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Magnesium is now better, and an assortment of herbs

Written by Kamal Patel
Last Updated:

This week brings 5 different updates; one of them is seen as a major update whereas the other four are quite minor and merely adding to our database that now exceeds 10,000 citations.

Magnesium is the major update this week and a focus was placed on populations at risk for deficiency. The vast majority of Magnesium's benefits are actually associated with deficiency, and these extend to heart health (lipoproteins and cholesterol, blood pressure, and the heart tissue itself), insulin sensitivity and glucose tolerance, and many neural complications such as depression and ADHD. Magnesium appears to be quite effective in normalizing adverse changes seen with blood pressure and insulin sensitivity, and although it shows promise with depression and ADHD (as well as many other neurological problems of lesser magnitude such as sleep) it doesn't seem overly potent at those ones in normal persons.

Magnesium has limited usage beyond normalizing a deficiency. The common side-effect of excess Magnesium being a laxative could be of use to some, and Magnesium L-Threonate (a form of Magnesium) may enhance learning to a degree. Aside from those two targets and a possible inhibition of fat absorption from the intestines, Magnesium usage in sufficient people is very limited and has most benefits only in the deficient.

Magnesium does not actually appear to benefit cramping all that much; the placebo effect appears to be very active in cramping and the degree that Magnesium outperforms placebo (half the time or so) just isn't that much.

Other updates include:

Codonopsis Pilosula, an ancient cutting agent for Panax Ginseng when the latter was too expensive. It appears to have potent neural effects in vitro, but the only study on healthy persons appears to be confounded with the addition of Ginkgo Biloba; conclusions on Codonopsis' efficacy are premature.

Shilajit is also fairly premature. Despite being a highly heralded substance in Ayurveda it has limited intervention evidence in humans (able to normalize testosterone in infertile men) and appears to be pro-fertility and maybe a sedative. Limited evidence, and a variable composition.

Ziziphus Jujuba is a Traditional Chinese Medicine that appears to be popular as an anxiolytic and sedative, and it does appear to be quite active in this regard. We have not yet conducted an analysis on how potent this is in regards to other supplemental sedatives and anxiolytics, and Lemon Balm currently isn't in our database right now.

Finally, Polypodium Leucotomos is a herb which appears to benefit skin health when taken orally. It seems to actually reduce the rate of which skin burns (not outright preventing burns) and interacts with the immune system in an anti-inflammatory manner; the combination of the two mechanisms also precedes its reported abilities to reduce eczema. We have not fully completed the page at this moment in time, although it will be updated to complete status shortly.