In this blog, I will share knowledge about Vitamins, Minerals, Amino Acids, Healthy Fats, Bioflavonoids, and Polyphenols. 

Magnesium: The Unsung Hero of Health

Magnesium is one of the most critical - yet often overlooked - minerals in human body.
It participates in over 300 biochemical reactions, impacting everything from energy production and sleep quality to muscle function and mood stability. Despite its importance, nearly half of all adults don't get enough magnesium. Daily magnesium needs: 600 - 1000 mg.

 Why Magnesium matters:

energy production: essential for ATP synthesis in mitochondria.
muscle and nerve function: regulates contraction and relaxation.
sleep and mood support: influences GABA and serotonin pathways.
bone health: works with calcium and vitamin D for bone density.
heart health: support normal blood pressure and heart rhythm.
There are several different kind of magnesium:

Magnesium L-Threonate: supports cognitive function and memory
Magnesiumbisglycine: best for overall absorption, joints and mood.
Magnesium Citrate: helps relieve constipation.
Magnesium Malate; helps with physical activities, good against muscle pain and fatigue.
Magnesium Taurate: best for sleep.
The right form, combination and timing depends on your needs.

Get the minimum needs with supplementation and the rest with dietary sources, like dark leafy greens, algae, seafood, nuts, seeds, banana, legumes, buckweat, spinach, and dark chocolate.

Are you getting enough?

The most common signs of magnesium deficiency include muscle cramps and pain, fatigue, irritability, poor sleep, headaches, arrhythmia, and complains during menstrual cycle. 

If you suspect a deficiency contact me directly for personalised advice.

Vitamin P (Rutin) – Benefits & where to find it

What Is Vitamin P?

“Vitamin P” is an old term for bioflavonoids, plant compounds that enhance vitamin C absorption and

support blood vessels. One of the most studied is Rutin.

Benefits of Rutin:

● Vascular Health: strengthens capillaries and reduces bruising

● ️ Antioxidant: protects cells from oxidative stress

● Anti-inflammatory: may reduce swelling and support joint health

● Brain Health: preliminary research suggests it may support cognitive function

Guardia, T., et al. (2001). Anti-inflammatory properties of plant flavonoids. Methods and... See more