“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 Wellness Center.
 
 
*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.

Staying home during a global pandemic is a great time to work on boosting your immune system, if you weren’t already! While having a strong immune system is indeed important during something like the current COVID-19 pandemic, it’s actually significant all the time. At any age, year-round, no matter your health status.

How To Boost Your Immune System Now

Of course there are tons of supplements and vitamins out there that can help with immunity (we’ll touch on that below), but there are other ways to work on your immune system that involve the things you already do every day to be and stay healthy.

Get up and exercise
Getting a daily dose of exercise is obviously good for your overall health, but did you know it can better your immune system too? The lymphatic system, an off-shoot of your veins, is the highway for your immune cells. The best way to get blood and lymph pumping is to exercise. This helps get immune cells where they need to go and helps relieve stagnation in inflamed tissue. In early stages of infection, any movement actually stimulates the immune system.

And we don’t mean you have to train for a marathon or become a powerlifter, either. If your gym is closed or you’re not the gym type, just focus on moving your body and raising your heart rate. Take a brisk neighborhood walk with the family and/or dog, have a living room dance party, search Youtube for bodyweight workout plans, do yoga! Set up a home “gym” with canned food, milk jugs filled with water, and that jump rope you once upon a time stashed in the junk closet.

Focus on nutrition
Ah yes, eating “clean.” The thing so many of us strive to do day in and day out. What many people don’t realize is how important diet is to the immune system. Poor nutrition creates inflammation that weakens the immune system, congests the liver, and potentially feeds pathogens. Gluten, dairy, and sugar are the opposite of superfoods. Gluten and dairy are two of the most common inflammatory foods, creating mucous, inflammation, and tissue damage when ingested.

Get some sleep
We all know that the standard eight hours every night is best, but it’s especially necessary to build and keep a strong immune system. When you get into a deep sleep, your body secretes growth hormone, something that helped you grow from childhood. As an adult, growth hormone repairs tissue. You cannot properly heal from injury or inflammation if you don’t sleep.

Quit those bad habits
We know a lot of people have traded smoking for vaping in the last few years, but it’s not any better for our overall health. And even though you often hear that a little nightly red wine is good for heart health, it’s important to remember that any alcohol isn’t great for the body. Alcohol, in any way, shape, or form is toxic to the liver, digestive system, pancreas, and kidneys. These are also main immune and detox organs that need support during infections.

When supplements can help
As hard as we work to be as healthy as possible, sometimes you need a little supplementation help, and that’s ok! Three basic supplements for the immune system are Vitamin C, Vitamin D, and Zinc. Upper respiratory viral infections have a classic history with Vitamin C. Even 2,000-5,000 mg per day has been shown to shorten the duration of upper respiratory infections. Vitamin D is an immune supporter, and even people with adequate sun exposure can have low-levels of vitamin D. 2,000-5,000 IUs is a helpful, non-toxic dose to support your body during infections. Zinc is an immune activator that also inhibits the spread of bacteria and viruses. Peoples Rx has a wide array of these basic supplements, as well as specialized formulas for your specific needs.
 
While doing all of these simultaneously are the best case scenario for your body and immune system, know that every little bit helps. Just like maintaining a healthy weight, cutting out a specific food group or habit, and sticking to an exercise routine, building a strong immune system is an ongoing, lifelong journey!

If you feel like you could use some immune support, our practitioners at Peoples Wellness Center and other Peoples Rx locations are currently scheduling virtual, discounted mini-consults focusing on the immune system. Schedule your telehealth appointment today by calling 512-219-8600.
 
 
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.

***Unfortunately, this event has been cancelled.***

Having trouble falling asleep? Are you waking up in the middle of the night or dragging throughout the day? Join Jane Yu, L.Ac. to learn how to overcome common sleep issues like anxiety or over-active mind. She will discuss methods to help reset sleep cycles, calm the mind, and boost energy.

For questions, call 512-219-8600 or email pwcnorth@peoplesrx.com, and be sure to follow Peoples on your favorite social media channels! Facebook | Instagram
 
Jane Yu, L.AC. is a licensed acupuncturist who graduated from the AOMA Graduate School of Integrative Medicine. She uses the full scope of Oriental Medicine including moxa heat therapies, cupping, Chinese herbs, and more, and specializes in pain management, stress management, and allergies.
 
 
 
 

Bring your pillow and dress in your comfiest pajamas as we learn techniques for relaxation with Charlotte Sobeck. Prepare to relax with breathing exercises, yoga, and meditation to achieve total relaxation and a good night’s sleep.

For questions, call 512-219-8600 or email pwcnorth@peoplesrx.com, and be sure to follow Peoples on your favorite social media channels! Facebook | Instagram
 
Charlotte Sobeck, MSOM, L.Ac. practices Functional Traditional Chinese Medicine (TCM) and Acupuncture for the entire family, and specializes in fertility, prenatal, postpartum and pediatric care. She also practices pediatric Tui Na, an acupressure massage for infants and children that strengthens the immune system and treats common childhood health issues. Charlotte’s practice includes holistic healthcare consulting with a functional medicine approach.
 
 
 
 

Whether you are stuck regarding your health or want to fine tune a certain area, come and learn a few health tips that can help you out. From better digestion to better sleep, we will cover many aspects to get you to your health goals!

For questions, call 512-219-8600 or email pwcnorth@peoplesrx.com, and be sure to follow Peoples on your favorite social media channels! Facebook | Instagram
 
Scott Jurica, MS, DC, PAK, ACN, grew up as an overweight child and was often teased about his size. Through the support of family, mentors, and love of sports, he turned his weakness into strength by focusing his life on natural healthcare. In his Austin and New York City offices, Dr. Jurica helps patients become their healthiest selves so they can live life to the fullest!
 
 
 

Ashwagandha / Withania somnifera

Ashwagandha is one of the most popular herbs used today to help combat stress and fatigue. Known as an adaptogenic herb, meaning that it’s used to strengthen immunity and reduce both mental and physical stress, its use dates back 3000-4000 years in India, coming from the Ayurvedic tradition where it was commonly used as a rejuvenative tonic.

With our busy modern lifestyles, Ashwagandha can help restore energy levels by nourishing and strengthening nervous, adrenal, thyroid, and immune function. It also helps regulate sleep cycles, making it one of our more calming adaptogens.

We hear from customers often that Ashwagandha helped them in a number of ways, but we really love it because it helps people adapt to life’s daily stressors, making it an herb so well-suited for today’s fast-paced world.

In the wellness section of Peoples Rx, we offer a number of Ashwagandha products that have been vetted by our knowledgable staff. Next time you’re in, ask a wellness specialist for help choosing the right one for you!

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.

Feeling wired, but tired? Not sleeping well? Your adrenal glands could be to blame!
 
What we will discuss:
How your body deals with stress.
The sympathetic, or ‘fight or flight,’ system.
The parasympathetic, or ‘rest and digest,’ system.
What cortisol does to your body.
Tips to control stress and get better sleep.
 
 
Free to attend. To RSVP, email info@AustinHolisticDr.com.

Dr. Danny VanNoy graduated from Parker University in Dallas with two Bachelor of Science degrees (Anatomy, Health & Wellness) and a Doctor of Chiropractic degree with cum laude honors. He has completed the 100-hour Applied Kinesiology certification, under Dr. J.J. Gregor, and is trained in functional nutritional through the teachings of Dr. Datis Kharrazian with Harvard Medical School research and Apex Energetics. With a passion for wellness and alternative treatments that allow for natural healing, he truly cares for his patients’ well-being.
 
This event is not associated with Peoples Rx, and any views expressed are not necessarily those of Peoples Rx.

Dr. Jonci is putting the power back in your hands when it comes to your family’s health. This compelling class shows that natural options don’t have to be difficult or expensive.

Learn ways to use popular over-the-counter natural options. All while getting a big dose of the best medicine, laughter. A lively and interactive session full of education and laughs. You’ll walk away with a better understanding of how to take care of yourself and your family… naturally.

For questions, call 512-219-8600 or email pwcnorth@peoplesrx.com, and be sure to follow Peoples on your favorite social media channels! Facebook | Twitter | Instagram
 
Jonci Jensen, ND*, is a Naturopathic Doctor based in North County San Diego. She provides holistic care for auto-immune, stress, and chronic conditions. Recommendations including homeopathy, healthy diet, nutritional supplements, and natural living. Dr. Jonci is an adjunct professor at Bastyr University in San Diego and teaches classes across the country on using natural medicine.
 
*Naturopathic doctors are not currently licensed in the state of Texas.