The #1 supplement for wellbeing in my opinion?
Is it protein?
Is it creatine?
Is it vitamin D?
Is it Zinc?
Is it Ashwagandha?
No to all of the above!
Ok….First let me say that all of the above make it into my routine across a12 month period. What does this mean? Well, I would suggest we all cycle on and off of supplements. I will take any of the above for a period of up to 3 months, and then take 1 month off (4 – 6 weeks). I treat it like caffeine….I do not want my body getting used to them, dependent on them or resistant to them. So, I take a 1 month break. Also, I always look to source the above from food and nature first anyway. So, in summer I am make a conscious effort to get sunshine on my skin every day (a healthy dose….not a lobster) instead of supplementing with Vitamin D3. Likewise, I prefer to get my daily needs of protein from food, but where a top up is needed, in comes the supplement.
Can I just say, having come off of Ashwagandha (for my 4 – 6 week break), this was a game changer for me. Noticeably different feelings with stress, energy, and body composition change. Message me direct to learn more.
So what is the JP supplement of choice……………MAGNESIUM!
Magnesium plays an amazing role in DNA synthesis, muscle function, energy production, the regulation of our blood pressure, sleep quality and stress management.
Most people I would suggest, associate magnesium as a supplement that alleviates muscle cramps, which is does. But, for me this is just a bonus. The reason I make this my number #1 supplement is because it helps us sleep & manage stress.
When I am talking with clients about their strengths and weaknesses, the #1 weakness by far is sleep, closely followed by nutrition. Sleep is crucial to our broader health and wellbeing as this is when our bodies, ‘rest – recover – repair’ (when we sleep we also detoxify our brain and clear toxins that, if not detoxified, can lead to severe neurological disorders). We need that 6.5hrs – 8.0hrs of quality sleep to allow the body to heal and re-energise for the following day. If we suffer extended nights of poor sleep, it causes extreme fatigue which can manifest as:
- Headaches
- Sore or aching muscles & muscle weakness
- Slowed reflexes
- Impaired decision-making and judgement
- Irritability
- Impaired hand-to-eye coordination
- Appetite loss
- Reduced immune system function
- Short-term memory problems
- Poor concentration
- Low motivation
Over time if not addressed can cause:
- Cardiovascular disease
- Diabetes
- Obesity
All of the above can have a direct impact on our professional life, personal life, relationships and safety.
But JP, there are so many types of magnesium out there what do we use? Having researched the various types typically available at chemists, health food stores and online:
- Magnesium citrate: (This is an ‘all-rounder) which is an excellent form of magnesium to replenish depleted magnesium levels in the body and the citrate part of magnesium citrate contributes to the energy cycles of the body.
- Magnesium aspartate: Is an excellent form of magnesium if you are going to work out in the gym as it helps with blood pressure, muscle and nerve function and constructing protein.
- Magnesium bisglycinate: (The type I currently use) – Most notably used to help promote quality sleep. It does this by regulating your gamma-aminobutyric acid (GABA) levels. GABA is an amino acid that plays a crucial role in sleep. When you are about to go to bed, the amino acid helps to signal your brain to begin to wind down. It gradually slows your brain’s activity, thus aiding in sleep. Magnesium glycinate also distinguishes itself as a more optimal form to support cognitive function due to its potential to cross the blood-brain barrier. This unique characteristic enhances its bioavailability in the brain, allowing it to play a vital role in bolstering memory, concentration, and overall brain health.
Cautions with other types of Magnesium (from my experience and research):
Magnesium sulfate: This can have a laxative effect (this is an ingredient in most common laxatives on the market) in the body which is something you definitely don’t want when you sleep or are about to hit the gym.
So let me summarise this. There are many forms of magnesium and always find the type that is best suited to your problem or goal. For me, optimising sleep is so important. Life is demanding, stressful and often long. Getting the best quality sleep possible is key to performance and broader wellbeing and this is where a supplement like magnesium bisglycinate can help.
Remember, a supplement is exactly that….A SUPPLEMENT and it should always ‘supplement’ a healthy and diverse diet (style of eating).
Only ever take the recommended dosage of magnesium and please consult with your GP or physician before starting or stopping any supplement or medication.
