Tag Archive for: magnesium

Do you actually need to supplement magnesium?
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Do you actually need to supplement magnesium?

Quick Answer:

Yes, most UK adults should supplement magnesium. Around 10-15% of UK adults fall below adequate intake levels. Magnesium bisglycinate is the most effective form: 90% absorption vs 4% for magnesium oxide, gentle on digestion, no laxative effect. Take 200-400mg daily with food.

Do you actually need to supplement magnesium?

For most UK adults, probably yes.

Data from the UK National Diet and Nutrition Survey (NDNS) shows that a substantial number of adults consume less magnesium than the recommended nutrient intake — particularly women aged 19–64 and adults over 65. Around 10-15% of UK adults fall below the Lower Reference Nutrient Intake, meaning their intake is very likely inadequate.

Magnesium drives over 300 enzymatic reactions in the body: energy production, muscle and nerve function, sleep regulation, blood pressure, and blood sugar control.

The signs of running low show up as everyday things people tend to blame on stress: poor sleep, muscle cramps, low energy, low mood, irritability.

But here’s what most people don’t realise: the form matters more than the number on the label.

Most magnesium supplements don’t work

Walk into any health shop and you’ll see dozens of magnesium products. Most of them are citrate or oxide.

Magnesium citrate is chosen because it’s cheap to produce. The problem: it pulls water into the bowel, which means loose stools or digestive discomfort for a lot of people. Studies show it’s essentially a mild laxative.

Magnesium oxide is even cheaper. It also has the worst absorption rate of any supplemental form — as low as 4%. So you’re paying for magnesium that’s mostly leaving your body unabsorbed.

Both are chosen for cost, not for effectiveness.

Comparison: Magnesium Forms by Absorption Rate

Form Absorption Rate Digestive Tolerance Best For
Magnesium Oxide ~4% Poor (laxative effect) Constipation relief only
Magnesium Citrate 25-30% Moderate (loose stools common) Short-term use
Magnesium Bisglycinate Up to 90% Excellent (no laxative effect) Daily supplementation

Magnesium bisglycinate: the form that actually works

Magnesium bisglycinate (also called magnesium glycinate) is chelated — meaning it’s bound to the amino acid glycine. This makes two things happen:

1. It’s gentle on the gut. Unlike citrate, it doesn’t draw water into the bowel. Magnesium glycinate is widely considered one of the gentlest magnesium forms on the digestive system, with a significantly lower risk of laxative effects. No digestive issues.

2. It’s highly absorbable. The chelation allows it to cross the intestinal wall efficiently and actually get into cells where magnesium does its work. Research indicates magnesium glycinate absorption rates can reach 90% bioavailability, significantly higher than the 4% absorption seen with magnesium oxide.

It costs more to produce, which is why most brands don’t use it. But if you’re supplementing magnesium, it’s the only form worth taking consistently.

Ready to get started with a form that works? HPH Magnesium Bisglycinate, third-party tested, no fillers.

SHOP MAGNESIUM BISGLYCINATE

Signs you need magnesium supplementation

If you experience any of the following regularly, there’s a good chance you’re running low:

  • Poor sleep quality or difficulty staying asleep — magnesium regulates GABA receptors for sleep
  • Muscle cramps, twitches, or tension — magnesium controls muscle contraction and relaxation
  • Low energy that doesn’t improve with rest — magnesium is required for ATP (cellular energy) production
  • Irritability or low mood — magnesium supports neurotransmitter function
  • Brain fog or difficulty concentrating — magnesium affects cognitive performance

You deplete magnesium faster if you:

  • Train hard or sweat regularly (athletes lose magnesium through sweat)
  • Are under chronic stress (stress hormones increase magnesium excretion)
  • Drink alcohol regularly (alcohol reduces magnesium absorption)
  • Take certain medications — PPIs (proton pump inhibitors) or diuretics

How much magnesium should I take?

The UK Reference Nutrient Intake (RNI) for magnesium is:

  • 300mg per day for men
  • 270mg per day for women

If you’re not hitting 400mg+ of magnesium daily from food (dark leafy greens, nuts, seeds, whole grains, legumes), supplementing makes sense.

Recommended supplementation dose: 200-400mg of magnesium bisglycinate per day, taken with food. Most people notice improvements in sleep quality within a week or two. For muscle cramps or recovery, the effect is often faster.

Note on timing:

Take magnesium bisglycinate in the evening 1-2 hours before bed if using it for sleep support. For general supplementation, any time with food works — split the dose (morning and evening) if taking 400mg+ daily.

Key takeaways: Magnesium supplementation in the UK

  • 10-15% of UK adults fall below adequate magnesium intake according to NDNS data
  • Magnesium bisglycinate has up to 90% absorption vs 4% for magnesium oxide
  • Bisglycinate is gentle on digestion — no laxative effect unlike citrate or oxide
  • Recommended dose: 200-400mg daily with food
  • Benefits appear within 1-2 weeks for most people (sleep, muscle function)
  • Look for third-party tested products (Informed Sport certification)

If you’re ready to get started with a form that actually works, we use magnesium bisglycinate in our Magnesium Bisglycinate product — Informed Sport certified, third-party tested, no fillers.

If you’ve read this far, you’re serious about getting this right.

Use code MAGREAD for 15% off Magnesium Bisglycinate — valid for 7 days from today

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HPH magnesium bisglycinate supplement facts Magnesium bisglycinate capsules for sleep and recovery Premium chelated magnesium bisglycinate UK

Frequently Asked Questions

What is the best form of magnesium to take in the UK?

Magnesium bisglycinate is the best form for daily supplementation. It has the highest absorption rate (up to 90%), is gentle on the digestive system, and doesn’t cause laxative effects. Avoid magnesium oxide (only 4% absorption) and citrate (causes digestive issues).

How long does it take for magnesium bisglycinate to work?

Most people notice improvements in sleep quality within 1-2 weeks of consistent supplementation. Effects on muscle cramps and recovery can appear within 3-7 days. Full tissue saturation takes 4-6 weeks of daily supplementation.

Can I take magnesium bisglycinate every day?

Yes. Magnesium bisglycinate is safe for long-term daily use at doses of 200-400mg. It’s well-tolerated with minimal side effects, unlike other forms. Take it with food for optimal absorption.

What’s the difference between magnesium glycinate and bisglycinate?

Magnesium bisglycinate has two glycine molecules bound to one magnesium ion (1:2 ratio), while glycinate has one (1:1 ratio). Bisglycinate is slightly more stable during digestion but both are highly absorbable and gentle. The terms are often used interchangeably.

Does magnesium bisglycinate cause diarrhea?

No. Unlike magnesium citrate and oxide, magnesium bisglycinate does not have a laxative effect. It’s chelated with glycine, which prevents the osmotic water-drawing effect that causes loose stools with other forms.

Should I take magnesium in the morning or at night?

For sleep support, take magnesium bisglycinate 1-2 hours before bed. For general supplementation, any time with food works. If taking 400mg+ daily, split the dose between morning and evening for better absorption.

What foods interact with magnesium absorption?

High-calcium meals can compete with magnesium for absorption. Space them out by 2-3 hours if possible. Magnesium bisglycinate is less affected by this interaction than other forms due to its chelated structure.

Are most people in the UK deficient in magnesium?

According to UK National Diet and Nutrition Survey data, 10-15% of UK adults fall below the Lower Reference Nutrient Intake (deficiency threshold). Many more consume less than the recommended 300mg (men) or 270mg (women) daily, putting them at risk of insufficiency.

Got a question? Reply to the email that was sent to you here, or contact us at info@humanhubltd.co.uk — we read every message.

Roan Heming
Functional Medicine Practitioner, Sports & Performance Nutritionist (Dip.IOPN), Strength Coach & Founder at Human Performance Hub

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Human Performance Hub Magnesium And Health
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Health Advantages of Magnesium: Sleep Enhancement and Blood Pressure Regulation

Dive into the impressive health perks of magnesium, an indispensable ally for improved sleep quality and effective blood pressure management. Commonly sourced from various foods, this crucial nutrient is conveniently accessible in supplement form. Our specially formulated magnesium powders at Human Performance Hub stand ready to fill any dietary gaps.

We pridefully introduce Magnesium Orotate, Magnesium Glycerophosphate, and TRAACS Magnesium Bisglycinate — supplements expertly crafted to enhance your sleep, regulate blood pressure, and mitigate anxiety and menopausal discomforts.

Magnesium: An Essential Nutrient for Whole-Body Health

Magnesium’s Crucial Functions Within the Body

Magnesium is at the heart of more than 300 essential biochemical processes. This mineral is essential for bone strength and maintaining healthy muscles and cardiac function. It efficiently converts what we consume into usable energy, is pivotal in protein synthesis, and orchestrates intricate communication across the brain and neurological systems. A paucity of magnesium can contribute to muscular dilemmas, heightened anxiety, and an elevated risk of cardiovascular diseases. Adequate magnesium levels are paramount for consistent nerve operations and maintaining a rhythmic heartbeat.

Advantages of Magnesium Supplements

While a well-rounded diet can provide sufficient magnesium, modern agricultural practices may impede the nutrient’s presence in our food sources. Our supplements, such as Magnesium Orotate and others, show their true value here. They are especially beneficial for individuals with dietary magnesium deficits from stress, vigorous activities, or conditions like menopause.

Regular supplement intake helps maintain a consistent level of magnesium, which has been shown to aid sleep improvement, blood pressure control, and mental well-being. Incorporating a magnesium supplement into your daily wellness regimen is a proactive step towards holistic health.

The Comprehensive Health Benefits of Magnesium

Magnesium as a Catalyst for Sleep Improvement

Magnesium is renowned for fostering restful sleep. It pacifies the nervous system while activating mechanisms conducive to relaxation. It modulates melatonin, the hormone responsible for your sleep-wake cycles, and interacts with neurotransmitters that modulate neural activity, thereby reducing stress and anxiety that can often interrupt sleep. Consumers frequently report an enhancement in sleep quality with regular magnesium supplementation. Our TRAACS Magnesium Bisglycinate, taken at bedtime, could be instrumental in achieving profound, restorative sleep.

The Role of Magnesium in Blood Pressure Regulation

Magnesium’s contribution to heart wellness is significant. Research demonstrates that magnesium can dilate blood vessels, effectively reducing elevated blood pressure — a critical factor for those managing hypertension or at risk of heart disease. Supplements containing magnesium are particularly effective in lowering blood pressure in individuals with identified deficiencies or diagnosed hypertension. Sustained magnesium consumption has been associated with long-term blood pressure stabilisation, contributing to overall heart health. As with any dietary supplement, consult a healthcare provider before starting a magnesium regimen, particularly if you have preexisting health conditions.

Magnesium’s Efficacy in Anxiety Reduction

Through its sedative effects on the nervous system, magnesium plays a key role in mitigating feelings of anxiety. It helps diminish stress-signalling hormones and bolsters the brain’s capacity to respond to stress. It may also balance mood-influencing neurotransmitters, thus facilitating a soothing effect. Magnesium is commonly recommended for anxiety relief. However, it is advisable to include magnesium as a component of a multifaceted approach to managing anxiety.

Selecting the Optimum Magnesium Supplement

Magnesium Orotate 100 mg for Fundamental Health Requirements

Choosing an appropriate magnesium supplement in terms of type and dosage is vital. We often suggest starting with Magnesium Orotate 100 mg for its superior bioavailability. Beneficial for cardiovascular robustness and enhancing athletic performance through its role in producing energy, it provides an excellent introductory dosage, which a healthcare professional can fine-tune.

Praise for Absorption: Magnesium Glycerophosphate 100 mg

Our magnesium glycerophosphate 100 mg is distinguished by its exceptional absorption capabilities. Coupled with glycerophosphate, it ensures optimal uptake, offering your body more of the mineral’s benefits even in smaller doses. Known for its gentle action on the digestive system, it’s an excellent choice for addressing muscle cramps and general fatigue.

The Bioavailability Conqueror: TRAACS Magnesium Bisglycinate

Enhanced bioavailability is the hallmark of our chelated TRAACS Magnesium Bisglycinate, resulting in superior absorption without gastrointestinal discomfort. This magnesium type stands out due to TRAACS—a patented system guaranteeing the body’s maximum magnesium uptake.

Buy Magnesium Tri Complex

Buy Magnesium Tri Complex

Personalised Benefits: Magnesium for Specific Health Conditions

Managing Menopause with Magnesium

For managing the symptoms of menopause, such as hot flashes and mood fluctuations, magnesium proves invaluable. It contributes to hormonal equilibrium and serves as a natural tranquilliser. Supporting critical areas such as bone and heart health, magnesium is especially important during the menopausal transition.

Identifying the Best Magnesium Supplement for Your Needs

Selecting the most suitable magnesium supplement is a decision best tailored to your unique health requirements and aspirations. A healthcare provider’s counsel is the optimal route for individualised recommendations. Human Performance Hub offers a spectrum of high-quality magnesium formulations to align with your wellness objectives. You can find insightful guidance on choosing magnesium supplements on our blogs and search function.

Your Trusted Resource for Magnesium: Human Performance Hub

Premium-Quality Magnesium Supplements You Can Depend On

Our commitment to delivering magnesium supplements of the highest calibre is unwavering, and each batch is stringently tested for purity and efficacy. You select a dependable source for premium-grade magnesium supplements by choosing Human Performance Hub.

Your Collaborative Ally for Enhanced Health

Human Performance Hub is a supplier and your collaborative ally in pursuing optimal health. Our well-versed team stands ready to guide you to the magnesium supplement that perfectly supports your health objectives. With our expert assistance, you can start your wellness journey. Our website is a treasure trove of knowledge on the importance of magnesium in sustaining peak health.

Explore our comprehensive magnesium supplement range and embrace a healthier lifestyle under the expert guidance of Human Performance Hub.

FAQs About Magnesium

  1. What are magnesium’s key health benefits? Magnesium contributes to various health benefits, including sleep enhancement, blood pressure regulation, muscle and cardiac function, energy production, nerve operations, and mood balance. It also plays a crucial role in mitigating symptoms of menopause and anxiety.

  2. How do magnesium supplements improve sleep quality? Magnesium has calming effects on the nervous system and aids in sleep induction by adjusting melatonin, the hormone responsible for regulating sleep-wake cycles. Moreover, it interacts with neurotransmitters that influence neural activity, helping to reduce stress and anxiety that can disrupt sleep.

  3. What is magnesium’s role in blood pressure control? Magnesium consumption has been linked to dilation of blood vessels, effectively lowering high blood pressure—critical for those living with hypertension or at risk for heart disease. Regular magnesium intake helps stabilise blood pressure over time, contributing to overall cardiovascular health.

  4. Which magnesium supplement should I choose?  Your choice depends on your unique health needs and goals. If you’re a beginner, Magnesium Orotate 100 mg can be an excellent starting point. Magnesium Glycerophosphate 100 mg is known for its optimal absorption capabilities, and TRAACS Magnesium Bisglycinate offers superior absorption without causing gastrointestinal discomfort.

  5. How does magnesium help with menopause? Magnesium can help control symptoms of menopause, such as hot flashes and mood swings, as it contributes to hormonal balance and serves as a natural tranquiliser. It’s also important for maintaining bone and heart health during menopause.

Validating Research and Resource Materials

Here are select resources and research studies for those interested in the scientific grounding of magnesium’s health advantages:

 

Further reading:

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Hph Qa Roan 5 Trips For Better Sleep
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Q&A By Roan: Improving Your Sleep!

This month, we look at some slumber strategies and health-supporting minerals to help you improve your sleep. You probably know how essential sleep is to your health and wellbeing.

As discussed in many articles, sleep is the first one out of the three things I look at to help get faster results with my clients in their health and performance.

Read more

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Human Performance Hub Magnesium Bisglycinate
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8 Magnesium Bisglycinate Benefits – Why You Should Supplement with Magnesium Bisglycinate

Research has shown that almost 50% of people have a magnesium deficiency, yet it is vital for more than 300 enzymatic reactions in the body. Plus, a magnesium deficiency can cause a number of health issues, including heart, kidney and bone health. In this article we explain some of the top magnesium bisglycinate benefits and how to properly supplement with magnesium.

So, what are magnesium bisglycinate benefits? The benefits of taking magnesium supplements include:

  • Maintaining bone health
  • Aiding digestion
  • Promoting cardiovascular health
  • Enhancing sleep and relaxation
  • Relieving chronic headaches
  • Supporting women’s health

Read on to learn more about magnesium bisglycinate and how supplements can benefit your health. We also advise on dosage and how to take magnesium supplements for maximum results.

What are Magnesium Bisglycinate Benefits?

Magnesium bisglycinate has been shown to have a variety of health benefits, including:

Maintains Bone Health

Magnesium partners with calcium in maintaining bone health. Many individuals supplement calcium without adequate magnesium, leading to ineffective support for bone health. Magnesium is also needed for the proper activity of vitamin D which is crucial for bone health.

Aids Digestion and Elimination

Individuals with low stomach acid or less-than-optimal digestion often lack adequate magnesium since absorption is compromised. Magnesium chelates help restore a healthy magnesium balance when digestion is inefficient and promotes a healthy elimination pattern.

Promotes Cardiovascular Health

Magnesium helps support muscle relaxation and function, which is vital to cardiovascular health since the heart is a muscular organ. Magnesium is also an essential cofactor in several enzymes that support healthy blood pressure.

Enhances Relaxation and Sleep

As magnesium helps muscles relax, it can enhance general relaxation, promote a sense of calm, and support normal sleep patterns.

Helps Metabolise Carbohydrates

Magnesium is critical for the biochemical reactions involved in converting carbohydrates and fats into energy. It may also contribute to the proper functioning of insulin receptors.

Supports Kidney Health

As magnesium balances calcium, it may support kidney health by reducing the risk of abnormal deposits in the kidneys.

Relieves Chronic Headaches 

Magnesium supplementation has long been known to reduce the frequency and severity of migraines and milder forms of headaches. Since as many as half of all migraine sufferers may be magnesium-deficient, researchers note that “oral magnesium is warranted in all migraine sufferers.”

Regarding migraine prophylaxis, adequate quantities of magnesium is critical for maintaining the electrolyte balance that contributes to the proper polarisation of neuronal membranes. Overlapping pathophysiologic mechanisms were noted between migraine and epilepsy; abnormalities in neuronal polarisation and excitability may contribute to migraine, as they are known in seizure disorders.

Contributes to Women’s Health 

Magnesium deficiency contributes to numerous health issues in women, such as dysmenorrhea, premenstrual syndrome, menstrual migraine, and post-menopausal symptoms. Research determined that supplemental magnesium helps prevent or relieve symptoms in these cases and may also positively impact eclampsia, pre-eclampsia and leg cramps during pregnancy.

What is Magnesium Bisglycinate?

Magnesium is an essential mineral that assists in over 300 biochemical reactions in the body. It is crucial for energy production, bone and muscle health, physical strength and mobility, neurological health, and metabolism.

As the second most abundant mineral inside cells, magnesium helps convert food (especially carbohydrates) to energy. Over 60% of the body’s magnesium is stored in the skeleton; the remaining portion is primarily housed in your muscles.

Magnesium bisglycinate is made when two separate glycine molecules occupy an active site on each magnesium molecule, leading to superior absorption because of increased solubility – this makes magnesium supplements easy to consume.

Sources of Magnesium

The primary sources of magnesium are food and supplements. Research suggests that ocean seawater also contains  high levels of magnesium, perhaps more than food. In this case, the body would absorb magnesium through the skin whilst, for example, swimming. This is particularly beneficial as some people have difficulties breaking down  and absorbing magnesium-rich foods in the gut and intestine.

The highest magnesium-rich foods include:

  • Dark leafy greens
  • Seeds and nuts
  • Beans, fish
  • Whole grains
  • Avocado
  • Bananas.

While you can get magnesium from food sources, most people do not get enough; minerals are not stored in the body, therefore, it’s incredibly important to consume an adequate amount every day, which is why including a magnesium supplement in your diet is vital to boost and maintain optimal levels of this essential mineral.

How Much Magnesium Bisglycinate Should I Take?

We recommend that magnesium bisglycinate be taken between your evening meal and going to bed. However, unlike many other supplements, it can be taken on an empty stomach if necessary. 

The recommended daily intake for men and women is:

  • Women – 2 capsules per day (~300mg)
  • Men – 4 capsules per day (~600mg)

Human Performance Hub’s Magnesium Bisglycinate contains highly absorbable magnesium, with each capsule providing 150 mg of elemental magnesium. This product should not cause any unfavourable gastrointestinal symptoms associated with magnesium supplementation due to the very stable chelate formed between two glycine molecules and each magnesium ion via a patented process.

 

BUY HPH MAGNESIUM BISGLYCINATE

 

Consultations

We’re always here to help. If you have any questions or would like advice on nutrition, supplements or training, please book in for a consultation.

Further Reading

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Inositol Benefits for Brain and Body – 5 Science-Backed Health Benefits

Inositol is one of the most important vitamins you may never have heard of! It is often promoted as a general health supplement for women due to its benefits for fertility and polycystic ovarian syndrome (PCOS), as well as for relieving symptoms of premenstrual syndrome (PMS) and anxiety. However, inositol benefits a wide array of conditions in both women and men, and has many other health-promoting effects.

In this article, I’ll talk about why inositol is so essential and how you can boost it in your body.

 

So, what are inositol benefits? Inositol is beneficial in balancing neurotransmitters, but has a wide range of other health benefits including:

 

  • Promotes quality sleep
  • Improves PMS and PCOS symptoms
  • Reduces anxiety
  • Reduces depression
  • Aids weight loss

 

Read on to learn more about the health benefits of supplementing with inositol, as well as when and how to take it.

What is Inositol?

Inositol is a vital nutrient produced naturally in the body and found in plants and animals. Inositol plays a part in many bodily processes. However, one of the primary reasons we use inositol here at Human Performance Hub is its vital role in balancing neurotransmitters.

Inositol and Neurotransmitters

Neurotransmitters relay messages between the billions of neurons or nerve cells in your brain and affect many aspects of your life, ranging from moods, productivity, stress management, memory and learning ability, sleep, food cravings, addictions, etc.

 

While all neurotransmitters are essential, the “big four” are:

 

 

All major neurotransmitters rely on inositol to relay the messages between your brain cells. Like your phone needs a signal to work, neurotransmitters can’t do their thing without inositol.

 

Unfortunately, modern living, with high-stress levels, inadequate sleep, and poor nutrition, can rapidly imbalance your neurotransmitters;  to be physically and mentally healthy, you need a good balance of neurotransmitters.

 

Inositol is an excellent balancer because it’s naturally a part of many brain chemical systems. As such, inositol can help a wide array of health conditions as well as boost good health. It is one of the first supplements I recommend to new clients.

 

5 Inositol Benefits Backed by Science

Here are five ways that inositol can improve your health and wellbeing.

1. Inositol Helps to Promote Quality Sleep

The great thing about inositol is that it works as an adaptogen – this means it promotes only what your body needs on an individual basis. For example, GABA, an inhibitory neurotransmitter, slows down brain activity and puts your body in a calmer and more relaxed state. Low GABA activity in your body is linked to insomnia and disrupted sleep. Meanwhile, serotonin is another brain chemical that affects how you sleep. If serotonin is low, it can disrupt sleep.

 

So if you’re low in GABA and serotonin and struggle with sleep, inositol can help bring your levels back up. Alternatively, if you struggle to get out of bed in the morning due to low dopamine levels, inositol can help bring this up instead.

 

Learn more about how neurotransmitters and brain chemicals affect how we sleep in our blogs, The Brain Chemicals that Boost Sleep and Recovery and The Science and Sensibilities of Sleep.

 

2. Inositol Helps to Improve PMS and PCOS Symptoms

Inositol helps diminish the mood swings, depression, and anxiety of premenstrual syndrome (PMS) and the more severe premenstrual dysphoric disorder (PMDD). Taking inositol supplements can also positively improve polycystic ovarian syndrome (PCOS) symptoms like menstrual irregularities, infertility, weight gain, high blood sugar, and unhealthy cholesterol and triglyceride levels. 

 

Furthermore, several studies found that daily doses of inositol reduced blood triglyceride levels, improved insulin function, lowered blood pressure, and promoted ovulation in women with polycystic PCOS(3, 4, 5, 6). It supports ovarian function so well that some nutritional supplements specifically designed to encourage fertility contain inositol.

 

Inositol also shows potential in boosting fertility for men. One study of 194 men showed that inositol supplementation improved sperm quality, sperm count, and fertility after three months. 

3. Inositol Helps Lessen Anxiety

Several mental health disorders such as anxiety, panic attacks, OCD, and depression are linked to lower levels of inositol in the brain (8, 9). Inositol affects neurotransmitters and low inositol levels may contribute to decreased serotonin activity in your brain,  impacting behaviour and mood. Research on inositol supplementation showed improved symptoms associated with conditions affecting serotonin and the brain.

In some instances, inositol was more effective than the most commonly prescribed medications. For example, one study found that people taking inositol had fewer panic attacks per week compared to those taking SSRI (selective serotonin reuptake inhibitor) anxiety medication. 

 

4. Inositol Helps Reduce Depression

Like anxiety, inositol has benefits for depression. That’s because inositol levels are lower than average in people with depression, however, inositol increases serotonin and creates SSRI effects, similar to antidepressant drugs like Prozac. In one study of 28 people with depression, high doses of inositol (12 g/day) improved mood and all symptoms after four weeks. 

 

These studies suggest that inositol can be as effective, if not more, when compared to SSRI antidepressant drugs for different conditions.

5. Inositol Helps Weight Loss

Inositol can encourage weight loss by improving how the body responds to insulin. Insulin is a critically important hormone for controlling blood sugar levels, and when your body has a problem responding to insulin, the resulting insulin resistance causes blood sugar fluctuations. This can lead to compulsive overeating and cravings for sugary foods in many people.

 

Inositol helps reduce insulin resistance by improving the body’s sensitivity to insulin. In one study, women supplemented with 4 grams of inositol per day showed improved insulin sensitivity. (14)

 

Recommended supplementation

It’s best if you build up your inositol levels steadily. I recommend taking 900mg – 3,6 grams every night for at least one month.

The product I prefer is our Myo-Inositol. Each cap serving has 900mg of inositol. Most people find this the most convenient and economical way to take Inositol.

Takeaway

Inositol has tremendous health benefits due to its many roles in the body. It can help with stress, anxiety, hormonal issues, PCOS, acne, trouble with focus and sugar cravings, and metabolic conditions such as diabetes, autoimmune disorders, neurodegenerative diseases and more. If you have any of these issues or want to help prevent them, you should add inositol to your health toolkit.

Human Performance Hub MYO Inositol

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Consultations

We’re always here to help. If you have any questions or would like advice about supplements, nutrition, or training, please book in for a consultation.

 

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Zinc and Magnesium: Essentials for stress busting, immunity boosting, and so much more

What are the Benefits of Magnesium and Zinc Supplements?

 

Most of us experience stress and anxiety at one time or another. Some of the biggest triggers are concerns about money, work, relationships, and the economy. But whatever the cause, stress can seriously affect your health with symptoms ranging from headaches, high blood pressure, and chest pain to heart palpitations, skin rashes, and loss of sleep.

 

But the good news is that zinc and magnesium can help minimise the adverse effects of stress in your life. Zinc and magnesium play a key role in your moods. And if that wasn’t enough, they are responsible for supporting over 300 functions in your body required for good health.

 

In this article, I’ll talk about the benefits of zinc and magnesium and what a deficiency in these minerals means for your health. I’ll also cover recommended levels, tips for improving absorption, and supplementation.

 

So, what are the benefits of Magnesium and Zinc supplements? The benefits of magnesium and zinc are plenty. These supplements are essential for growth, development, strength, sleep, mood, brain function and more. We get small amounts of zinc and magnesium in the food we consume, but often need to supplement this to really receive the benefits.

 

Read on to learn more about zinc and magnesium supplementation and how it benefits your body.

Zinc Supplement Benefits

Zinc is an essential trace mineral your body needs every day to stay healthy. It’s called a ‘trace’ mineral because you only need a small amount to reap the health benefits.

Why Do You Need Zinc Supplements?

Zinc appears in cells throughout your body and plays a vital role in numerous functions, including immune function, growth and development, brain health, mood and sleep, eye and skin health, and testosterone production.

 

Not getting enough zinc can lead to serious side effects, severely impairing the immune system function and other health problems.

 

Here’s why…

 

Growth & development Zinc plays a key role in the production of androgens – IGF 1 growth hormone. If you don’t have enough zinc, your muscles can’t grow, and you’ll have low energy and poor recovery.
Essential for absorbing nutrients If you’re deficient in zinc, it’s more than likely you’re also deficient in other nutrients. That’s because zinc is a great organiser—it is synergistic for the absorption of all nutrients.
Manage insulin If you’re deficient in zinc, your body will have a hard time storing glycogen, inducing anabolism, and your carbs will keep building fat stores.
Regulate dopamine production If you don’t have enough zinc, your brain cannot function properly. You’ll have a lower attention span, more mood swings, and little drive in the gym.

 

Signs of Zinc Deficiency

Common signs of zinc deficiency may include:

 

  • Low energy
  • Anxiety and depression
  • Acne
  • Diarrhoea
  • Impaired wound healing, including eye and skin sores
  • Hair loss
  • Learning problems
  • Low libido and impotence
  • Decreased lean body mass

 

While true zinc deficiency is rare in the western world, mild zinc deficiency is relatively common. This is particularly true in the very young and elderly, women who are breastfeeding or pregnant, people with certain digestive problems and diseases (such as Crohn’s disease), and those on vegetarian or vegan diets.

 

But how do you get more zinc in your diet? 

Sources of Zinc

The only way to get the zinc your body needs is through food and supplementation

 

The foods that contain the highest amount of zinc include:

 

  • Certain types of seafood, such as oysters
  • Red meat
  • Poultry
  • Nuts and seeds
  • Legumes
  • Unsweetened chocolate (cacao)

Magnesium Supplement Benefits

Like zinc, magnesium is an essential trace mineral. It’s also one of the most important minerals for optimal health and performance.

Why Do You Need Magnesium Supplements?

Here are just a few reasons why consuming magnesium supplements can benefit your body and your performance.

 

Vital for every organ in the body This includes the heart, muscles, kidneys and bones. It’s crucial for optimal training and everyday progress as it’s necessary for more than 300 essential metabolic functions.
Calms nerves and anxiety Magnesium supplements have a calming effect on the nervous system. It’s the raw material for serotonin, the neurotransmitter that aids relaxation and well-being.
Deeper sleep Magnesium is an indirect raw material for the hormone melatonin, which brings you into the deep sleep phase. Too little magnesium = no deep sleep. More magnesium = deeper sleep.
Improves brain function Magnesium is essential for excellent mental performance. Supplementation with magnesium has increased brain function and improved learning and memory.
Increases testosterone levels Magnesium is needed for energy metabolism as well as physical activity, and recent research shows that intake increases testosterone levels. I personally use 5 different forms of magnesium, depending on the condition and the target.
Synthesises protein and builds strength Magnesium supplements support protein synthesis, as it allows a corresponding enzyme function in the body. In addition, research shows that supplementing magnesium with strength training can make you stronger.
Reduces inflammation Inflammation is not only an obstacle to recovery after hard workouts but is also associated with cardiovascular disease, Alzheimer’s, arthritis and diabetes.
Stronger bones You need calcium for strong bones but also sufficient magnesium and vitamin D to absorb the calcium effectively

Magnesium leads to cellular enzyme activity, which first allows the body to convert vitamin D into its active form . It then helps with the mineral intake into the bone structure. Magnesium allows for the release of the hormone calcitonin, which helps to preserve the bone structure and feeds calcium from the bloodstream and soft tissue back into the bones.
Optimised blood lipids and blood pressure Magnesium deficiency has an effect on lipid metabolism and increases blood pressure. This can negatively affect arterial health and ultimately lead to arteriosclerosis. Research shows that supplementation of magnesium significantly reduces the likelihood of exercise-induced chest pain.
Affects mood Magnesium is the raw material for serotonin, the neurotransmitter for relaxation and well-being. Serotonin deficiency is directly related to mood swings, depression and well-being. More magnesium = More serotonin = You feel better.

 

But, to receive these benefits, the right form of magnesium supplement is crucial. Each magnesium form has other functions and is preferentially absorbed by other tissue. For example, magnesium citrate is ideal after exercise but does not have a relaxing, sleep-inducing effect. Magnesium bisglycinate is the most efficient solution to make it easier to fall asleep at night.

Signs of Magnesium Deficiency

Common signs of magnesium deficiency include:

 

  • Muscle cramps and twitches
  • Nausea and vomiting
  • Loss of appetite
  • Headaches and migraines
  • Fatigue
  • Insomnia
  • Anxiety, depression, or restlessness

Sources of Magnesium

Like zinc, food and supplements are the main sources of magnesium. The highest magnesium-rich foods include:

 

  • Dark leafy greens
  • Seeds
  • Beans
  • Whole grains
  • Nuts
  • Dark chocolate
  • Yoghurt
  • Bananas
  • Avocados

How Much Zinc and Magnesium Supplements Do You Need?

Zinc and magnesium are vitally important nutrients that play an indispensable role in your body. You need the right amount of these minerals to function properly. These are the current daily intakes for zinc and magnesium recommended by the National Institutes of Health:

 

  • Zinc: Adults 11 mg for men and 9 mg for women (19+ years old)
  • Magnesium: 400 mg for men, 310 mg for women (19-30 years old), 420 mg for men and 320 mg for women (he31+ years old)

 

It’s important to note that the recommended daily allowances for zinc and magnesium put forth by the National Institutes of Health are the bare minimum to prevent true deficiency. However, the amounts are inadequate for optimal health, particularly when you consider the amount of stress we battle today.

 

 Also, some people may have issues that reduce absorption or health goals that increase the need for these minerals. But it’s not always easy to detect low zinc and magnesium levels. That’s because some of the more common symptoms are not unique. Yet, low intake of these minerals is common and linked to several conditions.

 

While you can absorb zinc and magnesium from dietary sources, many people do not get enough. It’s also important to remember that these minerals are not stored in the body, so you need to have an adequate amount daily.

 

That’s why adding zinc and magnesium supplements to your daily regimen is important to boost and maintain your levels.

Zinc and Magnesium Supplements at Human Performance Hub

Here at Human Performance Hub, we’re passionate about the benefits of proper supplementation. We only endorse and recommend the highest quality supplements from the world’s leading suppliers of dietary supplements.

 

We stock a range of zinc and magnesium supplements with different formulations and multivitamins containing these essential minerals.

 

We’re always here to help to give advice on choosing the best one for you. Please book a consultation if you want to find out more and look at your zinc and magnesium levels.

 

BOOK A CONSULTATION

 

Zinc Supplements at HPH

Zinc supplements support a healthy immune function, fight free radicals to prevent infections and cancer, help maintain hormone levels and assist the body in absorbing other nutrients. Boosting zinc levels is also important for athletes who lose zinc through sweating during exercise.

 

Human Performance Hub Zinc Complex

This is a powerful antioxidant in the formulation of zinc chelates with other nutrients like vitamins B6 and taurine to provide superior absorption and results. Made from non-GMO ingredients.

PURCHASE

 

Magnesium Supplements at HPH

Magnesium supplements help promote optimal magnesium levels in the body that are required for 300+ biochemical reactions. Human Performance Hub offers various types of magnesium, each with related benefits in cognitive, neurological, and cardiovascular functions.

 

Magnesium Bisglycinate UK Vegetarian Capsules (240)

Perfect if you are looking to improve your sleep and recovery. Magnesium is great because of its ability to calm the nervous system and muscular systems. Calming these is important to set you up for a good night’s sleep.

PURCHASE

 

Human Performance Hub Magnesium L-Threonate

Human Performance Hub Magnesium L-Threonate uses the unique, patented, chelated mineral Magtein™ containing magnesium chelated to threonic acid (magnesium L-threonate). Its ability to get through the blood-brain barrier to transport magnesium ions to brain cells may support cognitive abilities and decrease common age-related memory decline. Made with non-GMO ingredients.

PURCHASE

 

Magnesium Tri-Complex 150g Powder HPH

Magnesium Tri-Complex is a unique blend of three highly absorbable forms of magnesium. One serving provides 300 mg of elemental magnesium in an easy-to-mix powder.

This product contains three forms of magnesium that may support energy production, heart health, blood vessel function, and healthy blood glucose metabolism.* It is naturally sweetened with monk fruit and contains no stevia or artificial sweeteners.

PURCHASE

 

Thank you for being part of our journey – stay tuned for more updates!

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Why Magnesium is important for optimal health and performance

Here at Human Performance Hub, we are big believers in magnesium supplementation benefits. Magnesium is one of the most important minerals for optimal health and performance; here are some of the reasons why:

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Featured Supplement: Methyl Komplex

Methylation is a chemical reaction that occurs in every cell in your body on every single day of your life. From a chemical perspective, Methylation is adding methyl groups to a molecule.

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