Top 8 Natural Remedies for Constipation – Evidence-Backed, Safe, and Easy to Follow

Top 8 Natural Remedies for Constipation – Evidence-Backed, Safe, and Easy to Follow

by | Nov 28, 2025 | Koru Nutrition Blog

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Constipated? Discover the top 8 natural, science-supported remedies to relieve constipation without medications. Simple strategies, easy habits, and evidence-based home treatments that really work.

Constipation affects millions of people, but most cases can be improved with natural lifestyle strategies — no medications required. Below are the top eight remedies supported by clinical research, explained in plain language so you can choose what works best for you.

 

1) Add More Soluble Fiber (Especially Psyllium)

Why it works:
Soluble fiber absorbs water, creating a gel-like texture that softens stool and makes it easier to pass. Psyllium is the most researched natural fiber and is consistently shown to improve stool frequency and comfort.

Best natural options:

  1. Psyllium husk (1–2 tsp daily, gradually increased)
  2. Ground flaxseed (1–2 tbsp daily)
  3. Chia seeds
  4. Oats
  5. Lentils and beans
  6. Fruits like apples, pears, berries

Tips:
Increase slowly to prevent gas. Always pair fiber with extra fluids.

Evidence summary:
Psyllium is one of the most effective non-pharmacological treatments for chronic constipation in clinical trials.

 

2) Boost Hydration — Water + Electrolytes Work Better Than Water Alone

Why it works:
Stool becomes hard and difficult to pass when the colon pulls too much water out of it. Proper hydration is essential for soft, easy-to-pass stools.

Natural ways to increase hydration:

  • Water infused with lemon
  • Warm herbal teas (ginger, peppermint, chamomile)
  • Coconut water (natural electrolytes)
  • Fruits with high water content (melon, oranges, grapes, cucumber)

Tip:
Aim for consistent daily intake rather than a large amount at once.

Evidence summary:
Studies show low fluid intake is strongly associated with constipation, especially when fiber intake is also low.

 

3) Eat More Natural Prebiotics and Probiotics

Why it works:
Gut bacteria influence stool consistency, gut motility, and bowel frequency. Natural probiotic foods and prebiotic fibers can improve regularity.

Natural probiotic sources:

  • Kefir
  • Yogurt with live cultures
  • Sauerkraut
  • Kimchi
  • Miso
  • Kombucha

Natural prebiotic sources:

  • Garlic
  • Onions
  • Leeks
  • Bananas
  • Asparagus
  • Oats
  • Flaxseed

Evidence summary:
Multiple studies show probiotic foods can reduce intestinal transit time and increase stool frequency.

 

4) Use Natural GI-Stimulating Herbs

Several herbs have mild, natural stimulating effects on digestion — gentler than stimulant laxatives and backed by research.

Most effective natural herbs:

  • Aloe vera juice (inner fillet only) — helps soften stool
  • Ginger — increases gastric emptying and motility
  • Peppermint — relaxes intestinal muscles and eases cramping
  • Dandelion root tea — mild natural digestive bitter
  • Slippery elm — adds mucilage, soothing the digestive tract

Tip:
Start with 1 cup of herbal tea daily and adjust based on your body’s response.

Evidence summary:
Botanical medicine research supports the motility-enhancing effects of ginger, peppermint oil, and several bitter herbs.

 

5) Increase Magnesium-Rich Foods (or Use Natural Magnesium Forms)

Why it works:
Magnesium helps relax intestinal muscles and draws water into the stool — a natural softening effect.

Best food sources:

  • Pumpkin seeds
  • Almonds
  • Spinach
  • Avocado
  • Quinoa
  • Black beans
  • Dark chocolate

Natural supplemental form:

  • Magnesium citrate (a naturally occurring mineral compound)

Evidence summary:
Magnesium intake is associated with improved stool frequency and softer stools in dietary studies.

 

6) Move Your Body in Ways That Stimulate Gut Motility

Why it works:
Movement activates the digestive tract and reduces sluggish bowel transit time.

Best natural activities for constipation:

  • A 10–20 minute walk after meals
  • Light yoga (especially twisting poses)
  • Rebounding on a mini-trampoline
  • Core-strengthening exercises
  • Squatting stretches

Evidence summary:
Physical activity significantly reduces constipation risk and improves bowel motility in clinical reviews.

 

7) Support Healthy Bowel Reflexes With Daily Rhythm + Proper Toilet Positioning

Why it works:
Your colon has a built-in reflex in the morning (gastrocolic reflex). Using it daily trains your bowels to stay regular — naturally.

Do this daily:

  • Sit on the toilet 15–30 minutes after breakfast
  • Do not rush or strain
  • Use a footstool (like a “squatty potty”) to raise your knees above hips
  • Practice deep belly breathing to relax pelvic muscles

Evidence summary:
Toileting posture and regular timing significantly improve stool passage and ease of evacuation.

 

8) Address Pelvic-Floor Dysfunction Naturally

Why it works:
Up to 30% of chronic constipation comes from pelvic-floor muscles not relaxing properly during a bowel movement.

Natural strategies:

  • Diaphragmatic breathing
  • Pelvic-floor relaxation (reverse Kegels)
  • Stretching the hips, low back, and abdominal area
  • Belly-massage techniques (clockwise large-circle abdominal massage)
  • Working with a pelvic-floor physiotherapist

Evidence summary:
Pelvic-floor therapy and relaxation exercises are among the most effective natural treatments for functional constipation.

 

Your Simple 7-Day Natural Relief Plan

Day 1–2: Add psyllium or ground flax + increase water
Day 3–4: Add probiotic foods and a daily walk
Day 5: Try herbal teas (ginger or peppermint)
Day 6: Introduce magnesium-rich foods
Day 7: Focus on morning toilet rhythm + a footstool

Many people feel relief within the first week using this stepwise approach.

Is Your Gut Microbiome The Reason Why You’re Not Losing Weight?

Is Your Gut Microbiome The Reason Why You’re Not Losing Weight?

by | Nov 11, 2025 | Koru Nutrition Blog

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In just five years, North America has fallen head-over-heels for GLP-1 drugs. Once reserved for diabetes, they’ve become the new gold standard for weight loss. Today, 1 in 8 U.S. adults and nearly 1 in 5 women aged 50 to 64 use GLP-1 receptor agonists like Ozempic or Wegovy. But here’s the twist: while drug-induced GLP-1 signaling is reshaping waistlines across the nation, your gut microbes have been doing it naturally all along.

Our gut microbiome, can significantly support healthy weight loss through its influence on GLP-1 production.

What Are GLP-1 Drugs verus our GLP-1 hormone ?

GLP-1 drugs mimic a hormone that your gut already makes called glucagon-like peptide-1 (GLP-1). This natural hormone:

  • Helps the pancreas release insulin when blood sugar is high
  • Slows down stomach emptying (so you feel full sooner and longer)
  • Suppresses appetite by acting on brain pathways.
  • Lowers glucagon (which otherwise raises blood sugar)

Given how GLP-1 drugs work (as listed above), it is obvious why they are popular treatments for diabetes and obesity.

While these drugs have their place in a persons weight loss journey, your gut microbiome, when healthy and nourished, can achieve similar effects without having to pay for expensive medication.

How Your Microbiome Influences GLP-1 and Weight Health

Your gut influences your eating habits and weight management through multiple biological routes, including:

  1. Short-chain fatty acids (SCFAs)
  2. The Prevotella-to-Bacteroides (P/B) ratio
  3. Secondary bile acids
  4. Lipopolysaccharides (LPS) 

Short-Chain Fatty Acids (SCFAs): Your Gut’s Hidden Hormone Hackers

When you eat food rich in soluble fiber (such as carrots, green beans, brussel sprouts, and sweet potatoes) the beneficial bacteria in your large intestine (colon) ferment them into compounds called short-chain fatty acids.  The 3 main ones include: acetate, propionate, and butyrate. All three stimulate GLP-1 production, but propionate stands out as the most potent for weight loss.

Propionate triggers GLP-1 release by binding to receptors on specialized hormone-secreting gut cells called L cells. These L cells are “smart sensors” that line our lower intestine. When they “taste” propionate, they respond by releasing GLP-1 into the bloodstream.

Knowing this, you might assume taking propionate supplements would boost GLP-1 but it’s not that simple. Propionate taken orally is quickly absorbed in the small intestine, never reaching the colon where it’s most needed. That’s why feeding the right gut bacteria with the right fibers such as inulin remains the most effective approach at supporting propionate.

The Prevotella/Bacteroides Ratio: This Could Be The Reason Why Some People Lose Weight Faster Than Others

Ever wonder why two people can follow the same “healthy” diet but only one loses weight or one loses significantly more weight than the other person? The answer may lie in their Prevotella-to-Bacteroides ratio (P/B ratio). People with a Prevotella-dominant microbiome (high P/B ratio) tend to lose more weight on high-fiber, plant-based diets than those dominated by Bacteroides (low P/B ratio).

To clarify, Prevotella is a bacteria species that thrives on complex carbohydrates and fibers, produces SCFAs like propionate and acetate that boost GLP-1 and helps improve satiety. Bacteroides, on the other hand, are more common in western-style diets which are high in fat and animal protein, they specialize in breaking down proteins and fats, yielding fewer beneficial SCFAs.

Why a High P/B Ratio Promotes Weight Loss

  1. Superior Fiber Fermentation
    Prevotella species efficiently break down resistant starches, pectins, and β-glucans, generating more propionate which is the same GLP-1-boosting metabolite discussed earlier.
  2. Reduced Energy Harvest
    Prevotella-driven fermentation tends to produce metabolites that are linked to lower energy extraction efficiency, which means fewer calories are being absorbed from the same amount of food. People with high amounts of Bacteroides  may derive more usable calories from more high protein/fat diets, reducing weight loss potential under high-fiber dietary interventions.

How to Cultivate the “Lean Prevotella-Propionate Axis”

  • Increase soluble fiber intake: Prioritize inulin, resistant starches, pectins, arabinoxylans, and β-glucans.
  • Add prebiotics that enrich propionate producers: Incorporate foods like rye, barley, legumes, and Jerusalem artichoke (rich in FOS and inulin).
  • Balance protein intake: Too much animal protein promotes proteolytic fermentation; so to avoid this combine moderate protein with complex carbs and fiber.
  • Avoid broad-spectrum antibiotics when unnecessary: These can deplete anaerobic propionate producers and with less propionate comes more hunger and difficulty losing weight.
  • Limit ultra-processed foods and excessive saturated fats: These favor Bacteroides dominance and reduce SCFA diversity.
  • Encourage cross-feeding: Combine fermented foods (rich in Lactobacillus) such as sour dough bread, yoghurt, kefir, sauerkraut and kimchi with high fiber foods such as fruits and vegetables to support bacteria like Veillonella which helps to convert lactate into propionate. 

Rethinking the Weight-Loss Narrative

Weight loss has long been framed as a battle of willpower, calories, and hormones. But the truth is, it’s also a story of our gut microbiome including the types and levels of bacteria in our gut.

Your gut microbiome is an active participant in how your body senses food, regulates hunger, stores fat, and generates energy. While GLP-1 drugs may have given medicine a revolutionary tool, they are, in essence, imitating what a healthy gut has done for millennia.

So perhaps the next frontier of sustainable weight management isn’t just about stronger drugs or stricter diets. It is about restoring a healthy gut environment that keeps our biology in rhythm. Because when your gut bacteria thrive, your metabolism listens which ultimately supports a healty weight or goal for healthy weight loss .

If you are interested in you or your client having a gut microbiome test completed then we offer a comprehensive deep gut test.

If you want to assess your natural GLP-1 regulators including Akkermansia, propionate, short chain fatty acids including acetate, propionate, and butyrate to see if this is the missing link to achieving your weight loss goals. Then please reach out to us today!

Here is an example of the test results and what is covered.

Could Your Gut Microbiome be the Missing Piece to your Health Issues?

Could Your Gut Microbiome be the Missing Piece to your Health Issues?

by | Nov 11, 2025 | Koru Nutrition Blog

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Our gut microbiome consists of trillions of bacteria, fungi, viruses, and other microorganisms that live in our digestive tract. Often overlooked in conventional medicine the gut microbiome has a huge role in many of our body systems above and beyond just supporting digestion. This includes our brain/nervous system, mood, immune health and infections, cardiovascular health and cholesterol, weight loss and metabolism, hormonal imbalances, inflammation, prevention of chronic disease, skin health, detoxification/liver health and even longevity.

Certain bacteria in our gut are responsible for making short chain fatty acids (SCFAs) such as propionate, butyrate and acetate and these play a key role in metabolism, reducing inflammation, neurological protection, cognitive function and appetite regulation but to name a few.

Often doctors will complete various tests, but rarely (if any) do they complete a comprehensive analysis of their client’s gut microbiome. That is just not a typical part of their training and it might be that you need to explore health professionals that specialize or offer this service such as Naturopath Doctors, specialized doctors and certain nutritionists and dietitians.

Brain and Nervous System (Gut–Brain Axis)

Our gut microbiome plays a pivotal role in our brain and can heavily influence our mood, behaviors, motivation and cognition.  It does this in many ways. Firstly it can help with neurotransmitter production: Gut microbes help make and influence serotonin, dopamine, GABA, acetylcholine, and melatonin which are all crucial for attention, motivation, mood, memory, focus, relaxation and sleep. (1) Growing research shows that a balanced microbiome helps to support emotional stability and can reduce the risk of anxiety and depression. Microbes such as Lactobacillus and Bifidobacterium species are able to produce the neurotransmitter GABA which interacts with the hypothalamic-pituitary-adrenal (HPA) axis, affecting cortisol and stress resilience helping us to feel relaxed and calm. (2)

Healthy gut bacteria has also been shown to help improve memory, learning, and reduce risk of neurodegenerative diseases such as Alzheimer’s, and Parkinson’s disease. (3)

Do you want to check if your gut microbiome environment and level of short chain fatty acids is set up to make neurotransmitters effectively or if you have enough lactobacillus and bifidobacterium to help support healthy GABA levels and better manage stress?… then keep reading…

Immune System

Our gut is an open system from our mouth to our anus making it the entry point for pathogens such as viruses, bacteria and fungi to enter our bodies. Therefore our microbiome has to play a pivotal role in supporting the gut to help fight of these foreign invaders. It does this by “teaching” our immune cells on how to distinguish between harmful and harmless microbes. (4)  

A healthy gut flora helps to strengthen our intestinal wall, preventing intestinal permeability otherwise known as “leaky gut”. Leaky gut can create systemic inflammation, autoimmune problems, malabsorption and nutrient deficiencies as well as keeping the blood brain barrier open and exposing it to toxins and other harmful chemicals. Butyrate is a short chain fatty acid made by certain bacteria in our gut that’s helps maintain the  integrity of our gut lining (tight junctions, mucus production) and avoid these issues from occurring. (5)

Anti-inflammatory Signaling: fiber-fermenting bacteria such as Faecalibacterium prausnitzii, Roseburia spp., Eubacterium spp. help produce short-chain fatty acids like acetate, propionate, and butyrate that all help calm gut, boost the immune system and reduce systemic inflammation. (6) Good bacteria in the gut competes with harmful microbes for nutrients and space, producing natural antibiotics (bacteriocins).

Digestive Health

Gut microbiome is most commonly known for it’s role in supporting healthy digestion.  Many gut bacteria (such as Roseburia intestinalis, Eubacterium rectale, Clostridium leptum group, Akkermansia muciniphila, Bifidobacterium) ferment indigestible polysaccharides such as dietary fiber, resistant starch, and oligosaccharides which help produce short chain fatty acids such as acetate, propionate, butyrate. These all help to nourish and support colon cells, supporting an overall healthy digestion. (7)

Having a healthy gut with good levels of healthy bacteria can help to absorb minerals like calcium, magnesium, and iron more effectively and specific bacteria such as Clostridium scindens help with bile acid metabolism to support fat digestion and regulate our cholesterol. (8)

Metabolism and Weight Regulation

Often overlooked as a tool for weight loss and weight management our gut microbiome plays a role in our metabolism and weight loss goals. It does this through a number of different ways. Firstly our microbiome feeds off the food that we eat and as such it can extract additional calories from food through fermentation, that means less calories for our body to process.

It supports blood sugar balance as short chain fatty acids (which certain gut bacteria can make) can help improve insulin sensitivity and glucose metabolism supporting weight loss and reducing the risk of type 2 diabetes. (9) If someone has unstable blood sugars they have 3 times more difficulty losing weight.

Some microbes influence how much fat your body stores and how it uses energy. Roseburia spp. and Faecalibacterium prausnitzii have been negatively correlated with metabolic disorders; their depletion is often seen in obesity or type 2 diabetes. (10) Certain microbes in our gut affects hunger hormones like ghrelin, leptin, and peptide YY, influencing cravings and satiety.

The compound propionate which is made from certain bacteria in our gut such as Bacteroides, Prevotella, Veillonella, etc. can stimulate satiety via the gut–brain axis and reduce the amount of food a person will eat. (11) Akkermansia is a bacteria that acts as a GLP1 regulator similar to that of Ozempic. If you have low levels then you may be struggling to lose weight despite your best efforts with exercise and diet.

Do you want to know if you have healthy Akkermansia in your gut?

I have seen firsthand a client that could not lose weight despite their best efforts to follow a weight loss plan.  It turned out after microbiome testing she had absolutely no Akkermansia in her gut and a number of high pathogens that were contributing to her inflammation and high cholesterol.

If you want to find out more about key microorganism the their by products that help support weight loss (or hinder it) check out our article, Is Your Gut Microbiome The Reason Why You’re Not Losing Weight?

Skin Health

Many skins problems are a result of issues inside of us and often issues in relation to our gut health. Specific gut microbes can reduce systemic inflammation which influences skin conditions linked to psoriasis, eczema, rosacea, acne, and atopic dermatitis, while others can contribute to it. (14) A healthy gut flora helps support vitamin synthesis (especially B vitamins, and vitamin K) which are vital for skin health. (15)

Signals from the gut microbiome influence skin barrier strength and hydration. Some microbes produce metabolites (e.g. SCFAs) that can reduce oxidative stress and influence skin barrier function supporting healthy skin.(16)

Vitamin and Nutrient Synthesis

Believe it or not but certain gut bacteria can influence our nutrient profile by helping to make vitamins or making minerals more bioavailable. For example Bifidobacterium, Lactobacillus, and others can synthesize certain B vitamins (B2, B12, folate, biotin, niacin, riboflavin) and vitamin K2 (menaquinone). This goes above and beyond what we get from food sources. (17) Bacteria in our gut can help liberate minerals such as calcium, magnesium, iron (e.g. via deconjugation, acidification) more bioavailable. (18)

Inflammation and Chronic Disease Prevention

Inflammation is a root cause of some many health issues and diseases. Although diet can increase or decrease inflammation in the body so to can our gut microbiome. Butyrate and other SCFAs produced by our gut bacteria can help reduce systemic inflammation. Conversely, gut dysbiosis is associated with increased inflammation and numerous chronic diseases such as IBD, metabolic syndrome, autoimmune disease, and even cancer. (19) A diverse microbiome can also help to reduce the risk of autoimmune diseases such as rheumatoid arthritis, type 1 diabetes and multiple sclerosis. (20)

Our gut bacteria can also provide cancer protection. Certain microbes prevent DNA damage, support detoxification, and regulate cell growth which are all important to minimizing cancer risk. In colorectal cancer models, certain bacteria (e.g. F. prausnitzii) may inhibit tumor growth through anti-inflammatory and barrier-protective mechanisms. (21)

Development and Longevity

Early life colonization by specific microbes (e.g. Bifidobacterium spp., Akkermansia, Bacteroides) helps shape a healthy microbiome composition in infancy which helps shape  the babies immune, metabolic, and brain development. That is why babies born through the vaginal canal are able to pick up a lot of their mothers microbes and tend to have better immune systems than those delivered via C-section. (22)

A diverse microbiome correlates with healthier aging, reduced frailty, and improved longevity. It contributes to maintaining metabolism regulation, keeping inflammation low, and ensuring barrier integrity. This can help support lifespan and reduce many age-associated disease risk. (23,24)

Summary

Our gut microbiome plays a critical role in our health from birth to old age. Often our gut health gets overlooked in conventional medical practice and can be the missing piece to ongoing health struggles that you may have. Our gut microbiome plays a role in making neurotransmitters to support our mood, attention, motivation and memory. It can be a missing link in people with depression that have not been successful with anti-depressants. It plays a role in weight loss, appetite regulation and glucose metabolism and having imbalances may be a reason for unwanted weight gain or to being unable to lose weight despite your best efforts with diet and exercise.

Having unhealthy balance or over population of certain bacteria can contribute to inflammation, chronic fatigue, high cholesterol, hypertension, autoimmune disease, and certain skin issues such as acne, eczema, and psoriasis. But this is still only a glimpse into the extensive role that our gut microbiome has on our overall physical and mental health.

Interested in finding out more about your gut microbiome?

At Koru Nutrition, we complete gut microbiome testing.

This helps to identify levels of various healthy bacteria as well as certain bad bacteria, and other inflammatory pathogens including but not limited to candida, fungi, protozoa and parasitic infections. It also looks at neurotransmitter producers in your gut (dopamine, serotonin, Gaba, acetylcholine, norepinephrine) vitamin producers, inflammation and toxic producers, short chain fatty acid producers, digestive markers, and longevity markers.

Click here to see the sample of the report.

Interested in getting the test? Please reach out to us at [email protected] to find out more.

 

 

 

References

  1. https://www.sciencedirect.com/science/article/pii/S2667242125001216/
  2. https://pubmed.ncbi.nlm.nih.gov/40360779/
  3. https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2018.01835/
  4. https://pmc.ncbi.nlm.nih.gov/articles/PMC8608412/
  5. https://pubmed.ncbi.nlm.nih.gov/39284033/
  6. https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2020.00025
  7. https://pmc.ncbi.nlm.nih.gov/articles/PMC10180739/
  8. https://www.nature.com/articles/s41392-024-01946-6
  9. https://pmc.ncbi.nlm.nih.gov/articles/PMC6244749/
  10. https://pmc.ncbi.nlm.nih.gov/articles/PMC10180739/
  11. https://www.nature.com/articles/s41392-024-01946-6
  12. https://pmc.ncbi.nlm.nih.gov/articles/PMC6244749/
  13. https://pmc.ncbi.nlm.nih.gov/articles/PMC8729913/
  14. https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2018.01835/
  15. https://pubmed.ncbi.nlm.nih.gov/40360779/
  16. https://www.nature.com/articles/s41422-020-0332-7
  17. https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2018.01835/
  18. https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2018.01835/
  19. https://pmc.ncbi.nlm.nih.gov/articles/PMC10180739/
  20. https://pmc.ncbi.nlm.nih.gov/articles/PMC10180739/
  21. https://www.nature.com/articles/s41392-022-00974-4
  22. https://www.nature.com/articles/s41392-022-00974-4
  23. https://www.nature.com/articles/s41392-024-01946-6
The Hidden Magnesium Crisis: Why are 80% of Canadians Deficient in This Mineral

The Hidden Magnesium Crisis: Why are 80% of Canadians Deficient in This Mineral

by | Oct 2, 2025 | Koru Nutrition Blog

Magnesium deficiency has become a silent epidemic in Canada, with most people completely unaware they’re lacking this crucial mineral. Despite its involvement in over 300 enzymatic reactions in the body, magnesium often goes overlooked in routine health assessments. This is a problem since almost 80% of Canadians have a magnesium deficiency. People with diabetes, low absorption, chronic diarrhea, high alcohol use and celiac disease are associated with magnesium loss and increased risk of deficiency. Magnesium deficiency is often underdiagnosed since the signs commonly don’t appear until levels become severely low and is not typically checked by your family doctor.

Health Benefits of Magnesium

Magnesium is important for your body’s day-to-day functions, too. The National Institute of Health (NIH) reports your body uses magnesium for a whole host of duties such as:

  • Blood pressure regulation
  • Blood sugar regulation
  • Making protein, bone and DNA
  • Muscle function
  • Nerve function

Multiple factors unique to modern Canadian life have converged to create this nutritional perfect storm of magnesium deficeincey. Understanding these root causes can help explain why supplementation is important but alone sometimes isn’t enough to solve the problem.

Depleted Soil, Depleted Food

Farming changes have resulted in significant mineral depletion over the past century. Intensive farming practices, combined with the use of synthetic fertilizers that don’t replace trace minerals, have resulted in produce with substantially lower magnesium content than our grandparents consumed. For example a head of broccoli today contains approximately 25% less magnesium than it did in the 1950’s.

The Processed Food Problem

With the fast paced lives that we live in, our diets have  increasingly shifted towards quick, grab and go highly processed meals and take out food. These foods have been stripped of their naturally occurring magnesium for example during grain refinement, up to 80% of magnesium is lost. When you consider that many Canadians get the majority of their calories from processed sources, the magnitude of the problem becomes clear.

Lifestyle Factors Depleting Magnesium

Chronic stress, which is a major problem in this day and age, triggers the release of stress hormones that cause cells to dump magnesium, creating a vicious cycle where stress depletes magnesium, and low magnesium makes us more susceptible to stress. Additionally, common substances like caffeine, alcohol, and many prescription medications increase magnesium excretion through the kidneys.

During the long winter months with limited sun exposure, many Canadians become deficient in vitamin D. This vitamin is necessary for proper magnesium absorption. This creates a double deficiency that compounds this problem even further.

Water Supply Changes

Municipal water treatment has improved safety but reduced mineral content. Unlike well water which naturally contains minerals from underground sources, most urban Canadian tap water has been stripped of its magnesium content during treatment processes. This seemingly small change removes what was once a significant daily source of magnesium for previous generations.

Do You Have a Magnesium Deficiency?

Magnesium deficiency rarely announces itself with obvious symptoms. Instead, it tends to manifest through a collection of seemingly unrelated issues that many people attribute to stress, aging, or something else. Understanding these warning signs can help you identify whether magnesium deficiency might be affecting your health.

The Initial Symptoms of Magnesium Deficiency 

Intial signs and symptoms that you may have a magnesium deficiencey can include:

  • Persistent fatigue that doesn’t improve with rest 
  • Difficulty falling asleep despite exhaustion 
  • Muscle twitches or cramps—particularly in the calves at night
  • Muscle weakness 
  • Increased anxiety or a feeling of being “wired but tired”
  • Headaches, particularly tension headaches and migraines 

The mineral’s role in regulating blood vessel function and neurotransmitter release makes it crucial for preventing these painful episodes. If you notice your headaches increasing in frequency or intensity, magnesium status deserves investigation.

Progressive Symptoms

As deficiency deepens, symptoms become more pronounced and disruptive and mental health symptoms often intensify with prolonged deficiency. This can include

  • Heart palpitations or irregular heartbeat 
  • Chronic constipation, despite adequate fiber and water intake
  • Increased irritability
  • Difficulty concentrating
  • Depression 

Severe Deficiency Indicators

When magnesium deficiency becomes severe, serious health consequences can develop. 

  • Persistent high blood pressure that doesn’t respond well to lifestyle changes 
  • Severe mood disturbances
  • Chronic pain syndromes
  • Restless leg syndrome

Foods High in Magnesium

Foods rich in magnesium include leafy green vegetables like spinach, kale, and Swiss chard, which are also packed with antioxidants and fiber. Nuts and seeds, such as almonds, cashews, pumpkin seeds, and chia seeds, are another excellent source, as well as legumes like black beans, chickpeas, and lentils not only supply magnesium but also offer protein and fiber, making them great for blood sugar balance and digestive health.

Whole grains such as quinoa, brown rice, and oats are also high in magnesium while providing steady energy due to their complex carbohydrate content. Dark chocolate is another magnesium-rich option that offers antioxidants and can help reduce cravings when enjoyed in moderation. Infact a sign you might have a magnesium defciencey is chcolate cravings. For those who prefer fruit, bananas and avocados contribute a good amount of magnesium along with potassium and fiber. 

Incorporating a variety of these foods into daily meals can help support adequate magnesium intake.

Choosing the Right Magnesium to Supplement

  • Magnesium threonate – crosses the blood brain barrier for brain health and migraines
  • Magnesium citrate – for constipation
  • Magnesium bisglycinate – for relaxation, anxiety and sleep
  • Magnesium taurate – for blood sugar regulation and heart health 
  • Magnesium chloride and sulfate – for sore muscles 
  • Magnesium malate – for stamina, fatigue and sore muscles

Go to our Fullscript account and get your magnesium now.

Summary

Magnesium is a crucial mineral that is involved in over 300 enzymatic reactions in the body, unfortunately almost 80% of Canadians have a magnesium deficiency. Magnesium is crucial for blood sugar regulation, promoting a sense of calmness and relaxation, helps with migraines, sleep and brain function and supports healthy blood pressure and muscle heath and muscle pain. Unfortunately factors such as stress, lack of vitamin D, poor farming practices and poor food and water quality all impact how much magnesium we are actually getting.

Increasing your intake of foods high in magnesium as well as supplementation may be a big step in the right direction to help get the levels that you need. If you struggle with certain symptoms then selecting the right kind of magnesium (as identified above) can help. Follow up with your family doctor or naturopath to see if you have a magnesium deficiency.

How Perimenopause and Menopause Changes Brain Chemistry and Impacts Our Neurotransmitters

How Perimenopause and Menopause Changes Brain Chemistry and Impacts Our Neurotransmitters

by | Oct 2, 2025 | Koru Nutrition Blog

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Perimenopause and menopause are defined by large, sometimes chaotic falls in ovarian hormones — primarily estradiol (estrogen) and progesterone. When this happens these hormone changes have measurable downstream effects on our brain chemistry. This can result in mood changes, anxiety, sleep problems, hot flashes, and memory/attention issues. 

Women typically go through perimenopause in their mid 40’s and this can last on average 4 years but can be as long as 8 years. Menopause (when periods have fully stopped typically occurs around 51 but obviously there are huge fluctuations with that). Many people are surprised to learn that the drop in hormones has a huge impact on the brain’s chemical messengers — called neurotransmitters.

Understanding which brain chemicals are impacted — and what you can do about it — can make this transition easier.

Why Hormones Matter for Your Brain

Estrogen and progesterone aren’t just reproductive hormones. They play powerful roles in the brain, where they interact with neurotransmitters that regulate mood, thinking, energy, and sleep.

Estrogen 

  • boosts serotonin (the “feel-good” chemical)
  • boosts dopamine (motivation, focus and reward)
  • boosts acetylcholine (memory and focus).

Progesterone 

  • is converted into a substance called allopregnanolone, which helps the neurotransmitter GABA to calm the mind and promote a sense of relaxation.

When these hormones decline in perimenopause and menopause, the balance of brain chemistry shifts — often in ways that make people feel more anxious, moody, forgetful, and tired.

The Neurotransmitters Most Affected

  1. Serotonin — mood, sleep, and thermoregulation

What changes: Estrogen helps the brain make and use serotonin when estrogen drops, serotonin levels can fall too. Clinically, this is linked to higher rates of depression, mood swings, irritability, sleep problems, and even hot flashes (since serotonin helps regulate body temperature). (1)

Research shows that perimenopausal women have a 40% higher risk of experiencing depression than premenopausal women.

  1. GABA (gamma-aminobutyric acid) — inhibition, anxiety, and sleep

What changes: Progesterone is metabolized in the brain to allopregnanolone, which helps GABA calm the nervous system. With falling progesterone in perimenopause/menopause, levels of allopregnanolone fall so, there’s less of this calming effect. This results in increased anxiety, irritability, hypervigilance, difficulty managing stress and trouble sleeping. (1)

  1. Dopamine — motivation, reward, and attention

What changes: Estrogen supports dopamine synthesis, release, and receptor expression in brain regions responsible for feelings of reward, focus and cognitive functioning. Loss of estrogen can cause dopamine to drop, which may contribute to feelings of apathy, reduced motivation, concentration difficulties, and “brain fog.” Imaging and clinical studies connect estrogen fluctuations/deficiency with modest declines in cognitive domains and with functional changes in dopamine-linked circuits. (1)

  1. Norepinephrine — Arousal and the thermoregulatory “set point”

What changes: When estrogen falls, hypothalamic regulation of autonomic and thermoregulatory circuits becomes more sensitive and this can result in norepinephrine becoming overactive. Norepinephrine helps to keep us alert. This dysregulation is a major component of vasomotor symptoms (hot flashes and night sweats) and night-time awakenings. The serotonin–norepinephrine balance is also important (lower serotonin can also contribute to norepinephrine over-activity). (2) 

  1. Acetylcholine — memory and attention

What changes: Estrogen supports acetylcholine which is a neurotransmitter important for attention and episodic memory, especially in the hippocampus (our memory centre). Decreased estrogen is associated with decreases in verbal memory, memory lapses and difficulty with new learning; this pattern is complex and varies by timing (perimenopause vs years after menopause), age, vascular health, and other factors. (3)

How Big is the Effect Clinically?

Not every person experiences marked changes in mood, cognition, or sleep — genetics, prior psychiatric history, life stressors, nutrition, sleep quality, comorbid medical conditions, and the pattern/timing of hormonal change all influence risk. Large cohort and meta-analytic work show increased risk for depressive and anxiety symptoms during the perimenopause transition and more subjective cognitive complaints during the transition and early post menopause. Still, the effects vary considerably: some people experience large, disabling symptoms; others experience little change. (4) 

Summary

Perimenopause and menopause change brain chemistry because estrogen and progesterone directly modulate serotonin, dopamine, GABA, norepinephrine, and acetylcholine systems. These changes can explain increased rates of mood symptoms, anxiety, sleep disruption, vasomotor symptoms, and cognitive complaints for many people in the menopause transition. 

The best approach depends on symptom type, severity, personal medical history (including cardiovascular risk, clotting risk), and preferences. Discuss options with a clinician experienced in menopause care. It is important to note (and I have heard this my so many woman) that their doctors do not know how to address their menopause symptoms and often refer to “its just a part of getting older” despite symptoms being frustrating, and even disabling. These horomal changes and subsequent symptoms can significantly impact a women’s ability to engage in work activities, parenting, interefer with their relationships, impact their self esteem, body image and overall enjoyment in life. It is important to do your due diligence to find health care professionals that specialise in peri-menopause and menopause to get the right help that you need.

To find out more about what you can do please check out our other helpful articles on nutrition, supplements, herbs and exercise for perimenopause and menopause women as well as a couple of delicious recipes designed with you specifically in mind:

 
 
Check out these delicious recipes specifically formulated for women going through the change:
 
 

Selected scientific references (key reviews & trials cited above)

  1. https://pmc.ncbi.nlm.nih.gov/articles/PMC2943238/
  2. https://journals.lww.com/jomh/fulltext/2019/10010/menopausal_hot_flashes__a_concise_review.3.aspx?utm
  3. https://pmc.ncbi.nlm.nih.gov/articles/PMC8394691/
  4. https://www.theguardian.com/society/2024/may/01/perimenopausal-women-have-40-higher-risk-of-depression-study-suggests
The Complete Guide to Creatine: The Benefits, The Research and Who Should Take It

The Complete Guide to Creatine: The Benefits, The Research and Who Should Take It

by | Sep 2, 2025 | Koru Nutrition Blog

A variety of protein powder and shakes.

What is Creatine?

Creatine is a naturally occurring compound made from the amino acids arginine, glycine, and methionine. Around 95% is stored in our skeletal muscle and the rest in our brain and other tissues. Its main role is to regenerate adenosine triphosphate (ATP), the body’s energy currency, during high-intensity, short-duration activities (1).

Although red meat and fish contain creatine, supplementation is the most effective way to fully saturate muscle stores.

The Top Health Benefits of Creatine

Increases Strength and Muscle Growth

Creatine is the most researched sports supplement in history. A meta-analysis of over 500 studies found creatine supplementation increased strength and lean mass significantly more than placebo (1). Another systematic review showed resistance-trained individuals gained 8% more strength and 14% more endurance with creatine (2).

Speeds Up Recovery

Creatine reduces muscle damage and inflammation post-exercise, improving recovery. One study showed that creatine supplementation lowered markers of muscle damage (creatine kinase) and improved recovery after intense resistance training (3).

Supports Brain Function

Creatine supports brain energy metabolism and cognitive performance. One study showed that creatine improved working memory and intelligence in healthy young adults and another study found supplementation improved cognitive performance in sleep-deprived individuals. (4,5) Higher doses are needed to reap the cognitive benefits (up to 20 grams a day) especially if you are working out as well.

Slows Age-Related Muscle and Bone Loss

Creatine supplementation plus resistance training improved muscle mass, strength, and bone health in older adults (6). This makes it an important supplement for women going through perimenopause or are in menopause or even for men that are aging and losing testosterone (which is a crucial hormone for muscle mass).

May Help Blood Sugar Regulation

Creatine can help with blood sugar regulation for individuals that are insulin resistant or have type 2 diabetes. Research found creatine supplementation improved glucose tolerance and glycogen storage in type 2 diabetes patients when combined with exercise. (7) This means that individuals struggling with metabolic syndrome, and women in perimenopause/menopause would benefit from this as insulin resistance increases as we age.

May Help with Brain Injury

There is early research showing the benefits of creatine for brain injury.

One study involving severe pediatric TBI reported that creatine (≈0.4 g/kg/day for ~6 months) improved recover outcomes. This included shorter post-traumatic amnesia and ICU stay, as well as fewer headaches, dizziness, and fatigue. No safety issues were reported. These are small, non-blinded trials, but they’re the strongest human signals so far. (8)

Reviews conclude creatine may be neuroprotective by bolstering cellular energy, buffering against secondary injury cascades (oxidative stress, calcium dysregulation), and increasing brain phosphocreatine stores—especially helpful during metabolic stress after TBI. Animal models show substantial reductions in tissue damage with pre/post-injury creatine, and narrative/systematic reviews consider it a promising adjunct. (9)

If you’re considering it after a concussion or TBI, talk with your healthcare provider, however recommended dose for TBI is creatine monohydrate 3–5 g/day.

Potential Medical Applications

There is growing research that has shwon that creatine may help with neurological disorders, mood disorders and cardiac function. Creatine shows promise in Parkinson’s and Huntington’s disease, though more trials are needed (10). Research has also found creatine may enhance antidepressant effects in women with major depression and some studies suggest creatine improves cardiac function in heart failure patients. (11,12)

Are There Side Effects of Creatine?

Creatine has one of the best safety profiles among supplements and long-term studies show no harmful effects on kidney or liver function in healthy individuals (13). Common issues may include mild water retention or weight gain and digestive upset if large doses are taken at once. It is not recommended for those with pre-existing kidney disease unless under medical guidance.

Who Should Take Creatine?

  • Athletes & Bodybuilders (performance, muscle, recovery).
  • Older Adults (muscle preservation, bone health).
  • Vegetarians & Vegans (lower baseline creatine levels).
  • Individuals with Health Conditions (diabetes, depression, neurological disorders).
  • Perimenopause and menopause woman

Why is Creatine so Important for Perimenopausal and Menopausal Women?

There are a number of reasons why creatine should be a integral part of a middle aged woman’s health plan. This includes:

  • Muscle & Strength: Estrogen decline accelerates muscle loss; creatine plus resistance training preserves lean mass (14,15).
  • Bone Health: Improves bone density indirectly by strengthening muscle and mechanical loading.
  • Energy & Fatigue: Supports ATP production, countering midlife fatigue.
  • Brain & Mood: May improve cognition and mood stability.
  • Metabolism: Helps maintain muscle-to-fat ratio.

How to Take Creatine

Creatine works by saturating your muscles over time, not by giving an immediate boost like caffeine. It is best to take Creatine monohydrate 3–5 g daily your muscles will build up creatine stores within a few weeks (loading optional).

You can take it any time of day although some research suggests creatine may be a little more effective if taken after exercise, especially with a carb + protein meal. One study compared pre- vs. post-workout creatine. They found slightly greater gains in strength and lean mass in the post-workout group. (16) The idea is that after training, your muscles are more insulin-sensitive and nutrient uptake (including creatine) may be higher allowing better transport of creatine into the muscle cells. For people not training daily, pairing it with a regular meal is a simple, effective strategy.

Since many midlife women are taking creatine for muscle and bone health rather than max performance, the best approach is daily, with a meal you won’t forget (e.g., breakfast or post-dinner). Remeber consistency is more important than timing.

Best Creatine Brands in 2025

  1. Creatine Monohydrate Powder (Designs for Health)
  2. Creatine Monohydrate Powder (Designs for Sport)
  3. Creatine Pure Micronized Creatine Monohydrate (Organika)
  4. Creatine (Thorne)

To get your creatine now please click the link https://ca.fullscript.com/plans/koru-creatine-options-for-you and place your order today!

Key Takeaways

Creatine is one of the safest, most researched supplements and can be easily integreated into your day to day routine. It’s benefits vary but include muscle growth, recovery, brain health, depression, combta fatigue, support a healthy metabolism, and provide support with aging. Because of these benefits it is especially valuable for women in perimenopause and menopause, aging popultaion, and athletes/people training. It is recommedned that you take creatine monohydrate, 3–5 g daily to optimise results but this might need to be higher if you are looking fpr more brain boosting effects.

References

  1. Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr, 14(1), 18.
  2. Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab, 13(2), 198–226.
  1. Cooke, M. B., et al. (2009). Creatine supplementation reduces oxidative DNA damage and lipid peroxidation induced by strenuous resistance exercise. J Strength Cond Res, 23(3), 818–824.
  1. Rae, C., et al. (2003). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc R Soc Lond B, 270(1529), 2147–2150.
  2. McMorris, T., et al. (2007). Creatine supplementation and cognitive performance in elderly individuals. Neuropsychology, 21(5), 549–557.
  3. Chilibeck, P. D., et al. (2017). The effect of creatine supplementation on aging muscle: A systematic review and meta-analysis. Open Access J Sports Med, 8, 213–226.
  4. Gualano, B., et al. (2011). Creatine supplementation and glycemic control in type 2 diabetic patients. Med Sci Sports Exerc, 43(5), 770–778.
  5. https://pubmed.ncbi.nlm.nih.gov/16917445/
  6. https://pmc.ncbi.nlm.nih.gov/articles/PMC11314487/?utm
  7. Bender, A., et al. (2008). Creatine supplementation in Parkinson disease: A randomized, double-blind, placebo-controlled trial. Neurology, 71(7), 418–425.
  8. Roitman, S., et al. (2007). Creatine monohydrate in resistant depression: A preliminary study. J Clin Psychiatry, 68(6), 880–884.
  9. Andrews, R., et al. (1998). Creatine supplementation improves skeletal muscle metabolism in congestive heart failure. Circulation, 98(22), 2108–2113.
  1. Poortmans, J. R., & Francaux, M. (1999). Long-term oral creatine supplementation does not impair renal function in healthy athletes. Med Sci Sports Exerc, 31(8), 1108–1110.
    1. Forbes et al. (2022) found creatine supplementation improved muscle strength and functional performance in postmenopausal women.
    2. Candow et al. (2014) concluded creatine combined with resistance training combats sarcopenia in older women.
    3. Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr, 10(1), 36.