I work with a researcher at my coaching platform live., specifically ensuring that we a) Provide up-to-date and relevant information in our resources, and b) For accurate guidance with supplements, vitamins/minerals, or other natural substances members may be consuming. Here are my 3 most recommended supplements from a resource we recently put together which had particular emphasis on gut health: Magnesium | Best taken after dinner
Magnesium is a mineral which aids various enzymes in the body to carry out essential chemical reactions. It helps to build proteins, support strong, healthy bones, regulate blood pressure and blood sugar levels as well as support muscle and nerve function. Magnesium aids the process of digestion and can prevent constipation by relaxing the muscles of the gastrointestinal tract, enhancing gastric emptying. It can also relax the esophageal sphincter to prevent acid reflux. Magnesium also has a laxative effect and can help to relieve symptoms of constipation by drawing water into the intestines to aid bowel movements. According to Harvard University, the RDA for adults 19-51+ years is 400-420mg/day for men and 310-320mg/day for women. The UL for magnesium is 350mg/day and only applies to supplements as excessive amounts of magnesium from the diet is excreted through the urine. Supplementation exceeding the UL for magnesium may cause diarrhea, nausea and cramping.
L-glutathione “The master antioxidant” | Best taken before breakfast
Glutathione is a naturally occurring antioxidant which is able to regenerate itself, hence its title of the body’s master antioxidant. It aids in clearing out harmful free radicals from the body which can potentially lead to adverse health outcomes and chronic conditions. Glutathione is used by every cell in the body and helps to boost the effectiveness of other antioxidants, enhances the immune response and detoxifies the body from metabolic wastes, alcohol, drugs and carcinogens. To maximize the benefits of supplementing with glutathione, it is best taken in the form of L-glutathione. There is some controversy over the effectiveness of glutathione taken without N-Acetyl Cysteine (NAC), another antioxidant found to minimize oxidative damage. However, a 2015 randomized control trial published in the peer reviewed European Journal of Nutrition indicated daily oral supplementation of glutathione was effective in increasing body stores of the antioxidant. Research has noted it is best taken alongside nutrients such as B vitamins, selenium, magnesium and vitamin C as they can help aid in its absorption. According to the United States Food and Drug Administration safe and effective oral doses of L-glutathione can range significantly from 50-600mg/day depending on the individual.
L-glutamine | Best taken after breakfast and/or dinner
L-glutamine is an amino acid and is widely used to aid in healing leaky gut syndrome. This condition is characterized by an increased permeability of the intestinal epithelial, allowing more than just water and nutrients through. When the gut ‘leaks’ it allows potentially toxic molecules to enter which can cause a number of adverse effects including inflammation. L-glutamine can be taken to mitigate these potential adverse effects on the gut and help to maintain the integrity and function of the intestinal barrier. It helps with the absorption of other nutrients; making it great to take after a meal or alongside your wider supplement stack. Dosage can vary significantly depending on an individual's current health status. A 2008 review article published in the peer reviewed journal of Regulatory Toxicology and Pharmacology observed doses of 14g/day of L-glutamine to be both safe and effective among healthy adults.