As a nutritionist (and over the last 12 years of building JSHealth), I’ve seen many wellness trends come and go. I always ask one key question before recommending anything to you, my beautiful community: what does the science say?
It’s easy to get swept up in the social media hype, but it’s important we filter out the noise and lean on the research, while also trusting what feels best for our own individual bodies.
Luckily, there are many wellness trends that do live up to their promises! Today, we are diving into three that I love and personally use every single day — that are actually worth the hype!
Jess x
1. Taking a Collagen Supplement
I truly didn’t believe in collagen supplements until I discovered the kind we use and the science/research behind it. Now my verdict is clear: collagen supplements do work, but only when the source, dose, and consistency are right.
That’s why JSHealth Vitamins marine collagen is pure, hydrolyzed, sustainably sourced, heavy metal tested, and at the right dose for results.
When searching for a collagen supplement, check the below:
- Is it research-backed? Research points to marine collagen being most effective when it comes to skin health and anti-ageing benefits. The data for bovine collagen is, however, limited. The science shows marine collagen at 2.5 grams over a 12 week period has been proven to support skin hydration, skin firmness, and reduce fine lines and wrinkles. (1).
- Is it marine collagen? Marine collagen peptides have been shown to be around 1.5x more effective than other collagen sources such as bovine and porcine due to their low molecular weight and purity (2).
- Is it easily absorbed? Hydrolyzed collagen has undergone the process of hydrolysis, making it easier for the body to absorb. (3) Collagen type 1 also has superior solubility and is the form of collagen that helps in formation of skin, bones and other tissues. It’s also the most effective for cellular repair.
If you’re taking a daily collagen supplement but not seeing any results, it’s likely the form, efficacy and dose that are letting you down. My tips are to choose a premium hydrolyzed marine collagen supplement with a daily dose of 2.5 grams or more per serving for real results.
2. Magnesium Glycinate for the Nervous System
Magnesium is essential for over 300 functions in the body, yet most of us aren’t getting enough in our diets (or enough of the right forms!). Magnesium is my go-to supplement for myself and clients, especially when one is navigating periods of high stress or disrupted sleep.
I always look for a blend with magnesium glycinate, for extra stress and sleep support. It’s bound to the calming amino acid glycine, is gentle on the stomach, and is one of the most bioavailable options out there.
Magnesium is particularly supportive for:
- Deep, restorative sleep: It promotes relaxation by supporting GABA production, a calming neurotransmitter essential for sleep onset and quality. (4)
- A healthy stress response: It helps regulate the nervous system and supports the body’s ability to adapt to physical and emotional stress. (5)
- Muscle relaxation: Known to aid with muscle recovery and relaxation, it is particularly helpful after exercise to soothe muscle tension. (6)
I recommend taking magnesium in the evening, about an hour before bed, as part of your wind-down routine — sipping on my raspberry lemonade Advanced Magnesium+ is truly such a relaxing moment in the day I look forward to!
Remember, you want to look for a magnesium supplement that offers multiple forms of magnesium at a 400 mg (or higher) daily dose for real, lasting nervous system change.
3. Eating More Fiber in Your Diet
Fiber is certainly trending as we become more aware of the importance of gut health!
Despite things like the viral kiwi fruit skin trend, unfortunately, most people are falling well short of their daily fiber needs because one single food does not provide us with enough diversity of plant fiber!
As a nutritionist, I always recommend aiming for at least 25–30g of fiber per day, mostly from whole plant foods: think vegetables, fruits, legumes, nuts, seeds, and whole grains.
Diverse plant fiber is essential for:
- A thriving gut microbiome: Fiber feeds the beneficial bacteria in your digestive system
- Regular, healthy digestion: Helping to keep things moving naturally
- Hormonal balance: By supporting the elimination of excess hormones
- Clearer, more radiant skin: Thanks to its detoxifying and gut-supporting properties
- Heart and metabolic health: Linked to improved cholesterol and long-term well-being
Emerging research also shows that diversity (not just quantity) of fiber sources has a big impact on the health of your gut microbiome, in turn improving metabolic health (7).
My tip is to aim for 30+ diverse plant sources of fiber each week. This might sound like a lot, but start small with different fruits and vegetables (herbs are included!). You can also enjoy fruit or vegetables with the skin on, wherever possible or when in need, use a natural fiber supplement like psyllium husk in your baking or smoothies.
References:
- Al-Atif, H., 2022. Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics. Dermatol Pract Concept, 12(1), p.e2022018. doi: 10.5826/dpc.1201a18.
- Khan, S.B., Qian, Z.-J., Ryu, B. and Kim, S.-K., 2009. Isolation and biochemical characterization of collagens from seaweed pipefish, Syngnathus schlegeli. Biotechnol. Bioprocess Eng., 14, pp.436–442. doi: 10.1007/s12257-009-0007-1.
- Geahchan, S., Baharlouei, P. and Rahman, A., 2022. Marine collagen: A promising biomaterial for wound healing, skin anti-aging, and bone regeneration. Marine Drugs, 10;20(1):61.
- Zhang, Y., Chen, C., Lu, L., Knutson, K.L., Carnethon, M.R., Fly, A.D., Luo, J., Haas, D.M., Shikany, J.M., and Kahe, K., 2022. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep, 45(4), p.zsab276. doi: 10.1093/sleep/zsab276.
- Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., Pouteau, E., 2020. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 12(12), p.3672. doi: 10.3390/nu12123672
- Tarsitano, M.G., Quinzi, F., Folino, K., Greco, F., Oranges, F.P., Cerulli, C., Emerenziani, G.P., 2024. Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. J Transl Med., 22(1), p.629. doi: 10.1186/s12967-024-05434.
- Bacha, A.A., Suhail, M., Awwad, F.A., Ismail, E.A.A. and Ahmad, H., 2024. Role of dietary fiber and lifestyle modification in gut health and sleep quality. Frontiers in Nutrition, 11. doi: 10.3389/fnut.2024.1324793.
