Magnesium Supplementation Improves Sleep in Adults and Children

Several new studies show that magnesium supplementation helps improve sleep.

In the first study in adults over age 51 it was found that 320 mg of magnesium1 could lower inflammation (C reactive protein) along with helping to improve sleep.  In a second study of children ages 5-12 with attention deficit disorders it was found that a supplement containing only 80 mgs of magnesium2 was able to improve focus and was especially helpful in correcting sleep problems in these children.

It is known that magnesium helps reduce inflammation in the brain, which in turn should help your brain sleep better.  These two studies lend documentation to the frequently observed benefit of magnesium; assisting with sleep reducing the general feeling of inflammatory wear and tear.


Byron Richards, CCN

Branch Chain Amino Acids Promote Lower Body Weight

Branch chain amino acids, which are very high in whey protein, not only help maintain muscle but also assists in maintaining a better body weight. A new study of 4429 men and women ages 40–59 found that the lower their intake of dietary branch chain amino acids1 the more likely they were to be overweight.

The branch chain amino acids are leucine, isoleucine, and valine. Leucine has been the subject of a great deal of attention in recent times as it is found to improve healthy insulin signaling. I explained this in detail back in December of 2008 in my article, How Protein Helps Weight Loss.

This new study adds to evidence from a large human sample on the importance of branch chain amino acids assisting with in weight management.  As an extra benefit, it also boosts muscle building when you exercise.


Byron Richards, CCN

DHA Supplementation Improves Cholesterol Quality

Overweight individuals typically have problems with excess fat blobs (triglycerides) and elevated cholesterol.  A new study shows that DHA1 lowers triglycerides and improves the quality of both LDL and HDL.

This study is interesting in part because no attempt was made to help the participants lose weight.  In the overweight condition, excess triglycerides cause leptin resistance as well as gumming up LDL and HDL cholesterol, reducing their functional quality, creating a higher risk for heart disease progression.  This study demonstrated that DHA could change the health of HDL and LDL to a higher quality even in the presence of being overweight.

I should point out,  the process of weight loss improves the quality of many issues relating to heart disease.  Clearly, the benefits of DHA in terms of helping weight loss and cardiovascular benefits, will be greater if weight loss occurs at the same time it is being taken.  This study shows, it is even protective for the person who is stuck in a weight rut.


Byron Richards, CCN

Why Exercise-Induced Asthma is Linked to Obesity

A new study has demonstrated for the first time that as your body mass rises your risk for exercise-induced asthma1 rises.  Seventy-one percent of obese people have exercise-induced asthma. This is important because it demonstrates that weight gain progressively chokes off normal oxygenation of your body and proper oxygenation of your body is a core fundamental principle of health. (more…)

Fiber Helps Lower Cholesterol and Boosts Weight Loss

A new 12-week study compared taking psyllium fiber1 (55 grams of fiber per day) to a healthy diet (31 grams of fiber per day) as well as to a healthy diet plus psyllium fiber (59 grams of fiber per day), with a control group (20 grams of fiber per day).  The research showed that boosting fiber intake beyond the level found in a healthy diet offered a significant improvement, with the best improvement seen by adding fiber to a healthy diet. (more…)

Melatonin and Alpha Lipoic Acid Important for Cardiovascular Health

A recently published study investigated the cardio-protective role of the antioxidants melatonin and alpha lipoic acid. Melatonin is a hormone secreted from the pineal gland that regulates the sleep-wake cycle, as well as provides significant antioxidant activity. Alpha lipoic acid is a potent antioxidant that is unique as it is both water and fat-soluble, allowing it to function in all areas of the body. (more…)

Homocysteine Related to Plasma Vitamin C Levels

In a recently published study, researchers investigated the role of antioxidant vitamins in lowering homocysteine. Homocysteine is a sulfur containing amino acid, and reduced levels of homocysteine are associated with cardiovascular health. Previous research has shown that vitamin B6, vitamin B12 and folic acid support the maintenance of healthy homocysteine levels. (more…)

Omega-3 Fatty Acids Support Gum Health

According to a new study, the omega-3 fatty acids docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid may play an important role in gum health. The Centers for Disease Control and Prevention report that most American adults show some signs or symptoms of poor oral health. Symptoms that suggest poor oral health include bleeding or redness of the gums, discomfort, tooth decay or loss of teeth. (more…)