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Magnesium and K2 Optimize Your Vitamin D Supplementation

Analysis by Dr. Joseph Mercola Fact Checked

  • June 15, 2020
vitamin d3 k2 and magnesium


  • If you take supplemental vitamin D3, you also need to be mindful of taking extra vitamin K2 and magnesium
  • It’s important to increase your vitamin K2 intake when taking high-dose supplemental vitamin D to avoid complications associated with excessive arterial calcification
  • You need 146% more vitamin D to achieve a blood level of 40 ng/ml (100 nmol/L) if you do not take supplemental magnesium, compared to taking your vitamin D with at least 400 mg of magnesium per day
  • Vitamin D improves magnesium absorption, but taking large doses of vitamin D can deplete magnesium, as magnesium is required in the conversion of vitamin D into its active form
  • Combined intake of both supplemental magnesium and vitamin K2 has a greater effect on vitamin D levels than either individually. You need 244% more oral vitamin D if you’re not concomitantly taking magnesium and vitamin K2

Optimizing your vitamin D level is ideally done through sensible sun exposure. However, many simply are unable to obtain sufficient levels from the sun alone and need supplemental vitamin D. In this case, nutritional synergies become an important factor.

According to research by GrassrootsHealth,1 “combined intake of both supplemental magnesium and vitamin K2 has a greater effect on vitamin D levels than either individually,” and “those taking both supplemental magnesium and vitamin K2 have a higher vitamin D level for any given vitamin D intake amount than those taking either supplemental magnesium or vitamin K2 or neither.”

You Need 2.5 Times More D if Not Taking Magnesium and K2

GrassrootsHealth is a nonprofit, independent public health research institute that has been conducting large-scale population-based nutrient research since 2007.2 While a significant focus is on vitamin D, the organization has also branched into other nutrients.

Its D*action project includes a global cohort of over 10,000 self-subscribed individuals who, anonymously, provide information about their supplement use and overall health status.

GrassrootsHealth research shows blood levels in the range of 40 nanograms per milliliter to 60 ng/ml (100 nanomoles per liter to 150 nmol/L) are safe, effective and will lower overall disease incidence and health care costs.3

That said, other nutrients have been shown to work synergistically with vitamin D, and being deficient in them can significantly influence your vitamin D status as well. Importantly, data from nearly 3,000 individuals reveal you need 244% more oral vitamin D if you’re not also taking magnesium and vitamin K2. As reported by GrassrootsHealth:4

“… 244% more supplemental vitamin D was needed for 50% of the population to achieve 40 ng/ml (100 nmol/L) for those not taking supplemental magnesium or vitamin K2 compared to those who usually took both supplemental magnesium and vitamin K2.”

What this means in practical terms is that if you take all three supplements in combination, you need far less oral vitamin D in order to achieve a healthy vitamin D level.

Vitamin D Dose-Response

How Magnesium Affects Vitamin D

I’ve previously written about the importance of taking vitamin K2 when you’re taking high-dose supplemental vitamin D to avoid complications associated with excessive calcification in your arteries. In fact, relative vitamin K2 deficiency is typically what produces symptoms of “vitamin D toxicity.”

That said, magnesium is also a crucial part of the equation, as it is a component necessary for the activation of vitamin D. Without sufficient amounts of it, your body cannot properly utilize the vitamin D you’re taking.5,6,7,8

This actually helps explain why many need rather high doses of vitamin D to optimize their levels — it could be that they simply have insufficient amounts of magnesium in their system to activate the vitamin D. As noted by Mohammed Razzaque, professor of pathology at Lake Erie College of Osteopathic Medicine in Pennsylvania:9

“People are taking vitamin D supplements but don’t realize how it gets metabolized. Without magnesium, vitamin D is not really useful. By consuming an optimal amount of magnesium, one may be able to lower the risks of vitamin D deficiency, and reduce the dependency on vitamin D supplements.”

According to a scientific review10,11 published in 2018, as many as 50% of Americans taking vitamin D supplements may not get significant benefit as the vitamin D simply gets stored in its inactive form, and the reason for this is because they have insufficient magnesium levels.

Research published in 2013 also highlighted this issue, concluding that higher magnesium intake helps reduce your risk of vitamin D deficiency by activating more of it. As noted by the authors:12

“High intake of total, dietary or supplemental magnesium was independently associated with significantly reduced risks of vitamin D deficiency and insufficiency respectively.

Intake of magnesium significantly interacted with intake of vitamin D in relation to risk of both vitamin D deficiency and insufficiency … Our preliminary findings indicate it is possible that magnesium intake alone or its interaction with vitamin D intake may contribute to vitamin D status.” 

Similarly, GrassrootsHealth has found13 you need 146% more vitamin D to achieve a blood level of 40 ng/ml (100 nmol/L) if you do not take supplemental magnesium, compared to taking your vitamin D with at least 400 mg of magnesium per day.

Vitamin D Dose-Response by Supplemental Magnesium Intake

The interplay between magnesium and vitamin D isn’t a one-way street, though. It goes both ways. Interestingly, while vitamin D improves magnesium absorption,14 taking large doses of vitamin D can also deplete magnesium.15 Again, the reason for that is because magnesium is required in the conversion of vitamin D into its active form.


Click here to learn Dr. Mercola's ultimate guide to combating coronavirus

Vitamins D, B12 and Magnesium May Affect COVID-19 Outcomes

While vitamin D and magnesium are important for overall health year-round, they may be of particular importance right now, as we’re still dealing with the COVID-19 pandemic in many areas of the world, and a second wave is expected in the fall.

According to preliminary research,16,17 that is still undergoing peer review, older COVID-19 patients given a combination of vitamin D, magnesium and vitamin B12 fared significantly better than those who did not receive the supplements:

“Between 15 January and 15 April 2020, 43 consecutive COVID-19 patients aged ≥50 were identified. 17 patients received DMB [vitamin D, magnesium and B12] and 26 patients did not. Baseline demographic characteristics between the two groups were similar.

Significantly fewer DMB patients than controls required initiation of oxygen therapy subsequently throughout their hospitalization (17.6% vs 61.5%). DMB exposure was associated with odds ratios of 0.13 … and 0.15 … for oxygen therapy need and/or intensive care support on univariate and multivariate analyses respectively.

Conclusions: DMB combination in older COVID-19 patients was associated with a significant reduction in proportion of patients with clinical deterioration requiring oxygen support and/or intensive care support. This study supports further larger randomized control trials to ascertain the full benefit of DMB in ameliorating COVID-19 severity.”

Signs of Vitamin D Deficiency

The idea that vitamin D might play a role in COVID-19 severity makes sense considering its importance in infections, including viral infections, in general. Vitamin D helps regulate your immune function, and deficiency is associated with more frequent infections and inflammation-related illnesses of all types. Other common signs and symptoms of vitamin D deficiency include:18

  • Muscle weakness and fatigue
  • Bone and joint pain, as well as fractures
  • Depression
  • Impaired cognition and headaches
  • Slow wound healing

Long-term deficiency can also contribute to more chronic health problems, including rickets, cardiovascular disease and autoimmune disease.19 Risk factors for vitamin D deficiency include:

  • Rarely spending time outdoors and/or always wearing sunscreen
  • Having darker skin
  • Being over the age of 50
  • Obesity
  • Having gastrointestinal problems

Optimize Your Vitamin D Before Fall

Aside from age and comorbidities such as diabetes, obesity and heart disease, vitamin D deficiency has also been identified as an underlying factor that significantly impacts COVID-19 severity and mortality. I discuss this in “Vitamin D Is Directly Correlated to COVID-19 Outcome.”

The following graph is from a May 18, 2020, letter20 to the Federal Chancellor of Germany, Angela Merkel, from retired biochemist Bernd Glauner and Lorenz Borsche, in which they highlight studies21 showing a clear correlation between COVID-19 mortality and vitamin D levels.

correlation covid 19 death rate

It’s important to note that experts are already warning SARS-CoV-2 may reemerge in the fall when temperatures and humidity levels drop, thereby increasing the virus’ transmissibility.

To improve your immune function and lower your risk of viral infections, you’ll want to raise your vitamin D to a level between 60 ng/mL and 80 ng/mL by fall. In Europe, the measurements you’re looking for are 150 nmol/L and 200 nmol/L. Optimizing your vitamin D is particularly important if you are older or have darker skin.

One of the easiest and most cost-effective ways of measuring your vitamin D level is to participate in the GrassrootsHealth’s personalized nutrition project, which includes a vitamin D testing kit, either alone or in combination with the omega-3 test. This is done in the convenience of your home.

To make sure your vitamin D level and immune system function are optimized, follow these three steps:

1.First, measure your vitamin D level — Once you know what your blood level is, you can assess the dose needed to maintain or improve your level. The easiest way to raise your level is by getting regular, safe sun exposure, but if you’re very dark-skinned, you may need to spend about 1.5 hours a day in the sun to have any noticeable effect.

Those with very light skin may need only 15 minutes a day, which is far easier to achieve. Still, they too will typically struggle to maintain ideal levels during the winter. So, depending on your situation, you may need to use an oral vitamin D3 supplement. The next question then becomes, how much do you need?

2.Assess your individualized vitamin D dosage — To do that, you can either use the chart below, or use GrassrootsHealth’s Vitamin D*calculator. To convert ng/mL into the European measurement (nmol/L), simply multiply the ng/mL measurement by 2.5. To calculate how much vitamin D you may be getting from regular sun exposure in addition to your supplemental intake, consider using the DMinder app.22

Vitamin D - Serum Level

3.Retest in three to six months — Lastly, you’ll need to remeasure your vitamin D level in three to six months, to evaluate how your sun exposure and/or supplement dose is working for you.

Not only will optimizing your vitamin D be an important strategy for you and your family, but it would be really helpful to start thinking about your community as well.

If you can, speak to pastors in churches with large congregations of people of color and help them start a program getting their congregation on vitamin D, and if you have a family member or know anyone who is in an assisted living facility, meet with the director of the program and encourage them to get everyone tested or at least start them on vitamin D.

I am currently in the process of writing a comprehensive resource book to help you in this effort. We really need an army of people to make a difference and build up the immune resiliency of the population before the next wave hits in the fall. This will work FAR better than any unsafe and untested vaccine that will most likely never be ready by the fall anyway.

How to Improve Zinc Uptake to Boost Immune Health

Reproduced from original article:

Analysis by Dr. Joseph Mercola    Fact Checked

Hydroxychloroquine needs zinc to be effective against COVID-19 infection, doctor says

Reproduced from original article:

hydroxychloroquine(NaturalHealth365) As the novel coronavirus pandemic wears on, scientists and doctors around the world are racing around for an effective COVID-19 treatment, including big pharma sponsored ideas that have many people quite concerned.  But, one potential treatment that’s garnered a lot of press recently is hydroxychloroquine.  But, most people don’t realize what makes this antimalaria medication so effective against COVID-19 … until now. (keep reading!)

Setting aside the highly politicized headlines, it’s worth realizing that doctors are prescribing hydroxychloroquine as an experimental treatment for COVID-19. But there’s one detail that’s often missing in the media coverage: data indicates that zinc is necessary for hydroxychloroquine to actually work.

Hydroxychloroquine is nothing new: But, as a “COVID-19 treatment,” many doctors are missing a huge piece of the puzzle

Hydroxychloroquine (brand name Plaquenil) isn’t some brand-new wonder drug. It’s is already used to treat malaria as well as certain autoimmune conditions like systemic lupus erythematosus (SLE) and rheumatoid arthritis (RA).

Pioneered by controversial French physician and microbiologist Dr. Didier Raoult, hydroxychloroquine is now showing early promise as a highly effective COVID-19 treatment.  Doctors from around the world – including France, Brazil, and the United States – have observed remarkable effects after prescribing the drug, particularly when prescribed alongside zinc sulfate and the antibiotic azithromycin, otherwise known as Z-pack.

While the use of Z-pack concerns us – we’ve previously reported on a 2012 study out of Vanderbilt University which found that the antibiotic was associated with an increased risk of deadly heart issues – we are hopeful about the use of zinc.  In fact, this trace element is involved in hundreds of functions in the body, including proper immune function.

Many doctors now believe zinc is key for effective hydroxychloroquine/COVID treatment, especially when provided early on in very sick individuals.

Don’t write off hydroxychloroquine just yet, doctors plead – this trace mineral needs to be included for the drug to work

Currently, the data on hydroxychloroquine as a COVID-19 treatment is not a slam dunk.

For example, one small French study found no beneficial effects of hydroxychloroquine plus Z-pack in 11 COVID-19 patients. However, the majority of these patients had significant comorbidities (including obesity, cancer, and HIV) and there was no mention if zinc was included in the intervention.

But other studies, including a randomized controlled trial out of China involving 62 patients as well as a study from Dr. Raoult and his team involving 1,061 patients suggest that this COVID-19 treatment is both safe and effective (neither of these studies have been peer-reviewed yet). The French team actually reported a 91 percent success rate (meaning the virus was undetectable in 973 patients within 10 days).

And in an April 6 interview with Southern California-based KABC-TV,  Dr. Anthony Cardillo, CEO of Mend Urgent Care in Sherman Oaks, says hydroxychloroquine “really only works in conjunction with zinc.” He says this is because hydroxychloroquine opens up a channel in infected cells through which zinc can enter and block viral replication.  (His statement is corroborated by 2010 research published in PLOS Pathology which showed that zinc inhibits the replication of SARS-coronavirus, at least in cell culture samples.)

Meanwhile, Dr. Cardillo says he is prescribing zinc plus hydroxychloroquine to good effect. “Every patient I’ve prescribed it to has been very, very ill and within 8 to 12 hours, they were basically symptom-free.”

Dr. Cardillo advises that this COVID-19 treatment be reserved for people who are already very sick, in order to preserve supplies for people who are already currently taking hydroxychloroquine for other conditions, including those previously mentioned (RA and SLE).Want to boost your body’s own stores of zinc now? The recommended dietary allowance (RDA) is 8 milligrams per day for women and 11 mg per day for men.  In addition, you can find this essential mineral in foods like wild rice, peas, pecans, oysters, beans, and yogurt.

Sources for this article include:


COVID Warning: The importance of avoiding a zinc deficiency

Reproduced from original article:

zinc-immunity-news(NaturalHealth365) As the COVID-19 pandemic sweeps across Europe and the United States, accompanied by more and more deaths, the need for optimal immune system defense has never been more urgent. Now, a new review in Advances in Nutrition highlights the ability of zinc to improve immune function, while acting against a wide variety of dangerous viruses including hepatitis C, HIV and more.

Editor’s note: Dr. Vladmir Zelenko, a New York physician has been using zinc – as part of a highly successful (inexpensive) treatment protocol.  Stay tuned … because I will be reporting on this more – in the near future.

Of course, scientists have long known that zinc can reduce the severity and duration of cold symptoms. But now it appears zinc can act against more serious viral diseases as well.  So, today, let’s take a closer look at how this all works.

Zinc is antiviral on two different levels

Zinc, an essential mineral, is indispensable for cell division, growth and development. It also helps to produce hormones, break down carbohydrates from foods, and maintain the immune system.

A strong anti-inflammatory agent, zinc is also antioxidant – meaning that it has the power to scavenge and neutralize disease-causing free radicals.  Research has shown that zinc fights viruses in two ways … by not only being a direct antiviral, but it stimulates antiviral activity.

A widespread nutritional problem among older Americans

According to Dr. Emily Ho, a professor at the College of Public Health and Human Services at Oregon State University, 12 percent of all Americans – a significant chunk of the population – fail to obtain adequate zinc.

Do NOT ignore the health dangers linked to toxic indoor air.  These chemicals – the ‘off-gassing’ of paints, mattresses, carpets and other home/office building materials – increase your risk of headaches, dementia, heart disease and cancer.

Get the BEST indoor air purification system – at the LOWEST price, exclusively for NaturalHealth365 readers.  I, personally use this system in my home AND office.  Click HERE to order now – before the sale ends.

And, in those 65 and older – incidentally, the age group most susceptible to severe complications and poor outcomes from COVID-19 – the number vaults to a disturbing 40 percent!

Research has shown that zinc-deficient individuals are most at risk of developing viral infections. This is bad news at any time, of course – but is particularly dangerous in light of the current global coronavirus pandemic.

In a review published in Journal of Nutrition, researchers noted that zinc deficiency quickly diminishes cell-mediated responses, leading to increased opportunistic infections and mortality rates.  In fact, in one study, 30 days of suboptimal zinc intake led to losses of 30 to 80 percent in defense capacity, including tumor defense and antibody-mediated responses.

People most at risk for zinc deficiency include the elderly, and those with IBD, leaky gut, or other digestive disorders.  In addition, excessive alcohol use and certain medications – such as oral contraceptives – can deplete zinc levels as well.

Signs of zinc deficiency include frequent infections, fatigue, poor concentration, infertility and slow wound healing. Changes in sense of taste or smell, food cravings and hair loss can also be a warning sign.

Researchers discover a natural way to hinder viral replication

The good news: studies support the ability of zinc supplementation to boost immune status.  Short periods of zinc supplementation have been shown to substantially improve immune defense in individuals with HIV and chronic gastrointestinal disorders.

Even more impressive, however, is zinc’s activity against specific viruses – and its ability to interfere with viral replication cycle and genome transcription.  In other words, zinc inhibits the ability of viruses to reproduce and spread.

In an extensive review of studies published in Advances in Nutrition, the authors reported that zinc caused a reduction in viral load in cases of respiratory syncytial virus – and inhibited viral RNA and protein synthesis in a gastroenteritis virus.

This virus-fighting micronutrient was also shown in clinical trials to reduce the duration and severity of herpes simplex outbreaks, to decrease markers of inflammation in hepatitis C, and to reduce infection and increase CD4 T cell count in HIV (human immunodeficiency virus).

Clearly, zinc is effective against some viral “heavy hitters!”  By the way, zinc has also been shown to inhibit SARS, a virus closely related to COVID-19.

And, in trial after trial, zinc reduced the severity, frequency and duration of symptoms of the common cold.

In a landmark study published in Antimicrobial Agents and Chemotherapy, zinc gluconate lozenges were taken every two hours by participants suffering from the common cold. After a week, 86 percent of the 37 zinc-treated subjects were free of cold symptoms, compared with only 46 percent of the placebo-treated participants.

A powerful way to BOOST the immune defense of elderly people

While declining immune system strength is a consequence of advancing age, studies show that zinc supplementation may be able to help “recharge” the body’s defenses.  In one double-blind placebo-controlled trial, 53 participants over age 65 with low zinc status were given either 30 mg of zinc or a placebo containing only 5 mg of zinc for three months.

The team found that the group that received the 30-mg dosage of zinc displayed a significant increase in their levels of infection-fighting T cells.  The scientists concluded that “zinc supplementation could play an important role in improving immunity and preventing infectious diseases, such as pneumonia, in the elderly.”

Don’t forget how “optimal levels” can help you AVOID chronic illness

The Office of Dietary Supplements advises that men should get 11 mg of zinc a day, while women should get 8 mg.  You can boost your dietary intake of zinc with grass-fed beef, free-range poultry, organic chickpeas, cage-free eggs, cashews and pumpkin seeds.

Zinc is available as a supplement in lozenges, capsules, syrups, tablets or (even better) liposomal form.  Of course, we suggest you consult with your integrative healthcare provider before adding zinc to your daily routine.

Keep in mind: excessive amounts of zinc can cause unwanted side effects like nausea, diarrhea and a copper deficiency.

The bottom line: healthy levels of zinc are crucial for proper immune function – and for all-important defense against dangerous viral infections.  We just have to be smart about getting the right amount.

Sources for this article include:


So Where Are the Bodies THIS Year?

© 1st February 2020 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Want to learn more from GreenMedInfo? Sign up for the newsletter here www.greenmedinfo.com/greenmed/newsletter
Reproduced from original article:


Written by Brenton Wight, Health Researcher, LeanMachine
Copyright © 1999-2020 Brenton Wight, LeanMachine
Updated 8th February 2020

Over 60 million people in the world have glaucoma, but only 30 million know they have it as there are no warning signs.
High intra-ocular pressure causes destruction of retinal ganglion cells, leading to vision loss.
Cataracts are the leading cause of blindness and Glaucoma is second.
There is no cure for glaucoma. Treatments focus on reducing intra-ocular pressure, but this does not always prevent further degradation.
High risk groups:

  • Those over 60
  • Those with a family history
  • Diabetics
  • Those who are severely nearsighted
  • Those with light colored eyes. Grey or blue eyes have the highest risk, brown the least
  • Those with increased IOP (intra-ocular pressure)
  • Those with compromised blood flow to the optic nerve
  • Those living with air pollution

What is Glaucoma?

In wide angle glaucoma, the most common form, changes in the trabecular meshwork prevent the aqueous liquid from draining correctly, resulting in an increase in the pressure (inta-ocular pressure) inside the eye.
image trabecular meshwork
The trabecular meshwork is an area around the base of the cornea, responsible for draining the aqueous humor (the liquid in the eye).
The increase in pressure causes destruction of retinal ganglion cells that form part of the optic nerve, resulting in peripheral vision loss, i.e. less vision in the extreme left, right, high and low fields, while the central vision remains relatively intact until the progression of vision loss in the extremities slowly creeps toward the centre of vision.
As glaucoma is more common as we age, and AMD (Age-related Macular Degeneration) is also more common as we age, and affects the central vision, we must look after the health of our eyes to retain as much vision as possible.
In my upcoming article on Macular eye disease, I will discuss the fact that Age-related Macular Degeneration has NOTHING to do with age, but many other factors such as taking aspirin, which increases the effect of blood leakage in the macular area of the retina, compounding the degeneration.
We must look at both conditions, as if we lose central as well as extremities vision, hope for retaining any eyesight is poor.

Cause of Glacoma

Doctors cannot explain why some people get glaucoma and others do not, even if their intra-ocular pressure is raised.
Mitochrondrial dysfunction appears to be the main cause, according to recent studies on glaucoma-prone mice, where glaucoma progression was halted by high doses of Niacin (Vitamin B3), or in particular, by NAD+ which is a derivative of B3. NAD (Nicotinamide adenine dinucleotide) exists in the body in two forms, the oxidized form NAD+ and reduced form NADH. As we age, we produce less and less NAD, which explains increasing risk for glaucoma as well as many other age-related conditions. Seniors have only half the mitochondria of young people.
The mouse studies used a very high dose of Vitamin B3, equivalent to a human taking 40 grams. A typical high-dose Niacin is low in cost and good insurance, improving cardiovascular health as well.
Even better is NADH which is more expensive, but many times more effective.
Also, mitochondrial function can be improved with PQQ, (Pyrroloquinoline Quinine).
A recent study on air pollution:
“The more polluted the air, the higher the risk is that those who live in that area will develop glaucoma”, claims a new study from the UK, published in the journal Investigative Ophthalmology and Visual Science. Researchers found that when the amount of fine particulate matter (FPM, particles 2.5 microns or less in diameter, also called PM 2.5) was higher, the rate of self-reported glaucoma was increased by at least 6%, in contrast to the areas with the least air pollution.

If we ask our Optometrist if there is any food or supplement that can help ward off glaucoma, they will usually say “There is nothing you can do. Take your eye drops, and prepare for surgery.”
Yet, their own web site contains the study info:www.optometry.org.au/blog-news/2017/3/6/vitamin-could-stop-glaucoma/
Could it be that they do not want to lose patients? Why not advise everyone that a daily dose of Vitamin B3 has no side effects and may just stop us from going blind!

See studies below on NADH.

This is not surprising to LeanMachine. I have been advising people for years that most age and lifestyle diseases are caused by mitochondrial dysfunction. Cancer research has all been about genetics, but it is the mitochondria that produces a chemical that produces apoptosis, the programmed cell death of an unhealthy cell. Without healthy mitochondria, we are at a higher risk for cancer, as we need the mitochondria to destroy sick cells before the cancer gets a foothold.
Mitochondria are the energy-producing organelles inside the cytoplasm of every living cell, producing ATP (Adenosine Triphosphate) which we need for everything we do.
As babies, each cell in our body has over 2,000 mitochondria, inherited only from our mother. Some cells requiring more energy have more mitochondria, like heart muscle cells, having around 5,000 mitochondria. At senior age, we only have a few hundred. Exercise increases mitochondria, there is a good reason to get off the couch.

Types of Glaucoma

  • Open Angle (chronic) Glaucoma – the most common type where aqueous fluid drains too slowly from aging of the drainage channel, causing pressure to build inside the eye. Younger people can also get this type. People do not notice vision changes at first because the sharpness of central vision is retained until late stages
  • Normal Tension Glaucoma – also called Low Tension or Normal Pressure Glaucoma. Not related to high pressure, but where the optic nerve is damaged even at normal pressure, or reduced blood supply to the optic nerve. Symptoms include migraine headaches, cold hands and feet, low blood pressure or other blood vessel problems. Those of Japanese descent have a higher risk
  • Acute Angle Closure Glaucoma – where the eye drainage becomes blocked, resulting in a sudden rise in pressure requiring emergency medical care. Symptoms can include blurred vision, severe headaches, eye pain, nausea, vomiting, rainbow-like halos seen around bright lights. Sometimes there are no symptoms. Higher risk for those of Asian or Native American descent
  • Angle Recession Glaucoma – Caused by trauma (injury) to the eye, which allows debris in the eye to gradually block drainage channels, raising the pressure. If treated early, vision can be saved
  • Primary Congenital Glaucoma – 1 in 10,000 babies are born with this hereditary condition. Family history with both parents increases likelihood, but often there is no family history on either side. If the first and second child have it, later children have very high risk. Boys have double the risk as girls. Sometimes affects one eye, but most often affects both. Untreated, this is a major cause of blindness in children. When treated before age 3, eyesight is normally saved. Symptoms include:
    1. Baby closes eyelids as if trying to protect the eye
    2. Baby seems overly sensitive to light
    3. Baby tears up more than normal
    It is imperative to check these warning signs in all infants
  • Secondary Glaucoma – Result of another eye condition such as inflammation, trauma, tumour, uveitis

Other Eye Disease

Many other conditions affect sight, and I will discuss these later in separate articles. Of course, it is quite possible to have more than one condition, so early diagnosis is essential so we are more likely to be dealing with the first condition without confusing treatment with two or more conditions.
Here are a few of the most common:

  • Diabetic Retinopathy affects blood vessels in the retina, and is the most common cause of vision loss among diabetics.
  • Macular Degeneration affects blood vessels in the visual centre (Macula) of the eye. There are wet and dry types.
  • Cataracts where the lens gradually becomes opaque
  • CMV Retinitis an infection of the retina, often affecting thise with poor immunity or with AIDS
  • Diabetic Macular Oedema caused by fluid accumulation in the macula causing severe blurred vision
  • Retinal Detachment the retina separates from the nerve tissue and blood supply underneath it
  • Uveitis is inflammation of one or more of the uvea, the nerve tissue, and/or blood supply underneath. Common with Sarcoidosis


Typical Eye ChartEveryone should get an annual eye check. In some people, an astute eye doctor can see by the shape of the eye if a person is at high risk, even before they have high pressure or symptoms.
Most people are first checked by an optometrist, and when a problem is found they are normally referred to an ophthalmologist.
The Standard Eye Test: First, after a quick eye chart test, with and without glasses, amblyopia (“lazy eye”) is tested by covering one eye and looking for movement in the other eye, also ocular motility testing to determine how well the eyes follow a moving object, and stereopsis or depth perception.
Then a refraction test checks the degree of hyperopia (farsightedness), myopia (nearsightedness), astigmatism and presbyopia to determine a prescription of any eye-glasses required.
Eye drops are then used to enlarge the pupils and allow better scrutiny of the inner eye.
Warning: These drops can last 4 to 6 hours, and when the patient ventures out into bright light, the pupils cannot respond immediately by reducing the pupil size, so glare and blurred vision can make driving or other activities dangerous, but everyone has a different reaction, and sun glasses are a must.
The doctor uses a “slit lamp” and checks the eyelids, cornea, conjunctiva, iris, and lens. Conditions are checked for retinal detachment, dry eye, blocked tear ducts, drainage problems, cataracts, macular degeneration, corneal ulcers, diabetic retinopathy and other eye disease.
The retina is examined and usually retina photographs are taken for reference in future tests to check for any change.
Typical Retina Photograph
The glaucoma tests:
Eye stain drops are used to check drainage.
Eye pressure is tested using either:
1. NCT (non-contact tonometry) or “puff-of-air” test which measures pressure.
2. Yellow numbing drops are usually used which glow when exposed to blue light. An applanation tonometer then touches the eye surface to measure the intra-ocular pressure.
These procedures are painless, the only feeling may be the machine tickling the eyelashes. Results can vary between these methods and different calibration of instruments, so it is advised to go to the same practice every time, and ask which type of equipmemt is being used, and note the results. A statement such as “Your pressures are fine” is not enough. We need actual numbers so we can compare results over time, and take dietary and other steps to halt any rising pressures before having to resort to surgical treatment.
visual field test is used to determine the field of vision. The patient sits in front of a dished screen with one eye covered, and the other eye focused on a black dot in the centre. The patient then clicks a button when a light spot is repeatedly presented in different areas of peripheral vision.
Typical Field Test
The results are plotted on a graph for each eye which shows areas of lost vision such as the black areas in this plotted image of advanced glaucoma:
Typical Advanced Glaucoma Eye Plot
See actual improvement capable in Glaucoma patients near the bottom of this article.

Colour blindness is normally checked using the Ishihara Color Vision Test booklet, each page containing a circular pattern comprising many dots of various colors, brightness and sizes, making up a single digit number. The full test contains 38 fifferent pages, but a basic test will only involve 14 or 24 different pages. A colour-blind person will see no number, or a different number in this test. Any problems in colour blindness may indicate a health problem such as glaucoma, MS (multiple sclerosis), diabetic retinopathy, macular edema and other disorders, as well as color vision issues caused by long-term use of some prescription medications.
For colour-blind people, specially tinted glasses can improve the distinguishment and vividness of various colours as a vision aid.
The retina has cone photoreceptors, and the red and green cones are often most affected, causing “red-green colour blindness”.


Medication helps by either reducing the production and inflow of aqueous fluid into the eye, or by increasing the outflow pathways to allow aqueous fluid to drain more effectively.
Sometimes oral medication is used, but is generally limited in effectiveness, and any improvement is lost in a short time.
Eye drops are usually the first line of treatment in newly diagnosed glaucoma.
Hint: When instilling eye drops, tilt the head backward. Use a finger placed just below the lower lid, pulling down to form a pocket. Look up and squeeze one drop into the pocket in your lower lid. Do not blink. Press on the inside corner of your closed eyes using the index finger and thumb for 2 or 3 minutes to prevent drops from draining into the throat. Wipe excess from the eye. Do not touch the tip of the bottle onto the eye or face. If hands shake, approach the eye from the side, resting the hand on the face to steady the bottle.
Commonly prescribed eye drops for glaucoma:
1. Prostaglandin analogs such as Xalatan® (latanoprost), Lumigan® (bimatoprost), Travatan Z® (Travoprost), and Zioptan™ (tafluprost) and Vyzulta™ (latanoprostene bunod) are typically used. They are used for increasing the outflow of eye fluid.
Side effects include stinging, burning, feeling as if something is in the eye, dry eyes, watering eyes, temporary unstable vision, dizziness, droopy eyelids, sunken eyes, change in the colour of the iris, eyelid, or white of the eye, vision changes, conjunctivitis (pinkeye), sensitivity to light and lengthening and curling of the eyelashes.
Often prescribed as Azarga (combination of brinzolamide and timolol) but can cause corneal erosion long-term as well as other side effects as above.

2. Beta-blockers such as Timolol (Timoptic XE, Istalol) and Betoptic S work by decreasing aqueous fluid production in the eye. Beta-blockers were once the first-line treatment of glaucoma, but just like Beta-blockers prescribed for blood pressure, have nasty side effects but are still sometimes prescribed in combination with prostaglandins.
Side effects include slowing of heart rate, heart problems, lung problems such as emphysema, diabetes, depression, stinging or discomfort of the eye, watery, dry, itchy or red eyes, blurred vision, feeling as if something is in the eye, crusting of eyelashes, headache, trouble sleeping or dizziness.

3. Alpha adrenergic agonists such as brimonidine tartrate (Alphagan®P), Iopidine®, Apraclonidine) work by decreasing production of aqueous fluid and increase drainage. Alphagan P includes a purite preservative, breaking down into natural components of tears, so may be better tolerated in those allergic to preservatives in other eye drops.
Side effects include fast or pounding heartbeats, persistent headache, eye pain, puffiness or swelling, extreme sensitivity to light, vision changes, itching, redness, burning, stinging, feeling like something is in the eye, blurred vision, redness of the eye or eyelid, nausea, upset stomach, dizziness, muscle pain, dry nose or mouth, drowsiness, insomnia or unusual or unpleasant taste in the mouth.

4. Carbonic anhydrase inhibitors (CAI’s) such as dorzolamide (Trusopt®) and brinzolamide (Azopt®) eye drops, as well as pills acetazolamide (Diamox) and methazolamide (Neptazane®). They reduce eye pressure by lowering production of aqueous fluid.
Side effects include shortness of breath, trouble breathing, unusual tiredness or weakness, blood in urine, difficult urination, depression, lower back pain, pain or burning while urinating, sudden decrease in amount of urine, bloody or black, tarry stools, clumsiness or unsteadiness, convulsions (seizures), darkening of urine, fever, hives, skin itching, skin rash, skin sores, pale stools, tinnitus (ringing or buzzing in the ears), sore throat, trembling, unusual bruising or bleeding, yellow eyes or skin.

5. Rho-Kinase (ROCK) inhibitors such as netarsudil (Rhopressa®) increase drainage of intra-ocular fluid. Originally studied for anti-erectile dysfunction, anti-hypertension, and tumor metastasis inhibition, using the same pathway as statins (with potentially similar side effects). Recently approved by the FDA as a glaucoma drug, available in USA since April 2018.
Side effects include conjunctival hyperemia, cornea verticillata and small conjunctival hemorrhages. More side effects will probably be known as it becomes more widely used.

Various combinations of all of the above are available under many different brand names. All have side effects, but there must be a balance between saving sight and dealing with sometimes serious side effects.

Various forms of laser surgery and/or surgery to create a “bleb” or artificial drainage system are used to replace the trabecular meshwork, reducing intra-ocular pressure.
Doctors say that even with surgical intervention, there is no permanent cure, and surgical procedures at best only slow down the progression of the disease.

One way to prevent or delay glaucoma is to reduce blood pressure naturally by consuming a healthy diet and reducing any extra body fat.
Low blood pressure sometimes (but not always) relates to lower intra-ocular pressure.
The same things that cause high blood pressure – trans fats (margarine, canola oil etc), sugar and high GI carbohydrates, will often also cause high eye pressure.
Do NOT be taken in by statin drugs – designed to lower cholesterol. Cholesterol is NOT the evil it is made out to be, in fact we would die without it. Treating 100 people with statins may prevent one heart attack in one person. Changing to a healthy diet will prevent almost all of the 100 from heart attacks.

Glaucoma NO list

Bad fats
1. Margarine – do not be fooled by unscrupulous advertising from margarine manufacturers who claim that margarine reduces cholesterol. Maybe it does, but cholesterol is not our enemy, only OXIDISED Very Low LDL is bad, and that is the dangerous ingredient in margarine. Alternative: Coconut oil, butter, cold olive oil.
2. Canola oil – heat processed in the manufacture oxidises this fat. Cooking with canola oil oxidises the fat even more. NEVER use canola oil for anything.
Alternative: Coconut oil.
3. Sunflower Oil. Flaxseed oil is a much healthier alternative.
4. Hydrogenated oils of any kind. Common in many low-fat baked goods and other processed foods.

Bad drugs
1. Paracetamol, panadol, acetaminophen, tylenol – different names for the same drug marketed as “safe and effective” but it destroys L-Glutathione, the body’s own master antioxidant. Alternatives for pain:
(a) MSM – primarily for joint pain but helps reduce the sensation of any pain.
(b) Bacopa – primarily for slight blood thinning and higher brain function, but also helps with pain.
2. Statins – cholesterol lowering drugs that increase risk of diabetes, clobber our Vitamin D, cause muscle pain and kidney disease, and on average will slightly reduce risk of a heart attack but increase death risk from all other causes, so most people taking statins will not live one day longer, and have a poor quality of life.

Glaucoma Diet

Diet will not cure Glaucoma, but will reduce risk, slow degradation and delay surgery.
Natural methods aim to reduce IOP, increase blood flow to the eye, and lower oxidative stress, just like traditional drug methods.
We can lower glaucoma risk by eating more fresh vegetables and fruits containing Vitamin A, Vitamin C and Lutein, foods high in carotenoid antioxidants such as green leafy vegetables and other green or yellow vegetables. Cooked kale and cooked spinach are best, also egg yolks.
A study showed that women who ate 3 or more daily servings of fruits and fruit juices reduced glaucoma risk by 79% compared to those who consumed less than 1 serving per day.
Those people with high intake of vitamin C levels reduced risk by 70%, while high vitamin A reduced risk by 63%, and alpha-carotene by 54%.
However, not every vegetable or fruit works as well. These foods are proven to cut glaucoma risk:

  • Kale, Cabbage, Broccoli, Collard Greens
    The NIH study showed that 3 or more daily servings of general vegetables had little effect on glaucoma risk, but one serving of kale or collard greens per week reduced glaucoma risk by 57%, and a Harvard study suggested that the benefit is in the high nitrate levels, a precursor for nitric oxide which promotes health of blood vessels. This study (Nurses’ Health Study of 63,893 women, 1984-2012 and Health Professionals Follow-up Study 41,094 men, 1986-2012) found that high dietary leafy greens (= more nitrates) meant 20% to 30% reduction of glaucoma risk. For glaucoma linked to poor blood flow, nitrates reduced risk by 40% to 50%
  • Oranges and Peaches
    The NIH study found that women who consumed more than two servings per week of fresh oranges reduced their risk by 82% while peaches cut their risk by 70%. Whole fresh fruit was best. Juice only gave less benefit, even if they drank it every day. LeanMachine concludes this is due to heat and sugar processing of juice. Fresh peaches were protective, while canned peaches were not. LeanMachine concludes this is due to sugary syrups and heated processing for canned fruit
  • Wild-Caught Salmon
    A British study of glaucoma patients and their healthy siblings, glaucoma patients had lower levels of EPA (eicosapentaenoic) and DHA (docosahexaenoic) fatty acids and total omega-3 long-chain polyunsaturated fatty acids, suggesting that EPA and DHA could improve microcirculation, ocular blood flow and optic neuropathy, which are all associated with glaucoma. Other good sources of EPA and DHA include fatty cold-water fish, e.g. sardines, mackerel, herring and tuna
  • Healthy Fats
    Healthy fats are essential to change the body’s carbohydrate-fueled system into a fat-fueled system where ketones are the primary fuel.
    Best fats are coconut oil, avocados, walnuts, fish oil, krill oil, macadamia oil, butter. Cold-pressed virgin olive oil is healthy when cold (i.e. on a salad) but oxidises when heated
  • Green Tea, Cocoa, Red Wine
    Another study found that flavonoids improved vision and slowed progression of visual field loss in patients with glaucoma and high eye pressure. Read more about flavonoids in my Flavonoids article. Flavonoids are neuroprotective and antioxidant polyphenol compounds found in plants, highest in green tea, red wine and cocoa. LeanMachine says that Cocao (less processing) should be more beneficial than Cocoa
  • Black Currants
    A 24-month trial showed that black currant anthocyanins slowed the visual field deterioration, probably because the black currants improve blood flow in the eye
  • Goji Berries
    An animal study of the goji plant Lycium barbarum L. found it prevented the loss of retinal ganglion cells and neurodegeneration. Benefits found were independent of eye pressure. Animals fed a goji extract nearly totally escaped from pressure-induced loss of retinal ganglion cells. LeanMachine suggests that other high antioxidant foods such as blueberries may also have beneficial effects
  • Eggplant
    In a study of male volunteers, they ate 10 grams of eggplant (Solanum melongena L.) and showed a 25% reduction of intra-ocular pressure, suggesting that eggplant would be beneficial to glaucoma patients

Cooking Methods

Heating food over around 50 degrees Celcius (about the temperature of hot water at the kitchen sink) destroys most of the beneficial enzymes, so salads, fruit or other cold foods should be consumed at at least one meal every day. An organic apple a day definitely keeps the eye doctor away…
When cooking, the safest way is steaming (100 degrees Centigrade). Other cooking methods heat food well over the safety limit of 120 degrees Centigrade. Over 120 degrees, AGEs form (Advanced Glycation End-products) which damage the mitochondria and many other body systems.

Supplements for Glaucoma

While healthy foods will help delay glaucoma, as well as reducing risk of diabetes, cardiovascular disease, Alzheimers, obesity and more, there is often not enough healthy content available due to intensive farming practices, combined with chemical additives in the soil, to give the glaucoma patient enough of the correct nutrition.
Lean Machine recommends a combination of a healthy diet, supplements and sun exposure for optimum nutrition.
Oxidative stress is a major factor in progression of glaucoma, so antioxidants are important.
Various vitamins and minerals have been proven to reduce glaucoma symptoms, but eye doctors seldom pass on this information.
Supplements do not make up for a bad diet. Supplements often only supply a single important extract, but whole, natural foods contain fibre, enzymes and many other important compounds, so LeanMachine recommends a combination of both.
The following are the main supplements LeanMachine recommends for glaucoma patients:

In addition, foods improving mitochondria are:
1. Proteins such as fish, nuts, seeds, beans, lentils, eggs that support glutathione and other amino acids which protect the mitochondria.
2. Antioxidants – colourful vegetables, fresh fruit, herbs, spices. Best spices are cloves and turmeric.

Supplements for Glutathione include:

Glaucoma can get better

Mrs LeanMachine was diagnosed with an aggressive form of Glaucoma at age 48, which is much younger than most, and blindness often follows in 5 to 10 years. However, due to a reasonably healthy lifestyle, degradation was slow, but consistent.
Right Eye scan. Black areas represent loss of vision, grey represent partial loss.

Right eye scan, January 2014
Right Scan January 2014, age 68 Right Scan January 2020, age 74

Her Opthalmologist has never seen improvement, especially this much improvement in any Glaucoma patient.
The main change in the last few years has been an array of Vitamins, Minerals and Nutrients, and a healthy diet, free from all hydrogenated oils and bad fats (e.g. Margarine, Canola Oil).
Another victory for LeanMachine! In addition, Mrs LeanMachine is now free from diabetes, blood pressure, never gets a cold or flu, has no prescription medication, no eye drops, no vaccinations. In fact, the biggest improvement was seen since she stopped taking the prescribed eye drops (because of side effects).

NADH Studies
Declining NAD+ Induces a Pseudohypoxic State Disrupting Nuclear-Mitochondrial Communication during Aging (2013) – http://jmp.sh/s1CKUez – this article (more technical/scientific) was the catalyst for the NAD+ research momentum which presently exists

NAD – Long-Term Administration of Nicotinamide Mononucleotide Mitigates Age-Associated Physiological Decline in Mice (2016) http://jmp.sh/6GZMwPq – the infographic on the cover page pretty much sums up the effects in humans too

NAD – Short-term administration of Nicotinamide Mononucleotide preserves cardiac mitochondrial homeostasis and prevents heart failure (2017) http://jmp.sh/yHKH355

NAD – Nicotinamide mononucleotide supplementation reverses vascular dysfunction and oxidative stress with aging in mice (2016) http://jmp.sh/B4OET23

NAD+ repletion improves mitochondrial and stem cell function and enhances life span in mice (2016) http://jmp.sh/IlxzSUx

NAD – Loss of NAD Homeostasis Leads to Progressive and Reversible Degeneration of Skeletal Muscle (2016) http://jmp.sh/XjlgLOV

NAD – Nicotinamide mononucleotide improves energy activity and survival rate in an in vitro model of Parkinson’s disease (2014) http://jmp.sh/gnAHrz3

NAD – Nicotinamide Mononucleotide, a Key NAD+ Intermediate, Treats the Pathophysiology of Diet- and Age-Induced Diabetes in Mice (2011) http://jmp.sh/UlRkYGD

NAD+ in aging, metabolism, and neurodegeneration (2015) http://jmp.sh/pkSKzz3

NAD – Exogenous NAD+ administration significantly protects against myocardial ischemia-reperfusion injury in rat model (2016) http://jmp.sh/ufBDDWA

NAD – Prevention of Traumatic Brain Injury-Induced Neuron Death by Intranasal Delivery of Nicotinamide Adenine Dinucleotide (2012) http://jmp.sh/iGqzbgo

NAD+ controls neural stem cell fate in the aging brain (2014) http://jmp.sh/tlIvnhg

NAD+ Deficiency in Age-Related Mitochondrial Dysfunction (2014) http://jmp.sh/DGwKD45

NAD – The NAD+ Precursor Nicotinamide Riboside Enhances Oxidative Metabolism and Protects against High-Fat Diet-Induced Obesity (2012) http://jmp.sh/vTHsM1r

NAD – Nicotinamide mononucleotide inhibits post-ischemic NAD+ degradation and dramatically ameliorates brain damage following global cerebral ischemia (2016) http://jmp.sh/iqJczKC

NAD – Effect of nicotinamide mononucleotide on brain mitochondrial respiratory deficits in an Alzheimer’s disease-relevant murine model (2015) http://jmp.sh/8oIdCfo

NAD – Nicotinamide Mononucleotide, an Intermediate of NAD+ Synthesis, Protects the Heart from Ischemia and Reperfusion (2014) http://jmp.sh/WwBFWdR

NAD – Restoration of Mitochondrial NAD+ Levels Delays Stem Cell Senescence and Facilitates Reprogramming of Aged Somatic Cells (2016) http://jmp.sh/L3dXEm1

NAD – Nicotinamide Mononucleotide, an NAD+ Precursor, Rescues Age-Associated Susceptibility to Acute Kidney Injury [was ‘AKI’] in a Sirtuin 1–Dependent Manner (2017) http://jmp.sh/cWda60C

NAD – NAD replenishment with nicotinamide mononucleotide protects blood–brain barrier integrity and attenuates delayed tissue plasminogen activator-induced haemorrhagic transformation after cerebral ischaemia (2017) http://jmp.sh/mkmiXxP

NAD – Nicotinamide mononucleotide inhibits JNK activation to reverse Alzheimer disease [2017] http://jmp.sh/GhDCkte

LeanMachine Health Supplements


LeanMachine is not a doctor, and everyone should consult with their own health professional before taking any product to ensure there is no conflict with existing prescription medication.
LeanMachine has been researching nutrition and health since 2010 and has completed many relevant studies.

Updated 29th January 2020, Copyright © 1999-2020 Brenton Wight and BJ & HJ Wight trading as Lean Machine abn 55293601285

Why your vitamin D levels are dependent on magnesium

Reproduced from original article:

vitamin-d-levels(NaturalHealth365) The number of Americans with nutrient deficiencies or even “subclinical insufficiencies” is high, ranging from 10 to 90 percent depending on the study and nutrient in question.  This is exactly why adding high quality nutritional supplements to a balanced diet can help correct these deficits, especially when it comes to low vitamin D levels in the body.

In terms of improving your vitamin D status, it’s important to understand that certain nutrients like magnesium, can greatly improve the absorption of vitamin D.  In fact, research shows that to enjoy optimal bone (and heart) health, you’ll definitely want to consider this critical mineral.

Are you at risk?  Research reveals that your vitamin D levels greatly depend on magnesium

Multiple studies, including a paper from The Journal of the American Osteopathic Association, have found that vitamin D deficiency is linked to low magnesium levels. This evidence clearly suggests that magnesium is essential for the proper digestion and assimilation of vitamin D.

“All of the enzymes that metabolize vitamin D seem to require magnesium,” say the authors of the March 2018 paper, called “Role of Magnesium in Vitamin D Activation and Function.”  Magnesium, they add, functions “as a cofactor in the enzymatic reactions in the liver and kidneys.”

The authors also remind readers that a deficiency in either vitamin D, magnesium, or both is linked to a range of conditions including metabolic syndrome, cardiovascular disease, and bone health impairments.  In addition, a vitamin D deficiency is linked to an increased risk of diabetes, depression, psoriasis, and breast, colon, and prostate cancers!

It seems that increasing your magnesium intake can really pay off, by the way. A 2013 study found that people who regularly consumed foods rich in magnesium were less likely to be deficient in vitamin D compared to people who didn’t consume a lot of magnesium in their diet. And other research shows that people with high levels of magnesium are also less likely to have low bone mineral density (something that vitamin D normally plays a critical role in).

Do NOT ignore the health dangers linked to toxic indoor air.  These chemicals – the ‘off-gassing’ of paints, mattresses, carpets and other home/office building materials – increase your risk of headaches, dementia, heart disease and cancer.

Get the BEST indoor air purification system – at the LOWEST price, exclusively for NaturalHealth365 readers.  I, personally use this system in my home AND office.  Click HERE to order now – before the sale ends.

These two nutrients are so closely linked that it may be time to start thinking about them as a pair – you can’t worry about one without worrying about the other.

10 rich sources of magnesium designed to boost your overall well-being

As you probably know, healthy (direct) sun exposure is one of the best ways to ensure you produce enough vitamin D within your body.  But, you can also consume vitamin D via supplements or in certain foods such as whole eggs and liver.

But there is one major health concern: If you’re not consuming enough magnesium, then your efforts to get enough of the “sunshine vitamin” will be ineffective, at best.  So, be sure to add in these ten magnesium-rich foods into your weekly diet (and maybe add a high quality magnesium supplement, too):

  1. Bananas
  2. Spinach
  3. Avocado
  4. Cashews
  5. Almonds
  6. Pumpkin seeds
  7. Oily fish
  8. Lima beans
  9. Sesame seeds
  10. Peanut butter

Men, aim for around 400 to 420 milligrams (mg) of magnesium per day. Women, strive for 310 to 320, and if you’re pregnant or breastfeeding consult with your integrative healthcare provider, since you may need more.

Editor’s note: The NaturalHealth365 Store offers the most complete, easy-to-absorb vitamin D3/K2/Magnesium formula on the market.  Click here to order today!

Sources for this article include:


Yoga Therapy Can Help Alleviate Tinnitus-Linked Distress

© 28th December 2019 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Want to learn more from GreenMedInfo? Sign up for the newsletter here www.greenmedinfo.com/greenmed/newsletter
Reproduced from original article:

Tinnitus is a buzzing or ringing in the ears that has become a chronic nightmare for millions of Americans, causing undue stress, trouble working and even sleeplessness. Research explores yoga — an age-old practice proven as a stress buster — as a sound option to help address the stress-related psychological symptoms that come with tinnitus

Researchers in Poland examined the beneficial effects of 12 weeks of yoga training on 25 patients with chronic tinnitus.[i] Affecting over 50 million adults in the U.S.,[ii] tinnitus can affect one or both ears and can stem from exposure to loud noises, ear and sinus infections, hearing loss in the elderly, heart or blood vessel problems, and Meniere’s disease.

Ten of the subjects underwent MRI before and after yoga training, while all participants were assessed using the Tinnitus Functional Index. A control group was made up of 13 persons reporting chronic tinnitus.

Following the 12-week yoga course, the researchers identified several areas that benefited most from yoga therapy, namely a sense of control of tinnitus, sleep, quality of life and intrusiveness. The MRI results also revealed that connections in the white matter of the brain appeared stronger as a result of the training.

“Yoga training has good potential to improve the daily functioning of patients with chronic tinnitus and can be considered a promising supporting method for tinnitus treatment,” reported the researchers writing in the journal Complementary Therapies in Clinical Practice.[iii]

What Remedies Can Make a Difference in Tinnitus?

Tinnitus treatment varies depending on the cause, yet there are patients who have found no lasting relief from hearing aids, sound-masking devices and medication.

Acupuncture, both in manual and electrical forms, has been shown to have therapeutic value in treating tinnitus. In a 2010 study,[iv] 50 patients who suffered from the disorder were investigated and assigned to either a manual acupuncture group, electrical acupuncture group or a placebo group.

After six treatments, the frequency of tinnitus occurrence as well as loudness appeared to be significantly reduced in the electrical acupuncture group, while quality of life improved at two post-treatment periods in both manual and electrical groups.

Improving levels of coenzyme Q10zinc, and vitamin B12 has also been linked with the improvement of tinnitus.[v],[vi],[vii]

Stress Management in Chronic Tinnitus Sufferers

Depending on its severity, chronic tinnitus can lead to distress and anxiety from trouble hearing, working or even catching sleep at night. Not everyone affected has successfully learned how to cope with the noise, which can come in the form of roaring, hissing, clicking or other common sounds.

Yoga, an ancient wellness practice, can help immensely in managing stress, whether from conditions like tinnitus or everyday stresses that you encounter. There’s mounting evidence that vouches for its favorable effects against stress and diseases — GreenMedInfo.com has an exhaustive list of studies vouching for yoga’s therapeutic actions. Other natural remedies against stress, which act as mental wellness tools, include:

  • Meditation
  • Deep breathing exercises
  • Simple exercises such as getting outside for a walk
  • Solid support system composed of family, friends
  • Professional counseling, if necessary

Integrating yoga and other natural approaches with additional lifestyle and environmental changes can make a radical difference in your tinnitus experience — even more so in the lasting, life-disrupting distress that can come with it.


[i] Complement Ther Clin Pract. 2019 Aug;36:7-11. Epub 2019 Apr 13.

[ii] American Tinnitus Association, Understanding the Facts

[iii] Complement Ther Clin Pract. 2019 Aug;36:7-11. Epub 2019 Apr 13.

[iv] Complement Ther Med. 2010 Dec;18(6):249-55. Epub 2010 Oct 8.

[v] Otolaryngol Head Neck Surg. 2007 Jan;136(1):72-7.

[vi] Otol Neurotol. 2003 Jan;24(1):86-9.

[vii] Am J Otolaryngol. 1993 Mar-Apr;14(2):94-9.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of GreenMedInfo or its staff.

Five Evidence-Based Ways to Boost Testosterone

© 27th December 2019 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Want to learn more from GreenMedInfo? Sign up for the newsletter here www.greenmedinfo.com/greenmed/newsletter
Reproduced from original article:
Posted on: Friday, December 27th 2019 at 3:15 pm

Written By: GreenMedInfo Research Group

This article is copyrighted by GreenMedInfo LLC, 2019

Low levels of testosterone can come with glaring symptoms such as erectile dysfunction and reduced bone mass. Before opting for hormone replacement therapy and facing the risk of serious side effects, here are five science-backed ways to optimize your testosterone levels naturally

In the face of aging and the treatment’s increasing popularity, many men around the world immediately opt for testosterone replacement therapy. While significant results may manifest in no time, there can be serious consequences down the road, particularly if the underlying cause of low testosterone isn’t addressed properly. Here are five things that you can explore for a natural testosterone boost:

1. Zinc

deficiency in zinc, an essential dietary mineral, has long been associated with testicular suppression, including suppression of testosterone levels. A 1996 study found a significant reduction in the blood testosterone of healthy young men after 20 weeks of zinc restriction.[i] It also revealed that six-month zinc supplementation in marginally deficient elderly men translated to a testosterone boost.

While research demonstrates that poor zinc levels in the diet can adversely affect testicular function, it is a reversible process and can be corrected via proper supplementation.[ii]

The exact mechanism behind how zinc deficiency exactly affects testosterone levels is yet to be fully understood, but the mineral may affect the cells in the testes that produce testosterone.[iii] Zinc helps your immune system function properly, plays a role in cell division and helps enzymes break down nutrients.

2. Magnesium

Studies have shown that magnesium intake affects testosterone and total insulin-like growth factor 1 (IGF-1).[iv] The age-related decline in these anabolic hormones is deemed a strong predictor of metabolic syndrome and diabetes, as well as mortality in elderly men.

One proposed mechanism behind this mineral’s testosterone-enhancing role is its ability to inhibit the binding of testosterone to sex hormone-binding globulin (SHBG), resulting in an enhancement of bioavailable testosterone.[v]

3. Weight Management

Weight gain and related chronic conditions, including type 2 diabetes and cardiovascular disease, have been strongly tied to a reduction in testosterone, especially in middle-aged and elderly men.[vi],[vii] Here’s how it works: as you gain weight as fat, your testosterone production drops. However, this can be reversed through weight loss via adjustments in diet and lifestyle.

4. Vitamin D

A dose of sunshine can be a handy solution to low testosterone levels, with studies vouching for vitamin D‘s impact on regulating testosterone levels.[viii] Ideally, you would be able to get all the vitamin D your body needs through optimal sun exposure. This, however, may not be the case for those who live far from the equator, are dark skinned or spend most of their time indoors. Here’s GreenMedInfo.health’s review and recommendations for vitamin D.

5. Adequate Quality Sleep

One of the insidious effects of regular lack of high-quality sleep is decreased testosterone production. A 2013 study probed the effects of 33 hours of sleep loss on endocrine function as well as reactive aggression in 24 young men and 25 women, and found that sleep deprivation lowered testosterone in the male subjects.[ix]

There’s a double whammy here, as sleeplessness also facilitates fat gain, which, as mentioned earlier, is linked  to impaired testosterone production.[x]

Scientific findings are quick to show that correcting a mineral or nutrient deficiency or insufficiency may raise low testosterone levels. For further information, check out the GreenMedInfo.com testosterone database to better learn how to increase testosterone naturally.


[i] Nutrition. 1996 May;12(5):344-8.

[ii] J Lab Clin Med. 1980 Sep;96(3):544-50.

[iii] J Nutr. 2011 Mar; 141(3): 359-365.

[iv] Int J Androl. 2011 Dec;34(6 Pt 2):e594-600. doi: 10.1111/j.1365-2605.2011.01193.x. Epub 2011 Jun 15.

[v] J Pharm Biomed Anal. 2009 Feb 20;49(2):175-80. doi: 10.1016/j.jpba.2008.10.041. Epub 2008 Nov 5.

[vi] J Clin Endocrinol Metab.  2011 Aug;96(8):2341-53. Epub 2011 Jun 6.

[vii] J Clin Endocrinol Metab. 2010 Apr;95(4):1810-8. Epub 2010 Feb 19.

[viii] Horm Metab Res. 2011 Mar;43(3):223-5. Epub 2010 Dec 10.

[ix] Psychol. 2013 Feb;92(2):249-56. Epub 2012 Oct 6.

[x] Ann Intern Med. 2010 Oct 5;153(7):435-41. doi: 10.7326/0003-4819-153-7-201010050-00006.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of GreenMedInfo or its staff.

300+ Evidence-Based Longevity Promoting Natural Substances

© 16th January 2020 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Want to learn more from GreenMedInfo? Sign up for the newsletter here www.greenmedinfo.com/greenmed/newsletter
Reproduced from original article:

Posted on: Thursday, January 16th 2020 at 1:15 pm

Written By: GreenMedInfo Research Group

This article is copyrighted by GreenMedInfo LLC, 2020

Research has concluded that a healthy diet rich in antioxidants and anti-inflammatory natural substances can increase longevity and improve the aging process by reducing the risk of age-related diseases

As you age, you may feel increased pressure to reduce the effects of aging through topical creams or pharmaceutical drugs. However, researchers have concluded that the dietary intake of several natural substances can successfully promote longevity.

You aren’t a victim to the passage of time — it’s possible to improve your health and longevity through daily activity and dietary interventions. This meme humorously illustrates your ability to mediate your body’s natural changes using diet and exercise:

Old Women

13 Substances for Healthier Aging

How you age is largely a matter of choice. Here are 13 top natural substances proven to promote healthier aging and longevity and get you feeling your best, and keep reading for a link to hundreds more:

1. Vitamin E

Vitamin E is a fat-soluble antioxidant that protects cells from oxidative stress. Vitamin E supplementation is proven to reduce the rate of cardiovascular disease, fatty liver disease, arthritis, cancer and other age-related illnesses.[i],[ii]

Further research has uncovered additional benefits of vitamin E unrelated to its high antioxidant content and determined that vitamin E may play a role in the therapy and prevention of age-related cognitive disorders such as Alzheimer’s and other forms of dementia.[iii]

2. Green Tea

Green tea, which originated in China, is extremely high in antioxidants and is well-known for its anti-aging properties. The phytochemicals in green tea are highly reactive, making it a potent neutralizer of free radicals.[iv]

Results from several studies suggest that green tea delays the process of collagen-aging, the fibrous protein that keeps skin looking young by reducing the formation of wrinkles and decreasing skin pentosidine levels.[v]

3. Zinc

Zinc, a powerful micronutrient found in shellfish, dark chocolate and meat, is commonly known as a natural remedy to reduce the duration of the cold and flu.

Zinc works to regulate the immune system and reinforce antioxidant performance, and zinc deficiency in older adults can lead to increased susceptibility to infections and a higher risk of neurodegenerative diseases. Zinc deficiency has also been linked to depression, Parkinson’s disease and Alzheimer’s.[vi]

4. Melatonin

Your skin is your largest organ, and as you age, it reflects the damages from air pollution, excess ultraviolet (UV) light exposure and smoke. Over time, these pollutants cause oxidative damage and provoke the skin to wrinkle, sag and become rough. Melatonin, a radical scavenger produced in the skin, protects cells from oxidative damage but gradually decreases as the body ages.[vii]

To counteract this decrease, melatonin-infused topical creams can improve skin tonicity and hydration levels, improving the skin’s appearance.[viii] Eggs, fish, and nuts contain large amounts of melatonin, which also boasts anti-inflammatory, anti-diabetic and neuroprotective properties, making it a potent anti-aging substance.[ix]

5. Curcumin

Low-grade inflammatory processes are believed to contribute to the aging process, and the anti-inflammatory benefits of curcumin could be the anti-aging remedy researchers are searching for.[x]

Curcumin, the yellow compound found in turmeric root, has been extensively studied as a potential anti-aging substance, but its main drawback is lack of bioavailability.[xi] To harness the anti-aging benefits of curcumin, look for supplements that also contain black pepper, which is known to improve the absorption rate of curcumin [xii]

6. Vitamin C

Healthy, young-looking skin contains high concentrations of vitamin C, and many manufacturers tout the addition of vitamin C to topical formulations as a way to improve skin’s appearance and counteract skin aging.[xiii]

While there is some evidence that topical application is successful, dietary intake of vitamin C is just as important, if not more so, for inhibiting wrinkles and preventing collagen loss in skin cells.[xiv],[xv] For effective topical application, look for serums or creams that contain both vitamin C and vitamin E.[xvi]

7. Magnesium

Magnesium, the fourth most prevalent mineral in the human body, has been extensively studied for its anti-aging properties. Magnesium supplementation can decrease the prevalence of multiple sclerosis in older adults and increases physical performance in healthy elderly patients.[xvii]

Magnesium also plays a role in the prevention of age-related diseases like diabetes, cardiovascular disease and osteoporosis.[xviii] Older adults wishing to reap these benefits should eat a diet of food rich in magnesium, including green vegetables, avocados, nuts and seeds..

8. Olive Oil

Olive oil consumption, especially within the context of the Mediterranean diet, has been extensively studied for its potential prevention of cardiovascular disease and antioxidant properties.[xix] Oxidative stress is believed to correlate with cognitive decline, a precursor for dementia in the elderly, and the high antioxidant content of extra virgin olive oil has been shown to improve cognitive function in older populations.[xx]

9. Acai

Acai, a reddish-purple berry native to South America, has long been touted for its potent antioxidant properties.[xxi] However, recent studies indicate that acai may also exhibit cardiovascular, antidiabetic, antiobesity and metabolic effects, making acai berries and supplements potential longevity-promoting substances.[xxii]

10. Omega-3 Fatty Acids

The benefits of omega-3 fatty acid supplementation and dietary intake are well known. In one study, researchers measured the relationship between omega-3 fatty acids and the rate of telomere shortening, concluding that there is an inverse relationship between baseline levels of omega-3s and the rate of telomere shortening.[xxiii]

Telomeres, located at the end of chromosomes, limit the proliferation of cells and can suppress the regeneration of organs during aging, as well as increase the risk of cancer as they shorten.[xxiv] For this reason, increased intake of omega-3 fatty acids could increase longevity, especially in older adults with coronary heart disease.[xxv]

11. Ginseng

Both red and American ginseng varieties have been studied for their potential anti-aging properties, and research indicates that consumption of American and red ginseng may reduce age-associated oxidative stress and correct amino-acid metabolic disorders.[xxvi],[xxvii] Additional studies concluded that red or black ginseng may decrease cognitive deficits related to aging.[xxviii]

12. Flaxseed

Flaxseeds are a rich source of omega-3 fatty acids and fiber, both of which have numerous longevity-promoting benefits. Consumption of dietary flaxseed is linked to a decrease in cardiovascular disease and cancer risk, as well as improved cognitive function.[xxix]

However, flaxseed is not very bioavailable in seed form and needs to be milled to increase bioavailability. Since crushing or milling the seeds can cause oxidation, it’s best to wait to grind seeds until right before consumption.[xxx] To further extend the shelf life of flaxseed, store flaxseed in a cool dark place until ready to grind and consume.

13. Dark Chocolate

The antioxidant benefits of dark chocolate are well studied, but researchers have also determined that chocolate consumption is associated with better psychological health and increased optimism in older adults.[xxxi]

Furthermore, recent studies have found a correlation between chocolate consumption and longer telomere length, which is thought to inhibit the incidence of cardiovascular and infectious diseases.[xxxii],[xxxiii] To incorporate healthy chocolate into your diet, look for dark chocolate products that are organic and ethically sourced and avoid excess sugar and filler ingredients, as well as milk chocolate or white chocolate.

300 More Natural Substances That Promote Longevity

Aging is inevitable, but research backs these 13 substances as natural and effective ways to increase longevity and mediate the aging process. For a wider dataset on these and other anti-aging remedies, visit the GreenMedInfo.com Aging Research Dashboard, where we’ve compiled over 750 studies related to more than 300 longevity-promoting natural substances, including:




Ginkgo biloba

Aloe vera


Grape seed extract


Horse chestnut

Fish extract

Black tea







Amla fruit

Reishi mushroom




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[ii] Sultan Qaboos Univ Med J. 2014 May; 14(2): e157-e165.

[iii] Biofactors. 2012 Mar-Apr;38(2):90-7.

[iv] J Am Acad Dermatol. 2005 Jun;52(6):1049-59.

[v] Int J Vitam Nutr Res. 2003 Nov; 73(6): 453-460.

[vi] Pathobiol Aging Age Relat Dis. 2015; 5: 10.3402/pba.v5.25592

[vii] J Drugs Dermatol. 2018 Sep 1;17(9):966-969.

[viii] Clin Cosmet Investig Dermatol. 2018; 11: 51-57.

[ix] Nutrients. 2017 Apr; 9(4): 367.

[x] Curr Pharm Des. 2010;16(7):884-92

[xi] Immun Ageing. 2010; 7: 1.

[xii] Cancer Res Treat. 2014 Jan; 46(1): 2-18.

[xiii] Nutrients. 2017 Aug; 9(8): 866.

[xiv] Food Sci Biotechnol. 2018 Apr; 27(2): 555-564.

[xv] Clin Cosmet Investig Dermatol. 2015; 8: 463-470.

[xvi] Nutrients. 2017 Aug; 9(8): 866.

[xvii] Eur J Nutr. 2008 Jun;47(4):210-6.

[xviii] Int J Endocrinol. 2018; 2018: 9041694

[xix] Endocr Metab Immune Disord Drug Targets. 2018;18(1):4-13.

[xx] JAMA Intern Med. 2015 Jul;175(7):1094-1103.

[xxi] J Agric Food Chem. 2006 Nov 1;54(22):8604-10.

[xxii] J Cardiovasc Pharmacol. 2016 Jul;68(1):19-26

[xxiii] JAMA. 2010 Jan 20;303(3):250-7.

[xxiv] Jiang, H., Ju, Z. & Rudolph, K.L. Z Gerontol Geriat. (2007) 40: 314.

[xxv] JAMA. 2010 Jan 20;303(3):250-7.

[xxvi] Phytochem Anal. 2018 Jul;29(4):387-397

[xxvii] J Nutr. 2003 Nov;133(11):3603-9.

[xxviii] Food Sci Biotechnol. 2017 Oct 16;26(6):1743-1747

[xxix] Nutrients. 2019 May; 11(5): 1171.

[xxx] Nutrients. 2019 May; 11(5): 1171.

[xxxi] Eur J Clin Nutr. 2008 Feb;62(2):247-53. Epub 2007 Feb 28.

[xxxii] Curr Opin Clin Nutr Metab Care. Author manuscript; available in PMC 2012 Jun 8.

[xxxiii] Pediatr Res. 2019 Oct 1

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of GreenMedInfo or its staff.