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Magnesium
Magnesium is an essential mineral that plays a vital role in many bodily functions, including muscle and nerve function, blood pressure regulation, and energy production. Research shows that it’s required for more than 300 biochemical reactions in the body.
Benefits of Magnesium
- Helps regulate muscle and nerve function, including the heart muscle
- Helps maintain healthy bones
- Helps regulate blood sugar levels
- Helps improve sleep quality
- May improve mood and alleviate symptoms of depression
- May help reduce inflammation
Sources of Magnesium
Magnesium can be found in a variety of foods, including leafy green vegetables, nuts and seeds, whole grains, fish, and beans.
Zinc
Zinc is another essential mineral that is important for a healthy immune system, wound healing, and normal growth and development during pregnancy, childhood, and adolescence.
Benefits of Zinc
- Helps boost the immune system and fight off infections
- Helps with wound healing
- Helps maintain healthy skin and hair
- Helps support normal growth and development during pregnancy, childhood, and adolescence
- May improve cognitive function and memory
- May help reduce inflammation
Sources of Zinc
Zinc can be found in a variety of foods, including oysters, beef, chicken, beans, nuts, and whole grains.
Both magnesium and zinc are important minerals that play essential roles in many bodily functions. It’s important to make sure you’re getting enough of these minerals through a balanced diet or supplements if necessary.
Chromium
Chromium is a trace mineral that is important for normal bodily functions, including metabolism, insulin regulation, and glucose utilization.
Benefits of Chromium
- Helps regulate blood sugar levels
- May help improve insulin sensitivity
- May aid in weight loss by reducing appetite and promoting fat loss
- May help improve cholesterol levels
- May help with depression and anxiety
Sources of Chromium
Chromium can be found in small amounts in many foods, including whole grains, meat, seafood, and fruits and vegetables. Supplements are also available, but it’s important to talk to a healthcare provider before starting any new supplement.
Rhodiola
Rhodiola is an adaptogenic herb that has been used for centuries in traditional medicine. It’s believed to help the body adapt to stress and improve mental and physical performance.
Benefits of Rhodiola
- Helps reduce stress and anxiety
- May improve mood and alleviate symptoms of depression
- May improve physical performance and reduce fatigue
- May improve cognitive function and memory
- May help with weight loss by reducing appetite and promoting fat loss
Sources of Rhodiola
Rhodiola supplements are available in capsule or powder form. It’s important to talk to a healthcare provider before starting any new supplement.
Inositol
Inositol is a type of carbohydrate that is found naturally in many foods and is also produced by the body. It’s important for many bodily functions, including cell membrane maintenance and nerve function.
Benefits of Inositol
- May help improve symptoms of depression and anxiety
- May help improve insulin sensitivity and reduce risk of type 2 diabetes
- May improve fertility in women with polycystic ovary syndrome (PCOS)
- May improve symptoms of obsessive-compulsive disorder (OCD)
- May improve symptoms of bipolar disorder
Sources of Inositol
Inositol can be found in many foods, including fruits, beans, nuts, and whole grains. Supplements are also available, but it’s important to talk to a healthcare provider before starting any new supplement.
Berberine
Berberine is a compound found in several plants, including goldenseal, Oregon grape, and barberry. It’s been used in traditional medicine for centuries and has recently gained attention for its potential health benefits.
Benefits of Berberine
- May help lower blood sugar levels and improve insulin sensitivity
- May help lower cholesterol levels
- May help reduce inflammation
- May help protect against certain types of cancer
- May help improve digestive health and reduce symptoms of irritable bowel syndrome (IBS)
Sources of Berberine
Berberine supplements are available in capsule or powder form. It’s important to talk to a healthcare provider before starting any new supplement.
Gardenia
Gardenia is a type of flowering plant that is native to Asia. The fruit of the gardenia plant has been used in traditional medicine for its potential health benefits.
Benefits of Gardenia
- May help reduce inflammation
- May help protect against certain types of cancer
- May have antioxidant properties
- May help improve liver function
- May help reduce symptoms of anxiety and depression
Sources of Gardenia
Gardenia supplements are available in capsule or powder form. It’s important to talk to a healthcare provider before starting any new supplement.
Banaba
Banaba is a plant native to Southeast Asia that has been used in traditional medicine for centuries. The leaves of the banaba plant contain a compound called corosolic acid, which is believed to have several health benefits.
Benefits of Banaba
- May help lower blood sugar levels and improve insulin sensitivity
- May help lower cholesterol levels
- May have antioxidant properties
- May help with weight loss by reducing appetite and promoting fat loss
- May help reduce inflammation
Sources of Banaba
Banaba supplements are available in capsule or powder form.
Salacia
Salacia is a type of plant native to India and Sri Lanka. The roots and stems of the salacia plant have been used in traditional medicine for centuries for their potential health benefits.
Benefits of Salacia
- May help lower blood sugar levels
- May help improve insulin sensitivity
- May help with weight loss by reducing appetite and promoting fat loss
- May have anti-inflammatory properties
- May have antimicrobial properties
Sources of Salacia
Salacia supplements are available in capsule or powder form. It’s important to talk to a healthcare provider before starting any new supplement.
References
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- Gardenia jasminoides Ellis: Ethnopharmacology, phytochemistry, and pharmacological and industrial applications of an important traditional Chinese medicine. (2020). Journal of Ethnopharmacology, [online] 257, p.112829. doi: https://doi.org/10.1016/j.jep.2020.112829.
- Grzebisz, W. (2011). Magnesium – food and human health. Journal of Elemntology, (2/2011). doi: https://doi.org/10.5601/jelem.2011.16.2.13.
- Ivanova Stojcheva, E. and Quintela, J.C. (2022). The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions—Encouraging Clinical Evidence. Molecules, 27(12), p.3902. doi: https://doi.org/10.3390/molecules27123902.
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- Kimura, M. (2007). Overview of Magnesium Nutrition. pp.69–93. doi: https://doi.org/10.1007/978-1-84628-483-0_7.
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- Maret, W. and Sandstead, H.H. (2006). Zinc requirements and the risks and benefits of zinc supplementation. Journal of Trace Elements in Medicine and Biology, 20(1), pp.3–18. doi: https://doi.org/10.1016/j.jtemb.2006.01.006.
- Patel, N. and Shackelford, K. (2021). Irritable Bowel Syndrome. [online] PubMed. Available at: https://pubmed.ncbi.nlm.nih.gov/30521231/.
- Qian, X.-P., Zhang, X.-H., Sun, L.-N., Xing, W.-F., Wang, Y., Sun, S.-Y., Ma, M.-Y., Cheng, Z.-P., Wu, Z.-D., Xing, C., Chen, B.-N. and Wang, Y.-Q. (2021). Corosolic acid and its structural analogs: A systematic review of their biological activities and underlying mechanism of action. Phytomedicine: International Journal of Phytotherapy and Phytopharmacology, [online] 91, p.153696. doi: https://doi.org/10.1016/j.phymed.2021.153696.
- Schwalfenberg, G.K. and Genuis, S.J. (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica, [online] 2017, pp.1–14. doi: https://doi.org/10.1155/2017/4179326.
- Shimada, T., Nakayama, Y., Harasawa, Y., Matsui, H., Kobayashi, H., Sai, Y., Miyamoto, K., Tomatsu, S. and Aburada, M. (2014). Salacia reticulata has therapeutic effects on obesity. Journal of Natural Medicines, 68(4), pp.668–676. doi: https://doi.org/10.1007/s11418-014-0845-9.
- Todorova, V., Ivanov, K., Delattre, C., Nalbantova, V., Karcheva-Bahchevanska, D. and Ivanova, S. (2021). Plant Adaptogens—History and Future Perspectives. Nutrients, 13(8), p.2861. doi: https://doi.org/10.3390/nu13082861.
- Volpe, S.L. (2015). Magnesium and the Athlete. Current Sports Medicine Reports, [online] 14(4), pp.279–283. doi: https://doi.org/10.1249/jsr.0000000000000178.
- Ye, Y., Liu, X., Wu, N., Han, Y., Wang, J., Yu, Y. and Chen, Q. (2021). Efficacy and Safety of Berberine Alone for Several Metabolic Disorders: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Frontiers in Pharmacology, 12. doi: https://doi.org/10.3389/fphar.2021.653887.
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