Magnesium: Fact-Checking Fitness Supplements

In a live news report from our office, I, Ollie Cooper, put 12 different fitness supplements under the microscope, starting with magnesium. Our performance nutritionist Andrew Petts and personal trainer Arj Thiruchelvam joined me to debunk myths and provide insights on this popular supplement.

Many online marketing campaigns claim that a magnesium supplement can help improve sleep quality. However, our experts were divided on its effectiveness. Andrew rates the average supplement score of 6/10, citing a relatively low absorption rate for humans. On the other hand, personal trainer Arj is harsher with his rating, giving it just 3/10.

"Most people consume magnesium solely for muscle relaxant and sleep purposes; however, there's limited evidence to support its effectiveness in these areas," explained Arj. "I recommend absorbing magnesium from your daily meals instead of supplements."

In fact, women are more likely to suffer from magnesium deficiency than men, and supplementing can be beneficial, especially if symptoms persist.

So, what else works when it comes to sleep? Sleep expert Alison Cullen shares three tips that don't require spending a penny:

1. Get morning sunlight: Exposing your body to natural daylight in the morning helps regulate your circadian clock.
2. Eat wisely before bed: Avoid heavy meals close to bedtime and opt for light dinners with a good 3-hour gap until bedtime to minimize digestive discomfort.
3. Support gut health: Incorporate prebiotic-rich foods like onions, garlic, leeks, mushrooms, asparagus, cabbage, bananas, artichokes, oats into your diet to promote healthy sleep.

Additional insights:

• Limit booze: Consuming moderate amounts of alcohol can lower restorative sleep quality by 24%, while high consumption can affect it even more.
• Chill out: Taking a warm bath before bed assists the body's natural cooling process and regulates temperature, promoting healthier sleep.

As our experts conclude, there are simple yet effective ways to improve your sleep without relying on expensive supplements. Focus on incorporating natural magnesium sources into your diet, taking care of your gut health, and limiting excessive alcohol consumption.