The essential macromineral Magnesium (Magnesium Citrate), aids the body’s ability to fall asleep by relaxing the muscles and regulating the nervous system. Magnesium has numerous functions in the human body and is indispensable to our physiological functioning. It is a cofactor in many enzymes that regulate DNA, RNA and protein synthesis, muscle contraction, nerve transmission and heart muscle contractility. It is also a structural component of bone formation and the antioxidant glutathione and regulates blood glucose and blood pressure. Magnesium therefore, helps to allow for more glucose energy availability for muscle and brain, it regulates blood pressure and heart function, strengthens bones and balances levels of neurotransmitters to promote relaxation.
Zinc is an essential component to enzyme functioning, immune functioning, cellular metabolism, cell division, growth, protein, and DNA synthesis. It is also incredibly important for muscle strength and capacity and has antioxidative properties which make it particularly important for athletes in post-exercise recovery and overall general health.
Branched chain amino acids are essential amino acids that include leucine, isoleucine, and valine. Branched-chain amino acids may help to enhance fat loss. In fact, recent studies report that people consuming an average of 15 grams of BCAAs each day may have up to 30% lower risk of becoming overweight or having obesity. Further research shows that BCAA supplementation lowers brain tryptophan uptake and therefore perceived exhaustion, markers of muscle fatigue like ammonia and lactate, and enhances liberation of fatty acids for prolonged endurance exercise. These factors in combination, suggest improved exercise performance.
Glycine is a non-essential amino acid that acts as an inhibitory neurotransmitter that can help promote relaxation and sleep. It is a component of the protein creatine, which is used by the muscles for energy during short bursts of anaerobic activity, and is also shown to increase muscle size and power while reducing muscle wasting. It is also pivotal in collagen formation for the building and maintenance of skin, joints, bone, and muscle.
Glutamine is an amino acid that can enhance energy stores and the working capacity of contracting muscles. Some studies suggest that it boosts short-term weight loss by altering the composition of your gut microbiome, reducing inflammation, and improving insulin sensitivity. It also helps attenuate muscle exhaustion by detoxifying cells of fatigue-promoting metabolic byproducts. Glutamine is pivotal in the formation of glycogen, which is the main sugar storage molecule for cellular energy, and is also a gluconeogenic amino acid, meaning it helps to create more glucose when stores are depleted.
Lemon balm (Melissa officinalis)
Lemon balm is shown to reduce stress and promote sleep indirectly. It achieves this by preventing enzymatic destruction of the inhibitory neurotransmitter in the brain, GABA, which results in increased levels of relaxing GABA. It also has many antioxidative compounds including phenolics and flavonoids that scavenge potential cell damaging free radicals. This has both disease fighting potential and in post-workout recovery, as free radicals are increased due to the energetic demands of contracting muscles.
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NIH. (2020). Office of dietary supplements - Magnesium.
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Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017, August 28). Can magnesium enhance exercise performance?