Want to boost your sleep, digestion, memory and energy? Then there are seven supplements you need to add to your routine.
Health coach Cory Rodriguez has revealed how to improve all four of these areas of your life by taking a cocktail of daily supplements containing magnesium.
Magnesium is an essential mineral that comes in many forms, each with their own benefits.
The first form of magnesium Mr Rodriguez recommends is magnesium glycinate for sleep.
The Sleep Foundation notes this form of magnesium can be easily absorbed by the body and it is recommended by sleep experts to ‘promote calm, relaxation, and improved sleep’.
Dr Naoki Umeda from the Cleveland Clinic recommends keeping your magnesium dosage for sleep at 200mg nightly and taking the supplement about 30 minutes before bedtime.
Next up, Mr Rodriguez says magnesium chloride is the best version for digestion.
Experts say this supplement can positively impact digestion by acting as a natural laxative, easing constipation, and potentially reducing bloating and cramping due to its muscle-relaxing properties.
Health coach Cory Rodriguez has revealed how to improve your sleep, digestion, memory and energy by taking a cocktail of daily supplements
Annie Price, who is a certified holistic health coach for health company DrAxe.com, explains that magnesium chloride aids digestion by offsetting a decline of gastric acid secretion in the stomach.
Gastric acid is produced by the stomach, and she highlights that it’s ‘absolutely essential to proper digestion because it helps break down foods into smaller absorbable units.
‘Without enough gastric acid, we not only can have suboptimal digestion, but we can also experience a malabsorption of essential nutrients.’
However, an excessive intake of magnesium chloride can lead to digestive issues like diarrhea. The recommended dose is 500mg to 1,000mg per day.
For an extra boost of energy, Mr Rodriguez – who has close to 3million followers on Instagram – advises stocking up on magnesium malate. The dose ranges from 200mg to 400mg per day, depending on your gender, age and health.
The nutritional compound, which is a blend of magnesium and malic acid, is touted for promoting energy production.
Dietician Ozgenaz Kazan explains: ‘Malic acid, a component of magnesium malate, is a key player in cellular energy production.
‘It takes center stage in the process known as the Krebs cycle, which is a central part of how our bodies generate energy from the foods we eat.
‘This energy production can lead to increased vitality and decreased feelings of fatigue.
‘So, if you’ve been looking for a natural way to boost your energy levels, magnesium malate might be worth considering.’
If you’re looking to improve your focus and ability to concentrate, Mr Rodriguez recommends magnesium L-threonate as an option. The recommended dosage of this supplement is 2000mg per day, with four 500mg tablets split between mornings and evenings.
In one human study, the supplement was shown to improve learning, recall, memory and cognitive abilities, with older people demonstrating the most improvement.
Moving to another area of the body, Mr Rodriguez says magnesium sulfate – commonly known as Epsom salts – can help ease sore muscles and aid relaxation.
The salts are a popular addition to warm baths.
Detailing the benefits, Dr Umeda explains: ‘The idea is that when you pour Epsom salt into warm water, it dissolves the magnesium and sulfate and allows it to be absorbed into your body through your skin.
Mr Rodriguez says that magnesium chloride is the best thing for digestion
‘Centuries of user testimonials claim wonderful benefits from using Epsom salt this way.
‘Scientific research, however, isn’t quite as vocal in its support.
‘There are no definitive studies showing that magnesium can be absorbed through your skin in sufficient amounts to address potential deficiencies of the mineral. And what research has been done offers skepticism.’
He says when purchasing Epsom salt, it is important to buy a product that’s 100 percent magnesium sulfate.
Then he suggests pouring about 300g of Epsom salt into a tub as it fills with hot water.
He adds: ‘Once the bath is drawn, test the water for its heat level and adjust as needed. You don’t want to scald yourself. Slowly ease yourself into the tub and relax. A 15-minute soak should be enough.’
Another muscle Mr Rodriguez says magnesium can benefit is the heart.
Magnesium taurate is a dietary supplement made up of magnesium and taurine, an amino acid.
Many health brands recommend taking three 500mg capsules per day.
Explaining why these ingredients can benefit the heart, experts from Health.com note: ‘In addition to reducing blood pressure, magnesium taurate may have an overall cardioprotective effect – meaning that it may protect heart health.
‘This could be due to its antioxidant properties, or its ability to reduce cell damage caused by oxidative stress.
‘Magnesium supplements, including magnesium taurate, have been found to prevent and treat high cholesterol, cardiac arrhythmias (irregular heartbeats), stroke, and heart disease. They may also help to reduce the overall damage after experiencing a myocardial infarction (heart attack).’
Lastly, Mr Rodriguez says magnesium citrate is a great remedy for constipation.
Some studies have reported positive outcomes using doses ranging from 290mg to 2,000mg per day, depending on individual factors and the severity of constipation.
However, most experts recommend starting with a smaller dose, such as 200mg to 400mg per day, and then gradually upping the dosage as required.
Physicians from the Cleveland Clinic explain that it works by increasing the amount of water your intestine absorbs.
This softens the stool, making it easier to have a bowel movement, while at the same time, it increases pressure, which prompts the muscles in your intestines to move the stool.
According to the Cleveland Clinic, the recommended maximum daily intake of magnesium supplements for adults is 350 mg.
The experts note that excessive intake can potentially lead to side effects like diarrhea, nausea, and cramping.
Mr Rodriguez says he generally sticks to magnesium glycinate as it’s ‘quite useful for better sleep and this type is also very absorbable by the body, so it does a good job of raising magnesium levels in the blood’.
