supplement Archives - usatoday24

There are people obsessed with magnesium as a supplement when the best way is to put it directly into your diet

April 8, 2026 by usatoday24

We live in the era of biological optimization, where The strange thing without a doubt is not taking dietary supplements from the supermarket such as magnesium, collagen, calcium, various vitamins… Magnesium in particular is sold as an almost magical way of sleep betterreduce anxiety and recover muscle. But the truth is that we are forgetting the most important thing: We have all this in food. The reminder. With so many food supplements (which often do not come cheap), sometimes we forget that we have these nutrients in the supermarket in different presentations. This is something in which Doctor Federica AmatiChief Nutritionist at ZOE Science & Nutrition, has put its finger on the sore spot of the supplement industry: For the vast majority of the population, there are plenty of pills and no food. Why magnesium matters. There is an obsession with taking this mineral, and the reality is that it makes sense because its functions are critical for our body to function correctly. Its fundamental role in many metabolic reactions of the body makes it essential for human survival, since without magnesium we would literally be extinct. And it is no wonder, because beyond being used to prevent cramps, it has important functions in energy production, DNA synthesis, metabolic control such as glucose levels, and also structural function by allowing bone to develop. Given its importance, the consumer logic seems simple: “If it’s so important, the more you take, the better”. But this is where science has to put the brakes on because a large amount does not always equal better performance. The best foods. One of the positions that we can have on the table right now is that magnesium supplements (and even others) are not necessary, unless it is known that there is a deficit. All this because it has a big problem: they are isolated. The problem with supplements is that they are isolated. NIH Office of Dietary Supplements (ODS) emphasizes that the food matrix It is irreplaceable. When you get magnesium from an almond or spinach, you’re not just ingesting the mineral, you’re getting fiber, phytochemicals, and other micronutrients that work together and that no pill can fully replicate. The daily doses. The official recommendations today indicate that the minimum levels of magnesium They are not unattainablesince for adult men between 400 and 420 mg per day are needed, while for women between 310 to 320 mg per day is sufficient. Low figures mean that they cannot be easily achieved with food by adjusting the shopping list without going to the pharmacy. Where can it be found. If the goal is to reach 400 mg daily, the strategy is not to look for supplemented foods, but to go back to the basics. In this case, science points because the food where we have the greatest amount of magnesium are seeds and nuts, where we find almonds, cashews and especially pumpkin and chia seeds. But in addition, it should also be noted that green leafy vegetables such as spinach or chard have chlorophyll in their composition, which also acts as a highly coveted magnesium reserve. All this without forgetting legumes and whole grains. Who needs supplements. Logically, they have a site, but it is by no means a universal recommendation for everyone who may have their requirements met with the diet. According to the ODS, there are different groups of people who may require this supplementation (under medical supervision). These are the following: Gastrointestinal disease such as celiac disease where nutrient absorption is compromised. Type 2 diabetes, since its pathophysiology causes a decrease in magnesium. Chronic alcohol consumption. Elderly people where absorption is naturally decreased. In these specific cases, the evidence indicates that supplementation can help improve parameters such as sleep quality or anxiety, but because they have an absorption problem. A previous visit to the doctor. Before starting supplementation of any type, it is best to go to your primary care doctor to verify in a blood test the nutritional deficiencies that you want to counteract. And our body does not store these minerals, meaning that anything taken in excess has no effect whatsoever. In Xataka | Magnesium, creatine, collagen: we are taking supplements above what science believes is useful In Xataka | Which dietary supplements really work and which don’t, in a great graph A version of this article was published in January 2026.

Magnesium has become the trendy sleep supplement. This is what science really says

March 26, 2026 by usatoday24

It is undeniable that magnesium has reached a great fame among many people who see the need to take it absolutely every day as just another medication that their doctor has prescribed. And it is no wonder, since the great list of benefits that have been sold in recent months about magnesium invites anyone to take it because it supposedly improves everything. Although some of these benefits are really dubious, such as limprovement in sleep quality. The evidence. Right now science try to find the relationship that can justify that magnesium has an important role in our quality of sleep. In this case, observational studies suggest that good levels of this mineral are equivalent to better sleep, but clinical trials suggest that the benefits are barely noticeable. Especially when we talk about patients who have started magnesium supplementation. There are examples. A key systematic review of 2023 put the cards on the table after analyzing different studies, pointing out that people who themselves maintain a good level of magnesium snore less, suffer less daytime sleepiness and have a better sleep duration. The problem comes when controlled trials of supplementing magnesium to people who have sleep problems do not show a consistently good result. But they go further, seeing that the benefits depend mainly on two factors: Take high doses of magnesium with a daily intake of 500 mg. Previous status of the patient, since it works better if the patient previously had a magnesium deficiency proven by a blood test. Where is it most noticeable? Here a 2012 study with elderly people suffering from primary insomnia who took 500 mg of magnesium for eight weeks demonstrated a tangible change, as it not only improved sleep hours, but also increased efficiency. The physiological changes shown were an increase in melatonin, a reduction in serum cortisol, which is the stress hormone, and a reduction in latency, as it was confirmed that magnesium reduces the time it takes for an older person to fall asleep. There are many formulas. The interest in magnesium has led different companies to begin creating different presentations that improve its absorption. In this way, recent trials between 2024 and 2026 have evaluated doses of 1 gram daily (for periods of 3 to 6 weeks) in young and middle-aged adults. To measure the effect, here the researchers used rings like the Oura Ring to achieve a significant increase in deep sleep phases, and also a notable improvement in general efficiency. The small print. Given all this, we can conclude that, if you do not have a magnesium deficiency in your blood, supplementing it does not make any sense to improve sleep quality. This reminds us how important it is to follow medical advice and request an analysis to determine possible treatment and look for the reasons for poor quality sleep. This way, if you have a sleep deficit, you don’t have to go out and buy magnesium at the supermarket because someone has said on TikTok that its effect on our quality of sleep is almost miraculous. Images | Natali Hordiiuk Isabella Fischer In Xataka | There are people obsessed with consuming magnesium as a supplement when the best way is to put it in your diet

Magnesium has become the star supplement for constipation. Science is clear about how it works

March 17, 2026 by usatoday24

Constipation is undoubtedly one of those silent problems that many people carry inside with a lot of suffering due to the symptoms it generates, such as abdominal distention. And in search of different remedies to be able to go to the bathroom regularly, magnesium It has positioned itself as one of the star supplements, whether in the form of pills, powders or even mineral waters. And here the question is clear: does it really work? The engine of the intestine. We know that magnesium acts in our digestive system fundamentally as an osmotic laxative. This means that, by not being completely absorbed in the intestine, it attracts water from the walls into the intestinal lumen. And in the end, this extra hydration softens the stool and increases its volume, which in turn stimulates colon movements that facilitate evacuation. Something very similar to what happens when you consume fiber. The use of magnesium. The most compelling evidence about its proper functioning comes from Japan, where magnesium oxide is a historically used first-line treatment for this problem. Here the science wanted to put it to the test in a group of adult patients with functional chronic constipation, and the results showed that magnesium oxide not only significantly improved stool frequency, but also stool shape and colonic transit time. The most revealing data is the overall response rate, since 70.6% of those treated with magnesium oxide saw their periods of constipation reduced compared to 25% of the control group. But beyond this, patients reported an improvement in their quality of life, demonstrating that magnesium goes beyond simple punctual symptomatic relief. Natural prevention. It is not always necessary to resort to supplementation in pills, since intake through food also plays a fundamental preventive role. Analysis of the NHANES database in American adults reveals a clear correlation: increased consumption in the diet Magnesium is associated with a lower prevalence of being constipated, which is an effect that is very marked in men. This is also adds the power of mineralized waters rich in magnesium and sulfate that have been seen to have a real therapeutic impact. The data suggests that a dose of 20 mmol per day is sufficient to increase the number of bowel movements and improve the consistency of the stool from the second week of consumption, making these waters a very important dietary tool that should always be present in cases of constipation. The pediatric dilemma. In the case of children, everything changes, and it forces us to be very careful because what may be good for an adult does not have to be transferred to the little ones. And, although science suggests that at a physiological level, frequency and consistency are improved and abdominal pain is reduced, it has an important problem: taste. Here studies suggest that a good part of children can reject magnesium oxide orally. Likewise, in the pediatric field it is always better to avoid supplementation and consult a specialist in order to receive the best possible treatment and under strict control by doctors. Your fine print. Magnesium is a priori natural, but this is not synonymous with ‘harmless’. The B side of magnesium supplementation lies in the possibility of having an excess of magnesium in the blood in cases where it is thought that the more, the better. An excess of magnesium in the blood due to self-medication can directly affect the kidneys, which are ultimately responsible for filtering and excreting this excess, so those people who already have an underlying kidney problem should be very careful about overdoing it with this ‘natural’ remedy. In Xataka | There are people obsessed with consuming magnesium as a supplement when the best way is to put it in your diet

There are people obsessed with consuming magnesium as a supplement when the best way is to put it in your diet

January 24, 2026 by usatoday24

We live in the era of biological optimization, where The strange thing without a doubt is not taking dietary supplements from the supermarket such as magnesium, collagen, calcium, various vitamins… Magnesium in particular is sold as an almost magical way of sleep betterreduce anxiety and recover muscle. But the truth is that we are forgetting the most important thing: We have all this in food. The reminder. With so many food supplements (which often do not come cheap), sometimes we forget that we have these nutrients in the supermarket in different presentations. This is something in which Doctor Federica AmatiChief Nutritionist at ZOE Science & Nutrition, has put its finger on the sore spot of the supplement industry: For the vast majority of the population, there are plenty of pills and no food. Why magnesium matters. There is an obsession with taking this mineral, and the reality is that it makes sense because its functions are critical for our body to function correctly. Its fundamental role in many metabolic reactions of the body makes it essential for human survival, since without magnesium we would literally be extinct. And it is no wonder, because beyond being used to prevent cramps, it has important functions in energy production, DNA synthesis, metabolic control such as glucose levels, and also structural function by allowing bone to develop. Given its importance, the consumer logic seems simple: “If it’s so important, the more you take, the better”. But this is where science has to put the brakes on because a large amount does not always equal better performance. The best foods. One of the positions that we can have on the table right now is that magnesium supplements (and even others) are not necessary, unless it is known that there is a deficit. All this because it has a big problem: they are isolated. The problem with supplements is that they are isolated. NIH Office of Dietary Supplements (ODS) emphasizes that the food matrix It is irreplaceable. When you get magnesium from an almond or spinach, you’re not just ingesting the mineral, you’re getting fiber, phytochemicals, and other micronutrients that work together and that no pill can fully replicate. The daily doses. The official recommendations today indicate that the minimum levels of magnesium They are not unattainablesince for adult men between 400 and 420 mg per day are needed, while for women between 310 to 320 mg per day is sufficient. Low figures mean that they cannot be easily achieved with food by adjusting the shopping list without going to the pharmacy. Where can it be found. If the goal is to reach 400 mg daily, the strategy is not to look for supplemented foods, but to go back to the basics. In this case, science points because the food where we have the greatest amount of magnesium are seeds and nuts, where we find almonds, cashews and especially pumpkin and chia seeds. But in addition, it should also be noted that green leafy vegetables such as spinach or chard have chlorophyll in their composition, which also acts as a highly coveted magnesium reserve. All this without forgetting legumes and whole grains. Who needs supplements. Logically, they have a site, but it is by no means a universal recommendation for everyone who may have their requirements met with the diet. According to the ODS, there are different groups of people who may require this supplementation (under medical supervision). These are the following: Gastrointestinal disease such as celiac disease where nutrient absorption is compromised. Type 2 diabetes, since its pathophysiology causes a decrease in magnesium. Chronic alcohol consumption. Elderly people where absorption is naturally decreased. In these specific cases, the evidence indicates that supplementation can help improve parameters such as sleep quality or anxiety, but because they have an absorption problem. A previous visit to the doctor. Before starting supplementation of any type, it is best to go to your primary care doctor to verify in a blood test the nutritional deficiencies that you want to counteract. And our body does not store these minerals, meaning that anything taken in excess has no effect whatsoever. In Xataka | Which dietary supplements really work and which don’t, in a great graph

Solving the big doubt about the most effective supplement to sleep better: magnesium or melatotine

July 24, 2025 by usatoday24

Melatonin is perhaps in the most popular supplement for people with mild or occasional problems to reconcile sleep. But it is not the only one. In recent years, magnesium has become another well -known alternative, a Nutritional supplement to which we also attribute the ability to lend a hand when we have a hard time. Choosing between one and the other is not simple, There is no higher alternative To the other. Both supplements have demonstrated some capacity to facilitate sleep but the way they do differs completely. This implies that each of these supplements can be more useful in certain contexts, while the other could help us in different situations. Understanding the differences between them can help us choose in a better informed way between one alternative. The Melatonin sometimes receives the nickname of “sleep hormone.” As its name suggests, it plays a central function in our Circadian rhythmthat is, our sleep cycle. This compound is synthesized by our own body in the pineal gland and is released at night, when our senses begin to perceive the disappearance of daylight. Its function is to transmit the message that the time has come to sleep. Melatonin supplements have the objective of making this hormone transmit their sleep message to the brain even when our body does not consider that it is time to synthesize it by itself. Despite his growing popularitywe may not have heard about magnesium as sleep -related nutrient. This element is central to the biochemical processes developed by hundreds of enzymes in our body. Among these processes is the synthesization of melatonin. This would be a way in which magnesium could help us fall asleep, but perhaps it is not the main one. According to Experts explain Medical newsthis element plays a key role in tasks such as muscle relaxation. Exercise against calcium (which we use in contraction), blocking its action channels and thus helping our muscles relax. In addition, magnesium is also linked to other neutraltansmiores, such as Aminobutiric gamma acid (GABA). In this context, magnesium regulates the signs of this neurotransmitter, which again translates into “calm and relaxation.” The usefulness of magnesium as it helps when sleeping It has been observed by Some studiesbut it should be noted that there are still many doubts about their real ability to achieve this goal: some experts warn of the existing limitations in scientific literature. This was pointed out for example a systematic review of literature and meta -analysis published in 2021 In the magazine BMC Complementary Medicine and Therapies. Different ways, different uses Melatonin stands out in contexts in which our cycle of vigil and sleep is disrupted. An example is the Jet lag that we suffer when changing abruptly from spindle. Adjusting our sleep cycle to a new schedule can be difficult, depending on the magnitude of change and personal circumstances. The supplements can offer us the melatonin we need to sleep at night until our body can end up adjusting to change. Magnesium, meanwhile, stands out for its help to muscle and psychological relaxation. This can help improve sleep quality and reduce the impact of anxiety About our sleep cycles. What if I combine them? Combining supplements can be an option in certain cases. According to Some experts suggestmelatonin has an advantage when helping us with “adjustments” in the short term in sleep; while magnesium has a broader range of benefits. Many of the clinical trials that have investigated the effect of magnesium on our dream have been based on trials on which a combination of substances. Combination that generally included not only magnesium but also melatonin. This strengthens the idea that this combination has the ability to help us with our sleep problems, at the same time that is also one of the reasons that skeptical experts of the use of magnesium as a supplement use. After all, if we have only proven that it works in conjunction with other compounds, we have no forceful evidence of its solo use. The side effects of melatonin and magnesium supplements are mild, but like any drug, it is convenient to meet them when deciding on a treatment. Among the possible adverse effects more common from melatonin They meet the headache, dizziness, nausea and diurnal drowsiness; But there have also been cases of vivid or nightmare dreams, short -term depression, irritability, constipation or diarrhea, among others. The side effects of magnesium are also usually mild, although also Their contraindications should be considered. The adverse effects of this supplement usually appear when consumed in high doses and usually have a gastrointestinal character, including diarrhea, nausea or vomiting. In Xataka | I put myself in the hands of some “sleep headphones” in the hope of reconciling sleep. It has come out regular Image | Vladislav Musekov / Beelith USA

In the Holy Trinidad Crossfitera, a supplement makes its way to elbows next to creatine and protein: Ashwagandha

June 22, 2025 by usatoday24

Get an increase in muscle mass is complicated and, contrary to what we can think, much of the “training” is not done in the gym: we do it In CamOh In the kitchen. A good diet that Cover our needs When training is vital, and when the food does not arrive, supplements come into play. And inside the gym, especially in Activities such as CrossFitthe holy grail of supplementation is the one composed of proteins, creatine and an unpronounceable compound. The Ashwagandha. Cocktail. If there are two supplements studied and backed by scientific evidence, those are the Powder proteins and creatine. Proteins are one of the three basic macronutrients and, although, Sometimeswe can consume more proteins than we need, it is also being observed a lack of them in certain people for disease or diet reasons. To create muscleproteins are essential and we look for it in milkshakes and Even in coffee. Supplementation with milk whey or plant compounds such as soy or peas It favors muscle gain and muscle repair. On the other hand, creatine is a supplement that focuses on increasing muscle phosphocreatine deposits, allowing faster regeneration of the energy molecule that is used in intense and short -term activities, such as weightlifting. Evidence. The taking of both supplements in athletes is recommended, almost essential in cases such as those of people with vegan diets (Because there are proteins of plant originbut creatine is found in meats and fish), but still, and As with caffeine, they are surrounded by myths. There are those who think they are like Anabolizing steroidsthat damage the kidneys, which causes the hair to fall and that, if we train, take them and gain muscle mass, we have made “trap”. The truth is that the two supplements, especially creatine, are widely Backed for scientific evidence. Over the years they have been put under the magnifying glass in numerous investigations, without find Myths They have penetrated many people. In fact, thanks to these investigations, every time They discover more creatine benefits, such as its Neuroprotective effects on the brain. Ashwagandha. Within the sports scene, there are not so many doubts about the effectiveness of these supplements (provided we carry a Good dieta proper rest and a Correct trainingof course), but in recent years there is another name that is gaining weight, placing with creatine and protein shakes such as the ‘trinity’ of supplementation. We talk about Ashwagandha, another supplement that is gaining popularity in the world of fitness due to a very interesting potential: reduce general stress, improve physical performance and also recovery. Inter alia benefits how can it be Improvement in sex quality. But … what is this? SOMNIFERA WITHANIA. As protein and creatine, Ashwagandha does not come out of nowhere, and it really is something that has a long journey. It is an adaptogen, which is still a substance of plant origin that helps the body to balance. Its use comes from traditional medicine and is a plant known as SOMNIFERA WITHANIA That, as we say, it is gaining popularity outside that world of traditional medicine thanks to the studies that are supporting its benefits when training. Among its effects, it has observed which reduces cortisol, or stress hormone. This favors Recovery and has positive effects on sleep quality, so it affects that important moment in which muscle regeneration occurs. Has anti -inflammatory effects and have also studied Its effects on muscle strength and physical resistance, also observing improvements in cognitive function, male fertility and improvements in glucose control and blood pressure. Synergy. This interest in adaptogens responds to the search for more natural solutions for stress in a society in which it has become a first -order problembut it is also sneaking into the gym, with several important brands of sports supplementation offering their products. Currently, I know indicates That the benefits are consumed at intervals of six to eight weeks in doses of about 600 mg daily, but it is also indicated that long -term studies and more types of populations are required to confirm both benefits and to rule out adverse effects. In the end, Ashwagandha is not a supplement as studied as protein powders or creatine, but these incipient analyzes are positive, accumulating favorable evidence. And, precisely, among the three supplements we have a cocktail that works in protein synthesis, adaptation and muscle recovery. And, of course Influencers of the fitness world They are also creating content on the benefits of Ashwagandha, helps more people interested in use. At least, on this occasion, science seems to be supporting those recommendations, and something important is that (especially in the case of powdered protein), they are supplements, not substitutes and the essential thing is to carry a balanced diet. Images | Cliff In Xataka | The keys to put this course (and not leave it within a month like every September)

Log In

Sign In

Forgot password?

Your password reset link appears to be invalid or expired.

Log in

Privacy Policy

Add to Collection

No Collections