Magnesium Citrate Weight Loss

hey guys, sean nalewanyj here of bodytransformationtruth.com,and in this video i’m going to be outlining my top 3 recommended sleep supplements whenit comes to improving overall sleep quality, and also decreasing the amount of time thatit takes you to fall asleep each night. so getting a proper sleep each night is obviouslyvery important. it's going to help you to keep your mood and energy levels balanced,it's going to improve concentration and motivation,

Magnesium Citrate Weight Loss, it will optimize hormone levels, improve insulinsensitivity and also maximize your strength and your performance at the gym during yourworkouts, just to name a few benefits. now before i go any further, i should first ofall mention that supplementation should not be viewed as a quick-fix here, and you’lldefinitely want to make sure that you've developed

effective sleep habits first before you consideradding additional supplementation into the mix. there are many different strategies thatyou can use to naturally improve your sleep quality each night, but here are just a fewof the main ones that i want to quickly mention before i dive into the actual sleep supplementsthat i recommend. so number 1, try to maintain a consistent sleeping schedule by going tobed and waking up at the same time every day. number 2, ensure that your room is as darkas possible and that it is set at a cool temperature. number 3, eliminate electronic light (so thisincludes television, laptops, phones etcetera) around 30 minutes before going to bed as theelectronic light here will disrupt hormone levels that induce sleep. number 4, neutralizenoise by either ensuring that your room is

as quiet as possible, or by droning out backgroundnoises by using a white-noise generator such as a fan or an air conditioner. and number5, the obvious one, make sure to avoid caffeine or stimulants within 8 hours of going to bed.okay, assuming that you have those points taken care of and you're still looking forsome additional assistance in order to improve your sleep, here are the 3 supplements thati would recommend. so sleep supplement number 1 is magnesium. people who work out intenselyon a consistent basis tend to have lower levels of magnesium because it is drained from thebody through sweating. not only are low levels of magnesium associated with decreased testosteronelevels, but it can also negatively impact your overall sleep quality as well. so ifyou do have a magnesium deficiency that has

been brought on by consistent hard training,supplementation can help to restore balanced levels in the body and help you get a deeper,more restful sleep as a result. go with 200-400 millgrams of magnesium per day taken witha meal either in the form of magnesium citrate, magnesium gluconate or magnesium dylgycinate.do keep in mind here that magnesium doesn't have any immediate, acute effects on sleep,and its benefits are going to be seen after consistent daily supplementation over thecourse of about a week or two. and so for that reason, you can take your magnesium supplementat any time of the day that you prefer, because taking it before bed is not going to makeyou feel drowsy or help you fall asleep faster. sleep supplement number 2 is lavender oil.lavender oil helps you fall asleep faster

by calming your mind and reducing anxiety,which helps to slow your heart rate, decrease blood pressure and put your body into a morerelaxed state. studies have also shown that lavender oil also has positive effects onoverall sleep quality as well. the recommended dosage for lavender oil is 80 millgrams takenabout half an hour before bed. and sleep supplement number 3 is melatonin. melatonin is a hormonethat helps to regulate your body’s circadian rhythm. levels of melatonin increase whenit gets dark, and this allows you to fall asleep more easily. melatonin production canbe naturally increased by avoiding electronic light late at night and by sleeping in a darkroom like i previously mentioned, but if you do find that it still takes you a long timeto fall asleep despite this, additional supplementation

with melatonin might be beneficial for you.effective melatonin dosing is going to vary from person to person, and it’s always bestto start out on the lower end and gradually build up until you find the right dosage foryourself. so the standard recommend dose here is 1-3 milligrams of melatonin taken 30 minutesbefore bed, and i would suggest starting off at just 1mg to assess the effects first. fromthere, just gradually increase the dose if necessary in increments of half a millgramuntil you find the lowest dose that you require in order to see benefits. also keep in mindthat the long term health effects of melatonin supplementation are not known, so at the momentmy suggestion is to either use it only on nights when getting a proper sleep is of particularimportance to you, or by just using it for

a set period in order to get your sleep cycleback on track, or by cycling on and off of it every few weeks. so, just to recap the3 supplements we covered along with their dosages. the first was magnesium at 200-400mgtaken any time of day. the second was lavender oil. 80mg taken half an hour before bed. andthe last one was melatonin. 1-3mg also half an hour before bed. in combination with propersleeping habits, these are my top recommended supplements that will help you get a morerestful sleep, which will then positively carry over to your muscle building or yourfat loss program and also carry over to your overall life in general. so thanks for watchingthis video. i hope you found the information useful here today. if you did enjoy the video,as always, please make sure to hit the like

button, leave a comment and subscribe to stayup-to-date on future videos. also make sure to check out my complete step-by-step musclebuilding and fat loss programs over at bodytransformationtruth.com by clicking the icon at the top of the videoor using the link in the description box below. and make sure to check out my official blogover at seannal.com for all of my latest articles, tips and other updates. talk to you againsoon.

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