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
What is L-Carnitine?
Carnitine is a vitamin-like substance produced from amino acids within your body, and it plays a critical role in the production of energy. It can also be considered an amino acid, because it is a dipeptide made from essential amino acids methionine and lysine. The name is derived from the latin root “carnus” which is translated to “flesh.”It can be found in some meats and dairy products, and in every cell of the human body!
Two forms of Carnitine exist: L-Carnitine and D-Carnitine. The “D” form is not biologically active. This means that it can not be absorbed and used by the human body. L-Carnitine is the supplemental version of carnitine, because it is the naturally occurring form and the most easily absorbed within the body when consumed as a supplement. L-Carnitine is biologically active. There are different types of Carnitine pills that provide the same carnitine benefits; with Acetyl-L-Carnitine being the most effective form.
Adults that eat omnivorous diets will consume from 60 to 180 mg of Carnitine from their diet, but vegetarians and vegans consume only about 10 to 12 mg from certain plant based sources such as asparagus. Your body also produces Carnitine. It is produced in the kidneys and the liver, and stored in the heart, brain, skeletal muscles, and sperm. Its biological function is to transport fatty-acids, particularly long-chain fatty acids, into the mitochondria which is where they are oxidized in order to produce energy for the body.
What Are Carnitine Supplements?
Carnitine supplements can be beneficial for vegans, and strict dieters. Carnitine supplements have been studied since 1937, and can be found in capsules, liquid, tablets, and quick-release gel capsules. There are three different common types of carnitine used as supplements. This includes:
* L-Carnitine-L-Tartrate – this type of carnitine supplement is relatively cheaper and gets into the bloodstream more quickly. It does not absorb in the body any better than the other forms, but it is faster.
* Glycine Propionyl L-Carnitine – This form has a unique ability to relax your arteries and enhance muscle pump. It increases your body’s levels of nitrates which elevates the nitric oxide levels in the body. This form also contains the antioxidant glycine.
* Acetyl L-Carnitine – this form is the most easily absorbed by the body. It is carnitine with an acetyl group attached to the molecule. The acetyl group enhances its ability to transport across the blood-brain barrier, where it acts as a powerful antioxidant.
Benefits of L-Carnitine
Overall, carnitine revitalizes your cells and helps your body function efficiently. When you age, the levels of carnitine within your body decrease, and mitochondrial function is reduced. The mitochondria are the powerhouses of our cells, and when the mitochondrial function of our cells is reduced, we start to age; like we are slowly losing power.
Who May Benefit From L-Carnitine?
Because they offer so many notable benefits, powerful carnitine supplements can benefit a wide range of people. However, the following groups of people will likely experience the most significant benefits:
* Athletes – Athletes can benefit from carnitine supplements due to their ability to burn fat and help the body build muscle. Carnitine can also reduce fatigue and depress appetite. It is an impressive supplement for hardgainers, which are those in the athletic community who have a harder time building muscle. It increases the strength of the muscles as well. It can reduce fat gains from your workouts and promote a cleaner bulk, as well as assist in cutting fat to lean out your physique. A study revealed that carnitine can improve performance as well by reducing the amount of glycogen stores that the body uses for energy and replacing it with fat stores, which conserves muscle energy and burns fat. This supplement reduces fat, builds muscle, and increases energy – a perfect combination for athletes!
* Vegans and Vegetarians – Vegans and vegetarians are much more likely to have a carnitine deficiency because their diets lack many of the primary carnitine sources. Your body also creates carnitine but getting enough carnitine in your diet can help you stay healthy and lengthen your life. It can especially help those who are changing their diet to become vegetarian or vegan retain their energy levels throughout the shift.
* Dieters – Carnitine is a helpful weight loss tool because it helps convert fat into energy! Those who are dieting to cut down on their extra pounds can supplement their diet with carnitine to enhance their weight loss.
How to Take L-Carnitine
For the benefits of carnitine supplementation to be realized, it has to be taken with food. Carnitine is the most active when insulin levels are higher. Doses of 1-3 g are effective. When taking carnitine supplements, recommended nutritional intakes include:
* 30 to 40 g of carbs
* 20 to 40g of protein
Acetyl-L-Carnitine is more easily absorbed within the body and does not need to be consumed with food to maximize its benefits. This form of Carnitine can be taken between meals.
Are There Any Side Effects?
L-Carnitine has little to no side effects! If you are consuming it in really high doses, which would be about 5 g or more per day, then it could possibly give you diarrhea. Carnitine does interact with certain conditions though. People with these conditions should consult a doctor before supplementing with Carnitine:
* Cirrhosis
* High blood pressure
* A history of seizures
* Type I diabetes
* Peripheral vascular disease
There are some extremely rare side effects that have been reported. These include:
* Body odor
* Increased appetite
* Rash
What to Look for in a Good Carnitine Supplement
There are some key components that separate mediocre carnitine supplements from the best carnitine supplements.
* A quality form of carnitine – Acetyl-L-Carnitine is the pricier and more effective form of L-Carnitine on the supplement market. It is a molecule of carnitine with an attached acetyl group, which enhances the supplement’s ability to pass through the blood-brain barrier and become active in the brain. There, it acts as an extremely powerful antioxidant. Glycine Propionyl L-Carnitine is also a good choice. L-Carnitine-L-Tartrate is of the lowest value, but still provides the benefits of carnitine.
* An effective dose of Carnitine – Pay attention to the supplements directions as well, because some may have less than the effective dose per serving, but direct you to take multiple doses a day which equate to the effective carnitine dosage range.
* A reliable company – Make sure that when you are searching for a supplement that you know who the manufacturer is. Supplements that are not produced by a reliable company may not be as effective. Companies that can be trusted may openly state that they are Good Manufacturing Practices (GMP) certified, that they are government inspected facilities, list their other certifications, or have a long-standing reputation.
- Published in Blog, Fitness, supplements
Taurine Supplements Guide
This guide is all about the best taurine supplements, and how they can benefit your health.
What is Taurine?
Taurine is an amino acid that is sometimes called the “wonder molecule” by researchers because it is an extremely beneficial amino acid for your health. Found in the body naturally, it tends to be more highly concentrated in the brain, heart, eyes and muscles. It is semi-essential and not involved in the synthesis of proteins. It contains sulfur and is important to the metabolization of fats.
Taurine also plays a role in certain metabolic processes, such as detoxification, bile acid conjugation, membrane stabilization, modulation of cellular calcium levels, and osmoregulation. In simple terms, it helps regulate the levels of water and minerals in the blood and supports neurological development.
It was first isolated and discovered by two German scientists in 1827 from the bile of an ox. The name comes from the Latin root taurus, which means bull or ox. This is why there are rumors that taurine comes from bull pee or bull semen. Do not despair, taurine is not extracted from bull pee or semen and Snopes.com has dedicated an article to this debunking this claim.
Taurine is found naturally in fish, meat, breast milk and is often used in energy drinks and infant formula. It is used in energy drinks because studies show that taurine may enhance athletic performance. The taurine used in supplements and products is produced synthetically and is not derived from any animal or food product.
All of the world’s longest living populations have a high dietary intake of taurine, which has researchers very interested in its benefits. One of these populations includes the population of Okinawa island in Japan, which has been coined Japan’s “Island of Longevity.” There are many taurine health benefits, and supplementing with taurine can support your cardiovascular health and immune system health, and may enhance athletic performance.
Benefits of Taurine
The overall benefits of taurine include:
* May help improve athletic performance
* May help balance electrolytes
* Supports the immune system
* Acts as an inflammatory agent
* Functions as an antioxidant
* May help detoxify the body
* May help balance the body
* Supports overall health
Overall, taurine helps balance the body which promotes better health holistically. Taking taurine supplements can improve your mental and physical well-being, resulting in better overall health and improved quality of life. If you are looking to improve your health holistically, the best taurine supplements can help you achieve optimal health.
Who Can Benefit from Taking Taurine?
* Athletes – Strong taurine supplements are known to enhance athletic performance by enhancing physical and mental abilities. It improves mental performance by enhancing one’s ability to concentrate, which is highly beneficial for an endurance athlete, because endurance is half a mental game. Physically, taurine has been shown to improve oxygen transport and use in the body, which can improve endurance exercise duration. A study conducted in 2003 showed that taurine can significantly increase the maximum capacity of a person’s body to transport and use oxygen. It also supports the balance of electrolytes in the body which improves stamina. The researchers attributed this result to taurine’s antioxidant and cellular health properties. It can also help to prevent or alleviate muscle cramping.
How to Take Taurine
Taurine is effective at dosages between 500 mg and 2000 mg. It is also water soluble, which means it does not have to be taken with food. It can be taken at any time of the day that is convenient for you. Some athletes suggest taking it as a pre workout.
Are There Any Side Effects?
There are no common or consistent side effects of taurine, and most people will not experience any side effects at all. As with any supplement or new food item, it may cause gastrointestinal side effects, but this has not been frequently reported.
Things to Look for in a Good Taurine Supplement
When looking for a good taurine supplement, you should pay attention to multiple different aspects of the product. The first and most important thing to evaluate is what is actually in the supplement. The best taurine supplements will provide you with a quality taurine dosage, and will not use proprietary blends and fillers.
For taurine, you also want to look for a supplement that is available in powder form, because a raw taurine powder can be measured into different dosages depending on your needs. Taurine pills with smaller doses per pill work well, also. With taurine, having that flexibility is a benefit, because it allows you to personalize your dose.
Another important aspect to pay attention to is the brand. The reputation of a brand is important to note when searching for an effective taurine supplement. A reliable brand will be entirely transparent about what they put in their product, and they generally will not use things such as “proprietary blends” or “complexes” in their products. They also will be upfront about their manufacturing facilities, and many reliable brands will tell you that they follow FDA guidelines or they are GMP certified.
Finally, you should evaluate the value of the product through comparison to other products. If the value of the product does not seem to match the price, it may not be the best choice. The best taurine supplements are honestly priced, and give the customer a quality product at an affordable price.
- Published in Blog, supplements
Best Types of Supplements for Building Muscle
You know that lifting heavy and eating right is the best way to build muscle. You know that it takes hard work and determination to accomplish this feat.
You’ve also heard that you can add supplements to help you build muscle faster. Maybe your friends have suggested that you take them to help you see faster results.
But do they actually work? Are they worth your hard-earned dollars?
Well, it’s not such a black-and-white answer.
There are some effective supplements out there that can certainly optimize your performance and fill in the gaps in your nutrition. But there are also many more that are utterly and completely useless.
They make some really ridiculous and outlandish claims about how you can pack on 16 pounds of muscle in as little as 12 weeks (no, really, I’m serious).
We’re going to sift through the garbage and really determine what’s worth your hard-earned money to help you reach your goals faster!
Helpful Supplements for Muscle Growth
Whey or Plant Protein Powder
Well, this one’s a no-brainer. We’ve all heard how good high amounts of protein are for us when on our quest to build muscle.
It helps us to repair the muscle after we damaged it in the gym. It prepares our bodies to get ready for the next session in order to begin the process all over again, so that over time, you’re able to build that dream physique you’ve been looking for.
But it’s quite difficult to get the required amount through diet alone to achieve our muscle-building goals. Often times, it’s just not practical.
Also, there are so many different kinds out there. Whey, casein, plant, egg, the list goes on. It can be difficult to choose one over the other.
What varies between them primarily are its rates of digestion. Though they may digest at different speeds, as long as you are reaching your protein targets for the day, it doesn’t matter all too much.
But for the most optimal results and if you’re a regular omnivore (eat both plant and animal products), stick with whey.
If you’re a vegan or vegetarian, or you simply don’t want to consume dairy products, go with a plant-based protein powder such as pea or brown rice. Don’t worry; the package will make it easy enough to point out if it’s whey or plant protein.
That’s why protein supplementation was developed; so that this problem could be solved. This shouldn’t be your primary source of protein. However, this can significantly help you reach those high protein goals.
Much research has shown that the optimal level of protein to consume for building muscle is relative; approximately 1.6 g/kg of body weight (or for us American folks that’s 0.72 g/lb of body weight).
So throwing a scoop or two of this into a shake once per day should be plenty of assistance for reaching your protein target throughout the day.
How Much To Take
25 grams post-workout & on an “as-needed basis” in order to reach your protein goals for the day.
Creatine Monohydrate
I’m sure you’ve heard of this one before. I’m also quite sure you’ve heard some nasty (yet unjustified) things about it, such as: “creatine is a steroid” or “It’s bad for your kidneys” or “It negatively affects your heart”.
Stop it. No. It doesn’t do any of those things nor is it a steroid.
Research has proven time and time again that even those with renal (kidney) issues; creatine has not shown any signs of negative effects on the individual taking a standard dose of 3-5 grams daily.
In fact, in most individuals, many positive effects are seen not only in building muscle and increasing strength, but also as an alternative treatment for ischemic heart disease and neurodegenerative disorders.
Pretty fascinating, don’t you think?
Creatine doesn’t increase muscle mass directly, per se. However, what it does directly affect is one’s performance; more specifically strength and power.
When you increase these variables, then muscle is ought to follow, increasing strength by as much as 13%!
For a dietary supplement, that is extremely significant.
How Much To Take
5 grams pre-workout once per day is usually the recommended amount.
Taking it 30 minutes beforehand will allow it enough time to saturate the muscle.
Commonly, you’ll see that many manufacturers suggest loading 20 grams per day for one week. However, this isn’t really necessary, as you’ll muscles will become saturated with creatine over time as you take it once every day.
I would suggest taking it on non-workout days as it’ll allow your muscles to become saturated more quickly. The time of day you take it doesn’t matter on non-workout days.
Citrulline Malate
You can often find this amino acid in many pre-workout supplements nowadays, but you can also find it as a standalone supplement as well, often in powder form that is unflavored.
What does it do?
Well, it has proven to have the ability of prominently increasing one’s aerobic output (think most types of cardiovascular exercise or high rep sets of strength training). But also, another neat aspect of this supplement is that it commonly reduces soreness the days following intense exercise bouts.
However, the one thing to be careful about here is that many supplement and sports nutrition companies tout that it reduces time to exhaustion. Though true in some anecdotal cases, the research has been unable to thoroughly prove this particular claim, so don’t get your hopes up too high in that regard.
Don’t be discouraged though, this is a fantastic ingredient nonetheless.
The smart thing to do here would be to pair it with creatine in a pre-workout drink that will work as both a recovery enhancer and strength booster!
How Much To Take
6-8 grams pre-workout is plenty once per day on workout days about 30 minutes before your workout.
You don’t have to take it on non-workout days.
Be on the lookout, as many labels put the dosage in milligrams (mg) rather than grams (g), so that would convert to 6,000-8,000 mg.
Beta-Alanine
Beta-Alanine is another amino-acid and works in a very similar way to citrulline malate in that is works best for higher rep sets and aerobic types of training.
A review of many studies (called a meta-analysis in the scientific literature) showed a 2.85% increase in muscular endurance, which is essentially the reps one can perform until exhaustion, for exercise that lasted between 60-240 seconds.
Also, don’t be alarmed if you feel a little tingling when you take this supplement. This is a phenomenon known as paresthesia. This is a harmless sensation you may feel in the face, arms, or legs after ingesting.
Don’t worry, over time, the feeling usually goes away.
How Much To Take
Anywhere between 2-5 grams is plenty before your workouts 30 minutes beforehand. Again, taking it on non-workout days is not necessary.
Caffeine
Oh yes, I bet you’re very familiar with this wonderful compound that’s found in many beverages across the world, including coffees, teas, and sodas. But what makes caffeine so special for building muscle though?
Caffeine is a very effective performance enhancer. Again, like most supplements, it won’t put slabs of muscle directly on your body for you. You have to work for it. However, what caffeine does in particular is make that work much easier to perform.
Being the most popular stimulant taken across the globe, scientists over the years have gotten to conducting experiments on a wide variety of populations to witness how it affects them; most particularly in athletic and fitness realms.
One meta-analysis of 10 different studies illustrated that caffeine was able to increase maximal muscle strength and power significantly compared to placebo groups, particularly during upper body training.
Even more surprising is that one study in particular showed that power output was significantly increased when performing quick bouts of intense activity such as sprints and Olympic weightlifting even when deprived of sleep, getting less than 6 hours per night on a consistent basis!
How Much To Take
Most of the literature has shown that 3-5mg/kg of bodyweight (1.3-2.25g/lb) works just well for most people. Take it 20-30 minutes pre-workout.
WARNING
However, one thing I must address before I continue is that everybody has a different caffeine tolerance. Some people can drink coffee by their bedside and still fall right back asleep, while others take one sip of the stuff and it gives them uncomfortable levels of anxiety.
Taking too much caffeine can lead to nervousness, insomnia, nausea, and anxiety.
Use trial and error if you are not habituated to taking caffeine. Start off with a small dose of 0.5mg/lb and continue from there.
If you continue to see positive results, then continue taking up to the suggested dose. Better safe than sorry. Okay…let’s continue!
Fish Oil
Kind of weird to see a general health supplement on this list, huh?
The reason I put this one on here is because fish oil has many amazing health benefits. We won’t dive into great detail on all of them (because there are a ton!), but what I’ll concentrate on the most here is its anti-inflammatory properties.
When we’re lifting weights, we are breaking down the muscle and literally tearing the fibers (called micro tears). Before the recovery process begins, inflammation takes place, as this is the body’s natural response to this phenomenon. This is what we call acute inflammation. This is normal and healthy. Nothing really to worry about here.
It’s when that inflammation turns chronic (meaning it’s been continuing and not stopping for a period of months and years at a time) is when we begin to run into trouble.
Why is chronic inflammation bad?
Well, let’s think of the elderly for a minute. Why do they experience muscle loss (sarcopenia) over the years as they age? Well, there are many factors that play a role, but a chronic state of inflammation is one of them.
Over years and years of continued inflammation, these individuals begin to lose the ability to synthesize protein properly, thus resulting in a diminished ability to build muscle.
So what does this have to do with us that are younger and are training to keep ourselves healthy and looking good? This inflammation has the same ability to inhibit our muscle-building goals. This is where the fish oil comes in handy.
Fish oil has been proven to be a significant anti-inflammatory agent in both animal and human trials time and time again.
This is very encouraging news, as we are able to keep inflammation at a healthy level that favors building muscle instead of losing it. So it would make perfect sense to take this with whatever general health supplements you may take, such as a multivitamin or what have you.
How Much To Take
Most experts recommend around 2-3 grams of pure DHA and EPA per day.
This does NOT mean total grams of just fish oil alone. This means the DHA and EPA components only, which are those omega 3’s you hear a lot about.
Read the label carefully to make sure you’re getting enough EPA and DHA, or else supplementing with it would be almost useless.
Take it whenever you’d like during the day, as timing doesn’t matter too much with this supplement.
Essential Amino Acid Complex
Wait a second; are you talking about BCAA’s (Branched Chain Amino Acids)? No, I’m not, and here’s why.
The body utilizes many amino acids to go through the process of protein synthesis, which is the metabolic process that helps you to build muscle over time. However, 9 of them your body can’t produce on its own. You either have to get them through your diet or supplementing with them.
The ever-so-popular BCAA supplement contains 3 of the 9 essential amino acids. These 3 amino acids are unique in that they are directly synthesized in the muscle for use as opposed to having to bypass the liver first. Because of this, they play a special role in protein synthesis.
However, the caveat here is that you need all 9 essential amino acids in order to stimulate protein synthesis.
Having an influx of 3 out of the 9 won’t activate protein synthesis nearly as potently than if all optimal levels of the 9 essential amino acids were present. In fact, if you’re body doesn’t have enough of the other 6 amino acids, than it will break down (catabolize) muscle tissue in order to obtain it.
Not something we want, that’s for sure!
Along with this, research has shown us that BCAA’s won’t make us any more apt to build muscle than obtaining enough protein through diet and protein powder supplementation, despite what many of the supplement companies claim they do.
This is where an essential amino acid complex plays a big role. These contain all 9 essential amino acids you need to build muscle optimally.
This is the next best thing to a good quality protein powder. If you can spare a little extra cash, this is a nice add-on to have in your arsenal for when you aren’t in an ideal situation to eat a regular meal or maybe you simply don’t want the thickness of a standard protein shake.
These are often a lot thinner in consistency due to it not containing any of the non-essential amino acids. They are also flavored in a powder form, most often in fruity flavors, to make it much more palatable.
How Much To Take
Although exact doses for each amino acid in isolation hasn’t been established as of yet, the optimal dose for total grams of essential amino acids lies between 10-12 grams, with 2-3 grams coming from leucine, which plays the biggest role in protein synthesis.
I would suggest taking this when you know it may be a while between high-protein meals. This will provide you with a better chance of preventing muscle loss when in a calorie deficit or enhancing muscle growth when looking to gain muscle size.
Weight Gain Powders
This is more of an honorable mention here, as there is not any research currently on these powders in isolation.
In essence, it is the same concept as protein powder, but with added carbohydrates and fats. These are high in calories, ranging from 500-1200 calories. They often contain the same amount of protein as 2 scoops of a standard protein powder (50 grams or so), 100-200 grams of carbohydrates, and up to 15 grams of fat on average.
Basically, it is condensed and preserved calories.
Weight gainers are good for those who really struggle to pack on the pounds due to a lack of appetite, as these are often much less filling than standard meals are. If you aren’t taking in enough calories, you simply won’t build muscle. Plain and simple.
The one thing to watch out for here is that many of them use fillers and other cheap ingredients that have you feeling less than optimal, especially during training. This is usually because of poor quality carbohydrates such as maltodextrin and dextrose being used as a majority of the carbohydrates, which are types of fast-digesting sugars.
Look for weight gainers that contain healthier sources of carbs such as oat bran and buckwheat as the primary sources of carbohydrates. You’ll know that they are the primary sources when they are listed earlier in the ingredients list compared to the sugars and other fillers.
How Much To Take
On an as-needed basis, depending on how many calories you are obtaining through food already. If you tend to live a busier lifestyle where it is more difficult to fit in regular meals, then this should be more of a staple in your supplementation regime.
Wrapping Up
Well, there you have it!
supplements that are most definitely worth your investment if you’re looking to optimize those muscle-building goals and augment that hard work you put in the gym each and every day.
These certainly won’t replace a proper diet and exercise regimen, but they can most certainly aid you in the process.
- Published in Blog, Fitness, supplements
Best Types of Supplements for Your Liver Health
You may have heard of a heart healthy lifestyle or a gut-friendly eating regimen. But do you know what nutrients you need for liver health?
Where the heart has the spotlight in many therapeutic diets, the liver is like the security guard of the body that lays low and makes sure toxins don’t make it very far in your body. And if they do, the liver makes sure they exit as quickly as possible.
The liver protects you by fighting infections, cleans your blood of waste and toxins like drugs and alcohol, and transforms the food you eat into usable energy and nutrients, among other things.
Genetics, poor diet, or excessive use of drugs and alcohol can contribute to a diseased liver.
About liver disease
- One type of liver condition is cirrhosis, which causes scarring of the liver that can lead to liver failure.
- Another type of liver disease is fatty liver disease, which can be caused by alcohol abuse or other nonalcoholic factors like obesity, type 2 diabetes, or hepatitis, to name a few.
Maintaining a Healthy Liver
No matter what the cause of your liver disease, nutrition plays an important role in treatment. Eating a healthy diet low in sugar and salt and full of antioxidant-rich fruits and vegetables is vital to healing the body.
Also, limiting alcohol and drug use as well as maintaining a healthy weight is vital to give the liver a rest during recovery.
You should remember, though, to use these healthy behaviors as a supplemental treatment to be implemented along with the medications and treatments prescribed by your healthcare provider.
If you feel like you aren’t consuming enough nutrients through your diet alone, then certain liver-healthy supplements may be helpful. Such supplements contain antioxidants and other compounds that can provide your body with inflammation-fighting powers to help your liver heal.
And for those without liver disease, these supplements can help maintain the health of your liver to lower your risk of developing liver disease.
Useful Liver Health Supplements
Milk Thistle
Milk thistle, also known as Silybum marianum, is a flowering plant whose seeds hold many health benefits, including benefits for liver health. Silymarin is thought to be the component in milk thistle seeds and has been used historically to treat liver problems like cirrhosis, hepatitis, and gallbladder issues. These health benefits are thought to stem from the antioxidant flavonolignans found in silymarin.
Research shows that silymarin enhances hepatic glutathione and may contribute to the antioxidant defense of the liver. Not to mention that it has been found to increase protein synthesis in hepatocytes, or liver cells, by stimulating RNA polymerase I activity.
A 2017 report suggests that because of these properties, silymarin, along with lifestyle changes, may be a potential future treatment for non-alcoholic fatty liver disease (NAFLD).
Another study shows that humans with cirrhotic alcoholism treated with silymarin also saw health benefits like increased survival as compared with untreated controls.
Silymarin is an ideal choice for such treatments due to its antioxidant and anti-inflammatory properties that coincide with less side effects than other recommended treatments.
According to the National Institutes of Health, milk thistle has been tolerated well by most people, with the exception of some gastrointestinal side effects in some people. Also, if you are allergic to plants like ragweed, mums, marigold, or daisies, then you may also be allergic to milk thistle.
Finally, if you have diabetes, then you should be cautious when taking milk thistle since it could lower blood glucose levels. In this case, be sure to talk to your healthcare provider first before starting this supplement.
Selenium is an essential mineral that humans need to survive. One of its important health benefits pertains to liver health.
This mineral is present in many foods like Brazil nuts, brown rice, whole wheat, fish like tuna, halibut, and sardines, as well as other proteins like turkey, chicken, and eggs, among other foods.
However, not everyone may be eating enough of such foods in their diet if they don’t eat animal products, nuts, and/or wheat due to dietary restrictions or lack of access to such foods. Other people like those with HIV or undergoing dialysis may also be at risk for selenium deficiency. It’s in these situations that selenium supplements can provide much-needed health benefits.
Although research is still in its early stages regarding selenium and liver health, the results are promising. A 2018 animal study looked at the impact of selenium and zinc supplementation on rats with non-alcoholic fatty liver disease.
Study results show that those rats on a high-fat diet who received the combination supplement after disease progression had significantly lower fat accumulation, cholesterol, and serum triglycerides after 20 weeks of treatment.
Another similar study found that sodium selenite supplementation restored antioxidant activity and reduced levels of biochemical markers of liver dysfunction like bilirubin and ALT in cirrhotic rats.
More studies need to be done to confirm such findings in humans.
If you add selenium supplements to your daily regimen for liver health, then be sure to choose the right one for optimal results.
The National Institutes of Health reports that the human body absorbs more than 90-percent of selenium from selenomethionine-based supplements compared to only about 50-percent of selenium from selenite.
Most adults should consume about 40 to 70 milligrams of selenium each day to reap its full liver health benefits.
Coconut oil
Not only does coconut oil provide great flavor and healthy fat in baking and cooking, but it’s also beneficial to liver health. It’s important to note however that this isn’t just the coconut oil you buy in the grocery store.
The coconut oil that reaps the most health benefits is made up 100% MCTs, or medium-chain triglycerides. These health benefits stem from the fact that MCT oil’s shorter chemical structure is quickly absorbed and metabolized by the body. This in turn provides a feeling of fullness and is thought to prevent fat storage.
When it comes to liver health, research shows that by substituting saturated fats in the diet with MCT oil, one can lower their risk for non-alcoholic fatty liver disease.
Further animal studies show that MCT coconut oil, when combined with licorice extract, can prevent hyperlipidemia and fatty liver by reducing the synthesis of liver fat in the body.
However, other types of coconut oil also show potential to liver health as well. In fact, one 2018 animal study looked at the effect of virgin coconut oil (VCO) on liver disease. Study results show that VCO can improve HDL “good” cholesterol levels, reduce serum triglycerides, increase antioxidant activities, increase glutathione levels that support liver health, and can reduce the oxidative breakdown of lipids that can lead to liver injury.
Another study looked at the impact of VCO on rats and found similar results. Study results show that a diet supplemented with 10 to 15-percent of VCO for 5 weeks helped reduce total cholesterol, triglyceride levels, and LDL “bad” cholesterol along with helping increase HDL “good” cholesterol. Also, markers of liver inflammation were reduced, while markers of liver health were increased.
Although human studies are needed to confirm such findings, these results so far are very promising. Therefore, it may not hurt to add a little coconut oil to your daily regimen today to enhance your liver health.
However, if you are sensitive to fat, or have a chronic condition, be sure to talk with your healthcare provider before starting to take coconut oil.
When starting this oil, be sure to start with one teaspoon first, then gradually work your way up to about two tablespoons since some people may experience gastrointestinal distress when taking coconut oil.
N-acetyl-cysteine
N-acetyl-cysteine (NAC) is a widely used supplement that has great potential for liver health benefits. This compound is a precursor of L-cysteine, which leads to elevation of glutathione production in the body.
Glutathione is an antioxidant that research shows promise for helping recover oxidative stress-induced liver damages in alcoholic and non-alcoholic liver diseases. Therefore, N-acetyl-cysteine, which is an antioxidant itself, holds power to fight oxidative stress directly and indirectly through its glutathione boosting powers.
A 2018 study looked at NAC and its effect on liver health. Study results show that NAC significantly decreased levels of liver waste products like bile acids and bilirubin in the liver, all of them which are elevated with liver damage.
Along with its ability to recover decreased cholesterol in the CCI4 liver damaged cells, NAC exhibits protective effects for the liver.
Another 2018 study looked at the potential to help those with alcohol use disorder in the presence of liver disease. It was found that the liver health benefits of NAC in this population may stem from the fact that oxidative stress plays a key role in the development of both alcohol use disorder and liver disease.
Researchers of this study suggest that after future clinical trials on this subject matter, NAC may have potential to help treat those with alcohol use disorder that have liver disease.
N-acetyl-cysteine is safe, inexpensive, and although not found in natural sources, cysteine is found in chicken, turkey meats, garlic, yogurt, and eggs. Therefore, if your healthcare provider deems it safe for you to take, NAC can be a potent addition to your liver health regimen.
Apple Cider Vinegar
If you’ve read any wellness articles over the past few years, I’m sure you’ve heard of apple cider vinegar. Although it’s not a cure-all, some research has shown that it does possess liver health benefits.
Apple cider vinegar (ACV) is created when yeast digests the sugars in apples and converts them into alcohol. Then, it’s the bacteria known as acetobacter that turns the alcohol in the sour-flavored acetic acid.
The health benefits of ACV are thought to stem from the combination of yeast and bacteria that form during this fermentation process.
Although the liver health research is in its early stages, there have been promising results in animal studies.
One study looked at the effect of apple cider vinegar on rats with non-alcoholic fatty liver disease. Study results show that those rats given ACV for 22 weeks had reductions in serum triglyceride, cholesterol, liver enzymes, and glucose levels as compared with HFD group.
Another similar study found that rats fed ACV daily for over 28 weeks had improvements in lipid metabolism as well as decreased liver damage. These benefits are thought to stem from the anti-inflammatory effects of the antioxidant properties of ACV.
The recommended dosage of ACV is about two tablespoons a day, but you should start out on the lower end when starting this supplement.
Although its safe for most people to consume, it’s important to note that the acid in the vinegar may erode your tooth enamel with long-term use and could exacerbate cases of acid reflux. You may want to drink some water after consuming it and limit your dosage until you know how it affects you.
Also, if you have chronic kidney disease, your body may not be able to process the acid in ACV properly. Therefore, talk to your healthcare provider before consuming ACV.
Vitamin C
Vitamin C is a water-soluble vitamin best known for its immune health properties and fighting the common cold. However, this antioxidant is also an effective supplement for liver health.
Vitamin C is found in produce such as oranges, peppers, kiwifruit, strawberries, and broccoli, to name a few. However, if these foods are frequently consumed in your diet, then you may need a supplement to help you reach the recommended 75 to 90 milligrams a day for most adults.
Those with malabsorption issues may also be at risk for vitamin C deficiency.
When it comes to liver health, vitamin C shows promise for helping prevent fatty liver disease development. One study looked at the impact of vitamin C supplementation a group of adults.
Study results show that vitamin C intake helped reduce risk of developing fatty liver disease in adults, especially in males and the non-obese.
Furthermore, other research shows that there may be a possible link between vitamin C deficiency and fatty liver disease. Study results from controlled animal experiments show that vitamin C deficiency is linked to elevated liver fat levels, increased oxidative stress in the liver cells, as well as inflammation.
Research also shows that vitamin C treatment of liver disease-induced animals can reduce hepatic markers of oxidative stress.
Vitamin C has low toxicity and is tolerated well by most individuals. However, it may cause side effects such as diarrhea, nausea, or abdominal cramps in some people if consumed in excessive amounts.
In moderation, this potent antioxidant can be a top contender in your liver health supplement regimen.
Curcumin
As the active ingredient in the turmeric spice, curcumin is a potent antioxidant that has been used for medicinal purposes for thousands of years. Its health benefits are thought to stem from the compound’s anti-inflammatory properties. These properties make it an ideal liver health supplement.
In fact, research shows that curcumin has protective and therapeutic effects of oxidative associated liver diseases in several ways including:
- suppressing the proinflammatory cytokines, or immune system cells
- reducing levels of the products of oxidative lipid breakdown
- lowering levels of cellular responses to oxidative stress
Taking these properties into account, curcumin shows promise to be a free radical fighter in the protection of liver health.
Another study that supports this looked at the effects of curcumin on non-alcoholic fatty liver disease. Study results show that higher dosages of curcumin of about 1000 milligrams a day or more can help reduce blood liver enzymes levels in just eight weeks of treatment.
This shows that curcumin could have a positive effect on non-alcoholic fatty liver disease in these higher dosages.
Curcumin is generally considered safe for most people. However, if consumed in excessive amounts or for a long period of time, it could cause digestive symptoms. Therefore, if you want to add this supplement to your liver health regimen, start out taking smaller than recommended doses to see how your body responds.
Also, be sure to let your healthcare provider know you are thinking about taking curcumin to make sure it won’t interfere with any prescribed treatments you may already have.
Summary
Liver health is crucial to the overall health of your body. Without a properly functioning liver, the body can’t filter out the waste and toxins that can wreak havoc in your body. Therefore, it’s important to make sure that through your diet and lifestyle behaviors, you not only work to manage your weight, but look out for your liver’s well-being.
Several of the supplements mentioned above are all-natural substances that can be easily incorporated into a healthy diet. Not to mention that the antioxidants mentioned above like vitamin C and turmeric can be consumed through food sources if you prefer.
And these antioxidants have health benefits that extend way beyond the confines of the liver.
Anti-inflammatory and antioxidant nutrients can help reduce oxidative stress and related inflammation all over the body. This in turn, helps protect all your organs so you can lower your risk of many chronic inflammatory diseases like heart disease and type 2 diabetes.
Therefore, along with any medications or prescribed treatments you may be using for your health, supplements can help fill in the nutrient gaps.
Always be sure however to talk to your healthcare provider first before starting any new supplements to make sure there will be no medication interactions.
- Published in Blog, supplements
Acetyl-L-Carnitine Supplement Guide
What is Acetyl-L-Carnitine?
There is an amino acid found in most of the cells in your body and made by the liver and kidneys, called L-Carnitine, which helps the body produce energy. Animals produce this amino acid, too – which means you can consume it in some foods.
L-Carnitine is found in meats and fish, which is part of the reason for its name. The Latin word for “flesh” is “carnus.” The L-Carnitine consumed in foods helps supplement natural levels in the body. Vegans and people with particular genetic diseases are sometimes unable to produce enough L-Carnitine, so it is considered a conditionally essential nutrient.
Acetyl-L-Carnitine, otherwise known as ALCAR, is a form of L-Carnitine with a compound attached to it, called an acetyl group. It’s an amino acid derivative. The acetyl group that’s attached to the amino acid helps contribute to production of a neurotransmitter called acetylcholine.
Neurotransmitters are often called the body’s chemical messengers, because they help transmit messages between nerve cells. Acetylcholine in particular helps transmit messages between motor neurons, which control muscle contractions, and is required for mental function. It is found in the brain and throughout the nervous system. In the body, L-Carnitine is naturally converted into Acetyl-L-Carnitine.
Acetyl-L-Carnitine is available as a supplement and has been studied for its potential mental health and cognitive decline applications. Aging appears to correlate with L-Carnitine deficiency, and Acetyl-L-Carnitine supplements can help counter the deficiency, according to Examine.com.
There is pretty good evidence that Acetyl-L-Carnitine supplements can help delay age-related cognitive decline, and reduce symptoms of diabetic neuropathy, according to the University of Michigan. Some research shows Acetyl-L-Carnitine may help with conditions such as Alzheimer’s disease, depression, erectile dysfunction and fibromyalgia, according to the university.
Acetyl-L-Carnitine Uses
There are a number of uses identified for Acetyl-L-Carnitine, with most related to supporting cognitive functions. Some of these uses include:
* Age-related cognitive decline: Acetyl-L-Carnitine supplements may help slow cognitive decline related to age, or help improve cognitive functions of the senile brain, according to research. One study found that short-term, intensive treatment with Acetyl-L-Carnitine supplements can improve mental function of the senile brain without side effects. Another study found that supplementing with Acetyl-L-Carnitine can help with general cognition in the elderly.
* Alzheimer’s disease: Alzheimer’s disease is a progressive, age-related condition that destroys important mental functions and memory. Some short-term studies show that Acetyl-L-Carnitine supplements can slow the progression of the disease, improve memory and enhance mental performance, according to the University of Michigan. One study has shown that Acetyl-L-Carnitine supplements may have a beneficial effect on short-term memory, while another study found it may slow overall deterioration in some cognitive areas. More research is needed.
* Depression: One recent study showed the Acetyl-L-Carnitine can have the same effects as an antidepressant medication called fluoxetine on elderly patients with depression. Fluoxetine is a serotonin reuptake inhibitor, but the study suggests that Acetyl-L-Carnitine works through different mechanisms due to a difference in latency time of clinical response.
* Erectile dysfunction: Erectile dysfunction is a very common condition that affects a man’s ability to have sex. Acetyl-L-Carnitine supplements may help with this condition. One study found that Acetyl-L-Carnitine combined with Propionyl-L-Carnitine safely and reliably improved sexual potency in men who had a particular surgical procedure that resulted in erectile dysfunction. More research is needed, however.
* Diabetic neuropathy: Diabetic neuropathy is nerve damage that results from diabetes, and most often affects the legs and feet. One study concluded that Acetyl-L-Carnitine treatments are effective in alleviating symptoms, such as pain, and improves healing – specifically nerve fiber regeneration.
How to Take Acetyl-L-Carnitine
Dosages of Acetyl-L-Carnitine range between 630 and 2,500 mg, according to Examine.com. It is taken daily by mouth. No official dosage recommendation exists.
It’s best to follow manufacturer instructions and speak with your doctor for guidelines.
Side Effects and Precautions
Acetyl-L-Carnitine supplements can cause side effects such as nausea, stomach upset, vomiting, dry mouth etc. It may cause a fishy odor of breath, urine and sweat. More serious side effects are possible, but rare.
What to Look for in a Good Acetyl-L-Carnitine Supplement
The best Acetyl-L-Carnitine products are free from unnecessary fillers and additives, and provide value – high quality, at a reasonable price. Check the supplement label’s ingredients list for filler ingredients, artificial ingredients and preservatives.
Good quality Acetyl-L-Carnitine products also provide a good dosage, with ideally at least 500 mg per serving. And finally, trustworthy companies make the best products, so research the brand before buying.
- Published in Blog, Fitness, supplements
Glutamine
What is it? Glutamine is one of the most abundant amino acids in skeletal muscle and is the most prevalent amino acid found in the blood.
How does it help you refuel and recover? Glutamine is considered a conditionally essential amino acid. It’s “conditionally” essential because the body can produce it on its own but possibly not in quantities sufficient to meet its needs during periods of heavy exercise or dieting. Heavy training can deplete glutamine levels, so refueling immediately after each training session is important because glutamine is a primary regulator of protein synthesis. It also helps muscle cells load with glycogen, which is critical for muscle size (glycogen pulls water into muscle cells) and energy storage to fuel subsequent workouts.
Dose: Take 5 grams of glutamine with your postworkout protein shake.
- Published in Blog, Fitness, supplements
Best Types of Supplements to Speed Up Recovery
There is nothing worse than doing a tough workout and barely being able to walk the day after due to extreme soreness.
A little soreness here and there isn’t a huge deal, but when the aches and pains affect your ability to continue your workout program there might be a problem. After all, you want to get back to the gym as fast as possible because you know consistency is the key to seeing change.
Luckily, there are a few research-backed supplements that can help speed up recovery, reduce pain, and help you get right back to your training.
How Recovery Works
Although exercise is incredibly healthy for you, it damages muscles and tissues, creates acidic waste products, and increases inflammation. The soreness you feel after a tough session stems from a combination of microscopic tears in the muscles, the build-up of acidic compounds, and inflammation triggered by the workout.
Additionally, you may have some nutrient depletion after a hard workout, particularly depletion of protein, carbohydrates, and electrolytes. All of these need to be replenished or you will start to feel lethargic and maybe even lose muscle mass.
These supplements are designed to tackle all the common causes of soreness and fatigue in different ways.
Beta-alanine
Beta-alanine is an amino acid that can help neutralize some of the acidic compounds formed during exercise. Once it is ingested, it is used to make a compound called carnosine that actively reduces acidic hydrogen ions in the muscles. Reduction of acidity caused by exercise will help delay fatigue, reduce muscle damage, and help the body recover faster.
A 2008 study evaluated the effects of beta-alanine supplementation on the athletic performance of college football players. The subjects received either 4.5 grams of beta-alanine or a placebo for 30 days, starting three weeks before pre-season training camp. Researchers measured various performance markers including sprint, power tests, and line drills. The subjects also completed questionnaires about soreness, fatigue, and workout intensity. The subjects who received the beta-alanine reported less fatigue and soreness after a workout indicating a quicker recovery. They were also able to exercise at a higher intensity before fatigue set in.
How to Take Beta-alanine
In order for beta-alanine to increase carnosine levels in the muscles it must be taken regularly. Optimal results are seen after 2-4 weeks of regular intake. The recommended dose is 3-6 grams per day. Beta-alanine is known to cause a “pins and needles” feeling in some people, so if that happens you want to split up the dose or try taking it with food.
Beetroot
Beets are a red, root vegetable that sometimes show up in salads or roasted as a vegetable option. But, beets are incredible for promoting recovery. Beets contain a combination of nutrients that can be used to replenish many of the nutrients lost during a workout. They are high in B6, folate, vitamin C, and many minerals that act as electrolytes such as potassium and calcium.
A 2016 study evaluated the impact of beetroot juice on recovery after sprints. Twenty athletes were given either beet juice or a placebo for three days. They completed a sprint test on day one and then on day three of taking the supplement. Researchers measured various markers of inflammation, recovery, and performance. Those who received the beet juice had a faster recovery, more strength, and increased performance. Another study showed similar results with beet juice lowering inflammation and soreness.
How to Take Beetroot
There is no specific recommended dosage for beetroot. But, you can add it to your routine in many different ways. Obviously, you can eat whole beets. They taste great roasted or shredded into a salad.
You can also drink beet juice, but watch out for the sugar content because juicing anything concentrates the sugar content. Freeze-dried beets are becoming a popular potato chip alternative, so look for those for a quick portable snack.
Beetroot also comes in powdered form which can easily be added to any smoothie or post-workout shake. The options are endless for how you can harness the power of beets to boost your recovery.
Protein
A tough workout breaks down muscle. When it is broken down, the body must then repair and regrow stronger muscle. But, it needs enough protein in order to initiate this process as muscles are made from amino acids (found in protein). For this reason, in order to help your muscles repair and get stronger, you want to have protein immediately after your workout or at least within 30-minutes. The goal is to have somewhere between 20-30 grams of high quality protein.
How to Take Protein
There are many different ways to meet your post-workout protein goal. Obviously, you can get 20-30 grams of protein from food. This would mean eating around 3-4 ounces of meat, poultry, or fish. You could also drink 24 ounces of milk, eat 3 eggs or a cup of beans. Getting your protein from real food is great when you have plenty of time to prepare a meal after your workout, but let’s get real, a lot of us don’t have the time.
Instead, you may want to rely on protein supplements which are convenient and easy to use. Many come pre-mixed or packaged in individual servings where you can just add water or a liquid of choice.
The thing with protein powders is that there are literally thousands of them on the market made from a variety of different ingredients. Whey, casein, egg, beef, pea, soy, and hemp are just a few options you might come across. So, which do you chose?
First, let’s start with what the research says. Whey protein consistently out performs all other types when it comes to building muscle, helping you lose fat, and for quick and rapid digestion. It has been shown to boost muscle recovery and promote tissue repair. It contains all nine essential amino acids needed for human health.
Casein, the other protein found in milk, also has all nine amino acids. The main difference between casein and whey is that casein is digested more slowly. In the end, research has found that they both can help support muscle recovery and repair, they just go about it slightly differently.
Which should you choose? The answer probably a supplement that contains both. While whey gets to the muscles fast, casein continues to provide amino acids for muscle repair for several hours after your workout.
But, if you are sensitive to lactose, follow a vegan diet, or don’t eat dairy, casein and whey are not good options. They are the two proteins found in milk. Instead you will have to choose one of the plant-based options such as pea, hemp, or soy.
Soy is the only plant-based protein with all nine essential amino acids, so it would probably be the closest to whey or casein. One thing to note, it does contain phytoestrogens, which can mimic the effect of estrogen in the body. It may not be appropriate for people with specific hormone-related illnesses or concerns.
The other types of vegetarian protein options are not complete proteins, they are usually missing or low in at least one amino acid. But, that doesn’t mean they can’t help your muscles recover. A 2015 study found that supplementing with pea protein resulted in as much muscle gain as supplementing with whey, even though pea protein is low in methionine.
The bottom line is you need protein after your workout to promote recovery. Experiment with various types to see which works best for you. The type you choose may depend on your diet restrictions, cost, and personal taste preference.
Omega-3 Fatty Acids
Omega-3 fats are essential fats found in foods like fish, walnuts, and flaxseeds. They can promote recovery by lowering inflammation caused by tough workouts.
A 2014 study supplemented 26 physically fit men with either soy bean oil or tuna oil. The tuna oil contained 560 mg of DHA and 140 mg of EPA. Subjects were evaluated for recovery markers and inflammation after a workout. Those who received the omega-3s recovered faster from exercise, as measured by their heart rate going back to normal quicker.
A 2011 study evaluated the effect of omega-3s on post-exercise soreness. Eleven participants performed bicep curls while taking 3 g of omega-3s or a placebo for 14 days. Signs of inflammation were assessed before and after the workout. Soreness was 15% less in those who received the omega-3 .
How to Take Omega-3s
There are many different options for omega-3 supplements on the market. The primary concern when choosing one is to be sure that it contains both EPA and DHA, the most active forms of omega-3 fats.
Choose a fish oil that is sourced from smaller fish, such as sardines, which is likely less contaminated with heavy metals, like mercury.
Krill oil is another good option because it is well absorbed and also less contaminated. Algal oil is a vegan option for EPA and DHA.
Dosage for omega-3s can range between 1-6 grams of fish oil per day. Experiment with dosage amounts and muscle soreness to see how much you personally need.
Glucosamine
Glucosamine is made from the amino acid glutamine and glucose (or sugar). It is a compound that is essential for joint health and reducing joint pain. Exercise puts stress on the joints. Supplementing with glucosamine can help delay some of the damage and degradation, preventing osteoarthritis.
A 2007 study evaluated the effects of glucosamine on decreasing knee pain and recovery after injury. Participants were given 1500 mg of glucosamine or a placebo for 28 days. Knee pain, flexibility, and swelling were measured during the study period. At day 28, the glucosamine group had improvements in knee flexibility and swelling when compared the placebo group.
How to Take Glucosamine
The recommended dose for glucosamine is 1500 mg per day. Sometimes it is recommended that the dose be split up into 3- 500 mg doses. It should be taken with food. Some glucosamine supplements are paired with chondroitin, which is also beneficial for joint health.
Curcumin
Curcumin is the active ingredient in a popular spice from India called turmeric. It is a powerful anti-inflammatory that can be used to reduce swelling and pain in muscles.
A 2015 study evaluated the use of curcumin on muscle soreness. Seventeen subjects were given either 2.5 grams of curcumin twice a day or a placebo for two days before a single leg jump exercise workout and for three days after. Inflammation markers, performance, and pain were measured. Curcumin significantly reduced pain during the exercise, improved the jump height, and reduced inflammation markers after the exercise.
How to Take Curcumin
Curcumin is found in the spice turmeric, so if you enjoy the flavor you can always add it to your food. There is no standardized dose for turmeric, but most experts recommend anywhere from 500-2000 mg per day. The WHO recommends a dose of 1.4 mg per pound of body weight, which means a 150 pound person would need around 210 mg per day.
Curcumin is fat-soluble and should be taken with food. Additionally, look for supplements that contain piperine (a black pepper extract) which can help increase absorption.
Branch-chain amino acids (BCAAs)
Amino acids are the building blocks of muscles. But, there are certain amino acids, called branch-chain amino acids (BCAAs) that are particularly beneficial for muscle building and recovery. The three BCAAs are leucine, isoleucine, and valine.
BCAAs increase muscle synthesis, reduce perception of fatigue, and decrease post-exercise muscle soreness. BCAAs are used up during exercise, so they must be replenished in order to properly repair muscle.
A 2017 study investigated the effects of BCAA supplements on recovery and muscle damage. Sixteen participants were given either BCAAs or a placebo at a dose of 0.087 g/kg of body weight and a ratio of 2:1:1 of leucine to isoleucine and valine. The participants performed squats at 70% of their one rep max. Those who received the BCAAs had increased strength and reported less muscle soreness when compared to the placebo group.
How to Take BCAAs
BCAAs are available in specialized supplements that can be taken before, during, or after a workout. The recommended dosage is 5-20 grams depending on your body weight and physical activity level. The ratio of leucine to isoleucine and valine should be 2:1:1.
Whey protein is high in BCAAs, so if you take whey you really don’t need a separate product.
Coenzyme Q10
Coenzyme Q10 is an antioxidant that helps reduce inflammation, lower oxidative stress, and prevent fatigue after exercise.
A 2008 study evaluated the effects of 14 days of CoQ10 supplementation on recovery and athletic performance. Subjects were given 100 mg of CoQ10 or a placebo twice a day for 14 days. Subjects who received CoQ10 had less oxidative stress after exercise. They were also able to increase the amount of time they were able to exercise.
How to Take Coenzyme Q10
Dosages for CoQ10 can vary from 50-300 mg per day. Most research on athletic performance and CoQ10 utilizes levels around 300 per day. Since CoQ10 is a natural antioxidant in your body, there is no major danger of toxicity. At very high doses there are reports of headaches and stomach discomfort. Some people report insomnia with CoQ10, so consider taking it in the morning.
Look for a supplement that has the ubiquinol form of CoQ10, which is best absorbed. It should also be taken with a meal.
Glutamine
Glutamine is the most abundant amino acid in the body and makes up 60% of the amino acids found in muscles. During exercise glutamine is significantly depleted. Glutamine supplements may help support a faster recovery and maintain muscle mass. Glutamine also helps muscle cells stay hydrated, important for muscle recovery. A 2011 study found that glutamine helped reduce muscle soreness and prevented strength loss.
How to Take Glutamine
At least 5-10 grams of glutamine should be taken immediately after a workout to support repair of the muscles. Glutamine supplements are frequently paired with creatine supplements and these two compounds work well together to keep muscle cells hydrated.
Citrulline Malate
Citrulline malate is a compound that helps remove ammonia from the body, which can contribute to muscle soreness. It helps the kidneys remove waste products from the body.
A 2010 study investigated the impact of citrulline malate on exercise performance and muscle recovery. Subjects performed two training sessions where they did a bench press. They were given 8 grams citrulline malate before one of the two sessions and a placebo on the other. Those who received the citrulline were able to increase repetitions by 53%. They also had 40% less muscle soreness in the 48 hours following the exercise.
How to Take Citrulline Malate
Recommended dosage for citrulline is 5 to 15 grams per day. You may experience some stomach discomfort at higher dosages, so you can split it up if needed.
The Bottom Line for Recovery
If you are looking to gain muscle or change your physique, you have to take recovery seriously. Recovery is not just about getting enough protein or the right supplements, it is also about actually resting from time to time.
It is not necessary to exercise every day to see progress. Anywhere from 3-6 days a week may be adequate, depending on your goals and schedule. If you have to do something active every day, consider throwing in a few “active recovery” days where you go for a walk or do a yoga class, instead of a tough workout.
Finally, the best thing you can do for recovery is get enough sleep, so aim for 8 hours a night.
- Published in Blog, Fitness, supplements
D-Aspartic Acid Supplements Guide
What is D-Aspartic Acid?
D-Aspartic Acid (D-AA, or DAA) is a type of amino acid, a compound most often used by the body to build proteins. It is one of the two forms aspartic acid is found in. It is also known as DAA and aspartate.
Amino acids generally come in the L and D forms, sometimes called left-handed and right-handed configurations.
This type of amino acid, the right-handed form, helps produce hormones, according to an Italian study. The other form, the left-handed amino acid called L-aspartic acid, helps build proteins according to Healthline.
The “L” form is naturally produced in organic matter, while the “D” form may be found naturally in bacterial cell walls, vertebrates and sometimes plants, according to a study.
One of the hormones D-Aspartic Acid plays a role in regulating is testosterone, the male sex hormone, and it may help improve male fertility according to Examine.com. It also stimulates the release of hormones such as luteinizing hormone, follicle-stimulating hormone, and growth hormone.
Luteinizing hormone helps support the reproductive system, specifically the ovaries in a woman and the testes in a man, according to WebMD. Follicle-stimulating hormone helps women release their eggs, and men create sperm, according to WebMD. Growth hormone, also known as Human Growth Hormone (HGH), helps spur growth in children and adolescents, according to WebMD.
As you can see, D-Aspartic Acid plays a role in the function of a number of hormones related to reproductive health. Because of this, it is often used to support fertility in men. According to Examine.com, the supplement shows promise in aiding fertility in men.
D-Aspartic Acid may build up in the testicles and alleviate a step in testosterone synthesis, resulting in a minor testosterone increase, according to Examine.com.
The most notable effects D-Aspartic Acid has been shown to have on the body involves fertility. Evidence suggests D-Aspartic Acid may increase male fertility, but the evidence is limited. There has been few studies replicating the research.
Uses & Benefits of D-Aspartic Acid
There is a lot of hype around DAA supplements in the health and fitness world, espousing some unfounded benefits. Some of D-Aspartic Acid’s uses are supported by evidence, though overall research is slim. Uses include:
* Testosterone: Most DAA research has been conducted on its effects on testosterone production. In most test subjects, testosterone seems to increase, with infertile men experiencing 30 to 60% increases, according to Examine.com. A study on sperm quality found good DAA supplements can increase testosterone in serum as well. More research is needed, but it looks promising.
* Male fertility: Some research has shown DAA has very notable effects on male fertility. One study found good D-Aspartic Acid supplements given to infertile men at 2.66 grams daily for 90 days resulted in conception for 26.5% of subjects. It also showed a high increase in sperm count, with a 60 to 100 percent increase. Sperm motility was shown to improve, too. Though the few studies conducted on DAA and fertility show consistent results, more research needs to be done to prove its benefits, according to Examine.com.
* Strength: This is a popular use that lacks evidence. Only one small study has been done to explore this use, and it found DAA supplements have no effect on strength. However, this study was only conducted with 20 subjects, which is too small to prove or disprove any effects. Further research is needed.
* Weight gain: There is no evidence to back up this claim, though the one study on it was the same small study which found no evidence for DAA supplements increasing strength. It also found there was no significant impact on body composition, including muscle and weight gains. More research is needed, of course.
How to Take D-Aspartic Acid
D-Aspartic Acid supplements should be taken daily, and doses typically range between 2 to 3 grams, according to Examine.com.
Some studies have cycled DAA supplements, but there is not enough evidence to determine whether it should be cycled or not. Overall, it is best to follow the manufacturer’s instructions.
What to Look for in a Good D-Aspartic Acid Supplement
The best D-Aspartic Acid supplements are pure and have little to no additional ingredients. They also are a good value, offering high quality DAA in a good quantity.
Check the dosage and the quantity per container to make sure you’re getting a good deal.
Many DAA supplements are fairly comparable when it comes to quality, but manufacturers can make a huge difference in effectiveness and purity.
- Published in Blog, Fitness, supplements
L-Arginine Supplements Guide
What is L-Arginine?
L-Arginine is the supplemental version of arginine; that amazing amino acid you just read a little bit about. Arginine can be found naturally in foods high in protein, such as meat, nuts, fish, and soybeans.
It is also naturally produced within the human body. L-Arginine offers the samebenefits as arginine, it is just the concentrated supplemental version. There are twenty different versions of Arginine, and the “L” version is the one that is used for supplements, and is the only one that should be used as a supplement, because it is the “free form” version.
This amino acid was first isolated from a lupine seedling in 1886. It was discovered to trigger protein building within the human body. Because of this, L-Arginine has been studied as a supplement for bodybuilding, healing wounds, enhancing sperm production, and reducing bodily tissue waste. It has also been studied for cardiovascular disease treatment and prevention.
L-Arginine helps the endothelial cells produce nitric oxide, which is necessary for maintaining healthy blood circulation. The endothelial cells are in the lining of all the blood vessels in your body. Nitric oxide is a gas that is a byproduct of L-Arginine and produced by both plants and animals. Understanding what nitric oxide does helps you to understand the benefits of L-Arginine, because arginine (or L-Arginine) is necessary for nitric oxide production.
What Are L-Arginine Supplements?
L-arginine supplements are exactly what they imply. They supplement your diet with arginine in the form of L-Arginine, one of the twenty different types of this key amino acid. The average American diet consists of around 5 g of arginine, usually derived from not-so-healthy red meat. Better natural sources for your health includes fish, tofu, and nuts.
The issue is that it is recommended for your health to consume 6 to 9 g of L-Arginine daily. In order to consume this much, you would have to eat 2.5 pounds of tofu, or a half pound of tuna! Top arginine supplements allow a person to obtain the recommended amount, without eating large amounts of red meat, or eating large amounts of other protein sources.
Benefits of L-Arginine
According to WebMD, arginine, which is also known as L-arginine, is involved in a different functions in your body. WebMD also lists a few other benefits and also some concerns.
L-Arginine also plays a role in the function of the immune system, and this is because it not only stimulates protein production, but is also required for the production of white blood cells. This means that L-Arginine can be used to help people recover from illness and cancer treatments, which take a huge toll on the immune system.
Besides surgical recovery, it is commonly taken to prevent colds and prevent and treat infections. The combination of protein production stimulation and white blood cell production stimulation makes the best arginine supplements powerful recovery tools.
Arginine supplements are also used to increase production of human growth hormones in the body. These hormones include amino acids (including creatine, L-proline, and L-glutamine) and prolactin. It improves metabolic health by allowing more glucose to enter the cells, which means it helps the body burn fat. It also improves muscle strength.
Because arginine helps to increase human growth hormones, it has profoundly positive effects on the metabolism, and skeletal-muscular system.
Studies have also been conducted on L-Arginine’s impact on type II diabetes. In one study, it was discovered that L-Arginine “evoked large increases in insulin secretion from the pancreas of diabetic rat.” This suggests that it could have the same effect on humans, because rats can be from 85% to 99% genetically identical to humans. Currently, the evidence suggests that L-Arginine may stimulate insulin production.
Who May Benefit from L-Arginine?
* Athletes and fitness enthusiasts – L-Arginine supplements are a favorite in the athletic community because of the nitric oxide it creates in the body. Nitric oxide has been shown to reduce muscle fatigue, improve endurance levels, increase energy, speed up recovery rates, and increased use of glucose (which means burning body fat). On top of all of these naturally enhancing health benefits, L-Arginine has been shown to trigger the production of proteins in the body. It also has been shown to increase lean muscle mass. So, arginine benefits help you burn fat, build muscle, and improve performance.
* Stress – When combined with L-lysine, L-Arginine was shown to reduce symptoms of anxiety. It may reduce symptoms of anxiety alone as well, but more research must be done to confirm this. Its ability to reduce high blood pressure and open red blood cells indicates that it has stress-relieving properties.
* Sufferers of heart and blood vessel conditions – Congestive heart failure (CHF), chest pain, coronary artery disease, and leg pain due to blocked arteries are all examples of conditions that can be aided through L-Arginine supplementation. The nitric oxide that L-Arginine helps create in the body helps to improve blood circulation and relax blood vessels.
* Aging individuals – Aging individuals can greatly benefit from L-arginine because of the nitric oxide that it is capable of creating through the endothelial cells. Endothelial cells are the linings of our arteries and our blood vessels, and these cells need arginine in order to create enough nitric oxide to maintain healthy blood circulation. Research suggests that our ability to produce nitric oxide decreases as we age, and taking arginine supplements can possibly counteract that.
* Migraine sufferers – Migraines are a neurovascular disorder, and L-Arginine improves vascular health. To translate, this means that migraines are partially caused by constricting blood vessels, and L-Arginine helps dilate blood vessels. This means that for some migraine sufferers, L-Arginine could be beneficial in reducing symptoms.
* Vegans and vegetarians – Sometimes it is hard with a vegan diet to ensure that you are eating enough dietary protein. An L-Arginine supplement can help ensurethat your body is getting enough amino acids, which are the building blocks of proteins.
Are There Any Side Effects?
The side effects of an L-Arginine supplement occurs when there is a large dose taken at once, or when it interacts with preexisting conditions or pharmaceutical drugs. Some of the preexisting conditions that L-Arginine may worsen include allergies and asthma, herpes, cirrhosis, and low blood pressure.
L-Arginine should not be given to children without speaking to a doctor first. It may increase the risk of death from a heart attack in aging individuals. More than a dose of 10 g can cause diarrhea and gas.
What Interacts with L-Arginine?
L-Arginine can interact with pharmaceutical drugs, and here are some that should not be taken in conjunction with L-Arginine supplements:
* Antihypertensive drugs
* Nitroglycerine isosorbide (increases blood flow to the heart)
* Viagra
* High blood pressure medications
People who have high levels of arginine in their bodies should avoid supplementing themselves with more L-Arginine.
How to Take L-Arginine
Safe methods of taking L-Arginine supplements include taking it by mouth, shot, or application to the skin. The most common way to supplement is by mouth, in the form of an L-Arginine capsule, pill or powder.
Arginine supplements do not have to be consumed with food, but they may be better absorbed with food. Powders are more easily assimilated in the digestive system than pills.
What to Look for in a Good Arginine Product
* Company reputation – It is important that you are purchasing your supplements from a trustworthy and established company. Sometimes established means that they have been in the industry for more than twenty years, but sometimes it means that they are certified manufacturing facilities that have been government tested. A great way to make sure that the company is trustworthy is to look for a cGMP certification, meaning that they have current Good Manufacturing Practices. Ultimately, make sure that you research the company before you make a purchase.
* Amount of L-Arginine per serving – In the world of supplements, you have to make sure you are getting the most bang for your buck. Knowing the effective doses of the particular supplement you are looking for is crucial. For L-Arginine, anything less than 5 g in a day may not be effective. It also depends on your purpose for supplementing.
* Additives and Preservatives – some L-Arginine supplements contain additives, fillers, and preservatives. This is not always a drawback, because in some cases they are there to help the body absorb the L-Arginine. In other cases, it is just there to take up space. Would you rather pay for the best arginine supplements, or primarily fillers?
* Tested Ingredients – Some supplements use agmatine instead of L-Arginine. Agmatine is a chemical derivative of L-Arginine that acts as a neurotransmitter. It is good to look into how much research has been conducted on the ingredients in your supplements.
* Added vitamins and amino acids – This is mostly a personal preference. Some L-Arginine supplements contain additional vitamins and amino acids which compliment and enhance the benefits of arginine supplements. If there is still a sufficient dose of L-Arginine in the supplement, then this can be a major benefit! If you are looking for pure L-Arginine, then steer clear of longer ingredients lists.
* Assimilation – Assimilation refers to how well the body can absorb a supplement. Generally speaking, a powder that is mixed in water is more easily assimilated than a pill.
- Published in Blog, Fitness, supplements
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