Posts in category: Vitamins, Minerals & Supplements

If you’ve ever experienced a burning sensation in your chest after a meal, along with a sour taste in your mouth, you’ll know how unpleasant acid reflux can be. Acid reflux occurs when stomach acid flows back up into the oesophagus. Normally, the ring of muscle at the top of the stomach known as the lower oesophageal sphincter closes tightly after a meal to prevent any backflow of acid.

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

The difference between occasional reflux and chronic heartburn

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

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

Common triggers that make reflux worse

Common triggers for acid reflux include:

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

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

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

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

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

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

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

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

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

Lifestyle habits that help reduce reflux naturally

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

Take time with meals. Make sure to engage your senses – sight, sound, smell, and taste – so your brain and tongue can send the message to your stomach that food is on its way. Sit down to eat, chew food thoroughly, and rest for a few minutes after eating.
Be mindful about portion sizes and try 4 smaller meals rather than 3 large ones.
Avoid common triggers like alcohol, chocolate, fizzy drinks, caffeine, and spicy food.
Don’t eat late at night and allow at least 3 hours between your last meal and going to bed.
If reflux is worse at night, raise your head slightly with an extra pillow.

Supplements that can support digestion

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

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

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

Digestive enzymes may be useful if you’re experiencing:

Bloating after eating.
Trapped or excessive wind.
Reflux and indigestion.

How prebiotics and probiotics can help balance the gut

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

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

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

When to consider extra digestive support

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

Natural reflux support from Ethical Nutrition

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

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

Are you baffled by the number of zinc products on the market? There’s zinc picolinate, zinc gluconate, zinc citrate, zinc oxide – each one is different but it’s not always clear why. To solve this confusion, we’re diving into the science behind zinc picolinate and other forms of zinc to explore the benefits, absorption, and uses of this powerful mineral.

What does zinc do?

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

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

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

What is zinc picolinate?

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

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

What are the benefits of zinc picolinate?

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

Zinc picolinate for immune support

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

Zinc for skin, hair, and nail health

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

Zinc for healthy vision

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

Zinc for fertility

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

Zinc picolinate vs zinc citrate and gluconate

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

ZINC
PICOLINATE
ZINC
CITRATE
ZINC
GLUCONATE

Absorption [6] Highest
Moderate
Moderate

Bioavailability [6] Highest
Moderate
Moderate

Supporting deficiencies
✓

Skin & hair care
✓
✓
✓

Bone support
✓
✓

Immune support
✓
✓
✓

Healthy vision
✓
✓

Cognitive wellbeing
✓
✓

Fertility support
✓
✓

Capsule
✓
✓

Lozenge
✓

Possible side effects
Well tolerated
Well tolerated
May cause nausea

How to choose the best form of zinc supplement

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

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

Zinc picolinate dosage and safety

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

How often do you feel tired, low, or a bit run down? Do you need a boost of something – vitamin C perhaps, or iron? The extra spark you’re looking for could be magnesium. This essential mineral unlocks hundreds of enzyme reactions. Everything from energy production and muscle function to bone and hormone health relies on it. So let’s explore some of the signs that you may need more magnesium and look at the best ways to supplement your intake.

Magnesium – more than just bone health

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

Energy-yielding metabolism.
Normal muscle function.
Psychological wellbeing.
Electrolyte balance.
Protein synthesis.
Normal function of the nervous system.
Normal cell division.

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

Signs you might need more magnesium

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

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

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

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

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

How magnesium supports energy

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

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

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

Stress, mood, and magnesium levels

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

The link between magnesium and sleep quality

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

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

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

Who is most likely to be low in magnesium?

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

People who may benefit from additional magnesium include those with:

A low intake of magnesium. Diets that lack plenty of green leafy vegetables, wholegrains, nuts, and seeds, are likely to be very low in magnesium.
Prescription medications that interfere with magnesium absorption.
Gastrointestinal conditions that impact magnesium absorption.

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

Blood pressure and cardiovascular health.
Mental and emotional wellbeing.
Metabolic health.
Muscle function and nervous system health.
Restful sleep.
Energy levels.

The best forms of magnesium and how to choose

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

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

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

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

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

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

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

Do mornings feel different now? Does it take a while for your body to get going? Maybe your knees creak as you go downstairs, or your back and hips feel stiff. Morning aches are a common experience that can become more noticeable with age. If this sounds familiar, read on to discover the possible causes and how a humble spice can help make mornings easier.

What causes joint stiffness in the morning?

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

Less blood flow: lying still for hours compresses joint tissues and slows down circulation.

Less lymph flow: lymph is the fluid that takes waste products out of cells. Unlike blood, which the heart pumps round the body, lymph can only move when we do.

Dehydration: hours of sleep can affect the synovial fluid that keeps joints lubricated.

Natural day/night rhythms: your body’s chemical messengers naturally shift overnight and may affect how your joints feel in the morning.

What is turmeric and how does it support joint comfort?

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

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

The role of curcumin in joint health

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

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

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

Why standardised curcuminoids matter

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

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

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

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

Why piperine improves turmeric absorption

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

How turmeric supports everyday movement

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

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

Who may benefit most from turmeric for joint comfort?

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

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

When and how to take turmeric for best results

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

Why consistency matters with joint support supplements

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

Do your legs feel “busy” and unsettled as soon as you go to bed? Are leg cramps keeping you awake? Twitchy legs and muscle cramps are surprisingly common and can easily disrupt a good night’s sleep. If this sounds familiar, read on to discover the possible causes, and how magnesium may be able to help.

What are restless legs and night-time leg cramps?

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

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

What causes restless legs and leg cramps at night?

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

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

Symptoms can also be associated with:

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

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

Can magnesium help with restless legs and leg cramps?

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

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

How magnesium supports muscle and nerve function

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

Which type of magnesium is best for leg cramps?

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

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

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

When and how to take magnesium for leg cramps

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

When magnesium may not be enough

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

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

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

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

So what’s the difference?

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

Why Iron Status Can Become Low

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

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

Haem iron (from animal foods like meat and fish) is generally well absorbed

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

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

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

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

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

Why Iron Supplements Often Cause Digestive Symptoms

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

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

Types of Iron Supplements

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

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

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

What Is Iron Bisglycinate?

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

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

Iron Bisglycinate vs Ferrous Fumarate vs Ferrous Sulfate

Iron bisglycinate
Ferrous fumarate/sulfate

Chelated iron
Iron salt

Gentler on digestion
More commonly associated with side effects such as constipation

Better absorbed
Lower absorption compared to chelated iron

Often effective at lower doses
Often used at higher doses

Is More Iron Always Better?

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

How to Choose the Right Iron Supplement

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

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

Factors That May Support Iron Absorption

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

Final Thoughts

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

Struggling With Side Effects from Iron Supplements?

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

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

When it comes to raising energy, it’s easy to think of quick pick-me-ups like coffee and energy drinks. But how often would you think about your liver?

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

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

The liver’s role in energy production

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

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

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

How your liver helps regulate hormones

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

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

How modern life puts strain on the liver

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

Nutrients and botanicals to support your liver naturally

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

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

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

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

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

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

Protect liver cells from damage.
Lower inflammation
Stimulate bile flow.
Support liver detoxification pathways.

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

Lifestyle tips for a healthy liver

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

Aim to drink at least 1.5l of water a day to aid bile flow and flush out toxins.
Minimise alcohol as much as possible. Swap to botanical alternatives like ginger switchel instead.
Enjoy daily movement and exercise. This doesn’t have to be a long gym session, small pockets of exercise  known as “snackercise” (snacking on exercise!) are just as good. Research shows that exercise can improve liver function markers which reflect better liver health [6].
Aim to be asleep by 11pm at the latest. According to Traditional Chinese Medicine, the hours between 11pm and 3am are when the gallbladder and liver are most energetically active and we need to be resting to allow this to happen.

When to consider liver support

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

Minerals play essential roles throughout the body, supporting everything from energy production and immune function to muscle, nerve and brain health. Magnesium alone, for example, acts as a cofactor in more than 300 enzymatic reactions.

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

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

Why Mineral Absorption Matters

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

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

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

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

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

Why Minerals Are Hard to Absorb

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

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

Digestive health
Stomach acid levels
Interactions with other nutrients
The form of the mineral used

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

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

What Does ‘Chelated’ Mean?

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

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

How Chelation Supports Absorption

Chelation may support absorption in several ways:

Feature
Chelated Minerals
Non-Chelated Minerals

Structure
Bound to an organic compound, often an amino acid
Simple mineral salts such as oxide or carbonate

Stability
Designed to support stability during digestion
May be more reactive in the digestive tract

Bioavailability
May remain more available for uptake
More likely to bind with compounds such as phytates, becoming less available for uptake

Efficiency
May be used more efficiently during digestion
May leave more unabsorbed mineral behind

Tolerance
Often better tolerated
May be more likely to cause digestive discomfort

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

Common Chelated Mineral Forms and What They’re Used For

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

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

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

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

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

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

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

Choosing a Quality Mineral Supplement

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

What does magnesium do?

Magnesium is an essential mineral that contributes to:

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

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

What is chelated magnesium?

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

What does “clean magnesium” mean?

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

What are the signs and symptoms of magnesium deficiency?

Common signs that you may need more magnesium include:

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

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

How to choose the right magnesium for your health goals

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

Magnesium malate – its benefits and uses

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

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

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

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

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

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

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

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

Choose magnesium glycinate to optimise:

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

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

How to compare magnesium malate, taurate and glycinate

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

Malate
Taurate
Glycinate

Sleep
✓
✓

Stress
✓
✓

Emotional
wellbeing
✓

Energy
✓
✓
✓

Muscle
function
✓
✓

Heart
health
✓
✓

Ethical Nutrition magnesium – what makes it different?

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

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

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

Is magnesium safe to take every day?

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