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It is an established fact that many of us do not get adequate nutrition from our diets. With magnesium deficiency becoming a common problem on the planet, natural magnesium malate is likely to have a revolutionary impact on your health and well-being!

In this article, we will cover what magnesium malate is, why magnesium is crucial for good health, which type is the best and why. Magnesium malate benefits, side effects, natural sources and dosage are also discussed.

What is Magnesium Malate?

Magnesium malate is a form of magnesium where magnesium is bound to malate – aka the salt of malic acid.

Malic acid is an organic acid found throughout nature that is produced by all living organisms, including us. Our cells produce malic acid in the form of malate for cellular respiration and the production of energy. Malate is used to transport vital nutrients in and out of the mitochondria, using what is known as the ‘malate shuttle.’ Inside the mitochondria, these nutrients in turn are broken down to form ATP (Adenosine Triphosphate), the energy molecule.

There are also two forms of malic acid, of which L-malic acid is the organic form found inside our bodies. Many plants, animals and bacteria make L-malate and L-malic acid. In nature, it contributes to the tart taste of unripe apples, rhubarb and some fermented foods.

Why Magnesium Malate is Important for Health

Magnesium malate is one of the best consumable forms of magnesium, an essential trace mineral necessary for health.

Being the fourth most important essential nutrient for us, Magnesium plays an active role in more than 300 chemical reactions in the body!

All our tissues benefit from magnesium. This trace mineral is required for cells to operate properly. Most metabolic reactions and bodily processes take place due to the influence of this metal, including:

• Accelerating the passage of intestinal fluids
• Allowing cells to make proper use of nutrients
• Bone development
• Controlling blood sugar levels
• Maintaining healthy blood pressure
• Muscle, heart and nerve function
• Protein and antioxidant synthesis
• Regulating body temperature
• The relaxation of smooth muscles

Most importantly, it is a major contributor to the process of creating energy, synthesizing DNA and keeping our immune system strong. In order to keep your body running smoothly, it is necessary to eat a magnesium-rich diet.

For the best outcomes, one should consume natural forms of magnesium that have a high bioavailability, such as magnesium L-malate.

Magnesium Malate Benefits: 18 Ways That Magnesium Will Improve Your Health

The following magnesium malate benefits also apply to magnesium in general – however, due to its higher bioavailability, greater benefit is likely to be gained from using magnesium malate over other forms of magnesium.

1. A Blissful Night’s Slumber

With a lack of Magnesium, the hormone Melatonin – which is responsible for the regulation of sleep – does not perform its function correctly; and as a result, you may not sleep well or may take longer to fall asleep. Using magnesium malate for sleep may especially help this process, as it has been shown in some research to reach the brain.³

2. Optimal Bone Integrity and Dental Health

3. Strong, Well-Developed Muscles

Magnesium helps our body synthesize a special growth factor that affects the growth and development of muscle fibers. In sports research, it was revealed that magnesium helped to improve strength performance of athletes⁶, allowing them to bear an increased load of up to ±12lbs (5.5kg)!

4. Prevents Cramps

An insufficient amount of magnesium in your diet will lead to increased cramping, which magnesium malate can help to prevent. Taking an Epsom salt bath (which contains magnesium as well) may also provide relief.

5. Improves Energy Production

Both magnesium and malate are known to play an active role in producing energy in the mitochondria at a cellular level. Mitochondria are like a battery pack, providing our whole body with energy through each of our cells individually.

If we don’t consume enough magnesium in our diets, the mitochondria battle to produce energy⁷. Malate, on the other hand, may speed up energy production, as shown in the mitochondria of rats ⁹.

Since magnesium malate has such a high bioavailability, it will help both of these substances to quickly enter our cells and help to balance energy production.

6. Good Mood and Possibly Less Depression

Magnesium is involved in the synthesis of all our hormones, including Serotonin and Dopamine which are responsible for making us feel good. Without it, we would be incapable of feeling happy!

There is also a plausible link between magnesium deficiency and depression*, along with personality changes, apathy, mood swings and more¹⁰. In a case study conducted on 126 adults, magnesium supplementation helped to resolve mild to moderate depression with results after just 2 weeks¹¹.

While magnesium deficiency is not the only cause for depression, a magnesium supplement is a quick way to rule out magnesium deficiency.

7. Helps with Stress

Magnesium plays a special role in keeping our nervous system stable, which enables us to withstand stress. Deficiency of magnesium in the body may induce heightened stress levels¹², anxiety, and fatigue; all of which may negatively affect your working ability throughout the day.

When looking at the way magnesium interacts with our bodies, it appears to increase neurotransmitters that block stress, such as norepinephrine, and decrease ones that cause it, such as adrenaline and cortisol¹³. These stress chemicals are also implicated in chronic stress and anxiety.

Furthermore, plenty of research suggests that magnesium may well be effective for some in the treatment of anxiety, as it appears to help alleviate the symptoms of stress

8. Decreases Inflammation

Magnesium is required to maintain a stable calcium balance in the body. There is research to suggest that high levels of bodily calcium causes inflammation, where magnesium would bring balance back to this ratio¹⁵.

A deficiency in magnesium is associated with low-grade inflammation too and may be a risk factor for several inflammatory diseases like fibromyalgia and arthritis*.

You also need magnesium to produce bodily antioxidants like glutathione and absorb dietary nutrients like Vitamin C¹⁶. Both our bodily and dietary antioxidants help to lower inflammation in the body and keep our immune systems strong.

9. Boosts Skin Health and Vitality

Magnesium has been shown to directly benefit the health and appearance of skin in clinical trials testing Dead sea salts and Epsom salts, both of which are incredibly high in magnesium. Bathing in these magnesium salts proved to enhance skin hydration, skin barrier function and reduce dry, flay skin^{17 18}.

Besides these benefits, this mineral is able to improve skin conditions in many other ways:

• By improving the quality of sleep, which will definitely improve both your health and skin condition. Our body drains toxins during deep sleep and also uses the time to regenerate bodily tissues, such as the skin.
• Magnesium may regulate the body’s cortisol levels, which would decrease the severity of acne in some cases, since cortisol appears to directly correlate with acne formation ¹⁹.
• The production of antioxidants in the body accelerates when there is an increased amount of magnesium present, which wards off inflammation ²⁰, skin damage and breakouts.

In order to reap the benefits of magnesium on the skin, you can use magnesium soap or take an epsom salt bath. These methods easily cover the skin with the beneficial mineral, sending it directly into the bloodstream.

10. Possibly Promotes Hair Growth

11. Improved Vascular and Heart Health

Magnesium is essential to both the functioning of all our blood vessels and the heart, including the electrical impulses that guide our heart beat. Without magnesium, we would not be able to regenerate our veins and arteries²². A deficiency in it may result in lesser heart function and vascular problems²³.

Research has suggested that magnesium supplementation may provide protection against cardiovascular disease²⁴, atherosclerosis, inflammation, endothelial dysfunction, platelet aggregation and vascular calcification^{25 26}(stiffening of the arteries). It also may improve on the risk factors for heart disease and blood vessel problems, such as fat and glucose metabolism²⁷, especially when magnesium supplementation is placed together with a health lifestyle and a balanced diet.

In multiple studies, adequate magnesium intake was associated with a 30% lower risk of gaining cardiovascular disease and a 22% lower risk of acquiring ischemic heart disease²⁸.

Magnesium is not the only factor that plays a role in the progression of heart disease and vascular dysfunction, but for optimal health, we need to ensure we are getting in adequate amounts of it.

12. May Stabilize Blood Pressure

13. Clearing Out Toxins

Magnesium stimulates intestinal peristalsis as well as softens stools by accumulating water in our intestinal tract, which not only helps to prevent constipation but also naturally helps to get rid of toxins.

14. Enzyme Production and Function

Magnesium is required for the normal function of enzymes, which are necessary for numerous chemical reactions. Without Magnesium, our body would not be able to synthesize a single enzyme. Insufficient levels of magnesium will affect the production and function of enzymes, which will have far reaching effects on all the chemical processes inside our body, including metabolism and hormone production.

15. Eases Breathing and May Help with Asthma

Magnesium effectively relaxes the bronchial muscles and helps to regulate breathing. Magnesium deficiency is associated with those who have moderate to severe asthma³³and prescribing a magnesium supplement in conjunction with treatment has helped to reduce inflammation and open the airways in both adults and children³³.

16. Controlling Blood Sugar Levels and Possibly Preventing Diabetes

In healthy individuals, magnesium plays an extensive role in our metabolism of sugar. Magnesium deficiency is associated with diabetes, insulin resistance, erratic blood sugar levels and metabolic syndrome³⁴.

When supplementation on this trace mineral was administered to those with diabetes and prediabetes³⁵, the results suggest that it controls blood sugar levels, raises ‘good’ HDL cholesterol, improved factors of metabolism, and decreased insulin sensitivity³⁶. There is also a known link between magnesium intake and a reduced incidence of diabetes type 2³⁷.

Furthermore, magnesium malate (if made from L-malic acid) contributes to breaking down sugars in the body by removing products that inhibit glycolysis or sugar break down³⁸.

17. May Enhance Reproductive Health

Magnesium plays a key role in the female reproductive system. If a woman manages to maintain a good level of magnesium, she may be able to significantly reduce unwanted symptoms of PMS, including swelling, headaches, irritability, mood, and fatigue³⁹.

Pregnant women are particularly vulnerable to magnesium deficiency. In order to ensure a successful gestation period, it is essential for the soon-to-be mother to have a healthy level of magnesium. This mineral is essential for the full growth and development of the fetus, protein synthesis, and tissue construction. Magnesium deficiency may also be associated with birth defects⁴⁰.

18. May Prevent the Risk of Cancer

In a long-term study involving 66 806 men and women between the ages of 50 and 76, it was tested to see if magnesium supplementation made a difference on lowering the risk of pancreatic cancer⁴¹. After 6.8 years, it was reported that out of all 66 806 participants, only 151 developed pancreatic cancer. It was also recorded that for every 100mg of magnesium taken, the risk of developing pancreatic cancer decreased by 24%. These results also appeared to be independent of age, gender, body type or the use of other pharmaceuticals.

While this was only used to assess the risk of pancreatic cancer*, it suggests that magnesium supplementation may help to prevent the risk of developing cancer and opens the doors for new research in this field.

Subclinical Magnesium Deficiency is Becoming a Worldwide Epidemic

Clinical magnesium deficiency is rather rare in healthy individuals as our kidneys protect against drastic magnesium loss, however, subclinical magnesium deficiency is rampant. This means that magnesium levels are inadequate but not low enough to cause the most severe symptoms of magnesium deficiency. This is usually the result of not getting adequate amounts of nutrition in our diets.

Growing scientific evidence shows that consuming enough food alone is no guarantee of getting all the trace minerals we really need⁴². Many popular diets of today have failed to provide us with a complete range of essential elements. This makes sense when one understands that current farming practices treat the soil poorly, depleting it of many crucial components. The end result is food that contains far less of the vital nutrients that we need for optimal health.

Moreover, the absorption of magnesium has been hampered for many people due to modern food preferences and lifestyle trends.

In the last couple of decades, all these underlying factors have come together to form a series of world health problems⁴³ largely induced by trace mineral inadequacy.

For instance, PhD, Dr James J DiNicolantonio highlights the role of Magnesium in the prevention of Cardiovascular disease, which is sweeping the world by storm, including even the most developed countries:

The list goes on as current research has began to link magnesium insufficiency with many more chronic diseases, such as Alzheimer’s Disease, chronic fatigue syndrome, type 2 diabetes, hypertension, migraines and even ADD/ADHD*.

In light of this, people should be taking nutrition a lot more seriously, especially with regard to such vital trace minerals like magnesium.

THE PORTRAIT OF A PERSON WITH MAGNESIUM DEFICIENCY

TESTING FOR MAGNESIUM DEFICIENCY

Another point to note about magnesium is that it is often only tested for using blood tests. However, a mere 1% of all bodily magnesium levels are found in the blood at any given point and magnesium levels usually differ from tissue to tissue⁴⁴. In other words, you would have to test muscle tissue, bone tissue, spinal fluid and more to get an accurate picture of whether somebody was magnesium deficient or not.

Challenges for Magnesium

Magnesium insufficiency can be caused by many scenarios. Here are the most common:

• Alcohol abuse
• Excessive sweating
• Exposure to chemicals
• Diarrhea
• Hot climate
• Metabolic diseases
• Pharmaceutical medications
• Physical exertion
• Pregnancy
• Stress
• Unbalanced diets
• Vomiting

The effects of magnesium inadequacy do not need to be risked when the solution could be a simple supplement, change in diet or both.

THE FOOD & LIFESTYLE ENEMIES OF MAGNESIUM

Your diet and lifestyle can affect your health dramatically. Here are some common factors preventing the body from absorbing magnesium:

• Alcohol
• Artificial flavorings
• Fast food
• Food additives and processing
• Pharmaceutical medications
• Stress
• Sugary snacks
• Too much coffee or caffeine

How To Make Up for the Missing Magnesium With Magnesium Malate

Since the food we eat has a reduced amount of trace minerals, it is a good idea to consider using a good magnesium supplement, of which magnesium malate is one of the best options. Let’s take a closer look at why.

Magnesium Malate Vs Other Magnesium Supplements

Going about consuming chunks of magnesium metal will not solve magnesium insufficiency, but will probably induce heavy metal toxicity. Trace metals are not found this way naturally in our food and we are not made to absorb them like that at all!

This is why all mineral supplements are generally available in a salt form to make them easier for our bodies to ingest. There are many different salts that are used to create mineral supplements, including:

• Acetyl Taurate
• Aspartate
• Carbonate
• Citrate
• Glycinate
• Malate
• Orotate
• Threonate

However, even though many of these same salts can be found inside our bodies in trace amounts, not all of them will help with the absorption of magnesium or other trace minerals in our bodies. In fact, there is some research that suggests that many of these salts (barring L-malate, citrate, acetyl taurate and threonate) have negative health effects, such as causing inflammation or even destroying nerve cells!

To give you an idea of where magnesium malate stands, we have compared it against two of the above magnesium supplements: citrate and glycinate.

Magnesium Malate vs Citrate

Even though citrate also forms a part of our body’s natural processes, magnesium malate has a far greater bioavailability than magnesium citrate⁴⁷. Since less magnesium citrate gets absorbed by the body, more of it travels in the gut which will contribute to inducing a laxative effect. By comparison, you will absorb more of the magnesium from the malate version, meaning you will need less of it for the same benefit without the laxative effect.

Magnesium Malate vs Glycinate

Just like magnesium citrate, magnesium glycinate is not as bioavailable as magnesium malate. However, the portion of magnesium glycinate that is absorbed may not be such a good thing.

Glycinate is the salt form of Glycine, which activates our NMDA receptors⁴⁸, much like aspartate or aspartame⁴⁹.

NMDA receptors lie on our neurons and largely control our perception of pain, pain intensity and neuroplasticity (the ability of new neural connections to form). When NMDA receptors are over stimulated, it causes too much potassium to leave the neurons which ultimately results in the neuron bursting open and dying off. Some research shows that we also have NMDA receptors in our gut neurons and that over-stimulation of these may cause severe abdominal pain⁵⁰, especially in those with colitis.

The Difference Between Synthetic & Natural Magnesium Malate

Any magnesium malate you can buy in a pharmacy is likely not to be the same as the magnesium malate found in nature. Synthetic magnesium malate is made using a composite of both D-malic acid (synthetic) and L-malic acid (natural) to form DL-malic acid, which then gets converted to DL-malate.

While all the research is highly appealing on the bioavailability of magnesium malate made from DL-malic acid, DL-malic acid and especially synthetic D-malic acid both come with some adverse side effects, such as skin irritation. Check the section below on magnesium malate side effects for more information.

Shilajit: An Amazing Natural Magnesium Malate Supplement

Shilajit is an all-natural mineral-rich substance that is made over millions of years from decomposing plant matter subjected to high amounts of pressure inside the Earth. It is collected from very high altitudes in mountains such as the Himalayas.

For these reasons, we believe that Shilajit is the best magnesium malate supplement available.

Natural Dietary Sources of Magnesium Malate

Aside from Shilajit, magnesium malate is rarely found in this joint form in nature. Instead, you can find malate, L-malic acid and magnesium as separate compounds in most plants.

Leafy Green Vegetables & Edible Algae

The leaves of a plant will contain an abundance of both malate and magnesium, as malate is necessary for respiration and magnesium forms the center of the Chlorophyll molecule. Thus, all green leafy vegetables and edible algae will contain both magnesium and malate. Examples include:

• Spinach
• Kale
• Rhubarb
• Beet and carrot greens
• All herbs such as basil, rosemary, thyme, etc
• Green tea and other tea leaves
• Chlorella
• Spirulina
• Ecklonia Cava

L-malic acid can be found in sour tasting fruits as well as being a by-product in some algae.

Kombucha & Fermented Foods

Magnesium Malate Dosage

The recommended dietary allowance for magnesium per day is between 400-420mg for men and 360-320mg for women, depending on your age.

Since we do get some magnesium in our diets, there is a set tolerable upper limit for magnesium supplements that maxes out at 350mg. You can usually take a magnesium supplement at any time of the day, regardless of whether you’ve eaten or not. Many people prefer to take it before going to sleep as it helps them to relax before bedtime.

If using Shilajit, one only needs 100-150mg to get a balanced amount of all essential trace minerals!

Who Shouldn’t Take Magnesium Malate?

Magnesium malate and magnesium supplements in general are contraindicated for anyone who has severe kidney problems, such as kidney failure. When the kidneys fail to excrete magnesium, this can lead to a dangerous buildup in the body and result in toxicity.

If you are taking potassium-sparing diuretics, your magnesium excretion will also be reduced, therefore it is not advised to take a supplement.

Leave at least a 2 hour gap between taking a magnesium supplement and the following drugs, or magnesium may interfere with their efficacy:

• Antibiotics
• Biphosphonates
• Proton pump inhibitors

Magnesium Malate Side Effects

Even though magnesium malate has been established as safe for supplemental purposes, the synthetic form of malic acid has been shown to produce some side effects.

In both animal and human studies, it was revealed that DL-malic acid will cause both skin and eye irritation. In cosmetic preparations, it was shown to cause allergic skin reactions⁵⁴ and in high enough doses, research revealed that it may destroy skin cells⁵⁵.

In terms of synthetic magnesium malate, the magnesium portion would assist your body to some degree in producing antioxidants to help protect against any internal irritation it may produce.

However, it’s still better to be safe and opt for a natural source of magnesium malate, such as Shilajit. L-malate and L-malic acid have not been documented to exude the same side effects, with research suggesting that they may have favorable benefits, such as cardioprotection and boosting cellular energy.

Overdosing On Magnesium

Magnesium itself has a potent laxative effect and is able to soften up stools, especially in combination with Vitamin C and potassium. Too much magnesium can bring on diarrhea and stomach cramps.

However, out of all the forms of magnesium available, magnesium oxide produces the strongest laxative effect as only 4% of it is absorbed by the body with the rest being able to flush out your intestinal tract⁵⁶. Other forms of magnesium known to do this are magnesium carbonate, chloride and gluconate. Magnesium malate has one of the least laxative effects because your body absorbs most of it.

Aside from this laxative effect, magnesium has no recorded adverse side effects unless you exceed the daily tolerable upper limit by more than 14 times! Overdosing to this extent (<5000mg) will prevent the kidneys from excreting magnesium and thus cause magnesium toxicity.

Symptoms of magnesium toxicity can result in:

• Cardiac arrest
• Depression
• Difficulty breathing
• Extremely low blood pressure
• Hypotension
• Inadequate bowel movements
• Irregular heartbeat
• Lethargy
• Muscle weakness
• Nausea and vomiting
• Urine retention

In Conclusion

Magnesium needs to be a staple part of the foods we consume together with a healthy balance of calcium. Since many people appear to be getting insufficient amounts of these essential trace minerals from their diets, the need for nutritional supplementation is on the rise.

Natural forms of magnesium malate are ideal for boosting your energy levels and promoting nutritional equilibrium in the body; however, synthetic magnesium malate may be less effective due to possible gut irritation.

This is the reason why we recommend balancing your diet naturally with the power of Shilajit and more green, magnesium-rich foods.

All life on Earth (including us) is fueled by chemical reactions between different elements. The chemical elements vital for our survival are more commonly known as trace minerals, which form part of a broader category of essential nutrients.

Without trace minerals and other essential nutrients, our cells would not be able to grow, function or produce any of the enzymes or hormones we need to sustain everyday living. Even creation itself would likely not have been possible!

The planet is a rich source of all these nutrients, being loaded with carbon, nitrogen, oxygen, hydrogen, metals and other life essential mineral ores. Our bodies do not make these minerals, so we have to extract them from our environment.

However, most minerals come in an inert or inorganic form, which our bodies cannot absorb – such as metal ores.

We typically get these trace minerals in the form of food, after plants or other organisms have broken them down, converting them into an organic form.

The story is more complicated than that however.

Many people worldwide are highly deficient in trace minerals due to poor quality of soils, overexposure to heavy metals or pollution, and an unhealthy lifestyle riddled with stress and inflammation.

These are all factors that prevent us from accessing or absorbing the trace minerals we need.

If you feel like you have lost your affinity with the stars, the key lies in consuming a healthy balance of trace minerals to unlock your inner shine!

How Essential Nutrients Are Classified & Why We Need Them

Macronutrients

We need macronutrients in sizeable amounts for energy.

Basic elements such as oxygen, hydrogen and nitrogen also fall under this category. These are often dismissed as they are catered for automatically (through breathing, for example).

However, no matter how much of these you eat, your body cannot absorb, process or metabolize them without adequate micronutrients!

The other macronutrients include fats, proteins and carbs, which constitute primarily what we eat. We use all of these to repair bodily tissues, make hormones and neurotransmitters, form DNA and to promote healthy digestion.

Micronutrients

This is the part of our diet that is often neglected the most.

Micronutrients consist of trace minerals and vitamins, and are found in microscopic amounts in a well-balanced diet.

Just because we need these compounds in small amounts does not make them less important.

Let’s take a deeper look at precisely why trace minerals are so important for healthy living!

Trace Minerals That We Need Every Day & Their Health Benefits

There are close to 30 trace minerals essential to our diet. Very few trace minerals are consumed in the right proportions and much of their diversity is left out of a modern diet.

Macro Trace Minerals

The first six trace minerals in this list (potassium, chlorine, sodium, calcium, phosphorus and magnesium) are classified as macro minerals, while the rest are micro minerals.

We need relatively more macro minerals than micro minerals, but the quantities are still thought of as trace amounts when compared to other essential nutrients.

Potassium

Potassium is one of the trace minerals that your body needs in substantial amounts to maintain health¹.

It is regarded as one of the primary electrolytes. Potassium is used to maintain fluid balance, kidney function, proper nerve function, muscle contraction (including our heart beat), as well as encourage transportation of compounds in and out of cells².

This trace mineral is also very important for retaining calcium in bones and for converting blood sugar into glycogen, which is the form we store and use it in.

Potassium deficiencies are common and are associated with an irregular heart beat, high blood pressure, kidney diseases and failure, as well as the onset of heart attacks. You can experience a deficiency from time to time when having diarrhea, vomiting, heavy sweats, overusing laxatives or diuretics, and over-ingesting clay.

Severe potassium depletion is known as hypokalemia and can be fatal. Symptoms include paralysis, decreased cognition, high blood pressure, difficulty breathing, weak bones, joint stiffness and an irregular heartbeat.

Getting too much potassium can result in hyperkalemia, which is an equally life threatening condition. This usually only affects people who have abnormally high levels of potassium, such as those with kidney disease or who overuse certain medications.

Most people do not consume adequate amounts of potassium and consume far too much sodium, causing high blood pressure and many blood sugar problems. One should be eating double the amount of potassium to sodium.

To counter this, a potassium supplement or potassium salt substitute may be effective.

Sodium and potassium need one another to remain in balance. Sodium diminishes potassium’s content when added to food³ and vice versa.

Aside from this, little is known about potassium’s bioavailability. One very recent study has shown that potassium absorption from potatoes was higher than from supplements⁴, suggesting that we absorb it best from natural sources.

• Citrus and vine fruits.
• Root and bulb vegetables.
• Leafy green vegetables.
• Bananas.
• Legumes.
• Nuts.
• Tomatoes.
• Broccoli.

Sodium

Sodium works together with chlorine and potassium to keep fluids, acids, bases and ions balanced in the body⁵.

You need some sodium to ensure all cells are performing properly⁶, for optimal kidney function, nerve synapses and muscle contractions.

Chlorine

Chlorine is a substance that is present in all fluids the body makes, such as stomach acid (hydrochloric acid). Like sodium and potassium, chlorine is also responsible for fluid balance, electrical neutrality and balancing acids and bases¹⁰.

Chlorine imbalances generally come hand-in-hand with imbalances in sodium or potassium. Too much chlorine can result in hyperchloremia; too little, in hypochloremia.

Excessive chlorine is more common and tends to come with high sodium levels, as many people take chlorine in the form of sodium chloride (table salt).

Dehydration, kidney impairment, too much table salt, diuretics or electrolyte imbalances (such as diarrhea) can cause a chlorine imbalance¹¹.

Chlorine (in the form of chloride) is a negatively charged ion which is used by the body to balance potassium and sodium, both of which have a positive charge. The three work together to pump fluids in and out of cells (the ‘sodium-potassium pump’) and this motion is also largely involved in muscle contractions.

Similarly to sodium, and slightly counterintuitive, eating acidic foods appears to inhibit the absorption of chlorine.

• Table Salt.

Calcium

Calcium is required for healthy bones, teeth and nails. This is hence the “trace mineral” that constitutes the largest percentage of your body weight.

It is also used by muscles, blood vessels, nerve cells, and in glands to make enzymes and hormones¹².

On average, calcium is over consumed in the form of dairy products and calcium-enriched foods – yet most people are deficient in it or have excessive amounts in the wrong bodily tissues.

Calcium deficiency results in brittle bones and osteoporosis. It also contributes to worsening diseases such as arthritis and atherosclerosis, where there tends to be hypocalcemia (too much calcium in the bloodstream versus the bones).

Having moderate amounts of calcium on a daily basis encourages the thyroid to increase parathyroid hormone. This in turn heightens the body’s production of Vitamin D3, which allows for more calcium to be absorbed through the intestinal tract.

Calcium absorption¹³ is impaired through oxalates, phytates, troubles absorbing fats, and ingesting too much calcium on a daily basis.

Vitamin D3 (which is generally converted from D2 through sunlight) is necessary for the absorption of calcium. Additionally, Vitamin K2 is required to ensure our bones retain calcium and a lack thereof results in calcium loss.

Many people are calcium deficient as a result of over-consumption as well as Vitamin D3 and K2 deficiencies.

Magnesium and phosphorus are also required to effectively absorb calcium, other trace minerals many have imbalances with.

Aluminium prevents the absorption of calcium¹⁴.

• Organic natural dairy products, particularly natural yoghurts and those cultured with whey proteins for easy digestion.
• Fish such as sardines and salmon.
• Leafy green vegetables low in oxalates such as cooked kale, spinach and watercress.
• Avoid “calcium-enriched” foods as these will likely be enriched with a form of calcium that is not bioavailable (inorganic).

Magnesium

Magnesium is one of the trace minerals we need in the largest quantities for nearly every bodily process¹⁵.

We use it mainly for muscle and nerve function, regulating blood pressure and glucose levels, and for maintaining protein, bones and DNA.

The majority of people are not getting enough daily magnesium in their diets. The symptoms of magnesium deficiency are not obvious until long periods of time have passed.

Magnesium deficiency can cause nausea, appetite loss, fatigue, weakness, stiffness and enhanced pain perception. In extreme cases, one can experience numbness, cramps, nerve tingling, abnormal heart beats and even seizures!

Those with alcoholism, diabetes, metabolic disorders, gastrointestinal diseases and the elderly are the most at risk.

Magnesium in combination with Vitamin C, acts as an effective natural laxative and often provides immediate relief.

This trace mineral also has proven to aid in reversing high blood pressure, insulin resistance, osteoporosis, bone mineral density loss and occasionally migraines.

While calcium requires magnesium for absorption, if the intake of calcium is too high, one will absorb neither calcium nor magnesium!

Boron is another essential trace mineral that appears to enhance magnesium absorption.

Alcohol, diuretics and contraceptives all hinder the absorption of magnesium from our diets.

• Green leafy vegetables.
• Cacao (dark chocolate).
• Nuts and seeds.
• Legumes.
• Cereals.
• Natural organic yoghurt, whey and similar dairy products.

Phosphorus

The biggest health impact of phosphorus is an excess, which is commonly coupled with calcium deficiency.

Phosphorus is found in large amounts in high protein foods, but without the calcium to balance it out, it leads to osteoporosis. One should ingest (and absorb) double amounts of calcium to phosphorus to maintain a healthy ratio.

Soft drinks contain about 500 milligrams of phosphorus per serving without any calcium, making this one of the leading contributors to osteoporosis worldwide.

Phytates found in grains, nuts and seeds tends to bind to phosphorus, preventing us from absorbing up to 50% of it. Fermenting these or cooking them can enhance bioavailability.

• Eggs.
• Natural Milk and dairy.
• Legumes.
• Nuts and seeds.
• Whole grains.

Micro Trace Minerals

While the following trace minerals are needed in relatively smaller amounts, they more than make up for quantity in terms of the diversity required!

Iron

Iron is primarily needed for transporting oxygen around the body (in the form of blood) and making red blood cells. Many important proteins and enzymes are created from iron too.

A deficiency in trace amounts of iron is relatively common and results in anemia, reduced oxygen, stiff muscles, reduced cognition and more¹⁷.

Many people think that supplementing with iron or using iron pots and pans is a good idea – however, these sources of iron are usually in an inorganic form and are thus difficult to absorb. This results in iron poisoning and does not cure deficiency.

Our required daily iron intake is almost insignificant, as 95% of the iron used to create hemoglobin actually comes from recycling dead red blood cells. The last 5% should come from dietary sources in trace amounts or one could contract iron poisoning.

Phytic acid found in cereal brans and plant polyphenols such as the tannins both block the uptake of iron. Other substances that hamper iron absorption include calcium and phosphorus.

Vitamin C enhances iron absorption.

• Vegetables.
• Meat, especially red meat and organ meats.
• Fermented grains and cereals (which have reduced phytic acid).

Zinc

Another “universal” trace mineral, Zinc is found literally everywhere in the human body¹⁸.

It plays a huge role in your immune system, heavy metal chelation, fighting off pathogens, and providing antioxidant protection. The body uses zinc to make DNA and other proteins, to grow, develop, repair tissues and heal wounds.

Most people get adequate zinc from their diets, although could use a zinc boost when sick.

Zinc deficiency is common in vegetarians, as animal products tend to contain more zinc than plant products. Others who may suffer from deficiency include alcoholics, those with metabolic or gastrointestinal disorders like Crohn’s Disease and those with sickle cell anemia.

Extreme deficiency in this trace mineral generally results in hair loss, sexual impotence, diarrhea, appetite loss, rapid weight loss, slow regeneration, dermatitis, loss of taste or smell and a drop in mental alertness.

Phytates, iron, and tin tend to negatively intervene with zinc absorption, while animal proteins increase it’s uptake.

• Oysters.
• Legumes.
• Lean red meat.
• Natural dairy products and whey.
• Wholegrains.

Manganese

Manganese is a trace mineral that is intimately involved with how enzymes interact in the body.

Other roles of Manganese include energy metabolism, thyroid hormone potency, blood sugar regulation, cerebral performance, and keeping free radicals in check.

Manganese deficiency is rarely recorded and tends to occur in countries that have a poor soil quality with severe malnutrition.

Infants in these areas tend to have a deficiency unless mothers take care to supplement more Manganese in their diets.

Manganese deficiency can result in a compromised immune system, epilepsy, weight loss, dermatitis, slow hair and nail growth, reddening of darker hail and a decline of blood lipids.

Manganese supplementation has been clinically used to treat sports injuries, as it directly interacts with the immune system and boosts the level of bodily antioxidants.

Teas have the best form of Manganese for absorption.

High amounts of iron, calcium, phosphorus, phytate and insoluble fiber appears to inhibit absorption.

• Cereals and wholegrains.
• Nuts.
• Ginger.
• Tea.

Copper

Copper is used in many bodily processes, but it is most important in blood where it works with iron to bind to oxygen.

This trace mineral is also used to move chemical components around the body¹⁹, catalyze reactions²⁰, create enzymes and hormones, as well as promote organ and nerve health.

Iron and copper work hand-in-hand to make haemoglobin, the red component in blood. Without one, the other is missing, therefore those who suffer from copper deficiency tend to be anemic.

Poisoning due to consuming large amounts of copper is another problem, especially for those who have copper pipes in their homes.

Even though copper deficiency is rare, studies reveal that the majority of individuals do not meet their daily dietary needs for copper consumption²⁴.

Fruit sugars appear to enhance the absorption of copper more than starch, along with iron, manganese, zinc, calcium and magnesium.

Overdosing on zinc supplements may cause a serious copper deficiency.

Cadmium and other heavy metals inhibit the absorption of copper.

Copper is found in most fruits and vegetables in trace amounts. Foods with high levels of copper include:

• Liver, Kidney and other organ meats.
• Green, leafy vegetables (copper is a main component of Chlorophyll).
• Shellfish.
• Nuts.
• Unrefined wholegrain cereals.

Iodine

Iodine is primarily used to create thyroid hormones, which in turn regulates metabolism and overall homeostasis in the body²⁵.

Those who do not get enough iodine in their diets suffer from hypothyroidism and do not produce enough thyroid hormone for optimal well-being.

This is common in breast-feeding mothers who need at least 50% more iodine than usual to ensure their newborns develop properly. The opposite condition also exists where one receives too much iodine, known as hyperthyroidism. This is common in people who consume too much iodated salt.

A goiter (an enlarged thyroid often sticking out the throat) is a sign of iodine imbalance. It can mean you have too much or too little iodine.

Iodine is also used by the body to combat the effects of radiation. In this day and age, electronic devices, cellphone masts and gaping holes in the ozone layer have contributed to an increased level of planetary radiation.

If you battle to sleep, experience hair loss, are sensitive to spending long hours on a screen, you may want to up your natural iodine intake by consuming sea vegetables.

Eating too many brassica vegetables can deplete iodine as they contain ‘goitrogens’. High levels of dietary arsenic, potassium, bromine, fluorine and calcium can also lower iodine absorption, as can low levels of manganese and selenium.

• Seafood such as fish, cod liver oil, seaweed, sea salt and algae.
• Eggs.
• Many vegetables contain trace amounts of iodine from the soil.
• Ordinary table salt is iodized to combat deficiency. However, it is also bleached and often contaminated with Aluminium, which can interfere with trace mineral absorption.

Chromium

Chromium is a trace mineral widely found in both plant and animal dietary sources.

This trace mineral is primarily used to regulate blood sugar levels and it is noted that less insulin is needed by the body when higher levels of Chromium are present²⁶. It’s also needed for the metabolism of fats, proteins and carbohydrates²⁷.

A recent study has shown that Chromium is found in the bone of hip joints, but was reported to be significantly lower in those with osteoarthritis²⁸. This suggests that it may play a role in maintaining bone mineral density.

The biggest health threat facing those with a chromium deficiency are all diseases related to blood sugar regulation – namely Diabetes, Hyperglycemia and Hypoglycemia. Those with obesity may suffer from a chromium deficiency.

Since chromium enhances sugar metabolism, it makes sense that the body uses more when one consumes larger amounts of carbohydrates (sugars).

Antacid and phytates can prevent the absorption of Chromium and indirectly help to cause the above health complications. Excessive amounts of Zinc or Iron may deplete Chromium as they compete during metabolism.

Vitamin C and certain amino acids enhance the absorption of Chromium.

Many grains, fruits and vegetables contain Chromium in trace amounts. The below foods have higher amounts.

• Black Pepper and other spices.
• Broccoli.
• Brewer’s Yeast.
• Meat.
• Mushrooms.
• Asparagus.
• Nuts.
• Raisins (grapes).
• Prunes (Plums).
• Stainless Steel cooking equipment and containers may provide extra dietary Chromium when in contact with acidic substances.

Molybdenum

Molybdenum is a crucial component of enzymes that the body needs to metabolize or detox chemical compounds with.

For example, this trace mineral forms a part of sulphite oxidase, which is necessary to break down all sulfur containing components within the body.

Molybdenum excess or deficiency is rarely reported and has in fact only been documented in genetic enzyme-production defects or severe malnutrition.

In the case where one does not receive adequate amounts of this trace element, severe toxicity as well as malabsorption of nutrients would occur.

Ingesting too much molybdenum results in highly acidic joints and muscles, but has no other known toxic side effects²⁹.

There is little information on Molybdenum’s absorption as it’s required in microscopic amounts. Most people receive adequate doses from their diets.

Many foods contain this trace element, however these foods are some of the richest sources:

• Legumes.
• Wholegrains.
• Cauliflower.
• Spinach.
• Garlic.

Selenium

Selenium is required by our bodies for reproduction, DNA production, thyroid function, bone health, reducing free radical activity and fighting off infections³⁰.

Selenium deficiency is incredibly rare, but those who are undergoing kidney dialysis, who have HIV or live in areas with poor soils are at risk.

Symptoms include infertility, thyroid imbalances, a severely compromised immune system, brittle bones, and heart problems. Some research correlates low Selenium levels with an increased risk of cancer and reduced cognition.

Eating too much Selenium can happen if you indulge in too many Brazil nuts, which possibly contains the most known to man.

This results in brittle hair and nails, nausea, irritability, discolored teeth, dermatitis, hair and nail loss, nervous system problems, diarrhea and sometimes a metallic taste in the mouth.

Selenium appears to play a key role in aging. Given that it decreases as we grow older, that deficiencies cause sexual impotence and that the body needs it to protect against free radical damage; maintaining adequate levels of Selenium is required for longevity!

Consuming lower amounts of Selenium daily results in better absorption of this trace mineral. In a diet rich in the amino acid Methionine, less Selenium is required and thus less is absorbed.

Vitamin C tends to enhance it’s absorption when Selenium is consumed in an organic form.

Heavy metals reduce it’s bioavailability by binding to Selenium before the body can absorb it. Soluble fiber also inhibited the absorption of Selenium.

Most foods contain Selenium, but the amounts vary depending on the quality of the soil. The below foods are rich in Selenium:

• Brazil nuts.
• Mushrooms.
• Seafood.
• Specific Selenium-containing Yeasts.
• Meat, poultry and natural dairy products.
• Cereals and wholegrains.

Cobalt

Cobalt is a trace mineral that forms a part of vitamin B-12 after being digested by organisms.

Our bodies need it for making red blood cells, maintaining neuronal health, metabolizing sugar and activating enzymes. It can be used to replace zinc or manganese in certain chemical reactions³¹.

Cobalt or B12 deficiency is one of the leading causes of pernicious anemia. Further symptoms include numbness, fatigue, tingling sensations and impaired neuronal ability.

Too much inorganic cobalt in your system is toxic to your heart and will interfere with thyroid performance. Some experts claim that excess cobalt may increase blood sugar levels.

Although cobalt is found in many foods, we can only absorb it in the form of B-12. Some probiotic bacteria convert it into B-12 in our guts, which means that probiotics enhance absorption of cobalt from foods.

Impaired thyroid function, a lack of saliva or ‘R Protein’ can result in malabsorption of B12³².

• Natural dairy products.
• Eggs.
• Whey protein.
• Red meat.
• Root and bulb vegetables (taken with probiotics).
• Algae.

Bromine

Bromine was originally considered non-essential, but it was recently discovered to have an important function.

It’s needed in microscopic amounts for the utilization of collagen and for enhancing the integrity of specific cellular membranes in the body³³.

Bromine is actually quite toxic and tends to replace chlorine in the body in chemical reactions. It can pass the blood brain barrier and has many toxic effects in large quantities.

Acute exposure has been known to irritate the skin and eyes, destroy tissues, result in neurological problems, dermatitis, and thyroid imbalance³⁴.

Most people are exposed to toxic levels of Bromine in their drinking water and aught to filter their water to avoid thyroid imbalances and more.

Bromine is readily absorbed through inhalation, the skin and the gut. Iodine appears to replace bromine in the body and promotes better excretion of excess bromine³⁵.

Nickel

Nickel is another new essential trace mineral discovery in the human body. We use it in minute quantities for hormonal activity, urea production and metabolism of fats³⁶.

Most people consume excessive amounts of nickel (in the form of pollution and pesticides) which causes dermatitis and toxicity.

Nickel deficiency is incredibly rare and if often a result of malnutrition or starvation. Treating malnutrition would restore the natural balance of Nickel.

Most people are over-exposed to this trace mineral, which eventually causes heavy metal poisoning and toxicity after accumulating in our tissues. In some cases, excessive nickel has been linked to impaired liver capability and cancer.

Nickel is readily absorbed through respiration, the skin and gut. Not much is known on what inhibits or enhances it’s uptake, although in large doses it appears to interfere with the uptake of Magnesium and Zinc³⁷.

All wholefoods contain trace amounts of nickel in enough quantities that satisfy daily needs.

Boron

Boron is necessary for healthy bones and plays an important role in bone tissue regeneration. It is also utilized by the body for hormone activation and regulation, such as estrogen and vitamin D.

Other functions of Boron are found in wound healing, nutrient absorption, antioxidant production, and heavy metal detoxification³⁸.

Many people suffer from a Boron deficiency, which affects hormonal balance as well as bone mineral density. This leads to a whole host of health problems from lack of sleep to metabolic issues.

Since Boron plays such a significant role in making antioxidants and reducing free radical damage, a deficiency is linked to increases in cancer and other autoimmune disorders.

Further research shows that Boron deficiency seems to be related to impaired electrical activity in the brain. This could be due to heavy metal toxicity, hormonal imbalance or impaired magnesium absorption.

Little is known about Boron absorption, although Boron appears to enhance the absorption of Magnesium. Current research reveals that it may enhance the uptake of several other trace minerals too³⁹!

• Legumes.
• Most Fruits and Vegetables.
• Tubers.

Silicon

Silicon is needed in trace amounts by the body to cross-link collagen, which in turn makes for firmly toned skin and muscles, as well as healthy bone formation⁴⁰.

Silicon is mostly deficient in those who have bone regeneration problems, such as osteoporosis patients. Without this trace mineral, building strong healthy bones would be difficult.

Since Silicon is needed to form collagen and elastin, a deficiency would also speed up aging and a lack of skin regeneration⁴¹.

In recent studies, silicon has shown promise for protecting against atherosclerosis and cardiovascular disease.

Silicon happens to be the main component of clays and sands!

However, we cannot eat sand or absorb silicon from it in this form. Instead, the body readily absorbs silicon in it’s organic form, known as silicic acid.

Little has been investigated regarding silicon absorption, aside from the fact that it cannot be absorbed in it’s inorganic form. Interestingly, it seems that men absorb more of it than women⁴².

Many foods are high in silicon as it is so abundant in nature. The below foods contained higher amounts of silicon when tested:

• Unrefined wholegrains.
• Bananas and fiber-rich foods.
• Legumes.
• Beetroot.

Vanadium

Little is known about vanadium as a trace mineral. Researchers believe that it plays a role in hormonal function, cholesterol, and sugar metabolism, but are still in two minds about whether it is essential or not.

Vanadium is found in micro amounts throughout our diets and we just as little of it.

It’s speculated that deficiencies in Vanadium result in faulty sugar metabolism and impaired hormonal function. There have never been reported deficiencies in this trace mineral, although there does seem to be an excess of it in manic depression cases.

Excesses of Vanadium are highly toxic as they inhibit the transporting abilities of sodium and potassium, meaning that fluids will stop moving in and out of cells efficiently. This is potentially fatal!

Vanadium was actually named after the Scandinavian Goddess of beauty, youth and luster. Since it is speculated to be linked to hormone function and sugar metabolism, this may hold a gem of truth to it!

Very little vanadium is absorbed through our diet and not much research has gone into what enhances or inhibits it.

• Nuts and seeds.
• Wholegrains.
• Parsley.
• Olives.
• Legumes.
• Root vegetables.

Possibly Essential (& Highly Controversial) Trace Minerals

The following trace minerals have a high affinity within our bodies, but their essentiality has not been confirmed.

• Lithium
• Aluminum
• Arsenic
• Strontium
• Germanium
• Lead
• Rubidium
• Tin

Most of them are capable of interacting in chemical processes or are found to accumulate in our bones and muscles. However, since no side effects of deficiency have been observed, researchers are uncertain about whether we need them or not.

In some cases, deficiencies in these trace minerals have correlated with growth abnormalities and weaknesses in animals, such as goats, cows and chickens. This has made scientists hesitant to classify them as non-essential to humans.

In spite of that, all of them are toxic in large quantities and tend to accumulate in our systems over time, acquiring the status of being known as a ‘heavy metals’.

10 Strategies For Improving Your Trace Mineral Balance & Fighting Off Poor Nutrition

Eating a highly refined diet with excessive amounts of sodium, transfats, sugar and starch will often result in nutritional deficiencies.

Even just small lifestyle changes can result in better nutrition, enhanced absorption and less trace mineral loss.

#1 Eat More Raw Wholefoods

Over-cooking many kinds of food tends to deplete the nutritional value, particularly the trace mineral content.

Not all foods should be consumed raw, but many foods could be to increase the level of nutrition in one’s diet.

Include a larger variety of raw foods into your diet, such as salads, whole fruits, smoothies, sprouted nuts and seeds to boost your trace mineral count. Get creative with carrot tops, beet greens, olives, berries, unusually colored fruits, onions, leeks, cabbage, cauliflower and more, as these are all viable sources of raw food goodness!

#2 Focus On How You Eat (Literally!)

Interestingly, some studies have confirmed that what you eat is not the full story – how you eat is also important for better digestion and absorption of nutrients!

#5 Intensive Supplementation

Another way to go about boosting trace minerals is by taking supplements. This is not recommended unless you suffer from a severe nutritional deficiency, as in most cases more is absorbed from natural sources.

To make matters more confusing, each of these mineral supplements comes in multiple different forms. Not all forms of a mineral are readily absorbed by the body but can actually cause complications.

Consult a healthcare practitioner before going on any intensive supplementation.

#6 Probiotics

Numerous essential short-chain fatty acids are manufactured by the probiotic bacteria in the gut.

These bacteria break down the contents of our food to extract more trace minerals and nutrients, synergistically converting them to a bioavailable form for both themselves and us.

Through the use of anti-biotics and consuming too many sugars, the integrity of our microbiome is often compromised, resulting in less nutritional absorption.

You can bolster your gut health with probiotic supplements and foods such as sauerkraut, whey and other natural fermented foods.

#7 Mindfulness Meditation

You’re probably wondering what meditation has to do at with nutrition. You would be surprised.

When we get stressed, the body depletes it’s stores of trace minerals at a much faster rate to produce stress hormones and inflammation. Free radicals are also often released. These tend to damage bodily tissues they come into contact with, which also causes the body to use more of it’s trace minerals in order to repair and protect itself.

Stress also inhibits the absorption of trace minerals. So on top of depleting them rapidly, we are impaired in our ability to absorb more of them from our food precisely when we need them the most!

Mindfulness meditation comes in handy as a technique to lower our overall stress levels. This in turn keeps our trace mineral levels balanced, optimizing their absorption and preventing their rapid depletion.

#8 Regular Exercise

#9 Fulvic Acid Liquid Extract

Fulvic acids form a group of natural by-products from a healthy soil ecology, produced by billions of bacteria.

These by-products are extracted from humus (decomposing organic soil matter) along with humic acids. It’s also found in natural bodies of water, rock sediments and in trace amounts on root and bulb vegetables.

Fulvic acid has a high affinity for trace minerals and supplementing with fulvic acid can enhance the absorption of these minerals in the gut. It also encourages a healthy microbiome for intestinal flora to flourish by setting the right pH.

One study has shown that fulvic acid is useful for enhancing cognition as well as reversing Alzheimer’s Disease by inhibiting protein aggregation in the brain⁴⁵.

#10 Shilajit

Shilajit is an ancient Ayurvedic medicine that is composed of fulvic acid which is ionically blended with many other humic substances. These are all loaded with essential trace minerals and nutrients⁴⁶.

Unlike pure fulvic acid, Shilajit contains a wealth of trace minerals in the exact proportions the body needs for optimal health. The fulvic acid component of this medicine provides instant easy absorption and encourages gut flora to thrive.

Scientifically, the organic components of Shilajit actually play an intimate role in transporting trace minerals to their precise destinations on a cellular level!

Interestingly, consuming Shilajit is able to correct any trace mineral imbalance without causing an excess in any of them – a common problem when minerals are taken in isolation.

Distinct from many other trace mineral products, Shilajit is virtually untouched by mankind. That is to say it has not been manufactured or extracted and refined under industrial conditions. Instead this powerful substance is harvested directly from nature itself, making it one of the purest wholesome mineral supplements on the planet.

This traditional medicine originates in the Himalayas and North India, but other similar trace mineral deposits have been discovered in the Andes Mountains and in Venezuela.

It has a long history of treating jaundice, malnutrition, anorexia, obesity, metabolic disorders, digestive problems, anemia, respiratory disorders like bronchitis or asthma, dermatitis, epilepsy, heart diseases, kidney problems, and brain disorders.

This is not surprising when you understand that trace mineral imbalances are present in nearly all these problems!

Here are some other amazing health benefits of ingesting Shilajit on a daily basis:

results may vary

• Enhanced longevity.
• Faster wound healing and regeneration.
• Improved energy levels.
• Increased cognition.
• Better mood.
• Prevents disease.

You have most probably heard that exercising is medicine. Well, it is not just a saying, it is the absolute truth. Why does a human have muscles? Sure, we need them to provide the proper functioning of our body. In order that your body run like clockwork, muscles should be strong and flexible. That’s why it is necessary to do sports. Moreover, there is a great number of scientific evidence proving that regular physical activities have enough health benefits well beyond any pill from a doctor. This is not about professional sport or bodybuilding, which can be harmful for human health. In the case, we are talking about cardio workouts those are considered to be very beneficial for a human body.

What is a cardio workout and why is it useful for health?

Running is the most popular and beneficial physical activity

To become a runner is so easy. Since it is the most democratic way to take up sports, people can do it anytime, anywhere, and all they need is a good pair of running shoes and some stamina. Everyone knows how to run. A person may not be in a perfect form yet, but he or she already knows how to place one foot in front of the another and settle into a comfortable pace.

“It does not matter how slowly you go as long as you do not stop.” Confucius

No wonder that there is a great number of runners over the world. Nevertheless, nobody needs to be a marathoner to enjoy this sport. Even a jog for 20 minutes three times a week will get your heart pumping and give your muscles a good workout. As an aerobic exercise, running offers many physiological, psychological and cardiovascular health benefits, even for an amateur. In addition to improving a human heart condition and getting fit, what other positive effects does jogging have on one’s body? Let’s talk about sports.benefits of run in details.

It strengthens knees joints and bones.

Run is considered to be bad for human knees. Well, science has proven another. It is running that does its best for knee health. Research shows that regular jogging increases bone density helping prevent osteoporosis and other bone-related diseases which a person can have getting older. In runners, knee cartilage actually gets stronger and more injury-resistant.

It helps better sleep.

Run regulates sleep-related hormone as melatonin. During the running, more tryptophan(a building block for serotonin) is released, that hormone helps synthesize more serotonin, which eventually is converted to melatonin. Jogging is also a good regulator for your body temperature to relieve stress and bring your disrupted sleep-wake cycle back to normal.

It increases mental strength.

People, who engage in running, are less likely to suffer from any mental illnesses and psychological disorders. Studies show that running in natural environment work as a shield against mental issues. Jog also provides an improvement to your concentration and focusing on what you are doing. That will increase your productivity, and you can do more in less time.

It prevents different diseases.

Every sport makes human health stronger and run is not an exception. It is recommended for people who are in the early stages of diabetes. Moreover, it reduces high blood pressure and the risk of having a heart attack, prevents osteoporosis and boosts immunity to colds. Runners also have 30%–50% reduced risk of cancer-related mortality compared with non-runners.

Running is as “elixir of life”.

Running is an aerobic activity that is one of the best-known providers of an individual’s longevity. It is interesting to know, the researchers calculated that regular jogging returns more time to people’s lives than it consumes. Eventually, a run is a perfect way to maintain a healthy and active lifestyle what is directly a reason for long living.

It is easy to start but very hard to keep engaging in

No doubt, doing sports requires time and energy! If you work or study, you only have a chance to take up sports early in the morning or late in the evening. You will agree that it is hard to get up earlier on 30 minutes than usually or to defer all your household chores and find free 30 minutes for running in the evening. You can find 100 reasons not to run today and start doing it tomorrow.

Only strong wish and will-power will help you to cope with it. However, there are a lot of tips helping be a good runner.

“Setting goals is the first step in turning the invisible into the visible.” Tony Robbins

Curejoy is a nice source of such advice. It gives useful information for healthy living and motivates for your own run achievements.Run is a perfect healthy habit for everyone!