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.

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!

How Do Some Supplements and Vitamins Aid in Preventing Concussions?

A concussion is a traumatic injury to the brain that occurs as the result of a blow to the head. It can also occur due to a sudden, severe jolt to the body that causes a rapid back-and-forth movement of the head and the brain. This sudden, jostling movement can cause the brain to shift inside the skull, resulting in chemical imbalances and other changes in the brain. If the injury is serious enough, it can result in brain damage. Concussions can be extremely serious, even fatal.

Is there any way to strengthen the body and brain to protect against serious injury in the event of a concussion? The good news is yes, there are many vitamins and supplements that can help the body protect itself to some extent against the worst effects of a concussive injury. This can help to avoid a concussion in many instances. Supplements and vitamins can also help to reduce the severity of the effects should a concussion occur.

Good nutrition is always important to stay in top physical condition. Adding supplements and vitamins to your body can give your body an extra edge when it comes to preventing or minimalizing some injuries, or helping to recover from them.

One of the most important things the body will need to help prevent further damage following an injury is protein. At least 1 gram of protein per kilogram of body weight is recommended. Because a concussion is most often accompanied by nausea, getting the extra protein from food isn’t usually possible. A milkshake made daily with pea and rice protein and 10 grams of creatine monohydrate. The creatine gives the cells what they need to produce energy. This provides the brain with an intense burst of energy. This energy is necessary so that the brain cells can begin the healing process immediately.

Vitamin D is necessary to supplement the body’s BDNF levels. A daily supplement of about 5,000 IU is recommended in the event of possible or potential concussion to provide the body with the appropriate serum levels of BDNF to help strengthen and repair the tissue of the brain.

It has been proven that glutathione significantly reduces damage done to brain tissue. Studies have shown that, when administered right away following possible concussive injury, damage can be reduced by as much as 70%. Since glutathione cannot be taken orally (it is destroyed by stomach acid), the best way to make sure the body has what it needs to produce glutathione. This is done by supplying the body with the building blocks it needs to maximize glutathione production. This is also done with supplements: selenium, Vitamins B3 and C, broccoli extract, and N – acetyl – L – cysteine.

Following an injury that may result in concussion, Omega-3 fatty acids DHA and EPA can be instrumental in reducing inflammation, a crucial step in preventing serious brain damage. A high-quality fish oil in the first few weeks following the injury, followed by 2,000 to 4,000 mg daily for 90 days is the recommended dosage.

Magnesium is one of the most important nutrients for reducing concussive brain damage. It prevents post – concussion syndrome as well as delayed brain injury. It increases glutathione levels in cells and works to reduce inflammation. Studies have shown that immediately following a concussion magnesium levels in the brain drastically decrease. They fall by approximately 50$ and even worse, they remain at this reduced level for 5 days. A daily supplement of 600 mg of magnesium is recommended. It is also recommended to add a daily supplement of 40 mg of zinc following an injury. Zinc levels also drop markedly after an accident. Maintaining healthy zinc levels improves mood and cognition, which are both important in helping to prevent substantial damage from a concussive injury.

Turmeric contains curcumin, which is one of the most valuable and effective supplements when it comes to treating a concussion. Curcumin works to decrease cognitive impairment, reduce and repair membrane damage to the brain’s neurons, and works to regulate the brain’s energy use.

Taking vitamins and supplements as a part of your daily routine delivers many health benefits. Having them at maximum levels in your system will help to prevent or drastically reduce the damage that can occur during or after an accident. In cases where these injuries have the potential to lead to concussion, these benefits can prove invaluable in keeping the body and the brain safe, and may even be life-saving.

Having The Proper Amount of Protein Daily Is Key

Of all the diet plans out there, from the Atkins diet to fat reducing diets, none recommend that you reduce the consumption of protein, which highlights the critical role that it plays in your body and its development. Understanding the role that protein plays in the body can increase your attention to consuming it and in making sure that your body has sufficient protein to meet your life goals.

Fuel for the Body and Muscles
Protein is one of the most critical needs for your body and has many uses that can help your body’s functions. Protein is used to build and repair muscle and is therefore a critical component to prevent and recover from injury, as well as to develop the strength needed for the various jobs that you need accomplish. Since your body doesn’t store protein the way it does carbohydrates and fat, you need constant supplies of protein to be healthy.

Certain parts of your body are comprised almost solely of protein such as your nails and hair, though all of your cells have some protein included in them. Protein is also used to make the hormones, enzymes, and other chemicals that your body needs to in order to operate. Protein is one of the major building blocks of your bones, muscles, cartilage, and even your blood. Protein therefore plays a critical role in your endocrine system to keep your body functioning effectively.

Protein has other health benefits as well including weight loss. Eating protein reduces your appetite and fills you up, helping to contribute to a tighter waist. If you are on a diet and trying to lose weight, eating protein will help to prevent your body from using the muscle mass that you have as part of a catabolic process. Adding muscle mass and strength is important for weight loss as your muscles burn more calories than fat does, thereby leading to a healthier or slender you. Since muscle mass and strength is built with protein this is important for your body’s development

Side Effects of Insufficient Protein Consumption
One of the best ways to understand the role that protein plays in the body is by understanding what will happen to your body and what risks insufficient protein consumption plays. Without sufficient prote consumption your muscles will wither and additional stress will be placed on your bones and joints. Ou will experience a reduction of strength, energy, and stamina with insufficient protein consumption.

Recommended Levels of Protein Consumption
The amount of protein your body needs will fluctuate widely based on your age, size, and lifestyle. Men and women also need different levels of protein consumption. Individuals who are looking to add muscle to their frame will need more protein than those who have a less active lifestyle. As such, understanding the amount of protein that you need is challenging and is best done with a nutritionist or other medical professional. The United States Government recommends that the average adult consume .36 grams of protein per day per pound of weight..

Sources for Protein Consumption
Your body generally prefers to get their nutrients from food rather than from supplements as they are easier to process. Foods like lean meats and fish, eggs, tree nuts, legumes (chickpeas, peanuts beans, and peas), and tofu are all great sources of lean protein. Of course, other meats like beef and pork also contain lots of protein, but are saddled with fat and other side effects.

Individuals who find it challenging to meet their protein needs via their diet, without loading on additional calories and fat, are often best served adding protein supplements or shakes to their diet. These products can quickly add protein to your body quickly and timely, often to support the repair and development of muscles after a workout. Protein supplements are typically designed to inject protein into your body without the sugar and additives that may have other side effects on your body. Quality protein supplements are also helpful for individuals who simply are not consuming sufficient levels of protein in their diet due to other health problems, vegetarianism, or even financial limitations. Consider the need to add protein supplements into your diet and consult with a doctor or nutritionist if needed.

Protein therefore plays a critical role in your body and individuals are best served by monitoring the quantity of protein that they consume. Understand the needs of your body, the sources of protein that you commonly get, and consider ways to supplement your consumption of protein with protein shakes or supplements if needed. Sufficient protein can help our body to develop a maintain its strength appropriately and provide health benefits throughout your life