USANA NEWS

Category: Brain 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.

  • 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.