Sadly, most takeout meals and frozen dinners aren’t designed with nutrition or health in mind. If they were, they probably wouldn’t be as popular!

Most of us worry that we’re not getting enough vitamins and minerals from our less-than-ideal diets, which is why nearly 80% of us take dietary supplements.

While most people probably only take a morning multivitamin and some omega -3, dietary supplements can be a slippery slope. Every new supplement seems like the missing piece on the journey to health and wellness, and before you know it, you have a cabinet full of pills and powders.

Can You Overdose on Supplements?

Most vitamins and minerals have a specific tolerable upper intake level, which is the maximum amount that anyone should take. It’s practically impossible to reach these limits when getting your nutrients from food. However, if you’re taking multiple supplements daily, an overdose can sneak up on you.

The most toxic vitamins are Vitamin A, D, E, and K because they’re fat-soluble. Unlike water-soluble vitamins like Vitamin B-complex and C, which are easily excreted from the body, excess fat-soluble vitamins are stored and can accumulate to dangerous levels quite fast.

Water-soluble vitamins aren’t harmless, though. Very high doses can still cause dangerous side effects like abdominal pain in the case of Vitamin C and liver damage in the case of Vitamin B3.

Where to Draw the Line

● Get tested for nutrient deficiencies

If you suspect you have vitamin and mineral deficiencies, don’t just start researching your symptoms on the internet and buying supplements to try because this is ineffective and expensive. Instead, take a micronutrient test to identify what you actually need; it’ll save you a lot of money in the long run.

● Get a prescription

Although you don’t need a prescription for buying over the counter (OTC) supplements, it could help you from going overboard. Ask your doctor or see a functional medicine practitioner for a prescription.

● Read the labels & track your intake

Whether you buy OTC supplements or get a prescription, read the labels. Pay attention to the dosage and the daily value percentage (%DV), which is the recommended amounts of nutrients to consume or not to exceed each day. Anything above 100% should be a red flag unless you have an actual deficiency. If you’re taking more than one supplement, remember to add the daily value percentages for each nutrient.

● Know the limits and watch out for warning signs

Do your research on the Recommended Dietary Allowance and upper intake levels for any nutrients you intend to supplement. The best resource for this is the National Institutes of Health (NIH) website, as it has clear guidelines for most supplements.

Also, watch out for warning signs like abdominal pain, nausea, heartburn, sensitivity to light, and pretty much anything out of the ordinary. Stop taking supplements immediately if you experience any unexpected effects.

When used the right way, supplements can be a great addition to a healthy lifestyle, as long as you get a micronutrient test to figure out what and how much you really need. Once you know, it’s much easier to protect your health by getting the right supplements and tracking your intake.

Photo by Anshu A on Unsplash

The post When Is Taking Too Many Supplements Dangerous? appeared first on Lifestyle.

Several studies have shown that a magnesium deficiency contributes to stress, depression, anxiety and insomnia. Our bodies burn through magnesium much faster when we’re stressed, and if those magnesium stores aren’t replenished, then anxiety, depression and insomnia can kick in.

HOW IT WORKS

Magnesium Reduces Stress Hormones
Magnesium inhibits the release of cortisol and reduces the physical effects of stress including anxiety and panic attacks. This is the main reason why magnesium is used up much faster in our bodies when we’re stressed.

Magnesium Has Anti-Inflammatory Properties
Magnesium reduces the risk of brain inflammation by slowing the production cytokines. High levels of cytokines can alter brain function and cause memory loss, anxiety, depression, bipolar disorder and schizophrenia.

Magnesium Removes Heavy Metals From The Body
Heavy metals like lead, mercury and aluminum have been known to accumulate in the brain and cause a host of problems including neurological disorders. Magnesium helps to remove heavy metals from the body thereby protecting the brain.

Magnesium Increases GABA Levels
GABA is the neurotransmitter that slows down brain activity and allows you to relax. When GABA levels are low, the mind is constantly racing making it impossible to fall asleep. Magnesium not only increases your GABA levels but it also regulates the hormone melatonin, which controls your sleep cycle.

Boost Your Magnesium Levels
Eating magnesium-rich foods is the easiest way to boost your magnesium levels. The recommended daily allowance is about 400 mg for men and 300 mg for women.

Some of the best sources of magnesium include spinach (269 milligrams per bunch), almonds (124 milligrams per half a cup) and dark chocolate (237 milligrams in a bar). Salmon, seaweed and whole grains are also good sources.

Since it’s not practical to keep track of how much magnesium each food contains, just remember to eat more whole grains, leafy green vegetables and nuts.

If your magnesium levels are really low and you’re showing symptoms of deficiency such as irritability, confusion, hyperventilation, nausea and muscle spasms, talk to your doctor about magnesium supplements. Your doctor might administer a blood test before recommending a specific supplementation protocol.

Magnesium supplements that end in “-ate”, such as magnesium citrate and malate, are the best since they are easily absorbed by the body. Consult your doctor if you experience side effects, such as diarrhea, vomiting and confusion, when taking supplements.

Magnesium is the original “chill pill” because it helps you relax and fall asleep. If you’re struggling with anxiety, depression and insomnia, try eating more magnesium-rich foods such as spinach and nuts, and talk to your doctor about magnesium supplements.

The post Magnesium Can Reduce Stress And Help You Sleep appeared first on Lifestyle.