How to Naturally Support Acid Reflux and Healthy Digestion

Vitamins, Minerals & Nutritional Support

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.

Best Form of Iron Supplement: Iron Bisglycinate vs Ferrous Sulfate

Vitamins, Minerals & Nutritional Support

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.

 

 

One Mineral, Many Goals: Why Magnesium Needs Differ Across Life Stages

Training, Endurance & Sports Nutrition

When you look at supplement advice, you will see generic statements like take a standard daily dose to address a deficiency and experience the changes. But everybody’s different, and your nutrient needs change based on your age, lifestyle, activity level, and specific stage in your life.

Demands for crucial elements like magnesium change every day based on how much you sweat, your hormonal levels, how much stress you are experiencing, and your lifestyle. More than knowing how much magnesium you need to take, you may have to look at much your daily routine uses up magnesium. This can help you find the support you need. Let’s explore how the needs vary across athletes, women, elderly individuals, and busy professionals.

Athletes and Training Needs

A comprehensivereview in the Res. Soc. Dev. journal that explored various studies on athletic performance and magnesium found that the mineral may support performance parameters, but supplementation must be tailored to individual needs. Athletes train their muscles hard and the contraction and relaxation efficiency is crucial for performance. When calcium signals contraction, magnesium signals relaxation. If magnesium availability falls down, recovery and sleep may be impacted.

Different athletes also have different needs based on their training schedule. For example, weight class sports like wrestling, boxing, martial arts, etc add to the pressure because athletes in these cases follow a strict diet with fluid restriction, which can impact their intake of magnesium.

Women and Life Stages

Women go through various changes in their bodies every month based on their menstrual cycle. The hormonal levels vary and they can impact several aspects of health. Astudy published in Nutrients says that female sex hormones like estrogen influence magnesium absorption and homeostasis throughout the menstrual cycle. The continuous fluctuation in hormonal levels in women emphasizes the need for women-specific dietary customization of magnesium for maintaining metabolic and bone health balance.

As women navigate through puberty, pregnancy, childbirth, peri-menopause, menopause, and post-menopausal stages their magnesium requirements change.

Older Adults and Magnesium Levels

A clinical datastudy in Nutrients tracking mineral absorption explored aging and magnesium. As we age, our natural digestion and absorption processes slow down. This results in lower nutrient uptake, including magnesium absorption from the diet. Also, food intake in elderly individuals is also lower. Food intake and absorption limit the amount of magnesium available. For older adults, more magnesium is excreted via urine.

All these factors impact how much magnesium is actually available. Further, when aging individuals have other chronic conditions or take other medications, it may also interfere with magnesium absorption and availability.

Busy Professionals

Areview mapping the stress-susceptibility feedback loop explored the connection between stress and magnesium. It was identified that a vicious circle emerges in individuals who are under chronic stress. Stress may increase magnesium loss, as studies consistently show decreased magnesium levels in individuals with high stress levels. In turn, magnesium deficiency may make the body more susceptible to stress. It can also affect sleep quality.

Busy professionals are constantly chasing deadlines, switching between tasks, and finding it challenging to balance work and home life. Magnesium is involved in the body’s natural stress response, but a high burn rate makes the nervous system highly sensitive to stress, and it may disrupt deep sleep as well.

In atrial published in 2025, Magtein supplements were given to participants for 6 weeks. The trial measured cognition and sleep, and also self-reported sleep quality and emotional well-being. The data showed improvements in brain cognitive age, working memory, and reaction time. Participants reported better sleep, but objective data were not significant.

While magnesium supplements can’t eliminate work pressure, they may be useful to support cognitive resilience and sleep integrity.

How to Match Individual Life Stages Needs with Magnesium Form?

As people across life stages use magnesium in varied ways, the supplementation routine must be customized.

Athletes: When they lose more magnesium through sweat and urinary excretion, their priority is recovery speed. Magnesium forms like malate may support cellular energy production and recovery.

Women: Dealing with shifts in magnesium demand due to varying hormone levels, their priority is stable magnesium levels and skeletal health resilience. Magnesium glycinate is one of the popular chelated magnesium forms that may support calmness and bone strength.

Older adults: They face absorption issues and magnesium loss through urine, and their priority shifts to cognitive function, better sleep, and bone strength. Forms like magnesium glycinate or citrate are generally gentle on the stomach and can be absorbed more effectively.

Busy professionals:Their work exposes them to constant stress, which makes them look for sleep and cognitive support. Magnesium L-Threonate is a well-researched magnesium form associated with cognitive function, sleep, and stress hormone regulation.

Why Recovery is Becoming More Valuable Than Motivation

Training, Endurance & Sports Nutrition

Among modern professionals, the output is often associated with motivation. People start telling you to develop better habits, build a stronger mindset, and find ways to push yourself further. The common assumption is that if you push through resistance, performance will follow.

With so many motivational tools, access to podcasts, and expert guidance, the engagement aspect must increase, right? But a 2026 Gallup study shows employee engagement dropped to 20%. This is called quiet cracking, where professionals still want to contribute, but they simply can’t generate the output.

A2026 review that explored the psychological and cognitive functioning of elite athletes found an interesting finding. Burnout and loss of motivation, a psychological aspect, were related to overtraining and not effectively recovering from the cumulative stress of training. For professionals, not feeling motivated may not be related to not having the drive, but may be because you aren’t recovering properly. Let’s explore why you need to shift your focus to recovery.

Why Recovery is Important

Sports science showed sustained overtraining may erode motivation. When professionals are pushing harder to compensate for declining output, they use more coffee, try to muster more willpower, and start using multiple tools for task switching, and all of this adds to systemic stress. You can’t motivate yourself if you aren’t recovering properly.

The psychological feeling and output are directly correlated to your body’s natural stress response. Mental toughness, discipline, and a positive approach can’t compensate when your body is depleted in terms of energy mobilization.

Effort that needs high output, whether it’s physical or cognitive, results in cellular damage. Under normal conditions, your body has antioxidant reserves that can neutralize the free radicals created as a result of stress. But overloading stress on top of stress makes it harder to recover from the stress. When oxidative stress accumulates in the body, recovery takes a hit, and so does your motivation.

How Antioxidants like Astaxanthin Can Help?

A lot of research is concentrated on antioxidants and their relationship with cellular damage. You get antioxidants from fruits and vegetables.

Among many antioxidants, one that’s gaining a lot of attention is astaxanthin. A May 2026 review published inNutrients evaluated 24 randomized controlled trials related to astaxanthin. It was found that astaxanthin reduced creatine kinase markers, which are the primary biomarker of exercise-induced cellular membrane damage. What’s interesting is that the authors found the effect to be more beneficial for post-exercise recovery than for direct performance enhancement. Larger samples and broader trials can explore more about the effects of these antioxidants on recovery and performance.

When you are focused on recovery, the goal is to reduce the backlog of cellular damage to reduce the debt of oxidative stress between sessions of high-demand tasks. This supports your body to return to the natural functional baseline.

AstaReal is a patented form of astaxanthin and the company conducted a clinicaltrial.  It evaluated the most common type of physical and mental fatigue that professionals experience every day. The participants reported fewer symptoms of both physical and mental fatigue and improvements in thinking, motivation, mood, and concentration. While this study used a combination of astaxanthin and tocotrienol, the findings are supportive of astaxanthin supplement usage.

It’s also important to understand that these astaxanthin trials are conducted using a relatively small sample size and long-term studies are yet to be conducted.

How to Recover Properly to Stay Motivated?

There are two aspects that can help explain what sports science calls functional overreaching and non-functional overreaching.

If you take a break from work, go with reduced output, adequate sleep, and no additional demands, and you are able to rebound with energy, sharpness, and motivation, you may be dealing with functional overreaching. This usually responds well to standard recovery with proper rest.

But even after taking a break from work, you don’t feel recovered or feel demotivated to return to your daily schedule, it may mean that extra time or structural support can be helpful. You may be having accumulated stress that takes longer to resolve. In that case, additional recovery support can be helpful to support your daily routine.

To prioritize high-performance recovery, the following tips can help:

Protect your vision and focus: Staring at screens also causes fatigue. A standard recommendation is to use 20-20-20, where you look 20 feet away for 20 seconds every 20 minutes to give a break for your eyes. Dietary sources rich in astaxanthin, like salmon or krill, can be consumed to support eye fatigue.

Engage in exercise: Engage in low-intensity movements like a 30-minute walk. This can help with energy recovery. While overtraining can contribute to additional stress, mild exercises can actually support mitochondrial recovery.

Use light to your advantage: Look at natural sunlight within an hour of waking up and block blue light at night. This helps your body to naturally wake up and wind down for a restful sleep that supports recovery.

Upgrade your nutritional strategy: Eat a diet rich in antioxidants, plant nutrients, and phytonutrients. If your healthcare practitioner recommends antioxidant supplements for you, look for formulations containing well-researched ingredients like astaxanthin supplements.

Signs You May Need More Magnesium

Vitamins, Minerals & Nutritional Support

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.

The Athlete Who Trains Hard but Can’t Digest Their Nutrition Plan

Training, Endurance & Sports Nutrition

You follow a strict training regimen and a nutrition plan measuring down to the milligram of magnesium you take. But if you can’t digest what you consume properly, it’s going to affect your athletic performance.

You aren’t alone because 13.9% to 61% male athletes and 20% to 80% female athletes experience GI symptoms like bloating, stomach upset, etc, according to a 2026 review. The reasons may vary from exercise intensity, duration, dietary intake, and individual tolerance.

In this blog, we give you practical tips that you can easily implement to understand your gut better and adjust your sports nutrition strategy accordingly.

Why Does Sports Nutrition Upset My Stomach?

Sports nutrition may cause stomach upset due to intense exercise, concentrated sports nutrition, dehydration, baseline gut health, and timing of consuming the diet.

Endurance exercise: According to a 2025 mini-review in the Frontiers in Physiology journal, high-intensity endurance exercises encourage more blood to flow into the skeletal muscle. Naturally, it reduces blood flow in the gastrointestinal tract or digestive tract. Over time, this ongoing restriction may cause microdamages to the GI and gut microbiome. Heat stress, dehydration, and physical rhythmic jolting of running activity can further contribute to this gut distress.

Sports nutrition:Many athletes follow an extreme diet that fails to support real-time digestion. Overconsuming or underconsuming nutrients affects the gut flora and leads to digestive troubles. While fiber is great on rest days, try to limit your intake to less than 2 to 3 grams in your pre-workout meal. Swap your usual oatmeal or whole-grain toast for simple, low-fiber options like a plain white bagel with a little honey or a banana. Sports health drinks may contain dairy or fructose, which may cause stomach upset in some athletes. Hypertonic drinks may contain carbohydrates. They can cause digestive discomfort when you drink them during exercise.

Dehydration:Dehydration is a recurring problem for athletes and this can also contribute to digestive issues. If you start your hard training or race poorly hydrated, your stomach may not move the food properly and this causes indigestion.

Gut health: Personalized nutrition supports gut health for athletes. You need a diet that you can tolerate and this can vary from one person to another. Some people may have trouble digesting high-fiber food or high-protein drinks. Knowing what works for you and what doesn’t, well ahead of competition, can help you understand your baseline gut health to strategize a nutrition plan.

Food timing: Any type of nutrition, such as carbohydrates, fiber, proteins, etc., when taken in sudden large quantities, can disrupt digestion. Consuming high-fiber foods before exercise may slower digestion. Simple carbohydrates before exercise provide necessary nutrition without overstraining the gut. Some athletes may not follow the diet plan properly when they aren’t training, and this can also impact gut health.

How Digestive Problems Affect Athletic Performance?

When your gut isn’t absorbing the carbohydrates you eat, you may feel uncomfortable. More than that, your muscles quickly run out of fuel without energy. You may hit the wall faster, meaning your pacing may drop, your perceived effort may go up, and even a moderate pace may feel challenging. Poor digestion can cause:

Fatigue due to poor energy delivery because your body can’t absorb carbohydrates

Dehydration because fluid isn’t absorbed properly and heavy sweating leads to fluid loss

Inflammation due to physical stress on the body and gut

Race disruption due to digestive symptoms like diarrhea, reflux, vomiting, etc

How to Adjust Sports Nutrition for Digestive Tolerance?

Just like the way you train your muscles, you can train your gut. When you consume carbohydrates during a big race, start eating the same food and drinks during weekly training sessions. This helps you build digestive tolerance and lower race-day bloating.

Personalize your nutrition: The diet that works for you should be uniquely designed for you. Even two athletes of the same age in the same sport will have completely different baseline health and digestive tolerance. Consult with a dietary expert to first understand what your body needs and how you can support energy delivery through food. Then, you may choose sports nutrition supplements to support your dietary goals.

Focus on micronutrients: Micronutrients support gut health. Vitamins B, C, D, and E support bacterial gut diversity. Minerals like zinc, calcium, and magnesium also support microbial balance. At the same time, excess intake of certain nutrients like iron or phosphorus may disrupt gut flora. Personalized intake of micronutrients is necessary, and for added support, you can choose from one of the multivitamin supplements designed for athletes.

Include probiotics: Probiotics feed beneficial gut bacteria and may support the gut microbiome. Probiotic supplements provide different strains of bacteria that may support the digestion of your nutritional plan. Aside from helping with digestive symptoms, probiotics may also support daily immunity and energy metabolism.

Hydrate the right way: Hydration is about balanced fluid intake. Hypertonic drinks are packed with carbohydrates and calories. They are more suitable after intense physical exercise. Isotonic drinks have a fluid concentration that matches the body’s natural composition. Drinking them during exercise longer than 60 minutes may help with maintaining glycogen levels for athletes.

Time your meals:The type of food and supplements you take before, during, and after exercise should be customized based on your exercise plan. Similarly, the diet you take on the competition day should be optimized for that purpose. Don’t introduce new food or drink on the competition day.

Choose formulations designed for your needs: When you choose sports nutrition supplements, read the ingredients. Understand if the formulation is designed for you. A supplement designed for a 40-year-old endurance athlete has a different nutritional profile than one designed for active women. If you are a competing athlete who gets tested, you want to avoid unintentional intake of banned substances. In that case, check for NSF Certified for Sport and Informed Sport certification.

Zinc Picolinate vs Other Forms of Zinc: Benefits, Absorption and Uses

Vitamins, Minerals & Nutritional Support

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 to Choose the Right Magnesium for Your Goals

Vitamins, Minerals & Nutritional Support

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.

How to Evaluate Supplement Quality, Transparency and Trust

Training, Endurance & Sports Nutrition

The dietary supplement market has changed significantly over the past two decades. Consumers today have access to thousands of products from brands around the world, but having more choices also makes it harder to determine which products meet meaningful standards for quality, freshness, and transparency.

As interest in preventive health, longevity, personalized nutrition, and evidence-based wellness continues to grow, consumers are paying closer attention not only to what a supplement contains, but also to where it comes from, how it is manufactured, how it is stored, and how the company selling it operates.

Why Supplement Transparency Matters

Buying supplements online requires a certain level of trust. Product labels may provide information about ingredients and serving sizes, but consumers may also want to understand how products are manufactured, tested, stored, and distributed.

Important questions to consider include:

  • Where is the product manufactured?
  • Does the manufacturer follow recognized quality standards?
  • Are ingredients clearly listed?
  • Is there information about testing or quality control?
  • How is the product stored before it reaches the customer?
  • Does the retailer provide information about the brands it represents?

Looking beyond marketing claims can help consumers make more informed purchasing decisions.

Understanding GMP Certification

Good Manufacturing Practices, commonly known as GMP, are an important part of supplement quality control. GMP standards are designed to help ensure that products are consistently manufactured and controlled according to established quality requirements.

Consumers researching supplements may therefore want to look for manufacturers that operate under recognized GMP standards. However, a certification or quality claim should not automatically be interpreted as proof that a particular supplement will produce a specific health outcome.

Manufacturing standards and product effectiveness are related but separate considerations.

Does Freshness Matter?

The way supplements are handled after manufacturing can also be important.

Some ingredients may be sensitive to heat, moisture, light, oxygen, or prolonged storage. Poor storage conditions can potentially affect product quality over time, depending on the formulation and ingredient.

This is one reason some supplement retailers use models in which products are shipped directly from manufacturers rather than being held in a retailer’s warehouse for extended periods.

Direct fulfillment can reduce one stage of storage and handling, although it does not by itself guarantee product quality. Consumers should still consider the manufacturer’s standards, expiration dates, packaging, and storage requirements.

The Role of Testing and Scientific Evidence

Consumers are increasingly interested in supplements that have clearly defined ingredients and scientific information behind their formulations.

When evaluating a product, it can be useful to distinguish between:

Ingredient research: Scientific studies may examine individual vitamins, minerals, botanical compounds, or other ingredients.

Product-specific evidence: Research on an individual ingredient does not necessarily prove that every product containing that ingredient has the same effect.

Quality testing: Testing can help verify aspects such as identity, purity, strength, or contamination, depending on the type of testing performed.

Understanding these distinctions can help consumers evaluate supplement claims more carefully.

Personalized Nutrition Is Changing Consumer Habits

Supplement shopping is also becoming more personalized. Rather than taking the same products as everyone else, consumers increasingly look for formulations related to specific interests such as:

  • Healthy aging and longevity
  • Cognitive health
  • Immune support
  • Metabolic health
  • Sports performance
  • Energy and recovery
  • General nutritional support

This trend has contributed to greater demand for products with clearly explained ingredients and more transparent information about formulation and quality.

Buying Supplements Online: What Should You Check?

When purchasing supplements online, consumers can take several practical steps before placing an order.

Check the Manufacturer

Research the company that actually manufactures the product. Look for information about manufacturing facilities, quality standards, and testing practices.

Review the Label

Check the ingredient list, serving size, expiration or best-by date, and any relevant warnings or storage instructions.

Look for Clear Company Information

A transparent retailer should provide accessible information about its business, products, brands, shipping practices, and customer support.

Be Careful With Health Claims

Be skeptical of products that promise dramatic or guaranteed results. A supplement should not be presented as a substitute for appropriate medical care.

Consider Storage and Shipping

Look at how products are shipped and whether the seller provides information about appropriate storage conditions.

A Growing Global Supplement Market

The supplement industry has become increasingly international. Consumers can now purchase products from brands and retailers serving markets across North America, Europe, Asia, the Middle East, Oceania, and other regions.

This expansion gives consumers greater access to different formulations and brands, but it also makes product authenticity, labeling, manufacturing standards, and regulatory requirements increasingly important.

Different countries may have different rules governing dietary supplements, so consumers should understand that a product available internationally may be subject to different regulatory frameworks depending on where it is sold.

What Does a Trustworthy Supplement Seller Look Like?

There is no single factor that determines whether a supplement seller deserves consumer trust. Instead, look at the overall picture.

A transparent company should be willing to explain:

  • Where its products come from
  • Which manufacturers it works with
  • How products are handled and shipped
  • What quality standards apply
  • What information is available about testing
  • How customers can contact the company
  • What its return and refund policies are

For consumers, transparency is ultimately about having enough information to make an informed choice rather than relying solely on promotional claims.

The Bottom Line

The modern supplement market offers more choice than ever, but choosing a product should involve more than looking at a brand name or an attractive label.

Manufacturing standards, ingredient transparency, testing, storage, shipping practices, scientific evidence, and clear company information can all provide useful context when evaluating a supplement.

As consumers become more informed about nutrition and wellness, understanding how supplements are made and sold can help them approach online purchases with greater confidence and more realistic expectations.