Category Supplements

DHEA To Reduce Aging and Build Muscle

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DHEADehydroepiandosterone (DHEA) is a weak androgen produced in the adrenal glands that is a precursor for testosterone. It is converted in the body into androstenedione, which is then converted into testosterone. DHEA levels are highest when we are in our 20’s, then decline significantly as we age.

DHEA has been used to treat depression, adrenal sufficiency, obesity, vaginal atrophy, and erectile dysfunction, but it is most commonly used to reverse the aging process and build muscle. It is especially effective in men with flagging testosterone levels who do not wish to take testosterone directly.

Men can benefit from taking 25 to 50 milligrams or more per day. If men decide to supplement with higher doses, guidance from their primary care physicians is advised beforehand. If DHEA dosing is too high, men can develop breast tissue and high blood pressure.

Women have a much trickier time with DHEA, and many can only tolerate 5 to 10 milligrams without experiencing side effects. Side effects in women include abnormal periods, oily skin, facial hair, and mood changes.

Usually side effects are mild, such as fatigue and headache. Another relatively common side effect is insomnia, so it is a good idea to take DHEA in the morning. Do not take DHEA if you have heart disease, liver disease, diabetes, high cholesterol, thyroid problems, polycystic ovary syndrome, or blood clotting disorders.

Supplements Which Support an Underactive Thyroid

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Normal thyroid function is dependent on a multitude of nutrients, so a deficiency in any of them can send an individual into diminished active thryoid hormone levels and a spectrum of symptoms. The best way to support thyroid function is to take the following natural supplements.

Vitamin B complex: People with underactive thyroids commonly suffer from vitamin B12 deficiency.

Vitamin D – This is another vitamin which is commonly deficient in the majority of the population. Vitamin D is necessary for thyroid hormone production, so take 800 to 1,000 International Units (IU’s) to protect thyroid function.

Vitamin E – Vitamin E aids in converting T4, which is the inactive form of thyroid hormone, into active T3. Recommended daily dosage is 400 to 800 IU’s.

Zinc – Zinc is involved in the signal to produce thyroid hormone. Take 10 milligrams (mg) or more daily. It is also important to take copper along with the zinc. You need to take 1 to 2 mg copper for every 10 mg zinc taken.

Omegas – Omega fatty acids have a protective effect on the thyroid gland and decrease inflammation.

Selenium – Selenium is critical for promoting conversion of T4 into T3. Take 200 micrograms daily.

Vitamin C – Vitamin C is a strong antioxidant and should be part of any regimen that is targeted at protecting the thyroid. A reasonable daily dose of vitamin C is 2000 mg.

Alpha Lipoic Acid

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Alpha-Lipoic-AcidAlpha lipoic acid (ALA) is a cofactor which is found in high concentrations in animal tissues with high metabolic activity such as the kidney, heart and liver. It is also found in broccoli, tomatoes, Brussels sprouts, peas and spinach. When ALA is ingested, it is transported via the bloodstream into tissues and cells, then into the mitochondria for energy production. Studies have concluded that dietary ALA is insufficient for sufficient free levels in the circulation, so it makes sense to take ALA supplements to reach therapeutic levels.

The human body is subjected to oxidative stress and produces free radicals in response which circulate in the body and damage tissues. ALA is easily absorbed and transported into organs such as the brain, nerves and liver, protecting against cell damage by neutralizing these free radicals. ALA also amplifies the positive effects of coenzyme Q10 and glutathione and works in conjunction with the B vitamins to convert nutrients into energy.

ALA assists the body in maintaining optimal blood sugar levels and supporting insulin sensitivity. It can improve the lipid profile in the body and reduce blood pressure. Diabetic patients who have been put on ALA supplementation have experienced some relief from diabetic neuropathy and a regulation of insulin levels in the body.

ALA has demonstrated protective effects in other age-related diseases as well. It protects against cataract formation and glaucoma and helps to prevent retinal cell death in retinitis pigmentosa, so it is vital for eye health as well. Stroke patients who were given ALA experienced reduced brain damage, and may guard against the development of Alzheimer’s disease. There is additional research to suggest that ALA supplementation reduces the inflammation associated with multiple sclerosis.ALA’s antioxidant effects may help to also preserve bone density, thus protecting the body against the bone loss that characterizes osteoporosis.

If you are interested in maintaining skin health, ALA supplementation may be something you want to consider. Topical application of creams containing ALA reduced photoaging and refined the texture of the skin.

The amount of ALA in the body diminishes over time, giving even more of a reason to take ALA oral supplements. Recommended dosage for most individuals is 300 milligrams. Side effects are minimal and include gastrointestinal upset and skin allergies. Only 30% to 40% of supplements are absorbed, so they are best taken on an empty stomach.

Conjugated Linoleic Acid

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woman-with-slim-waist-3-23I am a huge fan of conjugated linoleic acid (CLA) and encourage my patients and contest prep clients to take it regularly. CLA is part of the omega family of fatty acids which has a powerful effect on diminishing body fat. It also has a protective effect against heart disease and cancer. People who are on a weight loss program benefit greatly from incorporating this supplement into their daily meal regimens.

CLA works on body fat by making it available as a source of energy so that it is burned up rather than stored. It also prevents the drop in metabolic rate that commonly occurs in individuals who practice a calorie restricted diet. As if this isn’t enough, CLA prevents the deposition of lipids and plaque in arteries which is the key component in the development of heart disease.

Recommended daily dosage is 3 to 4 grams per day, in three divided doses. I take 1,000 milligrams three times daily with meals.

There has been a controversy surrounding the benefits of CLA. Some skeptics say it doesn’t work. However, it appears that these skeptics are individuals who expect their fat to magically melt away. Come on people! If you truly want to reshape your body and change the ratio of lean body mass to fat mass, you need to eat properly and exercise regularly. There are no magic weight loss pills, but the public is so brainwashed into thinking that such things may exist. If you expect CLA to counteract poor eating habits and a sedentary lifestyle, don’t bother adding CLA to your regimen. However, if you adopt healthy eating and regular exercise, you will most likely experience a boost in fat loss with CLA supplementation.

Swat Fuel 9mm and 9mm+P Fat Burners Are The Best

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9mm and 9mm+PIf you are looking for a revolutionary fat burner which provides sustained energy for an entire day and which also works as a potent pre-workout booster, you need to check out 9mm and 9mm+P from Swat Fuel. I am not joking – prepare to be amazed.

I am not easily impressed by sports supplements because there are so many products out there that over-promise and under-deliver. However, I can honestly say that Swat Fuel 9mm and 9mm+P are unique and superior to any other thermogenic fat burners on the market. These products were originally formulated for law enforcement individuals and military personnel to specifically provide sustained stamina and energy which lasts the entire day and does not produce jitters. These products optimize fat metabolism and are excellent for use as pre-workout boosters to maximize your energy and stamina during your lift. Even if you don’t work out, you can count on these powerful formulations to increase energy levels without the usual jitters or crash that many thermogenics cause.

9mm is a powerful thermogenic and pre-workout formula, but if you are trying to lose weight or you want to become ripped, opt for 9mm+P which also contains a natural appetite suppressant.

Prepare to SWEAT LIKE A PIG during your workouts when you take these supplements! Also make sure to hydrate very well when taking either product. Even from the first time I took 9mm, my reaction was one of total surprise. As the sweat poured off me and I noticed that I had laser focus with my lift, I just kept saying, WOW. I was truly blown away, and I continue to be impressed by the fact that this product delivers true to its description.

Every time I take this stuff, I am drenched in sweat about five minutes into my lift. No other thermogenic has ever had this effect on me. What amazes me is that my heart does not race, I do not get the jitters, and my workouts are much more powerful than on the days when I don’t take it.

Go to http://swatfuel.com/solidfuel.aspx to order, and remember to enter discount code 1HOTHAPA for a generous discount at the time of your order.

B-Complex Vitamins

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vitamin-b-complexVitamin B Complex is a combination of the essential B vitamins: B1, B2, B3, B5, B6, B9 and B12. This complex also contains biotin, choline and inositol. These nutrients are important for normal body function and are used to aid in the treatment of numerous conditions. B Complex vitamins are effective in treating anxiety, depression, fatigue, premenstrual syndrome, and heart disease. In addition, B vitamins have the following vital functions in the body:

Nervous System Function:

Vitamin B5 is required for normal nerve regulation as well as normal adrenal gland function, while vitamins B1, B6, and B12 are essential for normal brain and nervous system function. Vitamin B9, also known as folic acid, has a protective effect against fetal neural tube defects during pregnancy and has also been shown to prevent the development of high blood pressure in women.

Digestion:

Vitamins B1, B2, B3 and B6 are essential for proper breakdown of nutrients and production of hydrochloric acid in the stomach.

Energy Production:

Vitamin B1 assists in conversion of carbohydrates into glucose, while vitamins B2, B3, B5, B6 and biotin are essential for conversion of glucose into energy.

Healthy Skin, Hair and Nails:

B complex vitamins are essential for normal RNA and DNA synthesis and cell reproduction. Deficiencies in B Vitamins often result in dry skin, dermatitis, wrinkles, acne, hair loss and weak nails.

If you are interested in boosting your intake of B complex vitamins via natural food sources, increase your intake of the following:
• Leafy green vegetables
• Cereals and whole grains
• Eggs
• Chicken
• Nuts
• Citrus fruits
• Bananas
• Kidney beans

If you are not getting enough B vitamins from food, you may opt to take a B complex supplement. Once you start supplementing with B complex, you may notice increased energy, a greater sense of well-being, better digestion, and healthier skin. Since B vitamins are water soluble, they are excreted through the urine (with the exception of vitamin B12). For this reason, B vitamins need to be taken daily.

Cranberries for Urinary Tract Health

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cranberryCranberries have been used for centuries among Native American Indian tribes for treating urinary conditions and are currently a popular remedy for urinary tract infections (UTI’s). Research shows that cranberries are effective in preventing UTI’s by introducing chemicals into the bladder which keep bacteria from adhering to it. However, cranberries had no effect on bacteria which are already stuck to the bladder lining, making cranberries ineffective once someone is already suffering from a UTI. Cranberries have additional benefits in the urinary tract, including deodorizing of urine in those who suffer from urinary incontinence and treatment of neurogenic bladder.

Another interesting feature of cranberries is the high levels of salicylic acid they contain. Salicylic acid can reduce inflammation in the body, reduce the risk of blood clots, and protect the body against development of certain types of cancer.

If you are interested in supplementing with cranberry extract, take 300 to 400 milligrams one to three times per day. I had taken 400 milligrams daily for years with not a single UTI. Then I suddenly ran out and decided to take a month off to see if it would make a difference. Two weeks later, I was struck with a wicked UTI which completely flattened me out for two days. Needless to say, I resumed the daily cranberry extract supplementation and have recommended it to my female patients more heartily than ever.

Two cautionary points:

1) Cranberries contain large amounts of oxalates which collect in the urine. Since kidney stones are primarily composed of oxalate combined with calcium, those at risk should avoid drinking cranberry juice or taking cranberry extract.
2) Cranberries interact with warfarin (Coumadin) so individuals who are taking this medication should avoid them.

Gamma-Aminobutyric Acid

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GABAGamma-aminobutyric Acid (GABA) is used by many to treat depression, anxiety and insomnia. It is a neurotransmitter found in the brain which stimulates serotonin production, thereby creating a sense of relaxation in the body. It also triggers human growth hormone production. Many people take this supplement in the evening as a sleep aid, and some individuals take it to relieve anxiety. Another reported benefit of GABA is its ability to metabolize fat.

Side effects of GABA are minimal and may include tingling and itchiness. I have taken 750 milligrams of GABA in one dose daily and haven’t experienced any of these side effects.

If you decide to take this supplement, you may want to boost its relaxation benefits by also taking tryptophan, valerian, kava, and 5-HTP.

Recommended dosage is 250 milligrams three to four times daily, taken on an empty stomach. One caution is that if GABA makes you groggy, take 500 milligrams twice daily, one in mid evening and once before bed.

Premenstrual Woes and Natural Remedies

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PMS“That time of the month” is often met with dread by women because of its inconvenience and also because it is also frequently preceded by annoying symptoms such as irritability, fatigue, acne and bloating. Some unlucky women experience a constellation of symptoms which are severe enough to disrupt daily function. These women are said to have premenstrual syndrome (PMS).

What are the symptoms of PMS? Though they can vary greatly among women and even from cycle to cycle, and can range in severity, there are common symptoms which characterize this syndrome.

Common Symptoms of PMS:

• Bloating
• Breast tenderness
• Acne
• Changes in bowel habits
• Fatigue
• Insomnia
• Back pain
• headaches
• Decreased libido
• Irritability
• Depression
• Anxiety
• Mood swings
• Inability to concentrate

Sounds like fun, doesn’t it? However, there are a number of measures which women can take to decrease symptoms. I will confine my recommendations to the most widely documented and readily available aids.

FOOD:
• Eat small, frequent meals to stabilize blood sugar
• Avoid alcohol
• Decrease intake of fatty foods
• Decrease red meat intake
• Increase intake of fruits, vegetables, beans, nuts, seeds and fish
• Reduce sugar and salt intake
• Eliminate or decrease caffeine

EXERCISE:
Women who exercise regularly experience fewer and less intense PMS symptoms than those who do not engage in regular exercise.

RELAXATION:
There are a number of methods women can employ to promote relaxation, such as meditation, yoga, and breathing exercises. By reducing stress this can help to level out the erratic emotions which can strike before your period.

MAGNESIUM:
Magnesium has a beneficial effect on mood changes that are associated with PMS, and also reduces the swelling, breast tenderness and bloating which commonly occur in women before their periods. Take 400 milligrams daily.

CALCIUM:
Women who suffer from PMS tend to have lower calcium levels, and those who take calcium supplements experience less severe symptoms than those who do not. Calcium supplementation can reduce bloating, mood swings, food cravings and pain. Take 400 milligrams three times daily.

VITAMIN B-6: Take 50 to 100 milligrams daily to ease PMS symptoms.

VITAMIN E: Vitamin E reduces the production of prostaglandins which are responsible for cramps and breast tenderness. Take 400 international units daily.

CHROMIUM: Chromium regulates insulin and blood sugar which in turn controls food cravings and appetite. Take 25 micrograms daily.

Branched-Chain Amino Acids For Muscle Growth and Recovery

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ON Amino EnergyBranched-chain amino acids (BCAAs) are the essential amino acids leucine, isoleucine, and valine. What makes them essential is the fact that we must obtain them from food sources since our bodies do not produce them. Since BCAAs comprise one third of the amino acids found in muscle tissue, and also since they possible reduce muscle breakdown, they are an essential part of the supplement regimen for individuals who are committed to building muscle. They are also capable of sparing glycogen during training. Glycogen is the primary source of fuel for muscles during high intensity workouts. Individuals who ingest BCAAs before and during training preserve their glycogen levels by 25%. Even when glycogen stores are depleted in working muscles, BCAAs enhance fat oxidation which allows people to train longer.

BCAAs can also boost testosterone levels when consumed before training. Testosterone levels increase during intense training but plummet to normal levels once training is done, but if BCAAs are on board, testosterone levels remain elevated for a number of hours. BCAAs also improve the body’s testosterone to cortisol ratio. What does this mean? Testosterone levels will remain high long after training is completed, while cortisol release will be minimized. This translates to more muscle growth and less breakdown of muscle. As if this wasn’t enough, the amino acid leucine increases insulin sensitivity which promotes fat loss, muscle growth and protection against diabetes.

Other uses for BCAAs are to prevent fatigue, improve concentration, treatment of liver-related brain conditions, and Lou Gehrig’s disease. A recommended dose range is 4 to 8 grams before training and 4 to 8 grams immediately post-training.

My favorite BCAA brands are listed below:
1. Optimum Nutrition Amino Energy (this has caffeine so beware if you need to keep your caffeine intake down)
2. BSN Amino X
3. Scivation Xtend
4. RSP Nutrition ReGen