USANA NEWS

Category: Anti-Aging Suppliments

  • Magnesium for sleep: does the form you take matter?

    Magnesium for sleep: does the form you take matter?

    Magnesium is a popular bedtime supplement, but the evidence for improving sleep is limited. A few small trials, mostly in older adults, suggest it may help people fall asleep a little faster or sleep slightly better. Study quality is generally low, and people who already get enough magnesium from food are unlikely to notice much.

    The form does matter, mainly for absorption and side effects:

    • Magnesium glycinate: Well tolerated and gentle on the stomach. A common choice for sleep, though sleep-specific evidence is thin.
    • Magnesium citrate: Well absorbed but has a laxative effect at higher doses.
    • Magnesium oxide: Cheap and high in elemental magnesium, but poorly absorbed and the most likely to upset the gut.
    • Magnesium threonate: Marketed for brain benefits, but human data is very limited.

    Stick to the dose on the label. The NHMRC upper level for supplemental magnesium is 350 mg per day for adults. People with kidney disease should not take magnesium supplements without medical advice, and it can interact with some antibiotics and osteoporosis medications.

    If sleep is a persistent problem, the best-supported fixes are consistent sleep and wake times, limiting caffeine and screens, and cognitive behavioural therapy for insomnia (CBT-I).

    Bottom line: Magnesium may help some people. Pick a well-tolerated form and don’t expect a cure for poor sleep habits.

  • Psyllium, inulin or guar gum? Fibre supplements compared

    Psyllium, inulin or guar gum? Fibre supplements compared

    Most Australian adults fall short of the recommended fibre intake of about 25 g (women) and 30 g (men) per day. Food should be the first port of call, but supplements can help fill the gap. The three main types behave quite differently.

    Psyllium husk forms a gel in the gut. It’s well supported for relieving constipation, can also help with loose stools, and has good evidence for modestly lowering LDL cholesterol. It’s often the best-tolerated all-rounder.

    Inulin is a prebiotic fibre that feeds beneficial gut bacteria. That fermentation can cause gas and bloating, especially at higher doses, and it may not suit people with irritable bowel syndrome or those following a low-FODMAP diet.

    Guar gum (often sold as partially hydrolysed guar gum, or PHGG) is fermentable but generally gentler than inulin. Some studies show benefits for both constipation and diarrhoea in IBS.

    Whichever you choose, start with a small dose and increase slowly over a couple of weeks, and drink plenty of water. Take fibre supplements at least two hours apart from medications, as they can affect absorption.

    Bottom line: Psyllium suits most people. Inulin and guar gum suit specific goals, but go slowly.

  • Berberine and blood sugar: what the studies actually show

    Berberine and blood sugar: what the studies actually show

    Berberine, a compound found in plants like barberry, has been nicknamed “nature’s metformin” online. That’s a catchy line, but it overstates the case.

    Meta-analyses of clinical trials suggest berberine can modestly lower fasting blood glucose and HbA1c in people with type 2 diabetes, and may improve cholesterol levels. However, most trials are small, short and conducted in China, which limits how confidently the results apply elsewhere. We lack large, long-term studies on outcomes that matter most, like heart attacks or complications.

    Digestive side effects are the most common problem, including cramping, diarrhoea and constipation. Berberine can also interact with other medicines. It may add to the effect of blood-sugar-lowering drugs (raising the risk of hypoglycaemia) and can affect how the liver processes some medications, including cyclosporine.

    It shouldn’t be used during pregnancy or breastfeeding, and it is not a substitute for prescribed diabetes treatment. If you have diabetes or prediabetes, talk to your doctor before trying it.

    Bottom line: Berberine shows promise, but it’s no replacement for proven approaches such as diet, movement, weight management and prescribed medication when needed.

  • CoQ10, collagen and NAD+: what anti-ageing supplements can and can’t do

    CoQ10, collagen and NAD+: what anti-ageing supplements can and can’t do

    “Anti-ageing” is one of the most overused words in the supplement aisle. Here’s what the research says about three popular ingredients.

    CoQ10 helps cells produce energy, and levels decline with age. Supplementation has some evidence in heart failure and may help certain people with statin-related muscle aches, though results are inconsistent. There’s no good evidence it slows ageing itself.

    Collagen peptides have shown small improvements in skin hydration and elasticity in several trials. Many were short and industry-funded, so the real-world benefit is likely modest.

    NAD+ boosters, such as nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN), reliably raise NAD+ levels in the blood. Whether that translates into better health, function or longer life in humans hasn’t been shown. Much of the excitement comes from animal studies.

    No supplement has been proven to extend human lifespan. The habits with the strongest evidence for healthy ageing are unglamorous: not smoking, regular physical activity, good sleep, a varied diet, sun protection and staying socially connected.

    Take care: supplement quality varies, and long-term safety data on newer compounds like NMN is limited. Check the product is listed on the Australian Register of Therapeutic Goods (look for an AUST L number).

    Bottom line: Some of these have narrow, plausible uses. None are a fountain of youth.

  • Iron, folate and B12: the nutrients women most often miss

    Iron, folate and B12: the nutrients women most often miss

    Three nutrients come up again and again when it comes to women’s health, and each has a different story.

    Iron is lost through menstruation, and needs rise during pregnancy. Women who eat little red meat, including many vegetarians, are at higher risk of low levels. Symptoms like fatigue, breathlessness and pale skin overlap with many other conditions, so get a blood test (including ferritin) before supplementing. Too much iron causes constipation and can be harmful in people with haemochromatosis.

    Folate is essential for preventing neural tube defects. Australian guidelines recommend women planning a pregnancy take 400 micrograms of folic acid daily from at least a month before conception through the first three months. Some women, such as those with certain health conditions or a prior affected pregnancy, need a higher dose from their doctor.

    Vitamin B12 is found almost exclusively in animal foods, so vegans need a supplement or fortified foods. Absorption can also be reduced by metformin, long-term acid-reducing medication and some gut conditions.

    Food comes first: lean meat, legumes, leafy greens, eggs, dairy and fortified cereals cover a lot of ground. Pairing plant-based iron with vitamin C improves absorption.

    Bottom line: Test, don’t guess. A simple blood test can show which nutrient, if any, you actually need.

  • What the latest research says about probiotics and gut health

    What the latest research says about probiotics and gut health

    Probiotics are one of the best-selling supplement categories, but the research is more specific than the marketing suggests. Benefits depend heavily on the strain, not just the genus.

    The strongest evidence is for preventing antibiotic-associated diarrhoea, where certain strains such as Lactobacillus rhamnosus GG and Saccharomyces boulardii have performed well in trials. Some products have also shown modest improvements in irritable bowel syndrome symptoms like bloating and pain, though results vary between studies and strains. For healthy people with no gut complaints, there’s little reliable evidence that a daily probiotic adds anything.

    If you want to try one, look for a product that names the specific strain, states the number of live organisms at the end of shelf life (not at manufacture), and has been tested for the outcome you care about. Give it four weeks and stop if you notice no change.

    Fermented foods like yoghurt, kefir, sauerkraut and kimchi are a reasonable everyday option. Their benefits are less well studied than capsules, but they come with protein, fibre and other nutrients.

    Take care: people who are immunocompromised, critically ill or have central venous catheters should only use probiotics under medical supervision, as rare infections have been reported.

    Bottom line: Probiotics can help in specific situations, but “good for gut health” is not a blanket claim.