Nutrition

Integrative Medicine

What type of magnesium supplement is best for athletes to take?

Best Magnesium Supplements for Athletes: Glycinate, Sulfate, Malate

What type of magnesium supplement is best for athletes to take. Well, you got a choice of really three, I wouldn't do citrate, I wouldn't do magnesium citrate, it's a great supplement. We give it for constipation and it has the opposite effect. So too much of it can easily give you diarrhea and you don't want that and you do need to take a lot of magnesium, if you're an athlete approved recovery of relaxation for all the other good things that magnesium does. So, I would choose between magnesium, glycinate, magnesium, malate, and Himself ate, each has advantages. Magnesium glycinate is bound to glycinate to glycine, which can be very calming and relaxing, and, and have some mood stabilization at that. So that's, and it's very well absorbed. So magnesium glycinate, one of the kings of the magnesium supplement. Magnesium sulfate is an interesting form because it's kind of like Epsom salts and sulfur baths and things. Like the very relaxing. Very good for joint relief for pain relief. If a muscle relief and stuff like that and then there's magnesium malate, which has a lot of followers in the athletic Community as well. So I'd go with either glycinate, magnesium, sulfate, or magnesium malate.

Magnesium glycinate, magnesium sulfate and magnesium malate are the best types of magnesium supplements for athletes to take. They are well absorbed, calming, mood stabilizing and provide joint and muscle relief.

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When it comes to choosing a magnesium supplement for athletes, there are three options to consider. I would not recommend magnesium citrate as it can cause diarrhea when taken in excess, which is not desirable for athletes. Instead, I suggest considering magnesium glycinate, magnesium sulfate, or magnesium malate.

Magnesium glycinate is bound to glycine, which can have calming and mood-stabilizing effects. It is also well-absorbed by the body, making it an excellent choice. Magnesium sulfate, similar to Epsom salts and sulfur baths, is known for its relaxing properties and is beneficial for joint and muscle relief. Lastly, magnesium malate is popular among the athletic community and offers its own advantages.

Ultimately, athletes can choose between magnesium glycinate, magnesium sulfate, or magnesium malate based on their specific needs and preferences.

How are triglycerides measured? My understanding is that triglycerides are fat, and fat cannot be carried in the blood..

Triglycerides: Debunking the misconception about fat in blood

How are triglycerides measured? My understanding is that triglycerides are fat, that's correct, and fat cannot be carried in the blood. That's not exactly correct. So a triglyceride is three fatty acids, or sometimes two fatty acids in a phospholipid, bound to a backbone of glycerol. So you have tri, meaning three, right, and that backbone of glycerol, and 99% of the fat in your body and in your diet is in the triglyceride form. That's generally how it is. But triglycerides travel just fine in the bloodstream, and to some extent you have some fatty acids floating around there too. They're called free fatty acids. What can't be floating around in the bloodstream is cholesterol. That's the one maybe you're confused with. Cholesterol has to be packaged in a container, and those containers are called lipoproteins, and they contain cholesterol, triglycerides, a little bit of protein, and that's the one that can't just be floated through the bloodstream, but triglycerides most certainly can go through the bloodstream and do, and that's what your doctor measures when they measure your triglycerides on a basic blood test.

Triglycerides are a type of fat composed of three fatty acids bound to a backbone of glycerol. Triglycerides can travel through the bloodstream, and are measured by a blood test.

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Triglycerides are indeed fat, and a common misconception is that fat cannot be carried in the blood. However, that is not entirely accurate. Triglycerides consist of three fatty acids (or sometimes two fatty acids in a phospholipid) bound to a glycerol backbone. Approximately 99% of the fat found in both the body and the diet exists in the form of triglycerides. These triglycerides can travel through the bloodstream without any issues. Additionally, there are also free fatty acids present in the bloodstream. However, cholesterol is the component that cannot freely float in the bloodstream and needs to be packaged within lipoproteins, which contain cholesterol, triglycerides, and a small amount of protein. When your doctor measures your triglycerides during a basic blood test, they are specifically measuring the levels of triglycerides circulating in your bloodstream.

Are there dietary supplements that safely support libido?

Boost Your Libido Safely with Dietary Supplements

This is a question that I get in one form or another, a lot are their dietary supplements, that safely support libido. So waning libido is a big issue for many, many, many people. I'm tempted to give a flippant answer and say, yeah, the supplement that supports it the best testosterone and that's for men and women. By the way, it does have a very profound and noticeable effect. And I'm a big believer in testosterone supplement for anyone who needs. Which is many people but you're talking about over-the-counter supplements. I guess I would look at things like Maca and may see a thing called a Peruvian guinea thing. That that one seems to have some data behind it, some at least anecdotal data behind it. That that's reasonable some of the formulas. Like ashwagandha astragalus, those things. Ginseng, tend to help some people, but you have to understand that with libido, you were talking about a multifactorial issue. Something that has psychological components cultural components, religious components, physical, and circulatory components. So there's a lot of things that go into whether or not you are sexually active, whether you're attracted to people whether or not you can feel that attraction whether or not, you can perform all of those things are so influenced by so many different things. You want to make sure that your Basics are covered, that your infrastructure is covered that. You've got your circulation, your brain, your heart, all of those things are really performing well. And then after that experiment, with some things like Maca and guessing and ashwagandha, and consider hormone replacement. Again, I can't tell you because I have no idea who asked this question. And there are probably lots of individual components to this, but it might be Wise to discuss with someone who really knows what they're doing the idea of hormone replacement to me really help you.

Waning libido is a complex issue, and can be affected by many different factors such as psychological, cultural, religious, physical, and circulatory components. To safely support libido, it is important to ensure that the basics are covered; making sure your circulation, brain, heart, and other related aspects are performing well. Additionally, supplements like Maca, Ashwagandha, Astragalus, and Ginseng may help, but should be discussed with a professional who knows what they are doing before taking. Hormone replacement therapy may also be considered to help with waning libido.

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The question of whether there are dietary supplements that safely support libido is a common one. Waning libido is a significant concern for many individuals. While testosterone is a supplement that can have a noticeable effect on libido for both men and women, it is not an over-the-counter option and should be approached with caution.

When it comes to over-the-counter supplements, some options to consider are Maca and a Peruvian guinea thing called Maysee, which have some anecdotal data supporting their effectiveness. Formulas containing ingredients like ashwagandha, astragalus, and ginseng may also help some individuals.

However, it's important to understand that libido is a complex issue influenced by various factors, including psychological, cultural, religious, and physical aspects. It's crucial to ensure that the basics are covered, such as maintaining good overall health, proper circulation, and optimal brain and heart function.

After addressing these foundational aspects, one can experiment with supplements like Maca, ginseng, and ashwagandha. It may also be worth considering hormone replacement therapy, but this should be discussed with a knowledgeable professional who can assess individual circumstances.

Ultimately, the effectiveness of dietary supplements in supporting libido can vary greatly depending on the individual. It's important to approach these options with caution and seek guidance from a qualified expert.

Can you get sufficient iron from plant foods?

Vegan experts: Getting sufficient iron from plant foods is challenging

Question is can you get sufficient iron from plant foods? And I will full disclosure. I give you my bias on it. You may get vegan experts who will tell you. The answer is, yes, my perspective. Is this the iron that you get from plant Foods is not the same iron that you get from me. The iron that's in spinach is not heme, iron, heme, iron has, what's found in beef heme? Iron is the most absorbable, the most powerful and frankly, the best iron to get for the human body. There is no heme iron in plant Foods just isn't any. So you can get iron from foods like spinach, but you have to be careful about absorption. And you should probably talk to vegan experts for the best way to get iron into the system as As far as I know every vegan society and responsible vegan nutritionist lists iron as one of the main things you need to supplement with if you are on a vegan diet, the other being vitamin B12. So, in my opinion, you can't get sufficient amounts of the important form of iron from plant Foods.

You can get iron from plant foods, however it is not the same type of iron found in meats. To ensure sufficient amounts of iron, vegan experts recommend supplementing with iron and vitamin B12.

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Can you obtain sufficient iron from plant foods? I'll be upfront about my bias on this topic. While some vegan experts may argue that you can, my perspective is that the iron found in plant foods is not the same as the iron found in meat. Heme iron, which is present in beef, is the most absorbable and beneficial form of iron for the human body. Plant foods do not contain heme iron.

While you can get iron from foods like spinach, it's important to consider absorption. It may be advisable to consult vegan experts for the best ways to ensure iron absorption in the body. From what I know, vegan societies and responsible vegan nutritionists often recommend supplementing with iron and vitamin B12 when following a vegan diet.

In my opinion, plant foods do not provide sufficient amounts of the crucial form of iron needed by the body.

What are the best sources of omega-3 fatty acids?

Unlock the Power of Omega-3s: Wild Pacific Salmon Reigns Supreme

So, the question is, what is the best source of omega-3 fatty acids? And the answer is easy and simple, wild Pacific salmon. Now, there are two classes of Omega threes is the omega-3 that are found in animal foods like salmon. And there's the Omega-3s that are found in plants like flaxseed and hemp seed and chia seeds and the Omega threes that are found in plants. But you called a la alpha-linolenic acid, a good and their anti-inflammatory, their beneficial Body. They're not as powerful as the to Omega threes that are found naturally in fish and that's EPA and DHA. In fact, the body has to take the AL a that you get from plant foods and convert it into EPA and DHA. And that's where the really good work of Omega-3s gets done. Problem is the body's terrible at converting a la into DHA. And EPA it just doesn't do a very good job of it. So if you're a vegetarian or vegan and you're only getting Omega-3, Some plants, you got to consume a lot more of them than you might think because only maybe if you're lucky 10%, get converted to what's already found in Salmon. So why do I say wild salmon is supposed to say, Atlantic salmon or farmed salmon? Well, wild salmon is to farmed salmon, what factory farm beef is to grass-fed beef, just a very different animal instead of getting their natural pink color from eating Krill farmed. Salmon. It it because the farmers add pink color to their food. It's just a very different thing. So I really recommend that you get your Omega-3s from a real authentic source, which is like wild salmon from the Pacific at the farmed kind. And that's that's kind of the answer to the question that is the best source of omega-3 fatty acids. That really make a difference in your health

Wild Pacific salmon is the best source of omega-3 fatty acids. EPA and DHA are the two forms of omega-3s found in fish, and these are more powerful than ALA, which comes from plant-based sources. Wild salmon is better than farmed salmon, as it contains natural colors and nutrients that farmed salmon does not.

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The best source of omega-3 fatty acids is wild Pacific salmon. There are two classes of omega-3s: those found in animal foods like salmon, and those found in plants like flaxseed, hemp seed, and chia seeds. While plant-based omega-3s, called alpha-linolenic acid (ALA), are beneficial and anti-inflammatory, they are not as powerful as the omega-3s naturally found in fish, namely EPA and DHA.

The body needs to convert ALA from plant foods into EPA and DHA, where the real benefits of omega-3s come into play. However, the body is not efficient at converting ALA into EPA and DHA. Vegetarians or vegans who rely solely on plant-based omega-3 sources need to consume a larger quantity because only a small percentage, around 10%, gets converted into what is already found in salmon.

When it comes to salmon, wild salmon is recommended over farmed salmon. Wild salmon obtains its natural pink color from eating krill, while farmed salmon's color is artificially enhanced through added pigments. Wild salmon is considered a more authentic and beneficial source of omega-3s compared to farmed salmon.

In summary, for the best source of omega-3 fatty acids that truly make a difference in your health, opt for wild Pacific salmon rather than farmed salmon or plant-based sources.

Is it true you can get vitamin B12 from plant foods?

Plant Foods: No True Source of Vitamin B12

Is it true that you can get vitamin B12 from plant Foods? The answer is no, and because I anticipated some pushback on this. I brought along a prop for some evidence. This is the 375 dollar textbook. Nutritional Medicine by dr. Allan guei be one of the greatest nutritionist who ever lived and it's kind of beer text on everybody time in every condition all the research and according to dr. Gabey there's no B12 in plant Foods now, Let me give you the exception. There are. There are bacteria that can create some B12. There are some Sea Foods that have reputedly, some level of vitamin B12, but it's not really good research. We don't really know for the most part. They really just isn't B12 in plant Foods. What there are, are, B12, analogs and analog is something that looks like something acts like something, but isn't really the something that it looks like, and that is what there is in plant Foods, B12, analog It's they don't behave like B12 in the human body, they're not absorbed in the same way. They don't do the same functions. So the bottom line is despite the propaganda, you can't really get much B12 from plant foods and every responsible vegan nutritionist that I know of including the vegan society and London recommends that vegans supplement with B12 and also with iron because it is so almost impossible to get in the amounts that are optimal from a plant based diet.

Plant foods do not contain Vitamin B12 and vegans should supplement with B12 and Iron to obtain the optimal amounts for a healthy diet.

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No, it is not true that you can get vitamin B12 from plant foods. According to nutritional expert Dr. Allan Gaby, there is no B12 in plant foods. While there are bacteria that can produce some B12 and certain seafoods that may contain vitamin B12, the research is not conclusive. Plant foods do contain B12 analogs, which resemble B12 but do not function the same way in the human body and are not absorbed in the same manner. Therefore, despite any propaganda suggesting otherwise, it is difficult to obtain sufficient B12 from plant foods alone. Responsible vegan nutritionists, including the Vegan Society in London, recommend that vegans supplement with B12 and iron due to the challenges of obtaining optimal amounts from a plant-based diet.

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Jonny Bowden, PhD, CNS answers your Integrative Medicine questions. See all the advice Jonny Bowden, PhD, CNS has and get answers to your own Integrative Medicine questions.

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Jonny Bowden began his career as a jazz musician, studying under Herbie Hancock and at Juilliard before earning degrees in music & psychology from NYU. He found his passion for nutrition while working as a pianist for Alvin Ailey Dance Theatre. Bowden changed careers and earned 6 personal training certifications, a psychology masters, and a nutrition PhD. He was the Dean of the Equinox Fitness Training Institute for 4 years and became a board-certified nutritionist. Bowden has penned 15 books, including best-sellers "The Great Cholesterol Myth," "Living Low Carb," and "150 Healthiest Foods on Earth”. He's a worldwide speaker, has appeared on every major network (ABC, NBC, CBS, CNN, Fox, MSNBC), has been interviewed on dozens of podcasts, and featured in The NYT, Men’s Health, Woman’s World, Forbes Online, GQ, Cosmo, Self, Prevention, InStyle, Shape, and O, The Oprah Magazine. Known as The Nutrition Mythbuster™, Bowden is committed to debunking health myths and speaking truth to power.