Magnesium and Weight LossHi, this is Siegfried with the Loveland Medical Clinic. I take very few supplements, but one supplement I take on a daily basis is magnesium. Since I have recently received a lot of questions on this I thought I would write a blog post on Magnesium and how it affects you.
What is MagnesiumBy some estimates over 75% of Americans are not getting enough magnesium in their diet. There are over 3000 magnesium-binding sites on human proteins. It is required by 300 enzymes in your body and enzymes are crucial for proper metabolic function. Magnesium is one of the most abundant electrolytes in your body. Glutathione , which is your body’s most powerful antioxidant requires magnesium to be produced. So naturally if you are deficient in this there will be problems.
Function of MagnesiumATP (adenosine triphosphate) is the energy molecule of you body. Magnesium plays a large part in the creation of this molecule. Magnesium works in conjunction with calcium in the formation of bones and teeth. Magnesium plays a role in relaxation of blood vessels. So a deficit of this important electrolyte can contribute to high blood pressure.
Why I take MagnesiumThe reason I take magnesium is to help with insulin resistance. Insulin resistance contributes to weight gain and type 2 diabetes. The Framingham Offspring cohort (2006) showed that higher magnesium levels reduced type 2 diabetes risk and increased insulin sensitivity. The American Diabetes Association did a study in 2013 which reinforced this information. With my history of diabetes you can bet I am taking a magnesium supplement every day.
Who is deficient in MagnesiumOlder adults tend to be low on magnesium because they absorb less with age and are more likely to be on medications that interfere with absorption. If you have any kind of kidney problem you will be low because the kidneys will not be performing their proper function of holding magnesium in the body. Poorly controlled diabetes urinate a lot and that causes them to be low on magnesium. That is a double whammy for them. Last of all alcoholics are 60 percent likely to be low on magnesium. Watch how much you drink. What to supplement . It is quite easy to supplement orally with magnesium. I tend to use the citrate or chloride forms. There is a newer form called magnesium threonate which is supposed to have the best absorption of all. Of course being new, it is more expensive. Make sure you stay away from mag stearate which can actually be harmful due to the stearate(stearic acid ). Below is the magnesium I currently use. I take 2 of these daily which gives me about 400 mg of elemental magnesium. Take it at night because it will help you with your sleep. It also works great if you are one of those people how have frequent cramps.
Myers Cocktail Vitamin IV InfusionThe Loveland Medical Clinic does do Myers Cocktails for its clients. This vitamin IV infusion has magnesium in it as well as many B vitamins and vitamin C. I take this once a month and I can certainly feel its affects. If you have any questions post on our facebook page and I will answer your questions.
Vitamin B3 Niacin and Weight LossNiacin is not popular among drug companies.They prefer to sell you a prescription drug to control your cholesterol instead of you going to a store and buying a cheap over the counter vitamin. Niacin was discovered when scientists were looking for the cure for pellagra.
What is Vitamin B3 NiacinB vitamins are water soluble which means they can dissolve in water. They are not stored in tissues like fat-soluble vitamins. Instead, excess water-soluble vitamins are filtered out through our kidneys and we excrete them in our urine. So how does niacin work and how does it benefit us? As with all B vitamins, it helps turn food into energy and keeps our hair, skin, eyes, nervous system and digestive system healthy. Significantly, Niacin can also help reduce bad cholesterol (LDL), as well as triglycerides and increase good cholesterol (HDL) in our bodies. HDL helps get LDL out of our blood stream. Niacin appears to help decrease plaque in veins and arteries. This can lead to a reduction in cardiac disease. There is ongoing research to see if niacin can help with diabetes type 1, Alzheimer’s, cataracts and osteoarthritis. The doses being studied are higher than the daily recommended amounts.
Where do we get Vitamin B3You can find Vitamin B3 in meats, fish, eggs, and greens. They now fortify breads with this Vitamin but I do not recommend that source if you want to live healthy. Levels of vitamin B3 that are found in food are good for our general health. Unfortunately, those doses are too small to impact your cholesterol. If you want to impact your HDL and LDL you should take dosages in conjunction with consultation with your primary care provider. The recommended daily intake for Niacin is as follows: Max daily for anyone should not exceed 35 mg Women: 14 mg daily Men: 16 mg daily
Side Effects of Vitamin B3B vitamins all work together so it is best to take them in a multivitamin. People with digestive issues or older people may find it useful to get an IV infusion of vitamins. Niacin can have some side effects. The worst ones are upset stomach, diarrhea and flushing. The flushing is harmless and will pass. If you take and aspirin before taking the niacin this will stop the flushing. You need to make sure you do not have an underlying diabetes because niacin can make it surface. Always consult your doctor or nurse practitioner before taking vitamin B3 or any other supplements. If you are interested in having vitamin evaluation please give the Loveland Medical Clinic a call at 970-541-0903. The Loveland Medical Clinic does weight management and runs a program that is partially based on the ketogenic diet. If you are interested in losing weight check out our programs HERE.
Vitamin B1Thiamine or Vitamin B1 was the first B vitamin discovered in the 1930’s. This article is all about the amazing properties of this vitamin. Dr. Eijkman received the 1929 Nobel Prize for the discovery of Vitamin B1 . Interestingly enough he was actually looking for a bug that was the cause of Beri Beri and instead discovered a vitamin.
What is Vitamin B1Vitamin B1 is a part of a group of water-soluble vitamins that have a variety of metabolic functions. Your body needs energy to stay alive and metabolism is the mechanism this occurs by. B-complex vitamins keep your engine running. Other well known B vitamins are B6 and B12 and are important to a healthy body. Our body need thiamine to utilize carbohydrates. It helps the body break down carbohydrates into it’s simplest form called glucose. Glucose is a sugar so basically any carbohydrate you eat is sugar. People forget that and that is one reason they fail in their weight loss programs. Glucose is one form of macronutrient used by the body to make energy. B1 is useful in fat and protein metabolism as well. Also, do not forget that the body can convert protein and fat to glucose as well, it is just a more complicated process.
Where can you find Vitamin B1What foods contain Vitamin B1? Here are some foods that are rich in B1: Brewer’s yeast, whole grains, beans, wheat germ, brown rice, rice bran, oatmeal, legumes, peanuts, sunflower seeds, squash, asparagus, lean pork, organ meats and dried soybeans. We do not tend to eat much organ meat in this country and way too many grains. I tend to get mine from asparagus because I love it.
Vitamin B1 ProblemsVitamin B1 deficiency can cause serious health problems. Vitamin B1 will affect your nervous system, energy levels, heart and mood. In the United States Vitamin B1 deficiencies are not common. People who typically have thiamine deficiency are those with alcoholism, Crohn’s disease and gut problems, and those who are getting dialysis treatments. For these people Vitamin IV infusions such as a Myers Cocktail can really be helpful.
Levels of Vitamin B1For most people what they get in their diet or a multivitamin is enough for their needs. The RDA(recommended daily allowance) for adults ranges from 1.0 to 1.5 mg daily.For adults with low levels of B1, the usual dose will be 5-30 mg daily. For someone who is an alcoholic or has a gut absorption problem (like Chrons) which causes a severe deficiency up to 300 mg per day may be given. It is hard to get too much of this vitamin due to the fact that it is water soluble and any extra will be excreted. Some people can experience some side effects which include stomach pain and rashes. Always consult your medical provider before taking any kind of supplements.
Vitamin IV infusions can make you feel more energetic and reduce fatigue. Fоr ѕоmе реорlе, gеtting аn IV iѕ а trаumаtic еxреriеncе. Aѕ а fоrmеr ER nurѕе thеrе wеrе vеrу fеw реорlе thаt I wаѕ unаblе tо gеt аn IV in. Thоѕе реоріе tурicаllу fеll intо а cоuрlе оf cаtеgоriеѕ: vеrу оvеrwеight, chrоnicаllу ill (ѕuch аѕ Crоhn’ѕ diѕеаѕе), реорlе undеrgоing chеmоthеrару, IV drug аbuѕеrѕ, аnd thе ѕеvеrеlу dеhуdrаtеd. Of cоurѕе thеrе аrе trickѕ tо gеtting IVѕ in thеѕе реорlе. Yоu cоuld hоt раck thеir аrmѕ, uѕе оnе оf thе ѕmаll vеinѕ in thе fingеrѕ, if thе hоѕрitаі аllоwѕ it gо fоr а lеg vеin оr nеck vеin, оr уоu cоuіd аvоid аll thаt аnd gо ѕtrаight tо thе uіtrаѕоund аnd gеt in уоur IV in оnе аttеmрt.