The list of reasons why people miss out on a good night’s sleep is extensive.
According to the Institute of Medicine (US) Committee on Sleep Medicine and Research, as many as 70 million Americans have ongoing sleep problems that interfere with their daily functioning.¹
High-quality sleep is essential to wellness. If you aren’t getting the recommended 7 to 9 hours of sleep each night,² you’re setting yourself up for a host of physical and mental issues.
If you have problems falling asleep at night, a proper diet may help you achieve restful sleep.
Here Are Some of the Top Foods That Can Help Improve Your Sleep
Tryptophan-rich Foods
The human brain naturally produces a soothing neurotransmitter called serotonin, mostly from the amino acid tryptophan that's derived from dietary proteins. Serotonin plays many important roles in the brain’s biochemistry and is intimately involved in maintaining an upbeat mood, boosting self-confidence, sustaining the body’s 24-hour circadian rhythms, and facilitating sustained and deep sleep.
Very few foods contain premade serotonin, and once absorbed into the blood it can’t get across the blood-brain barrier. However, tryptophan from food proteins does get across this barrier, so it’s possible to support serotonin needs by eating foods that boost the brain’s tryptophan levels.
Magnesium is a mineral nutrient essential for over 300 enzymes and is fundamental to your health.³ Magnesium helps promote memory, positivity, and quality sleep.
Some leafy-green vegetables, whole grains, nuts and beans are good magnesium foods, but dietary intake has declined by at least 40% in the last 4 decades due to changes in food harvesting and processing, water purification, and overall dietary habits.
GABA-rich Foods
The neurotransmitter most associated with calming effects in the brain is GABA (technically, Gamma-AminoButyric Acid). Clinical research suggests taking GABA by mouth can help cope with stress, improve mood, and generally have calming effects.⁴ Also, GABA has mild relaxation properties that can support a balanced mood and restful sleep.
GABA is naturally found in many teas, such as black, green, and oolong teas. It also can be found in fermented foods including yogurt, kefir, and tempeh. Other foods that may contain GABA (or boost its production in the body) include fava, lentils, beans, nuts and seeds, fish, broccoli, spinach, and berries.
Steer Clear of These Sleep Stealing Foods
If you struggle with frequent changes in your mood and energy levels, it can be helpful to avoid certain foods and beverages that can trigger mood shifts or energy spikes that can prevent you from getting to sleep at night.
As with any changes in diet, it’s important to introduce new foods gradually to allow your body to adjust to a new routine and ensure that you don’t have any food allergies. You may be amazed at the abundance of energy and the lifted moods these healthful foods can provide.
Foods for Better Sleep
Remember, fuel your brain with these key foods to reduce stress, improve mood, and increase your chances of getting a great night’s sleep!
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our sleep products and our full list of supplements, please visit us at BrainMD.
These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Centers for Disease Control and Prevention (US). (2003). Report to Congress on Mild Traumatic Brain Injury in the United States: Steps to Prevent a Serious Public Health Problem. National Center for Injury Prevention and Control. https://www.ncbi.nlm.nih.gov/books/NBK19960/
2. Lozano, R., Fullman, N., Mumford, J. E., Knight, M., Barthelemy, C. M., Abbafati, C., ... & Murray, C. J. L. (2018). Measuring progress from 1990 to 2016 and projecting attainment to 2030 of the health-related Sustainable Development Goals for 195 countries and territories: A systematic analysis for the Global Burden of Disease Study 2016. The Lancet, 392(10159), 2091-2138. https://doi.org/10.1016/S0140-6736(18)32281-5
Dr. Parris Kidd, Ph.D., is a pioneering authority in nutritional medicine with a background in zoology and cellular biology from UC Berkeley. His work includes influential research on brain nutrients like PS and GPC, award-winning supplement formulations, and extensive publications. Formerly Chief Science Officer at leading supplement companies, Dr. Kidd is widely respected for his contributions to nutritional science and his commitment to integrity.
Meet the Author
Keith Rowe
Keith has been a member of the BrainMD team for the past 7 years. Serving as copywriter and editor, he has written 400 blogs and has been involved with the launch of 32 new supplements. He takes many BrainMD supplements daily and his favorite is Neuro-C Vitamin C due to its efficacy and energizing citrus flavor.
You’re exhausted.
You’ve tried melatonin. You’ve tried magnesium. You’ve even tried cutting off caffeine at 2 PM.
And still, you find yourself staring at the ceiling at 3 AM, wondering what it’s going to take to finally get a good night’s sleep.
You’re not alone.
Roughly one in three American adults reports not getting enough sleep on a regular basis.(1) And here’s the real kicker: most of those people aren’t dealing with the same problem. One person is stressed out and can’t wind down. Another is dealing with physical discomfort. Another is overwhelmed by racing thoughts.
And yet most sleep supplements treat all of them exactly the same.
That’s where BrainMD’s new line of sleep supplements comes in.
Designed by sleep medicine doctor and psychiatrist, Dr. Shane Creado, these three new melatonin-free formulas are built for real people with real sleep issues. They’re science-backed, targeted, and designed to meet your body where it is.*
In this blog, we’ll walk through each one, show you how they fit into the bigger BrainMD sleep ecosystem, and explain why personalized sleep support is the future of sleep upgrades.
And if you’re not sure which one to start with, that’s okay too. We’ll talk about how to find your best match—and why sometimes, it takes a little trial and error to get there.
Why One-Size-Fits-All Sleep Supplements Fall Short
Not all sleep problems are created equal.
Stress-related sleep issues don’t work the same way as physical discomfort-related sleep disruptions. Restlessness from mental hyperactivity is different from jet lag or night-shift circadian chaos.
And yet, most over-the-counter supplements treat all sleep problems with one blanket approach: melatonin.
Melatonin can be helpful for some people, but it isn’t a cure-all. And in certain populations—especially children, teens, and those taking certain medications—melatonin can be problematic. A 2023 review of melatonin safety raised concerns about its widespread use in young people, noting insufficient long-term data and potential hormonal impacts.(2)
That’s one reason BrainMD chose to go melatonin-free with its new line of sleep supplements.
But the real breakthrough isn’t just what they left out. It’s what they put in.
Each of the three new formulas is designed to address a specific type of sleep disturbance:
Deep Comfort Sleep targets extreme discomfort, gut-related issues, and promotes a healthy inflammatory response.*
Stress Relief Sleep helps lower cortisol and soothe the wired-tired brain.*
Quiet My Mind Sleep calms mental overactivity and supports focus-driven brains (think shift workers and frequent flyers).*
These formulas don’t try to knock you out. They try to help you restore balance—physiologically, neurologically, and emotionally.*
That’s what real sleep science is all about.
Three Sleep Formulas. One Groundbreaking Shift in How We Think About Rest.
Instead of offering one all-purpose pill to “knock you out,” BrainMD created three highly targeted, melatonin-free formulas—each one addressing a specific reason people can’t sleep.*
This isn’t marketing fluff. It’s real sleep science in action.
Sleep disruption isn’t just a matter of “I’m not tired.” It can be driven by physical discomfort, high levels of cortisol, or mental hyperactivity—and each of those issues has different root causes, biological pathways, and clinical support options.*
Here’s how the new sleep supplement line breaks down:
Deep Comfort Sleep
For sleep that’s sabotaged by physical discomfort or gut-related issues
What it targets:
Minor aches or body tension*
Occasional joint or body discomfort*
Gut-brain axis disruption(8)*
Fatigue that isn’t resolved with rest*
What it’s made for:
This formula is built for people who wake up tired, feel stiff or achy at night, or have gut imbalance.* It’s especially relevant for adults over 40 or anyone with autoimmune tendencies, joint stiffness, or digestive struggles.*
Why it works:
Boswellia(7), and other specific agents that help support a healthy inflammatory response(6) help attain and balanced, whole-body calm so your system can finally enter a true rest-and-repair state.*
Stress Relief Sleep
For wired brains, tight chests, and cortisol that won’t quit.*
What it targets:
High cortisol levels*
Sleep-onset anxiousness*
Mid-night wakeups tied to stress*
Emotional exhaustion*
What it’s made for:
This is the formula for people who can’t shut off their brain—or who wake up at 2 AM feeling like their fight-or-flight system is still in overdrive.* Think: grief, burnout, job loss, divorce, or just life.*
Why it works:
It supports your adrenal rhythm and helps reduce stress hormone output with ingredients like ashwagandha(9), phosphatidylserine(10), and calming adaptogens that have been shown to reduce nighttime cortisol and improve sleep onset latency.*
Quiet My Mind Sleep
For the racing-thought crowd—think overthinkers and night owls.*
What it targets:
Overactive thoughts*
Mental restlessness*
Shift work, frequent travel, or inconsistent sleep-wake cycles*
Seasonal sleep disruption*
What it’s made for:
If your brain doesn’t know how to “power down,” this is your formula.* It’s safe for adults and teens 14+, and it’s especially useful for people with hyperactive tendencies, neurodivergent patterns, or chaotic sleep schedules.*
Why it works:
This blend focuses on calming the nervous system with nutrients that promote GABA signaling(11) and serotonin balance—like magnesium, saffron(13), L-theanine(12), and lion’s mane.(14)* These help the brain slow down, reduce mental noise, and support deeper REM cycles.*
Each formula is clean, melatonin-free, and built to be part of a system, not a Band-Aid.* You won’t find mystery blends or pixie-dusted herbs here—just targeted, evidence-based ingredients with a clear purpose.*
Coming up next: how these products fit into the BrainMD sleep ecosystem, and why Dr. Shane Creado might just be your new favorite sleep whisperer.
Designed by a Doctor. Built for Real Life.
What sets these new sleep formulas apart isn’t just what’s in them—or what’s left out.
It’s who created them—and the clinical reality they were designed to serve.
Dr. Shane Creado isn’t your average supplement formulator. He’s a double board-certified sleep medicine doctor and psychiatrist who works with Olympic athletes, professional sports teams, and high-performing professionals who can’t afford to be groggy, foggy, or chemically sedated.
His book Peak Sleep Performance for Athletes has become a modern manual for optimizing rest as a tool for mental sharpness, emotional resilience, and physical regeneration.(15) And now, that same expertise is built into every capsule of this new line of high-quality sleep supplements.
"Sleep optimization is the last frontier in peak performance.” - Shane Creado, MD
But Dr. Creado’s approach isn’t just for athletes. It’s for anyone who’s sick of “sleep hygiene” tips that don’t work, tired of melatonin dependence, or stuck cycling through supplements that don’t address why they’re not sleeping in the first place.
These formulas were built to fill the gaps Dr. Creado saw time and again in his clinical practice:
People with physical discomfort, whose sleep never really restores them.*
People with feelings of anxiousness or trauma, who dread the moment their head hits the pillow.*
People with attention issues or stress-fueled busy brains that just…won’t…turn…off.*
And because these formulas are melatonin-free and NSF-certified, they’re appropriate for teens, athletes, and professionals with sensitive systems or drug testing requirements.*
They’re not meant to be addictive. They’re not meant to zonk you out.
They’re meant to reset your system, naturally.*
So… Which One Should I Try First? (And What If I Don’t Know?)
This is the question everyone asks. And the honest answer?
It depends.
Some people know exactly what’s keeping them up at night: a sore shoulder, a racing mind, a life falling apart. Others just know they’re tired of being tired. Either way, choosing the right sleep formula shouldn’t feel like guesswork—but it also doesn’t require perfection.
Here’s the reframe: Not having a single, perfect answer doesn’t mean this approach is vague or unscientific. It means it’s personalized.
In medicine, this is called biochemical individuality—and it’s why even MDs regularly adjust treatments based on how a person responds. It’s not trial-and-error. It’s trial and insight.
We see this all the time:
Some people respond better to ashwagandha than L-theanine*
Some sleep deeper on saffron than magnesium*
Some need nervous system support, while others need their physical discomfort dialed down first*
That’s not a flaw. That’s your body’s way of telling you what works.
Our Advice?
Start with the formula that matches your dominant sleep struggle—aches, stress, or mental overactivity.* Give it a solid two weeks.* If it doesn’t get you where you want to go, try layering in another or switching to a different one.*
Sleep is a system, not a switch that you can turn off and on like a light. And BrainMD’s sleep ecosystem is designed to support that system holistically.*
Also worth noting: some of these products pair beautifully with existing BrainMD formulas like Calm My Brain, NAC, Everyday Stress Relief, or Brain Curcumins. This isn’t a one-and-done approach. It’s a toolkit.
The BrainMD Sleep Lineup at a Glance
Still not sure which sleep formula is right for you?
This quick-reference chart breaks down all five of BrainMD’s core sleep and relaxation products—including the three new melatonin-free formulas, plus the two foundational classics Put Me To Sleep Naturally and Restful Sleep.
Whether your challenge is falling asleep, staying asleep, or shutting down a racing brain, this guide will help point you in the right direction.*
Each of these formulas stands on its own. But taken together, they form the foundation of BrainMD’s comprehensive, personalized sleep ecosystem—one that honors the fact that no two brains (or sleep problems) are alike.*
Pro Tip: If you’ve had mixed results with melatonin, focus on the melatonin-free options first.* They offer a completely different approach to sleep support—one that’s often more sustainable for long-term use.*
Final Thoughts: Sleep That Meets You Where You Are
Here’s the truth no one tells you: You’re not broken. You’re just mismatched.
Most people struggling with sleep don’t need another generic sleep aid. They need a protocol that actually understands what they’re going through—and meets them there.
That’s what BrainMD’s new sleep supplement line is about.
It’s not about knocking you out.
It’s about helping your body do what it already wants to do: rest and repair.*
Whether your challenge is stress, physical discomfort, or a mind that just won’t stop running, there’s now a formula built for that exact issue.* One that doesn’t rely on melatonin. One that’s backed by a doctor who’s seen it all.*
And one that plays well with your body—not against it.*
So, if you’ve been burned by sleep supplements in the past—or if you’ve never really found the right fit—this is your invitation to try again.
You deserve sleep that works for you.*
Let BrainMD help you find it.*
At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
*These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
Meet Dr. Shane Creado
Shane Creado, MD is a double board-certified sleep medicine doctor and psychiatrist who specializes in optimizing brain performance through better sleep. He’s worked with Olympic athletes, professional sports teams, and elite performers across the world—from the NBA to the PGA to the U.S. Olympic Committee.
Dr. Creado is the author of Peak Sleep Performance for Athletes and serves as the VP for the Americas for the International Society for Sports Psychiatry. He is also the creator of the Overcoming Insomnia course for Amen University and consults with Amen Clinics on clinical strategy and supplement formulation.
His mission: to deliver personalized, non-pharmacological sleep supplements that help real people feel and function better—without dependency, grogginess, or guesswork.
Learn more at shanecreado.com or follow @peaksleepperformance on Instagram.
References:
CDC. 1 in 3 adults don’t get enough sleep. https://sleepeducation.org/cdc-americans-sleep-deprived/
Videnovic A, Zee PC. Melatonin use in children: Safety concerns. https://pubmed.ncbi.nlm.nih.gov/37451058/
Xie L, et al. Sleep drives metabolite clearance from the adult brain. Science. 2013. https://pubmed.ncbi.nlm.nih.gov/24136970/
Hogenkamp, et al. Acute sleep deprivation increases portion size and affects food choice in young men, Psychoneuroendocrinology, 2013 https://pubmed.ncbi.nlm.nih.gov/23428257/
Abbasi B, et al. Magnesium supplementation in insomnia. J Res Med Sci. https://pubmed.ncbi.nlm.nih.gov/23853635/
Daily JW, et al. Efficacy of turmeric extracts and curcumin. J Med Food. 2016. https://pubmed.ncbi.nlm.nih.gov/27533649/
Ganpeng, et al. Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: systematic review and meta-analysis. BMC Complementary Medicine and Therapies, 2020 https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-020-02985-6
Mayer, et al. The gut-brain axis, Annual Review of Medicine, Vol 73, 2022. https://tinyurl.com/2b5n2wdy
Chandrasekhar K, et al. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults Indian J Psychol Med. https://pubmed.ncbi.nlm.nih.gov/23439798/
Starks, et al. The effects of phosphatidylserine on endocrine response…J Int Soc Sports Nutr July, 2008 https://tinyurl.com/hc8he4du
Arora, et al. GABAergic implications in anxiety and related disorders, Biochemical and Biophysical Research Communications, Sept 2024. https://tinyurl.com/5rk46hbt
Hidese, et al. Effects of L-theanine on Stress-Related Symptoms and Cognitive Functions in Healthy Adults Oct, 2019 https://tinyurl.com/2dnhcj3a
Lopresti AL, et al. Effects of saffron on sleep quality in healthy adults with self-reported poor sleep. https://pubmed.ncbi.nlm.nih.gov/32056539/
Lee KE, et al. Hericium erinaceus (Lions Mane) improves mood and sleep disorders…. Evid Based Complement Alternat Med, April 2019 https://pubmed.ncbi.nlm.nih.gov/31118969/
Creado SA. Peak Sleep Performance for Athletes. 2020. https://tinyurl.com/58prxh3k
When you hear the word electrolytes, you probably think of salty sports drinks and sweaty workouts.
Or you think of popular electrolyte “sports” formulas with famous brand names and roughly 35 grams of sugar per bottle.
No, thank you.
True hydration — the kind your brain and body really need — involves more than just replacing lost sodium. It demands a smarter approach to hydration overall, one that fuels energy, focus, muscle recovery, and overall performance.
That’s where Smart Electrolytes comes in.
BrainMD's Smart Electrolytes
Unlike conventional electrolyte products that overload your system with salt, sugar or both, Smart Electrolytes delivers a balanced blend of essential electrolytes — potassium and magnesium — paired with brain- and body-supportive nutrients like B vitamins and Vitamin C.*
It’s hydration, upgraded: designed not just to quench thirst, but to optimize the way you feel and function.*
Let’s dive into what we really mean by the concept of “smarter hydration” — and why it’s about so much more than salt and water.
Hydration Is About Way More Than Water
Water is fundamental to life — but it can’t do the job alone.
Your brain, made up of nearly 75% water, relies on electrolytes to function properly. Electrolytes like potassium and magnesium regulate fluid balance, support nerve transmission, and enable muscle contractions. Without them, simply drinking water won’t fully rehydrate you — let alone fuel your body’s (or your brain’s) performance.
And it’s not just about quenching thirst.
The legendary sports nutritionist pioneer of the 80’s and 90’s, Dr. Michael Colgan, warned decades ago that even a small drop in body water is enough to sabotage physical performance—and that is well before thirst even kicks in.
He was right. Research now shows that even mild dehydration—we’re talking as low as a 2% loss in body water—can tank your performance, cutting into your endurance, strength, and even mental focus—without any warning. (1,2).
Dehydration can lead to brain fog, fatigue, poor mood, and even headaches. Prolonged dehydration has even been linked to cognitive impairment and reduced physical performance (3). Staying properly hydrated, with the right balance of fluids and electrolytes, is key to keeping both mind and body operating at peak levels.
What Traditional Electrolyte Formulas Miss
Most traditional electrolyte drinks focus narrowly on replenishing sodium, potassium, calcium, magnesium, and chloride. But here’s the thing: While these minerals are indeed important, many formulas wind up overloading the system with salt, which can cause bloating and water retention. Or — sometimes “and” — they add large amounts of sugar, leading to energy crashes later.
If you doubt me, read the labels.
Even more critically, a lot of electrolyte product designers overlook the bigger picture, which is hydration.
Allow me to offer a mantra which we would all do well to keep in mind: Hydration is about more than water.
See, proper hydration isn’t just about replacing sweat loss — it’s about supporting cellular function, energy metabolism, and mental performance.
And that’s where Smart Electrolytes stands apart.
What Makes Smart Electrolytes Different
Smart Electrolytes redefines what hydration can do by combining key electrolytes with brain- and body-supportive nutrients:
Balanced Electrolytes: Provides potassium and magnesium in amounts that support nerve function, muscle health, and optimal hydration — without excessive sodium (4).*
Brain-Supportive Nutrients: Includes B6, B12, niacin (B3), and Vitamin C — nutrients critical for energy production, mental clarity, and immune support (5, 6).*
Clean Formula: Zero sugar, no artificial colors or sweeteners, and keto-friendly — ideal for health-conscious individuals.*
This smarter combination helps ensure rapid hydration while fueling your brain and body for better performance, all without the common downsides of traditional sports drinks.*
How Smart Electrolytes Support Brain and Body
Potassium and Magnesium: These essential electrolytes maintain fluid balance, regulate muscle contractions, and support nerve transmission (4).* Potassium helps prevent cramping and supports cardiovascular function, while magnesium plays a critical role in muscle relaxation and brain health.* Magnesium is also involved in over 300 enzymatic reactions, making it indispensable for overall metabolic health (7).*
B Vitamins: Niacin (B3), B6, and B12 are vital for converting food into usable energy.* They also support neurotransmitter synthesis, helping to promote mental clarity and reduce brain fog (6, 8).* B vitamins have even been shown to play a protective role against cognitive decline, making them essential for long-term brain health.*
Vitamin C: A powerful antioxidant, Vitamin C helps protect cells from oxidative stress, supports immune function, and may reduce inflammation — crucial benefits for anyone with an active lifestyle (9).* Additionally, Vitamin C contributes to collagen production, supporting joint and skin health, both of which are vital for athletes and active individuals.*
Together, these nutrients create a formula that addresses hydration at a deeper level, supporting the brain, body, and immune system — all without sugar crashes.*
So Why Are There Vitamins in an Electrolyte Formula?
At first glance, electrolytes and vitamins might seem like two different worlds — one focused on hydration, the other on general nutrition.
But here’s the connection: true hydration isn’t just about replacing water and minerals. It’s about optimizing the way your cells use that water.
B vitamins — like B3 (niacin), B6, and B12 — play a critical role in cellular energy production, supporting the mitochondria that power your cells.
Hydration and energy production are tightly linked; without adequate B vitamins, your cells can’t efficiently generate the energy needed for muscle contractions, nerve signaling, and recovery (6, 8).
Vitamin C, meanwhile, acts as a potent antioxidant, protecting cells from oxidative stress that can be elevated during physical exertion and dehydration (9). It also supports collagen production for healthy joints and skin — critical for athletes and active individuals.
In short: hydration isn’t just about replacing what you sweat out — it’s about ensuring your body can “use” the hydration effectively.
Adding targeted vitamins amplifies the benefits of electrolytes, helping to fuel performance, recovery, and resilience from the inside out.
Hydration, Upgraded: Smarter Ingredients for Smarter Performance
Research shows that properly formulated hydration products improve fluid retention, exercise capacity, and reduce fatigue (3, 10).
Adding magnesium into the mix has also been associated with reduced muscle cramping and enhanced athletic performance (7).
Meanwhile, B vitamins and magnesium have been linked to improved cognitive performance and reduced stress in healthy adults (8, 11).
Emerging studies even suggest that maintaining optimal hydration can positively impact mood and cognitive function, particularly under physical or environmental stress (10).
Simply put, hydration isn’t just about replacing what you lose — it’s about giving your body and brain what they need to perform at their best.
With Smart Electrolytes, you get:
Faster rehydration and better muscle recovery*
Sustained mental clarity and reduced brain fog*
Immune system support without sugar spikes*
Enhanced metabolic support and better cardiovascular health*
All with a clean, sugar-free formula.
When to Use Smart Electrolytes
During Exercise: Replenish lost electrolytes and support recovery after workouts.*
Daily Hydration: Combat everyday dehydration and support brain performance — perfect for busy professionals, students, and travelers.*
Keto & Low-Carb Lifestyles: Stay hydrated without compromising your dietary goals — Smart Electrolytes has zero sugar and no artificial additives.*
High-Stress Situations: Hydration isn’t just for athletes. Stress increases your body’s demand for magnesium and B vitamins.* Smart Electrolytes helps replenish these vital nutrients keeping you sharp, alert, and on your game.*
The Bottom Line: Hydrate Smarter, Feel Better
Smart Electrolytes isn’t just an electrolyte drink — it’s a smarter way to hydrate.* By combining essential electrolytes with brain-boosting nutrients, it offers a more complete approach to hydration, energy, and recovery.*
Say goodbye to sugar crashes, bloating, and brain fog.*
Say hello to smarter hydration — and a better, brighter you.*
At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about Smart Electrolytes and our full list of brain healthy supplements, please visit us at BrainMD.
*These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Cheuvront SN, Carter R III, Sawka MN. Fluid balance and endurance exercise performance. *Curr Sports Med Rep*. 2003;2(4):202–208. doi:10.1249/00149619-200308000-00006.
2. Colgan M. *Optimum Sports Nutrition: Your Competitive Edge*. Advanced Research Press; 1993.
3. Orrù S, Imperlini E, Nigro E, et al. Role of Functional Beverages on Sport Performance and Recovery. *Nutrients*. 2018;10(10):1470. doi:10.3390/nu10101470. PMID: 30308976; PMCID: PMC6213308.
4. Choi D, Cho J, Koo J, Kim T. Effects of Electrolyte Supplements on Body Water Homeostasis and Exercise Performance during Exhaustive Exercise. *Applied Sciences*. 2021;11(9093). https://doi.org/10.3390/app11199093.
5. Morris MS. The role of B vitamins in preventing and treating cognitive impairment and decline. *Adv Nutr*. 2012;3(6):801-812. doi:10.3945/an.112.002535. PMID: 23153734; PMCID: PMC3648704.
6. Noah L, Dye L, Bois De Fer B, et al. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomized controlled trial. *Stress Health*. 2021;37(5):1000-1009. doi:10.1002/smi.3051.
7. Moretti A. What is the role of magnesium for skeletal muscle cramps? A Cochrane Review summary with commentary. *J Musculoskelet Neuronal Interact*. 2021;21(1):1-3. PMID: 33657750; PMCID: PMC8020016.
8. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. *Nutrients*. 2016;8(2):68. doi:10.3390/nu8020068.
9. Carr AC, Maggini S. Vitamin C and Immune Function. *Nutrients*. 2017;9(11):1211. doi:10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.
10. Adams JD, Karpinski A. Hydration status influences mood and cognitive function. *Biol Sport*. 2022;39(4):1047-1055. doi:10.5114/biolsport.2022.109234.
11. Smith AD, Refsum H. Homocysteine, B vitamins, and cognitive impairment. Annu Rev Nutr. 2016;36:211-239. doi:10.1146/annurev-nutr-071715-050947. PMID: 27296501.
Most people think of magnesium as a calming mineral – and, in fact, it has calming effects which may counter stress, support sleep, and boost mood. But this hard-working mineral does so much more.
Critical to more than 300 biochemical reactions in the body, magnesium is needed to make protein, ensure healthy muscle and nerve function, maintain healthy blood sugar levels, and regulate blood pressure.
We need magnesium for the development and structure of our bones, DNA and RNA synthesis, and the production of the important antioxidant glutathione.
This important mineral plays a key role in nerve impulse conduction, muscle contraction, and ensuring a healthy heart rhythm. Magnesium is needed for the brain to process information and plays a vital role in memory, learning, and mental alertness.
And that’s just the highlights…there’s more!
It isn’t an overstatement to say that ensuring ample magnesium is essential to health and longevity.
Low Magnesium Among Americans
Nutritional surveys clearly show that about half of all Americans are low in this important mineral.¹ The standard American diet – low in nutrient-dense whole grains, fresh fruits, and vegetables and high in unhealthy fats, sugars, processed foods, and refined carbohydrates – is a major factor in magnesium deficiency.
Here’s the good news: it’s an easy fix. For most people (unless you have a medical condition that disrupts magnesium absorption), consuming a diet filled with magnesium-rich foods can help solve the problem.
Even better, if you aim to consume foods high in magnesium every day, you’ll be doing a lot for your overall health too as these foods typically have loads of other nutrients. It’s truly a win-win proposition.
11 of the Best Foods High in Magnesium
Here’s a list of some of the foods most abundant in magnesium to get you started.
1. Hemp Seeds
You get a lot of magnesium bang for your buck with hulled hemp seeds. Just a handful (1 ounce) delivers almost 200 mg of magnesium – that’s about half your daily requirement of the mineral. In fact, most seeds are good sources of magnesium – especially pumpkin seeds, ground flax seeds, sesame seeds, and chia seeds. Add them to salads, in a smoothie, or sprinkle them on avocado toast.
2. Whole Grains
Whole grains such as brown rice, oats, quinoa, amaranth, and buckwheat are great sources of magnesium – and they provide a measure of nutrient-rich, satiating, slow-burning (lots of fiber), nutty flavor to any meal.
On the higher end, a half-cup of cooked amaranth or quinoa delivers about 60 mg of magnesium; on the lower end, a half-cup of brown rice provides about 43 mg and cooked oats about 32 mg.
3. Dark Leafy Greens
Incorporate greens like spinach and Swiss chard – the most magnesium-rich green leafy vegetables – into your meals to boost your magnesium intake. Steam or sauté a cup of spinach or Swiss chard, or add it to a favorite soup, and you’ll be giving your body a boost of about 150 mg of magnesium!
4. Chocolate
Here’s a fun one. Enjoy just a 1-ounce piece of dark chocolate (70-80% cocoa, preferably sweetened with stevia or another natural sugar alternative) and you’ll not only get the sweet satisfaction of the chocolate, but about 65 mg of magnesium too.
5. Beans, Lentils, and Peas (Legumes)
Where there’s fiber, there’s often magnesium, and such is the case for beans, lentils, and peas.² Enjoy a cup of soybeans (edamame), and you’ll have met over one-third of your daily magnesium needs.
Navy, white, and black beans also are rich sources of magnesium with 120 mg per cup. They make a delicious, three-bean chili! Don’t forget lentils and peas. They’re good sources of magnesium too.
6. Non-Fat Plain Yogurt
One cup of non-fat yogurt will supply your body with more than 40 mg of magnesium, as well as beneficial bacteria to support your gut health. Add some magnesium-rich fruit, unsweetened cocoa (or your own healthy sweetener), or whole oats for an added boost!
7. Coconut Milk
Surprisingly, one cup of unsweetened coconut milk provides roughly 90 mg of magnesium. There are a number of inventive recipes using unsweetened coconut milk. It’s wonderful in curries, soups, and smoothies. Use it instead of whole milk in warm beverages like hot cocoa or try a coconut milk ice cream.
8. Nuts
If you want to boost your magnesium intake, go nuts for nuts! A handful of Brazil nuts will give you a quarter of your daily magnesium requirement. Other nuts high in magnesium include cashews, almonds, pine nuts, walnuts, and pecans.
9. Fruit
Loaded with vitamins, minerals, antioxidants, and fiber, it’s no surprise that fruit makes the list of foods rich in magnesium. Dried figs are by far the richest with about 100 mg of magnesium per cup. Other high magnesium fruits include avocado, bananas, guava, kiwi fruit, and papaya.
10. Mackerel
Holy mackerel! Six ounces of cooked Atlantic mackerel will give you nearly 40% of your daily magnesium requirements. Other seafood loaded with this mineral include oysters, tuna, Alaskan king crab, sardines, and Atlantic cod. An added bonus, these foods provide your body with brain healthy omega-3 fatty acids!
11. Veggies
You really can’t go wrong with eating plenty of vegetables in your quest to add more magnesium to your diet. Artichoke, squash (acorn, butternut), broccoli, and potatoes will all give you a good dose of magnesium. Plus, they’re filled with many other phytonutrients, antioxidants, vitamins, minerals, and fiber.
Try these high-magnesium foods today and let us know (below) if you notice a difference.
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: Are the health consequences underestimated? Nutrition Reviews, 70(3), 153-164. https://doi.org/10.1111/j.1753-4887.2011.00465.x
2. Mitchell, D. C., Lawrence, F. R., Hartman, T. J., & Curran, J. M. (2009). Consumption of dry beans, peas, and lentils could improve diet quality in the US population. Journal of the American Dietetic Association, 109(5), 909-913. https://doi.org/10.1016/j.jada.2009.02.029
Many different medical philosophies have been developed and adopted over the centuries. In modern times, two major approaches have emerged – Western and Eastern medicine.
Let’s take a closer look at the methodologies, as well as benefits and drawbacks, of Western and Eastern medicine to help determine which is best for you.
Western vs. Eastern Medicine
Medicine is a broad term that encompasses various disciplines, approaches, and philosophies regarding the treatment of many mental and physical illnesses. While both Western and Eastern medicine aim to improve overall health, their methods and techniques can vary significantly. Here are some of the fundamental aspects of these two systems of medicine...
Western Medicine
Also known as conventional or allopathic medicine,¹ Western medicine has its roots in ancient Greek medical practices dating back to 460 BC. It focuses on using evidence-based treatments such as pharmaceutical medications and surgical procedures for the treatment of injuries or illnesses. Western medicine is ostensibly based on scientific research and clinical trials to determine the effectiveness of treatments.
One of the main principles of Western medicine is identifying the underlying cause of an illness or disease by examining physical symptoms. Physicians rely heavily on diagnostic tools such as blood tests, x-rays, CT scans, MRIs, etc., to accurately identify the source of the pain or discomfort.
Another important aspect of Western medicine is its emphasis on specialized fields such as cardiology (heart), neurology (brain), pulmonology (lungs), gastroenterology (digestive system), etc. When a patient has a complication related to a specific area of the body, a general practitioner can refer them out to a specialist for more intensive or individualized treatment.
Eastern Medicine
Eastern medicine² was developed in China over five centuries ago. It’s a holistic approach that emphasizes balancing energies within the body and maintaining good physical and mental health. Unlike Western medicine, which focuses solely on treating illnesses after their onset with medication or surgery, Eastern medicine stresses preventative measures like healthy lifestyle choices through diet modifications and exercises like qigong or tai chi.
The foundation of Eastern medicines lies in Taoism – an ancient Chinese philosophy that refers to the interconnection and balance between yin (female energy) and yang (male energy). According to Taoism, any disruption in this balance can lead to sickness.
Unlike Western medicine’s reliance on modern technology for diagnosis, Eastern medicine relies on traditional methods like pulse reading, tongue inspection, and asking questions about a patient’s overall health and lifestyle. These techniques are believed to provide a more comprehensive understanding of an individual’s overall well-being.
One of the most prominent features of Eastern medicine is its use of natural treatments such as herbal medicines, acupuncture, cupping therapy, meditation, and massage. These therapies aim to restore the body’s balance by stimulating its self-healing abilities.
Although Western and Eastern medicine have different origins and principles, they both seek to improve the physical and mental well-being of their patients. However, their approaches to health and wellness, treatment methods, and philosophies include many notable contrasts.
Western vs. Eastern Medicine: Approaches, Treatments & Philosophies
Approach to Wellness
Western medicine is reductionist – it breaks the body down into smaller parts or systems and focuses on treating specific issues. This means Western medicine primarily addresses the symptoms rather than the root cause of a problem. While this approach can be effective in treating common illnesses or injuries, and perhaps even serious conditions, it tends to be less focused on prevention.
On the other hand, Eastern medicine sees health as a harmonious balance between mind, body, and spirit. Illnesses are seen as disruptions to this balance caused by external factors like stress or poor diet. The goal of Eastern medicine is to restore balance and harmony within the body using a holistic approach.
Treatment Methods
While Western medicine often relies on pharmaceutical drugs and surgery for treatment, in recent years there’s been a shift toward natural treatments such as physical therapy, chiropractic care, and massage therapy to compliment traditional treatments.
In contrast, Eastern medicine utilizes natural treatments, such as herbal medicines, to stimulate self-healing abilities within the body. Other therapies, like acupuncture, can play a significant role in restoring balance by targeting specific points on the body through which qi (energy) flows.
Philosophies
While Western medicine aims to treat illnesses using evidence-based treatments, Eastern medicine emphasizes prevention through lifestyle changes and maintaining balance within the body.
Western vs. Eastern Medicine: Which Is Better?
After comparing the various aspects of Western and Eastern medicine, it’s clear that both have their own strengths and weaknesses. Each approach has its own set of values and principles that guide its practices. There’s no right or wrong answer as it ultimately comes down to personal choice.
For some individuals, Western medicine may be preferable due to its scientific basis and advanced technology. The use of pharmaceuticals and medical procedures have been proven effective in treating serious illnesses in emergency situations. The rigorous testing and research conducted on these treatments also provides a sense of assurance for many patients.
On the other hand, Eastern medicine focuses more on holistic healing by addressing the root cause rather than the symptom. Its emphasis on preventive care through lifestyle changes such as diet, exercise, and herbal treatments can be appealing to those seeking a more natural approach to healthcare. Also, Eastern medicine considers emotional well-being an integral part of overall health.
When it comes to healthcare, there’s no one-size-fits-all solution. A person’s genetics, cultural background, beliefs, and individual preferences may play a significant role in determining their preferred form of treatment. For instance, someone who grew up in a Western society may feel more comfortable with conventional medicine while someone from an Eastern culture may prefer traditional practices.
Ultimately, finding the proper balance between both types of medicine may prove helpful in addressing an individual’s unique needs. In certain situations, a combination of Western and Eastern methods may yield the best results.
Which Type of Medicine is Best for You?
Since both Western and Eastern medicine have their merits and limits, it’s recommended to consult with your doctor or healthcare professional about what medical approach or treatment is best for you.
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
References:
1. Uher, I., Cholewa, J., Kunicki, M., Švedová, M., Cimboláková, I., Kůchelová, Z., Kimáková, T., & Jusková, M. (2020). Allopathic and naturopathic medicine and their objective consideration of congruent pursuit. Evidence-Based Complementary and Alternative Medicine, 2020, 7525713. https://doi.org/10.1155/2020/7525713
2. Lu, D. P., Chen, Y., Xu, L., & Lee, L. M. (2014). Eastern medicine: From nutritional supplements to cancer research. Evidence-Based Complementary and Alternative Medicine, 2014, 817126. https://doi.org/10.1155/2014/817126
If you want to take control of your metabolism, you have to start with blood sugar. Period.
That might not be what you’ve been told. It certainly wasn’t what I was told when I started in the health and fitness world over 30 years ago. The diet industry—and just about everybody else, including doctors—taught us that metabolism is just about burning fat, and that to lose weight, all you had to do was cut out some calories and spend more time on the Stairmaster.
But that was then, and this is now. When I entered the field, almost no one—save for Dr. Atkins and a few other renegade docs—was talking about hormones or blood sugar, just about calories. Sadly, many still take that approach today.
But the truth is that at its core, metabolism is about how your body processes and uses calories, not the calories themselves.
Calories from sugar are treated quite differently than, say, calories from salmon. Those two kinds of calories produce quite different metabolic results, and, as you can imagine, the ones from sugar do metabolic damage while the ones from salmon do not, even when calorie count is identical.
And that metabolic damage almost always starts with out-of-control blood sugar.
So it makes good sense that blood sugar regulation would be the foundation of metabolic health.
And guess what? It is.
The Blood Sugar Roller Coaster
Take a look at this chart...
To most people, unfortunately, it makes complete sense, because they experience some version of it every day. When blood sugar levels swing too high or too low, the effects ripple across your entire system—fatigue, cravings, weight gain, brain fog, and eventually, even more serious health risks.
Why Blood Sugar Balance Matters
Have you noticed how many people are wearing Continuous Glucose Monitors these days? Known as CGMs, these blood sugar monitors look like a small white tiddlywink, usually worn on the upper arm.
Diabetics use CGMs all the time to monitor their blood sugar and dose their insulin accordingly, but now non-diabetics have discovered them and they’re all over the news. Athletes, high-performance health-conscious individuals, and biohackers trying to live forever are all using them.
Why?
Because these high-performers understand that keeping blood sugar levels stable and appropriate is extremely important to both their long-term health and their everyday performance.
Your body’s ability to regulate blood sugar is critical to energy stability, mental clarity, and long-term metabolic function.
When blood sugar is severely imbalanced:
You experience energy crashes and constant cravings.
Your body struggles to use insulin efficiently, increasing the risk of insulin resistance, which in turn increases the risk of weight gain and prediabetes.
Fat storage becomes easier, and weight management becomes harder.
In short, uncontrolled blood sugar is the essence of metabolic dysfunction. If you’re not managing blood sugar, everything else falls apart.
But what if you could support stable, healthy blood sugar levels naturally?
Balance My Blood Sugar
Enter BrainMD’s Balance My Blood Sugar, a science-backed supplement designed to help keep your blood sugar in check while optimizing metabolic health.
Meet Balance My Blood Sugar: A Smarter Approach
Balance My Blood Sugar is a scientifically formulated, elegantly designed blend of natural ingredients that work together to support healthy blood sugar levels, enhance insulin function, and improve glucose metabolism.
Unlike generic blood sugar supplements that rely on a single ingredient, Balance My Blood Sugar takes a multi-pathway approach—delivering synergistic compounds that work better together to promote blood sugar stability.
How Is Balance My Blood Sugar Different from Smart Metabolic Burn?
BrainMD already has a metabolic support supplement, and a very good one at that—Smart Metabolic Burn. So let’s compare.
Both Balance My Blood Sugar and Smart Metabolic Burn feature berberine as an ingredient, and it is a powerful ingredient indeed. But Balance My Blood Sugar was specifically formulated to support glucose metabolism, with additional ingredients known to support insulin sensitivity and stable blood sugar levels. Smart Metabolic Burn focuses more on broad metabolic function.
Blood sugar control and metabolic function go hand in hand, so the answer to the obvious question is, “Yes! You most certainly can take both at once.”
What’s Inside? Key Ingredients & Their Benefits
Balance My Blood Sugar isn’t just about one ingredient—it’s about synergy.
Here’s what makes it so effective:
Berberine – One of the most powerful natural compounds for blood sugar regulation. Research shows it supports insulin sensitivity and glucose metabolism (1).
Chromium – An essential trace mineral that plays a key role in carbohydrate metabolism and insulin function (2).
Alpha-Lipoic Acid – A potent antioxidant that supports insulin activity and reduces oxidative stress (3).
Gymnema Sylvestre – Known as the “sugar destroyer,” it helps reduce sugar cravings and supports glucose control (4).
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The Power of Berberine
Berberine is one of the most well-researched natural compounds for blood sugar support. Found in plants like Berberis and Goldenseal, this alkaloid has been shown to activate AMPK (adenosine monophosphate-activated protein kinase), a key enzyme in regulating energy balance (5).
Studies suggest berberine can:
Improve insulin sensitivity (6).
Enhance glucose metabolism (7).
Reduce fasting blood sugar levels (8).
This makes berberine an essential ingredient in both Balance My Blood Sugar and Smart Metabolic Burn, though in different formulations to target specific metabolic needs.
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Supplements to Lower Blood Sugar Naturally—How Balance My Blood Sugar Fits Into The Picture
No supplement can act as a counterweight to bad food, lots of stress, little sleep, and no exercise. But if you’re doing the right stuff in those departments, which I hope you are, then targeted supplementation can be a game-changer—especially when you choose the right product.
If you’re looking for supplements to lower blood sugar naturally, Balance My Blood Sugar is designed to be the most effective, research-backed option.
Who Should Take Balance My Blood Sugar?
Anyone looking for better blood sugar control.
Those experiencing energy crashes, sugar cravings, and metabolic slowdowns.
Individuals concerned about prediabetes or metabolic health.
The Smart Choice for Blood Sugar Health
If you care about metabolism, you should care about blood sugar first. Balance My Blood Sugar delivers science-backed, natural support for healthy glucose levels, helping you stay energized, balanced, and metabolically strong.
Want to take control of your blood sugar naturally?
Balance My Blood Sugar is the smarter way to do it.
References:
(1) Yin J, Xing H, Ye J. "Efficacy of berberine in patients with type 2 diabetes mellitus." Metabolism. 2008;57(5):712-717.
(2) Vincent JB. "Chromium: is it essential, pharmacologically relevant, or toxic?" J Trace Elem Med Biol. 2017;44:69-74.
(3) Packer L, Kraemer K, Rimbach G. "Molecular aspects of lipoic acid in the prevention of diabetes complications." Nutrition. 2001;17(10):888-895.
(4) Baskaran K, Kizar Ahamath B, Radha Shanmugasundaram K, Shanmugasundaram ER. "Antidiabetic effect of a leaf extract from Gymnema sylvestre in non-insulin-dependent diabetes mellitus patients." J Ethnopharmacol. 1990;30(3):295-300.
(5) Turner N, Li JY, Gosby A, et al. "Berberine and its role in chronic disease." Adv Exp Med Biol. 2016;928:27-45.
(6) Lee YS, Kim WS, Kim KH, et al. "Berberine, a natural plant product, activates AMP-activated protein kinase with beneficial metabolic effects in diabetic and insulin-resistant states." Diabetes. 2006;55(8):2256-2264.
(7) Zhang H, Wei J, Xue R, et al. "Berberine lowers blood glucose in type 2 diabetes mellitus patients through increasing insulin receptor expression." Metabolism. 2010;59(2):285-292.
(8) Dong H, Wang N, Zhao L, Lu F. "Berberine in the treatment of type 2 diabetes mellitus: a systemic review and meta-analysis." Evid Based Complement Alternat Med. 2012;2012:591654.
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