Chlorophyll Goodnight Tonic
“Sleep is the best meditation.”
- Dalai Lama
I’m with the Dalai Lama on this one, sleep is the best meditation. After solid rest, I’m calmer, more grounded, patient, resilient, and ready to take on the day. Since sleep is of such importance, I love some tinctures and tonics to shift into my slumber. So here, I’m sharing my favorite evening tonic and some of the benefits.
I’m also reminiscing a bit about my Environmental Toxicology background. In grad school, one of my experiments included monitoring algal levels, as well as the potent taste and odor chemicals associated with them, in my hometown lake. One of the metrics to assess algal populations was chlorophyll, the green pigment in algae & plants. Nowadays, Chlorophyll has become a popular supplement, so what’s up with this pigment?
Benefits
chlorophyll
While research is still evolving to understand the benefits of chlorophyll and its derivatives, there is interesting evidence supporting the use of it as a supplement! Some of the main claims regard chlorophyll’s antioxidant properties, its ability to boost red blood cells, aid in weight loss, reduce inflammation, and even prevent cancer (1). While these are lofty claims indeed, there is data to support them. Nonetheless, researchers are aware that more data and understanding will support the validity of the claims.
I think it’s important to point out that you may not need a chlorophyll supplement. To get it naturally, think spinach, other leafy greens, broccoli, cabbage, etc. Supplements typically have close to 100 mg/serving whereas 1 cup of spinach or 1 cup of broccoli have about 24 mg & 15 mg of chlorophyll, respectively. One big salad a day could be enough!
The potential benefit that I’m going for is boosting red blood cells. Post the birth of my second child, I wasn’t anemic, but was pretty close. I haven’t had more bloodwork yet, but feel energized, healthy, and ready to take on my day.
magnesium
I doubt it is common knowledge that Magnesium is a cofactor in more than 300 enzyme systems that regulate biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation (2). In case biochemistry isn’t your thing, cofactors can be considered “helper molecules” that assist in biochemical transformations, so to keep it simple… Magnesium is an abundant mineral in our bodies and important for a lot of different functions!
While Magnesium is a mineral, when supplementing, you’ll be choosing between different complexes depending on your goals. It can be confusing knowing which one is best. Registered Dietician, Jillian Kubala, has a fantastic article on the most common forms of magnesium and covers their benefits, downsides, and more so you can pick the best magnesium supplement for your health needs (3).
Andrew Huberman has a whole podcast on sleep, which includes Magnesium recommendations if you want to dive into some science 💦.
electrolytes
I’ve often heard that 8 glasses of water per day is a general water intake goal. Well, the U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: about 15.5 cups (3.7 liters) of fluids a day for men & 11.5 cups (2.7 liters) of fluids a day for women (4), between water, other liquids, & food. I’m someone who loves drinking water and hitting these targets can sometimes even be hard for me. So let’s call in a little help from electrolytes.
Why electrolytes? Well, they keep you hydrated, but they also do a lot like regulating muscle contractions, playing a role in pH levels, and even controlling your nervous system function. Maintaining proper electrolyte levels may keep fatigue, headaches, and muscle cramps at bay(5). So, whether you’re simply looking to stay hydrated, replenish following training, or supplement for other reasons, consider integrating electrolytes.
I like Liquid I.V., but also keep it simple by adding Himalayan salt and lemon to water!
INGREDIENTS:
- 12 oz. filtered water
- 1-2 teaspoon Magnesium
- 1 serving liquid chlorophyll
- Electrolytes or Himilayan Salt & Citrus
INSTRUCTIONS:
1. Combine Magnesium, chlorophyll & electrolytes of choice in 12 oz. of water, then stir
2. Sip this as you slow down for the evening.🌙
With Love, Kayla
References:
1. Martins T, Barros AN, Rosa E, Antunes L. Enhancing Health Benefits through Chlorophylls and Chlorophyll-Rich Agro-Food: A Comprehensive Review. Molecules. 2023 Jul 11;28(14):5344. doi: 10.3390/molecules28145344. PMID: 37513218; PMCID: PMC10384064.
2. U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - magnesium. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
3. Jillian Kubala, R. (2023, September 6). There are 10 types of magnesium-here’s how to pick the best one for you. Health. https://www.health.com/types-of-magnesium-7853312#:~:text=Some%20studies%20show%20that%20magnesium,such%20as%20headaches%20and%20constipation.&text=While%20magnesium%20oxide%20may%20help,magnesium%20citrate%20and%20magnesium%20glycinate.
4. Mayo Foundation for Medical Education and Research. (2022, October 12). How much water do you need to stay healthy?. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
5. What are electrolytes?. Cedars-Sinai. (2019, October 16). https://www.cedars-sinai.org/blog/electrolytes.html#:~:text=They%20regulate%20muscle%20contractions%20and,they%20control%20nervous%2Dsystem%20function.
