Tag Archives: Magnesium

Got Fatigue?

NutrientFatigueJacquie Eubanks RN BSN

Often linked to lifestyle, stress, modern technology, and medical conditions, tiredness is one the most common health problems we face today. Normal sleepiness occurs at regular intervals following a circadian rhythm that signals the onset of sleep. Abnormal sleepiness, associated with the inability to stay awake at inappropriate times, is a complex physical, physiological or psychological issue that can be exacerbated by disrupted sleep, illness, and current societal pressures. While tiredness is often used to describe both sleepiness and fatigue, they are two separate and distinct conditions, and your health depends on recognizing the difference.

Fatigue is defined as a sustained and overwhelming sense of exhaustion, and decreased capacity to function at the usual level. Although chronic fatigue is not normally accompanied by excessive daytime sleepiness, fatigue needs to be taken seriously, as it’s an indication that your body is unable to keep up. While exercise is recommended to help those who are tired, it can exacerbate chronic fatigue, which requires rest, in addition to sleep.

Certain medications and medical conditions, including anemia, diabetes, obesity, adrenal fatigue, thyroid dysfunction, and more, can all deplete energy stores. Anxiety, depression, and insomnia are certainly aggravating factors. Add in lifestyle behaviors such as too much alcohol and caffeine consumption; as well as excessive or non-existent exercise, insufficient relaxation time, poor quality sleep, and our 24/7 seemingly sleepless world; and we have a recipe, not only for weariness, but for reduced quality of life.

Good nutrition is often overlooked as a defining factor for poor energy stores. Caffeine and energy drinks may provide a short-term energy boost. However, it’s proper nutrition and a balanced diet that supplies the daily energy reserves to support bodily function, physical, emotional, and psychological health, and overall wellbeing.

Eating strategies to help maximize energy levels:

Eating smaller, more frequent meals helps to fuel a healthy metabolism and prevent unwise snacking. As the brain has limited energy reserves, providing a steady supply of healthy nutrients supports focus and cognitive function.

In addition to smaller meals, healthy snacks help bridge the gap until the next meal. A handful of nuts, unflavored yogurt, or a piece of fruit may be all you need to ward off sluggishness.

Caffeine is a useful stimulant that can increase alertness. However, to take advantage of its energizing effects caffeine should be used wisely. Too much caffeine can result in insomnia, especially for the caffeine-sensitive or when consumed late in the day or evening.

Hydrating with water or unsweetened tea is often all it takes to keep your energy levels constant. One of the first signs of dehydration is fatigue, so drink up throughout the day and especially before, during and after exercise.

The amount of alcohol consumed determines the effects. One glass of wine or beer has a stimulant effect, but when more is consumed it acts as a depressant, slowing vital functions. These sedative effects that may help one fall asleep faster. However, alcohol disrupts sleep homeostasis and can impair sleep function, resulting in insomnia.

Ease up on sugar consumption. Sugar will cause blood sugar to spike and then crash, causing energy levels to plummet. Sweet cravings signal low blood sugar. An apple with almond butter or a handful of almonds may be all that’s needed to stabilize blood sugar levels.

Five nutrients your body needs to sustain daily energy levels:

B vitamins:  Your body needs carbohydrates, fats, and proteins from foods for energy. Often referred to as energy nutrients, all B-complex vitamins aid the natural processes your body uses to convert dietary carbohydrates and fats into fuel or glucose. Your body needs B vitamins to convert dietary energy into ATP, which transports chemical energy within the cells for metabolism.

Magnesium: Magnesium plays a critical role in cellular energy metabolism. In fact, all enzymes that utilize or synthesize ATP require magnesium. ATP, which provides the energy for most metabolic processes, exists primarily as a complex with magnesium.

Iron: Fatigue is the first symptom of iron deficiency, which the World Health Organization (WHO) defines as the number one nutritional disorder worldwide. Although low levels of iron can affect men and women of all ages, it often occurs in premenopausal women. Iron supplementation should only be taken under the advisement of a healthcare practitioner.

L-theanine: Believed to increase alertness and improve memory, L-theanine helps to boost energy levels, decrease stress and anxiety, and boost T cell production, which can be a low in those with chronic fatigue syndrome.

Omega-3 fatty acids: The body requires healthy fats for proper growth and development, as well as normal brain function. Deficiency in omega-3’s can result in low energy, memory issues, depression and a weakened immune system.

Above all, to support energy levels and fight tiredness, work towards getting regular adequate sleep, include energy boosting foods such as spinach, nuts, yogurt and fatty fish, avoid dehydration by drinking adequate amounts of water, and get twenty to thirty minutes of exercise daily.

Professional Supplement Center carries these and other high quality supplements to support cellular energy production and overall health:

B-Complex with...B Complex with Metafolin® by Douglas Laboratories: This comprehensive B vitamin complex provides all the essential B vitamins, as well as intrinsic factor, a nutrient necessary for optimal B 12 absorption. Gluten, soy, yeast, dairy, artificial ingredient free, Non-GMO formulation.

 

End Fatigue Daily...End Fatigue™ Daily Energy B Complex by Integrative Therapeutics®: This ultimate blend of B vitamins provides high level support for all day energy, and healthy blood, brain and nerve cell function. End Fatigue™ is especially helpful when under stress or to maintain mental alertness when fatigued. Gluten, soy, dairy, wheat, yeast and artificial ingredient free, vegan formulation.

 

Mag Complete ...Mag Complete by Complementary Prescriptions: This key formulation blends four forms of magnesium for optimal absorption and utilization in support of energy production and the maintenance of healthy nerve and muscle function.

 

L-Theanine 100 mgL-Theanine 100 mg by Integrative Therapeutics®: This naturally calming amino acid helps to reduce stress and promote a restful, relaxed state without diminishing daytime alertness. L-theanine has no significant side effects. Gluten, dairy, wheat, yeast and artificial ingredient free, vegan formulation.

 

NeuroNutrients with...NeuroNutrients™ with Iron by Neurobiologix: This complete bioavailable vitamin and mineral formulation provides high quality, balanced proprietary nutrients to support cellular energy production, and good physical and neurological health.

 

References:
Fatigue Definition. http://www.mayoclinic.org/symptoms/fatigue/basics/definition/sym-20050894
Why Am I Tired All the Time? Fatigue vs. Sleepiness. https://universityhealthnews.com/daily/energy/why-am-i-tired-all-the-time/
Eating to Boost Energy. http://www.eatright.org/resource/food/nutrition/healthy-eating/eating-to-boost-energy
Fatigue Causes Include Lack of 4 Specific Nutrients. https://universityhealthnews.com/daily/energy/fatigue-causes-include-lack-of-4-specific-nutrients/
Eating to Boost Energy. https://www.health.harvard.edu/healthbeat/eating-to-boost-energy
Important to recognize the difference between tiredness and fatigue. http://www.news-medical.net/news/2007/01/31/21652.aspx
8 Energy Boosting Foods to Keep You Alert. https://universityhealthnews.com/daily/energy/energy-boosting-foods-to-keep-you-alert/

Anxiety

AnxietyJacquie Eubanks RN BSNAnyone who has experienced anxiety is familiar with what can be described as an unpleasant feeling, a vague sense of unease and apprehension. While anxiety disorders affect over 40 million adults in the US, virtually everyone has felt anxious at some point in time. Symptoms such as mild stomach discomfort, perspiration, a quickening of the heartbeat, are common reactions to stressful situations. Similar to fear, anxiety triggers the fight or flight stress response and the release of stress hormones, including adrenaline, to see you through a momentary anxiety producing circumstance.

Normal intermittent anxiety is beneficial in certain temporary situations, a job interview, a college exam, public speaking, or what a performer would call opening night jitters. When anxiety becomes chronic or irrational and begins to interfere with normal everyday life, it can lead to physical illness and a psychological disorder diagnosis. Dissimilar to fear, which is a rational response to a real danger, chronic irrational anxiety generally lacks a clear or realistic cause, yet still produces physical responses that can become debilitating and lead to chronic conditions.

Chronic disproportionate anxiety that negatively affects sleep and concentration or results in avoidance of social situations, is classified as a disorder. While treatable, statistics show that a large percentage of adults who have anxiety disorders never receive treatment, such as therapy or medications. People who have undiagnosed or untreated anxiety disorders are more likely to self-medicate with nicotine, alcohol or street drugs that may temporarily relieve anxiety symptoms, but may also greatly affect general health and wellbeing in the long term. Those who are struggling to manage the symptoms of persistent, but not debilitating, anxiety may have anxious thoughts or behaviors that may be improved by dietary and lifestyle changes.

  • Eating more protein and healthy fats, not skipping meals, and avoiding sugar and refined carbs can keep blood sugar stable and eliminate blood sugar crashes. Low blood sugar can initiate a stress response and the release of stress hormones that feels eerily like anxiety.
  • Gradually decreasing caffeine intake until you can eliminate it entirely can help to improve sleep, stabilize energy and improve the stress response.
  • Getting adequate, restful sleep helps to eliminate the anxiety-insomnia-sleep deprivation cycle, leaving one less vulnerable to anxiety. To help wind down in the evening, dim the lights an hour before bedtime, take a warm shower or bath, or do a short meditation and some gentle stretching to help you relax.
  • Taking probiotics and eating fermented foods can help to promote healthy gut flora and improve gastrointestinal function. Digestive tract health can affect mood and may play a role in anxiety disorders.
  • Take every opportunity to get in some physical activity, as exercise helps to relieve stress and anxiety.

Anyone who struggles with anxiety will tell you that managing anxiety is not an easy task. Good lifestyle habits are certainly beneficial, as proper diet, sufficient exercise, and good quality sleep can noticeably improve the anxiety and stress response. As well, proper supplementation can improve the quality of sleep, provide calming minerals, support mood and neurotransmitter production and aid adrenal function, resulting in anxiety relief, improved focus, increased energy and more optimal stress management.

L-theanine – Found naturally in green tea, this amino acid enhances cognition and focus, while surprisingly promoting relaxation without inducing drowsiness. Utilized to naturally relieve anxiety and stress, L-theanine calms both the body and the mind, bringing about a state of wakeful relaxation. When you need to chill out, L-theanine can help.

Magnesium – Widely known as a calming mineral, magnesium is involved in hundreds of biochemical processes, including energy production, blood glucose regulation and stress management, as well as immune system and adrenal function support. Magnesium deficiency is linked to symptoms of anxiety, depression, mood imbalances, and insomnia, all of which benefit from magnesium repletion.

GABA – Synthesized naturally in the brain and widely distributed throughout the central nervous system, GABA is a major neurotransmitter that has relaxation-inducing and stress-relieving effects. Low levels are GABA are associated with anxiety, depression and insomnia. Clinical studies have shown that GABA supplementation can promote feelings of calmness, increase metal clarity and focus, and support more restful sleep.

Kava – Used traditionally for centuries to enhance relaxation, improve mood and support sleep, kava has been shown to elevate mood, improve stress management, reduce the negative effects of stress, and relieve symptoms associated with generalized anxiety, including persistent worry, restlessness, insomnia, fatigue and muscle tension.

Professional Supplement Center carries these and other high quality formulas to support overall health and a healthy stress response:

L-Theaninel-Theanine by Pure Encapsulations: One capsule provides 200 mg of l-theanine as Suntheanine®, a unique amino acid that provides helpful relaxation support, and eases occasional nervous tension and irritability with causing drowsiness. Gluten and soy free, Non-GMO vegetarian formulation.

Magnesium (glycinate...Magnesium Glycinate by Pure Encapsulations: Magnesium supports the metabolism and utilization of nutrients and the proper functioning of critical enzymatic and physiological functions. Important for muscle function and mood balance, magnesium in glycinate form is less likely to cause bowel discomfort than other forms of magnesium. Gluten and soy free, Non-GMO vegetarian formulation.

Gaba 750 mgGABA 750 mg by Integrative Therapeutics: One capsule provides 750 mg of GABA in support of the neuroendocrine system. This pure vegetarian formula is gluten, soy, dairy and sugar free.

 

Kava (Formerly...Kava by Herb Pharm: This liquid extract is sourced from sustainably harvested Kava grown in the Vanuatu Islands in the South Pacific according to ancient agricultural traditions. Kava provides nervous system support, promoting peaceful relaxation and stress reduction. This formula is prepared from the whole rhizome and root and is extracted with pharmaceutical grade certified organic grain alcohol. Gluten free, Non-GMO formulation.

Kava KavaKava Kava by Professional Solutions: Formulated with ecologically harvested Kava Kava from Vanuatu, this potent herbal extract supports calm, relaxation and bodily systems negatively affected by stress. Vegetarian formula. Contains Non-GMO soy.

 

References:
What is Anxiety? https://www.anxiety.org/what-is-anxiety
Understanding the Anxious Mind. http://www.nytimes.com/2009/10/04/magazine/04anxiety-t.html
Magnesium and the Brain: The Original Chill Pill.  https://www.psychologytoday.com/blog/evolutionary-psychiatry/201106/magnesium-and-the-brain-the-original-chill-pill
Murray, Michael, M.D. Easing the Agony of Anxiety & Panic Attacks. Vitamin Retailer, February 2017
Is It Normal Anxiety or an Anxiety Disorder? https://www.verywell.com/is-it-normal-anxiety-or-an-anxiety-disorder-2584401

All About GABA

gabaJacquie Eubanks RN BSN

As the body’s major inhibitory neurotransmitter, GABA is widely distributed and utilized throughout the central nervous system. Glutamate, an excitatory neurotransmitter, is the most common neurotransmitter and the metabolic precursor of GABA. GABA works to calm overexcited neurons, counterbalancing glutamate’s effects and helping to keep anxiety and brain overstimulation in check. While some neurotransmitters have dual functions–both excitatory and inhibitory–GABA functions solely as a calming agent, supporting optimal brain function and reining in fear and anxiety. In fact, pharmaceutical medications designed to alleviate anxiety work by targeting the GABA system, binding to GABA receptors in the brain, and enhancing GABA’s natural relaxing effects.

As GABA is the main inhibitory and glutamate the main excitatory neurotransmitter, GABA and glutamate have a complex and interconnected relationship. Each must perform a delicate dance to provide a stable, steady and well-functioning brain environment under normal conditions. Glutamate must be present in the right concentration and be in the right place at the right time for proper functioning. As the major mediator of excitatory signals, glutamate is responsible for many aspects of normal brain functioning including cognition, memory and learning. In addition, glutamate must also mediate the information that regulates brain development and cellular survival. When there is either excess or insufficient glutamate, mental wellness and physical health are affected.

Although glutamate is one of the most abundant and powerful neurotransmitters, it is almost exclusively located within the brain’s nerve cells, where it remains relatively inactive until extracellular glutamate binds with receptors. When glutamate levels are abnormally high or receptors are oversensitive, nerve cells activated by glutamate become overexcited, which can lead to glutamate toxicity, neurological inflammation and cellular exhaustion. Chronic glutamate toxicity can affect nerve cell survival and brain function and is believed to play a role in numerous neurodegenerative disorders, including Alzheimer’s and Huntington’s diseases.

GABA’s primary function is to prevent overstimulation. An imbalance of GABA and glutamate can leave you feeling depressed, overwhelmed, anxious, restless, nervous and sleepless. Low serotonin levels result in low GABA levels, as serotonin is a positive regulator of the interaction between GABA and GABA receptors. Factors that contribute to GABA insufficiency include genetics, inadequate diet, and prolonged stress. In addition to a healthy diet, that includes green vegetables, whole grains, nuts, fermented foods, and citrus fruits. Certain supplements, including the amino acid taurine, can support GABA receptors and encourage GABA formation. Exercise, such as yoga, is believed to help to increase GABA production, which may help to explain its calming and stress relieving effects.

Just like all cells, organs and metabolic processes, neurotransmitters require vitamins, minerals, amino acids and phytonutrients for effective function:

Taurine – As an amino acid, taurine freely crosses the blood brain barrier and is a positive GABA modulator with no side effects. Taurine has been shown to prevent neuronal damage, that can occur through increased glutamate levels, and significantly reduce neuron death associated with overstimulation.

L-Theanine – This plant-based amino acid found in tea increases brain levels of GABA, while enhancing receptor response. Studies have shown that L-theanine is useful for improving sleep quality, calming the central nervous system, and counteracting the toxic effects of stress.

Magnesium – Magnesium binds to and activates GABA receptors helping to relieve anxiety, insomnia, irritability and nervousness.

Vitamin B6 – Vitamin B6 is key to GABA synthesis and is used to help regulate GABA levels. GABA is formed from glutamic acid, utilizing B6 as a cofactor.

5-HTP – As a precursor to serotonin production, 5-HTP can help increase GABA activity. Adequate serotonin is needed for proper GABA function.

While researchers continue to study the effects of supplementation, scientists have studied GABA’s effects on brain waves. One study concluded that GABA significantly increased alpha waves and decreased beta waves, denoting that GABA effectively induced relaxation and reduced anxiety within one hour after supplementing. Another study showed that in addition to   encouraging relaxation and diminishing anxiety, GABA may enhance immunity under stressful situations.

Professional Supplement Center carries these and other high quality products to support overall wellness.

NeuroAdrenal...NeuroAdrenal Essential by Pharmasan Labs – This at-home test kit measures cortisol and select neurotransmitters, including GABA, glutamate, dopamine, serotonin and norepinephrine. Simply collect urine and saliva specimens in the privacy of your home and send them off in the prepaid packaging. Laboratory results are typically available within 7-10 days. A 15-minute follow-up consultation with our registered nurse is included with the test kit.

 

Calm GCalm G by NeuroScience – Calm G, formulated with neuron protecting ingredients, is used to reduce anxiousness, promote sleep and support healthy GABA levels. Calm G helps to modulate GABA-glutamate levels to calm overstimulation. Gluten, soy and yeast free formulation.

 

Trancor®Trancor® by Metagenics – This GABA-glutamate balance formula supports tranquility by modulating the balance between these two neurotransmitters. Supplies NAC, vitamin B6, magnesium, taurine, and green tea catechins. Gluten free formulation.

 

Gaba 750 mgGABA 750 by Integrative Therapeutics – One serving provides 750 mg of GABA in support of healthy brain nerve cell functions and healthy neurochemical balance. Gluten, soy and dairy free, vegetarian  formulation.

 

Taurine 1000 mgTaurine 1000 mg by Designs for Health – This sulfur containing amino acid is essential for glucose metabolism and healthy heart, immune, and nervous system functions. Gluten, soy and dairy free formulation.

References:
GABA Receptor Physiology and Pharmacology. https://www.ncbi.nlm.nih.gov/books/NBK28090/
Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans. https://www.ncbi.nlm.nih.gov/pubmed/16971751
GABA and glutamate in the human brain. https://www.ncbi.nlm.nih.gov/pubmed/12467378
Glutamate as a Neurotransmitter.  http://neurotransporter.org/glutamate.html
Glutamate Toxicity. http://web.stanford.edu/group/hopes/cgi-bin/hopes_test/about-glutamate-toxicity/
Chronic Glutamate Toxicity in Neurodegenerative Diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4679930/