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MAGNESIUM Magnesium is involved in hundreds of reactions in the body. One of the initial symptoms of a magnesium deficiency is fatigue; others include insomnia and irritability. Studies have also shown that magnesium helps to reduce symptoms of stress and promote a more restful sleep. Most people’s diets don’t supply the average recommended daily amounts of magnesium – 310-320 milligrams for women and 400-420 milligrams for men – so experts recommend a daily supplement. L-THEANINE L-theanine, an amino acid found in tea leaves, is known to boost levels of the neurotransmitter gamma-aminobutyric acid (GABA). GABA works in the brain to regulate mood and promote sleep and relaxation. A randomized, double-blind, placebo-controlled trial studying the effects of l-theanine on boys with attention deficit hyperactivity disorder (ADHD) found that supplementing with l-theanine safely improved sleep quality when compared to a placebo. The dosage used in the study was 400 milligrams per day. VITAMIN B12 If you have symptoms of weakness and fatigue, you could have a vitamin B12 deficiency. Our bodies need B12 to synthesize red blood cells and DNA and to carry out lots of other important functions. Like most vitamins, our bodies can’t make B12 so we depend on diet and supplements to get the recommended 2.4 micrograms per day. Food sources of B12 include meat, dairy and eggs, so vegans are at risk of a deficiency. B12 absorption can also be difficult for some people and becomes even harder as we age. A good multivitamin or B-complex vitamin should do the trick. CoQ10 Your body requires CoQ10 to generate energy. CoQ10 plays a big role in transferring electrons to generate cellular energy, known as ATP, the molecule that transfers chemical energy within cells for metabolism. Most ATP production, or cellular energy production, happens in your mitochondria, which typically produce about 95% of the energy needed for cellular growth, development and healthy metabolism.
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