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Magnesium is sometimes called the “miracle mineral” due to its extensive health benefits to maintaining overall well-being, energy levels, and even emotional health. Yet, most people lack this vital nutrient. In this post, we look at how to ensure we get enough magnesium for all its many benefits in our body through natural food sources, the better supplement choices. Read on to power up your muscles, mental wellbeing and heart health and more with magnesium in our wellness plan.

Why Magnesium Matters

Magnesium is involved in over 300 biochemical reactions in the body, making it crucial for energy production, muscle function, nerve transmission, and bone health. It also plays a significant role in regulating mood and can help combat anxiety and depression. For women, adequate magnesium levels can alleviate PMS symptoms, support hormonal balance, and even improve sleep quality. (See the larger list of benefits below)

A winter wonder? Magnesium can support respiratory health as it play a key role in maintaining proper lung function. It has been shown to help relax the muscles surrounding the airways, making it easier to breathe especially in the upcoming winter month, when respiratory issues can flare up. Magnesium helps regulate inflammation in the lungs, which is particularly beneficial for people with respiratory conditions such as asthma or chronic obstructive pulmonary disease (COPD).

Magnesium’s powerhouse partner

Magnesium matters as well in maintaining healthy bones in growing youth and it helps to increase bone density and to help prevent the onset of osteoporosis in ageing adults. Magnesium works closely with calcium in the body. They have in common positive effects on bone health, osteoporosis prevention, and heart health. They do work synergistically.

Another example of their power partnership: While calcium promotes muscle contraction, magnesium helps muscles relax and regulates calcium levels, ensuring calcium is absorbed by bones rather than deposited in soft tissues, which could lead to calcification. (See the note below about optimal health benefits requiring a balanced intake of both minerals. Watch this blog space for a deep dive on calcium as you rededicate yourself to better bones and muscles with the New Year)

Why Do We Lack Magnesium? 

It is surprisingly common for people to not get enough magnesium in their diets, especially if they eat large amounts of processed foods in which much of the magnesium is removed. Factors contributing to this deficiency include:  

1. Dietary Changes: Many processed foods lack the magnesium-rich ingredients found in whole foods.
2. Soil Depletion: Modern agricultural practices can deplete magnesium levels in the soil, leading to lower magnesium content in our fruits and vegetables.
3. Increased Stress: High stress levels can deplete magnesium, as our bodies require more of it during stressful periods.
4. Absorption Issues: Certain health conditions, like gastrointestinal disorders, can hinder magnesium absorption.

Some of the many roles magnesium plays in bodily functions:

1. Energy Production: Magnesium is essential for the conversion of food into energy. It helps activate ATP (adenosine triphosphate), the primary energy carrier in cells.
2. Muscle Function: It supports muscle contraction and relaxation, helping to prevent cramps and spasms. Adequate magnesium is vital for proper muscle function during physical activity.
3. Nerve Transmission: Magnesium aids in the transmission of signals between nerves and muscles, contributing to a well-functioning nervous system.
4. Bone Health: About 60% of the body’s magnesium is stored in bones, where it helps with bone formation and maintenance, along with calcium and vitamin D.
5. Blood Sugar Regulation: Magnesium helps regulate insulin action and blood sugar levels, playing a role in preventing insulin resistance.
6. Heart Health: It supports cardiovascular health by helping to maintain normal heart rhythm and regulating blood pressure.
7. Mood Regulation: Magnesium influences neurotransmitter function, impacting mood and emotional health. It may help alleviate symptoms of anxiety and depression.
8. Protein Synthesis: Magnesium is involved in the synthesis of proteins, which are vital for growth, repair, and overall health.
9. DNA and RNA Synthesis: It plays a role in the synthesis of DNA and RNA, contributing to cell division and overall cellular health.
10. Electrolyte Balance: Magnesium helps regulate other electrolytes in the body, such as potassium and sodium, maintaining proper fluid balance.

How much daily magnesium is recommended?

Dr. Moondust is in alignment with what the Mayo Clinic suggests which 135 – 210 mg per day is. Ideally, we aim for a calcium-to-magnesium ratio close to 2:1 for optimal function. Supplements are one way to ensure you do not miss out on magnesium’s power to support daily life and health goals.

Most people will consume more calcium than magnesium, leading to potential imbalances. Often both supplements come together in one pill because they’re complementary.

Which Magnesium Supplement to Choose?

There are many magnesium formulations available and it can be confusing. Here are just a few of the most popularly used ones and what they do to help narrow your choices. We also suggest choosing a combined calcium/magnesium supplement with equal doses since these two minerals are complementary when functioning in bone health and heart health together.

1. Magnesium Citrate: This is one of the most popular forms due to its high bioavailability. It’s easily absorbed by the body and is known for its mild laxative effect, making it ideal for those who may struggle with constipation.
2. Magnesium Glycinate (Bis-Glycinate): This form is bound to glycine, an amino acid that promotes relaxation and better sleep. It’s gentle on the stomach and doesn’t typically cause digestive issues, making it a great choice for those who want to manage stress and anxiety.
3. Magnesium Oxide: While it contains a high amount of magnesium, it’s less bioavailable, meaning your body may not absorb it effectively. It’s often used for digestive support due to its laxative properties.
4. Magnesium L-Threonate: This newer form is gaining attention for its ability to cross the blood-brain barrier, potentially enhancing cognitive function and memory. It’s particularly appealing for those concerned about brain health.
5. Magnesium Malate: A good option for energy support, magnesium malate combines magnesium with malic acid, which is found in fruits like apples. This form may help alleviate fatigue and muscle pain.

Prefer Natural Food Sources of Magnesium?

You can boost your magnesium levels through diet and enjoy the numerous foods that are high in this mineral. Try incorporating these magnesium-rich foods into your meals:

• Leafy Greens: Spinach, Swiss chard, and kale are excellent sources.
• Nuts and Seeds: Almonds, cashews, and pumpkin seeds pack a magnesium punch.
• Whole Grains: Brown rice, quinoa, and oats provide a hearty dose.
• Legumes: Black beans, lentils, and chickpeas are nutritious and versatile.
• Dark Chocolate: A delicious treat that’s also good for you, dark chocolate (70% cocoa or higher) contains significant magnesium.

Points of caution to consider

It is always wise to consult your healthcare professional before you start on any supplements. You may haveunderlying health conditions or medications a supplement might interact with.

• Recognize signs of deficiency. These may be muscle cramps, fatigue, irritability, and irregular heartbeat. It may prompt timely dietary changes or supplementation.
• Aim for balance. While magnesium is vital, it’s important to maintain a balanced intake of other minerals, such as calcium and potassium, which work synergistically with magnesium for optimal health.
• Stay hydrated as it can enhance the absorption of magnesium and other nutrients as it supports overall bodily functions!

Who needs to avoid or limit magnesium intake?

Consider these groups:  

1. Kidney Disease Patients: Those with impaired kidney function may struggle to excrete excess magnesium, leading to potential toxicity. It’s crucial for individuals with kidney issues to consult a healthcare provider before supplementation.
2. Certain Medications: Magnesium can interact with some medications, including:
   
   • Diuretics: Some diuretics can increase magnesium loss, while others can raise magnesium levels, requiring careful monitoring.
   • Antibiotics: Magnesium can interfere with the absorption of certain antibiotics, such as tetracycline and fluoroquinolones.
   • Heart Medications: Some heart medications may also interact with magnesium levels.
3. Severe Gastrointestinal Disorders: Conditions like Crohn’s disease or celiac disease can affect magnesium absorption and may complicate supplementation.
4. Heart Block or Arrhythmias: People with certain heart conditions should be cautious, as high doses of magnesium can affect heart rhythm.
5. Pregnant or Nursing Women: While magnesium is important during pregnancy and breastfeeding, excessive supplementation should be avoided. Consulting a healthcare provider is essential.
6. Hypotension (Low Blood Pressure): Magnesium can lower blood pressure, so individuals with existing low blood pressure should be careful with supplementation.
7. Dehydration: Those who are dehydrated should avoid magnesium supplements, as they can further affect electrolyte balance.
8. Heart Medications: Some heart medications may also interact with magnesium levels.

Always consult with a healthcare provider before starting any new supplement.

Symptoms of Excess Magnesium

It’s easy to help ourselves to any supplements we want at the stores. Be aware that you can overdo a good thing. Cut back if you experience any of the following:

1. Diarrhea: One of the most common side effects of too much magnesium is diarrhea, especially with forms like magnesium citrate.
2. Nausea and Vomiting: High doses can upset the stomach and cause nausea.
3. Fatigue and Weakness: Excess magnesium can lead to feelings of fatigue or lethargy.
4. Irregular Heartbeat: Very high levels can disrupt heart rhythms, leading to palpitations or other cardiac issues.
5. Low Blood Pressure: Magnesium has a relaxing effect on blood vessels, and excessive amounts can lead to hypotension (low blood pressure).

Stay within dosage limits and monitor your responses.

Learn more about essential elements and other health and lifestyle tips: Visit www.moondustcosmetics.com for more posts on essential elements, nutrition, science of body care and wellness overall to help you thrive today and in the ever changing health climate and environment.

Learn more about essential elements and other health and lifestyle tips: Visit www.moondustcosmetics.com for more posts on essential elements, nutrition, science of body care and wellness overall to help you thrive today and in the ever changing health climate and environment.

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Temperatures drop in this season and we begin to spend more of our time indoors. So, the air quality inside our homes and workplaces in our safe spaces can affect our overall wellness. Indoor environments can serve up plenty of pollutants that can impact our health in subtle and sometimes alarming ways. Prolonged exposure may have both short-term and long-term effects on our bodies. Beyond allergy symptoms and respiratory issues, these hidden hazards can impact something much deeper: our cellular health.

From allergens like mold to invisible threats such as volatile organic compounds (VOCs), what we breathe inside can trigger a host of problems. Think allergies and fatigue and even long-term risks such as cancer.

The Invisible Threats: EMFs, Mold, and Toxins

• EMFs: One of the biggest dangers in modern indoor environments

We surround ourselves with modern conveniences that emit electromagnetic fields (EMFs). These include electronic devices like cell phones, Wi-Fi routers, and microwave ovens. They are all around us, invisibly representing a great danger in our indoor spaces.

Though EMFs are generally considered safe at low levels, there’s growing concern about both short and long term effects on our body’s natural processes. While research is ever evolving and more is needed, some studies suggest that prolonged exposure to EMFs could disrupt cellular functions and increase the risk of cancer.

The cancer risk is linked to the disruption by EMFs of apoptosis. Programmed cell death is crucial for eliminating damaged cells from our system, but when stimulated too often (for example, by microwaves), apoptosis can be a trigger for cancer.

• MOLD

Mold, especially black mold and its spores, is another indoor threat (look out for its growth in damp places). It thrives in damp, poorly ventilated areas and releases spores that can exacerbate respiratory issues, particularly in those with asthma or allergies. Even more concerning is that mold exposure may affect your immune system, leading to chronic inflammation.

• TOXINS

Toxins from cleaning products, furniture, and even electronics add another layer of concern. Chemicals like formaldehyde and benzene, commonly found in household products, can interfere with cellular health and potentially contribute to the development of cancer.

We often see our home or office as a safe haven, but modern indoor environments often harbour these and other unseen hazards. Poor ventilation, cleaning chemicals, and off-gassing from (new) furniture and carpets can release harmful chemicals mentioned like formaldehyde and benzene into the air as well as the challenge of mold in damp indoor areas aggravating our respiratory systems, in general.

Create a Healthier Indoor Environment

What can we do to improve our indoor air quality and reduce exposure to harmful elements? Take these steps to simple practices you can do on any day:

• Open windows daily to help circulate fresh air
• Use natural cleaning products to minimize VOCs
• Add plants like spider plants, snake plants, bamboo palms, ferns or peace lilies which will not only enhances your décor but can also help purify the air by absorbing toxins as they create a calm and tranquil space! (See a post just about the power of plants here)
• Invest in a high-quality air purifier. It can significantly improve air quality, especially if you live in an area with high pollution or have mold sensitivities. Consider an air purifier with a HEPA filter to remove particles and allergens or a model with activated carbon to eliminate VOCs.
• Combat EMFs by being mindful of how close you sit to routers and electronics, and turn off devices when not in use.

Based on Dr. Moondust’s published research in: Apoptosis and the Environment: How Toxins Disrupt Cellular Self-Destruction found in the Moondust shop.

To learn more consider reading: A New Approach to Cancer Risk Assessment: An Overview – which is a good choice as an introduction to environmental toxins also found in the shop.

Apoptosis: The Body’s Cellular Clean-up Mechanism

The air we breathe and the health of our environment directly affects our cells. When we talk about reducing exposure to indoor pollutants, we’re also supporting our body’s ability to carry out apoptosis. This process, which clears out damaged cells, is essential for maintaining cellular health and preventing the uncontrolled growth that leads to cancer. Mold, EMFs, and toxins can disrupt apoptosis, putting your body at greater risk.

Apoptosis appears in Dr. Moondust’s blogs about health, scientific sunburn and the environment throughout the moondust website and its many resources. This process helps remove damaged or unnecessary cells, maintaining cellular health; but, if uncontrolled, it can be involved in the development of cancer.

Today’s topic reminded us that toxins in the air we breathe, like mold spores and VOCs, can disrupt this process, leading to cellular dysfunction and put your body at greater risk.

In future posts, we’ll explore how environmental factors like these directly influence apoptosis, offering insights into how to keep your body’s cellular cleanup crew functioning at its best.

Visit the website for more posts on healthy lifestyles, delicious and protective food choices and articles on the science of how to protect ourselves in the face of environmental changes.

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Zinc might not dominate headlines in popular posts, like calcium or vitamin D, but it has a leading role in our health. An essential trace mineral, it is involved in a range of bodily functions—from maintaining strong bones and a healthy heart to supporting immune function, hormone balance, and even fertility. Since our body doesn’t produce zinc on its own, getting enough through your diet is a key factor to reaping its many benefits. 

Why Zinc Matters 

Zinc is crucial at every stage of life and increases in importance as we age. This mineral acts as a powerful antioxidant, reducing inflammation and helping to combat oxidative stress, which can lead to chronic diseases like atherosclerosis, cancer, and neurological disorders. As we get older, the body’s ability to fend off illness diminishes, so zinc’s role in bolstering the immune system is even more critical. Studies show that adults aged 55 to 87 with higher zinc levels have significantly lower infection rates. 

For women, zinc supports hormone production, particularly estrogen and progesterone. It helps to maintain balance and alleviate symptoms of hormonal fluctuations, especially during menopause. For men, zinc is known to boost testosterone levels and improve sperm quality, highlighting its role in both female and male fertility. 

In addition to immunity and hormone regulation, zinc plays a vital role in wound healing and maintaining cardiovascular health. It helps regulate inflammation and oxidative stress, two major contributors to heart disease. For those managing blood sugar, zinc also balances insulin, the hormone responsible for regulating glucose levels in the body. 

Getting Enough Zinc 

While both plant and animal foods contain zinc, Dr. Moondust and the team that bring you healthy lifestyle information and tips favour a strong plant-based diet to reduce your saturated fats and risk of bowel cancer from barbecued meats. However, incorporating zinc-rich foods from animal-based sources can also help ensure meeting your daily requirements. You’ll also be reminded of some excellent plant source options that offer a delicious menu addition as well as colour and variety of tastes and nutrients.  

Here are a few tips to naturally incorporate zinc-rich foods into your diet: 

1. Start your day strong: Poached eggs with spinach (which also contains some zinc) to your breakfast routine. Or, add zinc-rich sunflower seeds to your oatmeal or favourite cold cereal. Alternatively, spread some tahini sauce on toasted sunflower seed bread (sesame seeds are notably high in zinc) or natural peanut butter (another great zinc source). 

2. Seafood for lunch: Opt for zinc-rich seafood, like crab or shrimp, in salads or as a protein-packed sandwich. Or, alternatively, have a nutritious green salad with avocado (high in zinc) and abundantly sprinkled with roasted sunflower seeds. Mushrooms are also high in zinc so add a soup to that salad.  

3. Red meat in moderation: You might enjoy a few servings a week of grilled steak or lamb chops to meet your zinc needs but also consider the consequences of cattle farming for the environment in terms of poor land-use, methane production, and the potential effect of hormone- and antibiotic-treated livestock on your health.   

4. Snack smarter: Keep nuts, seeds including sunflower seeds, and cheese on hand as quick, zinc-filled snacks when you need a healthy boost. 

5. Fortify your meals: Pair zinc-rich foods with fat-soluble vitamins A, D, E, and K—found in foods like liver, leafy greens, and dairy—for better absorption and enhanced health benefits.  

Ideas for purely plant focused combinations that enhance zinc inclusion in a daily diet  

6. Traditional diets, which included foods like organ meats and fermented vegetables, often brought these nutrients together for optimal health. 

7. Add tofu, lentils, seeds, oatmeal, beans, mushrooms, and quinoa as just some examples in addition to leafy greens, some berries, even guava and vegetables that are often associated with cooking soups and stews. Some sites that include more ideas and zinc content of veggies and fruits are found here  and here.    

Zinc Deficiency: What to Watch For 

Zinc deficiency can lead to a range of symptoms, many of which can mimic other conditions. Low energy, frequent infections, poor wound healing, and even issues with memory and cognitive function could all point to a zinc shortage. Because zinc is involved in immune system function, those deficient in zinc are more prone to colds, flu, and other illnesses. Furthermore, zinc’s role in energy production means that chronic fatigue could also be a sign that you’re not getting enough of this vital mineral. 

Women may find that a zinc deficiency can disrupt hormone production, leading to imbalances that affect everything from mood to menstruation and beyond. If you find that you’re often tired or dealing with stubborn skin issues, such as slow-to-heal cuts or irritations, it might be time to look at your zinc intake. 

When and how to take zinc if you choose supplements? 

A daily dose of up to 10 mg taken with meals is gentle on the stomach and helps to avoid nausea. Zinc citrate is a favoured form of this mineral that is commonly found in supplements.  

Whether your focus is to maintain your immune system, balance your hormones, or keep your heart healthy, zinc is one of those little minerals that deserves your attention. Include it in your daily nutrition, and you’ll support better overall health in both the short and long term. 

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Protect your skin at the peak of summer and keep that radiant glow going! Don’t let those long, sunny days lull you into abandoning your sun safety standards! Soaking up the sun is invigorating. It also demands extra care for your skin. Team Moondust Cosmetics® is here to guide you on how to maintain your skin’s health and youthful appearance during this sun-soaked month. August is Sun Safety Month so read on for our refresher on integrating all your healthy sunshine habits to support both your skin and overall well-being. 

Understanding Summer Skin Challenges 

The summer sun has a profound impact on our skin. Prolonged exposure to UV rays accelerates collagen breakdown, leading to premature aging and increased risk of pigmentation issues. This breakdown not only affects your skin’s elasticity but also its overall health. As Dr. Moondust, cancer biologist and founder of Moondust Cosmetics says, “Maintaining healthy skin is crucial for both short-term radiance and long-term health.” 

3 Keys to Sun-Safe Armor:  Cleanse, Combat Damage, Nourish 

1. Include these steps in your daily skincare routine 

Cleansing: Begin and end your day with a gentle cleanser that suits your skin type. Avoid products with harsh chemicals that can strip your skin of its natural oils. Cleanse to remove sweat, sunscreen, and impurities without stripping natural oils. 

Moisturizing: Apply a hydrating moisturizer that contains ingredients like hyaluronic acid or ceramides to keep your skin plump and hydrated. With this you will get both hydration and anti-aging benefits. (Note: some people are allergic to hyaluronic acid so do a spot test on your arm first to make sure there is no irritation, redness, or itching; nasal congestion may also occur.) 

Apply sun protection: Your summer skincare routine is all about sun protection. Apply Moondust’s Skin Protector Plus (SPP)  with its broad-spectrum protection under your makeup or on its own for outdoor activities. 

Catch Dr. Moondust’s personal skin care routines in these posts:   LINK (View Dr. Moondust’s personal daily routine video here, or read the blog post here)     

2. Understanding Sun Damage and Aging 

Combat damage from extended sun exposure. It accelerates the aging process by breaking down collagen, leading to wrinkles and skin sagging. Additionally, UV rays contribute to pigmentation issues and can dehydrate the skin, leaving it looking dull and tired. Address these challenges by applying a sun protector keep up with habits that add to your overall skincare strategy. 

Apply Moondust’s Skin Protector Plus (SPP) liberally and regularly when outdoors or near spaces that expose you to light such as patios, sunrooms or windows while traveling to summer fun destinations. Its formulation, featuring zinc oxide, offers superior protection against harmful UV rays. 

Protect against environmental damage 

Your personal care habits combined with awareness of your environment can help guard against detrimental effects of pollution, UV rays, and free radicals on the skin.  

This brings us to step 3… 

3. Nourish Your Skin from Within 

Even on cloudy days, UV rays can penetrate through the clouds. Protect your skin from environmental damage by incorporating antioxidants into your routine. Consider: Use antioxidants, such as vitamin C or green tea extract, to combat environmental damage.  

Anti-oxidants: Vitamin C is known for its brightening properties. It helps combat free radicals and reduces signs of sun damage. Green Tea Extract is a natural anti-inflammatory that soothes the skin and provides additional protection against UV-induced damage. 

Hydration: The key to radiant skin, especially in the heat is to drink plenty of water and enjoy hydrating foods like cucumbers and watermelon. These have high water content alongside other choices like strawberries and celery. They all help to achieve proper hydration deliciously and maintain skin elasticity and support overall health. 

Balanced diet: Your diet plays a significant role in skin health. You can get the double benefit of staying well-hydrated and energy giving nutrition by incorporating a balanced mix of: 

An array of fruits and vegetables: Rich in antioxidants, these foods help counteract oxidative stress and maintain skin resilience. Enhance your diet with berries that are high in antioxidants that fight free radicals (blueberries are especially healthy with strong anti-cancer properties). Enjoy leafy greens which are packed with vitamins and minerals essential for skin health. 

Add some spice such as Turmeric. Known for its anti-inflammatory properties, turmeric can help reduce redness and inflammation. 

Omega-3 Fatty Acids: Found in fatty fish, walnuts, and flaxseeds, omega-3s support skin hydration and elasticity. 

Pack Superfoods for Outdoor Picnics and Snacks 

The role of superfoods and superherbs in your summer menu selection should not be overlooked.  They add to your internal nourishment and it all shows in your external glow due to healthy skin. 

We’ve all heard about superfoods like acai berries, chia seeds, and kale into your diet for their high antioxidant content. Learn more about superfoods and superherbs that defy aging and cancer  here. And for more to make your summer super, catch the brief podcast interview on Superherbs and Superfoods with Dr. Moondust  here. 

What’s good for your skin is good for your body and your skin reflects your overall health today and your longevity potential!!  Check the website for effective tips and techniques to help you take care of your skin and combat the signs of aging. If you’d like to see Moondust’s signature suncare in action, virtually, click here to ‘Try It On’ using a mobile device.    

Consistent sun protection is the foundation of healthy skin and vitality in this super fun and sun drenched month. 

For more tips and to see Moondust’s signature suncare in action, visit our website. 

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