• Magnesium is a mineral the body needs to be healthy.
• Magnesium has many health benefits, including lowering blood pressure and supporting sleep quality. It can also help prevent constipation and regulate blood sugar.
• You can get magnesium from many foods and supplements.

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Magnesium is the MVP of minerals. Since it’s found in every single cell in your body, it’s safe to say you can’t live without it. This mighty mineral has many, many health benefits, such as regulating blood sugar, supporting your mood and serving as a sleep aid.[ref URL="https://www.hsph.harvard.edu/nutritionsource/magnesium/"]

You can include many magnesium-rich foods, such as leafy green vegetables, nuts, seeds and whole grains. Although magnesium is available in foods and is a trendy supplement, many people still don’t get enough. Keep reading to learn about magnesium benefits and how to add this essential mineral to your diet.

What Is Magnesium?

Magnesium gives your brain and body a helping hand. That’s why it’s called a helper molecule, a cofactor. In this role, it assists in more than 300 enzyme systems in the body.[ref URL="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/"]

Some of the biochemical reactions it’s involved in include:

• Energy production
• Regulating nerve and muscle function
• Building proteins
• Supporting the immune system
• Blood glucose control
• Blood pressure regulation
• Gene maintenance

Magnesium is present in many foods and is available in supplements. Yet, most people do not meet the recommended daily allowance (RDA).

The recommended daily allowance is as follows:

• 400-420 milligrams for men
• 310-320 milligrams for women

However, research has found that more than half of Americans don’t get the recommended daily amount of magnesium.[ref URL=" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163803/ "]

Magnesium Benefits

Magnesium benefits the body in myriad ways. For example, it:

Helps regulate blood sugar

One of magnesium’s many jobs is to regulate blood sugar. In turn, this helps improve insulin resistance.[ref URL="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356710/ "] Insulin resistance is detrimental to your health because it can lead to excessive sugar in the blood.

Elevated blood glucose levels over long periods can result in pre-diabetes and type 2 diabetes.[ref URL="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7478262/"]

According to research, people with type 2 diabetes have lower levels of magnesium in their blood. A meta-analysis of 25 studies found that magnesium supplements may reduce fasting blood sugar levels. They can also improve insulin sensitivity in those with diabetes.[ref URL="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8619199/"]

May combat depression

Consider magnesium for keeping the blues away. If you’re not getting enough magnesium, this can lead to an increased risk of depression.

Magnesium may help combat both anxiety and depression[ref URL="https://health.clevelandclinic.org/magnesium-for-anxiety "] It does this by regulating the nervous system and supporting brain function. In a 2017 study, 112 participants with depression took 248 milligrams of magnesium chloride daily. They did this for six weeks. At the end of the study, the group who took magnesium supplements experienced significant improvements in their mood. This was versus the placebo group.[ref URL="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5487054/"]

Magnesium decreases the neurotransmitters that make you feel anxious. It also stimulates the feel-good neurotransmitters instead. Gamma-aminobutyric acid (GABA) is one of them.[ref URL="https://www.ncbi.nlm.nih.gov/books/NBK507254"] It’s known for helping you zen out. Since magnesium plays a role in muscle and nerve function, it may also help with muscle tension. This is a common symptom of anxiety.

May improve sleep quality

If you’re going to improve your sleep, melatonin isn’t the only supplement that can help. Magnesium has been found to help you fall asleep and promote sleep quality.

Magnesium has also been found to help treat sleep disorders, such as restless leg syndrome.[ref URL="https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-022-03814-8 "] As its name suggests, this condition creates a strong urge to move your legs when lying down. Magnesium may help these muscles and nerves relax.[ref URL="https://pubmed.ncbi.nlm.nih.gov/31678660/"]

Wondering which magnesium is best for sleep and anxiety? Research suggests that magnesium glycinate and magnesium L-threonate help the most. If you’re taking magnesium for sleep, taking it 30 minutes before bedtime is recommended.

Best Ways to Consume Magnesium

The best way to consume magnesium is through food, and there’s no shortage of options.

Try these foods to get your magnesium fix:[ref URL="https://health.clevelandclinic.org/foods-that-are-high-in-magnesium "][ref URL="https://doh.wa.gov/community-and-environment/food/fish/health-benefits"]

Green leafy vegetables: spinach, kale, Swiss chard, collard greens

Legumes: lentils, beans, chickpeas, black-eyed peas

Nuts: almonds, cashews, Brazil nuts, walnuts

Seeds: pumpkin seeds, flaxseed, chia seeds

Whole grains: wheat, oats, quinoa, barley

Seafood: salmon, mackerel, halibut, squid

Soy products: soybeans, soymilk, tofu, tempeh

Dairy: low-fat yogurt, low-fat milk

Supplements are an option if you’re not getting enough magnesium through nutrient-dense foods. We offer several magnesium supplements. They include:

Magnesium: Live your most healthful life with our magnesium supplement. Each capsule contains 320 milligrams of magnesium citrate. This is one of the most absorbable forms of magnesium. Health benefits include support for your muscles and bones, nervous system and stress.

Dark Chocolate Energy Collagen Protein: Magnesium and collagen team up in this collagen powder. It also comes in vanilla bean. The blend features a mix of ginseng, cordyceps mushroom, magnesium and MCT oil. Together, they deliver energy without caffeine. (Learn more about natural energy supplements that add pep to your step.)

When is the best time to take magnesium? You can take magnesium at any time of day, preferably with a meal. The timing matters less than whether you take it consistently. Getting into a habit does the body wonders.

Magnesium is an essential mineral that helps with more than 300 processes in the body. Its benefits include supporting anxiety and depression, better-quality sleep, and blood sugar regulation.

Eating a variety of nutrient-dense items gets you one step closer to feeling your best. It also helps prevent magnesium deficiency. Magnesium supplements are also helpful. Consult your doctor before trying any new supplements.

Wondering how to improve your gut health?

When it comes to your gut, probiotics get a lot of praise. Probiotics (often called “good” bacteria) promote a healthy balance of bacteria in the gut. But what are prebiotics? These unsung heroes also play an essential role. Prebiotics are a food source for healthy bacteria.^[1]

It may help to think of them as the Batman and Robin of gut health. They work together to restore peace and harmony in the digestive system. Keep reading to learn about prebiotics vs. probiotics. We’ll explore their differences and the important roles they share.

What Are Probiotics?

We must first understand the gut microbiome to answer the question, “What are probiotics?”. This environment is also known as the gut flora.

The gut microbiome contains all the bacteria in your gastrointestinal tract. There are more than 1,000 different types of bacteria. Some are “good” bacteria and some are “bad” bacteria.^[2]

A healthy gut microbiome is essential for good health. It supports various bodily functions, such as providing a top-notch immune system and a boosted mood. An unbalanced gut microbiome is known as gut dysbiosis. It’s a state you want to avoid, as it raises the risk for weight gain, type 2 diabetes and high cholesterol.^[3]

Probiotics are live bacteria and yeasts (microorganisms) like the good bacteria already in your gut. They are often called “good,” “friendly,” or “beneficial” bacteria because they act as peacekeepers to maintain harmony.

Many of these live microorganisms are in fermented foods. Probiotic foods include yogurt, kombucha, kefir, sauerkraut and pickles.^[4] Probiotics are popular gut health supplements. The best probiotics for gut health are available in pill, powder or liquid form. There are different strains of probiotic bacteria. Lactobacillus and Bifidobacterium are the most common.

H2: What Are Prebiotics?

Prebiotics are carbs (mostly fiber) that the body can’t digest. They act as food for your gut’s good bacteria (microorganisms).

These bacteria produce short-chain fatty acids (SCFAs), which help retain a strong gut lining to keep out harmful invaders, such as bacteria and viruses.

A strong gut lining protects against digestive issues, reduces inflammation and may help prevent colon cancer.^[5]

Here are some foods that pack a prebiotic punch:

• Garlic
• Leeks
• Asparagus
• Jerusalem artichokes
• Avocado
• Bananas
• Barley
• Legumes
• Dandelion greens
• Oats

If you struggle to eat these foods, try a prebiotic supplement. Feed your gut with the very best: Bulletproof InnerFuel Prebiotic. This plant-based supplement may help keep you regular, ease gas and bloating, and support your immune system. Scoop the science-backed ingredients into your favorite drink, like Prebiotic Bulletproof Coffee.

Similarities and Differences Between Prebiotics and Probiotics

Similarities

Prebiotics and probiotics are like two peas in a pod. They help maintain a healthy gut by fostering a balanced microbiome. Research indicates that probiotics and prebiotics may also help improve digestive conditions, such as irritable bowel syndrome (IBS).

A meta-analysis of 59 studies found that probiotic supplements reduced the symptoms of IBS. These included abdominal pain, bloating and the frequency of bowel movements. A single strain of probiotics and a shorter treatment duration (less than eight weeks) were most effective.^[6]

Prebiotics are also promising. Research has found that some can help increase Bifidobacterium. This healthy gut bacterium may help ease abdominal pain from IBS. However, we need more research on both supplements.^[7]

Differences

When looking at prebiotics vs. probiotics, the main difference is in their roles. Probiotics are bacteria, while prebiotics are non-digestible fiber.

Despite their differences, they work well together.

How They Work Together

Combining prebiotics and probiotics is a process sometimes called microbiome therapy.^[8]

Prebiotics fuel good bacteria and help them multiply. This prevents harmful bacteria from outnumbering the good bacteria.

They are also a dynamic duo in synbiotics. Synbiotics refers to food ingredients that contain both prebiotics and probiotics.^[9] Synbiotics are available in supplements and foods. Synbiotic foods include dairy, yogurt and kefir. You can also combine certain gut health foods to apply synbiotics, such as yogurt (probiotics) and bananas (prebiotics).

The best supplements for gut health incorporate both probiotics and prebiotics. At Bulletproof, we take that concept seriously with our Express 3-in-1 Probiotic. It contains prebiotics, probiotics and postbiotics. What are postbiotics, you ask? These are the byproducts of probiotics when they eat prebiotics. Combining probiotics, prebiotics and postbiotics delivers the ultimate gut health protection.

Collagen also supports good gut health by strengthening and repairing the gut lining. Take advantage of these benefits with Gut Health Collagen Protein.

Prebiotics and probiotics sound similar, but they play different roles in supporting gut health. Prebiotics are a type of fiber that the human body can’t digest. However, probiotics can. They produce SCFAs that support the gut lining. Probiotics replenish good bacteria in the gut to help maintain a healthy balance. Eating balanced amounts of probiotics and prebiotics helps restore harmony in the gut. This, in turn, can improve your whole-body health.