency would indirectly affect the transport of calcium across the bony component of the body and as a result affect the bone health. This review analyzed about 7 different studies, over 1,000 post-menuposal women from 12 case-control studies were analyzed.

It was concluded that postmenopausal osteoporotic women had lower level of serum magnesium than healthy controls. This indicates the importance of magnesium in forming stronger bones.

#10. Stronger Teeth:

The general knowledge is that, calcium and phosphorus are the major element necessary for stronger teeth enamel. This is why dentist would routinely advice patient to take more mile to avoid tooth decay. Recent studies have however shown that those elements taken without increased intake of magnesium would only give the patient “soft enamel” which is susceptible to decay in the long run.

Studies have also shown that a high intake of calcium and phosphorus in the body should be complemented with an increased magnesium intake. Check out this page dedicated to the analysis of various research as regards to its importance in getting a stronger teeth. The page contains information about some studies of how resident of Deaf Smith county in Texas, have about double the amount of magnesium in their body system and how they ultimately record low teeth cavity issues and quick bone injury recovery.

#11. Headache and Migraine Relief:

Migraine and other severe forms of headache has been associated with the deficiency or low level of magnesium. It has been shown, according to this study and several others, that those suffering from migraine usually have low level of magnesium in their brain during attack episodes. In this review paper, about eleven previous research work on intravenous administration of magnesium for headache treatment was analyzed.

The review concluded that intravenous magnesium attacks and alleviate severe migraine in less than 20minutes, while oral magnesium intake completely alleviate the symptom in 24hours.

It therefore suggest that intravenous and oral administration of magnesium should be adapted as part of multimodal approach to reduced migraine.

In collaboration to the studies previously referenced, this study shows that, infusion of magnesium in patient suffering from severe migraine results into rapid and sustained relief of acute migraine.

So those that suffer frequent migraine and headache, even after getting the required rest, it might be of help to increase your magnesium intake through the use of magnesium supplements.

#12. Pre-Term Labor:

Magnesium has been shown to stop contraction of the uterus in cases of pre-term labour in pregnant women. It has also been show to serve neuroprotective function in the fetus, and also reduces the risk of cerebral palsy. This study, this study and this study supports the effectiveness of magnesium as a way of reducing risk of preterm labour.

#13. Decrease Colon Cancer Risk:

Epidemiologic studies have shown that low magnesium intake is often associated with colorectal cancer as well as other magnesium deficiency disease.

According to a study conducted in Japan, it was shown that increased in-take of Magnesium in males, greatly reduce the risk of colon cancer by 50%. About 87,000 subjects were involved in the study, and it was done for a period of eight years with regular follow-up.

The study shows that, the increased level of magnesium in-take has no significant effect on the female subject.

Another study in Imperial College London, corroborate the finds that colon cancer can be greatly reduced by increasing in-take of magnesium. The study proved that, for every 100mg increase in magnesium consumption, there is a whopping 13% decrease in the risk of colon cancer.

Magnesium supplements benefits can not be overemphasized.

Types of Magnesium Supplements:

These are various types of magnesium supplements available in the market. Most supplements are made up of magnesium chelated with other substance such as salt or amino acid. Reason for this chelation is to increase the rate of absorption of magnesium into the body system.

The good magnesium supplements are the ones with high elemental composition of magnesium and low stability constant.

Magnesium Oxide Supplements: This is the most common form of magnesium supplements. They’re cheap and are said to contain the highest amount of magnesium. However, the magnesium present in this form are not easily absorbed into the body system, with only 4% being absorb. What this means is that, if you take, let’s say you took 400mg of magnesium oxide, with just 4% of magnesium being absorbed, only 16mg of magnesium stays in your body.

In other words, you’re still prone to deficiency because you’re not getting enough due to poor absorption rate of magnesium oxide. The reason for it’s poor absorption is it’s high stability constant, making it difficult dissolve and get absorbed into the body.

Magnesium Citrate Supplements: It has a low elemental percentage of magnesium, but a reasonably high absorption rate. About 16% is bioavailable when ingested. It’s typically used to initiate bowel movement due to its characteristic feature of attracting water from the body tissue, thus initiating defecation.

Amino Acid Magnesium Chelates Supplements: As at the time of writing this, it is considered the most effective form of magnesium supplement, mainly because of it’s ability to penetrate cell membrane and delivery magnesium ion into the cell directly.

Magnesium orotate supplement is typically example of amino acid magnesium chelate, it is made up of magnesium combined with salts of orotic acid. Other types of magnesium chelate includes; magnesium glycinate, magnesium lysinate, and magnesium taurate.

Magnesium Chloride Supplements: With 12% magnesium component, it’s considered to be the most absorbable form of magnesium because of it’s zero stability constant. What this infer is that, magnesium chloride supplements are readily available for absorption into the body system as they are easily dissolved as compared to other forms of magnesium supplements.

Magnesium Sulphate Supplements: This form of magnesium supplement is mostly administered intravenously. It’s commonly called Epsom salt. The bioavailability is low as compared to other common supplements.

Magnesium Carbonate Supplements: The percentage of magnesium present in this supplement is about 35-40%, making it one of the supplements with high elemental composition of magnesium. The bioavailability of the magnesium component varies greatly, depending upon the PH in the stomach, it’s been shown to be up to 30%. Magnesium carbonate react with hydrochloric acid in the stomach to for magnesium chloride which is readily absorbed into the body system.

Magnesium Ascorbate Supplements: It’s made up of vitamin C and magnesium. Moderately absorbable into the body system.

Magnesium Hydroxide Supplements: It has a high percentage of magnesium composition, but poor absorption into the body system.

Taking Magnesium Supplements:

Now that you know the benefits of magnesium supplements and types of magnesium supplements, it’s equally important to know about taking them. To the fact that it is an extremely important element does not mean you should go on and consume it anyhow.

In this section of the article, I would talk about magnesium supplements dosage based on the recommended dietary allowance, I would as well talk about how to take magnesium supplements, and best way to take magnesium supplements.

When taking magnesium supplements, the most important thing to look out for is the bioavailability of the magnesium in the supplement form you’re taking. Because magnesium is not easily absorbed into the body system, most supplements manufacturers have created a “vehicle” for it’s transportation. What this means is that, magnesium is often chelated with either salt or amino acid for easy absorption.

The percentage of magnesium you get from supplements now depends on it’s bioavailabilty based on the type of magnesium supplement you’re taking.

First, let’s check the recommended dietary allowance of magnesium:

Children (80mg to 240mg) Teenagers (240mg to 410mg) Adult (400 to 420mg), check here for the complete data table. This will go a long way in giving you idea as regards that appropriate magnesium supplements dosage that you need. This WebMD page gives a complete breakdown of magnesium dosage based on condition being treated.

What are the best ways to take magnesium supplements?

There are three major ways of taking magnesium supplements. You can either take it orally, topically or intravenously. For home usage, oral intake and topical application of magnesium supplement is the best way as they’re considered safe and easy to administer.

It all boils down to your choice. Although there are speculations that topically administered magnesium supplements are greatly absorbed as compared to orally administered supplements. However, there is no concrete evidence to support this claim.

Best forms of magnesium supplements.

The best form of magnesium supplement are the ones with high elemental composition of magnesium and great bioavailability. Over the years, chelated magnesium supplements has been shown to fit right into this description.

Magnesium Supplements Side effects:

Generally, magnesium supplements are considered safe, when the appropriate dose is taken (Check the dosage link above). However, there are conditions that may render the usage of magnesium unsafe. Especially in cases of people with kidney problem.

It’s advisable to stay away from the use of magnesium supplements if you have kidney disease, reason being that, the kidney is responsible for elimination of excess magnesium from the body. And if the kidney isn’t function properly, there would be accumulation of magnesium in the body system.

Accumulation of magnesium may result into stomach upset, nausea, diarrhea, vomiting, etc…

Best Magnesium Supplements:

In the earlier part of the post, I discussed various types of magnesium supplements and also gave some points about their elemental composition and their bioavailabilty. I concluded that the best form of magnesium supplements are the amino acid chelated magnesium supplements, they are also the best absorbed magnesium supplements and I went further in listing out the magnesium supplements that falls into this category.

This purpose of this section is to make it easy for you when making decision about the best magnesium supplements in market. I won’t write a long magnesium supplement review, what I would do is point you in the right direction of the top rated magnesium supplement.