Best Types of Supplements for an Energy Boost
Exhaustion can strike anyone at any time. While fatigue is a side effect of many medical conditions, it’s also an ever-increasing side effect of modern life.
There are many reasons why someone may have low energy including:
* Inadequate amounts of quality sleep
* Diet that doesn’t provide what your body needs
* Emotional or psychological stress
* Anemia
* Thyroid problems
* Bacterial or viral illness
Low energy presents itself in different ways. You may have a hard time completing physical activities like workouts or your job. Your brain doesn’t function as efficiently so it’s easier to make mistakes or harder to remember things. Mood can also be affected by fatigue.
Understanding why you’re tired is of utmost importance to your long-term health. It can also help you choose the right supplements. Supplements can help boost energy temporarily or even correct an underlying reason for fatigue.
There are many types of supplements that can help improve energy. The ones listed here fall into three categories – adaptogens, cellular energy supporters, and nitric oxide boosters.
Adaptogens help the body adapt to stress. While there aren’t many well designed clinical studies to support their use yet, we can acknowledge that they’ve been used by humans for thousands of years for a wide range of ailments including fatigue. Limitations in western science doesn’t necessarily mean that adaptogens are not potent, useful remedies when used with care and common sense. It just means we’re still trying to figure out how they work and for whom.
Cellular energy supporters supply the cells with what they need to produce energy. What goes on within the mitochondria of a cell to produce energy is impressive and requires an adequate supply of many compounds. If one compound isn’t available, the process slows or stops. Taking certain supplements can provide the cells what they need to make energy which is used by your muscles and organs.
Nitric oxide boosters stimulate nitric oxide production in the body. Nitric oxide, or NO, is a vasodilator and helps with energy levels by increasing blood flow. While studies tend to focus on exercise performance, you don’t have to be an athlete to benefit from them.
American or Asian Ginseng
American ginseng (Panax quinquefolius) and Asian ginseng (panax ginseng) are adaptogenic herbs that may be useful in treating fatigue, cognitive functioning and memory.
The World Health Organization (WHO) supports the use of Asian ginseng as “a prophylactic and restorative agent for enhancement of mental and physical capacities, in cases of weakness, exhaustion, tiredness, and loss of concentration, and during convalescence”.
The two types of ginseng are similar but have different amounts of ginsenosides, the compound believed to give them some of their benefits. This could be why they have slightly different effects in studies. Nevertheless, both types are considered effective in helping to reduce fatigue and improve mental performance.
In one study of 52 healthy people between the ages of 40 and 60, those who received 200 mg of American ginseng had notable improvements in their working memory.
Asian ginseng showed a significant effect on self-reported fatigue in a study of 90 adults who experienced chronic fatigue.
How to use American or Asian ginseng:
It’s suspected that long term, continued use of ginseng can reduce its effects. It’s recommended that daily supplement use be limited to a three-month period.
American and Asian ginseng is generally considered safe but not recommended for people who are pregnant or nursing, or who have high blood pressure.
Suggested dosage:
* Tincture 1:5 (g/ml): 5-10 ml
* Standardized extract (4% total ginsenosides): 100 mg twice daily
Eleuthero
Eleuthero (Eleutherococcus senticosus), while not technically ginseng, is often referred to as “Siberian ginseng”. Despite the nickname, it is a completely different herb. Like ginseng though, eleuthero is an adaptogenic herb that has been traditionally used to combat physical, emotional and mental fatigue.
Eleuthero is one of the top five adaptogens used by Western herbalists. While more well-designed clinical studies are needed, there is evidence suggesting it may exert anti-fatigue, anti-stress, immuno-enhancing, and anti-depressive effects.
For example, a 2004 study of adults with chronic fatigue showed that eleuthero was effective in reducing subjective feelings of fatigue in those with moderate cases. Those with more severe cases of fatigue, however, did not see such benefits.
Another study examined the herb’s effect on athletic performance. Supplementing with eleuthero twice daily for 8 days in a small study helped improve the stamina and endurance of athletes by as much as 23%.
How to use eleuthero:
It is advised to limit eleuthero use to 1-3 months followed by a 2-month break.
Eleuthero is not recommended for people who are pregnant or nursing, or who have high blood pressure.
Suggested dosage:
* Tincture of a 1:5 (g/ml) standardized preparation: 10-20 ml, 1-3 times daily
* Dry extract: 100-200 mg, 3 times daily
Maca
Maca is an adaptogen that is considered a food. Commonly available as a powder, it has an earthy flavor which people like to mix into smoothies, coffee, or even baked goods. There are a few different varieties including black, yellow and red maca. Native to the Peruvian Andes, it has been used there for thousands of years to enhance stamina, energy, and even libido.
It’s believed that its effects are due to several compounds found in maca including glucosinolates and “macamides”, a new compound discovered in maca.
So, what does maca do? Clinical trials have shown that maca has a beneficial effect on mood and can reduce feelings of anxiety. In this way, it’s considered an “energizer”.
It may also increase physical performance. This was demonstrated in a study where cyclists’ trial times were significantly improved after 14 days of maca extract supplementation.
A review of studies examining the influence of maca on sexual function revealed that both men and women reported greater feelings of desire of well-being, something that can certainly suffer when feeling fatigued. For this purpose, black maca may be the most effective type.
How to use maca:
Maca powder can be incorporated into beverages and baked goods. It may also be part of a supplement blend or as an extract, in which case it is suggested to follow the directions on the supplement label.
There are no known levels of toxicity (there is not enough research yet) but studies show that doses of 3g/day is well tolerated.
Vitamin B12
B12 (also called cobalamin) is a vitamin that is very important but cannot be made by your body. It must be consumed through food, fortified food, or supplements. The best food sources are clams and beef liver, but other meats and fish contain some as well. It is water soluble so it doesn’t remain in your body and must keep being replenished.
B12 is needed for a wide variety of functions in the body including healthy red blood cell formation and energy production. Symptoms of B12 deficiency include fatigue, weakness, and changes in cognitive function.
While it is believed that most people get adequate amounts of B12 through diet, the following factors can put someone at risk for deficiency:
* Vegan or vegetarian diet
* Advanced age
* Use of proton-pump inhibitors (Prilosec, Nexium, Prevacid, etc)
* Gastrointestinal disorders or surgery
* Pregnant or lactating
Recent research suggests, however, that the prevalence of deficiency due to absorption or metabolic issues might actually be underestimated. The role of genes is being studied with regards to how B12 is metabolized in individuals. Several gene variations have been identified that determine whether or not someone can actually absorb and utilize the B12 they consume.
How to use B12:
B12 supplements are available in many multivitamins, and in pill, spray, or gel form. It can also be administered as a shot (usually by a doctor). It is considered very safe so no upper limit has been set for its use.
CoQ10
CoQ10 (also known as Coenzyme Q10 or ubiquinone) is a nutrient that has long been considered a go-to supplement for energy. This is because it is directly involved in the production of energy within cells. All cells require adequate amounts of CoQ10 to make energy, and when not enough is available, energy production is decreased.
Additionally, CoQ10 is a very effective antioxidant and reduces oxidative damage in the body. This helps protect brain and muscle cells which are also linked to energy levels.
Risk factors for CoQ10 deficiency include:
* Deficiency in vitamin B6
* Genetic variations in CoQ10 synthesis or utilization
* Increased demand due to disease
* Oxidative stress
* Use of statin drugs
It’s been found in studies that people with chronic fatigue and fibromyalgia had very low levels of CoQ10 compared with controls.
Like B12, deficiencies are often caused by genes. Since we don’t know that much about the human genome yet, we don’t know all of the primary genetic causes of suboptimal CoQ10 levels or how they interact with outside factors.
Supplementing with CoQ10 has shown to be beneficial for those experiencing fatigue due to diseases. Some studies show that it can also improve exercise performance, but findings aren’t yet consistent, and more research is needed in this area.
How to use CoQ10:
Unfortunately, CoQ10 supplements are not easily absorbed. How well tissues absorb it may depend on how deficient they are to begin with. There is no set recommendation for supplementation, but studies have shown it to be safe up to 1200 mg/day.
Magnesium
Volumes can be written on the hundreds of roles magnesium plays in the body. Its importance cannot be overstated. Magnesium is involved in energy production, sleep regulation, and reducing oxidative damage.
Although magnesium is widely available in many foods, deficiency is quite common. Among those at risk of deficiency include people who are older, eat a nutrient poor diet, have type 2 diabetes, gastrointestinal disorders, are under physical or emotional stress, or consume a lot of alcohol.
Magnesium is an important mineral to consider for fatigue since it is involved in the proper production of cellular energy in mitochondria.
People who are sleep deprived have also been found to have lower levels of magnesium. A study was conducted to see if magnesium supplementation helped exercise performance in sleep deprived subjects and researchers did find that supplementing with 100 mg of magnesium per day for a month improved physical performance.
Speaking of sleep deprivation, magnesium has been shown in animal studies to produce melatonin, a hormone that helps promote better quality sleep. This can be of real benefit to those who make an effort to get more sleep but find themselves waking frequently or feeling unrested.
We know that stress is exhausting. We also know that people who experience chronic stress have lower levels of intracellular magnesium. What we don’t know is whether the stress depletes magnesium stores or if having low magnesium causes feelings of stress. Either way, supplementation can be beneficial in managing the physical manifestations of stress.
How to take magnesium:
The Food and Nutrition Board at the Institute of Medicine of the National Academies suggests that magnesium from supplements and dietary intake should not exceed 350 mg while at the same setting an RDA for some populations above this. Magnesium is considered very safe and has been shown to be safe even at higher doses. Like any supplement, if you have any questions or concerns it is best to ask your doctor.
Magnesium is available in many forms with varying degrees of absorbability. Among the best absorbed forms are magnesium gluconate, citrate, and aspartate.
L-Arginine
L-Arginine is one of the 20 amino acids used by humans to build proteins. The proteins made by amino acids make up all sorts of things like muscle tissue, cells, hormones, enzymes, even bones and blood.
This amino acid converts to nitric oxide (NO) in the body, a compound that helps blood vessels dilate. This may help improve energy levels because in theory, more vasodilation means more oxygenated blood getting to tissues and therefore more energy.
Some studies do suggest that arginine may have an anti-fatigue effect, while others report that these effects depend on who is taking it. For example, researchers have observed that supplementation lead to a higher tolerance to aerobic and anaerobic exercise in moderately trained people but did not have the same effect for those who were already highly trained.
Yet others surmise that the energy boost associated with arginine could be due to it being a potent antioxidant that prevents oxidative damage within the muscle.
Arginine is also important in the production of creatine, a compound that is stored in your muscles and supplies them with energy.
How to use L-arginine:
A wide range of doses have been used in studies. Taking up to 9 grams per day is likely safe for a period of several weeks. Side effects include GI discomfort and lower blood pressure.
Those who have asthma or allergies, cirrhosis, herpes, low blood pressure, have had a recent heart attack, who are planning a surgery, or are on any medications should ask a doctor about any interactions.
L-Citrulline
Like arginine, L-citrulline is an amino acid that is involved in the production of nitric oxide (NO) and is used to boost energy.
Citrulline helps the body produce arginine as well as creatine. Citrulline’s beneficial effects on exercise performance are theorized by some to be due to its ability to produce arginine. Interestingly, however, some research suggests that citrulline may be more effective as an exercising-enhancing supplement than arginine.
Another way citrulline might help combat fatigue is through its ability to protect against the harmful effects of the acids and ammonia that your body naturally produces. In other words, it may help with the body’s acid-base balance.
Besides actually improving exercise performance, citrulline has also been shown to improve subjective feelings of fatigue and improve memory after exercise.
How to use L-citrulline:
There is no set recommendation for citrulline supplementation, but 9 grams of citrulline for 1 day or 6 grams per day for up to 16 days were the amounts used in studies.
Beetroot
Yes, beets! Beets usually get credit for being “healthy” but they are also great for energy, especially in juiced, gelled or powdered form. Like the amino acids described above, beetroot helps the body produce nitric oxide.
In addition, beetroot contain high levels of betalains, the bioactive pigments that make beets either bright red or bright yellow-orange. The betalains present in beets as well as the polyphenols resveratrol and quercetin, are excellent antioxidants.
Supplementing with beetroot has shown to increase energy in studies involving exercise tolerance. For example, 15 males were given either 70 ml of either beetroot juice or placebo. Those who received the juice performed better in an intense cycling exercise. Even though the subjects performed better, this study didn’t find any difference in their levels of fatigue during or after the exercise.
The results of a different study, however, did show that not only was exercise performance improved, but fatigue was decreased when the beetroot supplement was taken from an already increased metabolic state (after the participants had already started exercising).
How to take beetroot:
Beetroot can be eaten as part of a normal diet, juiced, or taken in powder, pill or gel form. Due to the pigments that naturally present in beets, they can make your urine or stool red. This is normal and nothing to be concerned about.
Improving energy levels through lifestyle
Supplements can help improve energy levels during times of fatigue and stress. It’s important to remember, though, that fatigue is your body’s way of saying it needs to recharge. For some this may mean something as simple as a nap, for others it is a complete lifestyle overhaul.
After ruling out underlying health problems that may be contributing to lack of energy, the following lifestyle habits can help keep your mind and body working at its best:
* Try to get more sleep
* Drink plenty of water
* Get fresh air
* Eat the food that works best with your body
* Engage in moderate exercise
* Interact with people often
* Do things that make you happy whenever possible
- Published in Blog
Best Types of Supplements for Men’s Health
Men have higher nutrient needs when compared to women due to their larger size and greater muscle mass. Men also have a lot of demands on their time and energy, keeping up with work, family, and maybe a workout or two.
All these demands can really zap a man’s nutritional status. The stress being placed on men is impacting their health, as they have a pretty significantly lower overall life expectancy compared to women.
Men are also more likely to be diagnosed with common chronic illnesses such as diabetes or heart disease. Up to 70-89% of sudden heart attacks occur in men.
Not to mention, men also have prostate health issues to worry about. The bottom line is men need to take care of their health.
Here are a few supplements that might help support men’s health. Although these won’t work miracles, they can be one important piece of the overall health puzzle.
A Men’s Multivitamin
Be honest, on busy days your diet might be less than optimal. Sometimes you just hit the drive thru or convenience store for a quick meal or snack, although you know it’s not the best choice for your nutrition. But, a multivitamin specifically designed for men, can help fill in some of these nutrient gaps. Although a vitamin can never replace a healthy diet.
A tailored vitamin should address men’s different nutrient needs. For example, men need less iron, but more selenium than women, so a vitamin should take that into account.
There may be other benefits of a multivitamin specifically for men. A large 2012 study of over 14,000 men found that daily multivitamin use decreased the overall risk of cancer. They can also help keep your immune system functioning well, preventing colds and the flu.
How to Take a Multivitamin
Since men have different nutrient needs compared to women, it is best to choose a men’s specific multivitamin formula. Be sure that it includes a variety of vitamins and minerals, specifically the B-vitamins, vitamin C, vitamin D, magnesium, and selenium.
Your multivitamin does not need to provide 100% of all of these nutrients because you should be getting some from your diet, it is meant as more of a “safety net”. Try to choose one that is high quality and made by a reputable brand.
B-complex
Struggling with lack of energy and way too much stress? B-complex can help manage that stress and boost your energy. B-complex is made up of eight individual water-soluble vitamins that help the body use energy from food.
The vitamins included in B-complex are: B1, B2, B3, B5, B6, folate, B12, and biotin.
A deficiency in any of these vitamins significantly impacts our ability to manage stress, increasing oxidative stress and inflammation. When oxidative stress and inflammation are allowed to take over, this is when we feel exhausted and run down. It can also increase our risk of chronic diseases.
A 2011 study evaluated the use of B-complex vitamins and their impact on workplace stress. Sixty subjects received a high-dose vitamin B-complex or a placebo for three months. They were assessed for mood, anxiety, work demands, and personality. The B-complex group reported significantly lower personal stress and lower depression or poor mood after 12 weeks.
How to Take B-complex
B-vitamins are water-soluble, so there is no major risk of toxicity. You may find that your urine is neon yellow while taking the vitamins, but that is not dangerous.
Most multivitamins do have most of the B-vitamins you need, but you can always take a separate supplement if you really need some help with stress management.
B-vitamins are also readily found in many foods such as green leafy vegetables, animal proteins, and whole grains, so be sure to include those in your diet as well.
Coenzyme Q10
Coenzyme Q10 (CoQ10) is a naturally occurring substance in the body that has antioxidant properties and helps with energy production. But, as we age, coQ10 production decreases. Low levels of coQ10 may speed up the aging process, making you look worn down. It can also increase the risk of many diseases from cancer to Parkinson’s.
Statins are the most prescribed medication in the United States. Taking these medications to manage cholesterol levels, reduces coQ10 levels even further. Supplementing with coQ10 can help manage some of the common statin side effects, such as muscle pain. It has also been shown to lower risk of heart disease and improve heart function. Anyone taking a statin should also be taking a coQ10 supplement.
Another benefit for men’s health is that coQ10 can help maintain healthy sperm. A 2013 study found that supplementing with coQ10 improved sperm concentration and motility in infertile men.
How to Take CoQ10
There is no RDA for coQ10 because it is a compound the body makes itself. But, if you want to use it for heart or sperm health, then the recommended dosage is between 100-200 mg/day. Look for the ubiquinol form, which is best absorbed. Also, always take it with a meal. CoQ10 is fat-soluble, so it will be better absorbed with a bit of fat.
Omega-3 Fatty Acids
Omega-3s are fats that are essential for human health. The omega-3s, EPA, DHA, and ALA, must come from the diet. They are found in fish, flaxseeds, walnuts, and chia seeds.
The omega-3s are used for brain health, lowering inflammation, helping your mood, and lower risk of multiple diseases.
They are particularly important for men. An extensive review of 60 studies evaluating the benefits of omega-3s for men’s heath showed a significant link between lower risk of disease and omega-3 intake.
Omega-3s lowered cancer risk, including prostate and lung. They also lower risk of heart disease, the number one cause of death for men. Taking an omega-3 supplement is one of the best things a man can do for his health.
How to Take Omega-3s
There are many different types of omega-3 supplements on the market and they differ from where they are sourced. The main issue with fish oil has to do with contamination from heavy metals, such as mercury.
Choose fish oils made from small fish is less likely to be contaminated, since the fish are not able to store large quantities of toxins in their small bodies. Or you can consider an algal oil that is high in EPA and DHA, but is made from algae.
Algae is not as likely to be contaminated and is the only source of vegan EPA and DHA. As far as dosage, aim for 2-6 grams of fish oil per day, depending on your level of inflammation.
Lycopene
Lycopene is a carotenoid, similar to vitamin A. It is found in red and pink fruits and vegetables, such as tomatoes, and is responsible for their pretty color. Ketchup and other processed tomato products are the biggest source of lycopene for most people.
Lycopene is incredibly important for men’s health, particularly for the health of the prostate and overall sexual health. Lycopene helps blood vessels relax, which can improve blood flow to the penis. This may help lower the risk of erectile dysfunction or other sexual disorders that typically arrive with age.
A 2012 review evaluated the use of lycopene on the treatment of benign prostatic hyperplasia (BPH) which increases the risk of prostate cancer, the most common cancer among men. Across all eight studies, the use of lycopene supplements significantly decreased BPH and lowered the risk of prostate cancer diagnosis. Two of the studies also showed that lycopene decreased PSA levels, indicating a even greater decrease in the risk of developing prostate cancer.
How to Take Lycopene
The recommended dose for lycopene is 10-30 mg per day. There are no significant side effects noted. High doses may have the same impact as eating too many carrots, it could make your skin turn a golden orange color. It is also best to eat high lycopene foods, such as tomatoes, to get the most benefit.
Saw Palmetto
Saw palmetto is small shrub native to the United States and Europe. It has been used for its medicinal properties to treat urinary and reproductive problems for centuries.
The benefit for men’s health is that saw palmetto can help with urinary symptoms related to BPH. BPH leads to prostate enlargement which puts pressure on the urethra. This ends up causing frequent urination, discomfort, or difficulties starting urination.
Saw palmetto also boosts testosterone levels, which helps reduce swelling in the lining of the prostate, relieving some of these symptoms. It is sometimes also used before prostate surgery to improve the health of the prostate.
How to Take Saw Palmetto
Saw palmetto can be found in many different forms, such as capsules, tablets, liquid tinctures, extracts and dried whole berries. The dose is 160 mg twice a day.
If you already take medication for BPH you should not take saw palmetto before speaking to your doctor. It should also be avoided if you take anticoagulant medications. It may cause dizziness and abdominal distress in some people.
Magnesium
Magnesium is an important mineral that helps with reducing muscle tension, helps with stress management, and that promotes good sleep. Most people don’t get enough magnesium in their diets due to a lack of intake of vegetables and whole grains, which are high in magnesium.
A deficiency in magnesium can lead to muscle weakness, problems with sleep, and bone fractures.
Adequate intake of magnesium has been associated with a lower risk of type 2 diabetes, a significant concern for men. Magnesium intake also helps preserve bone density, preventing osteoporosis and fractures, which could help keep you active into old age.
How to Take Magnesium
If you want to take a dedicated magnesium supplement, go slowly at first to see how your body reacts. Magnesium causes water to rush into the digestive tract, leading to diarrhea and digestive discomfort.
Choose magnesium glycinate or magnesium malate, which are usually better tolerated. The recommended amount for supplements is between 200-300 mg.
Another option for muscle relaxation is to apply magnesium on the skin, as it is well absorbed that way without the digestive side effects. Take a warm bath with Epsom salts or use a magnesium lotion or oil to promote relaxation and soothe sore muscles.
Glucosamine
As you age, you want to keep your joints healthy so you can stay active. As cartilage starts to wear down between the joints from overuse, it can lead to osteoarthritis, an extremely painful condition that affects over 30 million Americans.
This type of arthritis is most common in the knees, hips, lower back, and neck. Glucosamine, a compound naturally found in the joints, may help improve symptoms of osteoarthritis by rebuilding lost cartilage and lowering inflammation.
A 2002 study compared the impact of glucosamine and ibuprofen on osteoarthritic pain. The study gave subjects either 1.2 grams of ibuprofen or 1.5 grams of glucosamine three times a day. The results showed that glucosamine was able to reduce joint pain similarly to the ibuprofen.
Researchers believe that this effect was related to its ability to re-build damaged joints, slowing the progress of the disease. Other studies on the impact of glucosamine on joint pain have had mixed results. But, glucosamine is safe to take to see if it has an impact on relieving your joint pain.
How to Take Glucosamine
Glucosamine usually is found in combination with chondroitin, another supplement that may also help joint pain. You can choose a supplement that contains both or just glucosamine alone.
The recommended dose is 300-500 mg three times a day. Choose a supplement that contains glucosamine sulfate salts and avoid glucosamine hydrochloride, as it has been found to be ineffective. Always take glucosamine with food to help with absorption.
Vitamin D
Vitamin D, known as the “sunshine” vitamin, is a fat-soluble vitamin important for maintaining bone strength and supporting a healthy immune system. Over 40% of US adults are deficient in vitamin D, with even higher rates of deficiency in people with darker skin or who live in cold climates.
Such a high deficiency rate is a reflection of too much time spent inside, since our body is able to make all the vitamin D it needs from sunlight.
Vitamin D is also critically important for men’s health. Vitamin D is different from other vitamins because it actually acts as a hormone and is used to make other hormones. This means that it plays a role in maintaining healthy testosterone levels.
A 2011 study of evaluated the impact of vitamin D supplements on testosterone levels. Subjects received either 3332 IU of vitamin D for a year or a placebo. Over the study period, blood vitamin D levels increased in the group that received the supplement, which was to be expected. There was also a significant increase in all measurements of testosterone. If you are struggling with low testosterone levels or just want to maintain healthy levels, a vitamin D supplement may help.
How to Take Vitamin D
The RDA for vitamin D is set to 600 IUs, but many experts believe this may be too low. The best way to know if you need additional vitamin D is to ask your doctor for a blood test to detect deficiency.
Depending on how deficient you are, your doctor may recommend a very high prescription dose or just an over the counter supplement.
A supplement that contains 600-1000 IU is generally recommended for maintenance of vitamin D levels. But, since the body is able to make vitamin D from the sun, consider spending a bit more time outdoors, particularly in the summer months.
Probiotics
Did you know the human body contains more bacterial cells than human cells? It’s crazy to think we are more bacteria than we are human. That being said, the more we learn about these little companions, the more we realize they have a huge impact on our health and well-being.
A healthy colony of bacteria can help improve nutrient absorption, lower inflammation, and even help you improve your mood. They can also help with digestive concerns, such as diarrhea or constipation.
Struggling with a little weight around the mid-section like many men? Probiotics can help. A 2010 study evaluated the impact of Lactobacillus gasseriI on body weight and abdominal obesity.
After 12 weeks subjects who received the probiotics had significantly less abdominal and hip fat and lost 1.4% of their body weight without any major diet changes. The placebo group had no changes over the 12 weeks.
How to Take Probiotics
Probiotics are measured in colony-forming units (CFUs). The dose you need may depend on the type of bacterial strain that is included in the supplement.
A good rule of thumb for general health is to look for a supplement with a variety of different strains to get the most benefit, unless you have specific health concerns.
Men’s Health
As you can see, men have a lot of different health concerns that can be supported by tailored supplements.
Maintaining prostate, joint, heart, and digestive health should be on your radar to help live a long and healthy life.
- Published in Blog, Fitness, supplements
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.
- Published in Blog, supplements