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almonds

When you’re trying to get lean, there is no reason to fear the fat in nuts like almonds. An investigation published in The Journal of Nutrition randomly assigned 86 adults to one of two calorie-controlled diets: an almond-enriched diet (15 percent energy from almonds) or a nut-free diet with the same number of calories. After a three-month period, those who crunched on almonds daily experienced greater losses in body fat and visceral adipose tissue — a particularly dangerous form of intra-abdominal body fat. Similar fat-loss benefits have also been shown with frequent walnut consumption. Nuts are bundles of unsaturated fats, protein, fiber, antioxidants, vitamins and minerals that likely work together to burn chub. Also of importance in the battle of the bulge is the recent evidence that the fat in nuts is located inside cells that appear to resist complete breakdown during digestion. So some of the fatty calories in nuts remain in the cells and, in turn, are not available to be stored by our bodies. This explains why the calorie count of nuts is actually lower than what you would read on food labels. A handful of nuts makes a satisfying snack option, or add them more often to salads, oatmeal, yogurt and even protein shakes.

almonds

Best Types of Supplements for Endurance & Stamina

Helpful Supplements that Help Endurance

Beetroot Powder

The secret to being successful at long-distance endurance events is the ability to keep going, even when you just want to quit. Beetroot powder, basically powdered beets, can give you the push you need to finish those last few miles.

A 2013 study in the Journal of Applied Physiology evaluated the impact of beetroot on exercise. Ten subjects were given beetroot or a placebo two hours before a bout of high intensity exercise. Those who received the beetroot, showed a significantly improved physiological response to the exercise.

This meant that their bodies responded more effectively, allowing for better performance, and the exercise felt easier after taking the powder. These subjects were also able to exercise 14% longer than the placebo group. The reason is that beets increase nitric oxide in the body, which helps the body use oxygen more efficiently.

Not only are beets awesome during your workout, they can also promote faster recovery. A 2016 study gave 30 active men varying doses of beet juice or a placebo for 48 hours after completing a high intensity jumping exercise. Researchers measured inflammation levels and muscle recovery for 72 hours after the workout.

Those who received the beet juice were found to have less inflammation, faster muscle recovery, and reported less muscle soreness compared to the placebo group. Beets are really your best friend when it comes to increasing performance and speeding up recovery.

How to Take Beetroot

Beetroot usually comes in a powdered form and it can be easily added into your pre- or post-workout shake. There isn’t a specific recommended dosage for it.

For an added benefit, you can add beets into your diet. They taste amazing roasted or in salad. You can also find freeze dried beets, which are a bit sweet and similar to potato chips in texture, and use them as a pre-workout snack. Be careful eating beets can cause your pee to turn bright red, which can be scary if you don’t remember you ate them.

Whey Protein

Protein supplements are not just for bodybuilders, they are also incredibly important for endurance athletes too. After about two hours of exercise, the body runs out of carbohydrates to use and starts to use protein to help meet its energy needs and help you keep going.

If you are not fueling properly, then this can lead to muscle loss, which will make it very challenging to keep participating in any exercise. When the muscles start to be used up for energy, this can also cause ammonia build-up and lead to extreme fatigue.

Getting enough protein can help counteract some of the muscle wasting that might occur with intense endurance exercise. Whey protein, one of the two proteins found in milk, outperforms every other type of protein for muscle building and recovery. Whey is ideal because it contains all nine essential amino acids and is easily absorbed.

As I mentioned, endurance exercise stimulates protein breakdown, which increases overall protein needs for athletes. The muscles tend to primarily burn branch-chain amino acids (BCAAs) when they are in need of increased fuel. One way to prevent muscle breakdown, is to consume enough carbohydrates during your even so that the body does not need to go to the muscles for energy. But, another way is to consume carbohydrates with protein, particularly one high in BCAAs, like whey protein, which is high in leucine.

For endurance athletes trying to increase lean body mass or slim down, whey protein can help. The addition of whey to your overall diet can promote weight loss, increase lean body mass, and encourage fat loss. Whey along with a proper diet can help you lean out for an upcoming event.

How to Take Whey Protein

There are three main types of whey protein available: whey concentrate, whey isolate, and whey hydrolysate. Concentrate is the least processed and contains more fat and carbohydrates. It also tastes the best and is the cheapest. If you are lactose intolerant, you should avoid whey concentrate, as it can cause digestive issues.

Whey isolate and hydrolysate are more processed and usually more expensive. Whey hydrolysate is the most beneficial for building muscle as it increases insulin levels after it is consumed. It is probably not ideal for someone trying to lose weight or who has blood sugar issues.

Whey protein should be consumed either before, during, or after a workout. Aim to get 20-30 grams for a great post-workout drink.

Caffeine

Caffeine is one of the most extensively studied substances for exercise performance, particularly for boosting endurance. It makes exercise easier, delays fatigue, and increases overall performance. A little caffeine can also give you the boost of energy you need to start training on those days when you are just too tired.

A 2012 study evaluated the use of caffeine and the cycling performance of male athletes. Participants took either a placebo, 3mg/kg, or 6 mg/kg of caffeine 90 minutes prior to a 60 minute cycling workout. Exercise performance was significantly improved in both groups that received the caffeine supplement. There was no difference between the caffeine groups. This research indicates that there is a certain limit to how much caffeine will boost performance, so more is not better.

How to Take Caffeine

The tolerance level for caffeine can vary from person to person. Some people can drink coffee right before bed and sleep like a baby, whereas others get jittery and anxious with just a small amount. If you want to try caffeine to improve your endurance training, you want to start slowly and be aware of your individual tolerance.

The recommended dose is 150-300 mg about 30-60 minutes before your workout as it takes about an hour for the effect to kick in. A cup of coffee has about 100 mg, so this would be the equivalent of 2-3 cups. As you can see the above study, more is not better with caffeine. Taking too much can increase your heart rate, make you feel jittery, and impact your performance.

Beta-Alanine

Beta-alanine is an amino acid known to improve performance and delay fatigue during high-intensity exercise. It works helping the body manage hydrogen ions that are created during exercise. When these are allowed to build up, they lower muscle pH, which leads to early fatigue.

Beta-alanine helps boost carnosine content in the muscles, a compound needed to neutralize the ions. Supplementation with 2-6 mg of beta-alanine increases carnosine concentrations by 20-80%. Oddly enough, a carnosine supplement alone will not increase carnosine in the muscles as it is broken down into other substances first. Only beta-alanine can increase carnosine in muscles.

A 2009 study evaluated the impact of beta-alanine on overall muscle carnosine content during a sprint cycling activity. The subjects first performed a 110 minute cycling trial followed by a 30 second sprint. Blood lactate and pH was measured during the activity. Cyclists who had received the beta-alanine increased peak power by 11.4%. Blood lactate and pH levels were the same between the experimental and placebo group.

How to Take Beta-alanine

Beta-alanine is most effective when taken regularly, not just before you work out. Regular supplementation is needed to keep carnosine levels up. The recommended dose for beta-alanine is 3-6 grams per day. It can cause a tingling or numbness in the skin, if that happens you may want to split up your dosage throughout the day.

L-Glutamine

Glutamine is a common non-essential amino acid, meaning your body can make it on its own. But, your body’s ability to make enough glutamine may be affected during times of physical stress, for example during periods of intense training. Low levels of glutamine in the body can promote inflammation, increase risk of illness, and muscle breakdown, the last thing an endurance athlete needs.

A survey of over 200 endurance athletes found that 81% of those who took glutamine supplements reported no illnesses during their training period, compared to 49% in those who did not take glutamine. This means glutamine may be able to mitigate some of the impact that intense training has on the immune system helping athletes stay healthy so they can compete at their best.

How to Take Glutamine

The recommended dose for glutamine is 10-20 grams per day post-workout to promote glutamine repletion. You want to continue to take glutamine daily for at least 5 days after a tough workout session to make sure your levels are replete. Glutamine is also found in bone broth and gelatin, which you can add to your diet for an additional dose.

Creatine Monohydrate

Creatine is a popular supplement in the body building community, but that doesn’t mean it can’t be used for endurance athletes as well. Creatine helps build and maintain muscle, which is beneficial for endurance athletes as well. It may also help increase energy levels during your workout.

A 2003 study gave 20 subjects either 20 grams of creatinine or a placebo during a 5-day loading period, followed by a 6 week maintenance dose of 2 grams. During the loading period, subjects had increased muscle creatine and total creatine. Subjects were asked to perform cycling sprints after the loading period. Those who received the creatine did not have any improved performance, but maintained the increased lean body mass even during the maintenance period, which was not seen in the placebo group.

Another 2012 study found that creatine did improve endurance performance. Fifty-five subjects received either creatine alone, beta-alanine alone, a combination of beta-alanine with creatine, or a placebo for four weeks. Those who received the creatine alone or combined with beta-alanine had a significant increase in energy and endurance performance. So, as you can see creatine is not just for bodybuilders trying to beef up.

How to Take Creatine Monohydrate

Creatine can either be “loaded” to quickly increase the creatine levels in the body with a 20 gram per day dose for the first week or so, followed by a 5 grams per day maintenance dose. But, loading creatine may cause a 2-4 pound weight gain because creatine makes the muscles hold on to water. So, if you are trying to lean out for an upcoming event, it is probably best not to start taking creatine at that time.

Iron

Iron is needed to help carry oxygen to muscles to keep you moving through your run or swim. It is critical in the formation of hemoglobin and myoglobin, two important proteins in the blood and muscles. Iron deficiency leads to fatigue and poor performance. Endurance athletes, particularly female athletes, are at risk for iron deficiency anemia due to monthly blood losses and prolonged sweating. But, male athletes are at risk as well.

How to Take Iron

Iron supplements should only be taken under a doctor’s supervision and after a blood test to diagnose low iron levels. Endurance athletes should always be checked to be sure their levels are not low. The RDA for men is 8 mg/day and 18 mg/day for women. Your doctor can recommend the ideal dose and type of supplement you need.

The best way to boost your iron is through food. Heme iron, found in animal foods, is better absorbed when compared to non-heme iron in plant foods. Iron-rich foods should always be consumed with a food high in vitamin C, which increases absorption. You should also avoid taking iron with high calcium foods, as they can reduce absorption.

Omega-3 Fats

Omega-3 fats have been extensively researched for their amazing health benefits and ability to reduce inflammation. The three omega-3 fats, EPA, DHA, and ALA, have all been found to be highly anti-inflammatory. EPA and DHA are found primarily in fatty fish, like salmon. ALA is the plant-based omega-3 found in flax and walnuts.

They are incredible for endurance athletes as well. They can lower inflammation caused by prolonged activity, speed up recovery, and also boost performance. A 2015 study of cyclists found that omega-3s were able to boost nitric oxide production improving overall athletic performance. Subjects were given 1.3 grams of omega-3s twice a day for three weeks or a placebo. Those who received the omega-3 had higher nitric oxide levels, improved overall fitness levels, and enhanced performance.

How to take Omega-3s

The active omega-3s are DHA and EPA. ALA must be activated into one of the other omegas and this process is very inefficient, so you want to look for a supplement that provides DHA and EPA.

There are several different options on the market and they vary based on what type of fish they are made from. It is best to look for a fish oil made from smaller fish, like sardines, as it has less chance of contamination from mercury or other heavy metals. Krill oil is another option as it resists oxidation better than other fish oils.

If you are a vegan or vegetarian, you can take algal oil, which is made from the algae the fish eat.

The ideal dose is 3-6 grams per day of total omega 3. You want to look for a supplement that has a 2:1 ratio of EPA to DHA.

L-Carnitine

L-carnitine is a substance found in all species that helps with energy metabolism. It can help improve athletic performance by boosting oxygen consumption and increasing power. It has also been shown to reduce muscle injury after strenuous workouts, reduce cell damage, and neutralize free radicals.

It can also help prolong fatigue. A 2014 study evaluated the impact of L-carnitine on endurance performance of football players. The 26 players were given either 3 or 4 grams of carnitine or a placebo before a running test. Those who receive the most carnitine were able to increase their running speed while maintaining the same heart rate. This means they were able to exercise longer and harder, than those who did not receive the carnitine supplement.

How to Take L-carnitine

L-carnitine comes in a few different forms. Athletes should choose L-carnitine L-tartrate for improved exercise performance, the ideal dose for that type is 1,000-4,000 mg per day. Propionyl-L-carnitine is best for improving blood flow and blood pressure, the ideal dose is 400-1000 mg per day.

Nutrition for Endurance Athletes

Endurance athletes spend hours and hours a week doing the same continuous activity, which can put a major strain on the body. This means you must pay close attention that you are supporting your body with overall good nutrition.

The first step is to make sure you are getting adequate calories, protein, fat, and carbohydrates to support so much exercise. Supplements can help support better performance and speed up recovery. Dialing in your nutrition, supplements, and training can make sure you make it to the finish line on time.

Most Useful Supplements for High Blood Pressure

High blood pressure (also known as hypertension) is one of the key risk factors for heart disease. The lifetime risk of developing high blood pressure is estimated to be 90% and is predicted to affect 1.56 billion people worldwide by 2025.

Research has shown that maintaining blood pressure within a normal range reduces the risk of cardiovascular complications, both for those with high blood pressure and those with moderately high blood pressure.

Blood Pressure Readings

A blood pressure reading has two numbers. The top number, known as systolic, refers to the amount of pressure in your arteries during the contraction of your heart muscle. The bottom number, called diastolic, refers to your blood pressure when your heart muscle is between beats.

Normal systolic pressure is below 120. A reading of 120-129 is elevated, 130-139 is stage 1 high blood pressure and 140 is stage 2 high blood pressure.

Normal diastolic blood pressure is below 80. However, even if your diastolic number is lower than 80, you can have elevated blood pressure if the systolic reading is 120-129. A reading of 80-89 is stage 1 high blood pressure and 90 or more is stage 2 hypertension.

As there is such a large number of people with high blood pressure, it is not realistic to be able to treat all of them with antihypertensive drugs. International guidelines, therefore, promote dietary and lifestyle interventions to reduce blood pressure levels.

Advice includes reducing salt and alcohol intake, becoming more physically active and eating more fruit and vegetables. Supplementation can also help to enhance the effects of these strategies.

Helpful Supplements for High Blood Pressure

Cocoa

Cocoa extract is comprised of xanthine molecules (theobromine and caffeine) and procyanidins. These contain compounds, including procyanidins, epicatechin and flavanols.

A large number of dietary flavonoids have a beneficial impact on heart health, including antioxidant, anti-inflammatory effects and improving nitric oxide metabolism and endothelial function. A higher intake of these is also associated with a lower risk of heart disease.

A meta-analysis of 20 double-blind, placebo-controlled randomised-controlled studies of 856 people found that cocoa flavonoids had a statistically significant lowering effect on blood pressure, when taken over a period of between 2 and 18 weeks and when between 3.6 and 105g of cocoa products were consumed per day.

How to take cocoa

The standard dose for cocoa flavonoids is 500 – 1,000mg a day, taken with meals. Intake can also be boosted through the consumption of dark chocolate. However, this must be at least 85% cocoa solids to have a beneficial effect.

Omega-3 polyunsaturated fatty acids (PUFAs)

The two major classes of polyunsaturated fatty acids (PUFAs): omega-3 and omega-6 fatty acids. Like all fatty acids, PUFAs are comprised of long chains of carbon atoms with a carboxyl group at one end of the chain and a methyl group at the other. They are different from saturated and monounsaturated fatty acids because they have two or more double bonds between carbons within the fatty acid chain.

A number of different mechanisms have been proposed for the ability of PUFAs to lower blood pressure. This includes decreasing insulin resistance, regulating vascular tone via stimulating the parasympathetic nervous system and suppressing the renin-angiotensin-aldosterone system.

There is a large body of evidence demonstrating the effectiveness of PUFA supplementation in lowering blood pressure. A meta-analysis of 70 randomised controlled studies showed that omega 3 PUFA consumption of between 300mg and 15000mg per day for between 4 and 26 weeks significantly reduced blood pressure. The largest effects were observed in those with untreated high blood pressure levels (those not taking medication). No safety concerns have been found other than mild gastrointestinal discomfort at high doses.

How to take PUFAs

Although lower doses can lower systolic blood pressure, an intake of 2000mg per day of PUFAs is needed to reduce diastolic blood pressure. If you experience any gastrointestinal issues, lower the dose slightly to alleviate these effects.

L-Arginine

L-arginine is a conditionally essential amino acid found in the diet. It is often used by athletes because it produces nitric oxide, via the nitric oxide synthase enzymes, which increases blood flow.

A meta-analysis of 11 double-blind, placebo-controlled randomised controlled trials involving 387 participants showed that a dose of 4 to 24g daily over 2 to 12 weeks significantly lowered systolic and diastolic blood pressure. Results indicated that a 4 week treatment period was sufficient to produce a beneficial effect.

How to take l-arginine

A dose of 6g daily is recommended to reduce blood pressure. Intakes of less than 3g tend not to be effective and over 10g daily is associated with gastrointestinal issues.

Potassium

Potassium is a mineral that is hugely important for heart health. The recommended daily intake is 4700mg.

Doubling intake of potassium is associated with a reduction of between 4 and8mmHg in systolic blood pressure and 2.5 and 4in diastolic blood pressure. Higher potassium intake is also associated with a lower incidence of cardiovascular and cerebrovascular incidents, type 2 diabetes, left ventricular hypertrophy, heart failure and cardiac arrhythmias.

A number of different mechanisms have been proposed for the ability of potassium to lower blood pressure. This includes improved sympathetic nervous system function and increased excretion of sodium in the urine. Potassium must be taken with caution in patients with renal impairment and in those who are taking medications which increase potassium retention.

How to take potassium

Potassium cannot legally be sold in high amounts due to safety concerns. In order to gain the benefits of potassium for reducing blood pressure without any risk of adverse effects, a dose of 500mg daily is recommended. Intake can also be boosted by eating more fruits, vegetables, and beans.

Magnesium

Magnesium is another mineral that is beneficial for reducing blood pressure. It is one of the most common dietary deficiencies after vitamin D. A lack of magnesium is associated with increased blood pressure and poorer insulin sensitivity.

A meta-analysis of randomised controlled trials with between 3 and 24 weeks of follow up has shown that magnesium supplementation is associated with a decrease in systolic blood pressure of between 3 and 4 mmHg and decrease of diastolic blood pressure of approximately 2.5 mmHg. Results are optimised when both potassium and magnesium are taken in those with high blood pressure.

A number of mechanisms have been proposed for the effect of magnesium in lowering blood pressure, including calcium channel blocking, increasing prostaglandin (PG) E and increasing nitric oxide synthesis.

How to take magnesium

The optimal dose of magnesium is between 500mg and 1000 mg per day. It is best to obtain this from a chelated supplement because this improves absorption and has a lower risk of gastrointestinal issues, such as diarrhoea and bloating. However, magnesium supplements should be avoided in patients with severe renal insufficiency.

Intake can also be boosted through food, including nuts and green leafy vegetables.

Vitamin C

Vitamin C is an essential vitamin with antioxidant properties. It has a number of different functions in the body, particularly those relating to the immune system. Deficiencies in vitamin C are a risk factor for high blood pressure.

The level of vitamin C in the blood is inversely correlated with blood pressure.

In a meta-analysis of clinical trials with a 500mg dose of vitamin C over an 8 week period in participants with high blood pressure, systolic blood pressure was reduced by 4.8mmHg but diastolic blood pressure was not reduced. Some studies have also shown that vitamin C supplementation can enhance the effectiveness of antihypertension drugs such as amlodipine.

How to take vitamin C

To obtain the benefits of vitamin C for lowering blood pressure, it is recommended to take 500mg to 1000mg per day. It is not associated with any side effects. Intake can also be boosted by eating more green leafy vegetables, berries and citrus fruits.

Resveratrol

Resveratrol is a polyphenol that is in particularly high amounts in grapes. A number of studies have shown that it is effective in lowering blood pressure in preclinical models. This is thought to be due to its antioxidant effects, its ability to stimulate nitric oxide production, inhibits vascular inflammation and the prevention of platelet aggregation.

One study of 11 participants found that 150mg resveratrol daily reduced systolic blood pressure by 6mmHg and diastolic by 1mmHg. In a meta-analysis of 6 randomised controlled trials of 247 participants, only higher doses (over 150mg daily) were able to significantly reduce systolic blood pressure.

How to take resveratrol

A daily dose of between 150mg and 445mg is recommended to lower blood pressure. Further research is needed to establish the most optimal dose.

Coenzyme Q10

Coenzyme Q10 (also known as ubiquinone) is a potent lipid phase antioxidant, which is particularly high in raw meat and fish. It is a free radical scavenger, reduces oxidative stress; regenerates other vitamins and antioxidants, reduces the oxidation of low-density lipoprotein. It is also a cofactor and coenzyme in mitochondrial oxidative phosphorylation, which lowers blood pressure and is often low in those with high blood pressure.

A meta-analysis of placebo-controlled randomised controlled trials found that treatment with more than 100mg of coenzyme Q10 in participants with systolic blood pressure greater than 140mmHg or a diastolic blood pressure of over 90mmHg taken over 4 weeks, decreased systolic blood pressure by an average of 11 and diastolic blood pressure by an average of 7.

How to take coenzyme Q10

A daily dose of 10 mmHg per day is recommended to lower blood pressure. It is a fat-soluble compound so it is recommended to take it with food for better absorption.

Lycopene

Lycopene is a carotenoid, a natural pigment that gives vegetables and fruits their red color. It is an antioxidant and therefore protects against cell damage.

A recent meta-analysis of randomised controlled trials found that between 10 and 50 mg per day of lycopene significantly reduced systolic blood pressure. This enhanced the blood pressure lowering the effect of antihypertensive medications.

It is often debated whether it is better to take in lycopene through food or via supplementation. Although foods such as tomatoes are high in lycopene, for blood pressure management, rather than for general health purposes, supplementation is recommended.

How to take lycopene

To obtain the benefits of lycopene for lowering blood pressure, it is recommended to take 10mg per day. Intake can be further boosted by consuming lycopene-rich foods, such as tomatoes.

Pycnogenol

Pycnogenol is bark extract of Pinus pinaster (French maritime pine) and is a natural angiotensin-converting-enzyme (ACE) inhibitor. It protects cell membranes from oxidative stress, increases nitric oxide and improves endothelial function, all of which have a beneficial impact on human health.

Clinical evidence has shown that supplementing with 100 mg Pycnogenol for 12 weeks allowed nearly half of participants to reduce the dose of their blood pressure medication.

How to take pycnogenol

To get the benefits of Pycnogenol for lowering blood pressure, it is recommended to take 100mg per day.

Melatonin

Melatonin is a hormone that is secreted from the pineal gland at night. It acts as a signal of darkness so plays a key role in the physiological regulation of circadian rhythms, including sleep. It is thought to influence blood pressure by protecting blood vessels from oxidation, improving nitric oxide metabolism and endothelial function.

A meta-analysis of double-blind, placebo-controlled randomised controlled trials consisting of 221 people who were taking between 2mg and 5mg of melatonin for between 7 and 90 days reported a significant decrease in both systolic blood pressure and diastolic blood pressure.

As beta-blockers inhibit the body’s natural melatonin secretion, this supplement also improves sleep in people taking this medication for high blood pressure. Melatonin has also been used as an adjunct to the treatment of refractory hypertension (treatment-resistant high blood pressure) with positive results.

How to take melatonin

To obtain the benefits of melatonin it is recommended to take 2mg daily. In order to optimise results, it is best to take a controlled-release rather than a fast-release supplement.

Garlic

Garlic (Allium sativum) is a food product that can improve immunity as well as heart health. It also has anti-aging properties. The molecule alliin is responsible for garlic’s main mechanism.

Garlic enhances the regulation of endothelial nitric oxide, which causes smooth muscle cell relaxation, vasodilation and a reduction in blood pressure. There are a number of dietary and genetic factors which influence these pathways and thus contribute to the development of high blood pressure.

Dry aged garlic is particularly effective for reducing blood pressure as it has ACE inhibition and calcium channel blocking activities. Both of these reduce catecholamine sensitivity, increase bradykinin and nitric oxide, improving arterial functioning.

A recent meta-analysis of nine randomised controlled trials, including 482 individuals treated with aged garlic extract for between 8 and 26 weeks, found that both systolic and diastolic blood pressure were reduced more effectively than by a placebo. The average reduction in systolic blood pressure was 9mmHg and the average reduction in diastolic blood pressure was 4 mmHg. These effects seem to be over and above those obtained through taking blood pressure medications.

How to take garlic

To obtain the benefits of garlic for blood pressure, it is recommended to take 600mg per day. This can be divided into several doses if preferred. Aged garlic is the preferable form to take, not only for its effectiveness but also because of its lack of scent. Intake can also be boosted with food. However, it is important not to microwave garlic as this destroys its beneficial compounds.

Probiotics

Probiotics contain live microorganisms that have a range of health benefits. The most common are bacteria that belong to groups called Lactobacillus andBifidobacterium.

A meta-analysis of randomised controlled trials found that consuming probiotics moderately reduced blood pressure. Effects were more significant in those with high blood pressure initially, those ingesting multiple strains of probiotics and when taking them for more than 8 weeks.

Another meta-analysis of 14 randomised controlled trials, involving 702 participants, found that, compared with placebo, probiotic fermented milk produced a significant reduction of an average of 3mmHg in systolic blood pressure and 1mmHg in diastolic blood pressure. Similarly to the other meta-analysis, results were also more pronounced in those with higher blood pressure at the start.

How to take probiotics

It is recommended to take at least 10 colony-forming units (CFU) per day in order to reduce blood pressure. Intake can also be boosted by eating foods containing probiotics, such as yogurts.

The Bottom Line

It is clear that there is a range of supplements that can help to reduce high blood pressure, which can have benefits for those who are taking prescription high blood pressure medication and those without.

However, if you are taking prescription medication for high blood pressure, you will want to check with your doctor before using any dietary supplements as there could be interactions.

Supplementation can be used alongside making diet and lifestyle changes. These modifications include increasing your intake of foods high in potassium, calcium and magnesium, such as nuts and leafy green vegetables. Being more physically active can also help to lower blood pressure, particularly increasing cardiovascular exercises, such as walking, swimming and jogging.

Blood Pressure supplement Supplementation

This Is What Will Happen When You Eat Bananas Every Day

Bananas are the most popular fruit in the United States. You might be already eating a lot of bananas or you might be someone who is looking for reasons to increase your fruit intake. In any both cases, you need to know these five major banana benefits.

1. Control Blood Pressure

High blood pressure is a silent killer. It can lead to heart disease, stroke, kidney failure and brain disease.

To lower your blood pressure it is recommended to eat more potassium. As a matter of fact, bananas are rich in potassium. One average-size banana has around 12 percent of your daily value of potassium. Even the Harvard School of Public Health recommends eating potassium-rich foods to push your blood pressure down.

2. Appetite Control

Bananas are rich in fiber. An average-sized banana contains up to 12 percent of daily fiber value.

Rich-fiber diet has numerous benefits. It helps to lower cholesterol levels, normalize bowel movements, control blood sugar and helps in achieving healthy weight. Furthermore, fiber slows down digestion. As a result, you feel fuller longer after you eat. If you want to cut calories and lose weight – this is a solution for you.

3. Cancer Prevention

One of another amazing banana benefits is some types of cancer prevention. Research (done by American Institute for Cancer Research) shows that dietary fiber “convincingly” lowers the risk of colorectal cancer. In addition, vitamin C, “probably” lowers the risk of esophageal cancer. A banana contains about 17 percent of daily value of vitamin C. The studies might not be 100% convincing, but eating a banana every day would not hurt.

4. Sport Drink Substitute

If you are looking to substitute your sport drink with something more natural – look no further! Research conduced by Appalachian State University concluded that eating a banana pre- or mid-workout helped to fuel performance as well as sports drinks. Carbs available in bananas can be converted quickly into energy. Furthermore, potassium can help to prevent dehydration.

5. Stronger Bones

Potassium makes bananas a great choice for those who is looking to build stronger bones. Studies show that potassium-rich foods can significantly reduce bone loss. Moreover, bananas can help to prevent osteoporosis.

Bananas

Beta-Alanine Supplements Guide

In this guide, we’ll go over the beta-alanine benefits, and explore the everything you may need to know about this amino acid.

What is Beta-Alanine?

Beta-alanine is a modified version of the naturally occurring amino acid alanine. It’s considered a nonessential amino acid, which basically means that the body can make it on its own, so obtaining beta-alanine through the diet is not strictly necessary.

Alanine, as well as all the other amino acids, are the building blocks of protein. Amino acids are essential for muscle growth and for hundreds of processes within the body.

We obtain amino acids from our diet, and some are also produced naturally in our bodies. From dietary sources, amino acids primarily come from protein-rich foods like meat and dairy products. Beta-alanine, in particular, is mostly found in poultry products.

While we do get some of this amino from our diet, and some is naturally produced in the body, the amount is not ideal, particularly for athletic people.

What Are Beta-Alanine Supplements?

Beta-alanine is a particularly useful amino acid in regards to the fitness community. It’s a common nutritional supplement that’s used by many athletes. It’s one of the few supplements that has been tested in clinical trials to help improve muscle performance.

Beta-alanine is considered a nonessential amino acid, and it’s naturally found in the body, as well as in some foods. You likely obtain a decent amount of beta-alanine from foods like poultry, but probably not enough to make a real difference in your exercise performance.

Because natural beta-alanine levels in the body are usually not ideal for exercise performance boosting results, beta-alanine supplements are often recommended as a way to boost these levels, and therefore boost exercise performance.

There are a LOT of different options, so in this guide we’ll focus on the most effective beta-alanine supplements for your benefit.

Benefits of Beta-Alanine

There are many beta-alanine benefits that are quite significant. The majority of these benefits relate to beta-alanine’s ability to boost anaerobic endurance, but the amino acid also has some other useful benefits, including some antioxidant effects.

As mentioned, beta-alanine is primarily used as a sports supplement. It has been shown to have significant performance-boosting effects, mostly due to its ability to reduce fatigue and improve short-burst endurance.

Because of these properties, beta-alanine is commonly added to pre-workout supplements and other blends, and also of course offered as a standalone supplement. Good beta-alanine supplements have the potential to help improve your performance at the gym, which in the long run can lead to significantly better workout results!

Beta-alanine benefits stem from a number of different properties that this helpful amino acid provides. Much of the performance-boosting benefits can be attributed to beta-alanine’s ability to significantly increase carnosine levels. Essentially, as we exercise, hydrogen ions are released in our body, which affects the pH level of our muscles. This change in pH can decrease our ability to perform high-intensity exercise, and lead to fatigue. Carnosine is an excellent buffer against these hydrogen ions, and therefore against changes in our pH level and subsequent performance ability.

In other words, increased beta-alanine levels lead to increased carnitine levels, and increased carnitine levels help stabilize pH levels. Having stable pH levels helps to delay fatigue, which leads to longer, better workouts. This is a simplified look at the behind-the-scenes process, which is explained in greater detail here.

Next to creatine, beta-alanine is commonly considered to be one of the most effective performance boosters. Additionally, it’s a natural, simple option, with limited side effects.

Who Can Benefit from Beta-Alanine?

Primarily, beta-alanine is an athletic supplement, and therefore is mostly beneficial for fitness enthusiasts. With that said, there are some specific groups that can benefit most from strong beta-alanine supplements, such as:

* Athletes – whether you’re a strength trainer, competitive sports athlete, runner, or just a fitness enthusiast, you can greatly benefit from good beta-alanine supplements. Beta-alanine supplementation can have significant benefits related to improving athletic performance, which can clearly benefit the athletic community in a number of ways.

* Strength trainers – although most fitness enthusiasts can benefit from top beta-alanine supplements, strength trainers and weightlifters can experience the most benefit. Beta-alanine is most beneficial for short-burst endurance, which is generally defined as high-intensity exercise in the 60-240 second range. So, in other words, it’s most effective at boosting rapid, intense exercise – which clearly is beneficial for lifting weights. Conversely, beta-alanine is not as effective for runners and other endurance athletes, but can still be beneficial. Quality beta alanine supplements can be particularly beneficial for strength athletes who feel like they have reached a plateau, and need a helpful push in the right direction.

* Vegetarians/vegans – beta-alanine is naturally found in foods. However, the sources are almost exclusively meat-based. The best sources are chicken, beef, and fish; which, obviously, are not vegetarian-friendly. Vegetarians and vegans are much less likely to obtain adequate quantities of beta-alanine from their diets, so they can benefit from adding beta-alanine pills or powders to their supplement regimen.

* Those looking to lose weight – beta-alanine can benefit those looking to lose weight, mostly because it can help to increase endurance levels. By improving your physical endurance, beta alanine allows you to have more success at the gym, which will help towards your weight-loss goals. Keep in mind that this supplement is no wonder-drug: you still have to put in the work, but the beta alanine can help.

* Aging individuals – beta-alanine contributes to the natural production of carnosine, which is part of the reason that beta-alanine helps to improve exercise performance. Additionally, carnosine has some anti-aging properties, due to its role as an antioxidant. This makes beta-alanine an effective supplement for some individuals who are wanting to slow the effects of aging on the body. It’s no miracle supplement, in this regard, but it can help!

How to Take Beta-Alanine

Beta-alanine generally comes in powder form, but capsules are also available. In its more popular powder form, the supplement needs to be mixed with water or another liquid. It can also easily be added to pre-workout shakes and other nutritional drinks.

Various flavors are available, as are flavorless versions. You may want to consider a flavorless version for versatility, so that you can mix it with various other supplements, protein powders, etc.

The beta-alanine dosage amounts vary, with 2-5g per day typically being the recommended amount. This amount is true of all forms of the amino acid; i.e. it makes no difference if you’re taking a powdered version vs beta-alanine pills. It’s wise to not exceed 5g/day unless otherwise instructed by a doctor. The more you take the more chance you have of experiencing side effects.

Beta-alanine is effective at boosting workout performance, which makes it no surprise that it’s so commonly used in pre-workouts. If you’re already taking a supplement that contains beta-alanine, make sure to consider that when calculating your appropriate dosage.

Although beta-alanine is commonly used in pre-workout blends, you don’t necessarily need to take it right before your workout. Some articles suggest that it may be better to split your dose up into 3-4 equal amounts throughout the day, although this is not strictly necessary.

Are There Any Side Effects?

Beta-alanine does cause some side effects in some people. The most common is a temporary condition known as paresthesia, which causes a tingling sensation on the skin. This is a normal reaction to beta-alanine, and is completely harmless.

It can certainly be surprising, at first, so it’s good to be aware of this side effect before you begin supplementation.

Generally, as your body gets used to this supplement this tingling effect will lessen or go away completely. Other than this common feeling of tingling, beta-alanine does not generally cause side effects.

amino acids beta-alanine PH supplement Supplementation

Best Types of Supplements for Bulking & Gaining Weight

You would love to gain some weight in a healthy way and maybe put on a few pounds of muscle.

That way you will at least look like you have been working out, right?

Gaining weight healthfully is not just about eating a ton of extra calories a day (although that does somewhat help), you also want to throw a few supplements into the mix to support your efforts.

These supplements work in different ways, some can help add additional calories, while others help boost performance so you can work out harder.

How Weight Gain Works

First, you need to understand how weight works. The body resists gaining or losing weight. It tries really hard to stay the same. So, in order to gain or lose weight you have to put in some effort. For weight loss, you have to eat less and for weight gain, you have to eat more.

You can figure out how many calories you burn with a simple calorie calculator. This will give you the number you need to maintain your weight. You will then need to eat more calories than that. Aim for 500 extra to start, so you don’t feel overly stuffed or full.

But, if you want to gain weight you probably don’t want to gain it all in fat. This means just eating a bunch of extra calories won’t be enough. You will have to take into account the type of extra calories you will be eating.

The muscles need protein to build muscle. After you exercise, the muscles will only grow if there is enough protein available and if that amount exceeds the protein that was lost during the workout.

Without protein to replenish the muscles after a tough workout, the muscle will just consume itself.

The muscles continue to breakdown about 24-48 hours after the workout, so you don’t need to just worry about your protein immediately after your workout. Forty-eight hours is the critical window where you need to continue to eat enough protein.

How much protein do you need?

The recommendation is based on body weight. In order to gain weight, you want to eat 0.5-0.9 grams per pound. This means if you weigh 150 pounds, you will need 75-135 grams of protein per day. Four ounces of meat, chicken, or fish has about 28 grams of protein.

This means you will have to eat about 11-20 ounces to meet your daily protein requirements. You can also use supplements if that is easier.

Hormones also impact muscle growth, particularly insulin and testosterone. We will talk about some ways to increase testosterone, but insulin is also important. After a workout, if insulin is high, then muscle breakdown will be prevented.

How do you get your insulin up after a workout? By eating some carbohydrates in addition to your protein.

The bottom line to gain weight with your diet is to:

1. Eat more calories. Add healthy fats to get your calories up.

2. Eat more protein to be sure you are putting on muscle.

3. Don’t forget those carbs to keep insulin levels up and prevent muscle breakdown.

Once you get your diet dialed-in you can use supplements can give you the edge you need to help you reach you weight gain goals.

Whey Protein

You need protein to gain muscle mass and a whey protein supplement is the best way to do this.

Whey consistently demonstrates that it is the best type of protein for building muscle, basically it out performs all other types.

Whey is one of the two proteins found in cow’s milk, the other is casein. It is a complete protein, containing all nine essential amino acids needed for human health. In addition, the amino acid composition in whey is ideal for muscle building. It is high in branch-chain amino acids, particularly leucine, that helps promote muscle growth by stimulating the release of muscle-building hormones.

Due to its composition, it is easily absorbed, which helps ensure the amino acids where get to the muscles where they are needed. Adding whey to your routine is the best way to get your muscles the protein they need to help you gain weight.

How to Take Whey Protein

When you go out to look for a whey supplement, you might feel overwhelmed because there are so many different kinds. The three main types available are whey concentrate, isolate, and hydrolysate. The main difference is how they have been processed. The more processed they are, usually the higher the price.

Whey concentrate is usually the best tasting and cheapest because it is higher in fat and lactose (milk sugar) when compared to the other two. This would not be a good choice for someone who is lactose intolerant.

Whey isolate also has a bit of lactose so you may want to avoid this if you are very sensitive to it. It is slightly more processed than concentrate and more expensive.

The best choice for someone who wants to gain weight is whey hydrolysate. This is generally the most expensive, but has additional benefits for weight gain. It has been found to increase insulin levels, which is necessary to put on muscle. Whey hydrolysate probably tastes the worst out of all three options, but feel free to add fruit, peanut butter, or other flavorings to it.

Since muscles need protein for 24-48 hours after a workout to re-build, consider adding whey to your daily routine. It is most beneficial right after a workout. Try to get in 20-30 grams of whey protein immediately following a weight training session.

Creatine

Creatine monohydrate is one of the most extensively researched dietary supplements. Over 500 studies have shown that it can increase muscle and strength gain by 5-15%. It works by boosting creatine and phosphocreatine in the muscles. When these two substances are high, you can push harder during your workout, so you can see muscle gains faster. It also helps improve muscle strength and increases hormones responsible for muscle building.

Creatine can also help your muscles look bigger by increasing water in the cells. Sometimes it is all about the look, isn’t it?

But, no matter how great creatine might be as a supplement, it won’t work if you don’t exercise, as it doesn’t magically make your body build muscle.

How to Take Creatine

If you are taking creatine for gaining weight, you want to “load” the creatine the first week. This means you will take 20 grams per day for the first 5-7 days. During this time, expect to see a 2-4 pound weight gain from the water the muscles will pull in to hold on to the creatine in the cells. After that, you can drop down to 5 grams per day for maintenance.

Weight Gainers

Weight gainers are supplements with huge amounts of protein and calories to help you gain weight. Eating more calories, especially from protein, can be really hard because protein is so filling. These types of supplements were designed to help you out.

Many of these supplements contain over 1,000 calories per serving. It would be really hard to make a 1,000 calorie supplement of protein alone, so many of these also have a mega dose of carbs included. The macronutrient breakdown for most of these supplements is anywhere from 75-300 grams of carbs and 20-60 grams of protein.

There isn’t a huge amount of research on these products specifically, although not all people react the same to such a large boost in calories and protein. Meaning, you may not see the huge mass gains you expect from using these supplements.

How to Take Weight Gainers

Weight gainers are ideal for people on the go who have trouble eating enough food. They allow you to get a ton of calories in one easy step. They can be used as a meal replacement or snack. Many of them contain vitamins, minerals, or other added nutrients. You want to be sure that you are not getting too much of any one nutrient if you are taking other supplements in addition to the weight gainer, so be sure to carefully check the labels.

Beta-alanine

Beta-alanine doesn’t promote weight gain, but can help reduce fatigue and increase exercise performance so you can work out harder. It works by preventing the build-up of acidic compounds that are created during workouts. Basically, it reduces muscle burn, so you can work out longer. It does so by increasing the levels of a compound called carnosine in the muscles. Carnosine helps neutralize the acidity created during weight training.

How to Take Beta-alanine

Supplementing with 2-6 mg per day can help increase carnosine by 20-80%. Beta-alanine needs to be taken consistently to increase levels of carnosine in the muscles, just taking it occasionally won’t help.

When looking for a beta-alanine supplement you might encounter a few carnosine supplements as well. But, those surprisingly are not as effective as beta-alanine in increasing carnosine in muscles. Carnosine when taken orally gets broken down into other compounds, so it never reaches the muscles where it is needed.

HMB

Beta-hydroxy beta-methylbutyrate (HMB) can help reduce muscle breakdown after a workout and boost recovery. HMB is a molecule that is produced during the processing of the branch-chain amino acid leucine. It is one of the reasons why leucine is always recommended for muscle building.

Although the body naturally produces HMB, taking it as a supplement has shown to encourage muscle growth and reduce muscle break down. Ideally, HMB should be taken immediately after a workout for the most benefit.

How to Take HMB

Dosage of HMB is based on body weight. The recommended amount is 17 mg per pound of body weight. This would mean a 140 pound person would need about 2.5 grams a day. It will take about 2 weeks to see the benefit of HMB.

Testosterone Boosters

Testosterone is a hormone that is needed to build muscle. There are several different supplements that claim to boost testosterone. Some have more research behind them than others. A few popular ones are:

* D-aspartic acid

* Fenugreek

* DHA

* Tribulus terrestris

* Ashwagandha

* Ginger

* Zinc

* Vitamin D

The research on these supplements is mixed. For example, one small study on ashwagandha, muscle strength, and testosterone, showed that 300 mg of ashwagandha twice a day did increase testosterone levels, muscle mass, and strength for young men. A 2013 study found supplementing with 3g of D-aspartic acid in combination with a weight training program significantly increased muscle strength and mass. But, interestingly enough, there was no increase in testosterone levels.

Much of the research on these other “testosterone boosters” has been done on men with low testosterone levels or sexual dysfunction, not on those who want to gain weight. If your testosterone levels are normal, you may not see a huge change with these supplements.

How to Take Testosterone Boosters

Since the research on these is mixed, proceed with caution. Many of these supplements, like vitamin D, ashwagandha, and ginger, are generally considered safe for most people at normal doses. Avoid taking supplements with multiple ingredients, as there isn’t enough research to determine how these boosters interact with each other.

Branch-chain amino acids (BCAAs)

Protein is made up of amino acids, each of which has a different composition. There are three amino acids, valine, leucine, and isoleucine that are referred to as the “branch-chain amino acids” because of how their side chains branch off. This is probably way more organic chemistry than you need to know. The point is that branch-chain amino acids (BCAAs) are important for muscle growth and reducing muscle loss.

A 2016 study evaluated the use of BCAAs on 17 resistance-trained athletes. They gave the athletes either a BCAA supplement or a carbohydrate-only supplement for 8 weeks, while the subjects continued to work out and follow a low-calorie diet. Those who received the BCAAs maintained lean muscle mass and increased strength. Researchers concluded that even on a low-calorie diet, those who received the BCAAs still were able to gain muscle mass.

How to Take BCAAs

BCAAs are widely available in food, every food with protein has BCAAs. Whey protein is also great source of BCAAs. If you are getting enough protein, you probably don’t need a separate BCAA supplement.

If you want to take BCAAs alone, the dose is 3-6 grams before or during your work out. The supplement you choose should be two parts leucine to one part isoleucine and valine.

Caffeine

Caffeine won’t directly cause you to gain weight. Most caffeinated drinks, like coffee or tea, don’t have any calories and you need calories to gain weight. But, caffeine does enhance performance. There is significant evidence that moderate caffeine intake, about 3-6 mg/kg of body weight, can enhance athletic abilities. But, there is a limit to caffeine’s ability to increase performance. After about 6 mg/kg, there is no improvement. But, the ability to work harder during a workout could eventually result in muscle gain.

How to Take Caffeine

Caffeine is most effective when consumed without water, in a capsule or supplement form. But, regular coffee can work too. A cup of coffee has about 100 mg of caffeine, depending on how strong you make it. For a 150 pound person, 200-400 mg of caffeine is the recommended amount for optimal athletic performance.

But, tread with caution with caffeine. You probably already know how too much caffeine might affect you. If it makes you jittery or anxious, back off. Too much caffeine at once can be dangerous and lead to heart problems.

Citrulline

Citrulline is a non-essential amino acid that the body is able to produce on its own, but is also found in food. Although it won’t directly result in weight gain, it does allow you to work out harder which could eventually help with increasing muscle mass.

A 2010 study evaluated the impact of citrulline on bench press performance and recovery. Forty-one subjects performed two sets of bench presses and were given either 8 grams of citrulline or a placebo. The subjects were asked to do repetitions to fatigue at 80% of their one rep max. The subjects who received the citrulline were able to do 53% more repetitions than the placebo group. They also reported 40% less muscle soreness after the exercise session. The reason for these findings is that citrulline is able to increase blood flow to the muscles, which may result in a boost in performance.

How to Take Citrulline

There are two types of citrulline on the market, L-citrulline and citrulline malate. For sports performance, citrulline malate is the preferred type. The recommended dose is 6-8g of citrulline malate about an hour before exercise.

Tips to Gain Weight

The bottom line with weight gain, just like weight loss, is patience. Unfortunately, we are all shaped differently.

For some people, putting on muscle mass can be easy and fast. For others, they may never have the muscles mass they desire.

There is only so much you can do to modify the shape of your body. The best thing you can do is to continue to work out, get enough calories and protein, and try a few supplements that can help, the rest is up to your genetics.

bcaa beta-alanine building muscels Caffeine citrulline creatine Gain Weight hmb muscle Protein Supplementation testosterone booster whey protein

Vitamins

Vitamins are substances that your body needs to grow and develop normally. There are 13 vitamins your body needs. They are

* Vitamin A

* B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate)

* Vitamin C

* Vitamin D

* Vitamin E

* Vitamin K

You can usually get all your vitamins from the foods you eat. Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a vitamin B12 supplement.

Each vitamin has specific jobs. If you have low levels of certain vitamins, you may get health problems. For example, if you don’t get enough vitamin C, you could become anemic. Some vitamins may help prevent medical problems. Vitamin A prevents night blindness.

The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take vitamin supplements. It’s a good idea to ask your health care provider first. High doses of some vitamins can cause problems.

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What is Leucine?

Leucine is a branched-chain amino acid (BCAA) that is critical for muscle repair and protein synthesis.

In fact, leucine may be considered the most important of the three BCAAs.

The other two branched-chain amino acids are valine and isoleucine. Leucines’ importance is due to it being the primary amino acid involved in the building of muscle tissue.

As an amino acid, Leucine is one of the “building blocks” of protein and muscle tissue.

As you consume protein your body breaks it down into amino acids. Those amino acids help build muscle and help the body function properly.

It has been noted in studies that leucine helps wounds heal, regulates blood sugar levels, and produces growth hormones.

Leucine is one of the nine essential amino acids that the body needs to grow and function properly.

Unlike nonessential amino acids, essential amino acids cannot be created by the body. Therefore, the essential amino acids need to be digested through foods or supplements.

The greatest natural sources of leucine through the diet are animal proteins such as poultry, eggs, and meat.

Leucine can also be ingested through other sources such as beans and legumes.

In supplements you will see “L-Leucine” and “Leucine” as ingredients. These two terms refer to the same active ingredient.

Leucine has many potential benefits, but most studies are centered around its effects on muscle growth and athletic performance.

Leucine Uses

There are many potential uses for leucine supplements, some of which are more proven than others.

Some of these potential benefits include:

* Strength performance: In one study, researchers had participants supplement with 4 grams of leucine each day during a 12-week resistance training program. This documented study showed that L-leucine supplementation resulted in a significant increase in strength performance. Leucine may be used as a nutritional supplement to enhance strength performance – either on its own or combined with other BCAAs.

* Muscle recovery: A study where participants supplemented before doing squats suggest that leucine may be useful for muscle recovery following exercise. Ultimately, leucine strongly promotes protein synthesis in skeletal muscles, and protein synthesis is vital for proper post-workout recovery.

* Muscle loss: In a two week study the researchers supplemented meals of older adults with 4 grams of leucine per meal, three times a day. Researchers in this study found leucine supplementation may improve muscle protein synthesis in response to lower protein meals in older adults. This may be beneficial for slowing muscle loss in older populations, but more research is needed.

* Muscle gain: It is thought that leucine supplementation may be beneficial for muscle growth, when combined with strength training. Results have shown that low levels of leucine signals mechanistic Target of Rapamycin (mTor) to be disabled. When leucine levels reach sufficient levels, mTor is increased and muscle building can begin.

There are more claimed benefits of leucine supplementation, but they may not have adequate clinical evidence supporting them.

As a whole, leucine supplements need more clinical research in order to fully realize its potential benefits.

It’s also worth noting that there are many documented benefits of branched chain amino acids, as BCAAs in general are very well-studied.

There have been fewer studies looking specifically at Leucine by itself.

How to Take Leucine

Leucine is known to be bitter tasting as a powder, so you may want to consider capsules if you cannot stomach bitter tastes.

If you want to consume the powder, it can be mixed with protein shakes, smoothies, etc.

There are also flavored powders available, which help to mask the bitter taste of leucine.

There is not an established daily dose for leucine, but most studies above consisted of 4,000 – 5,000 mg per day.

Examine.com notes that leucine is typically supplemented in the 2,000 – 5,000 mg per day range.

Depending on your personal goals, manufacturers recommend taking leucine before and after workouts. It may also be beneficial to take before bed to help recovery during sleep.

Side Effects and Precautions

There are no known harmful side effects for taking branched-chain amino acid (BCAA) supplements such as Leucine.

There may be some potential interactions with pharmaceuticals, however.

For instance, leucine supplements combined with diabetic medications can drop blood sugar levels. Therefore, patients with hypoglycemia should not take leucine supplements.

Be sure to ask your doctor or physician before taking supplements. That way, your doctor can check to see if there are any side effects or interactions with medications or foods.

Leucine supplements should not be used by infants, or women who are pregnant or breastfeeding.

Anabolic bcaa Leucine Muscle gain Muscle loss Muscle recovery Strength performance Supplementation

Best Types of Supplements to Consider for Heart Support

Heart disease is the leading cause of death globally. That is why it is so important to stress the need for improved heart health support.

When it comes to overall health, ignoring the health of your heart would be like forgetting to put an engine in your car. This is because the heart pumps blood rich oxygen to all parts of the body.

Without a healthy heart, your body would simply not sustain life. That’s why caring for your heart through such ways as diet and exercise is vital to improving the quality and quantity of your life.

When it comes to nutrition, a heart healthy diet full of whole foods like fiber-rich fruits and vegetables and low in high-sodium processed foods is ideal.

It’s also just as important to stay active often to maintain heart muscle strength and manage your weight to lower heart disease risk. Also, quitting smoking or not starting as well as managing stress is necessary to lower your risk of high blood pressure that can lead to heart disease and stroke.

Along with such lifestyle changes, supplements may be essential to filling in the gaps of your healthy lifestyle to help prevent heart disease.

In fact, research shows that certain nutrient deficiencies can put your heart health at risk. This study showed that one out of five people with heart failure were deficient in nutrients such as vitamin A, calcium, magnesium, iodine, and selenium as well as vitamin D.

Therefore, in addition to the heart healthy lifestyle behaviors mentioned, adding a supplement to your daily routine may be beneficial.

So, let’s talk about the top supplements that can help you best support your heart health.

Beta carotene

Antioxidants, by definition, help to fight inflammation and in turn oxidative stress in the body that can lead to chronic disease like heart disease.

Examples of some antioxidants include beta-carotene as well as vitamins C and E.

Although you can consume these vitamins through colorful fruits and vegetables, sometimes you may not consume enough of these foods daily. Therefore, taking such vitamins in supplement form can help fill in the nutrient gaps in your diet and in turn improve your heart health.

Beta-carotene, in particular, is an antioxidant that is converted to the carotenoid form of vitamin A in the body. This fat-soluble vitamin is vital for vision, immune health, and reproduction in the body.

When it comes to heart health, studies show that the potent carotenoid lycopene can greatly improve heart health.

Research shows that by reducing inflammation, lycopene increases the ability of the body to use nitric oxide. This in turn has shown to improve the dilation of blood vessels in those with heart disease. By doing this, lycopene can help improve heart health outcomes and can also help prevent heart disease in healthy individuals.

CoQ10

Another antioxidant effective in improving heart health is coenzyme Q10, or CoQ10.

CoQ10 is produced by the body naturally, but sometimes a person may not have enough of this compound to sustain optimal health. For example, as people age, levels of CoQ10 in the body decrease. Also, those with heart disease have been shown to have lower levels of CoQ10.

Therefore, such individuals at risk for low levels of the compound would benefit from supplementing their diet with CoQ10.

In fact, research shows that CoQ10 can be protective against heart disease in older adults. This study looked at a group of healthy older adults that were given a daily supplement of CoQ10 and selenium for four years.

Study results show that the protective effect of this supplement not only lasted through the four-year study period, but this effect also extended during the 12-year follow-up period.

Furthermore, other recent research shows that CoQ10 can help lower lipid levels. A meta-analysis of eight clinical trials, study results show that CoQ10 supplementation may be effective in lowering total cholesterol.

Since elevated cholesterol levels are a major risk factor for coronary artery disease, these results show that CoQ10 could help reduce a person’s risk of heart disease health outcomes.

Selenium

Selenium, as mentioned before, may play a role in improving heart health. It is an essential nutrient needed in the body for thyroid hormone metabolism, reproduction, and for protection from oxidative damage.

Most adults should consume 55 micrograms of selenium each day for optimal health. You can consume selenium through food, but the rich food sources of this nutrient like Brazil nuts, yellowfin tuna, sardines, and canned shrimp are not common foods in the refrigerator or pantry. Therefore, this is why supplementation of selenium is likely ideal for most people.

When it comes to heart health, research shows that selenium supplementation was helpful in improving both heart health and related metabolic health.

One study found that selenium supplementation helped lower the inflammatory marker C-reactive protein. This result suggests that selenium may help reduce inflammation and oxidative stress in the body in those with heart disease.

Another study looked at the effect of consuming selenium through Brazil nuts on lipid levels. This study found that a single serving of Brazil nuts can improve the lipid profiles of healthy people.

Finally, a meta-analysis study looked at selenium supplementation and its impact on metabolic health. Study results show that selenium supplementation can reduce insulin levels and improve insulin sensitivity. This is good for heart health since insulin sensitivity is a risk factor for heart disease and diabetes.

B Vitamins

The B vitamins are eight water-soluble nutrients that play a vital role in brain function, energy production, and DNA synthesis and repair, among other things. Not to mention, that various studies have found certain B vitamins to play an important role in heart health matters.

B vitamins can be found in both animal and plant-based sources but have been found to be more bioactive in animal-based sources. Because of this, those who do not consume enough animal products daily, such as those on mostly plant-based diets like vegetarians, may be lacking in B vitamins. Therefore, supplementation would be needed in such cases to ensure that these individuals can reap the full health benefits of B vitamins.

When it comes to heart health, research shows that lower levels of B vitamins in the diet and the blood has been linked with oxidative stress and high levels of the amino acid homocysteine in the blood.

These two factors in turn greatly increase the risk of heart disease. Therefore, it can be suggested that supplementing with B vitamins could reduce such risk factors.

In particular, studies have looked at the effects of niacin supplementation on heart health outcomes.

One study found that extended-release niacin may help reduce levels of remnant cholesterol and increase “good” high-density lipoprotein cholesterol levels (HDL) in coronary heart disease patients.

This is a significant result since remnant cholesterol is a combination of the very low density and intermediate density lipoproteins. These lipoproteins promote a high risk of plaques in the arteries that in turn increase risk of heart disease and related health issues. However, there are no studies to confirm that taking niacin along with statin therapy adds any benefit.

Therefore, be sure to talk to your doctor before adding any new supplements to your current medication regimen.

Vitamin D

Although vitamin D is well-known for its bone health benefits, its heart health benefits are just starting to reveal themselves.

Vitamin D is a fat-soluble vitamin that is found in very few foods like salmon, swordfish, tuna fish, cod liver oil, and fortified milk or orange juice, to name a few. Thus, most people rely on sun exposure to soak up their daily dose of vitamin D.

However, for those who live in certain climates, or do not go outside often, vitamin D deficiency may occur. In these cases, people may require supplementation to help meet their minimum daily requirement of 600 IU of vitamin D daily.

To find out if you are low in vitamin D, you will need to ask your doctor for a blood test since it is typically not included in the average annual lab check.

When it comes to heart health, the research on vitamin D is still in its early stages. However, so far research is finding a link between a higher risk of heart disease risk factors and lower vitamin D levels.

Also, these observational studies will need to be followed up with larger clinical trials before such a causal relationship can be confirmed.

In the meantime, if you are vitamin D deficient, it may be of benefit to supplement with vitamin D as recommended by your healthcare provider.

L-Carnitine

Carnitine, an amino acid found in all cells of the body, is vital for producing energy. Most people produce enough carnitine naturally in the body to meet their daily needs. However, some people take carnitine, also known as L-carnitine, to improve performance or to replenish carnitine stores as they age.

In fact, some research shows that L-carnitine can improve cognitive function in older adults.

Other promising benefits of L-carnitine though are related to heart health.

Research shows that L-carnitine can reduce risk of several heart health factors like hypertension, hyperlipidemia, and obesity. Also, in those with diseased heart muscle, L-carnitine levels may be low, so supplementation could help improve heart health outcomes.

Studies show that L-carnitine supplementation has been shown to significantly increase the “good” high-density lipoprotein cholesterol and slightly lower triglyceride levels in patients with coronary artery disease (CAD).

Not to mention that L-carnitine can help improve clinical symptoms in those with congestive heart failure. Therefore, if you are at risk for heart disease, it may be worth asking your healthcare provider whether L-carnitine may be helpful for you.

Magnesium

Magnesium is a mineral in the body found in cells and bone that is important for producing energy in the body as well as conducting nerves, contracting muscles, and controlling normal heart rhythm. Therefore, it comes as no surprise that magnesium is an important factor in heart health.

Most adults should consume about 310-420 milligrams of magnesium a day through foods like almonds, peanuts, cashews, and legumes like soybeans and black beans. However, if someone doesn’t eat enough of these types of foods, then they may be prone to health issues related to low magnesium intake such as increased risk of bone health and heart health issues.

In fact, research shows that those who have higher circulating levels of magnesium have lower risk of cardiovascular disease. Also, higher levels of magnesium intake have been linked to lower risk of heart disease risk factors like metabolic syndrome, diabetes, and hyperlipidemia.

Taking that into account, it may be beneficial to start taking a magnesium supplement if you are currently at risk for heart disease.

Turmeric

The golden spice turmeric, commonly used in Indian cuisine, contains potent heart health benefits.

These benefits stem from the activity compound curcumin, which makes up about 2-3-percent of the total weight of turmeric. Curcumin is well-known for its anti-inflammatory and antioxidant properties.

Black pepper, or piperine, is often consumed with curcumin to help improve the bioavailability, or body’s ability to use the compound.

Research shows that curcumin can help manage inflammatory conditions such as arthritis, anxiety, hyperlipidemia, and metabolic syndrome as well as exercise-induced inflammation.

By lowering lipid levels in the body, curcumin can help lower risk of heart disease in those with cardiovascular risk factors. Research also shows that curcumin compounds can also promote healthy blood circulation, which in turn could help lower heart disease risk.

The cardioprotective properties of curcumin alone are reason enough to add this supplement to your heart healthy routine.

Garlic

Not only does garlic provide potent flavor to meal time, but it is also a powerful heart health supplement.

Garlic, or Allium sativum L., contains organosulfur compounds that show antioxidant, anti-inflammatory, and cardioprotective properties. Research shows that supplementing with garlic can help improve blood lipid profiles in those with high cholesterol and can also improve blood pressure levels in those with hypertension.

The major active component of garlic may be responsible for such cardioprotective effects.

Current research reveals that the cardioprotective effect of Allium sativum may stem from its ability to reduce oxidative stress in the body. Also, a certain type of garlic, known as black garlic, has particularly potent antioxidant properties.

This type of garlic, made from fresh garlic processed under high temperatures and humidity, has shown to improve quality of life and left ventricular ejection fraction in those with congestive heart failure.

Furthermore, the supplement of aged garlic extract has been found to lower heart disease risk by reducing the accumulation of certain kinds of plaque in the arteries.

Omega-3 fatty acids

A heart healthy diet is known for its focus on healthy fats like omega-3 fatty acids from nuts, seeds, avocado, and fatty fish like salmon.

Supplementation of this fatty acid also shows significant heart health benefits. Research shows that omega-3 fatty acids can help improve endothelial function by promoting release of nitric oxide, which in turn helps with healthy dilation of blood vessels and reduces inflammation in the vessels.

The strongest evidence of omega-3 fatty acid supplementation and heart health is related to research linking the supplement with prevention of cardiac death.

And while more studies need to be done to confirm other heart health benefits of such supplements, it would not hurt to add such a supplement to your diet to improve heart health outcomes. Not to mention that studies show that polyunsaturated fatty acids like the omega-3 fatty acids may reduce risk of diabetes, of which heart disease is a complication.

It is recommended that your omega-3 fatty acid supplement contain a good source of both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are two types of long-chain omega-3 fatty acids.

Summary

Heart health is vital to overall health. Therefore, it’s important to make sure your heart health nutrient needs are being met through your diet.

If you are lacking in such nutrients, then a supplement such as those listed above may be necessary to fill in the gaps. Some of these vitamins can be fulfilled with a multivitamin option. However, it’s important to read the label to make sure that the multivitamin is providing enough of the important heart health nutrients to make a difference in your health.

It may be helpful to talk to a qualified healthcare provider to help you make the best choice when it comes to supplements to help support your heart health.

Also, meeting with a registered dietitian or exercise specialist may help you create a diet and exercise routine that is providing the most benefit for your heart health.

In the meantime, have your nutrient labs checked and try a heart health supplement or two, depending on your nutrient needs, so you can take the first steps towards improving your heart health today.

Beta carotene CoQ10 garlic heart l-carnitine magnesium omega 3 Selenium supplement Supplementation turmeric vitamin b vitamin D

calcium

You have more calcium in your body than any other mineral. Calcium has many important jobs. The body stores more than 99 percent of its calcium in the bones and teeth to help make and keep them strong. The rest is throughout the body in blood, muscle and the fluid between cells. Your body needs calcium to help muscles and blood vessels contract and expand, to secrete hormones and enzymes and to send messages through the nervous system.

It is important to get plenty of calcium in the foods you eat. Foods rich in calcium include

* Dairy products such as milk, cheese, and yogurt

* Leafy, green vegetables

* Fish with soft bones that you eat, such as canned sardines and salmon

* Calcium-enriched foods such as breakfast cereals, fruit juices, soy and rice drinks, and tofu. Check the product labels.

The exact amount of calcium you need depends on your age and other factors. Growing children and teenagers need more calcium than young adults. Older women need plenty of calcium to prevent osteoporosis. People who do not eat enough high-calcium foods should take a calcium supplement.

Osteoporosis is a disease that thins and weakens the bones. Your bones become fragile and break easily, especially the bones in the hip, spine, and wrist. In the United States, millions of people either already have osteoporosis or are at high risk due to low bone mass.

Anyone can develop osteoporosis, but it is more common in older women. Risk factors include

* Getting older

* Being small and thin

* Having a family history of osteoporosis

* Taking certain medicines

* Being a white or Asian woman

* Having low bone density

Osteoporosis is a silent disease. You might not know you have it until you break a bone. A bone mineral density test is the best way to check your bone health.

To keep bones strong, eat a diet rich in calcium and vitamin D, exercise, and do not smoke. If needed, medicines can also help. It is also important to try to avoid falling down. Falls are the number one cause of fractures in older adults.

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