Shatavari: An amazing herb for women’s health - NL-070

Shatavari (Asparagus racemosus) is an Ayurvedic herb well-known for its incredible health benefits for women of all ages. Also known as the “Queen of herbs”, shatavari rejuvenates and revitalizes female reproductive system. Shatavari root powder has been used for centuries to improve many aspects of women's health such as fertility, and symptoms associated with PMS and menopause. It has also been found very helpful in conditions such as polycystic ovarian syndrome (PCOS).

What makes shatavari such a miraculous herb for women's health? Shatavari contains many compounds, such as saponins, racemosides and racemosol, which are highly anti-oxidant in nature. Oxidative damage (caused by overwhelming production of free radicals, which is triggered by any kind of stress on the body and mind) is considered as one of the main risk factors for many female-related health disorders including infertility, polycystic ovarian syndrome PCOS, and hormonal imbalances. One of the many possible ways through which shatavari supports women's reproductive health is by minimising oxidative damage.

The herb is also rich in phytoestrogens, natural compounds with estrogen like properties. This makes it useful in balancing hormones and managing symptoms such as night sweats and hot flashes in menopausal women. Vaginal dryness is another challenging symptom in women transitioning into menopause (peri- menopause). It is caused by loss of estrogen and results in pain, irritation and inflammation in and around the vagina. Vaginal dryness also increases the risk of recurrent urinary tract infections (UTIs). Shatavari, with the presence of phytoestrogenic compounds, and tissue moistening properties, works as a natural remedy for vaginal dryness. Shatavari also helps relieve painful cramps in periods by relaxing uterine muscles. It regulates the menstrual cycle and offers relief in heavy, irregular and painful periods.

Estrogen-like effects of shatavari also supports muscle and bone health after menopause. Loss of estrogen is associated with poor muscle health and decline in bone mineral density that may increase the risk of bone fractures in post-menopausal women. In addition, shatavari is an adaptogenic herb and it gently helps the body build healthy stress response and cope with stress and anxiety. As an adaptogen, it helps the body adapt to all kind of stress, be it physical, mental or emotional.

Shatavari is an amazing herb for breastfeeding women as it boosts the production of breast milk. It also boosts immunity, fertility and sexual wellness in women. As we can see the health benefits of shatavari for women are many. In addition, it is good for the digestive tract, helps manage health conditions such as irritable bowel syndrome, type 2 diabetes and hair loss.

References:

1. O’Leary et al. Shatavari Supplementation in Postmenopausal Women Improves Handgrip Strength and Increases Vastus lateralis Myosin Regulatory Light Chain Phosphorylation but Does Not Alter Markers of Bone Turnover. Nutrients. 2021
2. Pandey et al. Impact of stress on female reproductive health disorders: Possible beneficial effects of shatavari (Asparagus racemosus). Biomed Pharmacother. 2018

Improve your memory and focus with Brahmi (Bacopa monnieri) - NL-069

Brahmi (Bacopa monnieri) has been used in the traditional Ayurvedic system of medicine for centuries to boost brain health and enhance learning, memory and focus. Also known as bacopa, water hyssop and herb of grace, brahmi works as a brain tonic that also provides relief in many other health conditions such as asthma, arthritis and irritable bowel syndrome.

The leaves contain many bioactive compounds such as saponins (bacosides), alkaloids and flavonoids. While more research is needed to confirm the mechanism through which brahmi offers such great improvements in cognitive skills, it is believed that saponins in brahmi (bacoside A and bacoside B) are chiefly responsible for its brain rejuvenating and other health benefits. Brahmi improves blood flow to the brain, protects the brain from the effects of oxidative damage, reduces inflammation, regulates the levels of certain neurotransmitters and strengthens the body’s natural stress response as an adaptogen.

Brahmi improves cognitive functions and reduces stress   

Brahmi is valued as one of the best herbs in Ayurveda for supporting brain health. Modern studies also back this claim and show that the herb can improve memory, attention and the brain’s ability to process information. Studies also show that brahmi supplements can be effectively used to reduce ADHD symptoms in children. [1] Attention deficit hyperactivity disorder (or ADHD) is a chronic condition that begins in childhood and includes symptoms such as inattentiveness, hyperactivity and impulsive behavior. Some early research suggests that brahmi may be useful in managing symptoms of Alzheimer's disease (AD) due to its anti-oxidant and anti-inflammatory benefits.

Brahmi is an adaptogenic herb, a class of herbs that increases the body's resistance to stress, promotes strong stress responses and protects the body from the harmful effects of stress. Long-term exposure to stress and anxiety can damage our physical and mental health. Stress can increase the risk of, or worsen, symptoms in certain conditions such as depression, insomnia, diabetes, asthma and heart disease. Persistent stress also weakens immunity, causes hormonal imbalance and leads to gastrointestinal symptoms such as gut inflammation, cramping and bloating. Research shows that brahmi helps reduce stress and anxiety, reduces the levels of cortisol and improves mood. It is known to improve physical and emotional health, and pain-related symptoms. [2] The bacosides present in the herb are powerful antioxidants and contribute to its anti-stress and anti-anxiety properties.

Other health benefits of Brahmi

1. Anti-oxidant and anti-inflammatory
2. Anti-ageing effects
3. Boosts immunity
4. Helpful in gout and arthritis
5. Useful in irritable bowel syndrome
6. Protects liver health
7. Improves gut health

Try our high-quality brahmi supplements if you are looking for a natural herbal supplement to improve your memory, focus and mental clarity.

References:

1. Dave et al. An open-label study to elucidate the effects of standardized Bacopa monnieri extract in the management of symptoms of attention-deficit hyperactivity disorder in children. Adv Mind Body Med. 2014
2. Lopresti et al. Effects of a Bacopa monnieri extract (Bacognize®) on stress, fatigue, quality of life and sleep in adults with self-reported poor sleep: A randomised, double-blind, placebo-controlled study. Journal of Functional Foods. 2021

Strengthen your immune system naturally with Giloy - NL-068

Giloy (Tinospora cordifolia) is a highly valued herb in the Ayurvedic system of medicine and well-known for its ability to boost the body’s immunity against infections, allergies and chronic fever. Giloy is an adaptogenic herb that rejuvenates the body, helps the body adapt to stress, boosts longevity, improves digestion and helps the body detox by flushing out toxins. In India, it is commonly known as "guduchi", which means a herb that protects the body from diseases. Giloy is also known as "Amrita" which can be translated as “nectar of life".

While all the parts of this plant offer amazing health befits, the stem in particular is extremely beneficial in improving immunity and managing chronic fever. The stem is rich in nutrition and is a source of many important bioactive compounds with anti-oxidant, anti-inflammatory and immunity-boosting properties. Some of these compounds include terpenoids, alkaloids and lignans.

Giloy boosts immunity

Giloy is rich in antioxidant and anti-inflammatory compounds that protect tissues from oxidative damage and inflammation. Research shows that giloy boosts immunity and works as a natural anti-pyretic (that reduces fever) and anti-allergic. It improves the body's immunity against many microbial infections and provides relief in cold, cough and asthma. Giloy also provides significant relief in symptoms associated with hay fever (allergic rhinitis) [1-2] It reduces allergic rhinitis symptoms of sneezing, watery eyes, nasal discharge, nasal obstruction, congestion and itching.

In Ayurveda, giloy is a go-to remedy for managing chronic fevers and associated complications. For example, it is very effective in reducing fever and improving platelet count in cases of dengue fever, a viral infection spread through mosquito-bite. Giloy, with its anti-pyretic and anti-inflammatory features, can be effectively used to recover faster from dengue and other fevers. It prevents the onset of recurring fever. Giloy also helps fight urinary infections as it boosts immunity, works as a diuretic agent and helps the body remove toxins. In fact, giloy is known to support the body’s natural detoxification process.

Other health benefits of giloy

1. Aids in digestion
2. Anti-ageing
3. Boosts liver health
4. Helps manage stress and anxiety
5. Reduces blood sugar levels
6. Helps in gouty arthritis and rheumatoid arthritis
7. Improves vision
8. Supports bone health
9. Useful in urinary tract infections
10. Promotes healthy skin

 References:

1. Geeta S et al. A Clinical Analysis of Evaluating the Usefulness and Efficacy of the Ayurvedic Drug Tinospora cordifolia in Humans. Advanced Science Letters, Volume 23. 2017
2. Khursheed Ahmad Ansari. Randomized clinical study to assess the efficacy of Giloy (Tinospora cordifolia) in allergic rhinitis. International Journal of Herbal Medicine 2015

Promote urinary tract and prostate gland health with Gokshura - NL-067

Struggling with urinary health problems? Urinary symptoms such as urgent need to urinate, painful urination, frequent urination and incontinence can be annoying, interfere with sleep at night and impact your work, social life and overall quality of life. Taking gokshura supplements can be very effective in managing some of these symptoms.

Gokshura (Tribulus terrestris), is a plant well-known in Ayurveda for its role in supporting the health of genito-urinary system, preventing urinary tract infections and managing painful symptoms associated with prostate gland disorders. It is also known as gokhru, caltrops, cat's head and devil's weed.

Gokshura contains a wide range of bioactive compounds with incredible properties that support urinary tract health, especially in men. It is a diuretic and works as a urinary tonic, antioxidant, anti-inflammatory, and anti-spasmodic. Its ability to fight bacteria and reduce inflammation make it an extremely beneficial herb for urinary tract infections. In addition, it also helps flush harmful bacteria and other toxins with the urine because of its diuretic properties.  

Studies show that gokshura also helps reduce the symptoms of prostatic hyperplasia (BPH), a prostate disorder that affects many men as they get older. In this condition, an enlarged prostate causes obstruction in the urethra, which results in painful symptoms such as difficulty passing urine, weak stream of urine, painful urination, getting up many times at night to pee, and incomplete voiding of the bladder. Gokshura reduces these symptoms as it is a powerful diuretic and improves the production and flow of urine.

Gokshura also supports kidney health because of its diuretic and lithotriptic properties (it helps break and dissolve kidney stones). Research shows that gokshura reduces the production of mineral compounds that lead to the formation of kidney stones. It has also been found useful in removing excess uric acid that can cause joint pain and inflammation.

Gokshura in supporting urinary tract and prostate health

1. Clears obstructions in the urinary tract
2. Gets rid of toxins and excess fluid
3. Anti-bacterial and anti-inflammatory properties
4. Prevents urinary tract infections
5. Improves the production and flow of urine
6. Helps manage painful symptoms in prostate disorders  

Other health benefits of Gokshura

1. Improves sexual health and function
2. Prevents the formation of kidney stones
3. Supports hormonal health
4. Reduces blood sugar levels
5. Reduces inflammation
6. Helps in PCOS
7. Improves athletic performance

References:

1.    Alexander V. SIROTKIN and Adriana KOLESAROVA. Puncture Vine (Tribulus Terrestris L.) in Control of Health and Reproduction. Physiol Res v.70 (Suppl 4); 2021
2.    Chhatre et al. Phytopharmacological overview of Tribulus terrestris. Pharmacogn Rev. 2014.

Combat stress and anxiety naturally with Ashwagandha - NL-066

While living with ongoing stress has become a new normal, stress is dangerous and it can hurt your physical as well as mental health. It weakens your immunity, drains the nervous system and negatively affects your cardiovascular, gut and hormonal health, triggering a wide range of emotional, physical and behavioral symptoms such as fatigue, low energy, depression, insomnia, chronic pain, muscle tension, muscle spasms and headache.

Ongoing stress creates inflammation in the body and increases your risk of developing certain health conditions such as heart attack, high blood pressure, stroke, diabetes, obesity and gastrointestinal problems. People who are continuously stressed out are also prone to developing addictions. Dealing with ongoing stress and anxiety? Don’t let it sabotage your health, productivity and social life. You can manage your stress with the help of a healthy diet, regular exercise, good sleep, meditation and natural supplements such as Ashwagandha.

Ashwagandha for stress and anxiety

Ashwagandha (Withania somnifera) is a popular herb best known for its ability to reduce stress and anxiety. In Ayurveda, ashwagandha is classified as a Rasayana, a herb that boosts overall health, rejuvenates the body and promotes vitality. Also known as Indian ginseng or winter cherry, ashwagandha is traditionally used to manage anxiety, fatigue, sleep issues, arthritis, asthma and neurological disorders. All these benefits are linked to its anti-oxidant, anti-inflammatory and adaptogenic qualities.

Ashwagandha functions as an adaptogen, a class of herbs that promote balance within all the organ systems, help the body adapt to stress and offer multidirectional health benefits. Adaptogenic herbs improve your body’s resistance to all kinds of stressors, whether physical or mental. That is why ashwagandha supplements made from ashwagandha root powder are often used to reduce stress and anxiety, improve energy levels and reduce fatigue. Ashwagandha calms the nervous system, and also rejuvenates the body and the mind.

People living with chronic stress also develop other symptoms and complications such as reduced cognitive functions, poor mood, food cravings, anxiety, depression and high blood sugar levels. Research shows that ashwagandha reduces cortisol levels, stress, anxiety and depression in people struggling with chronic stress. [1-2]

In addition to providing stress reducing benefits, ashwagandha also boosts immunity, reduces blood sugar levels, boosts heart health and improves cognitive performance. It also eases symptoms of arthritis with its pain-reducing and anti-inflammatory properties.

References:

1. Lopresti et al. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine: September 2019 - Volume 98 - Issue 37
2. Remenapp et al. Efficacy of Withania somnifera supplementation on adult’s cognition and mood. Journal of Ayurveda and Integrative Medicine. 2022

Boost your liver health with Bhumi Amla - NL-065

As the second largest organ in the body, your liver is responsible for more than 500 crucial functions that keep your body healthy, well-functioning and free of toxins. It produces bile for digestion, helps in the metabolism of carbohydrates, fats and proteins, synthesizes and regulates cholesterol, removes toxins, stores nutrients and glucose and helps in the production of hormones, and important proteins. It is one of the major detoxification organs as it cleanses the blood by filtering and removing harmful substances such as drugs, alcohol, medicines, urea, pesticides, natural waste products and chemicals found in processed foods. It also breaks down and removes old and damaged red blood cells.

 It is important to keep your liver healthy and functioning well, and to be mindful of the factors that can damage your liver health such as alcohol, over the counter drugs, prescription medications, viruses and an unhealthy diet.

What can you do to keep your liver healthy? Eat fresh foods, consume a well-balanced diet, stay active, maintain a healthy weight, watch your alcohol intake, and practice good hygiene.  Fresh fruits, vegetables and certain spices, such as garlic, turmeric, apple, green tea and avocado, are great for your liver health. You can also take Bhumi Amla (Phyllanthus Niruri) to boost your liver health and function.

Bhumi Amla and liver health

Bhumi Amla or Phyllanthus niruri is a tropical plant used extensively in Ayurveda to manage liver and kidney disorders such as jaundice, fatty liver disease, hepatitis and kidney stones. It has also been used for diabetes and genitourinary infections. Bhumi Amla is a rich source of phytochemicals, such as flavonoids and alkaloids – known to reduce inflammation, fight microbial infections and protect liver (hepatoprotective). The herb also goes by many other names such as bhumyamalaki, gale of the wind, chanca Piedra and stone breaker.

Bhumi Amla protects, nourishes and rejuvenates the liver due to its antioxidant, anti-inflammatory and anti-viral properties. Continuous exposure to toxins and harmful substances during detoxification makes your liver highly vulnerable to oxidative damage, inflammation and disease. The bioactive compounds in Bhumi Amla have antioxidant properties and protect the liver from oxidative damage.

Small-scale studies show that Bhumi Amla improves antioxidant levels and appetite in people with alcoholic hepatitis, where excessive consumption of alcohol over years cause damage and inflammation in the liver. [1] A randomized, double-blind, placebo-controlled trial found that supplementation with Phyllanthus Niruri is effective in patients with mild-to-moderate stage non-alcoholic fatty liver disease. [2]

General health benefits of Bhumi Amla  

1.    Works as an antioxidant, reduces inflammation
2.    Protects and rejuvenates liver
3.    Maintains healthy blood sugar levels
4.    Boosts immunity, anti-bacterial and anti-viral properties
5.    Prevents gastric ulcers
6.    Aids in indigestion
7.    Reduces risk of kidney stones

References:

1. Sowjanya et al. Efficacy of Phyllanthus niruri on improving liver functions in patients with alcoholic hepatitis: A double-blind randomized controlled trial. Indian J Pharmacol. 2021
2. Hassan et al. Effects of one-year supplementation with Phyllanthus niruri on fibrosis score and metabolic markers in patients with non-alcoholic fatty liver disease: A randomized, double-blind, placebo-controlled trial. Heliyon et al.

Anti-ageing benefits of Resveratrol - NL-064

Ageing is inevitable but is it possible to slow down premature ageing? There are a lot of factors that may make us age faster and force us down the road of chronic diseases that are associated with ageing. Scientists and researchers have been investigating natural compounds that promote overall health and also regulate processes that control ageing. Some extraordinary discoveries have been made in this field and among all the natural compounds that may hold the key to "healthy ageing", resveratrol is emerging as a powerful anti-ageing substance that has the ability to fight premature ageing at a cellular level, through its antioxidant and anti-inflammatory properties. Can resveratrol really help us live longer and better?

What is resveratrol?

Resveratrol is a polyphenol compound produced by certain plants in response to stressors such as microbial infections and adverse environmental conditions such as strong UV rays, injury or lack of nutrients. It is found in the skin of grapes, especially red and black grapes, certain berries, green tea, peanuts, dark chocolate and Japanese Knotweed. If you want to benefit from its anti-ageing properties, you can take also take high-quality resveratrol supplements.   

Anti-ageing benefits of resveratrol

Healthy ageing is not just about living longer, it means living an active, healthy a good quality life. And resveratrol supplements can help you achieve this goal. Studies show that resveratrol may reduce the risk of heart disease, improves blood vessel health, reduces LDL cholesterol and help manage type 2 diabetes by improving insulin sensitivity and reducing blood sugar levels. Some clinical trials have also reported benefits in obesity and neurodegenerative diseases. While more clinical trials are required to confirm its effectiveness in various health conditions, there is an exciting data that makes resveratrol a highly promising compound to be used a supplement to improve the quality of life and manage chronic conditions such as CVD, diabetes, obesity and Alzheimer’s disease. [1] In fact, latest studies show that resveratrol supplements may be very useful in women’s overall reproductive health, especially in endometriosis, painful periods, PCOS and their symptoms. [2] Resveratrol also boosts immunity and supports your gut health.  

So, what is the secret behind its anti-ageing and life extending benefits? Resveratrol is a powerful antioxidant and it helps control the oxidative damage caused by free radicals. Excessive drinking and smoking, chronic stress, processed food, overuse of antibiotics and drugs, exposure to heavy metals and air pollutants lead to overwhelming production of free radicals, known to hasten the process of ageing by increasing chronic inflammation, cellular damage and tissue malfunction. Resveratrol also improves the levels of internal antioxidants, providing your body with extra antioxidant reinforcement, especially in the mitochondria.  

There is another important way in which resveratrol improves life and healthspan. Researchers have discovered that resveratrol activates SIRT1, a group of proteins called sirtuins that regulate many processes involving cellular health and lifespan. Activation of SIRT1 enzymes improves aspects such as cellular resistance to stress, metabolic health, DNA repair and energy metabolism. Calorie restriction or fasting also activates SIRT1.

Proper nutrition, good night’s sleep and healthy lifestyle are the main pillars of your health. Supplementing with vitamins, minerals and bioactive compounds can help you prevent deficiencies and related diseases, improve your overall health and help maintain healthy vigour even in the later years of your life. Try resveratrol supplements if you are looking to reduce inflammation and lower your risk of age-related chronic conditions.  

References:

1.    Meng et al. Health Benefits and Molecular Mechanisms of Resveratrol: A Narrative Review. Foods. 2020.
2.    Novakovic et al. Resveratrol and Reproductive Health. Life 2022

Coq10 benefits for your heart - NL-063

CoQ10 is a coenzyme produced naturally in the body and is present in every cell. It has two main functions: it helps in production of energy and also acts as a powerful anti-oxidant that protects cells and tissues from oxidative damage caused by free radicals. Oxidative damage is known to trigger inflammation and premature ageing, and cause early onset and development of many chronic diseases such as atherosclerosis, heart disease, high blood pressure, diabetes, autoimmune disorders, neurodegenerative diseases, arthritis and cancer. CoQ10 is one of the most heart-healthy supplements that your body requires, but you need to be aware of some factors that will deplete CoQ10 in the body.

CoQ10 is a key component of reactions that generate cellular energy. That is why the highest concentration of CoQ10 is found in the tissues that need more energy to function such as heart, skeletal muscles, kidneys and liver. The coenzyme plays a very crucial role in meeting the heart's high energy requirements. In addition, it has antioxidant properties which help in preventing LDL oxidation, which causes inflammation and atherosclerosis. Research suggests that CoQ10 supplements can help:

• Improve symptoms with people in congestive heart failure
• Improve the health of blood vessels, help blood vessels dilate and reduce blood pressure in people with high blood pressure.
• Energize cardiac muscle and improve cardiac output
• Reduce inflammation
• Prevent oxidative damage caused by free radicals
• Improve blood sugar levels and is helpful for people with diabetes and metabolic syndrome, important risk factors leading to cardiovascular disease.     
• Reduce cardiovascular disease risk in diabetic patients by reducing total cholesterol and LDL
• Reduce muscle fatigue and pain in people taking statins

Taking CoQ10 supplements can be particularly helpful if you are taking statins -  prescription drugs that reduce (at a cost) high cholesterol levels. Statins work by blocking an enzyme that make possible a series of cellular reactions which produce cholesterol. This pathway (series of reactions) which is inhibited by statins is also responsible for the production of many other important substances such as vitamin K2, CoQ10 and heme. That's how statins interfere with the production of other molecules which are important for your health, and so deficiency of these molecules affects your overall health. Studies show that CoQ10 supplements help reduce muscle pain and weakness in people taking statins.  Other factors that deplete CoQ10 in tissues are age, smoking, chronic stress, nutritional deficiencies (shortage of B6 and omega 3 fatty acids) and use of drugs such as beta blockers.

References:

1.    Liang et al. Effects of coenzyme Q10 supplementation on glycemic control: A GRADE-assessed systematic review and dose-response meta-analysis of randomized controlled trials. Lancet. 2022.
2.    Zozina et al. Coenzyme Q10 in Cardiovascular and Metabolic Diseases: Current State of the Problem. Curr Cardiol Rev. 2018
3.    Dludla et al. The impact of coenzyme Q10 on metabolic and cardiovascular disease profiles in diabetic patients: A systematic review and meta-analysis of randomized controlled trials. Endocrinology, Diabetes & Metabolism. 2020

Surprising signs of vitamin C deficiency - NL-062

Vitamin C is involved in many important functions in the body. It is required for collagen synthesis, supports healthy immune function and works as a powerful antioxidant that protects cells and tissues from free radicals and reduces oxidative damage and inflammation. Vitamin C also works as a co-factor in the synthesis of L-carnitine (involved in fat metabolism) and helps in the synthesis of many neurotransmitters required for healthy brain function. You also need vitamin C for iron absorption, wound healing and tissue repair.

With such a diverse portfolio under its belt, vitamin C truly packs a punch when it comes to maintaining overall health and preventing infections and disease. With low vitamin C levels, you can experience swollen and bleeding gums, general weakness, fatigue, poor immunity and muscle weakness. However, long-term shortage can manifest as other lesser known symptoms that one might not typically associate with vitamin C deficiency.

Lesser known signs of vitamin C deficiency

Joint pain: Vitamin C is required to make collagen and other proteins, essential for bone mineralization. Collagen is also the main protein in your bones, joints, muscles and cartilage, providing strength and structure to these tissues. Vitamin C improves bone density, reduces the risk of fractures and can be effective in reducing symptoms in rheumatoid arthritis (RA) and osteoarthritis (OA).

Dry, scaly and rough skin: Vitamin C helps make collagen, protein that keeps skin elastic, soft and supple. Vitamin C also protects skin from the damage caused by sun exposure.

Corkscrew hair on the body: Severe vitamin C deficiency can result in scurvy, that can cause corkscrew or coil shaped hair on the body. Scurvy can also cause other serious symptoms such as easy bruising, tooth loss, bleeding gums, bone pain, fatigue and irritability. It can also present as bumps or growth on the skin (typically seen on the elbows, knees and hips), a condition known as follicular hyperkeratosis

Red spots around the hair follicles: Long term vitamin C deficiency makes the small blood vessels around the hair follicles friable and prone to breaking down, resulting in the appearance of red spots.    

Poor wound healing: Through its role in boosting collagen synthesis as well as in collagen repair, vitamin C is important for proper healing of wounds. Long term deficiency can result in delayed healing and repair of wounds.

Depression: Vitamin C deficiency can cause depression, poor mood and poor cognitive function. If you are struggling with anxiety, mood swings and fatigue, along with other signs of vitamin C deficiency, eating fresh fruits and vegetables and taking vitamin C supplements can help.

References:

1.    David Plevin and Cherrie Galletly. The neuropsychiatric effects of vitamin C deficiency: a systematic review. BMC Psychiatry. 2020.
2.    Ripani et al. Vitamin C May Help to Reduce the Knee’s Arthritic Symptoms. Outcomes Assessment of Nutriceutical Therapy. Med Arch. 2019

 Can magnesium supplements help in migraines? - NL-061

People suffering from migraines know that it is much more than just a headache. That intense throbbing pain in your head (on one or both the sides) can leave you incapacitated and drained for days. Everyone has their own triggers but the most common include emotional stress, changes in sleep pattern, hormonal fluctuations for women (such as in periods), alcohol, certain foods, bright lights, loud noises, and skipped meals. Dehydration and weather changes can also trigger a migraine episode. Knowing and managing your personal triggers can help you prevent the onset of a migraine attack. Medications can help but chronic use can cause severe side effects including nausea, dizziness, constipation and serious addiction.

Can dietary supplements such as magnesium help? Research suggests that magnesium supplements can help prevent a migraine attack and also manage its symptoms. In fact, magnesium deficiency is known to contribute to tension headaches and migraine. It has been found that people who get migraines have lower levels of magnesium than those who don’t.

Magnesium supplements in migraine

Magnesium plays a crucial role in keeping your nervous system healthy. It regulates stress hormones and brain chemicals that are associated with stress, mood and anxiety. In fact, magnesium has a very interesting association with stress. While magnesium helps the body manage stress and calms nerves, chronic stress makes you lose more magnesium, depleting its level.
Poor magnesium levels can cause stress, depression and painful muscle contractions.  As we know stress, whether emotional or physical, can be a big trigger for migraines. Stress also causes tension in the muscles, particularly in the neck. In fact, twitches, muscle cramps, tensed muscles, chronic pain and frequent migraines are often the early signs that you may have poor magnesium levels in the body.  

Magnesium relaxes muscles, prevents muscle contractions and also reduces stress levels in many ways. In addition, it dilates and relaxes blood vessels, improving blood flow to the brain. All of these qualities are very useful in managing symptoms of migraine. Magnesium supplements are also very effective in managing chronic pain, as magnesium blocks NMDA (N-methyl-d-aspartate) nerve receptors that are involved in transmission of pain.  Magnesium supplements can be used as a safer alternative to opioids and NSAIDs to manage both acute and chronic pain. Magnesium supplements can be very effective in managing menstrual migraines too.

References:

1.    Park et al. Efficacy and Safety of Magnesium for the Management of Chronic Pain in Adults: A Systematic Review. Anesthesia & Analgesia. 2020.
2.    Slavin et al. Dietary magnesium and migraine in adults: A cross-sectional analysis of the National Health and Nutrition Examination Survey 2001–2004. The Journal of Head and Face Pain. 2021.