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Many health experts suggest that magnesium is a prevalent deficiency in the population, but it is also lesser known. However, thanks to the buzz created by TikTok influencers, it's gaining the attention it deserves. While many are aware of magnesium, few know the full extent of its health benefits. This article delves into why magnesium is essential for the body and highlights the top 7 most significant benefits of magnesium for men's health.
Magnesium is a vital mineral that plays numerous roles in maintaining overall health. Despite its importance, many people do not consume enough magnesium in their diets. Here are some of the key functions of magnesium in the body:
In males with low testosterone levels, magnesium can help bring it to optimum levels.
It plays both a direct role and an indirect role by converting vitamin D to its active form, which is required for testosterone production.
Studies suggest that low testosterone (the primary male sex hormone) in older men may be a predictor of type II diabetes and early mortality.
A 2011 study reports magnesium supplements may help improve testosterone production in older adults and decrease the risk of metabolic conditions like diabetes.
Magnesium is key to a healthy heart as it influences neuron signaling and heart muscle contractions.
It also regulates the movement of electrolytes like calcium and potassium into the cells.
A 2013 meta-analysis compared the results of 16 independent studies.
It reports that people with increased circulating magnesium levels had up to a 30% lower risk of developing cardiovascular diseases.
The study further reports that high dietary magnesium levels helped reduce the risk of ischemic heart diseases by up to 22%.
Though the mechanism behind this is unclear, it is hypothesized that magnesium helps with relaxation by acting on certain brain chemicals.
It also may bring down cortisol levels and increase melatonin.
All these can promote better sleep.
A 2012 placebo-controlled clinical trial analyzed the effects of magnesium supplementation on sleep disorders like insomnia and early awakening in older adults.
According to this study, magnesium supplementation helped improve sleep by increasing serotonin and melatonin levels.
Magnesium improves muscle functions and enhances workouts by increasing the glucose availability in the blood.
A 2011 study reports magnesium supplementation can help improve performance strengths in athletes, aiding better handgrip, rotation, and jumping performance.
Working out or physical exercise depletes magnesium levels in the body.
If this is not compensated with dietary or supplementary magnesium, it may affect physical performance.
Men who work out regularly always have the risk of post-workout injuries and muscle aches.
Magnesium helps improve muscle flexibility, decreasing the risk of post-workout injuries.
Low magnesium levels in the body may encourage lactic acid buildup in the muscles.
This can lead to muscle aches, burning, and nausea. Improving magnesium hence helps with better exercise recovery.
According to Mental Health America, about six million American men are affected by depression yearly.
Depression, bipolar disorder, anxiety, psychosis, schizophrenia, and eating disorders are some of the top mental health issues men face in the country.
Studies report magnesium deficiency can lead to various psychiatric symptoms, including depression.
Magnesium affects bone health in men in two ways.
Did you know that certain genes like CASR can increase the risk of magnesium deficiency even when on a nutritionally optimal diet? Get your Gene Nutrition report to understand your nutritional needs.*
*report generated using existing ancestry test DNA data. Xcode does not ship out DNA kits.
Magnesium deficiency, also known as hypomagnesemia, occurs when the body does not receive enough magnesium to support its essential functions.
Although rare in healthy individuals, certain conditions can lead to inadequate magnesium levels.
Magnesium deficiency doesn’t cause significant symptoms immediately. However, chronic magnesium deficiency may lead to the following symptoms.
Men with chronic magnesium deficiency may have a higher risk of developing high blood pressure, type 2 diabetes, and heart diseases.
The recommended daily intake of magnesium
| Age | Male | Female | Pregnancy | Lactation |
| Birth to 6 months | 30 mg* | 30 mg* | ||
| 7–12 months | 75 mg* | 75 mg* | ||
| 1–3 years | 80 mg | 80 mg | ||
| 4–8 years | 130 mg | 130 mg | ||
| 9–13 years | 240 mg | 240 mg | ||
| 14–18 years | 410 mg | 360 mg | 400 mg | 360 mg |
| 19–30 years | 400 mg | 310 mg | 350 mg | 310 mg |
| 31–50 years | 420 mg | 320 mg | 360 mg | 320 mg |
| 51+ years | 420 mg | 320 mg |
Source: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
The following are some of the best magnesium-rich foods.
Depending on the source, tap water or bottled water can also contain traces of magnesium.
You can also increase your magnesium intake daily by choosing magnesium-fortified foods.
While magnesium is essential for numerous bodily functions, overconsumption can lead to serious health issues.
Understanding the risks associated with excessive magnesium intake is crucial, particularly for those considering supplements.
It is always safe to consult a medical practitioner before starting magnesium supplementation.
Depending on your health status and some other factors, your doctor can recommend a suitable form of magnesium.
Some forms of magnesium supplements with better absorption are:
Magnesium can interact with various medications, including:
Consultation is key
Discuss any current medications with your healthcare provider before starting magnesium supplements to avoid potential interactions.
The maximum recommended dosage for males is 420 mg/day and females 350 mg/day.
Anything more than this is considered unsafe and can lead to the side effects mentioned above.
Magnesium supplements can be taken at any time of the day; what is important here is to be consistent with it.
If you are taking magnesium to resolve sleep issues, then it is better to consume it before going to bed.
Yes, men over 50 do need magnesium. In fact, males aged 30 and above require more magnesium (420 mg/day) than those who are younger than 30 (400 mg/day).
Magnesium can preserve cognition as you age and also supports muscle functions.
Studies have established a link between low magnesium levels and increased prevalence of erectile dysfunction.
While further research is needed, it is hypothesized that magnesium may assist with erectile dysfunction in several ways:
Multiple studies have shown that magnesium can help increase testosterone levels in magnesium-deficient males.
The effect is much more on those who engage in regular workouts compared to those with a sedentary lifestyle.
Magnesium is essential for vascular health and can enhance blood flow. It relaxes blood vessels by blocking calcium channels.
It also supports the production of nitric acid, which is required for vasodilation.
Further, magnesium also helps regulate blood pressure, which aids in overall healthy blood flow.
Could the constant pain or fatigue you're experiencing be more than just passing stress or exhaustion? Chronic conditions like fibromyalgia and MS are becoming increasingly prevalent worldwide, affecting millions of people. Despite their considerable effect on everyday life, these conditions often remain underdiagnosed. Fibromyalgia, for instance, is estimated to affect up to 5% of the global population. At the same time, over 2.8 million people today live with MS. What makes these two conditions so prevalent yet so difficult to diagnose? As gaps in prevalence estimates persist, it's crucial to explore the underlying causes and latest findings about fibromyalgia and MS.
Fibromyalgia is a long-term health issue that leads to widespread pain across the body.
While the cause remains unknown, many experts believe it may involve abnormal processing of pain signals within the brain and spinal cord.
Due to its persistent nature, this condition often affects musculoskeletal areas and can make daily tasks challenging.
Multiple sclerosis (MS) is a chronic autoimmune disorder that causes inflammation and harm to the central nervous system (spinal cord).
In this condition, the immune system abnormally attacks the myelin sheath, which protects nerve fibers. This damage interferes with communication between the brain and body, resulting in various symptoms.
MS often develops in young adults, specifically those aged 20 to 40, and can significantly disrupt routine activities.
Both conditions can present with similar symptoms, such as fatigue and cognitive difficulties, but each condition has some unique characteristics.
Fibromyalgia symptoms include:
MS symptoms include:
People with fibromyalgia often report a constant ache spread across multiple regions of the body.
This pain can cause muscles to feel sore or strained, even without physical activity. It may range from a light ache to intense, burning, or sharp sensations.
Common experiences include:
The pain typically lasts long, making sleeping or staying active harder.
MS pain can appear in various ways due to nerve damage, triggering sensations without a known cause. People with MS may experience:
The intensity of pain varies.
Depending on the progression of MS, some individuals may experience mild tingling, while others face more severe discomfort.
Multiple causes may contribute to the occurrence of both fibromyalgia and MS.
Internal causes:
External causes:
Internal causes:
External causes:
The diagnosis and treatment of fibromyalgia and MS differ in several ways, although both conditions rely heavily on symptom evaluation.
MS diagnosis typically involves ruling out other conditions through various tests. Doctors often perform an MRI and may also order:
Neurologists who specialize in the nervous system usually diagnose and treat MS.
On the other hand, a fibromyalgia diagnosis is made after the patient experiences widespread pain for more than three months without any identifiable cause.
Rheumatologists or primary care doctors typically manage fibromyalgia cases.
For MS, doctors recommend medications to manage symptoms, slow the disease, and aid recovery from flare-ups. Treatment options include:
In fibromyalgia, treatment focuses on symptom management. Doctors may prescribe specific medications approved for the condition, such as:
Both conditions require personalized treatment plans, as medication responses can vary from person to person.
Note: This article is purely informative. Always consult a doctor for proper diagnosis and treatment. Never self-diagnose or treat conditions without medical guidance.
Fibromyalgia and MS share several similarities, particularly in their symptoms and risk factors.
Both conditions can cause fatigue, which causes individuals to feel tired often. Though they affect the body differently, there are notable overlaps in how they may develop.
Some key similarities include:
Yes, MS can lead to itching. The condition affects the nerves and can result in dysesthesia, which includes abnormal sensations like itching.
This itching may come and go and occur in various body parts. In some individuals, itching may appear early in the disease, sometimes even before they receive a diagnosis.
While both of these are chronic conditions, their impacts on life expectancy differ.
Fibromyalgia symptoms are persistent but not life-threatening, and the condition does not shorten lifespan.
In contrast, MS can progress and lead to severe symptoms. As reported by the National Multiple Sclerosis Society, MS may reduce a person's lifespan by about seven years, and severe forms can be life-threatening.
Despite this, the National Institute of Neurological Disorders and Stroke notes that many individuals with MS have a similar life expectancy to those without the disease.
An MRI test cannot diagnose fibromyalgia, as it typically does not reveal specific signs of the condition.
However, some studies have noted unusual features in MRI scans of individuals with fibromyalgia compared to those without it.
These findings suggest that while MRIs can't definitively detect fibromyalgia, they may show differences that could be relevant to understanding the condition.
Is Genetic Testing For Multiple Sclerosis Available?
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Is Alzheimer's Type 3 Diabetes?
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Healthy eating has changed a lot in 2024—the year’s most popular diets focus on lasting changes instead of promising quick results. Rather than strict food rules and crash diets, we’re choosing eating plans that are easier to follow and introduce healthier eating habits. The most popular diets of 2024 help in various ways- from protecting your heart and brain to managing weight and feeling more energetic. Ready to discover which diet might work best for you? Let's look at the five most successful eating plans of 2024 and what makes them stand out from the rest.
Various 2024 diets have showcased their health benefits and popularity.
Here are the top five, highlighting their unique advantages along with scores out of 100:
The Mediterranean diet is a balanced, plant-focused approach inspired by traditional foods from Greece, Italy, and Spain.
It prioritizes whole grains, vegetables, legumes, nuts, and healthy fats like extra-virgin olive oil, with lean proteins mostly from fish and poultry.
This diet values food quality and balance over strict rules, making it adaptable and easy to follow.
Benefits:
Pros:
Cons:
The DASH diet aims to help prevent and manage high blood pressure.
With support from the National Heart, Lung, and Blood Institute, it boosts fiber and essential minerals like calcium, potassium, and magnesium while reducing sodium and unhealthy fats.
This diet prioritizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while restricting saturated fats and added sugars.
Sodium intake is capped at around 2,300 milligrams daily for more significant benefits and eventually drops to 1,500 milligrams.
Benefits:
Pros:
Cons:
The MIND diet merges vital elements of the Mediterranean and DASH diets to promote brain health and lessen cognitive decline.
It was created through research funded by the National Institute on Aging and can potentially lower Alzheimer’s risk by focusing on nutrient-rich and brain-protective foods.
Benefits:
Pros:
Cons:
The flexitarian diet combines flexibility with a plant-based approach.
Known as a "semi-vegetarian" approach, it encourages mainly eating plant foods and occasionally allowing meat.
This approach makes it less restrictive than a purely vegetarian diet.
It provides health benefits linked to plant-based diets without eliminating meat.
Since it lowers meat consumption, many also consider it environment-friendly.
Benefits:
Pros:
Cons:
The Mayo Clinic diet is a 12-week program designed to help individuals develop healthier eating habits by focusing on fruits, vegetables, and whole grains.
This diet promotes less calorie-dense foods, enabling you to enjoy larger portions despite a lower calorie intake.
It also features an app for meal planning, food tracking, and group coaching sessions with Mayo Clinic diet experts.
Benefits:
Pros:
Cons:
The Mediterranean diet generally has one of the highest success rates among diets.
It stands out for its overall health benefits, especially in promoting heart health and managing diabetes, while also being effective for weight loss.
This diet helps people stick with it over time by focusing on nutritious foods and allowing for variety in meals.
The WeightWatchers diet is recognized as one of the best choices for weight loss in 2024, earning a top weight-loss score of 100.
Known for its structured Points system, the program blends calorie control with behavior support and easy-to-use tools like an app, meal planners, and a supportive community.
Research indicates that WeightWatchers users often achieve significant weight loss, with an average of 9.8 pounds lost in the first 12 weeks.
It also offers customized plans for diabetes management and support for those on weight-loss medications, providing flexibility for diverse needs.
The Mediterranean Diet ranks #1 for heart health, with an impressive score of 100 points.
It focuses on plant-based foods, whole grains, and extra-virgin olive oil, with moderate amounts of seafood and lean poultry while limiting red meat.
Research has proven that this diet effectively reduces blood pressure, improves cholesterol, and lowers the risk of heart disease and stroke.
Most experts view the Mediterranean diet as the best for overall health, awarding it 85.1 out of 100.
They praise the diet for its effectiveness in promoting heart health, managing diabetes, and supporting bone and joint health.
Its focus on whole, nutritious foods makes it a sustainable choice for long-term well-being.
When considering a new diet, it's essential to approach the process with a clear plan. Below are some helpful strategies to guide your journey.
Note: Consult a healthcare provider before beginning a new diet, particularly if you have health concerns. Remember, this article is purely informational, and each person's dietary needs and responses can vary.
You might consider going on a diet if:
The timeline for seeing results from your diet can vary significantly based on your metabolism, starting weight, diet type, and more.
Generally, you may notice changes in your energy levels or mood within a few days.
For effective weight loss, aim for a sustainable rate of half a pound to 2 pounds per week, according to your body composition.
If you lose weight faster than this, it could be due to losing water weight or even muscle mass, which isn't healthy.
Prioritize shedding body fat while preserving muscle mass, which is essential for overall health and metabolic function.
Experts rated several diets the worst in 2024 due to being too restrictive or relying on processed foods. Here are the diets that have significant downsides:
The keto diet is also ranked low overall but can aid in quick weight loss.
However, it may not be sustainable or healthy in the long run.
Gary Brecka 30-30-30 Diet: How To Follow, Pros, And Cons
The Ultimate Guide To Anti-inflammatory Diet + Food List PDF
MTHFR Diet: What To Eat, What To Avoid For MTHFR Mutation
https://health.usnews.com/best-diet/best-diets-overall
https://www.forbes.com/health/nutrition/diet/best-diets
https://www.eatingwell.com/best-and-worst-diets-2024-us-news-world-report-8421345
https://www.healthline.com/health-news/these-are-the-best-diets-for-overall-health-in-2024
https://www.nejm.org/doi/full/10.1056/NEJMoa1800389
https://www.bmj.com/content/343/bmj.d6500
Autism is a condition that can appear in any child, even without a history of it in the family. Since there's no cure, managing autism involves therapies and other strategies. The genetics of autism are complex – it's not caused by a single gene from the parents but is likely due to changes in multiple genes. A common concern among parents is whether they could pass on genes associated with autism to their children. Given the complex nature of autism's genetics, providing a clear answer to this question is challenging. This article explores the current understanding of how autism genes are inherited and what this means for parents.
Autism is a developmental condition that affects communication and social interaction.
Some people with autism exhibit symptoms like difficulty in verbal and nonverbal communication, repetitive behaviors, and low social interaction skills.
People with autism experience challenges in everyday life, including finding employment, interacting with others, and accessing community resources.
It is still unclear why some people develop autism and others do not, but researchers are exploring all possible causes.
Although a single gene does not cause autism, there is evidence that genetics play a role in the development of the disorder.
Studies have found that people with autism are more likely to have relatives who also have autism and that the risk of developing autism increases with the number of relatives who have the disorder.
Studies have found that some people with autism have a higher-than-average number of genetic markers associated with the disorder.
However, there is still much to learn about the genetics of autism and how it contributes to the development of the disorder.
Due to its lower prevalence in females, autism was always thought to have a maternal inheritance component.
However, emerging research suggests this is not true.
While there's some weak evidence that points towards the rarer autism-associated variants being inherited from the father, no follow-up studies have been able to back this.
In fact, most studies done on the genetics and inheritance of autism suggest that autism can be inherited from either biological parent, and their sex at birth doesn't determine the chances.
Ultimately, autism is a complex condition with 100s of genes involved.
In a child with autism, it is very challenging to tease apart maternal and paternal genetic contributions.
Even without a family history of mental disorders, autism can occur in a child due to spontaneous mutations.
Genetic tests can help understand the risk for autism, explain the possible causes, and shine a light on optimal management and treatment options.
In almost 50% of the cases where there’s only one child in the family with autism, the cause appears to be spontaneous mutations.
Spontaneous mutations are genetic mutations that are absent in the parents and siblings of affected children.
Image: Spontaneous mutations
Researchers have long noted that parents of autistic children display some of the traits seen in their children in a much more muted manner.
A 2020 study examined the role of familial relationships in explaining similarities in behaviors across family members.
The study found a relationship between parents and children's behavioral traits, maternal polygenic scores, and broad autism behavior traits in children.
This means that traits in children with autism may take after the mother's subtle autism-like behaviors.
For example, if a mother has issues communicating in a social setting, then her autistic child may have communication difficulties themselves.
On the other hand, a large study based on the analysis of 9,275 whole genomes suggests that fathers may pass down some mutations tied to autism.
The study focused on flanking gene regions where mutations are rare.
The researchers reported that fathers pass down such rare variants twice as much as mothers.
Studies have shown that autism is predominantly a genetic disorder, with 40-80% heritability.
Researchers are still working to identify all of the genes associated with autism.
However, they do know that some genetic mutations can increase your risk of developing autism.
If you have a family member with autism, you should consider talking to your doctor about getting screened for genetic mutations that could put you at higher risk.
Children in families with a history of other mental conditions are also at a higher risk for developing autism
These can include ADHD, schizophrenia, and bipolar disorder.
According to an article on Spectrum News, “Children who have a first-degree relative — a sibling or parent — with a brain condition other than autism have up to 4.7 times the odds of having autism and up to 7.6 times the odds of having both autism and intellectual disability.”
They function a lot better than their male counterparts with the same mutations.
Autism can sometimes seem to "skip a generation." This happens because:
So, if autism is not expressed in one generation, it may appear in the next generation due to these inherited mutations. This is why it might look like autism has skipped a generation.
Yes, a parent with autism can have a child without autism. While having a parent with autism increases the likelihood of a child being on the autism spectrum, it is not a certainty.
Each child's genetic makeup is unique, and the inheritance of autism is complex and not determined by a single gene.
Despite years of research, the clear cause of autism is still unknown.
However, there are some risk factors that could increase a person's likelihood of developing autism.
Some of them include:
Autism is influenced by multiple genetic factors, which can be inherited from either parent. It’s not exclusive to one parent, as several genes and their interactions contribute to the risk.
Yes, autism can occur even if neither parent shows signs of it. This is due to complex genetic factors, including spontaneous mutations, which can happen independently of parental traits.
Autism is a neurodevelopmental condition present from birth, although its signs may become more apparent as a child grows and their behavior and communication patterns develop.
Both the biological parents can carry genetic variations linked to autism, but carrying these genes does not guarantee a child will have autism. Environmental factors and gene interactions also play a role.
What Is The Most Common Cause Of Autism?
Genetic Testing For Mental Health
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From glowing skin to better immunity, glutathione plays a significant role in your body. As a supplement, its popularity is skyrocketing due to its antioxidant properties. However, modifying your diet with supplements can be complex. Cutting back on a few lifestyle habits may be the right call to get the most out of your glutathione supplements. From your morning coffee to your glass of wine in the evening, here’s what to avoid when taking glutathione.
Did You Know?
Many aspects of your skin health and aging, including the risk for conditions like adult acne, rosacea, tanning, and the likelihood of premature wrinkles, stretch marks, cellulite, etc., are highly influenced by your genes. You can learn more about your skin using your existing ancestry genetic test DNA data.
Glutathione, the ‘king of antioxidants,’ is made up of three kinds of amino acids - glutamic acid, glycine, and cysteine.
Its primary job is to tackle the threat of free radicals.
Free radicals are harmful compounds that build up in your body over time.
Left unchecked, they could cause oxidative damage to your cells.
More often than not, these free radicals build up in the mitochondria.
Antioxidants like glutathione help protect your cells from these free radicals by scavenging them in the mitochondria.
Glutathione’s ability to protect the mitochondria helps fight off autoimmune diseases like lupus that target the mitochondria.
The role of glutathione in the body is as follows:
Due to these varied glutathione benefits, several dieticians, nutritionists, and physicians have only praises for it.
Annie Rubin, a registered dietitian, writes, “Glutathione is the body’s most potent antioxidant molecule and is also known as the Master Antioxidant.”
While the body usually produces adequate glutathione, stress, poor diet, or a chronic health condition can reduce glutathione levels.
Some people may be born with a change in the GSS gene responsible for producing glutathione synthetase, the enzyme that produces glutathione.
GSS gene mutations can severely decrease glutathione levels, leading to a deficiency disease. The symptoms of glutathione deficiency look like:
Doctors may suggest supplementation if you are low on glutathione.
Along with chemotherapy drugs, it can promote cell repair and flush out toxic substances.
Some studies suggest that higher glutathione can help manage body weight and fat percentage.
Interestingly, some people choose glutathione for its supposed ability to lighten skin tone.
However, it isn’t effective.
Any noticeable change is reversed soon after stopping glutathione.
Glutathione is commonly available as:
Glutathione supplements come in a variety of forms such as capsules, gels, liquid supplements, skin patches, sprays, and IV injections.
The NIH recommends taking 500-1000mg of glutathione daily (oral or liposomal) alongside other nutrient-rich foods to promote healthy glutathione levels in your body.
Remember to speak to your doctor or a licensed nutritionist about the right frequency and dosage of glutathione beforehand.
To prevent unpleasant side effects or lowered efficiency, here are a few things to avoid when taking glutathione supplements.
Smoking is a preventable cause of oxidative damage in the body.
People who smoke regularly have increased levels of cadmium and malondialdehyde in their blood, which can lead to further cell toxicity.
Since glutathione primarily fights off oxidative stress and toxic pollutants, smoking may cancel out the beneficial effects of glutathione.
Excess alcohol consumption can damage the liver, which helps metabolize glutathione.
Like smoking, alcohol consumption also leads to oxidative damage by activating cytochromes and other reactive oxygen species.
The liver metabolizes alcohol to aldehydes, which cause hangovers.
While glutathione can help detoxify the body from aldehydes, this task impairs its overall efficiency in other parts of the body.
Glutathione may not be beneficial to the body if combined with alcohol consumption.
While there are no specific drug interactions identified for glutathione, this does not mean there aren’t any.
Some experts say that analgesics like aspirin and acetaminophen can strain the liver when metabolized.
This task could deplete the body’s glutathione reserves.
If you are on medications, please talk to your doctor before starting glutathione.
Some studies have shown that moderate caffeine consumption reduces oxidative stress in the body.
However, caffeine consumption may reduce glutathione levels in the body.
Consuming caffeine and glutathione together may affect glutathione absorption levels and reduce its bioavailability.
So, to optimize glutathione supplementation, avoid coffee a few hours before or after taking the supplements.
Balancing out moderate coffee consumption with a diet that promotes glutathione levels is the best option.
Aspartame is a popular zero-calorie sweetener used in many foods and beverages to reduce overall sugar and calorie count.
However, if consumed regularly, it can lead to inflammation in the liver.
This inflammation due to long-term aspartame consumption may decrease reduced and oxidized glutathione levels in the liver.
Aspartame’s oxidative stress can take a toll on the adrenal gland as well.
Avoiding aspartame when taking glutathione may improve the effectiveness of the antioxidant.
There are two reasons why preservative-laden food and beverages may not benefit those on glutathione supplementation.
While regular doses of glutathione are generally well tolerated, high doses may be toxic to the body.
In rare cases, too much glutathione can cause diarrhea, nausea, vomiting, headaches, or skin rashes.
If you experience any new symptoms while on glutathione, stop taking it and speak to your primary care provider.
Individuals with existing health conditions must consult a doctor before using glutathione supplements.
The effects of glutathione on pregnant or breastfeeding women haven’t been studied well.
Avoiding the supplement during these phases is better unless a doctor recommends it.
People with severe liver or kidney conditions must exercise caution while using any supplement.
Some studies report that vitamin E and C levels help raise serum glutathione levels and make it more effective for the body.
Eating foods rich in vitamin E and vitamin C is one way to improve glutathione absorption.
Selenium, an essential mineral, is needed for the body to absorb and use glutathione.
Studies report that selenium supplements increased serum glutathione levels in just three months.
Foods like organ meat, beef, fish, cottage cheese, and brown rice are natural sources of selenium.
It may not be accurate to say that taking glutathione can affect the menstrual cycle.
However, some studies report that taking glutathione while on your period may increase serum estrogen levels during menstrual cycles.
Estrogen is a beneficial hormone during the fertile periods of the menstrual cycle and plays a role in preparing the body for pregnancy.
Vitamin D keeps your skeletal and immune systems healthy. You usually get it from the sun, so it could be challenging to maintain healthy vitamin D levels sometimes.
A study found that vitamin D supplementation with glutathione might be beneficial since it increases glutathione peroxidase-1 levels.
Consult a doctor or nutritionist before modifying, starting, or stopping a supplement regimen.
The following are some of the natural sources of glutathione.
A 2007 study reports that almond consumption increases serum glutathione levels by up to 16% and reduces DNA damage by up to 29%.
Almonds also have various other health benefits and are beneficial when eaten regularly.
Turmeric is a yellowish spice used to add color and taste to food.
Curcumin, a chemical present in turmeric, is an excellent antioxidant.
Studies report that curcumin increases glutathione S-transferase (GST) activity in the liver.
According to a 2017 study, avocado oil may help increase glutathione levels produced in the liver and offer enhanced antioxidant properties.
Consuming foods rich in sulfur amino acids may help improve glutathione synthesis, according to a 2011 study.
Some foods rich in sulfur amino acids are cruciferous vegetables, turkey, beef, chicken, nuts, legumes, allium vegetables like garlic, onions, leeks, and shallots, and leafy greens.
Milk thistle is a natural herb used for its medicinal properties.
It contains a compound called silymarin, which may help restore glutathione levels in the body and modulate the activities of the enzymes that metabolize glutathione.
Here are some other tips to help get the maximum effects of glutathione.
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https://www.news-medical.net/news/20240929
https://pubmed.ncbi.nlm.nih.gov/23421037
Cloves are the dried flower buds of the tropical evergreen plant Syzygium aromaticum. They have an intense, slightly sweet flavor and are used as a spice, particularly in Indian cuisine. However, traditional medicine has also used cloves to cure indigestion, relieve pain, and fight infections. A recent trend claims that the benefits of clove water are the same, if not more. Just how true is this claim?
One tablespoon of cloves has:
| Nutrient | Content |
| Calories | 6 |
| Sodium | 13 milligrams (mg) |
| Calcium | 13 mg |
| Potassium | 21 mg |
| Magnesium | 5.4 mg |
| Manganese | 1.2 mg |
| Carbohydrates | 1.4 grams |
| Vitamin K | 3 micrograms (µg) |
Clove water is made by boiling whole cloves in water.
Some people claim that consuming it regularly will improve sleep and help you lose weight.
However, more evidence is needed to support these claims.
Clove water is best consumed first thing in the morning.
You can prepare it either the night before or on the spot.
Here’s how to make a healthy cup of clove water:
For best results, boil the cloves in water for 5-10 minutes.
Cloves can aid digestion, speeding up your metabolism.
They also help control blood glucose levels, reducing the amount of subcutaneous fat your body stores.
One study on animals also showed that cloves can also inhibit fatty acid synthesis.
Thanks to these properties, clove water can help support weight loss.
Studies have shown that cloves can help fight stomach ulcers.
Stomach ulcers happen due to the thinning of your stomach’s protective mucus layer that keeps stomach acid at bay.
Consuming healthy amounts of cloves could prevent this thinning and help fight stomach ulcers.
Cloves can also safeguard your liver against diseases.
Some studies show that cloves can protect you against liver cirrhosis and fatty liver disease.
However, more research is required to support this claim entirely.
A study on non-human subjects showed that cloves can help lower blood sugar levels.
However, taking clove supplements along with insulin can be dangerous.
It can severely lower blood glucose levels, resulting in a life-threatening hypoglycemic state.
While it is beneficial to an extent, clove water should never be used as an alternative to prescription diabetes medications.
Some studies have shown cloves’ antibiotic-like properties.
This means they can help fight off infections caused by microbes like bacteria.
For the same reason, cloves are often used in naturopathic mouthwashes.
Clove-based mouthwashes may also help prevent cavities and other oral health problems.
Low bone mass is a condition where your bones don’t have enough calcium.
Over time, this can lead to osteoporosis and frequent falls and fractures.
Some preliminary studies show that consuming cloves can increase bone mass.
Cloves also contain manganese, which is essential for bone formation and health.
However, more research is needed to understand how cloves can help promote bone health.
Inflammation is the body's natural response to a bacterial infection or other harmful stimuli.
If uncontrolled, it can cause pain and discomfort and lead to several pathological conditions.
Cloves contain an anti-inflammatory compound called eugenol.
Thus, consuming cloves can lower your body's inflammatory response.
The risk of inflammatory diseases like arthritis and the extent of their symptoms can also be reduced.
Cloves could temporarily relieve toothaches because of their anti-inflammatory and antiseptic properties.
Cloves may have multiple benefits for men, significantly improving sexual health.
All the studies mentioned here used whole cloves or clove oil.
More research is needed to ascertain if clove water has the same benefits on the body.
Children, pregnant and nursing women should avoid clove water, those who have undergone surgery, and people suffering from diabetes or blood clotting issues.
If consumed improperly, cloves can have some side effects, including:
Always consult your doctor before starting to take clove water.
There aren't many reliable studies showing how much clove is safe for you.
When you consume clove water every day, you don't know how much eugenol you are consuming daily.
Too much eugenol can cause decreased blood clotting, vomiting, and diarrhea.
It is best to consult a doctor or nutritionist about how much cloves will be safe for you.
This is especially important if you suffer from liver disease, clotting disorders, or a weak immune system.
You can safely consume 2-6 whole cloves daily for maximum health benefits.
However, it is best to consult a healthcare provider to know exactly how much clove you can safely consume, given your health conditions.
While some claim that drinking clove water before bed can aid digestion and prevent stomach upsets, no concrete research currently supports this.
Conversely, there is little evidence against having clove water just before bed.
Clove has antifungal and antibacterial properties and may help fight infections.
Experts may sometimes recommend clove oil as a temporary pain relief for toothache.
You can use clove water as a natural mouthwash.
Add honey, lemon, or ginger to clove water for added benefits.
This is a popular Ayurvedic concoction that can treat colds and coughs.
Boil a few whole cloves with some ginger.
Add a dash of lemon and drizzle some honey before consuming it.
You can refrigerate clove water and store it for a week.
However, fresh clove water always offers more health benefits.
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https://pubmed.ncbi.nlm.nih.gov/28726934
https://www.wellandgood.com/benefits-of-cloves/
https://pubmed.ncbi.nlm.nih.gov/32352181
