Feeling exhausted at the start of the week? Magnesium and B vitamins can help
When we disrupt our circadian rhythm (sleep-wake rhythm) with irregular schedules, it negatively affects our overall health, but according to new research published in the journal "Voprosy Pitaniia", certain nutrients can help.
Unless you stick to a routine of going to bed and waking up at the same time every day (even on weekends), chances are you'll be experiencing "social jet lag" by Monday morning, he writes. mindbodygreen.com.
This social jet lag occurs when your weekend schedule differs significantly from your weekday schedule, leading to a disruption in your circadian rhythm. For this study, researchers wanted to know if certain vitamins, minerals and other nutrients affect the body's ability to "recover" when circadian rhythms and/or sleep are disrupted.
In their study, the researchers looked for connections between factors such as sleep, nutrients, circadian rhythms, and more.
Based on the findings, not only is it important to take care of your sleep hygiene and circadian rhythm, but certain nutrients can help. Namely, consuming adequate amounts of magnesium, vitamin B, polyunsaturated fatty acids from the omega-3 group (such as EPA and DHA), and probiotics can help your body cope more effectively with social jet lag.
As the study authors state in their research, these findings are particularly important for those prone to social jet lag, whether due to an irregular work schedule or lifestyle.
Along with a varied and nutritious diet, sleep hygiene, it is necessary to provide targeted supplementation with magnesium, folate, polyunsaturated fatty acids from the omega-3 family and probiotic products.
While we can all do our best to avoid social jet lag, sometimes it has to happen. And in that case, this research shows that providing adequate amounts of important nutrients, such as magnesium and probiotics, can help us maintain sleep hygiene.