Magnesium Supplements For Better Quality Sleep

Whether you have restless nights due to stress or actual insomnia, magnesium can help you get a good night’s sleep. If you have high levels of the stress hormone cortisol, you may already be suffering from sleepless nights. Magnesium can help you with that, too. Magnesium regulates melatonin, a hormone that affects your body’s sleep cycle.

Magnesium is a natural muscle relaxer that moves calcium out of the muscles and releases it back into the bloodstream. Have you ever had a cup of warm milk at night and slept like a baby? You probably slept well because milk is rich in magnesium. With magnesium supplements, you can get the benefits of magnesium without the digestive issues experienced when drinking milk before bedtime.

What Are Magnesium Supplements?

Magnesium is a mineral found in many foods such as almonds, cashews, pumpkin seeds, dark leafy greens such as spinach, and bananas. Your body depends on magnesium to function properly. Magnesium is responsible for healthy heart, proper muscle function, and optimal brain function.

Because people digest food differently, magnesium supplements allow your body to absorb the vitamins and minerals from the supplements. Magnesium supplements will help you consistently experience the benefits of magnesium faster than merely eating foods rich in magnesium.

In addition to treating sleep disorders, magnesium is also responsible for reducing blood pressure, improving moods, optimizing kidney function, and fighting inflammation.

Why Do You Need Magnesium Supplements?

Depending on your diet, you could have a higher risk for magnesium deficiency, especially if you have digestive diseases. If your digestive tract prevents your body from absorbing necessary vitamins and minerals, you may benefit from taking supplements. Further, it may take an impractically large amount of foods rich in magnesium to fully experience improved sleep patterns.

Supplements take the guesswork out of making sure you get the right amount of magnesium. In addition to regular magnesium capsules that you swallow, you can purchase powder or liquid magnesium supplements. Powder and liquid supplements can be diluted in water or taken with food. Once you follow the instructions on the label and take the recommended dose, you will be on the right track to relaxing your body and mind while getting a good night’s sleep.

How Do Magnesium Supplements Work?

Have you ever had a long day where you’re so tired that you fall asleep once your head hits the pillow? Magnesium supplements can help create that sleepy feeling after a long day of hard work. In addition, magnesium helps your muscles relax. As an added bonus, studies have reported that magnesium also relieves anxiety and prevents migraine headaches.
A diet rich in magnesium also improves brain function, regulates mood levels, and prevents anxiety. Once the magnesium supplements are absorbed by your digestive system, your brain will get a cue to calm and relax your body.

Final Thoughts

Even if you eat foods rich in magnesium, your body may not be properly absorbing the nutrients. Magnesium supplements are the best option to regulate your sleep cycle and improve your mood. With capsules, powder, and liquid supplements available, there are many options to choose from to improve the quality of your sleep. Give magnesium supplements a try and experience the benefits of sleeping better and feeling refreshed in the morning.

The True Benefits of Collagen

The human body is a complicated entity. But, there is one component of how people are put together that can be easily explained. All people are “glued” together in some manner, and that connectivity capacity comes from collagen. Collagen is a natural body protein that is generated naturally as we grow. Just like many other body chemicals, the natural body production levels are reduced as we age. This results in what we all perceive as signs of aging. However, this is a condition that can easily be improved with a regular schedule of collagen supplements. The affects of collagen on the body are significant, as it can impact a wide variety of body functions and tissue. The name actually means “glue” in Greek and has been well-understood for a long time. It just has not been marketed effectively, which is a trend that is surely changing. It is important for anyone considering collagen as a health supplement to understand that there are many types of collagen, so some research will be necessary to make the proper choice based on the desired result.

Reduces Wrinkles and Promotes Better Skin Health
The epidermis is one of the most important organs of the body and good overall health is exhibited there. Hydrolated collagen moisturizes the skin tissue and helps slow aging by providing the additional connectivity substance the body requires to maintain its zest.

Generates Joint Tissue 
Another excellent benefit of collagen is improved bone cartilage strength and capacity for mobility. Staying active is one of the most important abilities for individuals who are advancing in their years. The concept that you are only as old as you feel is a valid statement, and collagen can help keep that vitality in the joints and bones.

Lessens Bone Loss
Osteoporosis is common among those who are considering a collagen regimen as a health supplement. It strikes everyone to some degree as they age. Collagen helps keep bone structure solid and can help prevent breakage when taken regularly. Manageability is crucial to those who have osteoporosis problems and routine is important to staying active. Collagen can help those with osteoporosis build the strength necessary to lead an active lifestyle. In addition, collagen can also reduce pain for many who need physical therapy to stay mobile.

Weight Reduction
Collagen can help people lose weight in two fashions. One is the strength it provides to exercise on a regular basis. Osteoporosis has no known cure and sufferers must take it upon themselves to stay activity and take the measures to do so, such as adding collagen to their diet. Studies have shown a significant reduction in food intake when collagen is taken every morning with a good breakfast. This can help keep the client on a specific dietary schedule without excessive snacking in between meals. It also increases metabolism, so while the supplement is reducing the urge to eat it also increases the speed at which the body burns fat.

These are not all of the benefits the use of collagen can have on the body. The overall concept of the bodily glue does not stop with skin and bone health. It extends internally as well externally, as it can support good fingernail and hair health. And, one of the most important additional benefits of collagen is that it assists in cleansing the liver. This process alone is enough to make anyone in the post-convention stage of life consider adding collagen to their daily routine. Always remember that it is a good decision to choose a reputable health supplement providerwith a wide variety of collagen products to suit your particular need.

5 Ways to Identify If Your Protein Bar Is Healthy

Protein bars are a great supplement to any person’s diet. They have many uses, such as weight loss, additional fibers and proteins and also, meal replacement solutions. They are a healthy addition to your daily nutritional value, considering you choose the right one. Sometimes, it’s necessary to scrutinize the labels as the protein bars often marketed to you are not always as healthy as they are made out to be. This article is going to give you some tips on how to avoid those other protein bars that are full of fillers and fat and give you some examples of healthy alternatives.

You will want to survey the nutritional facts in these protein bars before you buy. Flip the bar over and check out that panel, as well as the ingredients. Your first thought will typically be the caloric count of the bar and this is going to ultimately depend on your goals. If you’re focused on losing weight, you wouldn’t want to waste more than a few calories on a protein bar even if you’re using it for meal replacement. If you are trying to bulk up on protein and build muscle though it’s better to opt for those high caloric bars.

After taking calories into consideration, it’s time to think about your protein to carb ratio. It is a protien bar of course, that is why you’re purchasing it! The protein should always be higher than the carbs, and you’ll want to be sure you can tell where this protein is coming from, you want to check the ingredients to insure there is hydrolyzed whey, whey isolates and micellar casein should be in one of the first few things on the list of ingredients.

An obvious no-go in your protein bar is going to be too much sugar. Regardless of your goal, too much sugar is going to negatively impact your diet and health. Ironically, many protein bars do contain high amounts of sugar so watch that corn syrups and hidden additives that will be no better than a candy bar. Watch the sugar alcohol as well, many manufacturers have turned to those as it keeps the sweetness while avoiding tooth decay and impacting blood sugar but can cause indigestion when consumed.

Just like other foods in your diets, you will want to watch the fat content, especially the fat content. You’ll want to watch out for trans fat like palm oil. All the bars listen contain zero trans fat, and have small amounts of fat. Some fat is good, as it prevents the carbs from being absorbed into the bloodstream too quickly and overall create a healthier consumption.

Finally, take into consideration the ratio of carbs to protein. Depending on your goal, if you’re looking for fat loss you’ll want to stick to 2:1 protein to carbs, 1:1 is sufficient as well. If you’re using this as a post workout snack or trying to build muscles, you’re looking for a 1:2 ratio.

All in all, there are many choices and it is going to come down to the best tasting bar that fits your dietary needs the best. Remember the tips you’ve read and do some experimenting to find the healthiest choice for your life and most importantly, enjoy them.

How Effective is Creatine For Building Muscle?

Creatine has been a bit of a mystery in the world of sports and fitness celebrities. Professional athletes provide endorsements and bodybuilders often sell their own brand of creatine supplements. Some people talk so highly of it, creatine seems magical to those who are not familiar with it. People accuse fitness celebrities who use creatine of steroids or other illegal substances, when in reality creatine is a natural and important part of fitness and athleticism. The truth is very clear and I hope to explain exactly what creatine is and how you can use it properly.

Creatine is a naturally occurring substance which can be found in many animals. As a chemical, it is used to recycle adenosine triphosphate molecules, or ATP. Creatine is produced in the liver and kidneys, and also obtained as part of a normal diet through meats. A healthy body will provide around 1 gram of creatine per day from your body and an additional gram from a normal diet. A diet high in red meats can provide amounts greater than this. However, supplementation of creatine is very common and can lead to improved results in athletes at a much lower cost than adding red meat to your diet. When your body exercises, it uses the ATP stored in the muscles to provide short bursts of energy. Having large amounts of creatine allows your body to replenish the ATP used in your muscles and allow you to push harder, run faster, or lift more weight. Creatine does not increase your strength or speed, but allows you to train harder and make faster progress because of that. Due to the short burst nature of creatine and ATP, supplementing will have better results for short duration exercises like sprints or heavy lifting.

Using creatine is a very easy process because you take it for your body to store. Creatine supplements can be taken all at once, preferably before a workout to ensure there is creatine able to be absorbed by your body as you use it. The most common form of creatine is creatine monohydrate. When you take creatine monohydrate, your body absorbs the substance into your muscles and adds water. Sometimes, you can see this additional water weight on the scale but as long as you stay hydrated with lots of water, the weight will drop back off. Creatine monohydrate has been around for many years, and is a very cost effective way to supplement the creatine you get from your diet. The rule of thumb is to ingest 1 gram of creatine for every 25 pounds of body weight. For a 150lb man, this would be 6 grams of creatine every day. Keep in mind that at first, your body will be able to absorb more of the substance and so it will take a few days to reach maximum effectiveness. If you choose to supplement your diet with creatine, be sure to be consistent to make sure you get the maximum effect from your supplement. This means daily intake, including any days where you do not exercise at all. Following this creatine supplement plan will allow you to get the best results from your workouts, but this may not be as much as you had hoped.

The common use of creatine, mostly in the form of creatine monohydrate, across bodybuilders and other fitness celebrities, has led to many exaggerated claims of what the substance is capable of. Creatine, as a naturally occurring substance, does not have any magical properties to make you significantly stronger, blazingly faster, or increase the size of your muscles quickly. Supplements like creatine monohydrate allow you as an athlete to work harder during your workouts. This will lead to faster progress, but only if you train seriously. Many advertisements for creatine make the supplement seem like the only substance that the fitness celebrity uses in order to get in and maintain the amazing shape they are in. What the advertisements do not show you are the hours dedicated to a gym every day and years of consistent effort including a meticulously planned diet and regimented supplementation, including but certainly not limited to creatine monohydrate. Adding supplements to a lackluster fitness routine will not improve your results without additional effort. Remember, creatine only increases the ability of your body to do work. The progress from creatine is from the additional work you are able to put your body through.

Creatine monohydrate supplementation is a very important part of a well-rounded fitness supplementation routine. Other factors which play into fitness progression are providing your body an excess of protein to regenerate muscles with and a planned routine which targets all fitness elements targeted to your goals. The fact that creatine is a naturally occurring substance should ease concerns with adding creatine to a fitness regimen. It is no different than taking protein powders throughout the day. In fact, creatine can be much healthier than eating large amounts of red meat because some meats can be high in fats or cholesterol. Taking 1 gram of creatine monohydrate per 25 pounds of body weight in a glass of water is a quick and cheap way to ensure you are progressing towards goals as fast as possible.

Energy Supplements For That Pick Me Up

Our bodies are used for everything, including eating, bathing, working, sleeping, grooming, and any other activities or obligations that we may be subject to. To complete all of these task, the body needs energy. Usually energy is given to the body from your diet in the form of calories. Energy helps your body’s tissues and cells to function properly. If your energy is low, it will be complicated for the body to complete everyday tasks. If you find yourself being sluggish throughout the day, you may want to consider energy supplements as an aide. By the time you complete this article, you will be an energy supplement pro!

An energy supplement can come in the form of liquid or pills. Energy supplements are used to boost energy throughout the day. Ingredients in energy supplements vary, depending of the brand. Some energy supplements are created with natural herbs and others are made artificially.

Energy supplements can be a good source for energy; however, it is important that they are taken properly. In recent years, there have been increasing stories about adults dying from consuming too many energy supplements, after going into cardiac arrest. Energy drinks are great as long as they are taken appropriately. If you are drinking energy drinks, please limit yourself to 1-2 drinks per day. Setting boundaries for the amount of energy drinks consumed per day also is protecting you from developing a habit. typically, energy drinks have an abundant amount of caffeine in them. Caffeine is extremely addictive and it has negative withdrawal side effects. Moreover, if you are taking energy supplements in the form of pills, please follow the suggested amount, which is located on the supplement bottle.

It is important to note that energy supplements should not be consumed while drinking alcohol. Consuming alcohol and an energy drink could definitely have negative impacts on your health. Energy drinks should be consumed 30-60 minutes before you actually need the boost. The energy boost usually last 5-6 hours throughout the day. However, each company has different recommendations. For example, Red Bull, a well known energy supplement company, encourages their customers to drink the supplement during sports, while studying, playing a video game, or when going out. It is always important to read the manufacturer’s instructions for when to consume the product.

Energy supplements can be taken every day, 1-2 a day. If you are pregnant or nursing, you should consult with your doctor before consuming energy supplements. Energy supplements should also be limited or eliminated for children. Since energy drinks do not have any nutritional benefits, studies have shown they can have negative impacts on children, especially since some supplements have unknown ingredients. In addition, children should not have energy deficiency problems since they are young. If your child is lacking energy, they should get more sleep, exercise, or develop healthier eating habits. If that does not work, please consult a doctor.

Speaking of doctor, if you have health conditions like high blood pressure, heart problems, or another cardiac condition, you should speak with a doctor before consuming energy supplements. If you have any of these health issues and already have been consumed energy supplements and experienced irritability, nervousness, insomnia, a rapid heartbeat, or elevated blood pressure contact your doctor.

Do energy supplements really work? This is a frequently asked question. Most energy drinks do work because they have very high dosages of caffeine in them. If you’re tolerance for caffeine is not high, typical energy drinks could work for you. If your caffeine tolerance is very high, then they are a few natural energy substitutes that could work for you.

Korean Ginseng is an herbal energizer. Korean Ginseng does not contain caffeine. Ginseng is great because it gives you energy. Once Ginseng wares off it does not crash you. In case you weren’t aware “crashing” is when extreme fatigue after consuming extreme amounts of something, including sugar, caffeine, carbohydrates, etc. American Ginseng is another herbal energizer. Is supports mental and physical energy, aids health, and fights stress. Eleuthero is popular among athletics. It is known for giving lots of physical energy. The last herbal herb on the list is Suma Root. This herb is a great source for overall health and energy!

Energy supplements are good but should not be used as a sleep replacement. According to helpguide.org, adults needs 7-9 hours of sleep per night to function properly. Energy supplements are used to boost energy; however, if you do not get at least some sleep with them, you will experience extreme crashing, as mentioned before in the article. Energy supplements work best with proper rest and nutrition!

In conclusion, energy supplements are great as long as they are used properly. Energy Supplements can come in the form of liquid or pills, even though liquid drinks tend to be more popular. Supplements should be limited to being consumed only 1-2 times per day; however, it is also important to follow the company’s consumption recommendation. Energy supplements should not be taken with any drugs or alcohol. If you are pregnant, have cardiac health conditions, or nursing please consult a doctor before taking energy supplements. Moreover, children really should not consume energy drinks. Everyone’s body is different, some energy drinks do work for some people, but not everyone. If artificial energy supplements aren’t helpful to you, you do have natural herbal remedies listed in the article. Lastly, please remember not to replace energy supplements for sleep!