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Sodium: Yeah or Nay?
Sodium: Yeah or Nay? Fringe Electrolyte & Mineral Mix contains 190mg of sodium. Of all our supplement ingredients, sodium is the one we get customer queries about most often. These questions generally fall into two camps. In the first, people ask us “is it safe for me to consume that much sodium in an electrolyte supplement 1-2 times per day?” And in the second, people ask us “why isn’t your sodium content higher, like it is in some of the other electrolyte supplements on the market?” Our answer is pretty simple. We formulated the sodium content of our electrolytes with Goldilocks in mind: not too much, and not too little – but just right. Our level of sodium is safe for (almost) all kids and adults when taken as recommended. However, it’s absolutely true that as far as minerals go, sodium is the one whose optimal level of intake is most hotly contested in scientific circles. In this article, we’re going to give you a bit of insight into the sodium controversy, and how we came to determine the level that is “just right” for our customers. Shop Fringe Electrolyte & Mineral Mix Camp #1: "Whoa! Shouldn't I LIMIT my intake of sodium?" Here are some of the points that support this argument: + Supportive points: Several chronic diseases, including hypertension, cardiovascular disease, kidney disease, and osteoporosis have been associated with high sodium intake. And while association does not necessarily equal causation, there is also some causal evidence that shows that high intakes of sodium can be harmful to health for some people. People who experience poor health in response to sodium are called “salt sensitive”. These people experience an increase in blood pressure with higher sodium intake. Several medical organizations (such as the World Health Organization) recommended a low intake of sodium, in the range of 1500-2300mg/day. Camp #2 "Whoa! Shouldn't I be consuming MORE sodium?" Here are some of the points that support this argument: + Supportive points: The majority of people are not “salt sensitive”. Contrary to popular belief, some research suggests that consuming low sodium (less than 2500mg per day) may be associated with higher, rather than lower, blood pressure. In contrast to the recommendations that US adults should consume 1500-2300mg/day of sodium, research has shown intakes of sodium in this low range can be harmful to health, including increasing the risk of cardiac death, insulin resistance, and adversely affecting blood lipids. The average global intake of sodium per day is 3000-5000mg per day and has been remarkably stable across cultures for many decades, which suggests that this range of intake can be considered as “normal” (even though it is much higher than the medical recommendations). In studies showing harm, sodium intake may be a “red herring” for other more important dietary habits, such as consuming too much. Camp #3: Fringe Electrolyte & Mineral sodium content is JUST RIGHT! Here’s why our sodium content is “just right”: + Supportive points: The PURE study found that sodium intake between 3,000–5,000 mg/day was associated with the lowest cardiovascular risk. Some people, like folks consuming a whole food, paleo or keto diet, usually consume below 2500mg sodium/day, so they can use some additional sodium in their diet. Additional sodium is also needed in many other conditions, like sweating, illness, and hot weather. However, supplements that contain 500-1000mg sodium per serving can quickly bump up daily sodium intake. Think of it like climbing three stairs at a time, rather than one. At just under 200mg sodium per serving, Fringe Electrolyte & Mineral Mix gives you more control over how much sodium you want to consume. Instead of lunging up those stairs, you can do a steady climb, simply by increasing the number of servings per day! All other ingredients in Fringe Electrolyte & Mineral Mix (including chloride, magnesium, calcium, potassium, and trace minerals) are also safe to consume in higher amounts. And if you’ve never seen our scoops – they’re small! Our “small scoop mission” focuses on using simple formulations with minimal ingredients (especially unnecessary fillers). So, it’s really easy to increase the number of servings used per day, based on your personal needs – without worrying that you’re consuming stuff you don’t want more of. Is there anyone who needs to be concerned about their daily sodium intake? Yes! As mentioned, some people are salt sensitive, and their blood pressure increases with increased sodium consumption. Among salt sensitive people, some responses are minimal while others are quite dramatic. If you have hypertension, and especially if you know you are salt sensitive, you do want to be careful not to consume too much sodium. However, if you’re consuming a whole foods, paleo or keto diet, sodium containing supplements may still be needed to get you into a healthy range. Talk to your doctor about your individual needs. Other populations that should limit their sodium intake include people with chronic kidney disease, heart disease, diabetes, liver disease, pregnant women with preeclampsia, and people at risk of stroke. If you have these or any other serious health condition, please consult with your doctor before taking sodium containing dietary supplements. The Verdict? There is clearly controversy about how much sodium people should consume each day. Yet evidence is accumulating that intake less than 2300mg per day (as per official recommendations) may not be optimal for many people. This is suggested by the finding that only 9% of the population currently adheres to this guideline. However, excessive consumption of sodium is not recommended either, with research showing a U-shaped curve in which both very low, and very high, intakes of sodium are harmful, while the middle range of 3000 to 5000mg (or even higher) is ideal. With this target in mind, people can be mindful of their dietary patterns and include supplemental sodium, usually in the form of fluid electrolytes, as needed. Supplements that provide sodium at levels of 1000mg per serving may be ideal for certain populations (like people eating keto or paleo diets, or those losing a lot of salt through sweating), but for average men, women and children, smaller doses of sodium may be more appropriate. So, what’s the verdict? At 190mg sodium per serving, Fringe Electrolyte & Mineral Mix provides just the right amount of sodium for most people to consume one to two servings per day - and this can easily be increased for people with higher needs. An amazing tool for hydration, our mineral mix helps with fluid balance, and supports heart, muscle, nerve and blood vessel functions.
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Magnesium & Cardiovascular Disease
Cardiovascular disease remains a leading cause of death worldwide, accounting for millions of deaths annually. Heart disease is especially prevalent in the US, where one person dies from the condition every 33 seconds. While many factors contribute to the development of cardiovascular disease, including genetics, lifestyle, and environmental influences, one critical yet often overlooked nutrient is magnesium. Shop Fringe Magnesium Magnesium & heart heath Sometimes referred to as the “forgotten electrolyte”, magnesium is a mineral that plays a critical role in maintaining cardiovascular health. Despite its importance in human physiology, magnesium deficiency is widespread, driven by dietary habits and environmental factors. It’s also very difficult to diagnose, since levels of magnesium in blood serum tend to stay within a normal range even when levels in tissues are low. In this article, we’ll explore the relationship between magnesium and cardiovascular disease, delving into the evidence, mechanisms, and practical recommendations for supplementation. What is magnesium? Magnesium is an essential mineral and electrolyte involved in over 800 enzymatic reactions in the human body. It plays a crucial role in energy production, DNA and RNA synthesis, protein synthesis, and the regulation of muscle and nerve function. Approximately 60% of the body’s magnesium is stored in bones, while the rest is distributed across muscles, soft tissues, and blood. Magnesium deficiency and inadequate intake have become increasingly prevalent, particularly in developed countries, due to both dietary habits and agricultural practices. The modern Western diet, often high in processed foods and low in magnesium-rich items like leafy greens, nuts, seeds, and whole grains, frequently fails to meet recommended magnesium levels. This dietary pattern contributes to suboptimal magnesium status in the population. Compounding this issue is the progressive depletion of magnesium in agricultural soils, a consequence of modern farming techniques such as monocropping and the extensive use of synthetic fertilizers that do not replenish essential minerals. This soil degradation leads to reduced magnesium content in crops, further diminishing dietary magnesium intake. For example, the magnesium content of vegetables has decreased by 80-90% over the last century. In epidemiological research, magnesium intakes below 200–250 mg/day are frequently associated with increased risks of cardiovascular disease. These levels are significantly below the Recommended Dietary Allowance (RDA) of 400–420 mg/day for men and 310–320 mg/day for women, highlighting the importance of adequate magnesium intake for cardiovascular health. Moreover, it has been suggested that the RDA’S for magnesium are too low because they haven’t been adjusted for rising body weights. The new estimates recommend an additional intake for adults of between 60-235mg magnesium per day. What is Cardiovascular Disease? Cardiovascular disease refers to a group of disorders affecting the heart and blood vessels. + These conditions include: Coronary artery disease: Narrowing or blockage of coronary arteries, often leading to angina or heart attacks. Stroke: A disruption of blood flow to the brain, caused by a blockage (ischemic stroke) or bleeding (hemorrhagic stroke). Hypertension: Chronic high blood pressure, a major risk factor for cardiovascular disease. Heart failure: The inability of the heart to pump blood effectively. Arrhythmias: Irregular heart rhythms that can lead to complications like stroke or cardiac arrest. Peripheral artery disease: Narrowing of blood vessels in the limbs, leading to pain and poor circulation. What is the Evidence? Magnesium's Importance for Cardiovascular Disease: Numerous clinical trials and epidemiological studies have investigated the link between magnesium and cardiovascular health. Here is a list of positive cardiovascular related outcomes that have been observed in scientific research: + Positive cardiovascular related outcomes: Blood Pressure Regulation: In clinical research, supplementation of 300–400 mg/day of magnesium significantly lowered systolic (2–4 mmHg) and diastolic (1–3 mmHg) blood pressure, particularly in individuals with hypertension. Improved Endothelial Function: In a study of patients with coronary artery disease, magnesium supplementation of 365mg/day for 6 months improved endothelial function and reduced cardiovascular risk. Improved Lipid Profiles: Research suggests that magnesium supplementation may reduce LDL cholesterol and triglycerides while increasing HDL cholesterol, which may lower atherosclerosis risk. Reduced Risk of Type 2 Diabetes: Epidemiological studies show that higher magnesium intake is associated with a lower risk of developing Type 2 diabetes. And in patients with established Type 2 diabetes, supplementation with 250mg magnesium/day for three months reduced insulin resistance and improved glycemic control. Reduced Cardiovascular Mortality: Research has shown that people who consume higher amounts of dietary magnesium have a 34% lower risk of cardiovascular mortality than low magnesium consumers. Reduced Risk of Stroke: In an analysis of studies looking at the relationship between magnesium intake and stroke, higher daily magnesium intake was linked to a reduced risk of stroke, especially in women. Mechanisms Underlying the Cardiovascular Benefits of Magnesium Since magnesium is involved in so many of the body’s physiological processes, it’s not surprising that it plays a role in several outcomes related to cardiovascular health. Here’s an overview of some of its most impactful mechanisms: + Most impactful mechanisms: Vascular Smooth Muscle Relaxation: Magnesium may promote relaxation of the muscles that line blood vessels. It also may enhance the production of nitric oxide, which helps blood vessels to dilate and reduces blood pressure. Ion Channel Stabilization: Magnesium may stabilize cardiac ion channels, which might reduce the risk of arrhythmias like atrial fibrillation and ventricular tachycardia. Prevention of Vascular Calcification: Magnesium may inhibit mineral deposits in arterial walls, reducing the vascular calcification which occurs in atherosclerosis. Reduction of Oxidative Stress: Magnesium may reduce oxidative stress by lowering the production of reactive oxygen species and supporting mitochondrial function, which might improve blood vessel health. Anti-Inflammatory Effects: Magnesium may reduce levels of molecules that promote inflammation, which might lower the risks of cardiovascular disease, insulin resistance, and diabetes. Glycemic Control and Insulin Sensitivity: Magnesium may enhance insulin signaling and glucose metabolism, which might reduce the risk of insulin resistance and diabetes, which are cardiovascular disease risk factors. Evidence-Based Recommendations for Magnesium Supplementation Based on current scientific evidence, it can be concluded that magnesium supplementation may be a valuable strategy for supporting cardiovascular health. The level of supplementation used in clinical trials of magnesium for cardiovascular health is typically in the range of 200 to 400mg. Since epidemiological studies have shown an increased risk of cardiovascular disease at levels of intake below 200 to 250mg per day, this level of supplementation would bring most people into the recommended daily intake range, leaving room for some extra based on higher body weight. When supplementing with magnesium to support cardiovascular health, it’s important to consider the form of magnesium being used. Elemental magnesium (Mg²⁺) is highly reactive and does not exist in a free, stable form. Instead, it naturally binds to other molecules, forming compounds that allow it to be absorbed and utilized by the body. Each magnesium complex will have unique properties, including differences in bioavailability and side effects (like gastrointestinal upset). Magnesium orotate, a compound consisting of magnesium and orotic acid (orotate), has gained attention for its potential cardiovascular benefits. The orotate component is thought to facilitate magnesium transport into cells, improving bioavailability and delivering additional benefits related to its metabolic and energy-enhancing properties. Research has shown that magnesium orotate may reduce hypertension and heart disease, lower the risk of heart attack, and help manage diabetes. It has also been shown to support gut and mental health, speed exercise recovery, and help with brain function in an animal model of Alzheimer’s Disease. Other forms of magnesium, including magnesium glycinate and magnesium malate, are also preferred due to their better absorption and fewer gastrointestinal side effects compared to forms such as magnesium oxide, magnesium citrate, and magnesium hydroxide. Fringe magnesium mix Fringe Magnesium Mix contains three forms of magnesium, including magnesium glycinate, magnesium malate, and the heart-friendly magnesium orotate. All three forms been shown to be better absorbed into the body, and they’re easily digested, so you don’t have to worry about the gastrointestinal issues associated with some forms of magnesium. The other ingredients in Fringe magnesium powder are all natural and include non-GMO chicory root inulin to help with dosing, organic monkfruit extract for a bit of natural sweetness, and 90mg of vitamin C for an antioxidant boost. Fringe Magnesium Mix is part of our “Essentials” line – meaning that it we recommend it for use by most people, on most days. Dosage Recommendations for All Ages For adults, we recommend starting with 1 scoop of Fringe magnesium per day, and increase (up to 2 scoops) as needed. It mixes well with water but can be dissolved in any liquid (we love it in smoothies!). Kids can also take Fringe magnesium. Based on age, the recommended doses are: for children aged 1-3 years old, ¼ scoop per day; ages 4-8, ½ scoop per day; ages 9-13, ¾ scoop per day; ages 14+, 1 full scoop per day. Do not give magnesium to children under 1 year of age. Magnesium is safe to take when pregnant and breastfeeding. Of course, consult your doctor before beginning a supplement regimen. Shop Fringe Magnesium
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Should I Take a Vitamin D & K Supplement?
Should I Take a Vitamin D & K Supplement? The short answer to this question is, “almost definitely, yes!” Vitamin D is the “sunshine vitamin”, and since modern humans spend so much time indoors, most of us are woefully deficient in this critically important vitamin. And while vitamin D is found in some foods, surveys of dietary intake have shown that almost everyone consumes inadequate amounts. Some people are also deficient in vitamin K, and because vitamin D and K work synergistically, they should always be taken together. Read on to learn more about how these important nutrients work in our bodies to support health, and why Fringe’s unique vitamin D and K formulation is ideally designed to meet our needs. shop fringe vitamin D & K What is vitamin D & K? Vitamins are nutrients that our bodies require in small amounts for proper growth and metabolism. Since they’re required in amounts as low as milligrams (mg) or micrograms (mcg), they’re referred to as micronutrients. This contrasts with macronutrients, which are needed in larger amounts, and include carbohydrates, proteins and lipids (fats). Vitamins D and K share the unique characteristic of being fat-soluble. The absorption of fat-soluble vitamins requires dietary fat, which makes it more complex than the absorption of water-soluble vitamins. Fat-soluble vitamins are also stored in the body, while water soluble vitamins are not. Examples of water-soluble vitamins are vitamin C and the B vitamins. What is vitamin D & K? Technically, vitamins are obtained from the diet – but as already mentioned, vitamin D is the “sunshine vitamin”. While all vitamins (including D) can be ingested through food, vitamin D is also made when the skin is exposed to the UVB light from the sun. In fact, the amount of vitamin D that can be made from the sun far exceeds the amount that is normally consumed from food sources. And since UVB rays don’t pass through windows, direct sun exposure is required for vitamin D synthesis. + More Since our modern lifestyles now have us spending up to 90% of our time indoors, dietary intake of vitamin D has become really important, with dietary supplements taking centre stage. This is because it’s hard to match the amount of vitamin D made from sun exposure from vitamin D rich foods. Thirty minutes of midday sun in the summer results in the body making around 10,000 to 20,000IU of vitamin D – which is the equivalent of consuming 50 to 100 servings of sardines, one of the best food sources of vitamin D! In the absence of sun exposure, dietary supplements are really the only way to ensure that you’re consuming sufficient vitamin D to support optimal health. Vitamin D is so important that many governments recommend, and even mandate, that it to be added to certain commonly consumed foods. When vitamin D is added to food, these are called fortified foods. In the United States, vitamin D is often added to fluid milk and other dairy products, calcium fortified fruit juices, and breakfast cereals and grains. The amount of added vitamin D is usually limited to around 100IU per serving. Clearly, this falls way short of the 10,000 to 20,000IU we generate from 30 minutes in the midday sun! In addition to fortified foods, good food sources of vitamin D include egg yolks, fatty fish (such as sardines, salmon, arctic char, herring, mackerel and rainbow trout), and beef liver. Since both fortified and natural vitamin D containing foods are usually animal-based, vegans and vegetarians are more likely to be deficient. Vitamin D2 comes from plants and fungi, while vitamin D3 comes mainly from animal sources, or less commonly, non-animal sources like lichen. Fortified food may contain either form. Like vitamin D, there is also some uniqueness in terms of how we obtain vitamin K, at least one of its two forms. The two forms of vitamin K are phylloquinones (vitamin K1) and menaquinones (vitamin K2), with K2 being produced by bacteria in the human gut. Vitamin K2 produced in the gut is absorbed into the body, and does contribute to our overall vitamin K status. However, the amount produced in insufficient to meet our needs, and some dietary intake is also required. Dietary intake of vitamin K1 comes mainly from leafy green vegetables, such as spinach, broccoli, and lettuce, as well as some oils such as canola and soybean. Vitamin K2 is mainly produced by bacteria and is found in some animal-based foods like meat, dairy, and eggs, as well as fermented foods. Since K1 in plants is tightly bound to chlorophyll, it is less bioavailable than K2, with less than 20% being absorbed into the body. What do vitamins D & K do in the body? Vitamins D and K each have critical biological functions. Here’s a look at what each one does to support our health: + Vitamin D Maintains Bone Health – Vitamin D is required for the absorption of calcium from the intestine and the mineralization of bone. Supports Muscle Strength – Vitamin D increases protein synthesis in muscle cells, thereby helping to support muscle strength. Decreases Inflammation – Vitamin D is associated with reduced inflammation, at least in part by shifting the profile of immune cells from a pro-inflammatory to an anti-inflammatory state. Regulates Immune System Function – Vitamin D is a powerful regulator of the immune system, and supports protective immunity. Protects Against Oxidative Stress – Vitamin D reduces oxidative stress, and can protect cells and tissues against oxidative damage. Supports Brain Function – Vitamin D supports brain function by protecting it against damage from inflammation and oxidative stress. This “neuroprotective action” occurs across multiple regions of the brain. + Vitamin K Maintains Bone Health – Vitamin K is required for the activation of proteins involved in bone assembly, in a process known as carboxylation. Without vitamin K, these proteins remain inactive and bone structure is compromised. Regulates Blood Clotting – Vitamin K is required for proper blood clotting, also known as coagulation. Here, vitamin K activates proteins involved in the blood clotting cascade, again via the process of carboxylation. Decreases Inflammation – Vitamin K reduces the expression of pro-inflammatory molecules, which may reduce overall inflammation. Protects Against Oxidative Stress – Vitamin K has antioxidant activity that can reduce oxidative stress by inhibiting the buildup of damaging reactive oxygen species. This is a poorly understood role of vitamin K, but it may have important health implications. Regulates Glucose & Insulin Metabolism – Vitamin K helps to regulate glycemic status, affecting both glucose and insulin metabolism. This occurs via activating effects on proteins, which are dependent on vitamin K. Regulates Immune System Function – Although a minor player relative to vitamin D, vitamin K plays a role in immune system regulation, as evidenced by its ability to affect levels of certain immune cells. How do vitamin D & K work together to support health? It’s obvious from this list that vitamin D and K overlap in some of their biological roles. And it turns out that when it comes to maintaining bone health, they actually work together as a team. Simply put, vitamin D increases the absorption of calcium from the intestines into the blood, which ideally should be delivered to bones (as well as teeth). The transfer of calcium from the blood into bones first requires vitamin D dependent synthesis of specific proteins. However, these proteins are synthesized in an inactive form. This is where vitamin K comes in... + More As previously mentioned, vitamin K activates proteins involved in bone assembly, turning these inactive proteins into active ones which can then shuttle calcium into bone. In the absence of vitamin K, calcium won’t be deposited where it should be – in the bones and teeth. When calcium isn’t deposited into the bones and teeth, it is also a problem for the cardiovascular system. If calcium builds up in the blood, which is what happens when vitamin D is present without sufficient vitamin K, this calcium gets deposited in the arteries – which can cause atherosclerosis and cardiovascular disease. So, vitamins D and K must be taken together to ensure that calcium gets deposited into bones, and not arteries, and to support optimal bone and cardiovascular health. How much vitamin D & K do I need? Vitamin D The issue of optimal vitamin D intake is highly controversial. The Institute of Medicine (which sets the dietary intake recommendations for all nutrients as recognized by the US government) recommends 400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years. However, this recommendation only considers amounts needed to prevent serious bone disease, not to support optimal health. According to a scientific article published by authors including Harvard University’s Chair of Nutrition, the Institute of Medicine’s recommended intake of vitamin D “may be insufficient for important disease outcomes” and recommends a higher daily intake of up to 4,000IU per day, which has also been recommended as the “prophylactic” daily dose for most adults. Notably, total body sun exposure provides the equivalent of 10,000IU per day. The conflict over optimal vitamin D intake is based on disagreement over what target levels of blood vitamin D should be. While the Institute of Medicine states that 20ng/mL of 25-hydroxyvitamin D is sufficient, this is solely based on evidence related to bone health, which ignores the multitude of other biological roles for vitamin D. In contrast, the Endocrine Society recommends having blood levels over 30ng/mL, the American Association of Clinical Endocrinologists recommends 30-50ng/mL, and the D* Action Project suggests 40-60ng/mL. With so much controversy, how should the average person approach vitamin D supplementation? Our advice is to work with a health care provider who can monitor your blood vitamin D levels and tailor recommendations accordingly. Many people have genetic polymorphisms or medical disorders that affect their vitamin D levels, so it’s difficult to make blanket recommendations that apply to everyone. People also have different lifestyles, including time spent outdoors, and live at latitudes with varying sun exposure. Body weight is also an important factor for vitamin D recommendations, as is skin color. Working with a health care provider who can consider your unique variables and do appropriate lab work is the best way to ensure you meet your personal needs. Vitamin D needs will also vary depending on your level of seasonal sun exposure. In general, vitamin D needs go up in the winter months, especially for people who live at northern latitudes. Vitamin K The recommended intake for vitamin K is 120mcg for males and 90mcg for females aged 19 and over. Since disturbance of the gut microbiome (called dysbiosis) decreases intestinal vitamin K2 synthesis, people with gut issues may have increased dietary requirements for vitamin K. Am I at risk of vitamin D or K deficiency? There are several groups that are at an increased risk of vitamin D deficiency, including: Groups at an increased risk of vitamin K deficiency include: People taking blood thinners, which antagonize vitamin K People taking antibiotics, which destroy vitamin K producing gut bacteria (cephalosporin antibiotics may be especially problematic) People with malabsorption disorders including celiac disease, ulcerative colitis and Cystic Fibrosis, who have difficulty absorbing vitamin K People who have undergone bariatric (weight loss) surgery Can I take too much vitamin D & k? Vitamin D The main concern about excessive vitamin D intake is that it may increase calcium to dangerous levels. However, research suggests that hypercalcemia is unlikely to occur in healthy adults when blood vitamin D is below 700ng/mL, which far exceeds the recommended targets of 20 to 60ng/mL previously described. A 2007 scientific analysis of vitamin D intake and toxicity found no evidence of toxicity at an intake of 10,000IU per day and suggested that the currently recommended upper limit of 4000IU per day be revised. Subsequently, the Institute of Medicine revised their “No Observed Adverse Effect Level” to 10,000IU per day. Vitamin K There is no recognized upper limit to the amount of vitamin K1 or K2 that can be consumed. The Office of Dietary Supplements states that “no adverse effects associated with vitamin K consumption from food or supplements have been reported in humans or animals”. A synthetic form of vitamin K, called menadione, has caused toxicity in infants, but in the US this form is generally only used at present in animal food. What is the prevalence of vitamin D & K deficiencies? + Vitamin D The prevalence of vitamin D deficiency depends on what level of intake is targeted. The most conservative recommendation is the “official” recommendation from the Institute of Medicine, which as mentioned recommends 400IU for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years. Even at this low level of recommended intake, the most recent national analysis of vitamin D intake in the US found that daily intake of vitamin D from food was only 204 IU in men and 168 IU in women. This is only about a third of the Institute of Medicine recommended intake, and about 5% of the 4000IU per day recommended by other experts. At the population level, approximately 92% of men, 97% of women, and 94% of people ages 1 year and older consumed less dietary vitamin D than is estimated to meet the needs of at least half the US population. Many people do take vitamin D supplements, which increases the overall observed combined daily intake from food and supplements to 692 IU in men and 1204 IU in women, with more women taking supplements than men. Supplements are clearly helpful at increasing daily vitamin D intake, but at the current level of supplementation most people still fall well short of the higher intakes recommend by some experts. + Vitamin K The average daily intake of vitamin K according to the most recent national dietary analysis shows that men consume 118mcg and women consume 121mcg. This increases to 125mcg and 129mcg for men and women, respectively, when vitamin K supplements are also considered. These results show that most people are meeting their recommended daily intake of vitamin K intake. However, low levels of vitamin K intake have been observed in older adults, where they are associated with an increased death rate. These results show that most people are meeting their recommended daily intake of vitamin K intake. However, low levels of vitamin K intake have been observed in older adults, where they are associated with an increased death rate. Because increasing intake of vitamin D results in the synthesis of proteins that must be activated by vitamin K to prevent deposition of calcium in the arteries, vitamin K should always be supplemented along with vitamin D, regardless of whether dietary intake is sufficient. Especially considering that there is no upper limit of intake for vitamin K, combining these two vitamins in a supplementation regimen is prudent. What are the health risks of vitamin D deficiencies? Identification of health risks from having low vitamin D depends in part on what value of blood vitamin D (specifically, 25-hydroxyvitamin D) is determined as the level of deficiency. The “deficiency level” ranges from less than 12ng/mL to less than 30ng/mL, depending on which organization you follow. This will reflect a wide range of dietary and supplemental vitamin D intake. Because of this variation, the health risks of vitamin D deficiency will vary based on the deficiency level cutoff being used. + More If we broadly consider vitamin D deficiency to include anything below 30ng/mL of 25-hydroxyvitamin D, some of the associated health risks are: Loss of calcium from bones and increased risk of osteoporosis Increased risk of bone fractures Reduced muscle strength and increased risk of falling Increased blood markers of inflammation Increased risk of autoimmune disease, such as inflammatory bowel disease Increased susceptibility to infection Increased risk of dental cavities Increased risk of cancer Increased oxidative stress and related diseases such as diabetes and cardiovascular disease Increased risk of brain diseases such as dementia and depression Low circulating levels of vitamin D have also been associated with an increased risk of death from all causes, called “all-cause mortality”, as well as deaths from cardiovascular disease and can What are the health risks of vitamin k deficiencies? Although rare, vitamin K deficiency is associated with several notable health risks, including: Increased risk of osteoporosis Increased risk of bleeding disorders Increased risk of diseases with an inflammatory component, such as diabetes Increased risk of cardiovascular disease Low circulating levels of vitamin K have also been associated with a 19% increased risk of all-cause mortality. How could taking a vitamin D & K supplement help me? Vitamin D Multiple scientific studies show benefits from taking supplements of vitamin D. These include: Reduced incidence of viral infections Reduced incidence of dental cavities Reduced incidence of cancer (when administered daily) Reduced symptoms of Polycystic Ovary Syndrome (PCOS) Increased bone mineral density (when supplemented with calcium) Reduced risk of falling (especially when combined with calcium) Reduced depressive symptoms Reduced mortality in critically ill patients Improved blood markers in patients with ulcerative colitis Reduced insulin resistance in non-diabetic pregnant women Reduced C-reactive protein, a biomarker of inflammation Reduced systolic blood pressure Reduced exercise-induced muscle cell damage Improved non-verbal memory in healthy adults Improved glycemic control in diabetics Vitamin K For vitamin K, scientific studies also show benefits of supplementation, including: Decreased risk of bone fractures Improved bone mineralization and strength Reduced risk of developing diabetes Improved glycemic control Reduced C-reactive protein, a biomarker of inflammation Reduced wound healing time (when applied topically) Reduced symptoms of peripheral neuropathy (in patients with vitamin B12 deficiency or Type II Diabetes) Improved markers of cardiovascular disease Importantly, supplementation with vitamin K2 and vitamin D in combination has shown positive effects on bone mineral density when compared to a control group eating a regular diet. Should I take a calcium supplement when taking vitamin D & K? One of the main effects of vitamin D is to increase calcium absorption from the intestine, which – along with vitamin K – will allow calcium to be deposited into bone. But for this to occur, dietary or supplementary calcium must be ingested as well, or else there won’t be any calcium present to absorb! + More Some research has shown that bone mineral density improves when taking vitamin D supplements, provided it is taken along with calcium. Research has also shown that supplementation with vitamin D and calcium reduces the risk of total fractures by 15%, and the risk of hip fractures by 30%. However, not all studies have shown these benefits, leading some researchers to conclude that taking calcium (with vitamin D) for the prevention of osteoporosis and fractures is unwarranted. Some research has also suggested that taking supplemental calcium can have adverse effects on the cardiovascular system. This has led to a debate over whether taking calcium supplements to prevent osteoporosis has more benefits than risks. There’s no doubt, however, that calcium is an essential mineral. Ideally, it should be obtained from foods, such as dairy foods, almonds, and sardines. A little-known fact is that natural water also often contains calcium, which is removed with many modern filtration systems. Drinking calcium-rich mineral water in place of filtered water can be source of dietary calcium intake. Interestingly, the daily target range of calcium intake from diet and/or supplements varies widely among health organizations, from a minimum of 400mg to up to 1300mg per day, depending on age and gender. These recommendations have also changed across time, which shows a lack of clarity regarding optimal intake. If you consume very little calcium in your diet, then taking a supplement may be warranted. Many supplements on the market are quite high in calcium, with 500-1000mg per serving. These should be avoided. It’s better to take a supplement that more closely mimics dietary intake, at 250mg or less. If your calcium intake is extremely low, a low dose supplement could be taken 2 to 3 times per day. Are there nutrients other than calcium and vitamin K that interact with vitamin D? Yes! Magnesium is another nutrient that is interacts with vitamin D. Many enzymes that synthesize and metabolize vitamin D are dependent on magnesium for proper functioning, so optimal magnesium status is important for vitamin D. Most people do not consume sufficient dietary magnesium, and due to depletion of magnesium from our soil and foods, supplementation may be necessary to meet our daily needs. Vitamin A is another nutrient that interacts with vitamin D. Some vitamin D binds to vitamin A, forming a unit called a “heterodimer”. This A/D heterodimer can regulate the expression of many different genes, including several involved in bone health. Vitamin A is found in foods like liver, fish, eggs, and dairy, while pre-vitamin A (also known as carotenoids) are found in plant foods like leafy greens, peppers, and carrots. Ensuring adequate intake of vitamin A is important when supplementing with vitamin D. Vitamin A can be consumed through foods and supplements, and it is also added to some foods (like breakfast cereals) via fortification. Survey data has shown that 22% of the US population suffers from vitamin A deficiency, while 33% consume an excess. Since there are serious risks (like birth defects) associated with taking too much vitamin A, widespread supplementation is not recommended, although it is certainly warranted in some cases. shop fringe vitamin D & K What should I look for in a vitamin D & K supplement? (1) Read the ingredients – Most dietary supplement will contain both active and inactive or “other” ingredients. You need to pay attention to both. The active ingredients are the ones that you are looking for, and a vitamin D and K supplement will contain at least one form of each as an active ingredient. Choose the form that best meets your needs (see #3 in this list for more details!). Although this information may be hard to find, it’s helpful to know where these active ingredients are sourced from. Naturally sourced ingredients are always better than artificial ones. + More The inactive ingredients are usually there to: (1) provide bulk (filler), (2) hold the product together (binding agents, coatings), (3) add flavor or sweetness, or (4) keep the product from clumping together (flow enhancers). Sometimes this list is long, and it’s often where some undesirable ingredients sneak in, such as potassium sorbate, artificial colors, or titanium dioxide. It’s best to keep this list short and naturally sourced. (2) Verify product purity – Only choose high quality products that verify their purity via an unbiased chemical analysis performed by a third-party lab. These analyses should be reported in a Certificate of Analysis (COA) that is readily available to consumers, often through a QR code link. COA’s should be available for each batch of products, and will measure contaminants such as heavy metals, microbes, and pesticides. (3) Consider the form(s) of vitamin D & K in the supplement – There are two forms of vitamin D that are found in dietary supplements, vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is sourced mainly from animals, although lichen is a vegan source of D3. Vitamin D3 is the form made in humans following exposure to UVB light. In contrast, vitamin D2 is sourced from plants. Vitamin D3 is largely recognized as being more “bioavailable”, meaning more of the vitamin that is ingested gets delivered to body tissues. Studies that directly compare the bioavailability of D3 to D2 show that vitamin D3 raises blood levels of 25-hydroxyvitamin D more than vitamin D2, so it is preferable to choose a supplement containing vitamin D3. If you are vegan, choose a supplement that contains D3 sourced from lichen. As previously described, there are also two forms of vitamin K, vitamin K1 (phylloquinone) and vitamin K2 (menaquinones). Vitamin K1 comes mainly from plants, while vitamin K2 is made by bacteria and is found in animal-based and fermented food. Vitamin K2 is further subdivided into MK-4 through MK-13. Each of these subgroups of vitamin K2 has a slightly different molecular structure. Dietary supplements usually include MK-4 or MK-7. MK-4 occurs naturally in foods including liver, butter, and cheese, while MK-7 is made through fermentation, with the best source being Japanese fermented soybeans (called Nattō). Studies have shown that vitamin MK-7 is more bioavailable than vitamin MK-4, so it is preferable to choose a supplement containing vitamin MK-7. (4) Choose the supplement form you prefer – Supplements come in three main forms: capsules/tablets, powders, or liquids. Which one you choose is really a personal preference. Powders and liquid can be added to liquids, like smoothies, and are a great option if you don’t like swallowing pills. How is Fringe Essentials Vitamin D & K different from other supplements? Fringe Essentials Vitamin D & K has three highly unique attributes that make it superior to other products on the market: + Water Solubility Water Solubility – We’ve already covered that both vitamin D and K are fat-soluble vitamins. The absorption of fat-soluble vitamins is complex, which results in a lower bioavailability than water-soluble vitamins (recall that bioavailability refers to how much of the ingested nutrient is delivered to body tissues). The bioavailability of fat-soluble vitamins can be increased significantly through a safe and simple conversion process that makes them water-soluble and able to readily be absorbed through the walls of the small intestine. Research has demonstrated that water-soluble vitamin D is about twice as bioavailable as fat-soluble vitamin D. Another advantage to making vitamin D and K water-soluble is that it will eliminate the competition that occurs for the absorption of fat-soluble vitamins. And when you supplement with water-soluble vitamin D and K, you don’t need to consume them with food (especially food that contains some fat) to optimize absorption, like you do with fat-soluble vitamins.As a water-soluble powder, Fringe Essentials Vitamin D & K can be added to any liquid where it will dissolve easily without residue. + Vegan D3 Vegan D3 – Research has clearly demonstrated that vitamin D3 is superior to vitamin D2 at raising blood levels of 25-hydroxyvitamin D. The vast majority of vitamin D3 supplements source the vitamin from sheep’s wool, which produces a waxy substance called lanolin. Lanolin is extracted from sheep’s wool and put through a process which creates and extracts vitamin D3 using UVB light and chemical solvents. Because it is animal based, lanolin-derived vitamin D3 is not suitable for vegans. Fringe Essentials Vitamin D & K uses the only vegan source of vitamin D3, which is lichen. Lichens are living organisms that consist of fungus combined with algae or cyanobacteria. Lichen also make vitamin D3 following exposure to UVB. Lichen-derived vitamin D3 is identical to that produced from sheep’s wool, but is non-animal based, making it suitable for everyone. + Vitamin MK-7 Vitamin MK-7 – Fringe Essentials Vitamin D & K contains vitamin MK-7, the most bioavailable form of vitamin K. It is derived from the fermentation of Nattō, which is plant-based and suitable for vegan diets. The other ingredients in Fringe Essentials Vitamin D & K water-soluble powder are all natural and non-GMO. They include inulin and myo-inositol (also sometimes called vitamin B8) to help with dosing, medium chain triglyceride (MCT) oil to help with emulsification, and licorice extract for increased bioavailability. Dosing & Safety Fringe Essentials Vitamin D & K contains 2500IU of vitamin D3 and 130mcg of vitamin K2 (as MK-7). Because our vitamins are water soluble, they are more readily absorbed than most vitamin D and K supplements on the market, which means you don’t need to take as much to have the same effect. + Learn more For adults, we recommend using 1 scoop of Fringe Essentials Vitamin D & K per day as a maintenance dose when sun exposure is limited. A maintenance dose is meant to maintain blood levels of 25-hydroxyvitamin D within the range of 40-60ng/mL. However, if your blood vitamin D is very low, it may be necessary to take more until you reach this target range. The only way to know for certain how your body is responding to supplementation is to have your blood tested. This inexpensive test can be ordered by your health care provider, and home testing kits are also available. Lesser amounts can be taken when direct sun exposure is higher because skin synthesis of vitamin D will be much higher. Kids can also take Fringe Essentials Vitamin D & K. Based on age, the recommended doses are: for children aged 1-3 years old, ¼ scoop per day; ages 4-8, ½ scoop per day; ages 9-13, ¾ scoop per day; ages 14+, 1 full scoop per day. As with adults, the only way to know for certain how a child is responding to supplementation is to have their blood tested. For children under 1 year of age, please consult a health care provider before using. Vitamin D and K are safe to take when pregnant and breastfeeding. Of course, consult your doctor before beginning a supplement regimen. Fringe Essentials Vitamin D & K is incredibly safe. We use high quality ingredients and test every batch of our final product to ensure safe levels of toxic ingredients, including heavy metals, molds, and pesticides. We also leave out all the stuff you don’t want like artificial sweeteners, additives, gums, and ‘natural flavors’. Is there anyone who should not take a vitamin D & K supplement? One group that needs to be cautious about vitamin K supplementation is people taking anticoagulant, or blood thinning, medications. Taking high levels of vitamin K when on anticoagulants can decrease the effectiveness of the drug, which could increase the risk of blood clot formation. This is because of vitamin K’s important role in the blood clotting cascade. To recap Vitamin D deficiency is rampant in modern society. Sunshine provides us with a free and natural source of this essential vitamin, but on average, we spend 90% of our time indoors, leaving this vital resource untapped. Since it’s difficult to consume enough vitamin D from the diet, adding a high-quality supplement to your daily health regimen is an easy fix. Fringe Essentials Vitamin D & K combines vitamin D with vitamin K, a duo that is needed for optimal bone and cardiovascular health. In contrast to most supplements on the market, ours is water-soluble, which means more of it gets to where it’s needed. It’s also naturally sourced, non-GMO, and vegan – containing only what you need, without unnecessary additives and fillers. Simply mix 1 scoop of Fringe Essentials Vitamin D & K into your water, smoothie, coffee, tea, or favorite beverage daily. You can also take a bit more or less, depending on the season and your unique needs! The contents in this blog; such as text, content, graphics are intended for educational purposes only. The Content is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider.
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Should I Take a Magnesium Supplement?
Should I take a magnesium supplement? The simple answer to this question is: Most likely, yes. Scientific evidence suggests that many people are at risk of magnesium deficiency, even those consuming a healthy diet. There are many reasons for this, most of which are out of our control. Given the critical importance of magnesium in the human body, and the significant health risks that accompany even a subclinical magnesium deficiency, regular supplementation with a high-quality dietary supplement is a wise investment in your health. shop fringe magnesium What is Magnesium? Magnesium is one of the most abundant minerals, both in the earth and inside the human body. Most magnesium in the body is found inside cells, rather than in the blood, and it is especially concentrated in the muscles and bones. In the body, magnesium carries a positive charge, and is therefore referred to as an ion or electrolyte. The recommended intakes of magnesium have been determined and are based on age and gender. These values are known as the dietary reference intakes (DRI’s). Recently, it has been suggested that the DRI’s for magnesium are too low because they haven’t been adjusted for rising body weights. The new estimates recommend an additional intake for adults of between 60-235mg magnesium per day beyond what is shown in table 1. What does magnesium do in the body? Magnesium is involved in virtually every cellular metabolic and biochemical process in the human body. As a cofactor or activator for over 800 chemical reactions, magnesium regulates everything from metabolism to protein synthesis, to DNA repair and synthesis. It is also involved in conveying messages between molecules within the cell as well as in regulating cell replication. What are good sources of magnesium? Magnesium is found in many foods, both plant and animals. Some good sources of magnesium are: Green leafy vegetables Legumes Nuts Seeds Whole grains Good sources of magnesium should contain around 40-80mg per serving. Meat, dairy and fruit also contain some magnesium but at lower amounts. A general rule of thumb is that the more highly processed a food, the less magnesium it will contain (unless it has been fortified). Although there are many food sources of magnesium, a drastic loss of magnesium from agricultural soil over the last century has led to a decrease in the magnesium content of plant foods due to their inability to absorb sufficient magnesium from the earth. For example, the magnesium content of vegetables has decreased by 80-90% over the last century. As a result, supplementation with magnesium may be necessary to avoid deficiency. What is the prevalence of Magnesium deficiency? There are two types of nutrient deficiencies, frank and subclinical. Frank deficiencies have obvious signs, while subclinical deficiencies do not. Frank deficiencies of magnesium are rare because the kidneys can limit its excretion. But subclinical deficiencies are extremely common, since over half of the US population don’t consume the recommended amount. In fact, according to a research article in the Open Heart medical journal, “the evidence in the literature suggests that subclinical magnesium deficiency is rampant and one of the leading causes of chronic diseases including cardiovascular disease and early mortality and should be considered a public health crisis.” What are the causes of Magnesium deficiency? As already described, two of the main causes of magnesium deficiency are (1) low intake of dietary magnesium, and (2) a substantial loss of magnesium from agricultural soil causing a decrease in the magnesium content of foods. These two issues will be compounded, such that even when people attempt to consume sufficient dietary magnesium, they may be unable to. There are also several other factors that increase the risk of magnesium deficiency. These include: Magnesium also interacts with other nutrients, which can increase the risk of deficiency. For example, taking high doses of vitamin D can increase the loss of magnesium from the body, while taking high doses of zinc can interfere with magnesium absorption. High doses of fiber can also interfere with magnesium absorption. What are the health risks of Magnesium deficiency? Because of its nearly ubiquitous role in the body’s processes, low levels of magnesium can create widespread physiological dysfunction. And because of the widespread incidence of low magnesium intake, magnesium deficiency is recognized as an important global concern. A frank magnesium deficiency will manifest with clinical signs, including: Low appetite Nausea and vomiting Fatigue and weakness Muscle spams or tremors Abnormal heart rhythm Convulsions Psychiatric disturbances But because the kidneys regulate the excretion of magnesium from the body, it’s rare to have magnesium be depleted to the point where these potentially life-threatening symptoms occur. Far more common is subclinical magnesium deficiency, which often does not have obvious signs. Because it’s so easy to under consume magnesium, and since the signs of subclinical magnesium deficiency are hard to spot, it often extends over time leading to long-term adverse complications. These include a wide range of health problems and chronic diseases, including: Cardiovascular diseases Diabetes Migraines Osteoporosis Asthma Metabolic disorder Alzheimer’s Disease Parkinson’s Disease Premenstrual Syndrome Dysmenorrhea These conditions have potentially devastating consequences, which makes magnesium a critical nutrient of concern for public health. How could taking a magnesium supplement help me? There are both long-term and short-term benefits to ensuring adequate magnesium intake, which for many people, will require taking a magnesium supplement. As just described, there is a long list of health problems and chronic diseases associated with a long-term subclinical magnesium deficiency, many of which can be helped by taking a magnesium supplement. Can I take too much magnesium? Magnesium toxicity is mostly seen with consumption of high doses of magnesium containing laxatives and antacids. Consumption of more than 5000mg per day can cause toxicity, with symptoms including low blood pressure, nausea, vomiting, muscle weakness, and even cardiac arrest. It would be nearly impossible to consume this much magnesium through dietary supplements, which usually contain less than 300mg per serving, and totally impossible through food. Because the excretion of magnesium is regulated by the kidneys, it is difficult to take too much, and is not a concern except with consumption of magnesium containing medications. How do I choose a Magnesium supplement? Read the ingredients - Most dietary supplement will contain both active and inactive or “other” ingredients. You need to pay attention to both. The active ingredients are the ones that you are looking for; for example, a magnesium supplement will contain at least one form of magnesium as the active ingredient. Some supplements, like multi-vitamins, have many active ingredients. Usually, these are vitamins, minerals, of phytochemicals derived from plants. Although this information may be hard to find, it’s helpful to know where these active ingredients are sourced from. Naturally sourced ingredients are always better than artificial ones. The inactive ingredients are usually there to: (1) provide bulk (filler), (2) hold the product together (binding agents, coatings), (3) add flavor or sweetness, or (4) keep the product from clumping together (flow enhancers). Sometimes this list is long, and it’s often where some undesirable ingredients sneak in, such as potassium sorbate, artificial colors, or titanium dioxide. It’s best to keep this list short and naturally sourced. Verify product purity – Only choose high quality products that verify their purity via an unbiased chemical analysis performed by a third-party lab. These analyses should be reported in a Certificate of Analysis (COA) that is readily available to consumers, often through a QR code link. COA’s should be available for each batch of products, and will measure contaminants such as heavy metals, microbes, and pesticides. Consider the form(s) of magnesium in the supplement – There are several different forms of magnesium that are included in dietary supplements, each of which has unique properties. Look for ones that are bioavailable and easy on digestion. The forms of magnesium that are most likely to cause diarrhea are magnesium chloride, carbonate, oxide, and gluconate. Magnesium malate shows high bioavailability compared to the commonly supplemented forms of magnesium oxide and magnesium citrate. Other organic forms of magnesium such as magnesium glycinate and magnesium orotate also show high bioavailability. Some forms of magnesium have also shown unique health benefits; for example, magnesium orotate helps with cardiovascular and gut health. While all magnesium supplements can help to prevent magnesium deficiency, some forms may be better suited to your unique needs. Choose the supplement form you prefer – Supplements come in three main forms: capsules/tablets, powders, or liquids. Which one you choose is really a personal preference. Powders and liquid can be added to liquids, like smoothies, and are a great option if you don’t like swallowing pills. Fringe Essentials Magnesium Powder The Fringe Essentials Magnesium Powder contains three forms of magnesium: orotate, malate, and glycinate, at 173mg total and 41% of the recommended Daily Value. These forms of magnesium have been shown to be better absorbed into the body, and they’re easily digested. Each one has unique health benefits that make them well suited to not only ensure sufficient magnesium intake, but also to reap a wide range of health benefits. Here’s what they do: + magnesium glycinate: Magnesium glycinate is a standout in helping to reduce anxiety, promote relaxation, support deep sleep, reduce muscle tension, and balance mood. _____________________________________ + magnesium orotate: Magnesium orotate is one of the best forms of magnesium to consume for heart health. It’s been shown to help with hypertension and heart disease, and to reduce risks of heart attacks. It also supports gut and mental health and helps with exercise recovery. It may even be helpful in diabetes and Alzheimer’s Disease. _____________________________________ + magnesium malate: Magnesium malate is great for chronic pain, inflammation, energy production, and muscle tension and recovery. _____________________________________ The other ingredients in Fringe magnesium powder are all natural, and include non-GMO inulin to help with dosing, organic monkfruit extract for a bit of natural sweetness, and vitamin C for an antioxidant boost. Simply mix 1 scoop of magnesium into your water, smoothie, or favorite beverage 1-2 times per day. shop fringe magnesium
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