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Magnesium
Manganese
Methylsulphonlymethane (MSM)
Milk thistle
Molybdenum
Magnesium
Magnesium is an essential mineral, vital for energy production. Its chemical
names include magnesium carbonate, magnesium gluconate, magnesium oxide
and magnesium sulphate
How it works
Magnesium is a vital catalyst for enzyme activity, especially those involved
in energy production. Involved in the formation and action of over 300
different enzyme reactions, magnesium affects many body systems and helps
in the release of energy from food and the protection of cell walls. The
mineral is stored in all body tissues. Magnesium is required to grow and
maintain strong bones and teeth. It is necessary for a healthy heart and
nervous system and plays an important role in helping muscles to relax.
Scientific research has shown that a deficiency of
magnesium can occur in people with diabetes, which can result in a range
of both short and long-term complications. Magnesium is also important
in the release of the hormone insulin, which helps to control blood sugar
levels. Magnesium deficiency is associated with increased risk of heart
disease. Research has shown that magnesium may help to reduce total cholesterol,
raise good HDL cholesterol and stop blood from clotting. Women who experience
painful periods may find relief from back and lower stomach pain by taking
magnesium. The effect may be enhanced if taken with vitamin B6.
Protein foods such as meat, chicken, fish, and eggs
help magnesium absorption along with steady intakes of calcium. However,
large amounts of calcium reduce the body's ability to absorb magnesium.
The minerals phosphorus and zinc, plus vitamins B1, B6, C, and D, are
also thought to help improve magnesium absorption. As with many other
minerals, magnesium binds to substances called oxalates found in spinach
and rhubarb as well as phytate in wheatbran.
Natural food sources
Good natural sources of magnesium include cocoa powder, nuts, peanut butter,
pumpkin and sunflower seeds.
Recommended Daily Amounts (RDA)/ Safe Upper
Levels (SUL) - Adult intake
The adult RDA for magnesium is 300mg, whilst the guidance SUL for long-term
supplementation is 400mg.
Precautions
High levels of sustained supplementation can be toxic. Excessive intakes
are linked to paralysis, nausea, and depression.
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Manganese
Manganese is a trace mineral need for many vital body functions. Its chemical
names include manganese amino acid chelate, manganese citrate, manganese
gluconate and manganese sulphate.
How it works
Minute quantities of manganese are needed for metabolism, healthy nerves,
a healthy immune system and blood sugar regulation. Manganese is needed
to activate specific enzymes and is required for the formation of other
enzymes, including an enzyme named superoxide dismutase, which breaks
down potentially damaging excess free radicals. It is also needed to enable
the body to make use of protein foods in the diet, and for the formation
of sex hormones. Manganese is known to maintain the health of nerves and
help lubricate joints, promote good bone structure, and aid the production
of thyroid hormones, which control the speed of the body's metabolism.
It is believed to be involved in the balancing of blood sugar levels.
Scientific research has shown that a lack of manganese,
which is needed for good bone formation, has been found in women with
reduced bone density - putting bones at greater risk of fracturing. Improving
dietary intakes of manganese may strengthen bones. Research has also indicated
that it can help strengthen the immune system.
Vitamin C, along with zinc and Vitamin B1, Vitamin
E, and Vitamin K, may help to improve the absorption of manganese by the
body. Large intakes of calcium, iron and phosphorus reduce levels of absorption,
while antibiotics and too much alcohol and refined foods can deplete body
stores.
Natural food sources
Many types of nuts are good sources of manganese including almonds, cashew
nuts, dessicated coconut, hazelnuts, macadamia nuts and pecan nuts.
Recommended Daily Amounts (RDA)/ Safe Upper
Levels (SUL) - Adult intake
There is no adult RDA for manganese but the guidance SUL for long-term
supplementation is 4mg for most adults but older people (those aged 50 and over) should ensure
that their long-term supplementation should not exceed a daily does of
0.5mg.
Precautions
Any excess manganese remains unabsorbed by the body, making this mineral
one of the least toxic of all minerals found in the diet.
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Methylsulphonlymethane (MSM)
Methylsulphonlymethane (MSM) is an organic sulphur that occurs naturally
in the body.
How it works
MSM is an essential mineral that is one of the major building blocks of
glycosaminoglycans. Scientific research has indicated that these are the
key structural components of the cartilage between bones, for the tendons
which attach muscles to bones, and in the structure of bones themselves.
Vitamin E can help keep sulphur from amino acids intact
in the body thereby making them available for uptake and use by the body's
cells. As with other minerals, excess levels of copper in the diet can
make it difficult for the body to absorb the sulpher.
Natural food sources
Whilst sulphurs do appear as a part of our natural diets, there are no
specific rich sources of MSM in our diets.
Recommended Daily Amounts (RDA)/ Safe Upper
Levels (SUL) - Adult intake
There is no official RDA or SUL for MSM. Nutritionist often recommend
doses of 500mg to 1000mg. It is also commonly combined with Glucosamine
and Chondroitin.
Precautions
There is no known toxicity from this sulphur.
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Milk thistle
Also known as wild artichoke, the milk thistle plant is commonly found
growing in America and Europe. As a herbal supplement, it is the seeds
of the plant that are used.
How it works
The active ingredient in milk thistle is a compound called silymarin which
is contained in its seeds. It is this active ingredient which is believed
to protect the liver cells from damage by excess free radicals, rejuvenate
damaged cells, stimulate the growth of new liver cells, and generally
improve the health of this vital detoxifying organ
Modern scientific studies have shown that Silymarin
may block the absorption of toxins in the body, and process and eliminate
some toxic substances. Traditionally, milk thistle is used by herbalists
to treat the short-term effects caused by large intakes of alcohol and
liver congestion. The anti-oxidants effect of milk thistle may help to
improve the body's natural immune system.
Natural food sources
Milk thistle does not naturally occur in our diets.
Recommended Daily Amounts (RDA)/ Safe Upper Levels
(SUL) - Adult intake
There is no official RDA or SUL for milk thistle. However, a popular
dosage in food supplements is 333mg.
Precautions
Milk thistle is not suitable for those with chronic liver problems such
as hepatitis or cirrhosis.
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Molybdenum
Molybdenum is an important trace mineral, commonly found in legumes.
How it works
Molybdenum is involved in the functioning of several important enzymes
that help the body metabolise the energy from fat and carbohydrate in
food. The mineral plays a role in allowing the body to make use of iron,
and for keeping nerves healthy and sustaining good mental alertness. It
is also needed for maintaining male fertility and potency.
Scientific research has indicated that molybdenum
appears to help the body break down sulphites and therefore may be useful
for people on refined, processed diets that contain large intakes of sulphite-containing
preservatives.
Molybdenum is efficiently absorbed by the body, even
when dietary intakes are very low. However, anyone following a restricted
diet with very high intakes of protein from animal food sources such as
meat and poultry may experience a reduced the amount of molybdenum in
the body, which can also be caused by excess silicon taken in supplement
form. Too much copper increases the rate of molybdenum loss from the body.
Natural food sources
Good food sources of molybdenum include brown rice, green cabbage, kidney,
lentils, liver, red kidney beans, spinach, wholemeal bread, wholewheat
pasta and yeast.
Recommended Daily Amounts (RDA)/ Safe Upper
Levels (SUL) - Adult intake
There is no official RDA or SUL for molybdenum.
Precautions
High intakes of 10,000-15,000mcg (10-15mg) of molybdenum increases the
excretion of copper and may also raise levels of uric acid.
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