“Just take some magnesium!” People are told to take magnesium, but don’t really receive proper guidance on what type, how much, and which way to take this important mineral. More guidance is needed! Magnesium cannot exist by itself; it must be bound to something, usually an amino acid. That amino acid determines the action of the magnesium, so it’s imperative to know why you are actually taking magnesium in the first place. You certainly don’t want to take the laxative magnesium if you are trying to stop your leg cramps!
 

What is Magnesium anyway?

Magnesium (Mg) is a cofactor for more than 600 different processes in the body–from muscle contraction and relaxation to DNA and RNA production, nerve function, energy production, and blood glucose control. Clinically, it is used for muscle cramps, restless legs, high blood pressure, constipation, and calming the nervous system. Insulin resistance in diabetes has a direct relationship to low magnesium levels.
The recommended requirement for magnesium consumption is 300-400 mg per day. Magnesium is the center of the chlorophyll molecule in plants, so any dark green plant is a rich food source, as are avocados, pumpkin seeds, and almonds. Getting enough magnesium for your body is a factor of healthy digestion, how well you absorb minerals, and how much your body is demanding the magnesium.
 

Why do we become magnesium depleted?

Inflammation, stress, exercise, diarrhea, leaky gut, and sweating all deplete magnesium. If your digestion isn’t optimal (meaning strong stomach acid, good pancreatic output, and healthy intestinal tissue), then magnesium is poorly absorbed. Adequate vitamin D levels are needed for magnesium absorption from the gut, so when our serum levels fall below 50, magnesium won’t get picked up, despite your leafy green intake.

Magnesium absorbs well through the skin, but with this method the exact quantity or milligrams one absorbs cannot be fully determined. Epsom salt baths (magnesium sulfate) and magnesium lotions, gels, or oils (usually magnesium chloride) can be a great way to apply magnesium if someone needs to bypass digestion or is just generally sensitive. Topical forms or epsom salts are great for muscle tension or spasm. But in certain cases, both oral and topical applications need to be used to fully support the depletion.
 

How do I find the best kind of magnesium for ME?

Remember, what magnesium is bonded to is actually the most important determinant for the magnesium you need. There is really no “toxic” dose of magnesium. If you take too much of any form, you would simply get a loose stool. Just discontinue taking the magnesium and the bowel movements should return to normal within 24-48 hours. You can resume your magnesium; just take less of it. Listed below are the various types of magnesium and the role they fulfill.
 

Magnesium Oxide

Magnesium Oxide (MgO) is the magnesium bonded with an oxygen molecule. This compound is the least absorbed form of magnesium, meaning much of it stays in the bowel, making it the best laxative form of magnesium. It is also used as an antacid for indigestion and is the most concentrated elemental magnesium per dose, so you don’t have to take much of this to increase your magnesium levels. That said, a loose, watery stool is very common when taking too much, which can be easy to do. MagO7 from Aerobic Life contains very concentrated magnesium oxide, the most potent laxative magnesium.
 

Magnesium Citrate

This is one of the most common forms of magnesium on the commercial market. Magnesium is bonded to citric acid, which is absorbed in tissue using osmosis. Citrate is a larger molecule than oxide, so there is less magnesium by weight than in the oxide form. Because it pulls water into the bowel, magnesium citrate is also used for laxative purposes; it just may be better tolerated than MgO with less watery-diarrhea effect at low dosages. It is a little easier to titrate for laxative purposes. Pure Encapsulations’ Magnesium Citrate is very basic and concentrated enough per capsule so that you don’t have to take many caps to get to a therapeutic dose.
 

Magnesium Glycinate and Magnesium Amino Acid Chelate

The amino acid glycine has various roles in the body. Glycine is used for the nervous system as a calming neurotransmitter, enhancing magnesium’s natural relaxation properties. This makes magnesium glycinate the pick for settling down the nervous system and promoting parasympathetic tone. Magnesium amino acid chelate is usually bonded to a variety of amino acids, which are all larger molecules. Every formula is different, so if you need just a general magnesium formula for a multitude of issues, the amino acid chelate could be the way to go. Magtech from Magtein is a very popular combination formula that is used for general magnesium support. It is a powdered formula that mixes easily in water.
 

Magnesium Taurate

Magnesium Taurate is certainly the pick for calming down blood pressure and regulating heart rhythm. Taurine is an amino acid that is known to support cardiac muscle and enhance the quality of contractions. Cardiac cells have the highest concentration of taurine receptors. When taurine binds to these receptors, magnesium floods into the cell. Magnesium helps the heart muscle relax and helps blood vessels that feed the heart to open and deliver more blood to the heart tissue itself. Cardiovascular Research’s Mag Taurate is highly concentrated and well priced.

Magnesium L-threonate

This form effectively crosses the blood brain barrier and has recently been studied for uses such as patients with Alzheimer’s disease, dementia, ADD, ADHD, and brain injury recovery. A research study published in the medical journal Neuron reported that magnesium threonate creates improvement in learning abilities, brain fog, and both short and long-term memory. Additionally, it has the same benefits as any other magnesium, including enhancing sleep quality. OptiMag Neuro from Xymogen and iMagT from Magtein are two formulas of magnesium threonate that have been used with success for cognition support.

 
Let the knowledgeable wellness team at your favorite Peoples Rx location help choose the most suitable magnesium for you and your needs. And if a drinkable or gummy magnesium is up your alley, now is the time to stock up on Natural Vitality’s CALM products. They are 25% off throughout April!

Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders. Amy is available for consultation at Peoples North.
 
 
*Although licensed in other states, Naturopathic Doctors are not currently licensed in Texas.
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Realizing that poor food habits create disease is an overwhelming pill to swallow. Most pathologies such as diabetes, heart disease, irritable bowel, cancer, and autoimmune conditions develop over decades, making food habits ingrained and a challenge to change.

Holidays unfortunately don’t help. From Halloween candy to pumpkin pie and eggnog, constant temptation surrounds us. Even the strongest willpower eventually breaks down. Some people can get away with that occasional slice of cake or bite of ice cream, but others struggle with real organ-system damage and potentially face major health setbacks. These consequences, while seemingly unfair, are real. Knowing how to remedy the setbacks is vital.

Bad food choices happen. And you can’t go back in time, so here are some tools to assist you with holiday inflammation. Gluten and dairy sensitivities are the top 2 food intolerances that contribute to many pathologies, not just celiac disease or lactose intolerance. For the gluten and dairy-sensitive person, the best supporter for accidental exposures, cross contamination, or holiday meals of unknown ingredient origin is DPP-IV (Dipeptidyl peptidase-4). This enzyme breaks down gluten, gliadin (the proteins in wheat), and casein (the protein in dairy). It is even useful to take hours after the contamination has occurred.

The inflammation in the digestive system also has to do with imbalances in the gut flora. Gas, bloating, and abdominal pain are major signs you are fermenting your food rather than digesting. Breaking down cellulose and carbohydrate molecules in grains is a challenge for an inflamed bowel. The enzymes beta glucanase, lactase, and invertase significantly improve the breakdown and absorption of carbs into fuel for the body preventing painful gas and bloating.

Wine, raw vegetables, berries, and coffee can be hard to digest for certain people due to the phenolic compounds. While phenolic compounds found in these foods are studied for the antioxidant compounds, some people with extensive gut inflammation can actually find these hard to digest. Xylanase is the enzyme that breaks down these compounds in the plant cell wall to prevent bowel inflammation.

Oftentimes, with chronic gut inflammation, our ability to make and secrete general digestive enzymes is impeded. A broad spectrum digestive enzyme formula is foundational for nutrient absorption. Amylase, lipase, protease, glucoamylase are important enzymes in any basic digestive formula. Adding these has a huge impact on transit time both for constipation and for diarrhea.

Knowing how much of that pecan pie you can eat is hard to determine. But with the right tools, you can prevent the major consequences of inflammatory foods. While nothing can take the place of a perfect diet, this just may not be a reality for many people. All of these tools can be found at Peoples. Let the knowledgeable staff help you determine the right digestive enzymes for your situation. Don’t let holiday meals set you back. Happy Holidays!

Select Enzymedica and Enzyme Science digestion products are currently 25% off!
Expires 12/31/20.

 
 
 
 
 
 
 
 
 
 
Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders.
 
 
*Naturopathic Doctors are not currently licensed in the state of Texas.
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Elderberry/Sambucus spp

School’s back in session, fall is around the corner, and we’re all looking for a little more immune support for adults and kids alike these days! Luckily we’ve got a plethora of options: vitamin C, zinc, quercetin, vitamin D…to name a few. The plant world thankfully provides us with many options to help boost our immunity. Elderberry is probably one of the most recognizable names as it has made its way into the lives of many as the fall & winter immune staple. You can easily find many Elderberry options at Peoples–syrup, lozenges, gummies, capsules–but what exactly is it, where does it come from, and how does it help us?

Elder is a tree or shrub native to Europe, with a history of use that dates back thousands of years and is still one of the most popular remedies in European folk medicine. The berries and flowers are most commonly used, and there are many folk recipes for Elderberry wines, medicinal beers, jams, and more!

Elder flowers are commonly used in teas for upper respiratory infections. They are soothing to irritated mucous membranes and act as an expectorant and relaxant. They can also be used when there is a fever present as they are a diaphoretic, which means they help to encourage perspiration and release heat. Rich in quercetin and rutin, they are also useful for inflammation due to allergies.

Elderberries are most famous for their efficacy in shortening the duration of the flu, which many clinical trials have proven. Studies have also shown that the berries have a direct effect on viruses by inhibiting their reproduction. These flavonoid-rich berries can also help decrease oxidative stress, strengthen the eyes, and protect from inflammatory damage. They are an important antioxidant, containing anthocyanin, vitamin C and B-complex vitamins, and so much more. Elderberries are a deep-acting immune tonic that can be taken every day throughout cold and flu season.

We offer a wonderful selection of elderberry syrup at all Peoples locations. Gaia’s Elderberry Syrup is a a highly concentrated form, and I especially love our Texas-made Cassie Green Elderberry syrup with the benefit of added honey. There are also sugar-free syrup options available as well as tinctures, capsules, and gummies. A bonus to Elderberry syrup is that it tastes delicious! No wonder it’s such a popular addition to the medicine cabinet.

Laurène Elliott-Deyris is an Herbalist and Wellness Specialist at Peoples. She received her training at The Wildflower School of Botanical Medicine in Austin and is furthering her clinical studies with the Eclectic School of Herbal Medicine program out of North Carolina.

**This article is not intended to be medical advice. Please consult your healthcare practitioner before use.**

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Did you know that exposure to moldy, water-damaged buildings has the potential to make you sick? Mold serves an important role in nature by recycling dead organic material into soil and nutrients for new things to grow. To grow, it needs moisture and food in the form of cellulose, starch, or other organic matter. Mold species common in the outdoor environment rarely cause serious health issues for people.

However, mold can also grow indoors, especially in buildings damaged by water. The species of mold that grow inside tend to be much more problematic for human health, and can occur in much higher concentrations because they are in an enclosed space. Most people don’t realize that mold can take root and form a colony within 24-48 hours of water damage happening. Continued growth of some of the most toxic molds only requires high humidity (>60%) or slight, consistent dampness (a slow drip that never quite dries out).

Chronic Inflammatory Response Syndrome

There is a short list of mold species that are known to be toxic to nearly everyone, the most well-known one being Stachybortys. But for about 20% of the population, exposure to a much larger list of molds can cause a pattern of chronic immune dysregulation called Chronic Inflammatory Response Syndrome (CIRS). CIRS affects many systems of the body, with the primary symptoms manifesting in mucous membranes and the nervous system. Those who are genetically susceptible to CIRS and are exposed to toxic microbes will experience a progression of multiple symptoms, gradually getting worse. They will also become more and more sensitive to other irritants over time including electric and magnetic fields (EMFs), allergies, food reactions, and more.

Like other chronic, multisystem illnesses, CIRS is not commonly recognized by most of the healthcare profession. Because developing CIRS requires genetic vulnerability, it can be quite difficult to identify if the source of illness is a particular building. Since 75-80% of the population does not have this severe immune reaction, it is common that only 1-2 people in a family will become ill. Others will just have mild allergies with the same exposure. Symptoms of CIRS overlap with those of mono, IBS, SIBO, Lyme Disease, Chronic Fatigue, Fibromyalgia, MS, and often include psychological and/or psychiatric manifestations.

Common Symptoms of CIRS

Fatigue (progressive and deep)
Brain Inflammation (brain fog, spaciness, disorientation)
Anxiety, depression
Memory problems, slurred speech, vision changes
Coordination problems, issues with balance
Headaches, lightheadedness, dizziness
Respiratory issues (chronic sinusitis, chronic cough, SOB, wheezing, sore throat)
IBS- or SIBO-like symptoms (cramping, diarrhea, bloating)
Fake UTI (urinary frequency, urgency, burning, but no infection)
Unexplained weight gain or loss
Joint pain, muscle pain, muscle weakness
Muscle cramps, muscles feel wiped out with little effort
Exercise intolerance
Rash, skin flushing
Wheezing, weak voice
Cold and/or heat intolerance
Excessive thirst
Rapid pulse, heart palpitations, chest tightness or discomfort
Swollen ankles
Increased bleeding times (easy/severe bruising, bleeding gums, nose bleeds)
Immuno-suppression (more vulnerable to infections)
Increased static electricity shocks (watches and electronics may be short lived or glitchy)
Increased sensitivity to EMF, food sensitivities, other chemical exposures

Prevalence of Water-Damaged Buildings

It is estimated that around 50% of the buildings and homes in the U.S. are water damaged enough to cause illness. Austin is a particularly moldy city, nearly as moldy as a coastal city, thanks to our heat, humidity, and constantly-running air conditioners. Not only that, but AC ducts most likely don’t get cleaned as often as they should, and with rapid growth in Austin comes buildings being built quickly and with cheap materials more susceptible to mold. The city is also full of flat-roofed buildings, with nowhere for puddled water to go but down into the building. All of these create the perfect environment for toxic mold to grow invisibly, leading many to believe that Austin could have an even higher rate of buildings and homes with water damage.

What To Do

Getting away from the mold and into a clean environment are absolutely essential to resolving CIRS symptoms. Finding well-trained inspectors and remediators can be tricky in Texas due to our unusual building regulations, but it is worth doing the extra work to make sure that the mold is not only identified, but the cause is found and addressed.
Because of the broad symptoms associated with CIRS and mold illness, a practitioner should examine and treat each patient on a case-by-case basis. There is no all-encompassing fix. That’s why it is extremely important to find a mold- and CIRS-literate practitioner to help identify the problem and begin to detox, supplement, and repair neurology and immunity, all of which can be complex and tricky.

To book an appointment with Dr. Becky Andrews or any Peoples Rx practitioner, call 512-219-8600.

Becky Andrews, ND*, L.Ac. received her Doctorate of Naturopathic Medicine and Masters in Acupuncture at Bastyr University. She specializes in complex, chronic and “difficult” cases, especially relating to digestive health, fatigue, mood and detoxification. She works extensively with MTHFr and genetic challenges. In addition to seeing patients in Austin, she is faculty at AOMA School of Integrative Medicine.

*Naturopathic Doctors are not currently licensed in the state of Texas.

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

People are often surprised when the cause of their migraine, skin rash, or elevated cholesterol is a food sensitivity. The digestive system is not always the primary place where food allergies reveal themselves. Other organ systems like the skin, nervous system, and cardiac system can more swiftly respond to inflammatory reactions before digestive tissue becomes irritated. In chronic conditions, our bodies can endure a disorder for years. For example – it takes 40-70 years of daily cigarette smoking for chronic lung disease or cancer to manifest (American Lung Association).

Skin conditions like eczema are frequently related to food triggers. In 2015, The Clinical Journal for Experimental Allergy reported in a cohort study that infants with eczema were 11 times more likely to have food intolerances. The most common food intolerances associated with eczema are gluten and dairy, which are two common first-foods introduced to infants.

Dairy is a base for many formulas and is often encouraged by pediatricians as a source of calcium. Unfortunately, the inflammatory nature of milk likely creates more malabsorption than actual nutrient support. Even though skin is flared, look to the diet for the inflammatory cause.

Migraines and headaches have been long-associated with food triggers. The Journal of Neurological Sciences published a study that found 60 percent of the migraines they assessed to be associated with food intolerances. However, many people with migraines will not report digestive upset.

Elevations in LDL cholesterol (the bad cholesterol) and blood pressure are also linked to inflammatory diets. With a reduction in inflammatory foods, much like eliminating smoking and alcohol, LDL will also decrease. Dietary cholesterol is less impactful on your body’s total cholesterol than dietary inflammation. Blood pressure is also involved in that inflammatory reaction, and will also lower with an anti-inflammatory diet.

You do not have to have Celiac Disease, Irritable Bowel Syndrome, or Crohn’s Disease to suffer the consequences from an inflammatory diet. Many people misconceive that if they are not having gastrointestinal distress, their particular diet must be fine for them. However, people who have digestive symptoms (gas, bloating, constipation, diarrhea, pain) are actually well informed by their body.

It is important that patients be honest with their practitioners about their eating habits when having issues so that diet can either be ruled out or looked into as a possible culprit. If you are curious about inflammatory diets and gut health in general, Peoples regularly has diet-focused events in our seminar series. Check out these upcoming events this summer:

Gluten Free/Dairy Free Easily
May 2 at 6pm

Thyroid, Adrenals, and Fatigue: Elimination
May 10 at 7pm

Ketogenic vs. Paleo
June 6 at 6pm

Amy Nelson, ND* received her Naturopathic Doctorate from the National College of Natural Medicine in Portland, OR where she studied nutrition, homeopathy, herbal and functional medicine. In addition, Dr. Nelson was the Associate at The IBS Treatment Center in Santa Monica where she treated irritable bowel syndrome and complex food allergies. Dr. Nelson utilizes her experience in natural medicine to address female and male hormonal imbalances, mental health, and digestive disorders.
 
 
*Naturopathic Doctors are not currently licensed in the state of Texas.

Summer is a great time for outdoor activities and staying active with sports and swimming . However, muscle fatigue and injuries can sometimes occur and no one wants to be stuck on the sidelines. In such instances, Transformation Enzymes recommends Protease™. This supplement is a highly effective formulation designed to promote overall wellness for oxidative stress and is especially beneficial for supporting muscle pain and fatigue after exercise.

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