Have you ever been told your iron levels are low, or advised to take an iron supplement after a blood test?

Iron deficiency is common, affecting up to 30% of the global population (1). Supplements are often used to restore iron levels or support increased needs during certain life stages.

But many people quickly notice that not all iron supplements feel the same. Some can cause nausea or constipation, whereas others are easier to tolerate.

So what's the difference?

In this article, we'll explore how iron is absorbed, why some forms are harder on digestion, and how to choose the most suitable option for you.

Why Iron Status Can Become Low

Low iron is not always just about what you eat. In many cases, it comes down to how well your body absorbs iron and how much it needs at that time.

Iron from food exists in two main forms: haem and non-haem iron.

• Haem iron (from animal foods like meat and fish) is generally well absorbed
• Non-haem iron (from plant foods like legumes, grains and leafy greens) is less easily absorbed and more affected by the rest of your diet

This is because non-haem iron must first be converted into a form your body can absorb. At the same time, certain compounds in foods can reduce how much iron you take in. These include:

• Phytates (found in wholegrains and legumes)
• Polyphenols (in tea, coffee and some plant foods)
• Calcium, when consumed alongside iron

On the other hand, nutrients like vitamin C can help support the absorption of non-haem iron from food (3).

Digestive health also plays a role. Stomach acid helps release iron from food. When stomach acid is reduced—through ageing or medications like PPIs—iron absorption may be affected.

Why Iron Supplements Often Cause Digestive Symptoms

One of the main reasons people stop taking iron supplements is digestive discomfort. A big part of the issue is that not all the iron you take is absorbed. The remaining portion stays in the gut and may cause side effects in the following ways:

• It can irritate the gut lining, contributing to nausea or stomach discomfort (4).
• It can affect the balance of gut bacteria (5).
• It may also affect bowel habits, frequently leading to constipation (12).

Types of Iron Supplements

Iron supplements generally fall into two main categories: iron salts and chelated iron.

Iron salts, such as ferrous sulfate and ferrous fumarate, dissolve quickly and release iron rapidly. However, the iron that remains unabsorbed stays in the digestive tract, which is why these forms are often described as ‘harsh’.

Chelated iron works differently. Rather than existing as a free mineral, iron is bound to amino acids, which helps protect it during digestion and reduces unwanted interactions in the gut.

What Is Iron Bisglycinate?

Iron bisglycinate is a form of chelated iron bound to two molecules of the amino acid glycine. This structure helps stabilise it as it moves through the digestive system, making it a 'gentle iron' (7).

If you'd like to explore this further, read our article on how chelated minerals influence absorption.

Iron Bisglycinate vs Ferrous Fumarate vs Ferrous Sulfate

Is More Iron Always Better?

Iron absorption is tightly regulated by a hormone called hepcidin. After taking iron, hepcidin levels increase, which can reduce the absorption of additional iron for up to 24 hours (8). This is why taking very high doses daily isn't always the most effective strategy.

How to Choose the Right Iron Supplement

Consider the form (bisglycinate vs sulfate), the dose of elemental iron, and your current status. Those who may benefit from a gentler form include:

• Women of reproductive age & pregnant women
• Those following plant-based diets
• People with sensitive stomachs
• Endurance athletes

Factors That May Support Iron Absorption

Separate tea, coffee, and calcium from your supplement to maximize uptake (2). While Vitamin C helps with food-based iron, its impact on high-quality supplements may be less significant (10). Emerging research also suggests certain probiotics may support iron conversion in the gut (11).

Final Thoughts

The best iron supplement isn't necessarily the one with the highest dose, but the one you can take consistently without discomfort.

Struggling With Side Effects from Iron Supplements?

If you've been prescribed iron and find it hard to stick with because of side effects, you're not alone, and you don't necessarily have to push through.

For confirmed iron deficiency, standard oral iron salts are often used first line. However, if side effects are difficult to tolerate, guidelines support adjusting the dosing strategy or considering alternative forms.

If you find standard iron supplements hard to tolerate, it may be worth discussing alternative forms, such as iron bisglycinate, with your GP or a qualified practitioner.

Final Thoughts

Iron is one of those nutrients that is easy to overlook until something feels off. For many people, the best option is not simply the highest dose, but the form that feels manageable to take and can be used consistently.

FAQs

What is iron bisglycinate?

Iron bisglycinate is a chelated form of iron bound to the amino acid glycine. It is often described as being well-tolerated and gentle on digestion.

Is iron bisglycinate better than ferrous sulfate?

Both forms can be effective, but iron bisglycinate is often better tolerated and may be suitable for individuals who experience digestive side effects with iron salts.

Why do iron supplements cause constipation?

Not all iron is absorbed, and the remaining iron can affect the gut environment. This may influence gut motility, particularly at higher doses.

Does chelated iron absorb better?

Recent research found that iron bisglycinate may offer higher bioavailability than conventional iron salts and was associated with fewer gastrointestinal side effects.

Is Liquid Iron Better?

Many liquid iron products still use traditional iron salts, so the format (liquid vs capsule) matters less than the form of iron used.

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The Evidence

1. National Institute for Health and Care Excellence (NICE). (2025). Anaemia – iron deficiency: How Common Is It?
2. Hurrell, R. and Egli, I. (2010). ‘Iron bioavailability and dietary reference values’. The American Journal of Clinical Nutrition.
3. Loganathan, V., et al. (2023). ‘Treatment efficacy of vitamin C given as co-intervention with iron for anemia’. Clinical Nutrition ESPEN.
4. Tolkien, Z., et al. (2015). ‘Ferrous sulfate supplementation causes significant gastrointestinal side-effects’. PLOS One.
5. Puga, A.M., et al. (2022). ‘Iron supplementation at the crossroads of nutrition and gut microbiota’. Nutrients.
6. Dentand, A.L., et al. (2024). ‘Current iron therapy: are we prescribing too much iron?’. Critical Reviews in Clinical Laboratory Sciences.
7. Fischer, J.A., et al. (2023). ‘The effects of oral ferrous bisglycinate supplementation: a systematic review’. Nutrition Reviews.
8. Stoffel, N.U., et al. (2017). ‘Iron absorption from oral iron supplements given on consecutive versus alternate days’. The Lancet Haematology.
9. von Siebenthal, H.K., et al. (2023). ‘Alternate day versus consecutive day oral iron supplementation’. EClinicalMedicine.
10. Li, N., et al. (2020). ‘The efficacy and safety of vitamin C for iron supplementation’. JAMA Network Open.
11. Puga, A.M., et al. (2022). ‘Iron supplementation and gut microbiota: the state of the art’. Nutrients.
12. Bloor, S.R., et al. (2021). ‘Oral iron supplementation—gastrointestinal side effects and the impact on the gut microbiota’. Microbiology Research.

Because the body cannot produce minerals on its own, they must come from food or, in some cases, supplements (2). However, not all mineral supplements behave the same way in the body. The form a mineral comes in can influence how well it is absorbed and used. This is why you may see terms like magnesium glycinate, zinc picolinate, or iron bisglycinate on supplement labels.

These forms are known as chelated minerals. But what exactly does that mean, and why might it matter when choosing a supplement?

Why Mineral Absorption Matters

Minerals support a wide range of essential functions throughout the body, so getting enough each day is important. However, the body can only benefit from the minerals it can absorb and use effectively.

When choosing a mineral supplement, it is easy to assume that a higher number on the label means it’s a better product. But the reality is a little more nuanced than that.

Supplement labels often show the elemental mineral. This refers to the actual amount of the mineral itself, such as magnesium, iron or zinc, rather than the total weight of the compound it is attached to.

This can be quite misleading at first glance. A higher elemental amount does not automatically mean the mineral will be better absorbed (3). The body still needs to be able to release, transport and use that mineral effectively.

Suboptimal mineral intake is also relatively common. For example, magnesium intake is frequently reported to fall below recommended levels in many populations, while iron deficiency remains one of the most common micronutrient deficiencies worldwide, particularly among women of reproductive age (5,7).

Why Minerals Are Hard to Absorb

For a mineral to be used by the body, several steps must happen during digestion. It first needs to be released from the food or supplement it came from. It then needs to stay dissolved as it travels through the small intestine before being transported across the intestinal wall into the bloodstream (4).

At each stage, this process can be disrupted. How well a mineral is absorbed can be influenced by several factors, including:

• Digestive health
• Stomach acid levels
• Interactions with other nutrients
• The form of the mineral used (5)

Emerging research also suggests the gut microbiome may play a role, although this area is still developing (5).

Because so many factors influence mineral absorption, the form matters just as much as the dose. A supplement may look impressive on the label, but that does not always mean it will be well absorbed. This is where chelation may offer an advantage.

What Does ‘Chelated’ Mean?

In supplements, minerals need to be attached to another molecule to remain stable and available for absorption during digestion (6). In chelated minerals, that carrier is often an amino acid, but it may also be another organic compound, such as an organic acid.

The term chelated comes from the Greek word for ‘claw’ (6). It describes how the carrier molecule binds tightly to the mineral, helping to stabilise it as it moves through the digestive tract.

How Chelation Supports Absorption

Chelation may support absorption in several ways:

In simple terms, chelated minerals are often used because they are designed to help keep minerals stable and support absorption.

Common Chelated Mineral Forms and What They’re Used For

Once you understand what chelation means, supplement labels become much easier to interpret. One helpful way to identify the form of a mineral is to look at the second word in the ingredient name. For example, terms such as glycinate, malate or taurate usually refer to the compound the mineral has been paired with.

You may also notice the words glycinate and bisglycinate being used interchangeably. Bisglycinate means the mineral is bound to two glycine molecules, while glycinate is often used as a shortened version of the same name. In practice, magnesium glycinate and magnesium bisglycinate often refer to the same type of chelated mineral form.

Here are some of the most common chelated mineral forms you may come across:

You may also see minerals listed in non-chelated forms, usually presented as simple salts such as magnesium oxide, calcium carbonate, ferrous sulfate or magnesium chloride.

Non-chelated forms often provide a higher elemental amount per gram on the label and can still be effective, but they may be less well absorbed and less well tolerated. Chelated forms may provide less elemental mineral per gram but are often chosen because they are easier to absorb and gentler on digestion.

For example, magnesium oxide is known to be relatively poorly absorbed compared with other forms (3). If a large portion remains in the digestive tract, it can draw water into the intestine, which is why these forms may cause loose stools in some people. For this reason, many supplements use chelated forms of magnesium, such as magnesium glycinate or magnesium malate.

Understanding these names can make supplement labels much easier to interpret.

Choosing a Quality Mineral Supplement

When choosing a mineral supplement, it can help to look beyond the number on the label. As this article has explored, absorption depends on more than the elemental amount provided. The mineral’s form, how it behaves during digestion, and how well it is tolerated can all affect its absorption. This means that, rather than choosing the product with the highest dose, it is often more useful to look for a well-formulated supplement that uses a suitable mineral form. Chelated forms are often chosen for this reason, as they are designed to be stable, more readily absorbed, and gentle on digestion.

FAQs

What does chelated mean in supplements?

In simple terms, chelated refers to a mineral that has been bound to another molecule, often an amino acid or another organic compound. This structure helps keep the mineral stable as it moves through the digestive tract and can support efficient absorption.

Chelated minerals are commonly used because they are designed to remain available for absorption while also being gentle on digestion.

Are chelated minerals better absorbed?

Chelated minerals are designed to help protect the mineral as it moves through the digestive tract, which may support absorption.

For this reason, chelated forms such as magnesium glycinate, zinc picolinate, and iron bisglycinate are widely used in high-quality supplements.

Who might benefit from chelated minerals?

Chelated mineral forms may be particularly useful for people who:

• Experience digestive discomfort
• Have increased mineral needs, such as athletes or during pregnancy
• Follow diets higher in phytate-containing foods such as wholegrains and legumes
• Have digestive conditions that may affect nutrient absorption

How Can I Improve Mineral Absorption Naturally?

Mineral absorption depends on more than just the supplement itself. Digestive health, stomach acid, overall diet, and the form of the mineral can all make a difference.

A few simple ways to support mineral absorption include:

• Choosing well-formulated, bioavailable mineral forms
• Taking minerals at the right time of day, as advised on the label
• Taking care with foods and drinks that can interfere with absorption, such as tea or coffee, around iron supplements
• Supporting healthy digestion through a balanced diet and adequate fibre intake
• Being cautious with very high doses, which may be harder to tolerate

Sufficient digestive enzymes and stomach acid also play an important role, as minerals must be released from food or supplements before they can be absorbed.

Chelated minerals are designed to help keep the minerals stable as they move through the digestive tract, which may reduce unwanted interactions with food compounds that can limit absorption.

Chelated Magnesium vs Magnesium Citrate: What’s The Difference?

Chelated magnesium forms, such as magnesium glycinate, are bound to an amino acid, while magnesium citrate is magnesium bound to citric acid. Both forms are commonly used in supplements, but they are often chosen for slightly different reasons. Magnesium glycinate is often chosen for relaxation and gentle digestion, while magnesium citrate is commonly used for general magnesium support but may be more likely to loosen stools in some people.

Magnesium Chelate vs Glycinate: Are They Different?

One of the most common questions is whether magnesium chelate and glycinate are different, but magnesium glycinate is actually a common type of chelated magnesium.

You might also enjoy reading…

Clean Supplements: What This Actually Means

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The Evidence

1. Gröber, U., Schmidt, J. and Kisters, K. (2015). ‘Magnesium in prevention and therapy’. Nutrients, 7(9), p.8199-8226. Available at: https://doi.org/10.3390/nu7095388
2. Espinosa-Salas, S. and Gonzalez-Arias, M. (2023). Nutrition: micronutrient intake, imbalances, and interventions. Florida: StatPearls Publishing.
3. Blancquaert, L., Vervaet, C. and Derave, W. (2019). ‘Predicting and testing bioavailability of magnesium supplements’. Nutrients, 11(7), p.1663. https://doi.org/10.3390/nu11071663
4. Sensoy, I. (2021). ‘A review on the food digestion in the digestive tract and the used in vitro models’. Current Research in Food Science, 4, p.308-319. https://doi.org/10.1016/j.crfs.2021.04.004
5. Richards, J.D., Cori, H., Rahn, M., Finn, K., Bárcena, J., Kanellopoulos, A.K., Péter, S. and Spooren, A. (2025). ‘Micronutrient bioavailability: Concepts, influencing factors, and strategies for improvement’. Frontiers in Nutrition, 12, no-page. https://doi.org/10.3389/fnut.2025.1646750
6. Flora, S.J. and Pachauri, V. (2010). ‘Chelation in metal intoxication’. International Journal of Environmental Research and Public Health, 7(7), p.2745-2788. https://doi.org/10.3390/ijerph7072745
7. Fischer, J.A., Cherian, A.M., Bone, J.N. and Karakochuk, C.D. (2023). ‘The effects of oral ferrous bisglycinate supplementation on hemoglobin and ferritin concentrations in adults and children: a systematic review and meta-analysis of randomized controlled trials’. Nutrition Reviews, 81(8), p.904-920. Available at: https://doi.org/10.1093/nutrit/nuac106

What does magnesium do?

Magnesium is an essential mineral that contributes to [1, 2]:

• Normal muscle function: magnesium and calcium regulate how muscles contract and relax.
• The function of the nervous system: magnesium supports nerve transmission and regulates nerve cell activity.
• Energy production.
• Insulin function and blood sugar balance.
• Mental wellbeing.
• RNA and DNA formation.
• Protein synthesis.

It’s also one of the major electrolyte minerals. Along with potassium, sodium, and calcium, magnesium helps regulate fluid balance in the body.

What is chelated magnesium?

Magnesium needs to be mixed with another molecule to make sure it’s absorbed and utilised by the body. The term “chelated” means that the magnesium is tightly bound to a carrier molecule such as glycine, taurine, or malic acid. The term “chelated” comes from the Greek word for “claw” - the carrier molecule literally claws onto the magnesium! 

What does “clean magnesium” mean?

Mineral supplements often contain extra ingredients like binders, fillers, and flavourings to bulk out the weight of the product and give it a certain taste. We use the term “clean” to describe our magnesium supplements because they don’t contain any of these additives. Our products only contain pure chelated magnesium – nothing else.

What are the signs and symptoms of magnesium deficiency?

Common signs that you may need more magnesium include:

• Muscle cramps, spasms and twitches.
• Fatigue.
• Headaches and/or migraine.
• Difficulty getting to sleep.
• Constipation.
• Low appetite.
• Nausea and vomiting.
• Irregular heartbeat.

It’s important to remember that because magnesium is involved in so many biochemical pathways in the body, low levels can show up differently for each individual. 

How to choose the right magnesium for your health goals

If you’re feeling confused by the different types of magnesium, think about why you want to take it. What are your health goals? Keep these in mind as you explore the benefits of each type. Let’s start with magnesium malate…

Magnesium malate – its benefits and uses

Magnesium malate is magnesium bound to malic acid. This is a natural organic acid found in fruits like apples and oranges. Malic acid plays a central role in energy metabolism in the mitochondria – the “energy batteries” inside cells. This activity makes magnesium malate a good option for optimising energy and muscle function.

You can take magnesium malate at any time, though it’s best to use it in the morning if you want to support energy levels through the day. It’s well absorbed, highly bioavailable, and gentle on the gut, making it suitable for even sensitive digestions.

Magnesium taurate – what is it and what’s it good for?

Magnesium taurate is a combination of magnesium and the amino acid taurine. Research into taurine suggests it can:

• Support energy production in muscles and the activity of antioxidant enzymes, especially after exercise [3].
• Protect the heart and circulatory system, regulate blood pressure, and support cardiac fitness and vascular health [4].
• Calm and protect the central nervous system [5].

Like magnesium malate and glycinate, the taurate form is well absorbed and gentle on the gut. The individual benefits of magnesium and taurine are enhanced when they’re combined as magnesium taurate, making this a great option if you’re looking to support sleep, heart health, energy, or muscle function.

Magnesium glycinate – what is it and who is it good for?

Magnesium glycinate combines magnesium with the amino acid glycine. Glycine is known for its calming effect in the nervous system, which is why magnesium glycinate is a good choice to support sleep, emotional wellbeing, energy, and resilience to stress.

Choose magnesium glycinate to optimise:

• Energy levels.
• Hormonal health.
• Mood balance and emotional wellbeing.
• Sleep and relaxation.

You can take magnesium glycinate at any time of day, with or without food. If you wish to support sleep, we recommend taking it with your evening meal or an evening snack.

How to compare magnesium malate, taurate and glycinate

Here’s our quick and easy guide to the benefits of each form of magnesium:

Ethical Nutrition magnesium – what makes it different?

Our magnesium supplements stand apart from other products because they are:

• Fully chelated with no magnesium oxide added.
• Highly absorbable and bioavailable.
• Gentle on the gut.
• Clean: no additives, fillers, flavourings, plastic, or palm oil.
• Batch tested for impurities and contaminants.
• Potent: our products offer between 150mg – 180mg elemental magnesium per 2 capsule dose, clearly stated on the label.
• Vegan Society approved.
• Free from the top 14 allergen-containing ingredients.

Unlike other products that are blended with poorly absorbed magnesium oxide and bulked out with fillers, our range provides pure 100% chelated magnesium and nothing else. 

Is magnesium safe to take every day?

Magnesium is safe to take every day for most people who need it. Always follow the recommended dosage instructions as excess amounts of any form of magnesium can lead to irregular heartbeat, very low blood pressure, and muscle weakness. If you are pregnant, breastfeeding, or taking prescription medications we recommend you speak to your doctor before using any type of magnesium. 

FAQs

What is the best type of magnesium to take?

The best type of magnesium is the one that suits your health goals. Magnesium taurate is a good option for heart health, energy, and muscle function. Magnesium malate supports energy and muscle function, and magnesium glycinate is a good option for sleep, mental wellbeing, energy, and managing stress.

What does chelated magnesium mean, and is it better absorbed?

Chelated magnesium means the magnesium is tightly bound to a carrier molecule such as glycine, taurine, or malic acid. Chelated forms of magnesium are better absorbed and gentler on the gut compared to non-chelated forms like magnesium oxide.

Which magnesium is best for sleep, stress, or muscle cramps?

Magnesium taurate is a good option for supporting muscle function, sleep, and stress. Magnesium contributes to normal muscle function [1] while research into taurine suggests it plays a role in muscle health and has a calming effect on the nervous system [3,5].

When is the best time of day to take magnesium?

This depends on why you are taking it. For optimum absorption we recommend taking 1 capsule with either breakfast and lunch or lunch and evening meal. However, if you feel like you might forget to take a second dose it’s fine to take both capsules at once. If you’re taking magnesium to support sleep you may wish to take 1 capsule with lunch and 1 with evening meal or both capsules with your evening meal.

What are the symptoms of magnesium deficiency?

Common symptoms of low magnesium include:

• Muscle cramps, spasms and twitches.
• Fatigue.
• Headaches and/or migraine.
• Difficulty getting to sleep.
• Constipation.
• Low appetite.
• Nausea and vomiting.
• Irregular heartbeat.

Choosing a magnesium supplement can feel daunting when there are so many options available. We hope this guide helps you pick the right one for your health goals but if you have any further questions, do get in touch – we’re here to help.

Still curious about which magnesium is best for you? Take our free quiz to help you find the right supplements and meal plan in less than a minute.

You may also like to read:

How to Boost Magnesium Absorption

The Role and Health Benefits of Magnesium Glycinate

Signs You May Need More Magnesium 

The Evidence

1. Magnesium contributes to normal muscle function, to normal energy-yielding metabolism, and to normal functioning of the nervous system: Department of Health and Social Care, 2025. GB Nutrition and Health Claims Register (GBNHCR).
2. Kirkland, A. E., Sarlo, G. L., & Holton, K. F. The Role of Magnesium in Neurological Disorders. Nutrients, 10(6), 730. https://doi.org/10.3390/nu10060730
3. Thirupathi, A., Pinho, R. A., Baker, J. S., István, B., & Gu, Y. 2020. Taurine Reverses Oxidative Damages and Restores the Muscle Function in Overuse of Exercised Muscle. Frontiers in Physiology, 11, 582449. https://doi.org/10.3389/fphys.2020.582449
4. Santulli, G., Kansakar, U., Varzideh, F., Mone, P., Jankauskas, S. S., & Lombardi, A. Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview. Nutrients, 15(19), 4236. https://doi.org/10.3390/nu15194236
5. Jangra, A., Gola, P., Singh, J., Gond, P., Ghosh, S., Rachamalla, M., Dey, A., Iqbal, D., Kamal, M., Sachdeva, P., Jha, S. K., Ojha, S., Kumar, D., Jha, N. K., Chopra, H., Tan, S. C. 2024. Emergence of taurine as a therapeutic agent for neurological disorders. Neural Regeneration Research 19(1): 62-68. doi: 10.4103/1673-5374.374139

What are restless legs and night-time leg cramps?

Having restless legs can feel like a tingling or pulling sensation, as if your legs want to move all the time when you’re trying to rest. Some people describe it as a burning feeling, or an itchy, crawling sensation.

Leg cramps can occur with or without “busy” legs. The muscle spasms cause a sharp, sudden pain which can continue to ache after the spasm has eased. Cramps often occur in the calf muscles at the back of the leg, although muscles around the knee and thigh may also be affected.

What causes restless legs and leg cramps at night?

It’s not always clear what’s causing twitchy legs and leg cramps. From a nutrition point of view, muscles and nerves can be affected by dehydration and an imbalance of the electrolyte minerals magnesium, potassium, sodium, and calcium.

How much movement you’ve had during the day makes a difference too. A lot of sitting or standing can affect blood flow and lead to muscle fatigue, which makes muscles more likely to cramp and spasm.

Symptoms can also be associated with:

• Side effects of certain medications.
• Genetics – other family members may experience similar symptoms.
• Pregnancy, especially during the last trimester when it becomes harder to get comfortable during the night.
• Stimulants such as caffeine and alcohol.
• Stress.

Some people experience symptoms every night while for others, the sensations come and go.

Can magnesium help with restless legs and leg cramps?

If you’re dealing with uncomfortable, twitchy or cramping legs at night, it’s worth checking your magnesium intake. Magnesium contributes to normal muscle and nerve health [1] and is one of the key electrolyte minerals that support fluid balance in the body.

Unfortunately, many people struggle to maintain healthy magnesium levels. Heavily processed foods, excess caffeine and alcohol, and taking certain medications for a long time can all reduce how much magnesium your body absorbs.

How magnesium supports muscle and nerve function

Around one third of all the magnesium in your body is stored in muscles and soft tissues [2]. In muscles, it works alongside calcium to control how muscle fibres contract and relax [2]. In the nervous system, magnesium helps send signals between nerves and keeps muscle movements coordinated, while also preventing nerves from becoming overactive [3].

Which type of magnesium is best for leg cramps?

Magnesium comes in many different forms and it can be hard to know which one to choose. For leg cramps, we recommend either chelated magnesium glycinate or chelated magnesium taurate.

Magnesium glycinate is magnesium bound to the amino acid glycine. Glycine works as an inhibitory neurotransmitter, which means it has a calming effect in the nervous system [4]. Together, magnesium and glycine offer targeted support for calm, relaxed muscles.

Magnesium taurate is a combination of magnesium and the amino acid taurine. Research into taurine and muscle function suggests it plays a role in energy metabolism and the activity of antioxidant enzymes, especially after exercise [5]. This blend is a good option for leg cramps linked to muscle fatigue and exertion.

When and how to take magnesium for leg cramps

If leg cramps are keeping you awake, we suggest taking magnesium with either your evening meal or an evening snack, a few hours before bed.

When magnesium may not be enough

When dealing with “busy” legs or leg cramps, it’s useful to check lifestyle factors too, along with your magnesium intake. It’s important to stay hydrated throughout the day with plenty of water and herbal teas, and to make sure you’re getting enough movement to support blood flow and circulation to muscle tissues.

If the symptoms persist, it’s advisable to speak to your GP or healthcare provider.

FAQs

Does magnesium help Restless Legs Syndrome?

Magnesium contributes to normal muscle and nerve function [1]. Restless Legs Syndrome (RLS) can be caused by a number of different factors [6] including stress, medications, and other health conditions. It’s important to speak to your GP or healthcare provider if you are concerned about RLS.

What causes leg cramps at night?

Leg cramps can be caused by several factors, including dehydration and an imbalance of electrolyte minerals. How much movement you’ve had during the day makes a difference too. A lot of sitting or standing can affect blood flow and lead to muscle fatigue, which makes muscles more likely to cramp and spasm.

What is the best magnesium for leg cramps?

Fully chelated magnesium glycinate or magnesium taurate are both good options for supporting normal muscle function.

How long does magnesium take to work for leg cramps?

How long magnesium takes to work for leg cramps depends on the form of the magnesium, the dosage, the absorption rate, and how much magnesium your body needs.

Fully chelated magnesium taurate or magnesium glycinate are the optimum choice to support muscle function. They’re both easy to absorb and highly bioavailable, without the digestive side effects associated with magnesium oxide.

Can low magnesium cause leg cramps?

Leg cramps can be caused by several factors, including an imbalance in the electrolyte minerals calcium, magnesium, potassium, and sodium. Magnesium contributes to normal muscle function [1] and low levels are frequently reported in muscular conditions [2].

Is magnesium safe to take every day?

Magnesium is safe to take every day for most people who need to supplement it. Always follow the recommended dosage instructions as excess amounts of any form of magnesium can lead to irregular heartbeat, very low blood pressure, and muscle weakness. If you are pregnant, breastfeeding, or taking prescription medications we recommend you speak to your doctor before using magnesium.

Should I take magnesium in the morning or at night for leg cramps?

If you’re dealing with nighttime leg cramps, we recommend taking magnesium with your evening meal or an evening snack to support normal muscle function while you sleep.

Twitchy, “busy” legs and nighttime leg cramps are troublesome symptoms that can disrupt a good night’s sleep. Thanks to its role in normal muscle and nerve function [1], magnesium is a useful mineral to support muscle and nerve health. The fully chelated glycinate and taurate forms of magnesium offer added benefits for relaxation and nighttime comfort.

Curious about magnesium supplements? Take our free quiz to help you find the right supplements and meal plan in less than a minute.

You may also like to read:

How to Boost Magnesium Absorption

The Role and Health Benefits of Magnesium Glycinate

Signs You May Need More Magnesium

The Evidence

1. Magnesium contributes to normal muscle function, to normal energy-yielding metabolism, and to normal functioning of the nervous system: Department of Health and Social Care, 2025. GB Nutrition and Health Claims Register (GBNHCR).

2. Liguori, S., Moretti, A., Paoletta, M., Gimigliano, F., & Iolascon, G. 2024. Role of Magnesium in Skeletal Muscle Health and Neuromuscular Diseases: A Scoping Review. International Journal of Molecular Sciences, 25(20), 11220. https://doi.org/10.3390/ijms252011220

3. Kirkland, A. E., Sarlo, G. L., & Holton, K. F. 2018. The Role of Magnesium in Neurological Disorders. Nutrients, 10(6), 730. https://doi.org/10.3390/nu10060730 

4. López-Corcuera, B., Geerlings, A., & Aragón, C. 2001. Glycine neurotransmitter transporters: an update. Molecular membrane biology, 18(1), 13–20.

5. Thirupathi, A., Pinho, R. A., Baker, J. S., István, B., & Gu, Y. 2020. Taurine Reverses Oxidative Damages and Restores the Muscle Function in Overuse of Exercised Muscle. Frontiers in Physiology, 11, 582449. https://doi.org/10.3389/fphys.2020.582449 

6. NHS, 2025. Restless legs syndrome [online] available at https://www.nhs.uk/conditions/restless-legs-syndrome/

What does zinc do?

Zinc is an essential co-factor for hundreds of enzymes linked to [1]:

• Protein, fat, and carbohydrate digestion
• Brain health and mental wellbeing
• Fertility and reproduction
• Metabolism of vitamin A
• Bone, hair, skin, and nail health
• Normal testosterone levels
• Healthy vision
• Immune system activity
• Cell division and DNA formation
• Antioxidant protection

Even though it’s needed for so many activities, your body only contains between 1.5-2.5g of zinc [2]. The amount may be small but its actions are powerful.

What is zinc picolinate?

To be taken as a supplement, zinc needs to be combined with a carrier molecule, which affects the absorption and bioavailability of the mineral.

Zinc picolinate is zinc bound to picolinic acid, a natural by-product of the amino acid tryptophan. This organic carrier molecule makes zinc picolinate easier to absorb and more usable than other forms of zinc.

What are the benefits of zinc picolinate?

Zinc picolinate is better absorbed and utilised than other forms of zinc. Some of the common reasons why people choose zinc picolinate are for immune support, skin health, healthy vision, and to enhance fertility.

Zinc picolinate for immune support

Zinc influences immune cell development, a balanced immune response to infection, and antioxidant protection against cell damage [3].

Zinc for skin, hair, and nail health

Collagen, the structural protein in hair, skin, and nails, depends on healthy amounts of zinc. Zinc is often used to help manage acne and oily skin as it helps regulate sebum production from oil glands [4].

Zinc for healthy vision

The delicate tissues in the eyes are rich in zinc. It acts as an antioxidant to protect against the harmful effects of UV light [5].

Zinc for fertility

Zinc is essential for male and female fertility. It supports every part of the reproductive process, from sperm formation and motility to egg development, fertilization, and a healthy pregnancy.

Zinc picolinate vs zinc citrate and gluconate

Let’s compare zinc picolinate with other forms of zinc:

How to choose the best form of zinc supplement

The best form of zinc for absorption and bioavailability is zinc picolinate. It’s also well tolerated and gentle on the stomach compared to zinc gluconate or oxide.

When choosing a zinc picolinate supplement, look for a product that clearly states how much usable zinc is in each capsule (not just the total weight of the mineral and its carrier molecule) and make sure it’s free from unnecessary binders, fillers, and additives.

Zinc picolinate dosage and safety

The right dosage of zinc varies from person to person. It depends on things like how much your body needs, how much you already get from food, and how well your body absorbs nutrients. An optimal dose for a zinc picolinate supplement is 25mg.

FAQs

What are the benefits of zinc picolinate?

Zinc offers benefits for immune health, fertility and reproduction, healthy vision, skin, hair, and nail health; bone formation, and cognitive wellbeing [1]. Zinc picolinate is a chelated form of zinc that is well absorbed, highly bioavailable, and gentle on the gut.

Is zinc picolinate better absorbed than other forms of zinc?

Yes, zinc picolinate is better absorbed and utilised by the body compared to other forms of zinc like gluconate and citrate [6].

What is the difference between zinc picolinate and other forms of zinc?

Zinc picolinate is zinc bound to picolinic acid, a natural by-product from tryptophan metabolism. Other forms of zinc use carrier molecules like citric or gluconic acid and not all products provide fully chelated zinc.

What is the best form of zinc supplement?

Zinc picolinate offers the best absorption and bioavailability of all zinc supplements. It’s also well tolerated and less likely to cause gastrointestinal side effects like zinc gluconate and oxide can.

Are there any side effects of zinc picolinate?

When taken as directed, zinc picolinate is safe, well tolerated, and gentle on the digestion. We recommend you always take it with food, never on an empty stomach.

Zinc picolinate can interact with some medications, including antibiotics and diuretics. If you are pregnant, breastfeeding, or take any prescription medication, please talk to your healthcare provider before adding a zinc supplement to your routine.

We hope this article has helped clear any confusion around which form of zinc is best. If you have any questions about zinc or any other minerals or nutrients, do get in touch. We’re here to help. And remember, you can take our free quiz to find the right supplements and meal plan in less than a minute.

You may also like to read:

Zinc Picolinate – 5 Minute Guide

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Best Supplements to Support Fertility Naturally

What causes joint stiffness in the morning?

Feeling stiff and creaky in the morning can be caused by changes in joint tissues while we sleep. These include:

• Less blood flow: lying still for hours compresses joint tissues and slows down circulation.
• Less lymph flow: lymph is the fluid that takes waste products out of cells. Unlike blood, which the heart pumps round the body, lymph can only move when we do.
• Dehydration: hours of sleep can affect the synovial fluid that keeps joints lubricated.
• Natural day/night rhythms: your body’s chemical messengers naturally shift overnight [1] and may affect how your joints feel in the morning.

What is turmeric and how does it support joint comfort?

Turmeric is a tropical plant native to southern Asia. It has a long history of use in traditional practices to manage inflammation [2]. The root looks similar to ginger root (and turmeric is part of the ginger family) but is a much brighter yellow. It’s often used fresh and is also dried and ground to form turmeric powder.

Turmeric is packed with active components called curcuminoids that provide a host of health benefits. The most potent of these is curcumin.

The role of curcumin in joint health

Clinical studies show that curcumin from turmeric can block the actions of inflammatory markers and protect joint cells (chondrocytes) from damage [3]. One study comparing curcumin with the non-steroidal anti-inflammatory drug Diclofenac for knee osteoarthritis found that [4]:

• 94% of the people taking curcumin and 97% of the people taking Diclofenac saw an improvement of at least 50% in their arthritis symptoms.
• None of the people taking curcumin needed treatment for gastric side effects, but 28% of those taking Diclofenac did.

While results like this are encouraging, it’s important to remember that not every turmeric product contains a meaningful amount of curcumin.

Why standardised curcuminoids matter

The amount of curcumin in each batch of turmeric root varies wildly, in the same way that not every orange contains the same amount of vitamin C. Because of this, a simple turmeric supplement may contain very low levels of curcumin. This is why standardised curcuminoids matter so much.

In a standardised turmeric supplement, there’s a guaranteed amount of active curcumin in every capsule. The strength will be clearly stated on the label so you can rely on each dose giving you the same level of potency.

Turmeric and ginger – a powerful duo for joint comfort and mobility

Turmeric and ginger are part of the same botanical family. They’re often found together in joint care supplements because of their synergistic actions. Turmeric helps to control inflammation [2], while ginger aids digestion and provides antioxidant protection [5].

Why piperine improves turmeric absorption

Piperine from black pepper is often used to aid the absorption of curcumin and other nutrients because of how it affects the gut lining. Research shows that piperine increases the permeability of the gut wall and stimulates the production of proteins that increase surface absorption in the small intestine [6].

How turmeric supports everyday movement

Turmeric and its active compound curcumin support joint comfort by reducing inflammation in joint tissues and protecting joint cells from damage [3].

Taken alongside ginger for extra joint protection, and black pepper to aid absorption, turmeric and curcumin are a great option to support everyday movement and mobility.

Who may benefit most from turmeric for joint comfort?

Turmeric may be of benefit if you have morning joint stiffness, wear-and-tear arthritis (osteoarthritis), Rheumatoid arthritis, or any other kind of joint pain and discomfort.

If you are pregnant, breastfeeding, or taking any kind of prescription medication we recommend you speak to your healthcare provider before using turmeric and curcumin. Turmeric can interact with certain medications including blood thinners and Type 2 diabetes medication.

When and how to take turmeric for best results

Turmeric is best taken during or after a main meal. Curcumin, the active compound in turmeric, is fat soluble and is digested alongside fats from the meal. For maximum benefit, follow the recommended dosage and take for at least 12 weeks.

Why consistency matters with joint support supplements

Unlike prescription drugs that get to work straight away, botanical supplements like turmeric and curcumin naturally take a little longer to work. It’s important to be consistent with taking them every day as the benefits accumulate over time. Taking a capsule once or twice a week won’t have the same positive effect as a regular, daily dose.

FAQs

Why do my joints feel stiff in the morning?

It’s quite common for joints to feel stiff in the morning. This can be caused by:

• The natural compression of joint tissues during sleep which reduces blood and lymph flow.
• Dehydration after sleep.
• Natural day/night variations in chemical messengers that influence joint tissues [1].

How does turmeric support joint comfort?

Turmeric and curcumin support joint comfort by reducing inflammation in joint tissues and protecting joint cells from damage [3].

Is turmeric good for joint mobility?

Yes, turmeric has a long history of traditional use for supporting joint health and mobility. For targeted joint support it’s best to use a turmeric supplement that provides a standardised amount of the active ingredient, curcumin, alongside ginger and black pepper to aid digestion and absorption.

What’s the difference between turmeric and curcumin?

Turmeric is the name of the flowering plant and the powdered spice made from its dried roots. It contains active components called curcuminoids. The most active of these is curcumin.

Why is piperine added to turmeric supplements?

Piperine is added to turmeric supplements to enhance the absorption of curcumin in the gut.

Feeling stiff and achey in the mornings can become more noticeable as we age. Joint tissues are affected by natural changes that happen while we sleep, and you might find you need a little extra help to get going first thing. Turmeric, and its active component curcumin, offer targeted support for joint health to help you move with ease and enjoy daily joint comfort.

Find out more about the golden spice in our blog 6 Amazing Turmeric Benefits.

You may also like to read:

• Arthritis and Inflammation: Which Vitamins Can Actually Help?
• Signs You May Need More Magnesium
• Clean Supplements – What This Actually Means

The Evidence

1. Carter, S. J., Durrington, H. J., Gibbs, J. E., Blaikley, J., Loudon, A. S., Ray, D. W., & Sabroe, I. 2016. A matter of time: Study of circadian clocks and their role in inflammation. Journal of Leukocyte Biology, 99(4), 549-560. https://doi.org/10.1189/jlb.3RU1015-451R
2. Dept of Health and Social Care, 2026: Curcumin helps to control inflammatory responses within the body. Evaluation of this health claim is ongoing.
3. Mobasheri, A., Henrotin, Y., Biesalski, H. K., & Shakibaei, M. 2012. Scientific Evidence and Rationale for the Development of Curcumin and Resveratrol as Nutraceutricals for Joint Health. International Journal of Molecular Sciences, 13(4), 4202. https://doi.org/10.3390/ijms13044202
4. Shep, D., Khanwelkar, C., Gade, P., & Karad, S. 2019. Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: a randomized open-label parallel-arm study. Trials, 20(1), 214. https://doi.org/10.1186/s13063-019-3327-2
5. Dept. of Health and Social Care, 2026: Zingiber officinale (Ginger) helps support the digestion and has significant antioxidant properties. Evaluation of this health claim is ongoing.
6. Fernández-Lázaro, D., Mielgo-Ayuso, J., Martínez, A. C., & Seco-Calvo, J. 2020. Iron and Physical Activity: Bioavailability Enhancers, Properties of Black Pepper (Bioperine®) and Potential Applications. Nutrients, 12(6), 1886. https://doi.org/10.3390/nu12061886

In reality, cortisol is an essential hormone that helps us wake up in the morning, access energy when needed, and respond to everyday demands.

However, when the stress response remains activated for prolonged periods, cortisol can become elevated or dysregulated. That’s when symptoms may start to appear.

With so much discussion online about ‘high cortisol’, ‘cortisol belly’ and ways to lower stress, it’s easy to feel confused about what cortisol actually does. Keep reading to learn more about cortisol, why it may become disrupted, and what can help support balance.

What Is Cortisol and Why Do We Need It?

Despite the popularity of ‘cortisol detox’ advice, cortisol is actually an essential hormone involved in many normal physiological processes, including:

• Waking up and feeling alert

• Accessing energy when needed

• Maintaining healthy blood pressure

• Supporting our immune system and how it responds

• Helping to regulate inflammation (1)

Cortisol also follows a predictable daily pattern. It typically rises in the morning to support alertness, also known as the cortisol awakening response, then gradually declines toward evening to support rest and recovery (1).

In short bursts, cortisol is protective. It helps you respond to challenges appropriately. Problems tend to arise when activation becomes prolonged.

These patterns do not diagnose high cortisol on their own, but they may suggest that the body’s stress response has been activated for longer than intended. To understand why this happens, it is helpful for us to look at how the body normally responds to stress.

What Causes High Cortisol?

Your body is built to react quickly to immediate threats. You might be familiar with the ‘fight-or-flight’ response, the body’s acute stress reaction.

During acute stress, the brain activates the hypothalamic–pituitary–adrenal (HPA) axis, leading to increased cortisol release (2).

You may experience your heart rate accelerating, faster breathing, and muscles preparing for action. Your liver also releases glucose (sugar) to provide quick energy, helping your body respond to the perceived threat.

In the short term, this can be useful.

The challenge is that modern stressors, such as deadlines, traffic, work pressure, disrupted sleep, late-night screen exposure, irregular meals, high caffeine intake, and constant notifications, may not be life-threatening, but they still activate the same stress pathways.

Over time, this sustained activation, often referred to as chronic stress, can affect how the stress system functions and disrupt cortisol’s natural daily rhythm (3). Instead of rising in the morning and gradually declining toward evening, the pattern may become less predictable.

Cortisol Belly and Cortisol Face: Are They Real?

In the UK, chronic stress is increasingly common. One in three adults reported experiencing high or extreme stress ‘often’ or ‘always’ last year (4).

Stress hormones help release glucose into the bloodstream to provide quick energy when it’s needed. Unlike our ancestors, though, we rarely run away from the ‘threat’. Over time, and alongside other risk factors, this pattern may contribute to less stable blood sugar control in some individuals (5).

So, does cortisol cause belly fat? Not exactly. The term ‘cortisol belly’ is often used online to describe weight gain around the stomach that people associate with chronic stress. Cortisol itself isn’t a direct trigger for abdominal fat gain. But chronic stress can influence appetite, cravings, sleep quality and blood sugar control. Over the longer term, that combination may make visceral fat gain more likely in some people, which is why the idea of ‘cortisol belly’ has taken off online.

What about ‘cortisol face’? This term is often used on social media to describe a puffier-looking face. There’s currently limited research supporting it as a defined medical condition. That said, stress can influence fluid balance and inflammatory pathways, which may contribute to temporary puffiness in some individuals. More pronounced facial swelling, sometimes called ‘moon face’, is typically linked to medical conditions involving excessive cortisol production (such as Cushing’s syndrome), rather than everyday stress (1).

How to Reduce Cortisol Naturally

If you’re wondering how to lower cortisol naturally, the goal isn’t to eliminate cortisol, but to support the systems that regulate the body’s stress response. 

Here are a few tips that can help you manage stress more effectively:

1. Reduce Stressors

Sometimes emotional stressors are unavoidable. However, other stressors such as poor sleep, under-eating, excessive caffeine intake, and large swings in blood sugar can also activate the stress response. Keeping blood sugar more stable can help reduce unnecessary physical stress on the body. 

To support this, aim for regular, balanced meals that include a source of protein, fibre and healthy fats. These can help you maintain steadier energy levels and reduce unnecessary stress signalling.

2.  Support Circadian Rhythm

Cortisol follows a circadian rhythm. Disruption to sleep timing, late-night light exposure and irregular schedules can affect this pattern (1).

Morning daylight exposure, consistent sleep timing and limiting screen time late in the evening may help support normal cortisol rhythm.

3.  Mindfulness

Mindfulness practices can help support relaxation, helping your body come out of ‘fight-or-flight’ and back into a calmer ‘rest-and-digest’ mode. This does not necessarily mean formal meditation. Instead, it can be anything that helps you to switch off.

Activities such as walking in nature, attending a yoga class, chatting to a friend, journalling, reading, or simply taking time away from screens can all support stress management (11). 

4. Gut–Brain Axis

Emerging research suggests the gut microbiome may influence how the body responds to stress through the gut-brain axis. The gut and brain are in constant two-way communication, and this may influence how the body regulates stress (6).

Supporting gut health through fibre-rich foods, plant diversity and fermented foods may contribute to healthier cortisol levels over time.

5.  Nutrients That Support the Stress Response

Certain nutrients play an important role in supporting the body’s response to stress:

6.  Adaptogens

Adaptogens are herbs traditionally used to support the body’s ability to adapt to stress.

One of the most researched is ashwagandha (Withania somnifera), which has been studied for its potential to support stress levels and help maintain healthy cortisol balance in individuals experiencing stress (7, 8, 9).

Ashwagandha’s main active ingredients are known as withanolides, alongside other naturally occurring compounds such as alkaloids and saponins (10). These compounds are believed to contribute to its effects on the body’s stress response. Ashwagandha can offer an additional layer of support for the body’s stress response, particularly through its effects on the HPA axis.

Final Thoughts

Cortisol is often misunderstood. It plays an essential role in helping the body respond to everyday demands, and the key is to support the systems that regulate the stress response, including sleep, nutrition, gut health and stress management.

If you’re interested in learning more about nutrients and botanicals that may support the body during periods of stress, you can explore our related articles on magnesium, vitamin C and adaptogens below.

FAQs

Is cortisol bad for you?

No. Cortisol is not bad for you. It is an essential hormone that helps regulate metabolism, blood pressure, immune function and the body’s sleep–wake cycle. Problems tend to arise when cortisol remains elevated for long periods due to chronic stress.

What are the common symptoms of high cortisol?

Symptoms associated with prolonged stress may include poor sleep, fatigue, cravings, irritability, difficulty concentrating, and increased overwhelm. These symptoms can have many causes and are not diagnostic on their own.

What are the symptoms of low cortisol?

Low cortisol can be associated with fatigue, low blood pressure, dizziness and difficulty coping with stress. True cortisol deficiency is typically linked to medical conditions and should be assessed by a healthcare professional.

What is ‘cortisol face’?

‘Cortisol face’ is a term used online, but there is limited evidence supporting it as a defined condition. Stress may contribute to temporary puffiness through fluid retention and inflammation, but more pronounced swelling is usually associated with medical conditions such as Cushing’s syndrome.

Does ashwagandha lower cortisol?

Research suggests that ashwagandha may help reduce stress and maintain healthy cortisol balance in individuals experiencing stress.

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Your Complete Guide to Ashwagandha: Benefits & What to Buy (UK)

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Top 4 Supplements For Anxiety!

The Evidence

1. Kaur, J., Gandhi, J. and Sharma, S. (2025). Physiology, Cortisol. Florida: StatPearls Publishing.

2. Chu, B., Marwaha, K., Sanvictores, T., Awosika, A.O. and Ayers, D. (2024). Physiology, stress reaction. Florida: StatPearls Publishing.

3. McEwen, B.S. (2017). ‘Neurobiological and systemic effects of chronic stress’. Chronic stress, 1, p. 1-11. https://doi.org/10.1177/2470547017692328

4. Mental Health UK. (2025). Burnout Report 2025 reveals generational divide in levels of stress and work absence. (Accessed: 3 March 2026).

5. Schrems, E., Gruber, J.R., Schiweck, C., Ruf, A., Reif, A., Goldbach, R., Edwin Thanarajah, S. and Matura, S. (2025). ‘Daily life stress is linked to increased glucose levels in individuals with insulin resistance: a real-world assessment’. Diabetologia, 68(12), p.2709-2718. https://doi.org/10.1007/s00125-025-06552-x

6. Cryan, J.F., O'Riordan, K.J., Cowan, C.S., Sandhu, K.V., Bastiaanssen, T.F., Boehme, M., Codagnone, M.G., Cussotto, S., Fulling, C., Golubeva, A.V. and Guzzetta, K.E. (2019). ‘The microbiota-gut-brain axis’. Physiological reviews, 99(4), p.1877-2013. https://doi.org/10.1152/physrev.00018.2018

7. Lopresti, A.L. and Smith, S.J. (2021). ‘Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials’. Journal of Herbal Medicine, 28, p.100434. https://doi.org/10.1016/j.hermed.2021.100434

8. Arumugam, V., Vijayakumar, V., Balakrishnan, A., Bhandari, R.B., Boopalan, D., Ponnurangam, R., Thirupathy, V.S. and Kuppusamy, M. (2024). ‘Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis’. EXPLORE, 20(6), p.1-8. https://doi.org/10.1016/j.explore.2024.103062

9. Lopresti, A.L., Smith, S.J., Malvi, H. and Kodgule, R. (2019). ‘An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study’. Medicine, 98(37), p.1-9. https://doi.org/10.1097/MD.0000000000017186.

10. Kulkarni, S.K. and Dhir, A. (2008). ‘Withania somnifera: an Indian ginseng’. Progress in neuro-psychopharmacology and biological psychiatry, 32(5), p.1093-1105. https://doi.org/10.1016/j.pnpbp.2007.09.011

11. Pascoe MC, Thompson DR, Jenkins ZM, Ski CF. (2017). Mindfulness mediates the physiological markers of stress: systematic review and meta-analysis. Journal of Psychiatric Research, 95, p.156–178. https://doi.org/10.1016/j.jpsychires.2017.08.004

But with reflux, the sphincter doesn’t close properly, and small amounts of acid escape back up into the oesophagus. The tissues here aren’t designed to cope with stomach acid, hence the burning sensation known as heartburn. In this article we’re looking at how to naturally support acid reflux and healthy digestion, so you can enjoy your meals with ease.

The difference between occasional reflux and chronic heartburn

Around 1 in 4 UK adults experience occasional heartburn and reflux [1] but some people go on to develop a chronic version called GORD (Gastro-Oesophageal Reflux Disease). Symptoms of GORD include frequent acid reflux, heartburn, a sour taste, belching, bloating, bad breath, dry cough, hoarseness, and damage to tooth enamel.

It’s important to note that reflux doesn’t always cause heartburn though. Some people experience silent reflux, also known as laryngopharyngeal reflux [2]. This happens when both the lower and upper oesophageal sphincters don’t close properly and acid reaches the throat. Silent reflux is characterised by a sour taste, a sore or painful throat, croaky voice, and persistent cough – but no heartburn.

Common triggers that make reflux worse

Common triggers for acid reflux include:

• Large meals and overeating: heavy meals can put pressure on the ring of muscle at the top of the stomach, making it easier for acid to escape up into the oesophagus.

• Eating too quickly: eating on the go means your stomach has to respond quickly with either too much acid or not enough – either way, it’s a dysregulated response that can contribute to reflux.

• Stress: stress puts your nervous system into a state of “fight or flight” which downregulates digestive processes and can lead to discomfort after meals.
  
  

• Pregnancy: reflux is common in the last trimester of pregnancy as the growing baby puts pressure on the mother’s stomach.

• Hiatus hernia occurs when a small part of the stomach pushes up through the diaphragm, making reflux more likely.

• Medications, alcohol, and food triggers like peppermint, chocolate, fizzy drinks, and coffee, that affect the activity of the lower oesophageal sphincter.

The role of stomach acid and why low acid can be an issue

Stomach acid is there to break down food into smaller particles, release nutrients ready for absorption in the small intestine, and kill off any potentially harmful organisms that we might have accidentally ingested.

Contrary to popular belief, reflux isn’t always caused by too much acid. In fact, low stomach acid can be just as problematic. If there isn’t enough acid in the stomach, food can stagnate and ferment causing wind, bloating, and increased pressure on the oesophageal sphincter. This becomes more common with age because we naturally produce less gastric acid as we get older.

Lifestyle habits that help reduce reflux naturally

Try these lifestyle habits to reduce the risk of acid reflux and support comfortable digestion:

• Take time with meals. Make sure to engage your senses – sight, sound, smell, and taste - so your brain and tongue can send the message to your stomach that food is on its way. Sit down to eat, chew food thoroughly, and rest for a few minutes after eating. 

• Be mindful about portion sizes and try 4 smaller meals rather than 3 large ones.

• Avoid common triggers like alcohol, chocolate, fizzy drinks, caffeine, and spicy food.

• Don’t eat late at night and allow at least 3 hours between your last meal and going to bed.

• If reflux is worse at night, raise your head slightly with an extra pillow.

Supplements that can support digestion

A natural way to support digestion and reduce the risk of acid reflux is to use digestive enzymes. Digestive enzymes are proteins that break food down into smaller parts, ready for absorption in the small intestine. 

Different enzymes work on different types of food. Proteases break down proteins into their constituent amino acids. Amylases work on carbohydrates, and lipases break down fats.

Foods like pineapple and papaya are naturally rich in protease enzymes, while botanicals like fennel and artichoke can aid comfortable digestion. 

Digestive enzymes may be useful if you’re experiencing:

• Bloating after eating.

• Trapped or excessive wind.

• Reflux and indigestion.

How prebiotics and probiotics can help balance the gut

Prebiotics and probiotics also aid comfortable digestion. Probiotics are the microbes that live in and on our bodies and have beneficial effects on our health. The largest community of probiotics resides in the gut as part of the gut microbiome, where they aid digestion and nutrient absorption.

Prebiotics are what feeds and nourishes the probiotics. Fibre-rich foods like oats, lentils, vegetables, and kiwi fruit are rich in prebiotics.

Having the right balance of prebiotics and probiotics supports a diverse gut microbiome and a healthy environment in the digestive system. 

When to consider extra digestive support

If you’re experiencing excess wind, bloating, indigestion, acid reflux, or sluggish or irritable bowels, it’s time to consider extra digestive support from digestive enzymes, prebiotics and probiotics.

Natural reflux support from Ethical Nutrition

Our range of gut health supplements offers natural support for reflux and healthy digestion. 

Starting with digestive enzymes, our Digestive Enzyme blend combines 10 different plant-based enzymes with soothing botanical extracts of fennel seed and artichoke leaf. Designed to support the digestion of proteins, carbohydrates, fats, and fibre, this formula aids the breakdown of food in the stomach and small intestine.

For microbial support we have Advanced Biotic that contains 50 billion live microbes in every dose, from 4 specially selected strains of bacteria.

To nourish these microbes go for Prebiotic Restore, a powerful blend of the digestive enzyme Actazin® from green kiwis, and Livaux®, the unique prebiotic fibre from golden kiwis. This pairing is proven to improve bowel regularity, enhance protein digestion, and support a healthy gut microbiome. 

FAQs

What causes acid reflux?

Acid reflux is caused by the backflow of stomach acid into the oesophagus. Normally, the lower oesophageal sphincter closes tightly after a meal to prevent any upward flow of acid from the stomach. But with reflux, the sphincter doesn’t close properly, and small amounts of acid escape back up into the oesophagus.

What are the best natural remedies for acid reflux?

Digestive enzymes can be helpful for aiding the breakdown of food in the stomach. This reduces the risk of food stagnation, bloating, and acid reflux. 

Can digestive enzymes help with acid reflux?

Digestive enzymes support the breakdown of food in the stomach and small intestine, which in turn may lower the risk of acid reflux.

What foods make acid reflux worse?

Common food triggers for acid reflux include alcohol, spicy foods, tomatoes, peppermint, chocolate, fizzy drinks, and caffeine. People have an individual response to these foods though, and not everyone reacts in the same way.

How can probiotics and prebiotics help with acid reflux?

Probiotics and prebiotics can help with acid reflux by maintaining a healthy environment in the digestive tract and aiding food breakdown and nutrient absorption. 

Acid reflux is a common and uncomfortable occurrence that for some people can develop into a chronic condition. Digestive enzymes, prebiotics, and probiotics offer natural support and can help maintain comfortable, healthy digestion.

Find out more about our Digestive Enzymes, Advanced Biotic, and Prebiotic Restore in the online store – and check out our Gut Health Bundle to benefit from them all.

You may also like to read:

The Power of Prebiotics: Nurturing Your Gut for Optimal Health

Understanding the Gut-Body Clock Connection

Probiotic Supplements: Exploring Their Benefits and Impact On Wellbeing

The Evidence

1. British Society of Gastroenterology, 2021. All you need to know about heartburn and reflux [online] Available at https://gutscharity.org.uk/wp-content/uploads/2023/06/Heartburn-Guts-UK.pdf. 

2. Cleveland Clinic, 2023. Laryngopharyngeal reflux (LPR) [online] Available at https://my.clevelandclinic.org/health/diseases/15024-laryngopharyngeal-reflux-lpr 

It’s the same with hormonal symptoms. There are plenty of vitamins and herbs aimed at hormone balance, but would you think about liver health?

The liver is one of the hardest-working organs in your body. It’s much more than just a detox organ, it also stores fat-soluble vitamins, produces bile, filters blood, and metabolises macronutrients for energy. And yet we often don’t make the connection between liver health, energy, and hormones.

The liver’s role in energy production

The liver plays a central role in energy levels by closely monitoring blood glucose (glucose being the main source of fuel for energy production).  

When blood glucose levels rise after a meal, your liver takes some of this sugar and stores it as glycogen. Then, when blood glucose drops low, it releases the glycogen back into the bloodstream [1].  

It can also metabolise proteins to be used for energy when glucose isn’t readily available. Plus, bile produced in the liver absorbs the fat-soluble nutrients involved in energy regulation.

How your liver helps regulate hormones

Hormones are processed in the liver through two detoxification pathways called Phase 1 and Phase 2. Phase I makes old hormones and toxins more water-soluble, while Phase II binds them to a carrier molecule, ready for excretion in bile. 

Because the liver is so central to hormone detoxification, liver health is intricately linked to hormonal conditions like endometriosis, pre-menstrual syndrome (PMS), and the symptoms associated with perimenopause and menopause.

How modern life puts strain on the liver

Modern life is tough on the liver. Stress, poor food choices, alcohol, and medications add to its workload. When the liver is nutrient-depleted and over-burdened with toxins, it struggles to cope. Fatigue, sluggish digestion, nausea, skin breakouts, and hormonal symptoms can all be signs that your liver needs some support.

Nutrients and botanicals to support your liver naturally

So how can we lend a hand to the hard-working liver? 

Let’s start with cruciferous vegetables. Broccoli, kale, cabbage, rocket, and other vegetables in the Brassica family contain compounds called glucosinolates that assist the liver detox pathways. They're also packed with B vitamins, vitamin C, magnesium, and carotenoids – key nutrients for Phase I detoxification support.

Artichokes have been shown to support bile flow and cholesterol balance and increase the activity of one of our most important liver antioxidant enzymes – glutathione peroxidase [2].  Okra, beetroot, asparagus, and aubergine are known to enhance the binding of bile acids which in turn supports cholesterol balance and toxin excretion [3]

You can amplify the benefits of these vegetables even more by adding turmeric. Renowned for its anti-inflammatory actions, turmeric also has a modulating effect on the Phase I detoxification enzymes in the liver [4].

One herb has been used for hundreds of years to support liver health, and that’s milk thistle (Silybum marianum).

The active compounds in milk thistle collectively known as silymarin are a mixture of different chemicals called flavonolignans. Research shows that silymarin can:

• Protect liver cells from damage.

• Lower inflammation [5]

• Stimulate bile flow.

• Support liver detoxification pathways.   

Liver-supporting foods and herbs such as milk thistle are often used in seasonal cleansing routines in spring and autumn but they are suitable at any time of year, whenever your liver needs a helping hand.

Lifestyle tips for a healthy liver

Alongside foods and herbs, try these lifestyle tips for a healthy liver:

• Aim to drink at least 1.5l of water a day to aid bile flow and flush out toxins.

• Minimise alcohol as much as possible. Swap to botanical alternatives like ginger switchel instead.

• Enjoy daily movement and exercise. This doesn’t have to be a long gym session, small pockets of exercise  known as “snackercise” (snacking on exercise!) are just as good. Research shows that exercise can improve liver function markers which reflect better liver health [6]. 

• Aim to be asleep by 11pm at the latest. According to Traditional Chinese Medicine, the hours between 11pm and 3am are when the gallbladder and liver are most energetically active and we need to be resting to allow this to happen.

When to consider liver support

If you’re experiencing symptoms such as sluggish energy levels, nausea, slow digestion, difficulty digesting fatty foods, skin breakouts, or hormonal issues like pre-menstrual symptoms, it could be time to focus on your liver. Bring in more liver-loving foods like beetroot, green vegetables, and turmeric, and consider adding milk thistle for extra support.

Gentle liver support from Ethical Nutrition

Our Milk Thistle seed extract provides 80mg of concentrated silymarins in each capsule. The handy 1-a-day dosage makes it easy to add to your routine whenever your liver needs a little extra protection and support. 

FAQs

What are the signs your liver needs support?

Sluggish energy levels, nausea, difficulty digesting fatty foods, skin breakouts, and hormonal issues like pre-menstrual symptoms can be signs that your liver may need some support.

How does the liver affect hormone balance?

Hormones are processed and detoxified in the liver via the Phase I and Phase II detoxification pathways. If your liver is overburdened by alcohol, medications, and other toxins, or your nutrient levels are low, this can affect hormone balance.

Can milk thistle help liver health?

Milk thistle has been used for hundreds of years to support liver health. Silymarin, the active ingredient in milk thistle, has been shown to lower inflammation [5], help protect liver cells from oxidative damage, stimulate bile flow, and support detoxification pathways. 

Which nutrients support liver function naturally?

Glucosinolates found in Brassica vegetables like broccoli, kale, cabbage, and cauliflower support liver detoxification processes, as do B-vitamins, vitamin C, vitamin A, magnesium, iron, zinc, and selenium. 

Why does poor liver function cause fatigue?

When the liver is under functioning it is unable to clear toxins and monitor blood glucose levels effectively. The build-up of toxins and toxin metabolites combined with poor energy regulation can cause fatigue.

We hope this article explains the link between liver health, energy, and hormones, and gives insight into how to support your liver naturally. You can find out more about the benefits of milk thistle for liver health and shop for your supply in the online store today.

You may also like to read:

Unlock Natural Liver Health: A Guide to Milk Thistle Supplements

Understanding the Gut-Body Clock Connection

Best Supplements for Women in Perimenopause and Beyond

The Evidence

1. InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. In brief: How does the liver work? [Updated 2023 Feb 28]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279393/ 

2. Amini, M. R., Sheikhhossein, F., Talebyan, A., Bazshahi, E., Djafari, F., & Hekmatdoost, A. 2022. Effects of Artichoke Supplementation on Liver Enzymes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Clinical Nutrition Research, 11(3), 228. https://doi.org/10.7762/cnr.2022.11.3.228 

3. Kahlon, T., Chapman, M., & Smith, G. 2007. In vitro binding of bile acids by okra, beets, asparagus, eggplant, turnips, green beans, carrots, and cauliflower. Food Chemistry, 103(2), 676-680. https://doi.org/10.1016/j.foodchem.2006.07.056 

4. Hodges, R. E., & Minich, D. M. 2015. Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application. Journal of Nutrition and Metabolism, 2015, 760689. https://doi.org/10.1155/2015/760689 

5. Guo, Y., Wang, S., Wang, Y., & Zhu, T. 2016. Silymarin improved diet-induced liver damage and insulin resistance by decreasing inflammation in mice. Pharmaceutical biology, 54(12), 2995–3000. https://doi.org/10.1080/13880209.2016.1199042 

6. Hejazi, K., & Hackett, D. 2023. Effect of Exercise on Liver Function and Insulin Resistance Markers in Patients with Non-Alcoholic Fatty Liver Disease: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of Clinical Medicine, 12(8), 3011. https://doi.org/10.3390/jcm12083011 

What do electrolytes do?

Electrolytes are a group of minerals that have a positive or a negative electrical charge in the body. The main electrolyte minerals are sodium, potassium, magnesium, calcium, and chloride. Their electrical charge gives them an essential role in cell health, fluid regulation, energy metabolism, and the normal function of muscles and nerves:

• Electrolyte Balance & Hydration: Magnesium contributes to electrolyte balance [1], to help maintain proper hydration and normal water-electrolyte distribution in the body. 

• Muscle Function: Magnesium, calcium, and potassium each contribute to normal muscle function [1]. This means they support the normal contraction and relaxation of muscle fibres in every muscle in the body, including the heart.

• Nervous System Support: Calcium, magnesium, and potassium contribute to normal neurotransmission and nervous system function [1].

• Reduction of Tiredness & Fatigue: Magnesium contributes to a reduction of tiredness and fatigue [1]. 

• Digestive Support: Chloride contributes to normal digestion by the production of hydrochloric acid in the stomach [1].  Healthy digestion and fluid absorption go hand in hand for effective rehydration, especially during exercise and recovery.

The hidden problems with typical electrolyte drinks

Most electrolyte products suffer two main problems: an overly sweet taste and poor-quality minerals. 

To make a powder, gel, or dissolvable tablet look and taste appealing, manufacturers use colourings, flavourings, sugars, nutritive sweeteners like sorbitol, or artificial sweeteners such as sucralose or aspartame. These ingredients pose a number of problems: 

• Sweeteners are often poorly tolerated, especially by people with a sensitive digestion who may experience an upset stomach after using sweetened electrolyte products. 

• Sugars provide extra refined carbohydrates which have a knock-on effect on dental and metabolic health.

• Flavourings may be artificial or natural but the “natural” part can be a misnomer. Many so-called “natural” flavourings contain natural ingredients along with a cocktail of synthetic additives and preservatives.
  
  Take vanilla for example. Natural vanilla flavouring can be sourced from vanillin, the organic compound in vanilla beans, but this may be mixed with potassium sorbate as a preservative, propylene glycol as a carrier for the flavour compounds, and caramel as a colouring. Not as natural as you would think!

When it comes to minerals, poorly absorbed forms like oxides and carbonates are commonplace. Many brands use the same inorganic forms of minerals that you find in rocks and oceans. We can all agree that humans haven’t evolved to digest nutrients from rocks and seawater, so why put the same types of minerals in an electrolyte drink!

The end result is an overly sweet product with low mineral absorption that’s not good for your health or your wallet.

Why capsule electrolytes are a smarter choice

Electrolytes are usually delivered as powder, gel, liquid, or dissolvable tablet. Measuring powders and liquids can be messy and awkward, especially while travelling, and gels can be sticky to use. 

Capsule electrolytes are clean, quick, and convenient to use. There’s no mixing or measuring required, and no need for sweeteners, flavourings or colourings. The handy capsules mean you get pure, effective electrolytes with no unnecessary additives.

Why we use chelated minerals 

Chelated minerals are more soluble and better absorbed compared to inorganic forms like oxides and carbonates. 

For example, research shows that calcium citrate is 22-27% better absorbed than calcium carbonate [2], and organic forms of magnesium are more bioavailable than magnesium oxide or sulphate [3]. 

Better absorption lowers the risk of unpleasant gastrointestinal side-effects that are common with poorly absorbed mineral salts.

The science behind the amino acid uptake blend

Our amino acid uptake blend is inspired by the latest hydration science and sports nutrition research. Unlike most other electrolyte products that use sugars to enhance mineral absorption, we designed a unique blend of l-glutamine, l-threonine, l-valine, l-tyrosine, and l-serine amino acids (the l-configuration is the natural form found in the body). This combination of neutral, aromatic, and branched-chain amino acids enhances the uptake and performance of Hydrate Electrolytes, without any of the negative metabolic effects associated with sugar and sweeteners.

What makes Hydrate Electrolytes different from other products?

Unlike most other electrolyte products on the market, Hydrate Electrolytes uses chelated minerals combined with amino acids for superior absorption and hydration efficiency.  

Who can benefit from electrolytes? 

There are times when taking extra electrolytes can be beneficial. During exercise for example, or in hot weather when minerals are easily lost through sweat.

An electrolyte supplement can be helpful for:

• Rehydration support during and after exercise, or while travelling.

• Rehydration support during recovery from illness.

• Managing tiredness and fatigue.

• Muscle and nervous system support.

• Daily mineral support, especially during hot weather.

FAQs

What are electrolytes and why do I need them?

Electrolytes are minerals that have a positive or a negative electrical charge in the body. Sodium, potassium, magnesium, calcium, and chloride are the main electrolyte minerals. They play an essential role in fluid regulation, energy metabolism, and the normal function of muscles and nerves.

Are capsule electrolytes better than electrolyte drinks?

Capsules are a clean and convenient way to take electrolytes. There’s no measuring or mixing required like there is with powders and liquids, and no need for artificial sweeteners, sugars, flavourings, or colourings.

What makes chelated minerals better for hydration?

Chelated minerals are more soluble and better absorbed compared to inorganic forms like oxides and carbonates. Better absorption means better performance and a lower risk of gastrointestinal side effects.

Are your electrolytes sugar-free and flavour-free?

Yes, Hydrate Electrolytes are free from sugar, sweeteners, colourings, and any kind of flavourings.

When should I take electrolyte supplements?

Electrolyte supplements can be useful during and after exercise, while travelling, in hot weather when minerals are more easily lost through sweat, and for daily mineral support.

Hydrate Electrolytes represents a huge step forward in effective rehydration support. With zero sugar, sweeteners, flavourings, or colourings, our superior formula of chelated minerals and natural amino acids offers a clean and convenient way to meet your electrolyte needs.

You may also like to read:

Natural Vs. Synthetic Vitamins: Do They Make a Difference?

Clean Supplements: What This Actually Means

What Is Chelated Magnesium?

The Evidence

1. Department of Health and Social Care, 2025. Great Britain nutrition and health claims (NHC) register [online] Available at https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register 

2. Sakhaee, K., Bhuket, T., Adams-Huet, B., & Rao, D. S. 1999. Meta-analysis of calcium bioavailability: a comparison of calcium citrate with calcium carbonate. American journal of therapeutics, 6(6), 313–321. https://doi.org/10.1097/00045391-199911000-00005 

3. Fiorentini, D., Cappadone, C., Farruggia, G., & Prata, C. 2021. Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients, 13(4), 1136. https://doi.org/10.3390/nu13041136 

Magnesium – more than just bone health

Magnesium is well known for contributing to bone health by aiding calcium uptake but it’s also key to [1]:

• Energy-yielding metabolism.

• Normal muscle function.

• Psychological wellbeing.

• Electrolyte balance.

• Protein synthesis.

• Normal function of the nervous system.

• Normal cell division.

Because it’s integral to so many areas of health, low magnesium intake can show up in a variety of ways.

Signs you might need more magnesium

1. Low energy: magnesium contributes to normal energy release and the reduction of tiredness and fatigue [1]. If you’re not getting enough magnesium in your diet, you might feel it in your energy levels.

2. Muscle cramps and twitches: normal muscle function relies on magnesium [1]. If your intake is low, muscles may feel tighter or more prone to cramping, especially at night. Even the small muscles around your eyes rely on magnesium — if you're not getting enough you might notice them twitching more than usual.

3. Difficulty getting to sleep: magnesium supports healthy sleep patterns via its contribution to the normal function of the nervous system [1]. A diet that’s low in magnesium may affect your ability to fall asleep easily.

4. Ongoing stress: the nervous system influences how we respond to stress. Ongoing challenges can mean an increased need for magnesium and other nutrients that support your stress response.

5. Constipation: magnesium contributes to normal muscle function [1], including in the digestive tract which is one long muscular tube. If your magnesium intake is low, things may slow down a bit.

How magnesium supports energy 

Magnesium is central to energy production by being a co-factor in enzymes that turn the food we eat into energy. 

This process is called glycolysis. It involves glucose from carbohydrates being broken down by magnesium-dependent enzymes to generate ATP (adenosine triphosphate), the energy currency that fuels cells [2]. 

A diet that’s low in magnesium can compromise energy production and lead to tiredness and fatigue.

Stress, mood, and magnesium levels

Magnesium contributes to normal psychological function and nervous system activity, both of which are involved in how we respond to daily stress [3]. One of the ways it does this is through enzymes involved in the production of serotonin, the neurotransmitter that influences mood, stress, and emotional wellbeing [4]. 

The link between magnesium and sleep quality

As well as regulating emotions, serotonin is the precursor to melatonin, the hormone that helps you wind down at night and fall asleep. This conversion of serotonin to melatonin relies on several nutrients including vitamin B5, vitamin B6, and magnesium [5]. 

Magnesium may also support sleep quality through its interactions with GABA (gamma amino butyric acid) receptors in the brain [6]. This helps down-regulate nervous system activity and promote a sense of calm and relaxation.

One last point: good sleep depends on being able to relax your muscles properly. It’s impossible to sleep with cramps or restless legs! By supporting normal muscle function, magnesium helps muscle fibres to deeply relax, so you can enjoy restful, restorative sleep.

Who is most likely to be low in magnesium?

Magnesium levels are affected by a number of factors including low dietary intake (highly processed foods are typically low in magnesium), medications, and absorption issues. 

People who may benefit from additional magnesium include those with:

• A low intake of magnesium. Diets that lack plenty of green leafy vegetables, wholegrains, nuts, and seeds, are likely to be very low in magnesium.

• Prescription medications that interfere with magnesium absorption.

• Gastrointestinal conditions that impact magnesium absorption.

Magnesium may also be beneficial if you are looking to support:

• Blood pressure and cardiovascular health.

• Mental and emotional wellbeing.

• Metabolic health.

• Muscle function and nervous system health.

• Restful sleep.

• Energy levels.

The best forms of magnesium and how to choose

Like most mineral supplements, magnesium is available in several different forms. But it can be hard to know which one to choose. Is it best to go for oxide or glycinate? Buffered or chelated? 

We’ve made this decision easy for you by offering only 100% fully chelated magnesium as either taurate, malate, or glycine. 

Fully chelated magnesium means the elemental magnesium is bound to an organic, soluble carrier molecule such as taurine or malic acid. There’s no sneaky magnesium oxide hidden in the formula, and no other additives. Just pure chelated magnesium with the highest rate of absorption and bioavailability. 

The carrier molecule also has an important role to play in how a magnesium supplement works. Taurine, malic acid, and glycine have health properties of their own which makes it easier to choose the right product for your needs:

• Magnesium taurate: ideal for heart health, restful sleep, and energy support. Our Magnesium Taurate is the strongest supplement available in the UK and is endorsed by esteemed cardiologist Dr. Sanjay Gupta. 

• Magnesium malate: choose this one to optimise muscle function and energy levels. 

• Magnesium glycinate: both magnesium and glycine support the nervous system, making this a good option for mood balance, energy, and sleep support.

FAQs

What are the symptoms of low magnesium?

Low magnesium can show up in a variety of ways including fatigue, tiredness, constipation, sleep issues, symptoms associated with stress, and muscle cramps.

Which form of magnesium is best absorbed?

Fully chelated magnesium is the best option for absorption and bioavailability. It is well tolerated and gentle on the gut, unlike blended or buffered forms that contain magnesium oxide.

Can magnesium help with sleep and relaxation?

Yes, magnesium supports sleep and relaxation by contributing to normal muscle function and nervous system activity. It aids melatonin formation and muscle relaxation, to support restful, restorative sleep.

When is the best time to take magnesium?

This depends on what you want to take magnesium for. If you’re looking to support energy, muscle function, and mood balance we recommend 1 capsule with breakfast and 1 with lunch. Alternatively, if you’re taking magnesium to support sleep, take 2 capsules with your evening meal.

What foods are high in magnesium?

You can find magnesium in beans, nuts, seeds, wholegrains, and dark green vegetables like kale, broccoli, cabbage, and watercress. However, the National Diet and Nutrition Survey [6] reveals most UK adults have a low dietary intake of magnesium.

Gentle magnesium support from Ethical Nutrition

If any of the signs of low magnesium sound familiar, you can trust our range of chelated magnesium supplements to provide powerful, effective relief. With no additives, binders, or fillers, our vegan formulas are well tolerated and highly bioavailable. Choose from magnesium taurate, glycinate, or malate, or enjoy the benefits of all three with our  Magnesium Bundle. 

You may also like to read:

Clean Supplements: What This Actually Means

Chelated Vs. Buffered Magnesium Glycinate: Which Should you Choose?

How To Boost Magnesium Absorption

The Evidence

1. Department of Health and Social Care, 2025. Great Britain nutrition and health claims (NHC) register [online] Available at https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register

2. Garfinkel, L., & Garfinkel, D. 1985. Magnesium regulation of the glycolytic pathway and the enzymes involved. Magnesium, 4(2-3), 60–72.

3. Eby, G. A., & Eby, K. L. 2006. Rapid recovery from major depression using magnesium treatment. Medical hypotheses, 67(2), 362–370. https://doi.org/10.1016/j.mehy.2006.01.047 

4. Bamalan, O.A., Moore, M.J., Al Khalili, Y. Physiology, Serotonin. [Updated 2023 Jul 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK545168/ 

5. Zuraikat, F. M., Wood, R. A., Barragán, R., & St-Onge, P. 2021. Sleep and Diet: Mounting Evidence of a Cyclical Relationship. Annual Review of Nutrition, 41, 309. https://doi.org/10.1146/annurev-nutr-120420-021719 

6. Arslan, N., Bozkır, E., Koçak, T., Akin, M., & Yilmaz, B. From Garden to Pillow: Understanding the Relationship between Plant-Based Nutrition and Quality of Sleep. Nutrients, 16(16), 2683. https://doi.org/10.3390/nu16162683 

7. Public Health England, 2019. NDNS : time trend and income analyses for Years 1 to 9. [online] Available at https://www.gov.uk/government/statistics/ndns-time-trend-and-income-analyses-for-years-1-to-9 

What does “natural” and “synthetic” really mean? 

Supplement manufacturers have a choice between using synthetically produced nutrients or the natural form of a vitamin.

Synthetically produced nutrients are made in a laboratory or as part of an industrial process. They’re structurally the same as the vitamins in your body but because they’re not identical to natural forms, they may behave in a slightly different way.

Natural vitamins refers to either the naturally occurring vitamins in wholefoods, or supplements that contain food-based or natural state vitamins. 

Are natural vitamins better than synthetic?

There can be a marked difference in absorption and bioavailability between synthetic and natural vitamins. This is down to the fact that in Nature, vitamins are accompanied by co-factor nutrients that enhance the absorption and activity of the vitamin. 

Vitamin C is a good example. In foods, vitamin C is found alongside flavonoids like quercetin. Flavonoids are some of the most well studied phytochemicals and are known to have potent antioxidant and anti-inflammatory actions of their own, as well as enhancing the activity of vitamin C [1]. 

Because of this, we choose to use Acerola cherries in our vitamin C supplement. Acerola is one of the richest sources of naturally occurring ascorbic acid in the world [2] and also contains plenty of carotenoids, flavonoids, and anthocyanins that act as co-factor nutrients.

Synthetic vitamin C on the other hand, is isolated and chemically extracted from corn, without any co-factor teammates. Long-term use of this type of synthetic ascorbic acid may interfere with copper levels and ceruloplasmin - a protein that transports copper around the body [3,4].

Vitamin E and folate are also best in their natural forms. Foods that are naturally rich in vitamin E compounds also contain fat because it’s a fat-soluble nutrient – think sunflower seeds, avocado, and wheatgerm. When it comes to supplements, research shows that natural vitamin E has almost twice the bioavailability of synthetic vitamin E [5]. 

Synthetic folic acid is commonly recommended for fertility and pregnancy. But it’s largely unusable for people who carry a genetic variant that slows down the conversion of folic acid to active methylfolate. Swapping folic acid for a methylfolate supplement means you benefit from the active form of the nutrient, as nature intended.

How to spot a “clean” supplement, and what this really means

The phrase “clean supplements” isn’t a regulated marketing term but it’s one we choose to use to describe our products. When we started Ethical Nutrition, we decided every supplement we sell must be:

• Free from palm oil and palm oil derivatives.

• Free from animal ingredients and animal testing.

• Additive free: apart from the occasional tiny amount of organic, gluten-free rice starch, we don’t use any additives at all. No binders, coating agents, fillers, or sweeteners – just pure, active ingredients.

• Made from the most natural forms permitted, and organic where possible.

• Fully traceable through our supplier chain.

• Subject to rigorous testing to ensure pure, safe, effective ingredients.

• Plastic free and packaged responsibly.

We believe this is what a “clean” supplement should be – good for you, and good for the planet.

How to shop “clean” without greenwashing

Greenwashing is when a company uses misleading marketing tactics to make its products and policies seem environmentally friendly when the reality is very different.  They may use vague terminology like “eco-friendly” or “green label” that present the idea of sustainability but are essentially meaningless. 

It happens across all kinds of industries as organisations seek to present “green” credentials to the environmentally concerned public. A company that genuinely cares about the environment and sustainability will be able to back up any terminology or claims with real evidence of their green policies in action.

What to look for on a supplement label

If you’re looking for the most natural forms of vitamins and want to buy from a company with a solid commitment to animal welfare and environmental responsibility, make sure to read the supplement label carefully. 

Things to look out for include:

• The Vegan Society logo, which confirms no animal derived ingredients have been used.

• The recycling symbol and an explanation of which parts of the packaging can be recycled.

• A full list of ingredients that tells you what forms of vitamin have been used, and if there are any additives in the formula.

FAQs

Are natural vitamins better absorbed than synthetic?

Natural vitamins are different to synthetic forms and are often better absorbed and more bioavailable. Synthetically produced nutrients are structurally the same as the vitamins in your body but because they’re not identical to natural forms, they may not be as well absorbed.

Vitamin E is a good example; research shows that the natural form has almost twice the bioavailability of the synthetic version [5]. 

What does “clean supplements” actually mean?

“Clean” supplements is a way of describing products that are ethically and sustainably sourced, rigorously tested to ensure safety and effectiveness, plastic free, and contain no unnecessary additives, animal ingredients, palm oil, or palm oil derivatives.

Are “organic supplements” always better?

When an organic version of an ingredient is available, it can offer certain benefits over a non-organic version. Take turmeric for instance.  Many mass-produced supplements use cheap turmeric that has been adulterated with lead to enhance the colour. Arsenic and mercury are sometimes present too, as residues from non-organic farming practises that rely on pesticides and chemical fertilisers. 

Sustainably sourced organic turmeric like the turmeric we use in our Turmeric Curcumin is organically grown, traceable, and batch tested to check for lead and other contaminants. This ensures a pure, safe, and effective product to support your health.

What should I look for on UK supplement labels?

Always look for:

• The Vegan Society logo to ensure the product is free from animal-derived ingredients.

• The recycling logo so you know how to recycle the packaging.

• The full list of ingredients to check for natural forms of vitamins and any additives. 

Natural vitamins and synthetic vitamins may look similar but when it comes to absorption and bioavailability, natural forms are the winner. Using natural vitamins is one part of our commitment to producing clean supplements – products that support your health without harming the world we live in.

If you have any questions about natural or synthetic vitamins, get in touch and we’ll be happy to help. And remember to take our free quiz to find the right supplements and meal plan for you – all in less than one minute!

You may also like to read:

8 Ingredients to Avoid In Your Supplements

Methylfolate and Depression

Vitamin C from Acerola Cherry: A Better Way to Support Immunity, Skin Health, and More

The Evidence

1. Pandey, K. B., & Rizvi, S. I. 2007. Plant polyphenols as dietary antioxidants in human health and disease. Oxidative Medicine and Cellular Longevity, 2(5), 270. https://doi.org/10.4161/oxim.2.5.9498 

2. Prakash, A., & Baskaran, R. 2018. Acerola, an untapped functional superfruit: A review on latest frontiers. Journal of Food Science and Technology, 55(9), 3373. https://doi.org/10.1007/s13197-018-3309-5 

3. Finley, E. B., & Cerklewski, F. L. 1983. Influence of ascorbic acid supplementation on copper status in young adult men. The American Journal of Clinical Nutrition, 37(4), 553–556. https://doi.org/10.1093/ajcn/37.4.553 

4. Jacob, R. A., Skala, J. H., Omaye, S. T., & Turnlund, J. R. 1987. Effect of varying ascorbic acid intakes on copper absorption and ceruloplasmin levels of young men. The Journal of Nutrition, 117(12), 2109–2115. https://doi.org/10.1093/jn/117.12.2109 

5. Burton, G. W., Traber, M. G., Acuff, R. V., Walters, D. N., Kayden, H., Hughes, L., & Ingold, K. U. 1998. Human plasma and tissue alpha-tocopherol concentrations in response to supplementation with deuterated natural and synthetic vitamin E. The American Journal of Clinical Nutrition, 67(4), 669–684. https://doi.org/10.1093/ajcn/67.4.669 

How do body clocks affect digestion? 

Circadian rhythms are set by the master clock deep in the brain, called the suprachiasmatic nucleus (SCN). This cluster of cells acts as the central timekeeper for our daily rhythms and responds to changes in light detected by the optic nerve in the eyes. 

The SCN synchronizes with thousands of smaller clocks located in peripheral tissues, including the gut. These clocks pick up external cues from things like light, temperature, and food.

In the digestive system, the body clocks regulate 24-hour patterns of:

• Gene expression

• Secretion of gastric acid and digestive enzymes

• Motility and bowel movements

In turn, food and meal timing – aka chrono-nutrition - influences the body clocks [1].  

Circadian rhythms are easily affected by long journeys across different time zones, shift work (especially night shifts), and eating at irregular times. In the digestive system these disruptions can affect digestion, nutrient absorption, motility, gut barrier function, immune health, and the balance and activity of the gut microbiome [2].

Circadian rhythms and the gut microbiome

Not only are these cellular timekeepers influencing gut activity, but research also shows there’s a two-way, 24-hour conversation happening between gut bacteria and our body clocks.

This daily rhythm plays out in the cyclical fluctuations in gut microbiome composition and function [1], and the fluctuations in the mucous layer lining the gut which gets thicker while we sleep [3].  

The colonizing effect of our gut microbiome changes too, with up to 10 times more bacteria to be found in the gut lining when we’re awake and active compared to when we sleep [3].  

What does this mean for health?

There’s still so much to unravel about the complex interplay between the gut microbiome and circadian rhythms but we do know that long-term disruption of this dynamic relationship can increase the risk of cardiovascular disease, cancer, depression, and inflammatory bowel disease [1].

Working with, rather than against, your body’s natural 24-hour rhythms is one of the best ways to support healthy microbial activity in the gut and normal immune function.

How do you find your body’s natural circadian rhythm?

Try these tips to get in tune with your natural rhythms:

• Keep to a regular bedtime and wake-up routine. Late nights and lie-ins are appealing, but if they become a regular habit, they disrupt your circadian rhythm. Instead, aim to have a regular bedtime and getting up time.

• Get outdoors in natural daylight as soon as possible after waking up. When your optic nerves register bright morning light, your brain is better able to detect the change in light at dusk. The fall in light levels stimulates melatonin production which helps you wind down in the evening, ready for sleep.

• Enjoy regular mealtimes. The timing of meals (known as chrono-nutrition) influences the body clocks in your gut and gut microbial activity. Aim to stick to a regular meal pattern and don’t eat just before bed.

• Nurture a healthy, diverse gut microbiome. Gut microbes love to feed on fibre from foods like oats, nuts, pulses, and vegetables, alongside polyphenols – the compounds that give fruits and vegetables their bright colours. Fibre helps the gut bacteria produce important signalling molecules like short-chain fatty acids and bile acids, while polyphenols interact with the gut microbiome and affect the expression of the central and peripheral circadian clock genes [4].

Establishing these patterns helps your body work in harmony with its natural rhythms and enjoy better digestion, energy, and sleep.

FAQs

What is a circadian rhythm? 

Your circadian rhythms are the natural biological patterns your body follows over a 24-hour period. These rhythms influence everything from wakefulness and sleepiness to energy levels, digestion, and the activity of your gut microbiome. 

The circadian rhythm is set by a “master clock” in the brain which works in tandem with smaller clocks in organs and tissues all over your body. Circadian rhythms are easily affected by long distance travel, shift work, and irregular mealtimes.

What’s the link between my circadian rhythm and gut health?

There’s a dynamic conversation between the body clocks in your gut and your gut microbiome. Food choices and meal timing influence the body clocks [1], while body clocks regulate the 24-hour patterns of gene expression, gut motility, and secretion of stomach acid and digestive enzymes.

The gut microbiome displays rhythmic patterns of activity and composition [1], and there are day/night fluctuations in the thickness of the mucous layer lining the gut and the levels of bacteria colonizing the gut lining [3].

Does waking up at different times every day disrupt my gut health?

Yes, irregular wake-up times can impact your digestion and gut health.  Gut activity is influenced by your circadian rhythm which in turn is regulated by external cues from daylight, waking up times, and meal times. When these rhythms are disrupted, you may notice a knock-on effect on gut health.

How do I reset my circadian rhythm?

You can reset your circadian rhythm by focusing on regular sleep/wake times, regular meal patterns, getting outside into daylight as soon as possible after waking, and by nurturing your gut microbiome. 

We hope this article helps you understand the intricate links between your body clock and gut health.  If your digestive rhythms need a helping hand, check out our range of ethically produced, planet-friendly supplements, ranging from Prebiotic Restore to Advanced Biotic and Vegan Digestive Enzymes – all available in our online store today.

You may also like to read:

5-HTP vs. Melatonin: Which Is Better For Sleep?

Key Nutrients for Neurodiversity

Lion’s Mane: 6 Powerful Benefits for Your Body and Brain

What is “vegan collagen”? 

The term “vegan collagen” is really a misnomer because there’s no such thing as vegan collagen. All collagen supplements are animal derived, usually from beef, pork, chicken, or fish. 

However, collagen production begins with the formation of procollagen, a precursor molecule made up of amino acids. Various enzymes modify the procollagen to create collagen molecules that become part of hair, skin, nails, bones, and other connective tissue. 

The plant-based alternatives known as “vegan collagen” supply the nutrients your body needs to make its own procollagen and collagen. These include the amino acids l-lysine, l-proline, and glycine, plus vitamin C and zinc.

What are collagen peptides? 

Collagen peptides are short chains of protein. If you imagine protein looks like a long necklace made up of individual beads (i.e. amino acids), then a peptide is a small section of that necklace.  

Most collagen supplements use hydrolysed collagen, a type of collagen that has already been broken down into small peptides to aid absorption. 

Vegan collagen vs collagen peptides: how they work

Collagen peptides and plant-based collagen alternatives work in different ways.

Collagen peptides provide small chains of collagen protein. These chains are broken down into the constituent amino acids in your digestive system, ready to be rebuilt as collagen or used for other purposes.

Plant-based collagen alternatives provide the nutrients your body needs to manufacture its own procollagen and collagen. They usually include the amino acid building blocks of collagen, plus co-factor vitamins and minerals that support enzyme activity and collagen formation. It’s a way of stimulating your own collagen production by providing all the right raw ingredients that can so often be lacking in our diets.

Ingredients to look for in vegan collagen products 

A good quality vegan alternative to regular collagen may include:

• L-lysine, l-proline, and glycine, the amino acid building blocks of collagen. 

• Vitamin C which contributes to normal collagen formation for the function of bones, skin, and other connective tissues [1].

• Zinc which contributes to normal protein synthesis and the maintenance of hair, skin, and nails [1].

• Hyaluronic acid to aid moisture retention in the skin and reduce the appearance of fine lines and wrinkles [2].

• Antioxidant nutrients like vitamin A which contributes to the maintenance of normal skin, and vitamin E which helps protect cells from oxidative stress [1].

Supplement stacking for hair, skin, and nail health 

For even more hair, skin, and nail support, stack your vegan collagen supplement with other beneficial nutrients. We recommend Vegan Omega-3, Acerola Vitamin C, and our comprehensive Ethical Multivitamin.

Be sure to optimise dietary protein too, to ensure a steady supply of protein-building amino acids. Tofu, nuts, seeds, beans, peas, and pulses are all great sources of vegan protein, while vegetarians can also enjoy eggs, yoghurt, milk, cheese, and cottage cheese.

FAQs

Is collagen vegan?

Collagen is only found in humans and animals. Most collagen supplements are derived from fish, beef, pork, or chicken, so they are not vegan.

Is marine collagen vegan?

No, marine collagen is made from fish so it is unsuitable for a vegan diet.

Does vegan collagen work as well as collagen peptides?

Plant-based collagen alternatives support connective tissue health, but in a different way to collagen peptides so it’s not possible to make a direct comparison. 

Collagen peptides are broken down into their constituent amino acids in the digestive system, ready for your body to use in connective tissues, while vegan collagen supplements supply these same amino acids alongside the nutrients your body needs to build it’s own collagen. 

Plant-based collagen vs collagen peptides — which is better for skin?

When it comes to skin health, plant-based collagen alternatives like our Vegan Collagen Factors offer several advantages over collagen peptides:

• Our Vegan Collagen Factors includes vitamins A, C, and E, and hyaluronic acid – nutrients with proven benefits for skin health.

• Marine and bovine collagen can be contaminated in the supply chain and carry a greater risk of adverse reactions. Because Vegan Collagen Factors is created in a controlled environment, these risks are minimised. 

• Plant-based collagen alternatives are cruelty-free and eco-friendly, so you can take your supplement with a clear conscience.

How long until I see results?

This will differ for each person, depending on your age, health, and nutritional status. Because it takes at least a month for new skin cells to form and several months for new hair and nail growth we recommend taking Vegan Collagen Factors for at least 3 months to start seeing results.

Any side effects or interactions?

When taken as directed our Vegan Collagen Factors are well tolerated with minimal risk of side effects. We recommend consulting your healthcare provider if you wish to use it alongside any prescription medication.

Vegan Collagen Factors is a source of vitamin A and is not suitable for use during pregnancy or breastfeeding. If you’re combining it with any other supplements that contain vitamin A it’s important to check your total daily intake of this nutrient.

Can I combine vegan collagen with other supplements?

Yes, for optimum skin, hair, nail, and joint health we recommend pairing our Vegan Collagen Factors with Vegan Omega 3, Acerola Vitamin C, and our Ethical Multivitamin formula.

When it comes to collagen support, plant-based alternatives have much more to offer than simple collagen peptides. Amino acids and their co-factor nutrients give your body the ingredients it needs to build and maintain healthy connective tissues – from joints and skin to nails and hair. 

Find out more about our Vegan Collagen Factors and stock up on skin and joint health products in our online store today.

You may also like to read:

Vegan Collagen: Everything you Need to Know

Best Supplements for Women in Perimenopause and Beyond

Vegan Glucosamine vs. Crustacean Glucosamine

The Evidence

1. Department of Health and Social Care, 2025. Great Britain nutrition and health claims (NHC) register [online] Available at https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register [Accessed 13 Oct 2025].

2. Papakonstantinou, E., Roth, M., & Karakiulakis, G. 2012. Hyaluronic acid: A key molecule in skin aging. Dermato-endocrinology, 4(3), 253–258. https://doi.org/10.4161/derm.21923 

What does “clean” supplements mean? 

The phrase “clean” isn’t a regulated term, but it’s one we’ve chosen to use as it captures the ethical principles that underpin our products.

To us, “clean” means that our natural supplements are:

• Palm oil free. Palm oil production is devastating rainforests and other biodiverse habitats and many supplement producers have turned against it. However, it’s much harder to spot the 500+ palm oil derivatives with names like acetylated monoglycerides and aluminium stearate [1]. To make this easier for you, we promise never to use palm oil or any of its derivatives in our products.

• Vegan-friendly and organic where possible. We have a zero-tolerance policy for animal testing and animal ingredients of any kind – even gelatine capsules. 

• Fully traceable through our supplier chains. We know where every ingredient comes from and each one has to pass a stringent supplier approval programme that covers strict manufacturing, quality, specification and sample checks.

• Safety checked: every raw material we use conforms to food safety regulations and we analyse every batch of products. We also perform microbiology checks on products after they have been manufactured so you can be fully assured of their safety and quality.

• Plastic free: all our packaging is ocean-friendly and fully recyclable. It costs us up to 5 times more than regular plastic but this is a small price to pay for environmental sustainability and a green future for all.

• Additive free: we decided from the start that our supplements wouldn’t include common additives like magnesium stearate and maltodextrin. Occasionally, we need to add a tiny amount of organic gluten-free rice starch to a formula but most of the time we don’t use any additives at all.  

Become a supplement sleuth – what to look for on product labels

When choosing a supplement it’s important to look out for potential allergens and any additives, and to see whether synthetic or natural forms of nutrients are included. This way you can learn to spot unfavourable ingredients and poor-quality formulas.  

Allergen statements

If a food supplement contains any of the 14 major allergens as either an ingredient or a processing aid, they must be listed on the label in bold or contrasting type.

Common additives 

Additives like corn starch, maltodextrin, soy lecithin, silicon dioxide, and magnesium stearate are frequently used in supplements as binders, emulsifiers, flow agents, or fillers. Some of these additives may be extracted from genetically modified or genetically engineered plants. Magnesium stearate is considered to be safe in tiny amounts but there isn’t any proof about the safety of cumulative exposure via multiple sources [2] (e.g. supplements, foods, confectionary). 

What about natural vs. synthetic vitamins?

It’s important to remember that the form of a nutrient matters more than any of the marketing hype being used to sell it. Naturally derived, active forms of vitamins and minerals often have greater bioavailability than their synthetic counterparts, no matter what any adverts say. 

Take folate, for example. A methylfolate supplement provides the active form of folate, ready for your body to use whereas synthetic folic acid needs to be converted into methylfolate before it can get to work. And with minerals, chelated forms outperform blended and buffered forms when it comes to absorption and bioavailability. 

FAQs

What are “clean supplements”?

We choose to call our products “clean” because they meet our own strict guidelines around animal welfare and environmental responsibility. All our products are ethically and sustainably sourced, use planet-friendly packaging, are free from palm oil and palm oil derivatives, contain no unnecessary additives, and are Vegan Society-approved.

How do I check if a supplement is vegan and palm-oil free?

A vegan product will contain no animal or animal derived ingredients. Look for the Vegan Society logo on the label if you want to confirm its vegan credentials.

Palm oil is trickier to spot as there are hundreds of different palm oil derivatives with a wide range of names. A reputable brand will be clear about not using palm oil or its derivatives in their products so if you have any doubts, contact them.

Why do brands use additives at all?

Additives are often used during the manufacturing process as emulsifiers, thickeners, binders, fillers, or as flow-agents that stop other ingredients from sticking to the machinery. They can also be used as coating agents for tablets, colourings, and sweeteners.

Apart from the occasional use of organic gluten-free rice starch, we choose to use no other additives in our products, only pure active ingredients.

What certifications should I look for on a supplement label?

On a product label look out for the Vegan Society logo to confirm there are no animal derived ingredients in the product, and the recycling symbol that tells you the packaging is fully recyclable. Also check for potential allergens in the ingredients list and get clear on what forms of nutrients are included – natural or synthetic. 

Recognising a good quality product is about knowing what shouldn’t be on the label, just as much as what should be. From synthetic additives to cheap forms of minerals, there’s a lot to look out for when choosing a supplement. We’ve made it easy for you by creating a range of products that are ethically sourced, planet-friendly, and Vegan Society approved – which in our book, means clean.

If you have any questions about what makes our supplements clean, get in touch with a member of our team who’ll be happy to help. And remember to take our free quiz to find the right supplements and meal plan for you – all in less than one minute!

You may also enjoy reading:

How To Read A Supplement Label: Units, Symbols, and What They Really Mean

Chelated Vs. Buffered Magnesium Glycinate; Which Should you Choose?

8 Ingredients to Avoid In Your Supplements

The Evidence

1. Hunt, T. 2022. Palm oil labelling. [online] Available at https://www.ethicalconsumer.org/palm-oil/palm-oil-labelling 

2. Hobbs, C. A., Saigo, K., & Koyanagi, M. 2017. Magnesium stearate, a widely used food additive, exhibits a lack of in vitro and in vivo genotoxic potential. Toxicology Reports, 4, 554. https://doi.org/10.1016/j.toxrep.2017.10.003

What does chelated magnesium glycinate mean? 

Let’s start with “chelated”. This means the elemental magnesium (the mineral bit, mined from the earth) is bound to a carrier molecule. “Chelated” comes from the Greek word for claw, so the magnesium is clawing onto its carrier.

The carrier molecule here is glycine, an amino acid. Your body easily recognises and absorbs glycine which makes it a good carrier for magnesium.

So, chelated magnesium glycinate is magnesium bound to glycine.

A supplement that contains 100% chelated magnesium glycinate isn’t blended or buffered by cheap, less-well-absorbed magnesium oxide. It has the highest absorption rate and bioavailability, offering the best quality and value.

What is buffered magnesium glycinate?

Buffered magnesium glycinate supplements contain chelated magnesium glycinate mixed with magnesium oxide. They’re not as bioavailable or well-absorbed as the 100% chelated magnesium products.

Buffered vs chelated: the key differences

The benefits and side effects of chelated magnesium glycinate

As an essential mineral for health, magnesium contributes to normal [1]:

• Energy-yielding metabolism and reducing tiredness and fatigue

• Nervous system function

• Electrolyte balance

• Protein manufacture

• Bones and teeth

• Psychological wellbeing

Chelated magnesium glycinate combines the actions of magnesium with the benefits of glycine. Glycine acts as a neurotransmitter in the central nervous system and is known to support sleep and metabolic health [2].  

Side effects of magnesium  

Magnesium glycinate is easier to digest and less likely to cause gut irritation and diarrhoea compared to magnesium oxide.

It’s important to always follow the recommended dosage as taking excessive amounts of any form of magnesium can lead to very low blood pressure, irregular heartbeat, and muscle weakness. 

FAQs

Is chelated magnesium better than buffered magnesium?

In terms of absorption and bioavailability, chelated magnesium offers clear advantages over buffered magnesium. Buffered magnesium uses a mixture of chelated magnesium and magnesium oxide, which is not as well absorbed and is more likely to cause gut irritation.

What does 100% chelated magnesium mean?

It means that the product contains only pure chelated magnesium, with no added magnesium oxide or citric acid.

What are the benefits of chelated magnesium glycinate?

Chelated magnesium glycinate offers all the benefits of magnesium which contributes to energy-yielding metabolism, nervous system function, electrolyte balance, and psychological wellbeing, with the benefits of glycine. Glycine is an amino acid that acts as a calming neurotransmitter in the brain and supports metabolic health and sleep [2].

Are there any side effects of chelated magnesium glycinate?

Chelated magnesium glycinate is very well tolerated and much less likely to cause side effects compared to magnesium oxide. It’s important to stick to the recommended dosage though, as excessive amounts of magnesium can interfere with heart rate, blood pressure, and muscle function.

How do I know if my magnesium glycinate is truly chelated or just buffered?

This can be tricky! The best way to tell is to read the ingredients list to see if any magnesium oxide is included. You can also look at the elemental weight of the magnesium. 

Magnesium oxide contains around 60% elemental magnesium (i.e. 60% pure magnesium + 40% oxide carrier molecule). This is higher than chelated forms which are usually around 8-9% elemental magnesium.  

On the label, a buffered magnesium product will look like it contains more magnesium than a chelated product. However, the magnesium in a chelated supplement is better absorbed and more bioavailable than the heavier magnesium oxide.

We hope this clears up any confusion about buffered and chelated magnesium. Do get in touch if you have any questions – we’re here to help. You can shop our full range of 100% pure, chelated magnesium products and check out our popular Magnesium Bundle today!

You may also like to read:

Magnesium with Malate: The Benefits of This Savvy Supplement

How to Boost Magnesium Absorption

The Role and Health Benefits of Magnesium Glycinate

The Evidence

1. Department of Health and Social Care, 2025. Great Britain nutrition and health claims (NHC) register [online] Available at https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register [Accessed 28 Aug 2025].

2. Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. 2017. Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxidative Medicine and Cellular Longevity 1716701. https://doi.org/10.1155/2017/1716701 

What is 5-HTP?

Derived from the amino acid tryptophan, 5-HTP (L5-hydroxytryptophan to give it its full name) is the precursor to serotonin and melatonin [1]. Once in the body, 5-HTP is first converted to the hormone serotonin, and then onto melatonin.

Tryptophan can be found in foods - bananas, lentils, poultry, and tofu are good sources – but there’s no way of ensuring this is all converted to 5-HTP. 

To ensure a reliable amount of 5-HTP it’s best to use a supplement. Our 5-HTP is extracted from Griffonia simplicifolia seeds – a West African plant naturally rich in 5-HTP.

What is melatonin?

Melatonin is the hormone that orchestrates sleep. It’s synthesised and released from the pineal gland in your brain when daylight falls after sunset. Melatonin reduces alertness, causes sleepiness, and lowers your core body temperature to get you ready for sleep [2]. 

As a hormone, melatonin is only available on prescription in the UK for sleep problems - you can’t buy it over the counter. 

It’s not suitable for everyone though; melatonin is not recommended for people with liver or kidney problems or any kind of auto-immune condition [3].

Which is better for sleep – 5-HTP or melatonin?

When it comes to supporting sleep, 5-HTP and melatonin are both helpful. However, melatonin is prescription-only in the UK and even then, it’s generally only recommended for adults aged 55 and over. Younger adults and children may need to see a specialist to be prescribed melatonin [3]. 

5-HTP, on the other hand, is freely available without prescription as a natural food supplement. It crosses the blood-brain barrier (the semi-permeable membrane of blood vessels around the brain that filters out harmful substances) and supports the production of serotonin in the central nervous system [4]. Serotonin then converts to melatonin.

5-HTP can aid melatonin production and sleep quality even at lower doses of 100mg per day. A study assessing the impact of 5-HTP on sleep quality in older adults found that 100mg per day led to improvements in Global Sleep Scores (a measurement of sleep quality) and serotonin levels. These benefits were greatest for poor sleepers [5].  

Beyond sleep: other benefits of 5-HTP

The results of this study also highlight another benefit of 5-HTP, especially for the poor sleepers: improvements in the diversity of the gut microbiome [5]. 

Previous animal research has shown that melatonin can protect against microbial disturbances in the gut and cognitive impairment caused by sleep deprivation [6], and it appears that 5-HTP – the precursor to melatonin – has similar beneficial effects in humans.

Other benefits of 5-HTP include:

• Supporting mood balance and mental wellbeing [1] 

• Influencing appetite, food intake, and body composition to support healthy weight balance. Some research shows that in overweight individuals, 5-HTP can influence body composition and support weight loss as part of a weight loss plan [7].

• Managing the pain, anxiety, and poor sleep associated with fibromyalgia [8]

For more on these benefits hop over to our blog What are the health benefits of 5-HTP?

What is the best time to take 5-HTP?

This really depends on what you are taking 5-HTP for. If you want to support sleep, we recommend taking it with your evening meal or a small bedtime snack. 

If you’re taking it to support mood, mental wellbeing, or to help manage fibromyalgia, you can take it with food at any time of day.

Side effects and safety

5-HTP is generally well tolerated when taken at the recommended amounts and has very few side effects. Because 5-HTP is a precursor to serotonin which is involved in cognitive function and the activity of the digestive system, some people may experience temporary side effects such as mild nausea, upset stomach, headache, or drowsiness. These side effects are more common with higher doses.

It’s important to speak with your doctor or healthcare practitioner before using 5-HTP alongside prescription drugs. It has known interactions with several medications including anti-depressants, serotonergic drugs, and sedatives. 

5-HTP is not recommended during pregnancy or breastfeeding.

FAQs

What are the benefits of 5-HTP?

5-HTP has been shown to have benefits for sleep, mood and mental wellbeing, healthy weight balance, and managing symptoms of fibromyalgia. 

When should you take 5-HTP – morning or night?

If you’re taking 5-HTP to support sleep it’s recommended to take it with your evening meal or a bedtime snack.  For help with mood, mental wellbeing, fibromyalgia, or weight balance, you can take it with food at a time that suits you.

Does 5-HTP help you sleep?

Yes, 5-HTP has been shown to support sleep [4, 5]. It converts to serotonin and then on to melatonin, the sleep hormone.

Can you take 5-HTP every day?

Yes, you can take 5-HTP daily while your symptoms persist.

What’s the difference between 5-HTP and melatonin?

5-HTP is the precursor to melatonin. It is first converted in the body to serotonin, then on to melatonin. 5-HTP is widely available as a food supplement in the UK however melatonin is only available on prescription.

Can you take 5-HTP and magnesium together? 

Yes, 5-HTP can be taken alongside magnesium to aid sleep and mood balance. Our Sleep Bundle contains 5-HTP, Magnesium Glycinate, and Magnesium Taurate to provide total support for relaxation and restful, restorative sleep.

Are there any side effects of taking 5-HTP?

5-HTP is generally well tolerated however some people may experience temporary side effects such as headache, drowsiness, mild nausea or upset stomach. These side effects are more common with higher doses.

With melatonin being prescription-only in the UK, 5-HTP is the popular choice for supporting sleep, mood balance, and mental wellbeing. Our 5-HTP is responsibly sourced from Griffonia simplicifolia seeds to provide natural assistance for serotonin and melatonin production. You can find out more and shop today in our online store.

You may also like to read:

Lion’s Mane: 6 Powerful Benefits for Your Body and Brain

Methylfolate and Depression

What are the health benefits of 5-HTP?

The Evidence

1. Maffei, M. E. 2020. 5-Hydroxytryptophan (5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology. International Journal of Molecular Sciences, 22(1), 181. https://doi.org/10.3390/ijms22010181 

2. Arendt, J., Aulinas, A. Physiology of the Pineal Gland and Melatonin. [Updated 2022 Oct 30]. In: Feingold, K.R., Ahmed, S.F., Anawalt, B., et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK550972/ 

3. NHS, 2023. Who can and cannot take melatonin. Available at https://www.nhs.uk/medicines/melatonin/who-can-and-cannot-take-melatonin/ 

4. Birdsall, T. C. 1998. “5-Hydroxytryptophan: a clinically-effective serotonin precursor.” Alternative Medicine Review : a Journal of Clinical Therapeutic vol. 3,4: 271-80.

5. Sutanto, C. N., Xia, X., Heng, C. W., Tan, Y. S., Lee, D. P. S., Fam, J., & Kim, J. E. 2024. The impact of 5-hydroxytryptophan supplementation on sleep quality and gut microbiota composition in older adults: A randomized controlled trial. Clinical Nutrition, 43(3), 593-602. https://doi.org/10.1016/j.clnu.2024.01.010

6. Wang, X., Wang, Z., Cao, J., Dong, Y., Chen, Y. 2023. Gut microbiota-derived metabolites mediate the neuroprotective effect of melatonin in cognitive impairment induced by sleep deprivation. Microbiome 11(1):17. doi:10.1186/s40168-022-01452-3

7. Ioannou, S., & Williams, A. L. 2016. Preliminary fMRI findings concerning the influence of 5‐HTP on food selection. Brain and Behavior, 7(1), e00594. https://doi.org/10.1002/brb3.594 

8. Caruso, I., Puttini, P. S., Cazzola, M., & Azzolini, V. 1990. Double-Blind Study of 5-Hydroxytryptophan versus Placebo in the Treatment of Primary Fibromyalgia Syndrome. Journal of International Medical Research. https://doi.org/10.1177/030006059001800304 

What is crustacean glucosamine?

Shellfish-based glucosamine is derived from chitin, a tough substance found in the outer shells of crustaceans like lobster, crayfish, crab, prawn, and shrimp. 

The shells go through a chemical extraction process using acid and alkaline chemicals to split the chitin into glucosamine. This leaves behind large amounts of toxic landfill waste and polluted water.

What is vegan glucosamine?

Vegan glucosamine is the plant-based alternative to crustacean glucosamine.

There are a couple of options available. Some manufacturers use glucosamine derived from Aspergillus niger, a type of fungi that’s rich in chitin, the same material found in shellfish. However the production process still creates landfill waste and only uses slightly less water than for crustacean glucosamine.

At Ethical Nutrition we choose to use GlucosaGreen®, a vegan glucosamine made from glucose. The glucose is extracted from non-GMO corn and fermented to produce glucosamine. 

The whole process is effective, clean and sustainable. It uses a whopping 99.9% less water than crustacean glucosamine production and produces 98% less landfill waste.

Vegan vs crustacean glucosamine: the key differences

Is Vegan Glucosamine effective?

While glucosamine has been well researched, studies frequently have mixed results because of different dosages and limitations with sample sizes.

However, a review of 15 randomized controlled trials [1] using 1500mg per day of glucosamine in participants with osteoarthritis concluded that it:

• Significantly reduces pain scores compared to a placebo.

• Improves knee stiffness and function.

• Is safe and well tolerated with no serious side effects.

The studies in this review used different types of glucosamine and it’s not stated how many were vegan, however GlucosaGreen® has been shown to be as effective as shellfish-based glucosamine [2].

The benefits and side effects of vegan glucosamine

Your body uses glucosamine to make glycosaminoglycans which are found in cartilage and ligaments and the synovial fluid that lubricates joints. 

Glucosamine promotes healthy cartilage function and is thought to ease joint inflammation by suppressing the NLRP3 inflammasome [3] - part of the immune system that activates joint inflammation in response to injury or wear-and-tear damage. 

It’s generally taken to help with:

• Osteoarthritis (aka “wear-and-tear” arthritis).

• Sports injuries.

• Stiff joints.

In addition to these health benefits, GlucosaGreen® vegan glucosamine is kinder to the environment and has a 70% lower carbon footprint compared to shellfish glucosamine. 

Side effects of glucosamine

When taken as directed vegan glucosamine is well tolerated. It has a much lower risk of causing side effects compared to shellfish glucosamine because there is no risk of shellfish sensitivity or allergy. 

Some people may experience mild and temporary nausea, headache, bloating, or changes in bowel movements.

Should you choose vegan or crustacean glucosamine?

Ultimately, the decision is yours. But if you want an effective glucosamine that doesn’t come with a large environmental price tag, the GlucosaGreen® in our Vegan Glucosamine is the one to choose.

FAQs

Is glucosamine vegan?

No, only some glucosamine is vegan. Most products on the market today use glucosamine extracted from crustacean shells.

What is vegan glucosamine made from?

Vegan glucosamine can be made from Aspergillus niger, a type of fungi rich in chitin (the same substance found in crustacean shells) or fermented glucose extracted from non-GMO corn. 

Our Vegan Glucosamine contains GlucosaGreen®, a vegan glucosamine made from fermented glucose.

Is vegan glucosamine effective for joint health?

Yes, vegan glucosamine has been shown to be as effective as crustacean glucosamine for joint health [2]. 

Are there any side effects of vegan glucosamine?

The risk of side effects with vegan glucosamine is much lower than with shellfish-based products, but some people may experience mild temporary bloating, nausea, headache, or changes in bowel movements.

What’s the difference between vegan glucosamine and crustacean glucosamine?

The key difference between vegan and crustacean glucosamine is where it’s sourced from and what that process involves. Shellfish-based glucosamine comes from chitin found in the outer shells of lobster, crab, crayfish, prawn, and shrimp. Extracting the glucosamine is a chemically intensive process that creates a lot of landfill waste and polluted waste water.

The vegan glucosamine in our Vegan Glucosamine supplement is made from fermented glucose derived from non-GMO corn. This process uses 99.9% less water compared to shellfish glucosamine production, and produces 98% less landfill waste.

Glucosamine is one of the most popular products for supporting joint health and mobility. When comparing vegan vs. crustacean glucosamine, both score points for joint health but there’s only one winner when it comes to environmental sustainability and that’s vegan glucosamine.

Find out more about our Vegan Glucosamine and stock up on joint health products in our online store today.

You may also like to read:

What’s the deal with Vegan Glucosamine? 

Best Supplements for Women in Perimenopause and Beyond

Arthritis and Inflammation: Which Vitamins Can Actually Help?

The Evidence

1. Vo, N. X., Le, N. N., Chu, T. D., Pham, H. L., Dinh, K. X., Che, U. T., Ngo, T. T., & Bui, T. T. 2023. Effectiveness and Safety of Glucosamine in Osteoarthritis: A Systematic Review. Pharmacy, 11(4), 117. https://doi.org/10.3390/pharmacy11040117 

2. GlucosaGreen®, 2025. What is GlucosaGreen®? Available at https://glucosagreen.com/what-is-glucosagreen/ [Accessed 16 Sept 2025].

3. Chiu, H., Li, L., Hsieh, C., Rao, Y. K., Chen, F., Chen, A., Ka, S., & Hua, K. 2019. Glucosamine inhibits IL-1β expression by preserving mitochondrial integrity and disrupting assembly of the NLRP3 inflammasome. Scientific Reports, 9(1), 1-13. https://doi.org/10.1038/s41598-019-42130-z 

What is potassium citrate? 

Potassium citrate is made up of elemental potassium bound (chelated) to citric acid. This chelation process makes it easier for your body to absorb and use the potassium.

Potassium citrate is different from potassium chloride which is a natural metal salt often used as a substitute for sodium chloride - aka table salt.

Is potassium citrate good for blood pressure? 

Potassium contributes towards maintaining normal blood pressure, nervous system function, and muscle function [1]. 

Healthy blood pressure is maintained by a delicate balance of electrolyte minerals, primarily potassium and sodium.  Too much sodium raises blood pressure as the body holds onto more water and increases the volume of blood in circulation. 

Potassium, on the other hand, encourages sodium loss in urine and helps blood vessels dilate to respond to changes in blood volume [2].

What is a normal blood pressure reading?

Blood pressure is measured with two numbers, one on top of the other. The top number is called the systolic pressure. This is the highest pressure in your blood vessels when your heart contracts and pumps blood out. The number underneath is the diastolic pressure. This reflects the lowest pressure in your blood vessels when your heart relaxes, in between beats.

Healthy blood pressure is considered to be between 90/60mmHg and 120/80mmHg [3]. If your reading is higher than 120/80mmHg, you may be at risk of developing high blood pressure, also known as hypertension.

What are the symptoms of high blood pressure?

Hypertension often goes unnoticed because it doesn’t always cause obvious symptoms. Some people may experience headaches, blurry vision, or nosebleeds, but many people have no outward signs at all [4]. 

If you are age 40-74, it’s advisable to have your blood pressure checked every 5 years either with your GP or at a pharmacy [4], to monitor any changes.  

Natural ways to support healthy blood pressure

Looking after your heart and circulatory system is important at any time of life but especially so as you get older. What we eat and how we live has a huge impact on heart health and there are plenty of natural ways to support healthy blood pressure.

• Find a type of exercise you love and do it often. Studies consistently show the benefits of exercise on blood pressure regulation, with reductions in both systolic and diastolic readings [5]. 

• Swap alcoholic drinks for tasty, alcohol-free alternatives like mocktails and switchels.

• Enjoy plenty of colourful fruits and vegetables every day for their natural potassium content. Data from the National Diet and Nutrition Survey reveals that less than 1 in 5 UK adults meet the recommended 5-a-day of fruit and veggies yet these foods are a major source of potassium [6]. 

• Find ways to relax, every day. Relaxation activates your parasympathetic nervous system which lowers your heart rate and allows blood vessels to widen, reducing the pressure of blood flow [7].

• Use a potassium citrate supplement to support your potassium intake. Just 2 capsules a day of our Potassium Citrate covers any shortfall in your dietary potassium, making this an easy and effective way to increase your potassium levels.

FAQs

What is potassium citrate?

Potassium citrate is potassium bound to citric acid to make an easily absorbed form of potassium.

Is potassium citrate good for blood pressure?

Yes, potassium contributes to the maintenance of normal blood pressure [1] by counterbalancing the effects of sodium and helping blood vessels dilate in response to changes in blood volume.

Does potassium citrate raise potassium levels?

Yes, potassium citrate supplements can help raise potassium levels.

What are the benefits and side effects of potassium citrate?

Potassium contributes to the maintenance of normal blood pressure, nervous system function, and muscle health. This makes potassium citrate a good option for supporting healthy blood pressure, nerve health, and muscle function.

When taken as directed, potassium citrate is very well tolerated. Some people may experience temporary side effects like upset stomach, nausea, vomiting, diarrhea, and excess wind.

Is potassium citrate safe to take every day?

You can take potassium citrate every day to cover any shortfall in dietary potassium, or for as long as your symptoms persist.

High blood pressure doesn’t always cause obvious symptoms and can go unnoticed for years. Fortunately there are many natural ways to support healthy blood pressure, including regular exercise, relaxation, and eating a diverse plant-filled diet. Potassium plays a central role in regulating your blood pressure and a potassium citrate supplement offers a simple way to make up for any dietary shortfall.

You can find out more about our 100% pure Potassium Citrate and stock up from our online store today.

You may also like to read:

Unlocking the Health Benefits of Potassium Citrate

The Role and Health Benefits of Magnesium Glycinate

Arthritis and Inflammation: Which Vitamins Can Actually Help?

The Evidence

1. Department of Health and Social Care, 2025. Great Britain nutrition and health claims (NHC) register [online] Available at https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register [Accessed 12 Sept 2025].

2. Weaver C. M. 2013. Potassium and health. Advances in Nutrition 4(3), 368S–77S. https://doi.org/10.3945/an.112.003533 

3. NHS, 2023. Blood pressure test. Available at https://www.nhs.uk/tests-and-treatments/blood-pressure-test/ [Accessed 12 Sept 2025].

4. British Heart Foundation, 2023. High blood pressure – causes and symptoms. Available at https://www.bhf.org.uk/informationsupport/risk-factors/high-blood-pressure# [Accessed 12 Sept 2025].

5. Hegde, S. M., & Solomon, S. D. 2015. Influence of Physical Activity on Hypertension and Cardiac Structure and Function. Current Hypertension Reports, 17(10), 77. https://doi.org/10.1007/s11906-015-0588-3 

6. Scientific Advisory Committee on Nutrition, 2017. SACN statement on potassium-based sodium replacers: assessment of the benefits of increased potassium intakes to health. Available at https://assets.publishing.service.gov.uk/media/5a755997e5274a59fa717771/SACN_-_Potassium-based_sodium_replacers.pdf [Accessed 12 Sept 2025].

7. Gordan, R., Gwathmey, J. K., & Xie, L. H. 2015. Autonomic and endocrine control of cardiovascular function. World Journal of Cardiology, 7(4), 204–214. https://doi.org/10.4330/wjc.v7.i4.204 

Why nutrient support matters for fertility

The idea that a balanced diet provides all the nutrients we need at every life stage no longer holds true. Intensive farming practices, longer food miles, and environmental pollutants have reshaped the nutrient quality of our diets. Add in the fact that stress and illness can increase your need for certain nutrients, and you start to see why supplements have their place.

Using nutritional supplements to support fertility isn’t a replacement for eating well. It’s a way of sourcing optimum levels of key nutrients for reproductive health that can be hard to achieve through foods alone - especially when you have a busy, active lifestyle. 

5 key nutrients for female fertility

Let’s start with our top 5 nutrients to support female fertility.

First up is magnesium, an essential co-factor for many different enzymes involved in hormone regulation and reproductive processes [1]. 
Cheap forms of magnesium like magnesium oxide are poorly absorbed and prone to causing digestive side effects, which is why it’s important to opt for chelated magnesium instead. You can read more about the benefits of this in What is Chelated Magnesium?

Secondly, we’ve got Vitamin D aka “the sunshine vitamin”. Manufactured in the skin via the action of UVB sunlight, people in the UK and other northern countries commonly have low vitamin D levels. When it comes to fertility, epidemiological data and animal studies show that vitamin D3 plays a central role in supporting ovarian function and maintaining ovarian reserve [2]. 

Omega-3 fats ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) can support fertility by enhancing egg quality and embryo implantation and influencing the synthesis of anti-inflammatory prostaglandins [3]. 

Most omega-3 supplements on the market are derived from fish oil extracted from fish harvested in polluted oceans. To avoid such concerns, we use omega-3 from marine algae, sustainably grown in a controlled environment free from oceanic contamination and pollution.

Zinc is a trace mineral with a major role in male and female fertility. It influences hormone production and works with selenium to protect the oocyte (immature egg) against inflammation and oxidative damage [1].

Like magnesium, zinc comes in different forms. We prefer Zinc Picolinate as it has a higher rate of absorption compared to other forms of zinc [4].

Folate/folic acid is probably the most well-known fertility vitamin. Also known as vitamin B9, folate contributes to normal DNA replication, protein synthesis, and the development of the nervous system [5]. 

During conception and pregnancy, folate helps prevent maternal anaemia and peripheral neuropathy, and neural tube defects like spina bifida in the developing foetus [6]. 

It's recommended to start taking folate every day for 3 months before actively trying to conceive, and to continue throughout the first trimester when a baby’s brain and spinal cord are developing.

Our Folic Acid supplement provides 400mcg of methylfolate, which is the recommended dose to support healthy foetal development and maternal health.

Is folic acid the same as folate?

There’s an important difference between folic acid and folate. Most folic acid supplements contain synthetic folic acid which your body has to convert to methylfolate before it can be used. 

Many people carry a genetic variation that affects the enzyme performing this conversion. As a result, they’re slower at converting folic acid to methylfolate, which means much of their folic acid supplement remains unusable.

Swapping folic acid for a methylfolate supplement side steps this issue. Unlike folic acid, methylfolate is ready to use and can cross cell membranes and the blood-brain barrier, making it a more effective option.

Testosterone support for male fertility

If you are planning to start a family or are experiencing difficulties conceiving, it’s important to support both partners health. When it comes to male fertility, specific nutrients are needed for healthy sperm development, sperm motility, and testosterone production.

Testosterone is the male sex hormone that influences mood, libido, and sperm production [7]. Levels decline by approximately 1% a year from age 40, which can contribute to lower energy and a drop in sexual drive. 

To support testosterone levels and provide key nutrients for male fertility, our Testosterone Complex includes:

 - Nettle root: nettle root competitively displaces testosterone from sex hormone-binding globulin (SHBG) to keep it in free circulation [8].

 - Zinc: found in sperm and seminal fluid (which contains more zinc than any other bodily fluid [9]), zinc contributes to normal DNA synthesis, normal fertility and reproduction, and the maintenance of normal blood testosterone levels [5].

 - Selenium: this antioxidant mineral contributes to normal sperm formation [5].

- Ashwagandha: shown to increase testosterone concentrations in men [10], ashwagandha has a long history of traditional medicine for supporting energy, vitality, and resilience to stress [11].

 - Maca: another botanical highly valued in traditional medicine, maca root is known to support male fertility by enhancing libido, stamina, and sperm count [12].

 - L-Arginine: this amino acid plays a key role in sperm formation and quality and is essential for the synthesis of nitric oxide (NO), a vasodilator that supports healthy blood flow to the penis [13].

Used in combination, these herbs and nutrients offer comprehensive support for testosterone levels and male fertility.

FAQs

What are the best natural supplements for fertility?

It takes two to make a baby so it’s important to for both partners to consider their nutrition and supplement needs when planning for a baby. Key vitamins and minerals to support fertility include magnesium, zinc, vitamin D3, omega-3, selenium, and folate. 

When should I start taking fertility supplements?

It’s a good idea for both partners to start taking fertility nutrients 3 months before actively trying to conceive. This allows time for your body to build up optimum levels of vitamins and minerals like folate and zinc that are needed for healthy conception and normal foetal development.

Can testosterone boosters help with fertility?

Natural nutrients like the nettle root, zinc, selenium, maca, and l-arginine in our Testosterone Complex can help maintain normal testosterone levels, enhance libido, and contribute towards normal sperm formation, which may help with fertility.

Preparing to start a family is one of the most exciting times in life. Optimising your own health is a vital first step on the journey to pregnancy and we hope this guide helps you choose the right products for you and your partner. 

Remember to take our free quiz to discover your ideal supplements and meal plan and shop for your fertility favourites in our online store.

You may also like to read:

Key Nutrients for Neurodiversity

8 Ingredients to Avoid in Your Supplements

Natural Support for Thyroid Health

The Evidence

1. Kapper, C., Oppelt, P., Ganhör, C., Gyunesh, A.A., Arbeithuber, B., Stelzl, P., Rezk-Füreder, M. 2024. Minerals and the Menstrual Cycle: Impacts on Ovulation and Endometrial Health. Nutrients. Mar 29;16(7):1008. doi:10.3390/nu16071008  

2.  Grzesiak M. 2020. Vitamin D3 action within the ovary - an updated review. Physiology Research Jul 16;69(3):371-378. doi: 10.33549/physiolres.934266. Epub May 29. PMID: 32469224; PMCID: PMC8648308.

3. Trop-Steinberg, S., Gal, M., Azar, Y., Kilav-Levin, R., Heifetz, E.M. 2024. Effect of omega-3 supplements or diets on fertility in women: A meta-analysis. Heliyon. Apr 6;10(8):e29324. doi: 10.1016/j.heliyon.2024.e29324. PMID: 38628754; PMCID: PMC11019195.

4. Barrie, S.A., Wright, J.V., Pizzorno, J.E., Kutter, E., Barron, P.C. 1987. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents Actions. Jun;21(1-2):223-8.

5. Department of Health and Social Care, 2025. Great Britain nutrition and health claims (NHC) register [online] Available at https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register [Accessed 28 Aug 2025].

6. Greenberg, J. A., Bell, S. J., & Guan, Y. 2011. Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention. Reviews in Obstetrics and Gynecology, 4(2), 52. https://pmc.ncbi.nlm.nih.gov/articles/PMC3218540/

7. National Institutes of Health, 2013. Understanding How Testosterone Affects Men [online] Available at https://www.nih.gov/news-events/nih-research-matters/understanding-how-testosterone-affects-men  Accessed 29 Aug 2025].

8. Round, P., Das, S., Wu, T. S., Wähälä, K., Van Petegem, F., & Hammond, G. L. 2020. Molecular interactions between sex hormone-binding globulin and nonsteroidal ligands that enhance androgen activity. The Journal of Biological Chemistry, 295(5), 1202–1211. https://doi.org/10.1074/jbc.RA119.011051 

9. Allouche-Fitoussi, D., & Breitbart, H. 2020. The Role of Zinc in Male Fertility. International Journal of Molecular Sciences, 21(20), 7796. doi.org/10.3390/ijms21207796

10. Smith, S. J., Lopresti, A. L., M Teo, S. Y., & Fairchild, T. J. 2020. Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review. Advances in Nutrition, 12(3), 744. https://doi.org/10.1093/advances/nmaa134 

11. Lopresti, A. L., & Smith, S. J. 2021. Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials. Journal of Herbal Medicine, 28, 100434. https://doi.org/10.1016/j.hermed.2021.100434 

12. da Silva Leitão Peres, N., Cabrera Parra Bortoluzzi, L., Medeiros Marques, L. L., Formigoni, M., Fuchs, R. H. B., Droval, A. A., & Reitz Cardoso, F. A. 2020. Medicinal effects of Peruvian maca (Lepidium meyenii): a review. Food & Function, 11(1), 83–92. https://doi.org/10.1039/c9fo02732g

13. Wu, G., Meininger, C. J., McNeal, C. J., Bazer, F. W., & Rhoads, J. M. 2021. Role of L-Arginine in Nitric Oxide Synthesis and Health in Humans. Advances in Experimental Medicine and Biology, 1332, 167–187. https://doi.org/10.1007/978-3-030-74180-8_10 

We tend to think of menopause as something that happens when you reach your 50s, but perimenopause - the bit when hormones start to fluctuate and cause troublesome symptoms - begins much earlier, usually in your late 30s to early 40s. Good nutrition and the right supplements can help this transition, so we’ve rounded up the best supplements for women in perimenopause and beyond. 

Why supplements matter after 40

For many women perimenopause arrives while they’re juggling the demands of work, caring for ageing parents, and raising young children or hormonal teenagers. 

A busy schedule can mean there’s less time available to focus on nutrition and self-care. Good quality supplements provide nutritional insurance and may help manage the symptoms of perimenopause and menopause.  

Some of the nutrients to pay extra attention to as you head through midlife and beyond include magnesium, iron, vitamin D, and the B-vitamins – especially methylfolate.

What is methylfolate and why is it important for women?

Methylfolate is the active form of folate, also known as vitamin B9. Unlike synthetic folic acid which needs converting into the active form, methylfolate is ready for your body to use. 

Folate is particularly important for women during perimenopause because it contributes to [1]:

• Normal blood formation: heavy periods during perimenopause increase blood loss and may affect folate and iron levels.

• Amino acid synthesis and normal psychological function: amino acids are the building blocks of neurotransmitters like serotonin and dopamine that influence mood and mental wellbeing.

• Reduction of tiredness and fatigue: folate and other B-vitamins are used to derive energy from food.

Many women carry a genetic variant that slows down the conversion of folic acid into methylfolate. They may have low levels of folate even when they’re supplementing with folic acid, which is why it’s important to use the active form of methylfolate.

Magnesium and perimenopause: which type is best?

Magnesium supplements are popular during perimenopause, and for good reason! Magnesium supports energy metabolism, psychological wellbeing, and bone health [1], and is an essential co-factor in the synthesis of melatonin – the sleep hormone [2]. 

Magnesium glycinate is a good choice for perimenopause. It’s a chelated form that provides elemental magnesium bound to the amino acid glycine. Glycine aids magnesium absorption and has its own calming effects on the nervous system too, supporting relaxation and sleep [3]. 

Is 5HTP good for sleep?

Another good option for sleep support is 5-hydroxytryptophan, or 5-HTP for short. Your body uses 5-HTP to make serotonin, a neurotransmitter that influences mood balance, memory, and appetite. Serotonin is then further converted into melatonin, the sleep hormone. 

You can take 5-HTP as a standalone supplement or find it in our Sleep Bundle along with Magnesium Glycinate and Magnesium Taurate, for complete sleep support.

Are phytoestrogens good for perimenopause?

Oestrogen goes on a rollercoaster ride during perimenopause. Some days it’s really high, other days it’s lower than normal. These hormonal ups and downs contribute to symptoms like hot flushes, anxiety, headaches, and night sweats.

Phytoestrogens are naturally occurring plant compounds that have a similar chemical structure to human oestrogen. They can help to modulate this hormone rollercoaster by latching onto cell receptors and delivering a much weaker oestrogenic signal to the cell. 

To date, research has mainly focused on the positive effect of phytoestrogens for peri/menopausal hot flushes and sweats [2] but the benefits for heart health and bone density are under exploration.

Our Meno Complex includes natural phytoestrogens from mung bean, wild yam, hops, red clover, and dong quai, alongside:

• Milk thistle and dandelion for detoxification support.

• Maca root for optimising mental wellbeing and resilience to stress.

• Antioxidants from green tea.

• Sage to support memory, cognitive function, and temperature regulation. 

This unique blend of botanicals offers comprehensive support for perimenopause and menopause and can be used alongside other supplements like magnesium, methylfolate, and vitamin D.

Do I need extra vitamin D during perimenopause?

The answer is most likely, yes. Vitamin D helps your body absorb and utilize calcium for bone health. During perimenopause and menopause, falling levels of oestrogen cause bone tissue to be broken down faster than it is rebuilt. This is why half of all women over the age of 50 suffer a bone fracture because of osteoporosis [5]. 

Low levels of vitamin D compound this issue even more, leaving women at greater risk of fractures, osteomalacia, and osteoporosis [6]. Taking extra vitamin D during the winter months is essential and may be necessary all year round to support bone health.

Is iron helpful for low energy?

Iron plays a central role in energy metabolism and reducing tiredness and fatigue [1]. Heavy periods during perimenopause can increase iron loss and even lead to iron-deficiency anaemia. 

It’s important to have your iron levels checked before supplementing as having too much iron can be just as problematic as having too little. But if you know you need extra iron, our Iron Bisglycinate offers a chelated, gentle, non-constipating form of iron that’s easy to absorb and highly bioavailable. 

FAQs

What supplements are best for women over 40?

Some of the best nutritional supplements to support women in perimenopause and menopause include phytoestrogens, magnesium glycinate, iron bisglycinate, 5-HTP, vitamin D, and the B-vitamins – especially methylfolate.

Why is methylfolate better than folic acid for women?

Folic acid and methylfolate are both forms of folate, also known as vitamin B9. Methylfolate is the active form of folate, produced from dietary sources of tetrahydrofolate like eggs, liver, and leafy green vegetables. It is ready for your body to use without any further conversion processes.

Folic acid is the synthetic form of B9. It needs to be converted to the active form (methylfolate) in your body. Many women carry a genetic variant that slows down the conversion of folic acid into methylfolate. As a result, they can have low levels of folate even when they’re supplementing with folic acid.

Can 5-HTP help with mood and sleep during perimenopause?

Yes, 5-HTP (5-hydroxytryptophan) is a good option for supporting mood balance and sleep. 5-HTP is able to cross the blood-brain-barrier and support serotonin production. Serotonin influences mood and appetite and is further converted by the body into melatonin, the hormone that helps regulate sleep. 

What is the best multivitamin for women over 40 in the UK?

We believe the best multivitamin formula for women in perimenopause and menopause is one that:

 - Provides meaningful amounts of nutrients in their most natural and bioavailable form.

 - Is ethically sourced and responsibly produced.

 - Doesn’t contain unnecessary additives, binders, or fillers.

 - Is plastic free, palm-oil free, and fully recyclable.

Our Ethical Multivitamin hits the spot for all these requirements. With 26 vitamins, minerals, and herbs, our formula includes natural forms of nutrients like methylfolate, and vitamin C from Acerola cherry, alongside highly absorbable forms of iron, zinc, magnesium, vitamin D, vitamin K2 MK7, and more. There’s no plastic, no additives, and no palm oil, just 100% pure, clean ingredients to support your health.

Perimenopause looks different for every woman. Some women sail through it with no troublesome symptoms at all, while for others, fluctuating hormones cause fatigue, anxiety, insomnia, hot flushes, brain fog, and more. The right supplements can ease this transition and help you feel calm and energised throughout the whole process. 

Find out more about out our Ethical Multivitamin, Vegan D3, Iron Bisglycinate, Magnesium Glycinate, Methylfolate, and 5-HTP in our online store today.

You may also like to read:

Key Nutrients for Neurodiversity

Natural Support for Thyroid Health

Lion’s Mane: 6 Powerful Benefits for Your Body and Brain

The Evidence

1. Department of Health and Social Care, 2025. Great Britain nutrition and health claims (NHC) register[online] Available at https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register [Accessed 20 Aug 2025].

2. Zuraikat, F. M., Wood, R. A., Barragán, R., & St-Onge, P. 2021. Sleep and Diet: Mounting Evidence of a Cyclical Relationship. Annual Review of Nutrition, 41, 309. https://doi.org/10.1146/annurev-nutr-120420-021719 

3. Kawai, N., Sakai, N., Okuro, M., Karakawa, S., Tsuneyoshi, Y., Kawasaki, N., Takeda, T., Bannai, M., & Nishino, S. 2015. The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus. Neuropsychopharmacology, 40(6), 1405. https://doi.org/10.1038/npp.2014.326 

4. Chen, M. N., Lin, C. C., & Liu, C. F. 2015. Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review. Climacteric: The Journal of the International Menopause Society, 18(2), 260–269. https://doi.org/10.3109/13697137.2014.966241 

5. Royal Osteoporosis Society, n.d. Royal Osteoporosis Society. Available at https://theros.org.uk/  [Accessed 22 Aug 2025].

6. Martinis, M. D., Allegra, A., Sirufo, M. M., Tonacci, A., Pioggia, G., Raggiunti, M., Ginaldi, L., & Gangemi, S. 2021. Vitamin D Deficiency, Osteoporosis and Effect on Autoimmune Diseases and Hematopoiesis: A Review. International Journal of Molecular Sciences, 22(16), 8855. https://doi.org/10.3390/ijms22168855 

It’s a minefield, we know. So, we’ve put together this handy guide on how to read a supplement label to get you up to speed on the label lingo.

Start with the ingredients 

First, look at the ingredients list. Here you can check out the form of each vitamin and mineral. For example, does your calcium supplement contain highly bioavailable calcium citrate, or poorly absorbed calcium carbonate? It’s worth reading so you know what you’re taking.

You’ll also see everything that isn’t an active ingredient – i.e. any binders, fillers, or other synthetic additives. Here at Ethical Nutrition we don’t use any synthetic ingredients in our products. The only thing you’ll find listed beside the active ingredient is a tiny amount of organic, gluten-free rice concentrate – or nothing at all.

Next, look at how much of the active ingredient is in the product. Vitamins, minerals, herbs, and other nutrients are measured in grams, milligrams, or micrograms. Some vitamins and minerals are also shown as a percentage of your Nutrient Reference Value or NRV.

What’s the difference between RDA, NRV, and RNI?

NRV, RDA, RNI – what do they all mean?

• Recommended Dietary Allowance (RDA): RDA levels were first established in 1943 by the US Food and Nutrition Board. They were judged to be the amount of essential vitamins and minerals healthy people need to get from their food [1].

• Nutrient Reference Values (NRV) are a newer form of measurement that has largely replaced the RDAs in the UK and Europe. NRVs are set for 13 vitamins and 14 minerals. They’re guidelines about the amount of vitamins and minerals that should be consumed on a daily basis to maintain a healthy adult [2].
  
  For example, a vitamin C label may say “vitamin C 80mg / 100% NRV” because 80mg is the amount a healthy adult requires to prevent deficiency. Different countries use different criteria to establish NRVs which is why the amounts can vary.

• Reference Nutrient Intake (RNI) levels are part of a set of Dietary Reference Values (DRVs) that also include Estimated Average Requirements (EARs), Lower Reference Nutrient Intake (LRNI), and Safe Intake (SI) levels.
  DRVs estimate the energy and nutrient requirements of different groups of healthy people in the UK population. There are separate DRVs for males and females, children, adults, older people, and for pregnancy and breastfeeding. RNIs are an estimate of the amount of each vitamin and mineral that is likely to prevent deficiency in 97.5% of each category.

An important point about RDAs, NRVs, and RNIs is that they’re based on keeping already healthy people, healthy. However, people use supplements to make up for gaps in their diet, address deficiencies, and meet individual increased needs for specific nutrients. This is why many supplements provide levels of nutrients that go above and beyond the NRV and RNI.

Micrograms vs Milligrams

It’s easy to get these two measurements mixed up (it’s all the M’s and G’s) but there’s a significant difference between them.

A microgram is 1000th of a milligram: 1000mcg = 1mg.

A milligram is 1000th of a gram – 1000mg = 1g.

Mcg, µg, ug… What’s the Difference?

Just to make matters even more confusing, there are 3 different symbols for microgram.

The official symbol used in the International System of Units [3] is the Greek letter  “µ”. You may also see it written as “mcg” or, less commonly, “ug”. They all mean the same thing – microgram.

What are International Units?

International Units (“IU” or “iu”) represents the activity or potency of a vitamin, rather than its weight. It is the amount of a substance that has a biological effect. You will most commonly see it as a measurement for vitamins A, E, and D.  Sometimes the iu is listed alongside the weight, for example 25µg/1000iu of vitamin D. 

FAQs

What is the difference between mcg and µg?

There is no difference between mcg and µg. Both represent how much something weighs in micrograms.

How many micrograms are in a milligram?

There are 1000 micrograms in a milligram.

What does NRV mean on a supplement label?

NRV stands for Nutrient Reference Value. There are NRVs given for 13 vitamins and 14 minerals, and these have largely replaced RDAs (Recommended Dietary Allowance) in the UK and Europe. An NRV is the amount of a vitamin or mineral that a healthy adult needs to consume every day to maintain their health.

Is mcg the same as ug?

Yes, mcg, ug, and µg all stand for microgram.

How do I know if a supplement dose is too high?

We strongly advise you to follow the recommended dosages for each supplement. Our dosage guidance is based upon the safe upper levels for vitamins and minerals guidance issued by the Expert Group on Vitamins and Minerals [4], so you can be confident that the recommendations are safe for your health.

Remember that it’s important to consult your GP or healthcare practitioner before taking supplements alongside prescription medications to ensure there are no contraindications.

What does 200µg mean in mg?

In milligrams, 200µg equates to 0.2mg.  

One milligram is the same as 1000 micrograms.

We hope this guide helps you better understand the often-confusing world of supplement labels. Get in touch if you have any questions and remember to take our free quiz to find the right supplements and meal plan for you – all in less than one minute!

You may also enjoy reading:

How to boost Magnesium Absorption

Best Vitamins for Vegans

8 Ingredients to Avoid In Your Supplements

The Evidence

1. National Research Council, 1989. (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Recommended Dietary Allowances: 10th Ed. Washington (DC): National Academies Press (US); 1989. 2, Definition and Applications. Available from: https://www.ncbi.nlm.nih.gov/books/NBK234926/ [Accessed 15 Aug 2025].

2. Department of Health, 2017. Technical guidance on nutrition labelling. [online] Available at https://assets.publishing.service.gov.uk/media/5a8010d8e5274a2e87db7a62/Nutrition_Technical_Guidance.pdf [Accessed 15 Aug 2025].

3. Britannica, n.d. International System of Units. [online] Available at https://www.britannica.com/science/International-System-of-Units [Accessed 15 Aug 2025].

4. Department of Health and Social Care, 2024. Nutrition Legislation Information Sheet [online] Available at https://www.gov.uk/government/publications/nutrition-legislation-information-sources/nutrition-legislation-information-sheet--2#food-supplements [Accessed 18 Aug 2025].

Vitamin C supplements are all the same – aren’t they? Unfortunately it’s not that simple. When it comes to choosing a vitamin C supplement you want one that’s well absorbed, gentle on your stomach, and packed with natural, nutritional co-factors. Synthetic vitamin C can only go so far, which is why we choose to use naturally sourced vitamin C from Acerola cherry. Read on to find out why we do this and discover the many benefits for your health.

What does vitamin C do?

Vitamin C is an essential nutrient that contributes to the normal functioning of [1]:

• Energy-yielding metabolism and the reduction of tiredness and fatigue.

• Collagen production for healthy bones, skin, gums, and other connective tissues.

• Your immune system: both day-to-day immune function and immune health during and after intense physical exercise.

• Psychological health and mental wellbeing.

• Your nervous system.

• Antioxidant protection from oxidative stress.

• Iron absorption.

Why take a vitamin C supplement?

What do humans and guinea pigs have in common (apart from a shared love of carrots)? 

Neither one of us can make our own vitamin C! 

Humans (and guinea pigs) lack the enzyme L-gulono-γ-lactone oxidase that catalyses the final step in vitamin C synthesis [2]. Because of this, we need to make sure we have a steady and plentiful of vitamin C from our diet. And because vitamin C is water soluble and not stored in the body, we need to maintain a healthy intake every day.

Vitamin C is found in a wide range of fruits and vegetables including broccoli, citrus fruits, bell peppers, parsley, cauliflower, strawberries, and kiwi fruit. However, it is easily lost during long storage periods and is damaged by bright light, freezing, and high temperature cooking.

Add in the fact that our vitamin C requirements increase when we’re ill and stressed [3], and you see why supplementation is so important. 

Natural vs Synthetic Vitamin C

If you look at natural source vitamin C and synthetic ascorbic acid vitamin C under a microscope you might not be able to tell one from the other.

The real difference lies in where they come from. Synthetic vitamin C is isolated and chemically extracted from corn which may be genetically modified (GM), while natural source vitamin C is found in fruits, like Acerola cherry.

What are the benefits of natural Vitamin C?

Wholefood sources of nutrients come bound with their natural co-factors so you get more than just the vitamin on its own.

When you take natural vitamin C, you’re not taking a chemically isolated compound, you’re getting all the benefits of this essential nutrient – energy, immune support, skin health, enhanced iron absorption – alongside naturally present co-factors like bioflavonoids and carotenoids that have health properties of their own. 

Vitamin C from Acerola cherry – why this is a superior natural source

Also known as Barbados cherry or West Indian cherry, Acerola fruit (Malpighia emarginata DC.) is native to the Caribbean and Central and South America. The small red cherry-like fruits are one of the richest sources of ascorbic acid in the world [4] and also contain high amounts of carotenoids, bioflavonoids, and anthocyanins that act as co-factors for vitamin C.

This powerful combination of vitamin C plus natural co-factors make Acerola the perfect choice for our natural Vitamin C supplement.

FAQs

What does vitamin C do for your body?

Vitamin C contributes to normal collagen production, energy metabolism, iron absorption, immune health, psychological health, and nervous system function. It’s also an antioxidant that protects cells from oxidative damage and inflammation.

What is synthetic vitamin C?

Synthetic ascorbic acid is used in the majority of vitamin C supplements today. It is isolated and chemically extracted from corn, which can be Genetically Modified (GM).

Is vitamin C from acerola cherry better?

Vitamin C from Acerola cherry has several advantages over synthetic vitamin C. It is not chemically extracted, organic Acerola cherries are not genetically modified (GM), and the vitamin C naturally occurs alongside important co-factor nutrients like bioflavonoids, carotenoids, and anthocyanins, which have additional health benefits.

How is natural Vitamin C different?

Natural Vitamin C is different from synthetic vitamin C because it comes from a wholefood source like Acerola cherry. It is naturally packaged up alongside other co-factor nutrients which can enhance vitamin C activity.

We hope you agree that Acerola cherry vitamin C is the superior choice for your health. No GM corn, no chemical extraction, just pure 100% natural vitamin C goodness. You can find out more about our natural Vitamin C and shop for supplies in our online store today.

You may also enjoy reading:

8 Ingredients to Avoid In Your Supplements

Probiotic Supplements: Exploring Their Benefits and Impact on Well-Being

Arthritis and Inflammation: Which Vitamins Can Actually Help?

The Evidence

1. Department of Health and Social Care, 2025. Great Britain nutrition and health claims (NHC) register[online] Available at https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register [Accessed 18 Aug 2025].

2. Drouin, G., Godin, R., & Pagé, B. 2011. The Genetics of Vitamin C Loss in Vertebrates. Current Genomics, 12(5), 371. https://doi.org/10.2174/138920211796429736

3. Marik, P. E. 2020. Vitamin C: An essential “stress hormone” during sepsis. Journal of Thoracic Disease, 12(Suppl 1), S84. https://doi.org/10.21037/jtd.2019.12.64 

4. Prakash, A., & Baskaran, R. 2018. Acerola, an untapped functional superfruit: A review on latest frontiers. Journal of Food Science and Technology, 55(9), 3373. https://doi.org/10.1007/s13197-018-3309-5 

What is iron bisglycinate?

Iron bisglycinate is a chelated form of iron, made from iron bound to two molecules of the amino acid glycine. 

Minerals need to be bonded to a carrier substance so we can ingest them as supplements. Glycine is a good choice as a carrier molecule because your body recognises it easily and absorbs the attached iron. 

Iron bisglycinate has been shown to have higher bioavailability and absorption compared to iron salts like ferrous sulphate and ferrous fumarate and is less likely to leave you with a metallic taste or cause bloating, nausea, or constipation [1].

What does iron do?

Iron plays a central role in energy production, immunity, detoxification, and cognitive health:

Energy production: iron is used by enzymes and electron transport chains in mitochondrial energy production [2]. Iron deficiency impairs energy metabolism, causing fatigue and tiredness.

Oxygen transport: iron is used to build haemoglobin, a protein in red blood cells that carries oxygen around the body, and myoglobin, an oxygen-binding protein in muscle tissue [3].

Immune health: immune cells depend on iron for normal growth, differentiation, and activity [4]. 

Detoxification: the cytochrome P450 family of enzymes that metabolise various drugs, hormones, and toxins in the liver depend on iron availability to function properly.

Cognitive health: iron influences the synthesis and signaling of neurotransmitters such as dopamine, noradrenaline, and adrenaline. It’s also needed for healthy nerve myelination and energy metabolism in the brain [5].

Normal cell division: iron-dependent enzymes play an essential role in cell metabolism and DNA synthesis.

What are the symptoms of iron deficiency?

A short-term fall in iron levels doesn’t always cause any obvious symptoms because your body uses up the iron stores in your liver, muscles, spleen, and bone marrow. Long term iron deficiency can lead to iron-deficiency anaemia. Commons signs include [6]:

• Fatigue and low energy

• Breathlessness

• Headaches

• Looking pale

• Heart palpitations

More unusual symptoms may include [6]:

• Tinnitus

• Hair loss

• A sore tongue and ulcers at the corner of the mouth

• A craving to eat non-food items like paper or coal

• Sunken nails that look like a spoon

What are the benefits of iron bisglycinate?

The advantage of iron bisglycinate is that it’s gentle on your digestion, non-constipating, and very well absorbed compared to other forms of iron. 

This makes it a good choice for people who are:

• Pregnant and/or breastfeeding. 

• Vegan or vegetarian and/or have a diet that’s low in iron. Plant sources of iron (called non-haem iron) are not as bioavailable as the haem iron found in animal products. 

• Managing iron deficiency anaemia.

• Managing heavy periods or a health condition like ulcerative colitis that may cause frequent blood loss.

• Taking medication that impairs iron absorption.

What’s the difference between iron bisglycinate and ferrous sulphate?

*Researchers examining the prevention of iron deficiency in pregnancy found that 25mg of iron bisglycinate was as effective as 50mg ferrous sulphate in preventing iron deficiency and caused far fewer side effects [7].

Does iron bisglycinate cause constipation?

Iron bisglycinate is known as a gentle, non-constipating form of iron. It’s a good choice during pregnancy and for those with a sensitive digestion because it’s so well tolerated and less likely to cause constipation compared to ferrous sulphate or fumarate [1].

How much iron should I take?

The amount of iron you need from a supplement depends on your age, sex, and current dietary intake. 

Our Iron Bisglycinate provides 20mg of elemental iron, a clinically relevant dose to support energy levels, normal immune function, and cognitive health. 

How can I improve my iron absorption?

Once you’ve bought your iron supplement, you want to get the most from it so try these tips for maximising iron absorption.

It’s a good idea to take your iron with either a glass of water or natural fruit juice (the vitamin C in fruit enhances iron absorption). Don’t take it with black, green, or white tea, as tea contains tannins that can interfere with iron uptake. 

Other potential absorption inhibitors include dairy products and foods rich in phytates, such as beans, pulses, and wholegrains [8]. Enjoy these foods a couple of hours before or after taking your iron supplement.

FAQs

What is iron bisglycinate?

Iron bisglycinate is a chelated form of iron made from iron bound to two molecules of the amino acid glycine. It is gentle on the stomach, non-constipating, and well tolerated during pregnancy and by people with a sensitive digestion. 

What are the benefits of iron bisglycinate?

Iron bisglycinate is a highly bioavailable form of iron that can be used to support normal iron levels. Iron plays a central role in energy metabolism, normal immune function, oxygen transport, detoxification, and cognitive health.

What symptoms can iron deficiency cause?

Common symptoms of iron deficiency are fatigue and tiredness, breathlessness, pale skin, headaches, and heart palpitations.

What is the difference between iron bisglycinate and ferrous sulfate?

Ferrous sulphate is a type of iron salt whereas iron bisglycinate is a chelated form of iron. Iron bisglycinate is better absorbed and less likely to cause constipation, nausea, and gastrointestinal discomfort compared to ferrous sulphate. 

Is iron bisglycinate chelated?

Yes, iron bisglycinate is a chelated form of iron made from elemental iron bound to glycine.

We hope this has explained the many advantages of iron bisglycinate over other forms of iron. We think it’s the superior choice and hope you do too!

If you have any questions about Iron Bisglycinate or any of our other mineral products, do get in touch. Discover our full range of chelated minerals and shop for Iron Bisglycinate in our online store today.

You might also enjoy reading

How to Boost Magnesium Absorption

Natural Support for Thyroid Health

Best Vitamins for Vegans 

References

1. Bumrungpert, A., Pavadhgul, P., Piromsawasdi, T., & Mozafari, M. R. 2022. Efficacy and Safety of Ferrous Bisglycinate and Folinic Acid in the Control of Iron Deficiency in Pregnant Women: A Randomized, Controlled Trial. Nutrients, 14(3), 452. https://doi.org/10.3390/nu14030452 

2. Kim, S. L., Shin, S., & Yang, S. J. 2022. Iron Homeostasis and Energy Metabolism in Obesity. Clinical Nutrition Research, 11(4), 316–330. https://doi.org/10.7762/cnr.2022.11.4.316 

3. National Institutes of Health, 2023. Iron. [online] Available at https://ods.od.nih.gov/factsheets/Iron-Consumer/ [Accessed 11 Aug 2025].

4. Haschka, D., Hoffmann, A., & Weiss, G. 2021. Iron in immune cell function and host defense. Seminars in Cell & Developmental Biology, 115, 27-36. https://doi.org/10.1016/j.semcdb.2020.12.005 

5. Hare, D. J., Ayton, S., Bush, A. I., & Lei, P. 2013. A delicate balance: Iron metabolism and diseases of the brain. Frontiers in Aging Neuroscience, 5, 54825. https://doi.org/10.3389/fnagi.2013.00034 

6. NHS, 2024. Iron deficiency anaemia. [online] Available at https://www.nhs.uk/conditions/iron-deficiency-anaemia/ [Accessed 11 Aug 2025].

7. Milman, N., Jønsson, L., Dyre, P., Pedersen, P.L., Larsen, L.G. 2014. Ferrous bisglycinate 25 mg iron is as effective as ferrous sulfate 50 mg iron in the prophylaxis of iron deficiency and anemia during pregnancy in a randomized trial. Journal of Perinatal Medicine 42(2):197-206. doi: 10.1515/jpm-2013-0153. PMID: 24152889 

8. Petroski, W., & Minich, D. M. 2020. Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients, 12(10), 2929. https://doi.org/10.3390/nu12102929 

What does zinc do?

Zinc is an important trace mineral, so-called because there’s only a trace amount of it in the body. But don’t let quantity fool you; that tiny amount of zinc is incredibly hardworking.

Zinc and fertility

Both male and female fertility depend on optimum amounts of zinc. 

In men, zinc supports:

• Sperm formation.

• Sperm motility [1].

• Antioxidant protection of sperm.

• Capacitation – the set of processes that allow sperm to penetrate and fertilize an egg [1].

• Healthy prostate tissue.

In women, zinc supports every stage of fertility, from egg maturation in the ovary, to fertilization, foetal development, and a healthy pregnancy [2].

Zinc and your immune system

The human immune system is a complex network of immune cells, inflammatory chemicals, and a host of other biomarkers. 

Zinc is integral to this network as it influences [3]:

• Immune cell development.

• A balanced immune response (neither overactive nor underactive).

• The ability of immune cells to identify and destroy pathogens.

• A balanced inflammatory response (not too much, not too little).

• Antioxidant protection against inflammatory damage.

Zinc deficiency has been shown to adversely affect the immune response to harmful microbes and favour the development of allergies and autoimmune conditions [3].

Zinc and your hair, skin, and nails

Hair, skin, and nails all contain large amounts of collagen, the main protein in our structural tissues. Zinc is needed for collagen formation, and for the cell division and growth processes that build strong healthy nails, skin cells, and hair follicles. 

If oily skin and acne are a problem, zinc could be the answer. It helps regulate the amount of sebum produced by oil glands in the skin [4].

Zinc and mental health

There are receptors for zinc throughout the brain and central nervous system to support:

• Brain cell signalling.

• Antioxidant protection to brain cells.

• Modulation of neurotransmitters like serotonin and dopamine, our happiness and reward hormones.

Some of the antidepressant effects of zinc are thought to be linked to higher levels of brain-derived neurotropic factor (BDNF) in parts of the brain associated with emotions [5]. In these areas BDNF regulates brain chemicals associated with mood disorders. 

Zinc and eye health

Eye tissue contains a lot of zinc, especially in the retina. This section at the back of the eye converts the images we see into electrical signals to be sent to the brain. 

As an antioxidant, zinc helps protect delicate eye tissues from the harmful effects of UV light [6]. Low levels of zinc can affect night vision and may lead to the development of chronic eye diseases [6]. 

Zinc and healthy metabolism

Zinc is one of several nutrients that help us metabolise proteins, carbohydrates, and fats. These macronutrients need to be broken down into smaller and smaller molecules so we can utilise their components and produce energy for survival.

What are the signs of zinc deficiency?

Signs of zinc deficiency vary according to age. In infants and children, look out for:

• Diarrhea.

• Hair loss.

• Poor growth.

• Frequent infections.

In adults, be aware of:

• Frequent infections.

• Poor wound healing.

• Loss of sense of taste and/or smell.

• Fertility problems.

• Changes in cognitive function and mental health.

• Loss of appetite.

• Hair loss.

• Diarrhoea.

• Vision problems.

• Unexplained weight loss.

Certain groups of people have an increased risk of zinc deficiency. They include:

• Vegetarians and vegans (especially if they are relying on ultra processed foods).

• People with inflammatory gut conditions that affect nutrient absorption.

• Alcoholics.

• Those taking medications that either affect zinc absorption in the small intestine or block zinc uptake into cells.

What is zinc picolinate good for?

Zinc picolinate is a good choice for:

• Supporting fertility and reproductive health

• Anyone at risk of zinc deficiency

• Those looking to optimise their immune health

• People who are concerned about chronic eye problems and/or age-related macular degeneration

• Those seeking support for anxiety and/or depression

• People taking medications that interfere with zinc absorption or utilisation

• General hair, skin, and nail support

What’s the difference between zinc picolinate and regular zinc?

Like all minerals, zinc comes in different forms for supplementation. Zinc picolinate is made from elemental zinc bound to picolinic acid, a naturally occurring derivative of the amino acid tryptophan. It has an excellent rate of absorption compared to some other types of zinc. 

Zinc picolinate is an oral zinc supplement whereas other forms of zinc are used in skin creams, hair products, and medications.

How much zinc should I take?

Zinc requirements vary according to age and nutritional need. Our zinc picolinate supplement provides 25mg of elemental zinc per dose to support optimum zinc levels.

Are there any side effects or contraindications for zinc picolinate?

When taken as directed zinc is well tolerated. Always take zinc with food and not on an empty stomach.

Excessive levels of zinc can cause nausea, vomiting, dizziness, headaches, and loss of appetite [7]. Higher intakes (50mg+) can, over time, lead to copper deficiency and magnesium imbalance [7].

Zinc supplements can interact with certain medications including some antibiotics and diuretics [7]. For this reason we recommend you speak with your healthcare practitioner before taking zinc alongside any prescription medication.  

How to choose a zinc supplement

If you’re considering a zinc supplement, look for:

• A trustworthy brand that’s upfront about how they source their products and ensure an ethical supply chain.

• Additives: steer clear of supplements filled with unnecessary additives and bulking agents. 

• The type and amount of zinc: read the label carefully to check what type of zinc it is, and how much elemental zinc is in the product. Some brands only state the total weight of the zinc and its carrier molecule which makes it hard to know how much usable zinc is in each capsule.

Here at Ethical Nutrition we use the finest vegan ingredients and planet-friendly packaging. You can be confident in the knowledge that our product is 100% zinc picolinate with no unnecessary binders, fillers, or other additives. Start your journey to better health today with our zinc picolinate capsules.  

You might also enjoy reading:

Top 4 Supplements for Anxiety

Magnesium with Malate: The Benefits of This Savvy Supplement

Understanding Methylation: What Is It and Why Is It Important? 

References

1. Allouche-Fitoussi, D., & Breitbart, H. 2020. The Role of Zinc in Male Fertility. International Journal of Molecular Sciences, 21(20), 7796. doi.org/10.3390/ijms21207796

2. Garner, T. B., Hester, J. M., Carothers, A., & Diaz, F. J. 2021. Role of zinc in female reproduction. Biology of Reproduction, 104(5), 976–994. doi.org/10.1093/biolre/ioab023

3. Wessels, I., Maywald, M., & Rink, L. 2017. Zinc as a Gatekeeper of Immune Function. Nutrients, 9(12), 1286. doi.org/10.3390/nu9121286

4. Liska, D., Quinn, S., Lukaczer, D., Jones, D. S., Lerman, R. H. 2004. Clinical Nutrition – A Functional Approach. The Institute for Functional Medicine, Washington.

5. Mlyniec, K. 2021. Interaction between Zinc, GPR39, BDNF and Neuropeptides in Depression. Current Neuropharmacology. 19(11) doi.org/10.2174/1570159X19666210225153404

6. Grahn, B. H., Paterson, P. G., Gottschall-Pass, K. T., & Zhang, Z. 2001. Zinc and the eye. Journal of the American College of Nutrition, 20(2 Suppl), 106–118. doi.org/10.1080/07315724.2001.10719022

7. National Institutes of Health, n.d. Zinc [online] Available at [Accessed 11 Nov. 2024].

What is magnesium malate? 

Magnesium malate is a combination of magnesium and malic acid, a substance that can be found in apples, oranges, and other fruits. The malic acid ensures the magnesium is more easily absorbed by the body and has its own health benefits. 

Magnesium Malate vs Citrate 

Magnesium citrate and magnesium malate are similar forms of magnesium, as they are both bound with acids (malic acid and citric acid) found in fruits, but have slightly different uses. While you can take either as a supplement, magnesium citrate is largely marketed and used for its laxative effects. 

Magnesium Malate Benefits 

The benefits of magnesium malate include: 

Anti-inflammatory - Magnesium is an anti-inflammatory, which means it helps reduce inflammation throughout the body. Chronic inflammation is linked to all of our biggest killers, from heart disease to cancer. The more we can do to reduce long-term inflammation in the body, the healthier we can be and feel.

Fights depression and boosts mood - Magnesium has been used to reduce the symptoms of depression since the 1920s, and studies have linked low levels of magnesium with a higher risk of mental health problems. More recent studies have had remarkable results; one study found that adults taking 450mg of magnesium daily for 12 weeks found magnesium was as effective as antidepressants. 

Improves exercise - Magnesium is essential for healthy muscle function, oxygen absorption, electrolyte balance, and energy production, all of which are critical for optimal performance. Studies have shown that magnesium reduces recovery time and lactate build-up and helps improve performance. 

Improves blood sugar regulation - Magnesium helps the body regulate blood sugar and increases insulin sensitivity, which is essential for those approaching or who have diabetes. It has even been proven to help regulate blood sugar in children with type 1 diabetes. 

Reduces chronic pain from fibromyalgia - Studies have found that those suffering from fibromyalgia are often deficient in magnesium, and that boosting their magnesium intake (to around 300mg - 500mg daily) helped reduce pain. 

Improves sleep - Magnesium is essential for high-quality sleep, as it helps produce melatonin. Taking magnesium malate for sleep can help you fall asleep sooner and lengthen your periods of deep sleep. 

Headaches and migraines - Magnesium malate has been seen to help reduce occurrences of headaches and migraines. A study found that adults who took 1g of magnesium when they felt the start of a migraine attack found relief much faster than any other common medication. 

Improves digestive health - Magnesium malate promotes healthy bowel movements because it draws more water into the digestive system, which helps move the food through the digestive tract. It also acts as a natural antacid, which helps to reduce stomach aches and heartburn. 

Aids muscular function - Magnesium is critical for good muscle and nerve function, and that includes your heart. Magnesium helps to regulate your heartbeat, and so those deficient in magnesium are likely to experience irregular heartbeats and palpitations.

Similarly, supplementation with magnesium has been seen to help reduce premenstrual cramps and other symptoms of PMS.

Reduces blood pressure - Studies have found that magnesium can assist in lowering high blood pressure and early research suggests that it can help balance good and bad cholesterol levels. 

Protects against bone loss - Around 50% of your body’s magnesium is found in your bones and a magnesium deficiency is associated with brittle bones (also known as osteoporosis). One study found that those deficient in magnesium experienced three times more fractures than those with sufficient levels of magnesium in the blood.

Why does the body need magnesium malate? 

The body doesn’t “need” magnesium malate specifically, but it does need a sufficient supply of magnesium to work optimally so you can reap the benefits we discussed above. The difficulty with relying on getting magnesium through food alone is that it’s generally only available in small amounts, and that amount is dwindling with over-farming. The world’s topsoil is being depleted of essential nutrients, which leaves our food deficient. 

Since some forms of magnesium aren’t easily absorbed by the body, taking magnesium with malate not only gives your body all the magnesium it needs, but it ensures it can absorb what you take, too. 

How long does it take magnesium malate supplements to work? 

You’ll start to see the benefits of magnesium malate after taking it consistently for about one week, especially if you take it at the same time of day. 

When is best to take magnesium malate? 

You don’t need to take magnesium malate at a specific time and you can take it with or without food. If you’re taking magnesium malate for sleep, try taking it with your evening meal. If you’re taking magnesium malate for chronic pain, try taking it in the morning or twice a day. 

Can you take too much magnesium malate? 

It’s very difficult to take too much magnesium since excess can be removed by the body. If too much magnesium is somehow taken at an excessive rate over time, hypermagnesemia can occur, but it is rare. In most cases, the symptoms are not severe and the body can flush out the excess magnesium on its own. 

Can I take magnesium malate with other supplements? 

Yes. Taking magnesium malate will not interfere with any other supplements you take and can even help your body because magnesium assists in so many bodily processes. 

Where to Buy Magnesium Malate UK 

There are a lot of magnesium supplements out there, but few are eco-friendly, vegan, and all-natural. Fortunately, our Magnesium Malate is all those things and we only use the highest quality ingredients for our supplements. If you’re looking for high-quality magnesium malate in the UK, find our Magnesium Malate supplement here. 

Vitamin B12 is a vitamin found in animal products, such as meat, fish, eggs, and dairy. It can be found in some vegan foods and drinks, but they are fortified, meaning the manufacturer added B12, rather than it occurring naturally. B12 also occurs in tempeh and some mushrooms but in small amounts. That means that anyone following a vegan diet needs to add B12 into their diet. 

Do I need to take vitamin B12? 

Vitamin B12 is a vitamin your body cannot create; it must be consumed through your diet. Since it’s only found in animal products, anyone who avoids animal products is more at risk of being deficient. 

Vitamin B12 helps the body create healthy red blood cells and replicate healthy DNA, so it’s critical to your short and long-term health. While the liver can store excess B12 for later, you need to maintain your B12 intake to avoid a B12 deficiency. 

If you avoid meat and dairy products, you’ll need to supplement your diet to ensure you get enough vitamin B12. If you've taken long term acid blocking medication or have a genetic mutation affecting vitamin B12 absorption you should ask your GP for a blood test and consider supplementation.

What are the symptoms of a vitamin B12 deficiency? 

Mild vitamin B12 deficiencies may show little to no noticeable symptoms, so it’s important to be proactive about your B12 intake. Symptoms of more severe B12 deficiencies include: 

• Fatigue, weakness, lightheadedness 
• Heart palpitations 
• shortness of breath 
• Pale complexion
• Constipation, diarrhoea, loss of appetite, and digestive discomfort 
• Tingling and numbness 
• Vision loss 
• Depression, anxiety, memory loss, and other unusual behavioural changes 

What’s the difference between B12 cyanocobalamin and B12 methylcobalamin? 

Once you start looking into B12 supplements, you’ll see that they contain different forms of B12; either cyanocobalamin or methylcobalamin. 

Cyanocobalamin is the most common form of B12 used in supplements, largely because it is the most cost-effective option. The body must convert cyanocobalamin into methylcobalamin, which is the active form of B12. 

up to three times more B12 cyanocobalamin when taken orally than B12 methylcobalamin, proving this effect. 

B12 with methylcobalamin and B9 with methylfolate are two of the most active forms of B vitamins and are essential for the methylation cycle in the body. This cycle is complicated and you don’t need to know how it works to understand its benefits; methylation helps your body detoxify, produce neurotransmitters, metabolise hormones, histamines, and amino acids, and protect DNA. When you give your body these “methyl” forms of these essential vitamins, it can reap these benefits more easily. 

What are the benefits of taking vitamin B12? 

How much vitamin B12 do I need each day? 

Sources vary on how much vitamin B12 adults need; while the NHS recommends that adults consume 1.5mcg of vitamin B12 a day, US sources recommend 2.4mcg a day, increasing to 2.6mcg if pregnant or 2.8mcg if breastfeeding. 

Infants up to 6 months old need 0.4mcg a day, which they can get through their milk, provided it is fortified or the person breastfeeding them is consuming enough. Babies 7-12 months require 0.5mcg, children aged 1-3 require 0.9mcg, ages 4-8 need 1.2mcg, and children older need 1.5mcg. 

Most vitamin B12 supplements and fortified foods will contain far more than the RDI to ensure the body has the opportunity to use as much as it needs, so if you’re taking a supplement, you won’t need to worry about whether or not you’re getting enough.

The good news is excess B12 that is picked up by the body can be stored in the liver for later use. As your stores increase, you’ll start to truly feel the benefits in the form of more energy.

Is vitamin B12 safe for those pregnant and breastfeeding? 

Yes, vitamin B12 supplements are safe for those pregnant and breastfeeding, and it’s crucial to supplement your diet throughout your pregnancy to ensure you and your baby get sufficient levels of vitamin B12 if you don’t regularly eat meat or dairy. 

Are there any side effects to taking vitamin B12? 

No, there are no reported side effects, even at abnormally high doses - the body can flush unneeded B12 out of its system. That said, always stick to the dosage recommended on the packaging or by your doctor. 

How do I take vitamin B12? 

Taking our vitamin B12 supplement is incredibly simple! Simply take the

recommended dosage with or without food, alone, or with your other supplements. Vitamin B12 supplements show no significant adverse reactions with common medications, but if you’re currently undergoing treatment it’s always best to check with your doctor. 

Where can I buy methylcobalamin B12 in the UK? 

Vitamin B12 is an essential part of your diet, but if you follow a low-animal product diet, you’ll need to supplement your intake to ensure your body is getting the right amount of this vital nutrient so you can feel energised and protect your long-term health, too. Taking B12 with methylcobalamin is by far the best way to ensure your body can make use of the supplement you’re taking, which is why we chose to use it for our vitamin B12 supplement. 

All our supplements are vegan-friendly, made from the highest-quality ingredients, and come in eco-friendly packaging so you can take care of yourself as you take care of the planet. Get your vitamin B12 supplement here, or get your daily needs as a part of our multivitamin. 

Magnesium-Rich Foods

There are a variety of foods that are high in magnesium. Here are some of the best options:

Almonds:

28g of almonds contains 80 mg of magnesium or 20% of the Nutrient Reference Value (NRV). Almonds are also a good source of healthy fats, protein, fiber, and vitamins.

Avocados:

One avocado contains 58 mg of magnesium or 15% of the NRV. Avocados are also a good source of healthy fats and fiber.

Spinach:

30g of cooked spinach contains 157 mg of magnesium or 40% of the NRV. Spinach is also a good source of iron, calcium, and vitamins A and K.

Dark Chocolate:

One square of 70-85% dark chocolate contains 64 mg of magnesium or 16% of the NRV. Dark chocolate is also a good source of iron and fiber.

Bananas:

One medium banana contains 32 mg of magnesium or 8% of the NRV. Bananas are also a good source of Potassium and vitamins C and B6.

Tofu:

Half a cup of tofu contains 63 mg 47% fo the NRV . Tofu is also a good source of protein, iron, and calcium.

Supplementing with Magnesium

If you think you may be deficient in magnesium or if you want to maximize your intake for health reasons, consider supplementing with magnesium.

Talk to your doctor first to make sure supplementing is right for you as too much magnesium can lead to digestive issues like diarrhoea. When supplementing, look for forms like taurate or malate as they tend to be more bioavailable and more effective than other forms. The recommended dose is 150mg-200mg per day.

Conclusion

There are many foods that are high in magnesium including almonds, avocados, spinach, dark chocolate, bananas, tofu, and more. If you think you may be deficient in magnesium or want to up your intake for health reasons, consider supplementing with magnesium. Forms like taurate or malate tend to be more bioavailable than other forms. 

For more information about supplementing with Magnesium click here.

If you're one of the millions of people in the UK dealing with anxiety, you may be looking for a natural way to find relief. Magnesium taurate is a food supplement that's often touted for its ability to reduce anxiety and promote calmness. But does it really work? Let's take a closer look at the science behind magnesium taurate to see if it lives up to the hype.

What Is Magnesium Taurate?

Magnesium taurate is a compound made up of magnesium and the amino acid taurine. Magnesium is a natural mineral that's involved in hundreds of biochemical reactions in the body, including muscle contraction, nerve function, blood sugar regulation, and blood pressure control. Taurine is an amino acid that plays a role in cardiovascular health and nervous system function.

It's theorised that taurine helps magnesium enter the brain more effectively and could partly explain the high potential for magnesium taurate as a anxiety-supporting compound.

How Does Magnesium Taurate Support Anxiety?

Magnesium plays a role in biochemical reactions involving neurotransmitters like serotonin. Serotonin is a chemical that helps regulate mood and emotional balance. Low levels of serotonin have been linked to depression and anxiety. Because magnesium helps regulate serotonin levels, it stands to reason that magnesium supplementation could help relieve anxiety.

In addition to its role in regulating neurotransmitter levels, magnesium also helps to reduce stress hormones like cortisol. Cortisol is often referred to as the "stress hormone" because it's released in response to stress. High levels of cortisol have been linked to anxiety, so by reducing cortisol levels, magnesium can help to reduce anxiety.

Taurine also plays a key role in regulating a neurotransmitter called GABA (γ-Aminobutyric acid). GABA has a primary function of reducing excitability of the nervous system and low levels have been associated with anxiety disorders (1). Taurine can potentially help to normalise GABA levels by binding to GABA receptors as shown in the diagram below (2). 

*Taurine Supplementation as a Neuroprotective Strategy. Nutrients 2022, 14(6), 1292.

What Does the Research Say?

There are some studies which suggest magnesium and taurine may help with anxiety but further research is needed (3, 4). Anecdotally many user experience improvements in anxiety and sleep but scientific research is required to confirm these effects. Regardless, magnesium taurate is a safe and effective compound and is therefore a low-risk product to trial. 

If deficient in magnesium it can take up to 40 weeks to fully replenish levels so it's important to be patient when considering magnesium supplementation (5).

Conclusion

While research on magnesium taurate is limited, there is some evidence to suggest that magnesium and taurine may help to relieve symptoms of anxiety. If you'd like to learn more about magnesium taurate click here. 

The Evidence

1. Anxiety disorders and GABA neurotransmission: a disturbance of modulation. Neuropsychiatr Dis Treat. 2015; 11: 165–175. 

2. Taurine Supplementation as a Neuroprotective Strategy upon Brain Dysfunction in Metabolic Syndrome and Diabetes. Nutrients 2022, 14(6), 1292.

3. The effects of magnesium supplementation on subjective anxiety. Magnesium Research. 2016 Mar 1;29(3):120-125.

4. Taurine Partially Improves Abnormal Anxiety in Taurine-Deficient Mice. Adv Exp Med Biol. 2019;1155:905-921.

5. Chronic magnesium deficiency and human disease; time for reappraisal? QJM: An International Journal of Medicine, 111 (11), November 2018, Pages 759–763.

In a 2013 study tinnitus patients with low B12 vitamin levels, audiometric tests conducted after B12 vitamin treatment revealed a significant improvement in hearing levels.

Currently, there is no recommended dosage of vitamin B12 for tinnitus specifically. However a safe dosage of vitamin B12 is 1000mcg per day of the methylcobalamin form. 

How Vitamin B12 Supports Tinnitus Sufferers

Vitamin B12 is involved in many processes in the body, including supporting nerve function and red blood cell production. A 1993 study found that people with tinnitus had lower levels of vitamin B12 than people without tinnitus. Because vitamin B12 plays a role in maintaining healthy nerves, a deficiency can lead to tinnitus.

In addition to being involved in nerve function, vitamin B12 is also necessary for the production of red blood cells. Red blood cells transport oxygen throughout the body. When there aren't enough red blood cells or they're not functioning properly, it can lead to anaemia. Anaemia has been linked to tinnitus in several studies and may be one reason why people with tinnitus are more likely to have low levels of vitamin B12.

Why might I be low in Vitamin B12?

There are a number of reasons why vitamin B12 levels might be low. The use of stomach acid blocking medication can reduce vitamin B12 levels. People consuming vegan diets may also have low B12 if they aren't consuming it from supplements or fortified foods. Finally, some people have genetic mutations which means they require more vitamin B12 than other. 

If you have tinnitus, you might be wondering if there's anything you can do to ease your symptoms. While there's no cure for tinnitus, some research suggests that taking a supplement of vitamin B12 may help improve symptoms for some people. Vitamin B12 is essential for many processes in the body and a deficiency can lead to tinnitus. Talk to your doctor about getting a Vitamin B12 blood test and whether taking a supplement might be right for you.

If you'd like to try a superior natural form of vitamin B12 click here. 

Sleep problems aren’t rare - 36% of UK adults have difficulties sleeping at least once a week, and over 14% of adults are getting less than 5 hours of sleep a night. Over time, the cumulative effects of lack of sleep can contribute to or cause the development of serious conditions such as heart disease, diabetes, obesity, and depression. 

While these effects are concerning, most of us aren’t willingly losing out on our sleep, and just want to find a solution to constantly feeling tired and stressed. The good news is you can drastically improve your quality of sleep with just a few tweaks to your daily routine. Read on to find out more of our top tips and about the best vitamins that help with sleep! 

What are the different stages of sleep? 

There are 4 stages of sleep - 1 stage is REM (rapid eye movement) and 3 stages make up non-REM sleep. REM sleep is when our body relaxes but our eyes continue to move rapidly, and non-REM sleep is when our entire body is relatively still. 

The different stages are defined by the activity in the brain. Here’s how it breaks down: 

Stage 1: Non-REM sleep that lasts around 1-5 minutes and is the time when you’re dozing off and the body is starting to relax. 

Stage 2: Non-REM sleep that lasts 10-60 minutes and is the time when your body starts to fall into a relaxed state, with a much slower rate of breathing and heart rate, and eye movement stops. This is the “biggest” stage, as we typically spend about 50% of the night in this stage. 

Stage 3: Non-REM sleep that lasts 20-40 minutes (this is also known as deep sleep) is the stage our body and brain are most at rest. Our brain activity drops to delta waves and our body goes into rest-and-repair mode. We mostly experience this stage in the first half of the night, and each deep sleep phase gets shorter throughout the night. 

Stage 4: REM sleep, lasts 10-60 minutes and is the phase when our brain activity picks up. While our eyes and the muscles that control breathing continue to move, our body goes into a state of atonia, which is temporary paralysis. REM sleep stages start short and lengthen over the night, and make up about 25% of our sleep. 

This cycle will then repeat. 

Why do I feel tired all the time? 

In most cases, tiredness is caused by a lack of consistent good-quality sleep, a lack of balanced healthy nutrition, or chronic stress. If you feel as though you’re not suffering from any of these issues and feel tired all the time, it’s worth reaching out to your doctor for further advice. 

Why am I struggling to sleep? 

Here are some of the main reasons why people struggle to sleep: 

• Stress - stress is one of the biggest reasons why we struggle to get quality sleep. Whether it’s churning thoughts keeping us awake, giving us bad dreams, or waking us up in the middle of the night with seemingly urgent concerns, it’s difficult to sleep well when you’re stressed.
• Alcohol - A lot of people will turn to a nightcap to help them relax and get off to sleep faster, but alcohol damages your sleep in later stages. You also often wake up in the middle of the night needing the toilet and/or dehydrated. 
• Disrupted sleep pattern - if you’re going to bed at 9pm one night, 2am the next, and midnight the next night, you’re more likely to struggle with getting to sleep because your body doesn’t know what to expect. This goes double if you’re still getting up at the same time, and not getting enough sleep. 

Other reasons why you may be struggling include: 

• Medication 
• Illness 
• Caffeine 
• Nicotine 
• Pain 
• Hormonal changes 

How can I improve my sleep? 

It’s best to start with natural remedies before you think about talking to a doctor about possible medications unless you’re already experiencing another condition that makes sleep difficult for you (such as chronic pain), though natural remedies will help you, too. Here’s how to sleep better at night naturally: 

• Avoid eating heavy meals late (within 2-3 hours of going to bed) 
• Have a relaxing wind-down routine where you do the same things each night 
• Try to go to sleep at the same time each night 
• Take natural supplements to help you get off to sleep more easily (more on this below!) 
• Avoid sources of stress within 1-2 hours of sleep (no emails, social media, news, put your phone on do not disturb and/or mute conversations, etc) 
• Don’t drink caffeine after 3pm 

What supplements help with sleep? Our Deep Sleep Complex 

Wondering what supplements increase deep sleep? Taking natural supplements can help support you and help you find better and deeper sleep, faster. We’ve packed our Deep Sleep Complex supplement with all the best natural supplements to help you find better sleep: 

• Vitamin B6: B6 (also known as pyridoxine) is one of the key vitamins that help with sleep. B6 helps the body produce serotonin and melatonin, both of which are necessary for quality sleep. Research has demonstrated that maintaining sufficient levels of pyridoxal 5'-phosphate (P5P) in the body is beneficial for both sleep duration and quality. This suggests that individuals looking to improve their sleep patterns should consider supplementing with Vitamin B6 to ensure they are getting the correct dosage of P5P in their system. 

• Magnesium: Magnesium is an essential mineral for improving sleep efficiency and total sleep time, leading to healthier sleep. Studies have shown that magnesium can help reduce latency to fall asleep, increase deep sleep stages, and enhance overall sense of wellbeing upon waking. Magnesium helps the body regulate neurotransmitters and melatonin, both of which create healthy sleep-wake cycles. 

• L-Tryptophan: L-tryptophan has been proven to be an effective supplement for improving sleep quality and reducing the time it takes to fall asleep. It works by raising serotonin levels in the brain, which helps promote relaxation and restful sleep. In addition, this amino acid helps to reduce anxiety and stress, making it easier to drift off into a deep slumber. 

• 5-HTP: 5-HTP is a naturally occurring compound that helps to regulate sleep-wake cycles and optimise sleep quality. It works by stimulating the production of serotonin, which is an important neurotransmitter involved in regulating normal sleep patterns. Studies have shown that supplementation with 5-HTP improves deep sleep time (NREM) and reduces the amount of time it takes to fall asleep.

• Valerian: Valerian root is a well-known natural sleep aid that is believed to increase the levels of GABA (gamma-aminobutyric acid) in the brain, which helps calm spinning thoughts and tension. The extract works by interacting with certain receptors in the brain, improving sleep onset latency and decreasing sleep fragmentation, resulting in an improved overall sleep quality.

• Choline: Choline helps to regulate your body's natural 24-hour circadian rhythm and sleep/wake cycles, as well as providing long-term enhancement of REM sleep. Supplementing with choline helps the body to produce melatonin more quickly, allowing you to fall asleep faster and stay asleep longer which results in a more restful night’s sleep. 

• Zinc: Zinc has a critical role in the healthy functioning of many bodily systems, including cognitive, sleep and immune. By acting as a modulator on the brain's neurotransmitters, zinc helps to reduce anxiety levels, resulting in improved sleep quality. Furthermore, zinc also plays an important role in regulating melatonin production, thereby promoting deeper and more restful sleep. It’s also necessary for the metabolism of melatonin. Numerous studies have shown that taking sufficient zinc shortens the time it takes to fall asleep. 

• Lemon Balm: Lemon balm is a popular herb that is known for its calming effects and can help reduce symptoms of anxiety, insomnia and restlessness. Studies show that lemon balm reduces stress hormones and increases the production of mood-enhancing neurotransmitters such as dopamine and serotonin, which can help alleviate symptoms of depression.

How to sleep better with anxiety 

It’s worth noting that because so many of the above supplements support the healthy production of serotonin, they’re all known for their benefits in helping you reduce stress and anxiety, which will further help you find better sleep. 

Sleep Supplements UK 

If you’re looking for all-natural vegan and eco-friendly supplements for sleep in the UK, look no further than our Deep Sleep Complex. Packed with all the essential nutrition you need to get better sleep, you’ll soon find you feel better rested! To get your hands on our Deep Sleep Complex, click here. 

Testosterone is the male sex hormone, though both males and females have testosterone. In males, testosterone is primarily produced in the testes, while a much smaller amount of testosterone (often as little as 10% of a man’s) is produced naturally in females by the ovaries. 

Testosterone’s primary role is as a sex hormone, aiding in the production of sperm and boosting libido, but it also affects muscle and bone mass, red blood cell production, and mood in both sexes. In men, testosterone influences how and where the body stores fat. 

How do I know if I have low testosterone levels? 

Having low levels of testosterone can produce the following symptoms: 

• Weight gain (especially in “womanly” areas such as the breasts and hips) 
• Depression (this occurs in both males and females) 
• Mood swings 
• Low energy/fatigue 
• Reduced body hair 
• Brittle bones (while a risk for both sexes, this is a common symptom for females) 
• Low libido (this occurs in both males and females) 

A simple blood test is the easiest way to find out for sure if your levels are low or not. While you can go to speak to your doctor for a blood test, there are now plenty of convenient at-home blood tests you can do with a finger prick. 

While healthy ranges vary depending on which health provider you ask, normal levels are approximately 280-1,100 ng/dl for males and 15-70 ng/dl for females. 

What causes low testosterone? 

While being over the age of 30 does mean male levels of testosterone drop, it does not mean your testosterone level should be considered low. Having low testosterone may be a result of: 

• A testicle injury 
• Undergoing radiation or chemotherapy 
• Chronic stress 
• Alcoholism (though interestingly testosterone initially increases in men after a low dose) 
• Kidney and liver problems 
• Removal of testes (or ovaries in females) 
• Pituitary problems 
• Hypothalamus problems
• Adrenal problems
  Not all causes of low testosterone are so severe - if your levels are low, but not critically so, it could be a lifestyle factor at play. A sedentary lifestyle, sleep apnea, and a high-fat diet from processed foods are all shown to reduce testosterone levels.

How can I naturally increase my testosterone levels?

If you have low testosterone, there is plenty you can do to naturally increase the amount of testosterone your body produces. Here are some of the best ways: 

• Get more exercise - Exercise naturally boosts testosterone production. A review of numerous studies found that physical activity was significantly more beneficial for boosting testosterone in obese men than calorie restriction. 
• Try strength training - Your body is an adaptation machine; it will adapt to live your lifestyle as easily as it can. Once you introduce strength training, you ask your body to adapt to move heavy stuff, which encourages an increase in muscle and bone mass. The body will produce testosterone to make this adaptation. 
• Lose weight - Carrying extra weight can put a damper on your testosterone production because insulin resistance inhibits the production of globulin. Globulin is a protein that helps create sex hormones. 
• Eat whole foods until satisfied - An extremely restrictive diet may help you lose weight, but it won’t help you get healthy, which you need to be if you want balanced hormones. Avoid extreme calorie or macro-nutrient restrictive diets and focus on eating quality whole foods until you are full. Try using free meal plans for inspiration and find new ways to support your body. 
• Reduce stress - This point is perhaps one of the hardest things to do on this list since chronic stress can become a way of life. Chronic stress can be extremely harmful to your health and it’s often not until your body forces you to slow down that you finally feel able to make reducing stress a priority. Need some help? You can try taking calming supplements such as ashwagandha which promotes mental wellbeing, stress reduction and relaxation.  
• Get enough sleep - Studies have shown that not getting enough sleep can lower your testosterone levels. One study found that only getting 5 hours of sleep a night equated to a 10-15% drop in testosterone. Try sleep supplements that are formulated to help you regulate your sleep cycle and fall asleep quicker. Our Deep Sleep Supplement has a unique combination of 5-HTP, magnesium, L-tryptophan, lemon balm extract, hops extract, valerian root extract, choline, zinc and vitamin B6 could help you get a deeper and longer sleep as well as leave you feeling refreshed the next morning.
• Take supplements - We’ll get into this in depth below, but getting enough vitamin D, zinc, and other nutrients are essential to healthy testosterone levels. Other compounds such as ashwagandha are also shown to be extremely beneficial.

What supplements help increase testosterone? 

Here are some of the compounds that help the body naturally produce healthy amounts of testosterone and their testosterone supplement benefits: 

Zinc: Zinc is an essential mineral for the production of testosterone. It promotes the secretion of luteinizing hormone, which is responsible for stimulating testosterone production in males. Additionally, zinc helps to protect testosterone from oxidation and breakdown. Furthermore, studies have shown that supplementing with zinc can increase both total and free testosterone levels in men, providing a natural way to boost energy and libido.

Selenium: Selenium helps to enhance semen mobility and increases serum testosterone in males. It works by increasing the amount of luteinizing hormone, which stimulates the production of testosterone in the body. Studies suggest that it may also increase sperm count and reduce inflammation. Additionally, selenium has antioxidant properties that can help protect against cell damage and improve overall health. 

Chromium: Chromium promotes healthy muscle growth and boosts testosterone levels. It can increase testosterone levels by up to 4%, thereby improving libido, strength, and muscle mass. Chromium also supports healthy blood sugar levels, which can further improve overall hormonal balance in men. Additionally, the mineral may help boost metabolism, allowing men to burn fat more efficiently and maintain lean muscle mass.

Nettle root: Nettles may be annoying in the summer, but their leaves and roots are natural boosters of testosterone. It has been found to increase the amount of free active testosterone in the body, giving users an improved energy level and metabolism. Nettle root also helps balance blood sugar levels, which can lead to reduced stress and better hormonal balance overall. 

Ashwagandha: This root has made an impression on the scientific community due to its ability to help reduce stress and ease insomnia, amongst other benefits. Ashwagandha also boosts DHEA (a hormone that helps the body create other hormones) and testosterone levels. In a study of men aged 40-70, it helped increase testosterone levels by 15-18%. 

Maca root: Maca root helps improve libido along with sperm mobility and production.  It also can enhance energy levels and stress-resistance, which are both key factors for boosting testosterone. 

Ginseng: Ginseng has been seen to increase testosterone levels in both men and women. Studies have shown that it also increases sperm count and quality, as well as improving general vitality and energy levels. Ginseng may be beneficial for boosting sex drive, fertility, and even muscle growth.

L-Carnitine: L-Carnitine helps to naturally boost testosterone levels by improving the transport of fatty acids into cells, which then get converted into energy. This increased energy helps improve sexual stamina and libido, increase blood flow during erections, and provide essential nutrients for hormone production. 

L-Arginine: L-arginine promotes the secretion of LH (luteinizing hormone) which is necessary for the production of testosterone.  Additionally, L-Arginine can also help reduce inflammation, improve heart health, and promote sexual performance.

L-Citrulline: L-Citrulline is a powerful nutrient for boosting testosterone levels. It is converted by the kidneys into L-Arginine, which can help improve blood flow and stimulate testosterone production. Studies have shown that supplementing with L-Citrulline can significantly increase testosterone levels in men, resulting in higher energy levels, stronger libido, improved muscle growth and recovery, as well as improved overall health.

Superoxide Dismutase: Sounding a little like a supervillain, this compound helps increase testosterone levels and sperm mobility. It boosts testosterone levels by removing harmful compounds, like free radicals and oxidation, from the body. It also increases sperm mobility and provides a protective effect against damage caused by environmental stressors. Additionally, it can help reduce inflammation in the body, which helps improve testosterone production and optimise hormone balance.

All of these important and helpful compounds are included in our Testosterone Complex supplement. 

 Vitamin D: Research shows that people with low levels of vitamin D are also low in testosterone. A study in 2017 took this further and found that taking a vitamin D supplement helped improve testosterone levels. Pick up some of our Vegan Vitamin D carefully sourced from lichen to provide a concentrated natural source of vitamin D3 (1000iu/25ug). 

Is there a natural testosterone supplement? (Best Testosterone Supplement UK)  

If you’re looking for where to buy testosterone supplements in the UK that are all-natural and will help support your body holistically, you need Testosterone Complex. 

Testosterone Complex offers you complete testosterone support, while also supporting your overall health and wellness goals. All our supplements are vegan, natural, and eco-friendly, so you can feel as good as possible about prioritising your health. To try Testosterone Complex for yourself, click here. 

Collagen is a protein that is found in the skin, bones, and connective tissues of animals. It is often used in health supplements and cosmetics because it is said to improve skin elasticity, reduce wrinkles, and strengthen bones.

How does Collagen cause Deforestation? 

The production of collagen may be having a negative impact on the environment. A recent investigation by the Bureau of Investigative Journalism found that collagen is being sourced from cattle raised on farms that are responsible for deforestation in the Amazon rainforest.

The investigation found that cattle ranches in the Amazon are clearing forests to make way for pasture. This deforestation is having a devastating impact on the environment, as it is destroying the habitat of countless animals and plants. It is also contributing to climate change, as forests absorb carbon dioxide from the atmosphere.

The investigation also found that some of the collagen that is being sourced from these farms is being used in health supplements that are sold by major brands. This means that consumers who are taking these supplements may be unwittingly contributing to deforestation.

How can I help? 

If you are concerned about the environmental impact of collagen, there are a couple things you can do. First, you can choose to buy collagen supplements that are certified by a third-party organization, such as the Rainforest Alliance or the Forest Stewardship Council. These organizations certify that the collagen is sourced from sustainable forests.

You can also choose to buy collagen supplements that are made from plant-based sources. Vegan collagen supplements are not linked to deforestation and is a cleaner, sustainable way of supporting collagen production. 

By taking these steps, you can help to protect the Amazon rainforest and ensure that the collagen you consume is not contributing to deforestation.

Our Vegan Collagen Factors contain L-Lysine, L-Proline, Glycine. Vitamin C, Vitamin A, Vitamin E and hyaluronic acid - everything your body needs to supercharge collagen production. Get yours today, click here.

You can be healthy and vegan. However, if you maintain a strict vegan diet, it's crucial to ensure your health through diet and lifestyle choices and to be aware of frequent vitamin deficits that might result from your diet.

If you're unsure of the nutrients your diet contains and what it might be lacking fill out our free Health Quiz, to see what our nutritionist recommends based on your diet. 

While a vegan diet can be healthy and nutritious, it's important to make sure you're getting enough of all the essential nutrients. Some nutrients, such as vitamin B12, iron, and calcium, are more difficult to get from plant-based sources. That's why it's a good idea for vegans to take supplements to ensure they're getting enough of these nutrients.

What supplements should I take as a vegan?

Here are some of the best supplements for vegans:

• Vitamin B12: Vitamin B12 is an essential nutrient that has many roles in the body, including supporting nerve function and red blood cell production. Because of this, a vitamin B12 deficiency can cause a number of problems like fatigue, anaemia, and tingling in the extremities. A common symptom of a vitamin B12 deficiency is tinnitus, which is a ringing in the ears. Vitamin B12 is found in animal products, but it's not found in plant-based foods. That's why it's important for vegans to take a vitamin B12 supplement. Our vitamin B12 is a high potency, bioavailable formula that has been carefully crafted for rapid absorption. It contains 1000mcg of the methylcobalamin which is the natural and most effective form of B12. Pick up some today. 

• Iron: Iron is an essential mineral that helps to carry oxygen in the blood. It's also important for red blood cell production and energy production. Iron is found in both plant-based and animal-based foods, but it's more difficult to absorb iron from plant-based foods. You can find iron in our Ethical Multivitamin.

• Calcium: Calcium is an essential mineral that helps to build strong bones and teeth. It's also important for muscle function and nerve function. Calcium is found in both plant-based and animal-based foods, but it's more difficult to absorb calcium from plant-based foods. That's why it's a good idea for vegans to take a calcium supplement. Which form of calcium is best? Calcium Citrate is better absorbed, doesn't require so much acidity in your stomach, and doesn't cause digestive problems. That's why we're happy to provide you with the most effective and healthiest way to intake your calcium through our calcium citrate formula - pick some up today. 

• Omega-3 fatty acids: Omega-3 fatty acids are essential fatty acids that are important for heart health, brain health, and joint health. Omega-3 fatty acids are found in fish oil, but they're also found in some plant-based foods, such as flaxseeds, chia seeds, and walnuts. If you don't eat fish, you may want to take an omega-3 fatty acid supplement. We have cut out the middle man or 'middle fish', and have taken our omega 3 straight from it's natural source - algae!  Providing 420mg DHA, 140mg EPA and 30mg DPA per serving, one of the highest strengths available - get yours today! 

Is your diet supporting your body? You can support your supplements from your food choices. Check out our FREE plant-based meal plans here.

Conclusion

A vegan diet can be healthy and nutritious, but it's important to make sure you're getting enough of all the essential nutrients. By taking supplements, you can ensure that you're getting the nutrients you need to stay healthy and strong.

Here are some additional tips for vegans:

• Make sure to eat a variety of plant-based foods. This will help you get a wide range of nutrients.
• Talk to your doctor about your diet. They can help you make sure you're getting all the nutrients you need.
• Consider taking a multivitamin supplement. This can help you fill in any nutritional gaps in your diet.
• Be aware of the signs of nutrient deficiencies. 

By following these tips, you can ensure that you're getting all the nutrients you need to stay healthy and strong on a vegan diet. 

Discover our range of vegan supplements and vitamins. 

Understanding Magnesium Malate

The Benefits of Magnesium Malate

• Improved Energy Levels: Supports ATP production, the body's primary source of energy.
• Reduced Muscle Pain and Cramps: Helps alleviate muscle pain and cramps.
• Enhanced Digestion: Promotes the production of enzymes for improved digestion and nutrient absorption.
• Mood Enhancement: Supports neurotransmitter production, potentially improving mood and reducing anxiety and depression symptoms.
• Bone Health Support: Contributes to improved bone density and reduced fracture risk.

Incorporating Magnesium Malate into Your Diet

Considerations for Magnesium Malate

When choosing a magnesium malate supplement, consider sourcing and production practices. Opt for reputable brands that prioritize high-quality ingredients and sustainable manufacturing. Look for brands that emphasize ethical sourcing, sustainability, and eco-friendly packaging.

Conclusion

References:

• Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutrition reviews, 70(3), 153-164. doi:10.1111/j.1753-4887.2011.00465.x
• Romani, A. M. (2013). Magnesium in health and disease. Met Ions Life Sci, 13, 49-79. doi:10.1007/978-94-007-7500-8_3
• de Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological reviews, 95(1), 1-46. doi:10.1152/physrev.00012.2014
• Volpe SL. Magnesium and the Athlete. Curr Sports Med Rep. 2015;14(4):279-83. doi:10.1249/JSR.0000000000000178
• Rude RK, Singer FR, Gruber HE. Skeletal and hormonal effects of magnesium deficiency. J Am Coll Nutr. 2009;28(2):131-41. doi:10.1080/07315724.2009.10719738
• Huang JH, Lu YF, Cheng FC, Lee JN, Tsai LC. Correlation of magnesium intake with metabolic parameters, depression and physical activity in elderly type 2 diabetes patients: a cross-sectional study. Nutr J. 2012;11:41. doi:10.1186/1475-2891-11-41
• Hatzistavri LS, Sarafidis PA, Georgianos PI, et al. Oral magnesium supplementation reduces ambulatory blood pressure in patients with mild hypertension. Am J Hypertens. 2009;22(10):1070-5. doi:10.1038/ajh.2009.126

This blog post provides an overview of the benefits and considerations of magnesium malate. It is not intended as medical advice. Please consult with a healthcare professional before starting any new supplement or making changes to your diet.

The human gut, more than just a digestive organ

The human gut, rapidly emerging as a central figure in our overall health and wellness, houses trillions of bacteria, fungi, and viruses. Our gastrointestinal (GI) tract, bustling with probiotics and other microbes, influences everything from our mental state to our cardiovascular health. 

The intricate ecosystem within us

In our quest for understanding health, it's crucial to recognise that our wellbeing isn't solely dictated by our own biology. Beyond our human cells lies a rich ecosystem teeming with trillions of bacteria. Recent estimates suggest that we house approximately 39 trillion bacteria, closely rivalling our 30 trillion human cells. These aren't just passive residents; they hold an astonishing 150 times more genes than our human genome. But why is this significant?

This vast bacterial community, our microbiome, plays a vital role in myriad health areas. From detoxification and cardiovascular health to psychological wellbeing and hormonal balance, humans and our microbiota have co-evolved over eons, forging a symbiotic relationship. Advances in 'metabolomics' illustrate the profound impact of our microbial partners. For instance, variations in gut microflora influence how efficiently obese mice derive energy from their food, hinting at their role in energy metabolism.

The mysteries of the microbiome

Understanding the microbiome isn't just about identifying its members but delving deeper into the collective 'metagenome'. This combined genetic potential of both host and microbiome shifts our approach, emphasising the need to understand the combined potential of genes produced by both the host and its microbial residents.

The mysteries of the microbiome begin at birth. Recent findings indicate that the uterine environment might not be as sterile as once thought. The manner of birth, mode of feeding, and factors like antibiotic use in infancy all play pivotal roles in shaping this microscopic community. As we advance in age, our microbiota continues to evolve, influenced by health markers such as nutrition, medication, and inflammation. Even among centenarians, specific patterns emerge, pointing to the profound and lasting impact of the microbiome throughout our lives.

The burgeoning understanding of gut health

With this burgeoning understanding, our approach to health is shifting. There's an increased focus on harnessing the potential of our microbiota through lifestyle, diet, and supplements. This blog seeks to delve into the fascinating world of the human microflora, its multifaceted role in our health, and the promising research surrounding probiotics.

The Fascinating Role of Neurotransmitters in the Gut

An astonishing fact to ponder is that approximately 90% of the body's serotonin, a pivotal neurotransmitter often hailed as the "feel-good" chemical, originates in the gut. This staggering percentage illuminates how our mood, appetite, sleep, and even our daily energy levels are intricately tied to the health and balance of our gut flora. When you think about the increasing demand for probiotic complexes to support gut health, it’s clear that many are recognising the gut's crucial role in neurotransmitter synthesis and regulation. Any imbalance in this microbial world can result in disruptions in serotonin production, which can significantly impact our emotional and psychological well-being.

Delving Deeper: The Microbiota's Impact on Mood and Cognition

Recent studies have been pivotal in uncovering the various ways our gut microbiota influences our mental health. When we discuss the benefits of a probiotic, we're often referring to specific strains of bacteria like Lactobacillus and Bifidobacterium. These biotic wonders have demonstrated potential advantages in addressing mood disorders. Through their influence on intricate neural pathways, notably the serotonergic and GABAergic systems, these beneficial bacteria operate as natural mood modulators. Their potential extends to offering relief from common mental health concerns like depression and anxiety.

Furthermore, it's not just human studies offering these insights. Animal research has provided invaluable data, with several studies pointing to the profound impact of gut bacteria on serotonin pathways, solidifying the connection between our resident probiotic organisms and our overall mood.

The Gut-Brain Communication Superhighway

One area drawing immense attention from the scientific community is the gut-brain axis. This complex bidirectional communication channel links the gut and the brain, forming a seamless interplay. A core part of this system, the amygdala-hypothalamic-pituitary-adrenal (AHPA) axis, is deeply embedded in our stress response mechanism. Probiotic complexes, when introduced into this system, have shown potential in modulating stress resilience, cortisol management, and even anxiety levels.

While antibiotics can sometimes disrupt this delicate balance, introducing a probiotic while on antibiotics can help restore and maintain harmony within the gut, ensuring that the gut-brain axis remains functional and effective.

The Intersection of Digestion, Metabolism, and Cardiovascular Health

The complexity and capabilities of the gut transcend mood regulation. A deeper understanding of its functions reveals its involvement in our metabolic processes, weight management, and cardiovascular health. In fact, the correlation between a balanced gut and these crucial health parameters has driven many towards the incorporation of probiotic complexes in their daily routines.

The Direct Role of Gut Microbiota in Digestive Health

The symbiotic relationship between our gut flora and various digestive conditions, especially Irritable Bowel Syndrome (IBS), has become a focal point for many researchers. IBS, characterised by symptoms such as abdominal pain, bloating, and erratic bowel habits, can be influenced by a multitude of factors including gut inflammation, genetic predispositions, and even our diet.

Probiotics, especially when considered as a supplementary solution, have displayed promise in alleviating IBS symptoms. For instance, the integration of a probiotic complex during a course of antibiotics might mitigate some of the digestive side effects often associated with antibiotic treatment. However, despite the positive indications, more comprehensive studies are essential to further validate these findings and discern the nuanced effects of different probiotic strains.

The Gut's Significant Role in Metabolism and Obesity

The global concern of obesity may have deeper roots within our gut than previously surmised. Preliminary research provides compelling evidence linking reduced microbial diversity in the gut to higher obesity rates. Such revelations accentuate the gut's role in extracting energy from food and its involvement in producing peptides integral to energy homeostasis.

The allure of probiotics and prebiotics doesn't stop at gut health. Their potential benefits have been associated with weight management and even reductions in waist circumference. Furthermore, studies have highlighted the positive influence of certain dietary interventions on the gut flora. This implies that by nurturing our gut microbiota, we can indirectly influence weight and metabolic health.

The Heart of the Matter: Gut Health and Cardiovascular Implications

Our cardiovascular health finds an unlikely ally in our gut. Several probiotic strains, thriving in the bustling ecosystem of our intestines, have shown to be beneficial in enhancing cholesterol profiles and curbing inflammatory markers, which are paramount for heart health.

For example, while some bacterial strains have properties that can help manage cholesterol, others are capable of converting dietary components into molecules like TMAO, a compound linked to cardiovascular risks. This dual nature underscores the importance of maintaining a balanced gut flora, reiterating the potential of a probiotic complex in promoting holistic well-being.

Probiotics: A Deeper Dive into Key Strains

In the realm of probiotics, it's not just about "good" bacteria; it's about understanding specific strains, their unique properties, and the various roles they play within our gut. Whether we're considering a general probiotic or a targeted probiotic complex to be used alongside antibiotics, knowing the specifics can make a world of difference.

Spotlight on Lactobacillus Acidophilus

Among the most researched and widely acknowledged probiotics, Lactobacillus Acidophilus stands out. With a recommended dosage usually comprising 10 billion organisms, this strain is instrumental in preserving the natural equilibrium of beneficial bacteria within the intestines. Beyond aiding digestion, it also plays a substantial role in bolstering immune functions. Its efficacy, especially when used in conjunction with antibiotics, has shown to alleviate certain antibiotic-induced side effects, further emphasising its significance.

Bifidobacterium Bifidum: The Protector

Another formidable presence in the probiotic ensemble is Bifidobacterium Bifidum. Responsible for delivering around 5 billion organisms, this strain is especially valued for its aptitude in digesting dietary fiber. In doing so, it not only generates vital nutrients like short-chain fatty acids but also serves as a defensive barrier against the colonisation of detrimental bacteria within the intestines. Its potential as a biotic aid alongside regular medications, like antibiotics, can be especially noteworthy, ensuring that the gut remains resilient against undue imbalances.

Lactobacillus Rhamnosus: The Resilient Warrior

Recognised primarily for its robustness, Lactobacillus Rhamnosus holds its own, particularly when it comes to navigating the acidic environment of the stomach. By delivering a healthy count of 5 billion organisms, this strain functions as a frontline defense against harmful bacteria, while also fortifying the intestinal wall. Research indicates that this strain, when part of a probiotic complex, can potentially augment the benefits of other strains, creating a more harmonized gut environment.

Bifidobacterium Lactis: The Digestive Aid

Distinct for its pronounced role in the decomposition of body waste and enhancement of mineral absorption, Bifidobacterium Lactis ensures that our digestive system operates at its peak. With a generous contribution to our gut, this strain eases symptoms associated with IBS and streamlines nutrient absorption, further elevating its status as an essential component of any comprehensive probiotic complex.

Quantity vs. Quality in Probiotics

While the world of probiotics is vast, understanding the nuances between strains and their efficacy is crucial. However, there’s more to these beneficial microbes than meets the eye. The conversation often centres around quantity and diversity, but we must also address the importance of strain specificity and quality in a probiotic complex, especially when using alongside antibiotics.

Understanding Strain Potency

Probiotic potency isn't merely about high numbers but about effective and viable organisms. An optimal probiotic product will ensure that the beneficial bacteria remain alive and active by the time they reach your intestines. This is vital, especially when considering probiotics alongside antibiotics, as the intent is to offset any bacterial imbalance caused by the medication.

The Myth of Multi-strain Dominance

In the dynamic world of probiotics, it’s a misconception that more strains automatically translate to a superior product. While having a diverse range of strains might seem advantageous, the real magic lies in the quality and the symbiotic relationship these strains share. A harmoniously blended probiotic complex offers strains that can work cohesively within our gut environment, supporting both digestion and the broader health implications discussed earlier.

Aiming for Gut Influence, Not Replacement

The goal of a probiotic isn't to overhaul or replace our intrinsic microflora. Rather, the aim is to introduce and fortify the presence of beneficial bacteria in amounts that can positively influence our existing gut biome. By enhancing our internal microbial landscape, we cultivate a more balanced and health-promoting internal ecosystem. This approach is especially relevant when considering the use of probiotics on antibiotics, ensuring that we're complementing, rather than clashing with, our body's natural processes.

Your Probiotic Guide: Top Questions Answered

1. What is the optimal dosage for effective probiotics?
   An effective probiotic supplement typically contains a high concentration of bacteria. Those with less than 10 billion bacteria per serving often don't provide the desired effects. Our premium probiotic formulations are power-packed with at least 50 billion bacteria in each dose for maximum benefit.
2. Are there any noticeable side effects when starting probiotic supplementation?
   Some individuals, especially those new to probiotics or sensitive to dietary alterations, might observe minor symptoms like bloating, gas, or occasional loose stools in the initial phase. These temporary changes can actually indicate the active role of the probiotics in your system. If such symptoms persist, consider adjusting your dosage — start low and incrementally build up over time.
3. How do probiotics interact with antibiotics?
   Probiotics can be a valuable ally during and after an antibiotic course, assisting the gut's beneficial bacteria. To avoid direct interactions, ensure a gap of 2-3 hours between consuming antibiotics and our probiotic supplements.
4. Can I rely on probiotics during international travels?
   Absolutely! Introducing foreign cuisines and water sources into your diet might disturb your gut flora. Fortifying your system with our probiotics can help counteract these changes. And don't worry about refrigeration; our probiotics remain potent for up to two months without it.
5. What's the most effective time to ingest probiotics?
   Thanks to their superior resistance to stomach acids, our probiotics can be taken anytime. However, for optimal absorption and effectiveness, it's best to consume them alongside meals.
6. Are our probiotics resistant to external factors?
   The longevity and efficacy of probiotic bacteria can be compromised by light, heat, and moisture. Our advanced freeze-drying technique safeguards these beneficial organisms, ensuring they spring back to life once inside your body. Conversely, non-freeze dried probiotics, like those in liquid forms, might not offer the same stability.
7. Is dairy present in our probiotic supplements?
   No. We ensure that our probiotics are 100% dairy-free, catering to a wider audience with varying dietary requirements.

Conclusion

In our exploration of the intricate world of gut health, we've uncovered the immense influence of microorganisms on our overall wellbeing. From understanding the vast bacterial community within to harnessing the potential of high-dose, dairy-free probiotics that remain resilient even during travel and antibiotic courses, we're standing on the brink of a health revolution. As we navigate this evolving landscape, it's clear that nurturing our internal microbial ecosystem is paramount for holistic health. Embracing probiotics offers a promising path towards informed health decisions and a flourishing balance within. 

If you're ready to take charge of your well-being and uncover the secrets of your gut's remarkable influence on your overall well-being. The journey to optimal health starts within, and our Advanced Biotic is here to guide you. With its powerful blend of probiotics, including the renowned Lactobacillus Acidophilus, Bifidobacterium Bifidum, Lactobacillus Rhamnosus, and Bifidobacterium Lactis, you're equipped to nourish your gut like never before.

Don't settle for ordinary probiotics. Our Advanced Biotic packs 50 billion bacteria per dose, ensuring you receive maximum benefit with each serving. Whether you're looking to enhance mood, support digestion, boost metabolism, or promote heart health, our dairy-free, top-quality Advanced Biotic will support you.

Experience the Advanced Biotic difference now: Check out our product here

1. Sender, R., Fuchs, S., & Milo, R. (2016). Are we really vastly outnumbered? Revisiting the ratio of bacterial to host cells in humans. Cell, 164(3), 337-340.
2. Rea, K., Dinan, T. G., & Cryan, J. F. (2016). The microbiome: A key regulator of stress and neuroinflammation. Neurobiology of Stress, 4, 23-33.
3. Yano, J. M., Yu, K., Donaldson, G. P., Shastri, G. G., Ann, P., Ma, L., ... & Hsiao, E. Y. (2015). Indigenous bacteria from the gut microbiota regulate host serotonin biosynthesis. Cell, 161(2), 264-276.
4. Sarkar, A., Lehto, S. M., Harty, S., Dinan, T. G., Cryan, J. F., & Burnet, P. W. (2016). Psychobiotics and the manipulation of bacteria–gut–brain signals. Trends in Neurosciences, 39(11), 763-781.
5. Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology: Quarterly Publication of the Hellenic Society of Gastroenterology, 28(2), 203.
6. Dinan, T. G., & Cryan, J. F. (2017). The microbiome-gut-brain axis in health and disease. Gastroenterology Clinics, 46(1), 77-89.
7. Zhang, Y. J., Li, S., Gan, R. Y., Zhou, T., Xu, D. P., & Li, H. B. (2015). Impacts of gut bacteria on human health and diseases. International Journal of Molecular Sciences, 16(4), 7493-7519.
8. Turnbaugh, P. J., Ley, R. E., Mahowald, M. A., Magrini, V., Mardis, E. R., & Gordon, J. I. (2006). An obesity-associated gut microbiome with increased capacity for energy harvest. Nature, 444(7122), 1027-1031.
9. Wang, H., Braun, C., & Murphy, E. F. (2018). Bifidobacterium animalis subspecies lactis strains: A comparative analysis of health benefits. Trends in Food Science & Technology, 78, 222-230.
10. Tang, W. W., Wang, Z., Levison, B. S., Koeth, R. A., Britt, E. B., Fu, X., ... & Hazen, S. L. (2013). Intestinal microbial metabolism of phosphatidylcholine and cardiovascular risk. New England Journal of Medicine, 368(17), 1575-1584.
11. Bron, P. A., Kleerebezem, M., Brummer, R. J., Cani, P. D., Mercenier, A., MacDonald, T. T., ... & Garcia-Ródenas, C. L. (2017). Can probiotics modulate human disease by impacting intestinal barrier function?. British Journal of Nutrition, 117(1), 93-107.
12. Maldonado-Gómez, M. X., Martínez, I., Bottacini, F., O’Callaghan, A., Ventura, M., van Sinderen, D., ... & Walter, J. (2016). Stable engraftment of Bifidobacterium longum AH1206 in the human gut depends on individualized features of the resident microbiome. Cell Host & Microbe, 20(4), 515-526.
13. Sanders, M. E., Guarner, F., Guerrant, R., Holt, P. R., Quigley, E. M., Sartor, R. B., ... & Mayer, E. A. (2013). An update on the use and investigation of probiotics in health and disease. Gut, 62(5), 787-796.
14. Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., ... & Calder, P. C. (2014). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11(8), 506-514.
15. Gibson, G. R., Hutkins, R., Sanders, M. E., Prescott, S. L., Reimer, R. A., Salminen, S. J., ... & Reid, G. (2017). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nature Reviews Gastroenterology & Hepatology, 14(8), 491-502.
16. Sanders, M. E., Merenstein, D. J., Reid, G., Gibson, G. R., & Rastall, R. A. (2019). Probiotics and prebiotics in intestinal health and disease: from biology to the clinic. Nature Reviews Gastroenterology & Hepatology, 16(10), 605-616.
17. Corcoran, B. M., Stanton, C., Fitzgerald, G. F., & Ross, R. P. (2005). Survival of probiotic lactobacilli in acidic environments is enhanced in the presence of metabolizable sugars. Applied and Environmental Microbiology, 71(6), 3060-3067.
18. Chapman, C. M., Gibson, G. R., & Rowland, I. (2012). Health benefits of probiotics: are mixtures more effective than single strains?. European Journal of Nutrition, 51(1), 1-17.
19. McFarland, L. V. (2006). Meta-analysis of probiotics for the prevention of antibiotic associated diarrhea and the treatment of Clostridium difficile disease. The American Journal of Gastroenterology, 101(4), 812-822.

What is Atrial fibrillation (AFib)?

Atrial fibrillation (AFib) is a common heart rhythm disorder that affects millions of people worldwide. While medical advancements have provided various treatment options, there's growing interest in exploring natural alternatives for managing AFib.

In the field of all-natural treatments for addressing atrial fibrillation (AFib), one intriguing supplement has captured the spotlight - Magnesium Taurate. This unique compound, formed by combining the essential mineral magnesium with the amino acid taurine, holds promise in its potential to support heart health and manage AFib.

What is Magnesium? 

Did you know over  6.5 million adults in the UK have a magnesium deficiency?

One of the most crucial components of our daily nutrition is magnesium. More than 300 bodily activities, including the production of energy for cells, preservation of muscle and nerve function, and blood regulation, depend on it.

We consume a variety of foods that are rich in magnesium, including leafy green vegetables, nuts, brown rice, whole grain bread, avocados, dark chocolate, fruit, seafood, dairy products, and meat. However maintaining adequate magnesium levels through diet alone can be challenging for several reasons, e.g- soil depletion and poor diets. 

In order to keep our bones strong, our bodies store about 60% of the magnesium we consume in our bones. However, if we don't consume enough magnesium in our diets, our bodies will use these reserves for our muscles and soft tissues.

If you're looking to increase your magnesium levels and support your heart health through diet, check out our free heart meal plans for inspiration. Or answer our quick questionnaire to have a personalised meal plan created to suit your dietary and health needs. 

Magnesium and Taurine 

Can magnesium help with Atrial fibrillation? Magnesium and taurine, an amino acid with a number of health advantages of its own, are combined to form the molecule known as magnesium taurate. 

Can you get taurine in a vegan diet? Only meat, fish, and dairy products naturally contain taurine, a vital amino acid. Taurine performs several healthy bodily processes, including bile synthesis, blood pressure balance, and GABA regulation, which affects mood.

Taurine and magnesium work together to generate magnesium taurate, which not only improves magnesium absorption but also has additional health advantages, making it the ideal daily supplement.

Due to the deficiency of taurine in their diets, vegetarians and vegans should also take it as a supplement. 

Taurine is known for its antioxidant and anti-inflammatory properties, making magnesium taurate a unique compound that holds promise for various aspects of cardiovascular health, including AFib.

Can Magnesium help with AFib?

Magnesium deficiency has been associated with an increased risk of AFib, making it an essential nutrient to consider in AFib management.

Potential Benefits of Magnesium Taurate for AFib

• Regulation of Heart Rhythm: Magnesium taurate's unique composition may contribute to its potential in regulating heart rhythm. Magnesium's role in maintaining the electrical activity of the heart, combined with taurine's antioxidant properties, could help stabilise the heart's rhythm and reduce the occurrence of AFib episodes.
• Anti-Inflammatory Effects: Chronic inflammation has been linked to the development and progression of cardiovascular diseases, including AFib. Taurine's anti-inflammatory properties, when combined with magnesium, could potentially reduce inflammation in the heart tissues and help mitigate AFib triggers.
• Improved Cardiovascular Function: Magnesium taurate may enhance overall cardiovascular function. By promoting healthy blood vessel dilation and supporting efficient blood flow, it could contribute to better oxygen and nutrient supply to heart tissues, reducing strain and potential triggers for AFib.
• Reduced Oxidative Stress: Oxidative stress is a factor that can contribute to the onset and progression of AFib. Both magnesium and taurine have antioxidant properties, and their combination as magnesium taurate may help counteract oxidative stress and protect heart cells from damage.

Expert Insights from Dr. Sanjay Gupt a, York Cardiologist: 

Dr. Sanjay Gupta, a York Cardiologist, endorses the significance of magnesium in heart health. With years of experience in treating cardiovascular conditions, Dr. Gupta advocates the use of high-quality magnesium supplements to address AFib-related symptoms effectively. His expertise offers invaluable insights into the potential benefits of magnesium supplementation. He personally recommends Ethical Nutrition Magnesium Taurate to his patients. It’s the UK’s strongest fully reactive Magnesium Taurate supplement, with a high absorption rate it ensures maximum effectiveness in optimising your well-being.

Conclusion

In conclusion, the connection between magnesium deficiency and Atrial Fibrillation is a topic of growing importance. With insights from Dr. Sanjay Gupta, York Cardiologist, and the encouraging reviews from our satisfied customers, Ethical Nutrition's magnesium supplements present a promising approach to support heart health and manage AFib symptoms naturally. Take charge of your heart's well-being and explore the potential benefits of Magnesium Taurate with Ethical Nutrition today.

In the quest for optimal health, the combination of Vitamin D3 and Vitamin K2 is a game-changer. This essential duo plays a pivotal role in enhancing various health aspects, from bone strength to cardiovascular health. Here, we dive into the synergistic relationship between these two vitamins, highlighting their individual benefits and collective impact on overall wellness.

The Essential Role of Vitamin D3 in Health

Vitamin D3, scientifically known as cholecalciferol, isn't just just a simple vitamin. Acting as a hormone-like substance, it's instrumental in facilitating calcium absorption in the gut. This process is crucial for maintaining strong bones and teeth. Beyond bone health, Vitamin D3 is a key player in immune function, mood regulation, and maintaining muscle health. Its benefits go further when combined with Vitamin K2, making this pairing a powerhouse of health benefits.

Vitamin K2: The Unsung Hero of Bone and Cardiovascular Health

Vitamin K2, the lesser-known but equally important nutrient, works in harmony with Vitamin D3. While D3 enhances calcium absorption, K2 ensures that calcium is directed to the right places. Not all forms of K2 are created equal, with MK-7 being the most effective due to its longer half-life and higher bioavailability.

The Dynamic Duo: Vitamin D3 and K2 in Synergy

Vitamin D3 and K2 work in tandem not only to support bone health through improved calcium absorption and utilisation but also to maintain a healthy balance of calcium in the bloodstream, preventing its buildup in blood vessels. This synergy is crucial in reducing the risk of arterial calcification, thereby supporting cardiovascular health. 

Beyond bones and hearts, Vitamin D3 and K2 contribute significantly to immune system strength. They enhance the body's natural defences against various infections and diseases, and there's emerging evidence suggesting their role in supporting mental health and mood regulation. Additionally, they may aid in regulating blood sugar levels and promoting healthy muscle function. This dynamic duo, with their multifaceted health benefits, underscores the importance of a balanced diet and possibly supplementation, especially in regions with limited sunlight exposure.

Selecting the Right Vitamin D3 and K2 Supplement

Navigating the world of supplements can be overwhelming. When it comes to choosing a Vitamin D3 and K2 supplement, look for a high-strength, well-balanced formula. Opt for supplements that offer Vitamin D3 as cholecalciferol and Vitamin K2 as MK7 for the best absorption and effectiveness.

Incorporating Vitamin D3 and K2 into Your Daily Routine

To reap the maximum benefits, it's important to consider the timing of your supplementation. Since both vitamins are fat-soluble, taking them with a fat-containing meal is ideal. Regularity is key for optimal results, and consulting with a healthcare professional is always advisable, especially for those with specific health conditions.

Beyond Supplements: Embracing Natural Sources

While supplements are a practical way to ensure adequate intake, natural sources of these vitamins shouldn't be overlooked. Vitamin D3 can be sourced from sunlight and fatty fish, while K2 is found in fermented foods and leafy greens. Including these in your diet can significantly boost your nutrient profile.

Conclusion

Understanding the roles of Vitamin D3 and K2 in this journey is crucial for achieving enhanced well-being. Ethical Nutrition's Vitamin D3 and K2 supplement is crafted to deliver an optimal balance of these essential nutrients, tailored to support your health goals.

This supplement features a ratio that is particularly effective: 4000 IU of Vitamin D3 paired with 200 mcg of Vitamin K2. This higher strength of Vitamin D3 ensures adequate support for bone health, immune function, and overall well-being, especially in regions with limited sunlight. The corresponding 200 mcg of Vitamin K2 ensures that calcium is effectively utilised and directed to the bones, enhancing cardiovascular health by preventing arterial calcification.

Ethical Nutrition’s formula uses Vitamin D3 in the form of cholecalciferol, the most natural and easily absorbed variant, ensuring maximum efficacy. Equally important is their choice of Vitamin K2 as MK7, a form renowned for its superior absorption and longer half-life in the body. This combination not only promotes better calcium metabolism but also contributes significantly to maintaining overall health.

Don't just aspire for better health; actively pursue it. Discover how Ethical Nutrition's Vitamin D and K supplement can aid in your journey towards stronger bones, a healthier heart, and a robust immune system. Begin your journey to better health today – your future self will thank you. Shop now!

What is folate?

Folate, also known as vitamin B9, is part of the B-vitamin family. It’s an essential nutrient for healthy DNA replication, protein synthesis, and the development of the nervous system. 

Folate is essential during conception and pregnancy because it helps support sperm and egg quality and prevent birth defects, specifically neural tube defects like spina bifida [1]. 

The mum-to-be needs optimum levels of folate too, to prevent anaemia and peripheral neuropathy during pregnancy [1].

The risk of developing any of these issues is minimised by optimising folate intake, whether from folate-rich foods or supplements.

Are folate and folic acid the same thing?

When it comes to taking folate as a supplement, there are 2 forms to choose from: folic acid or methylfolate.

Folic acid is the man-made, synthetic form of folate. Your body has to convert folic acid into methylfolate to make it usable. The problem is many people struggle with this conversion due to genetic variations affecting the enzyme that performs the conversion (MTHFR – methylenetetrahydrofolate reductase). When they take folic acid it remains unconverted and left to float around in the bloodstream.

Methylfolate on the other hand is made from tetrahydrofolate found in foods (see the Top 6 foods for folate section below). Unlike folic acid, methylfolate can cross cell membranes and the blood-brain barrier, making it a far more convenient and effective form to use.

How does folate help you get pregnant?

Folate isn’t a fertility booster, but it is an essential nutrient for healthy conception and pregnancy. Fertility care focuses on optimising all the vitamins and minerals both partners need to conceive and enjoy a safe and healthy pregnancy. Folate, and the role it plays in DNA replication, cell division, and red blood cell production is part of this.

Folate and sperm health

Most recommendations for folate supplementation focus on the new mum but it’s good to remember that the new dad contributes half the genetic material to the baby, and his folate status is just as important. 

Research in this area highlights links between folate status and sperm quality and sperm development [2]. Low folate levels are associated with low sperm concentrations and an increased risk of congenital problems [2]. With this in mind, optimising dietary and supplemental folate for the father-to-be is an important part of pre-conception care.

Folate and neural tube defects 

The Institute of Medicine's Food and Nutrition Board of the National Academy of Sciences recommend that women take 400 mcg of folate each day while planning a pregnancy and during the first trimester to reduce the risk of neural tube defects [3]. This is in addition to maximising food sources of folate.

Neural tube defects occur during the first 3 months of pregnancy when the brain and spinal cord are developing. 

Folate supplementation may also help reduce the risk of orofacial clefts like cleft palate, which develop in early pregnancy [4].

Folate and congenital heart disease: protecting your baby’s heart

Approximately 13 babies a day are born with congenital heart disease in the UK. This is a sad reality for these babies and their parents, however hope is on the horizon for expectant parents as research shows that maternal folate supplementation can significantly decrease the risk of these heart issues [5]. We hope to see this number decline in years to come with greater awareness of the role folate plays during pregnancy. 

Top 6 foods for folate

Folate is found in various foods, but it's worth noting that it can be sensitive to heat and water, so it’s important to prepare folate-rich foods gently. 

Some excellent sources include:

• Vegetables – especially green veg like broccoli, spinach, kale, asparagus and green beans.

• Fruits - avocado, oranges, berries, and bananas.

• Legumes like lentils, chickpeas, split peas.

• Eggs.

• Nuts.

• Fortified foods.

There’s no guarantee that you will get enough folic acid from food alone, so a supplement is important. If you have morning sickness in early pregnancy, it may be difficult to eat enough food to get the folic acid you need.

When should I take folate for pregnancy?

It's recommended to begin taking a daily folate supplement 3 months before actively trying to conceive and throughout the first trimester. If you haven't used folic acid or folate supplements before, start as soon as you discover you're pregnant.

Opt for a supplement with at least 400 micrograms (mcg or µg) of methylfolate, the most active form of this nutrient.

Folate and breastfeeding

Folate continues to support mother and baby health even after pregnancy. Folate is a normal component of breast milk and is safe for both the mother and baby when taken as a supplement during breastfeeding. It passes into breast milk in small amounts, which help ensure the baby receives adequate levels during this critical period of growth and development.

Benefits of folate for new mums

Maintaining adequate folate levels is essential for breastfeeding mothers for their own health and to ensure the quality of their breast milk. Folate works with iron and vitamin B12 in red blood cell production and helps prevent anaemia, which can be a concern post-pregnancy. It also contributes to the new mum’s overall well-being, which is crucial for effective breastfeeding and nurturing the newborn.

If you're looking for a quality folic acid/folate supplement, look no further than Ethical Nutrition's Methylfolate Folic Acid. It's never too early to start prioritising you and your baby's health during this special journey!

References

1. Greenberg, J. A., Bell, S. J., & Guan, Y. 2011. Folic Acid Supplementation and Pregnancy: More Than Just Neural Tube Defect Prevention. Reviews in Obstetrics and Gynecology, 4(2), 52. https://pmc.ncbi.nlm.nih.gov/articles/PMC3218540/ 

2. Hoek, J., Willemsen, S. P., & Schoenmakers, S. 2020. Paternal Folate Status and Sperm Quality, Pregnancy Outcomes, and Epigenetics: A Systematic Review and Meta‐Analysis. Molecular Nutrition & Food Research, 64(9), 1900696. https://doi.org/10.1002/mnfr.201900696 

3. National Institutes of Health, 2022. Folate. [online] Available at https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/#:~:text=The%20FNB%20advises%20all%20women,published%20similar%20recommendations%20%5B36%5D. [Accessed 30 May 2025].

4. Wahl, S. E., Kennedy, A. E., Wyatt, B. H., Moore, A. D., Pridgen, D. E., Cherry, A. M., Mavila, C. B., & Dickinson, A. J. 2015. The role of folate metabolism in orofacial development and clefting. Developmental Biology, 405(1), 108-122. https://doi.org/10.1016/j.ydbio.2015.07.001 

5. Feng, Y., Wang, S., Chen, R. Tong, X., Wu, Z., Mo, X. 2015. Maternal Folic Acid Supplementation and the Risk of Congenital Heart Defects in Offspring: A Meta-Analysis of Epidemiological Observational Studies. Scientific Reports 5, 8506 (2015). https://doi.org/10.1038/srep08506 

What is COQ10?

COQ10 is a fat-soluble vitamin-like substance produced in the body and found naturally in certain foods. It is mainly produced in organs that have a high demand for energy [1] like the liver, lungs, kidneys, and heart, but it’s also synthesised in skeletal muscle and cell membranes. 

COQ10 plays an essential role in cellular energy production. It also works as an antioxidant, helping to protect cells and organs against damage from free radicals and other harmful molecules.

Free radicals are chemically unstable molecules produced as a by-product of normal metabolic processes. Left unchecked, they can build up and damage DNA and cell structures. Antioxidants like COQ10 can neutralise free radicals and protect us against this damage.

We naturally produce less COQ10 as we age, which may partly explain why we become more prone to the harmful effects of free radicals as we get older. Many scientists believe free radicals add to the ageing process and contribute to age-associated conditions like dementia, cancer, and cardiovascular disease. COQ10 is rising in popularity as a health supplement because of its benefits for the effects of ageing and age-associated diseases.

What are the health benefits of COQ10?

COQ10 comes in two forms: ubiquinone and ubiquinol. Both names reflect the fact that this molecule is ubiquitous (widespread) in the body, and can help a broad range of conditions.

Supporting cardiovascular health 

By decreasing oxidative damage from free radicals, CoQ10 can help maintain heart health, support heart function and lower blood pressure [2]. Risk factors for heart failure, such as high blood pressure, lead to cell damage, inflammation, and oxidative stress. Research shows that that CoQ10 supplements may reduce this damage and help improve heart failure symptoms and reduce major adverse cardiovascular events [2].

Energy production

CoQ10 is crucial for cellular energy production. Supplementation can enhance energy levels and help manage fatigue and tiredness [3]. This can be helpful for athletes and people who exercise frequently, those with age-related fatigue, and people managing chronic fatigue syndrome or fibromyalgia.

Cognitive support

As we age, our brain cells become less effective at producing energy and dealing with free radicals. There is a greater risk of increased inflammation in the brain and the development of cognitive conditions like Parkinson’s and dementia. COQ10 has neuroprotective effects in the brain [4] helping to tackle inflammation and support brain cell energy production.

 Fertility support 

CoQ10 helps maintain the energy required for sperm and egg development. Studies have shown supplementing with CoQ10 may increase the chances of pregnancy [5] in women undergoing Assisted Reproductive Technology procedures, when compared with placebo or no-treatment.

Managing migraines 

CoQ10 resides mainly in the cellular mitochondria – the tiny “batteries” that power each cell. If mitochondrial function is disturbed, it can cause low energy in brain cells and increase the chances of migraine. Supplementing CoQ10 may reduce the duration and frequency of migraines in children and adults [6].

Cancer management and prevention

Ongoing research shows a promising role for COQ10 in cancer prevention and care. It supports cellular energy metabolism affected by cancer treatments and helps manage the increased oxidative stress and inflammation generated by treatments and any progression of the disease [7].

Gum disease

People with gum disease (also known as gingivitis) often have lower levels of COQ10. Research shows that using COQ10 supplements alongside conventional dental treatments like scaling and root planing provides better outcomes for oral health than using conventional treatments alone [8].

Ubiquinone Vs Ubiquinol – What’s the difference?

CoQ10 has two forms, CoQ10 (ubiquinone) and ‘active’ CoQ10, known as ubiquinol. Both forms are present in the body, but ubiquinol is the most common form in circulation. 

There’s a theory that ubiquinol is the better form of COQ10 to supplement with because it’s the active form your body needs. However, this theory isn’t strictly true because it’s thought that ubiquinol reduces to ubiquinone during digestion. By using ubiquinol supplements, you’re essentially paying for an ingredient that does the same job as ubiquinone.

Many technical processes claim to increase the absorption of COQ10 by emulsifying it or using 'liposomal' forms. These versions often need to include stabilisers and additives like modified corn starch to create a stable, usable, product. 

However, the benefits of these processes are usually marginal and rarely compare like for like. Ultimately, any fat-soluble nutrient needs to be taken alongside a main meal that includes fatty foods so that fat-digesting enzymes can stimulate absorption.

Here at Ethical Nutrition we prefer to use a type of COQ10 produced by natural fermentation processes. This form includes additional bioactive compounds beneficial to your health. 

What foods contain COQ10?

Food sources include:

• Fatty fish, like herring, salmon, mackerel, and sardines
• Meat - especially organ meats like heart, liver, and kidney 
• Soybeans and tofu
• Pistachios, peanuts and sesame seeds
• Spinach, broccoli, cauliflower
• Strawberries and oranges

It’s difficult to meet the body’s needs for COQ10 through diet alone if you have a specific health condition or are experiencing the effects of ageing. At times like this, a good quality COQ10 supplement is essential.

COQ10 supplements – dosages, side effects, and interactions

Possible side effects

When taken as directed, the majority of COQ10 supplements cause no side effects. However, some people may experience mild nausea, upset stomach, loss of appetite, or diarrhoea.

Medication interactions

If you are taking any type of medication, it is wise to check with your healthcare practitioner before using COQ10. It can potentially interact with anticoagulant and blood-thinning medications.

Certain medications can increase your need for COQ10. The most well-known of these are the statin drugs used to lower cholesterol.

Dosages

Most research into COQ10 uses dosages of 90-150mg. If you have a specific health condition or are taking statin medication you are likely to need a daily dose of 150mg. Please note that the safety of COQ10 supplements during pregnancy and breastfeeding has not been established yet so it’s important to consult your doctor about this. 

Our COQ10 comes as a handy 1-a-day 150mg capsule. We recommend taking this during or immediately after your main meal for optimum absorption. 

COQ10 and statin drugs

Statin drugs are designed to lower cholesterol. They do this by blocking part of the process of cholesterol synthesis in your liver. However, this pathway is also needed for COQ10 production. For millions of statin users this drop in COQ10 causes fatigue and muscle aches and pains. Taking a supplement can help, and small-scale studies show that COQ10 effectively reduces muscle pains associated with statin use [9]. 

How to choose the best COQ10 supplement

With such a wide range of COQ10 supplements available, how do you know where to begin? Points to consider include:

• Bioavailability – what type of COQ10 is it and how well is it absorbed?
• Are there any additives or colourings in the product?
• Product strength and dosage – low strength capsules may need to be taken several times a day.

Here at Ethical Nutrition, we offer a high-quality, ethically sourced, 1-a-day CoQ10 supplement free from additives and other nasties. Check out our full range of supplements and save even more money with our convenient supplement bundles.

We hope this article has answered your questions about COQ10. If you want to know more, please do get in touch and we will do our best to advise. 

You might also enjoy reading:

Nutrition and Natural Treatments for Fibromyalgia

Top 8 Foods You Should Eat for Fighting and Preventing Dementia

Top 8 Vitamins for a Natural Energy Boost to Fight Fatigue

References

1. Saini R. 2011. Coenzyme Q10: The essential nutrient. Journal of Pharmacy & BioAllied Sciences. vol 3(3):466-467. doi:10.4103/0975-7406.84471
2. Mantle, D. 2015. Coenzyme Q10 and cardiovascular disease: an overview. British Journal of Cardiology 22:160. doi:10.5837/bjc.2015.037
3. Tsai, I.C., Hsu, C.W., Chang, C.H., et al. 2022. Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in Pharmacology. 13:883251. doi:10.3389/fphar.2022.883251
4. Bagheri, S., Haddadi, R., Saki, S., et al. 2023. Neuroprotective effects of coenzyme Q10 on neurological diseases: A review article. Frontiers in Neuroscience, 17, 1188839. https://doi.org/10.3389/fnins.2023.1188839
5. Florou, P., Anagnostis, P., Theocharis, P., et al. 2020. Does coenzyme Q10 supplementation improve fertility outcomes in women undergoing assisted reproductive technology procedures? A systematic review and meta-analysis of randomized-controlled trials. Journal of Assisted Reproduction and Genetics, 37(10), 2377-2387. https://doi.org/10.1007/s10815-020-01906-3
6. Shoeibi, A., Olfati, N., Soltani Sabi M., et al. 2017. Effectiveness of coenzyme Q10 in prophylactic treatment of migraine headache: an open-label, add-on, controlled trial. Acta Neurologica Belgica. 117(1):103-109. doi:10.1007/s13760-016-0697-z
7. Mantle, D., Rowbottom, H., Jones, J., et al. 2024. Energy Metabolism as a Therapeutic Target in Cancer: The Role of Coenzyme Q10. Oxygen, 4(2), 122-138. https://doi.org/10.3390/oxygen4020008
8. Manthena, S., Rao, M.V., Penubolu, L.P., et al. 2105. Effectiveness of CoQ10 Oral Supplements as an Adjunct to Scaling and Root Planing in Improving Periodontal Health. Journal of Clinical & Diagnostic Research vol 9(8): ZC26-8. doi: 10.7860/JCDR/2015/13486.6291. Epub 2015 Aug 1. PMID: 26436041; PMCID: PMC4576635.
9. Skarlovnik, A., Janić, M., Lunder, M., et al. 2014. Coenzyme Q10 supplementation decreases statin-related mild-to-moderate muscle symptoms: a randomized clinical study. Medical Science Monitor. Nov 6;20: 2183-8. doi: 10.12659/MSM.890777. PMID: 25375075; PMCID: PMC4226312.

Are you baffled by too many choices when it comes to magnesium supplements? This essential mineral helps with energy levels, sleep, mental health and much more but with so many supplements available, how do you know which one to choose?

Here at Ethical Nutrition we offer three types of magnesium: glycinate, malate, and taurate. In this article we explore the health benefits of magnesium glycinate and how it differs from the malate and taurate forms. We also look at dosages and contraindications and share tips on what to look for when choosing a magnesium supplement.

What does magnesium do?

Magnesium is involved in more than 600 enzymatic reactions [1] linked to:

• Energy production
• Hormone formation and function
• Blood pressure regulation
• Muscle function
• Mental wellbeing and handling stress
• Sleep
• Bone health

Despite its importance, an estimated 75% of adults in the UK do not get enough magnesium through their diet.  Because of this, a significant number are seeking out magnesium supplements to tackle symptoms like anxiety, muscle cramps and poor sleep. 

Which form of magnesium is best?

Picking the right magnesium supplement can feel daunting. So, we’ve summed up the key differences between each type to help you choose.

Magnesium oxide

One of the cheapest forms of magnesium available, magnesium oxide has a poor absorption rate compared to other forms and can have a laxative effect.

Magnesium citrate

Magnesium bound to citric acid, magnesium citrate can also cause loose stools or diarrhea in sensitive individuals.

Magnesium malate

Malic acid plays an important role in ATP (adenosine triphosphate) production – the primary form of energy used by cells. Magnesium malate is well absorbed and makes a great option for supporting muscle function and energy levels as well as mental health and hormone balance.

Magnesium taurate

This form combines magnesium with the amino acid taurine. Taurine supports cardiovascular function and healthy blood pressure [2] and these effects are enhanced by binding it with magnesium. If you’re looking to support heart health and energy levels, opt for magnesium taurate.

Magnesium glycinate

Magnesium glycinate combines magnesium with the amino acid glycine. As a neurotransmitter, glycine has a calming effect in the brain and is also involved in antioxidant production, liver health, and immune health [3]. Easy to digest and well absorbed, magnesium glycinate may help manage symptoms of anxiety, low mood, hormonal imbalance, blood pressure dysregulation, poor sleep, and low energy.

What does magnesium glycinate do?

Let’s take a closer look at how magnesium glycinate can help.

Stress Management

Magnesium has been shown to interact with the hypothalamic-pituitary-adrenal (HPA) axis, which is central to the body's stress response. We need more magnesium during times of stress because it is used to produce stress hormones in the adrenal glands [4]. Magnesium glycinate supports this process and has a calming effect on the nervous system, helping to reduce anxiety and tension. 

Mood Regulation

Magnesium is needed for the production and function of key neurotransmitters like serotonin and dopamine, which are crucial for mood regulation. Published case studies demonstrate the effectiveness of magnesium glycinate for alleviating depression in as little as 7 days [5].

Manage PMS

Magnesium has been shown to alleviate pre-menstrual syndrome (PMS) [6] and is even more potent when combined with vitamin B6. 

Enhances insulin sensitivity

Insulin receptors require magnesium to be able to function properly. Both human [7] and animal studies [8] demonstrate the positive effect of magnesium supplementation on insulin resistance and blood glucose regulation.

Enhances Sleep Quality

Magnesium already has natural muscle-relaxing properties and when combined with the calming effects of glycine it can be a great aid for restful sleep. Studies show that magnesium supplements improve melatonin levels, reduce the time taken to fall asleep, and enhance overall sleep quality [9].

Supports Muscle and Nerve Function

By influencing neuromuscular signals and balancing  calcium levels within the body, magnesium glycinate promotes healthy muscle and nerve function. This can be especially helpful if you are experiencing muscle cramps, restless legs, or nerve discomfort.

Promotes Bone Health

Magnesium helps your body use calcium and vitamin D3 to maintain bone density. Research shows that people who consume less than the recommended amount of magnesium have a higher risk of bone fractures and low bone density [10]. 

Dosage, side effects, and contraindications

Magnesium glycinate is well tolerated and less likely to cause loose stools or diarrhoea compared to other forms of magnesium like oxide or citrate.

Our magnesium glycinate supplement provides 180mg of elemental magnesium per dose. Elemental weights tell you how much of the mineral you are taking, rather than the overall weight of the mineral plus its carrier molecule, i.e. magnesium + glycine.

It is important to follow the dosage instructions as taking excessive amounts of magnesium can cause side effects like irregular heartbeat, very low blood pressure, and muscle weakness. 

If you are taking any medications, it is advisable to consult your healthcare practitioner before using magnesium glycinate. It can potentially interact with bisphosphonates, blood pressure drugs, and corticosteroids. Equally, certain medications deplete levels of magnesium, making supplementation essential.

How to choose a magnesium supplement

If you’re looking to add magnesium glycinate to your wellness routine, here’s our advice on what to look for:

• Research the brand. Look for trustworthy brands who are transparent about how they source and manufacture their products and ensure an ethical supply chain.
• Additives: some supplements are filled with bulking agents and other unnecessary additives. 
• Type of magnesium: check the ingredients list to see what form of magnesium is in the product. A brand may boast “magnesium glycinate” on the front of the label but a quick glance at the ingredients may reveal it is mainly magnesium oxide with a small amount of glycinate.

As leading UK supplement providers, we use the finest vegan ingredients and planet-friendly packaging. You can be sure that our product is 100% magnesium glycinate with no unnecessary binders, fillers, or other additives. Why not start with our magnesium glycinate or try our magnesium bundle today. 

You might also enjoy reading:

Top 4 Supplements for Anxiety

Nutrition and Natural Treatments for Fibromyalgia

Magnesium with Malate: The Benefits of This Savvy Supplement

References

1. J.  Hoenderop, J. G., & M.  Bindels, R. J. 2015. Magnesium in Man: Implications for Health and Disease. Physiological Reviews. doi.org/PRV-00012-2014
2. Santulli, G., Kansakar, U., Varzideh, F., Mone, P., Jankauskas, S. S., & Lombardi, A. 2023. Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview. Nutrients, 15(19). https://doi.org/10.3390/nu15194236
3. Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. 2017. Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxidative Medicine and Cellular Longevity doi.org/10.1155/2017/1716701
4. Cuciureanu, M.D., & Vink, R. 2011. Magnesium and stress. In R. Vink & M. Nechifor (Eds.), Magnesium in the Central Nervous System [online]. Adelaide (AU): University of Adelaide Press.
5. Eby, G.A., Eby, K.L. 2006. Rapid recovery from major depression using magnesium treatment. Medical Hypotheses. 67(2):362-370. doi:10.1016/j.mehy.2006.01.047
6. Fathizadeh, N., Ebrahimi, E., Valiani, M., Tavakoli, N., & Yar, M. H. 2010. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iranian Journal of Nursing and Midwifery Research, 15(Suppl1), 401-405. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/
7. Morais, J.B.S., Severo, J.S., de Alencar, G.R.R., de Oliveira, A.R.S., Cruz, K.J.C., Marreiro, D.D.N., Freitas, B.J.E.S.A., de Carvalho, C.M.R., Martins, M.D.C.C.E., & Frota, K.M.G. 2017. Effect of magnesium supplementation on insulin resistance in humans: A systematic review. Nutrition. 38:54-60. doi:10.1016/j.nut.2017.01.009
8. Liu, H., Li, N., Jin, M., Miao, X., Zhang, X., & Zhong, W. 2020. Magnesium supplementation enhances insulin sensitivity and decreases insulin resistance in diabetic rats. Iranian Journal of Basic Medical Sciences, 23(8), 990-998. doi.org/10.22038/ijbms.2020.40859.9650
9. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M.M., Hedayati, M., Rashidkhani, B. 2012. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences 17(12):1161-1169.
10. Rondanelli, M., Faliva, M. A., Tartara, A., Gasparri, C., Perna, S., Infantino, V., Riva, A., Petrangolini, G., & Peroni, G. 2021. An update on magnesium and bone health. Biometals, 34(4), 715-736 doi.org/10.1007/s10534-021-00305-0

Your liver is one of the hardest working organs in your body. Responsible for a whole host of processes that support detoxification, digestion, immunity, and much more, this powerhouse often needs extra protection to keep functioning at full pace.

Milk thistle (Silybum marianum) is a sought-after herb for natural liver health and wellness. Often popularised as a hangover cure, there’s much more to this ancient herbal remedy than easing the effects of a big night out. In this article we explore the research behind the benefits of milk thistle and explain what to look for in a good quality supplement. 

What is milk thistle? 

Milk thistle (also known as “holy thistle” and “Mary thistle”) has purple flowers and spiky white veined leaves. This flowering herb is part of the daisy family and is native to Mediterranean countries. 

Its active ingredient, silymarin, is a mixture of different chemicals called flavonolignans. Silymarin has antiviral, antioxidant and anti-inflammatory properties. It has traditionally been used for liver and gallbladder disorders and to protect the liver against toxins.

Health benefits of milk thistle 

Milk thistle is well established in herbal folklore and its health benefits are now being backed by research.

Liver health 

Milk thistle is the most renowned for its ability to shield liver cells from the harmful effects of toxins. This benefits people with liver damage caused by excess alcohol, liver disease, Non-alcoholic fatty liver disease (NAFLD), and hepatitis. One particular study highlights the effectiveness of silymarin as an intervention for NAFLD even when diet and physical activity levels remain unchanged [1]. 

Diabetes management  

Silymarin is being researched for its beneficial effects on Type 2 diabetes [2]. It is thought that this active compound can improve insulin sensitivity and help lower excess blood sugar. The anti-inflammatory and antioxidant properties of milk thistle may also help reduce the risk of complications from diabetes.

Support during chemotherapy

Silymarin has been shown to have anti-tumour effects and can help protect against chemotherapy-induced cell toxicity [3]. 

Bone health

We all gradually lose bone density as we age. However, women have a higher risk of developing osteopenia and osteoporosis because they lose the bone-protective effects of oestrogen during menopause. 

Milk thistle shows potential for supporting bone health as silymarin can modulate genetic expression toward bone building and preventing bone loss in postmenopausal women [4].

Anti-inflammatory effects

Milk thistle can regulate the activity of cytokines, molecules responsible for inflammation [5]. This opens up a wide range of possible uses for milk thistle supplements, from liver inflammation to inflammatory skin conditions like psoriasis and acne.

Weight loss

There isn’t an enormous amount of research on milk thistle for weight loss, but a 2016 study using diet-induced obese mice [6] found silymarin improved diet-induced inflammation and insulin resistance whilst protecting liver cells from injury.

Milk thistle and other medications

Always consult with your healthcare practitioner before using milk thistle alongside any other supplements or medications. Whilst milk thistle has traditionally been used during pregnancy there is limited data examining its safety.

Milk thistle may influence detoxification enzymes in the liver which can potentially slow down or accelerate the metabolism of various drugs. The herb may interact with diabetes medication, certain antibiotics, immunosuppressants, and hepatitis C medication.

How to choose a milk thistle supplement

The quality of milk thistle supplements can vary widely between brands. Some of the key points to look out for when choosing one include:

• Strength: opt for at least 60mg of silymarin extract per capsule, giving you the flexibility to increase the dose if required. 

• Provenance: good quality brands know where their milk thistle is sourced.
• Tincture, tablet, or capsule? Tablets contain more binders and fillers than capsules. Tinctures are usually alcohol-based and may not be suitable for some people.
• Dosage: lower strength supplements may require a higher dosage compared to stronger one-a-day products.

Here at Ethical Nutrition we ensure 80mg of active concentrated silymarins in each 100mg capsule of milk thistle extract. Our milk thistle supplements come as a convenient one-a-day dosage, contain no unnecessary binders, fillers, or additives and are delivered to you in plastic-free planet-friendly packaging.

Ready to give them a try? Shop our milk thistle supplements today! 

You might also enjoy reading:

Digestive Enzymes! How They Can Help You

What Is COQ10? The Supplements and Its Health Benefits

How To Maintain Normal Blood Sugar Balance

References

1. Kołota, A., Głąbska, D. Dietary Intake of Milk Thistle Seeds as a Source of Silymarin and Its Influence on the Lipid Parameters in Nonalcoholic Fatty Liver Disease Patients. 2021. Applied Sciences. 11(13):5836 doi.org/10.3390/app11135836
2. Kazazis, C.E., Evangelopoulos, A.A., Kollas, A., Vallianou, N.G. 2014. The therapeutic potential of milk thistle in diabetes. The Review of Diabetic Studies 11(2):167-174. doi:10.1900/RDS.2014.11.167
3. Wang, Y., Yuan, A-J., Wu, Y-J., Wu, L-M., Zhang, L. 2023. Silymarin in cancer therapy: Mechanisms of action, protective roles in chemotherapy-induced toxicity, and nanoformulations Journal of Functional Foods Volume 100 105384 doi.org/10.1016/j.jff.2022.105384.
4. Mohd Fozi, N.F., Mazlan, M., Shuid, A.N., Isa Naina, M. 2013. Milk thistle: a future potential anti-osteoporotic and fracture healing agent. Current Drug Targets. Dec;14(14):1659-66. doi: 10.2174/13894501113146660222. PMID: 24093748.
5. Achufusi, T.G.O., Pellegrini, M.V., Patel, R.K. Milk Thistle. [Updated 2024 Feb 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; Available from: https://www.ncbi.nlm.nih.gov/books/NBK541075/
6. Guo, Y., Wang, S., Wang, Y., Zhu, T. 2016. Silymarin improved diet-induced liver damage and insulin resistance by decreasing inflammation in mice. Pharmaceutical Biology 16;54(12):2995-3000. doi:10.1080/13880209.2016.1199042

What are prebiotics?