Body Building Supplement Review:
When you are involved in the sport of body building, taking supplements can help you hone your body to new levels. There are literally hundreds of supplements on the market you can choose from. The choices can be confusing. A body building supplement review can help you make the choice about which one is right for you.
There are lots of different supplements you can use depending on your body building goals. Which one you choose to take makes a difference in the effectiveness of your workout program. We’ll review some of the high points of each of the most popular, legal body building supplements.
Creatine
Creatine has a variety of uses. Besides being used to gain strength and muscle mass, the other benefits of creatine can really help body builders achieve their goals. Creatine is also known to battle fatigue as well as muscle atrophy. It can reduce cholesterol and enhance the body builder’s metabolism to better process food. Creatine has also seen a therapeutic benefit in Parkinson’s disease as well as other brain problems.
Nitric Oxide
This supplement is known to increase and sustain the flow of muscle building agents to skeletal muscle. It can increase the amount of weight you are able to lift, boosts your power output, and quickens muscle contraction. Some people also report that taking nitric oxide as a body building supplement enhances their sexual feelings and stamina.
Proteins
Protein is very important in the diet of a body builder. It is the building block of muscle building nutrients that can build mass in ways you never thought possible. It is an amino acid that lends itself to building massive muscles that are toned and fit. It is often recommended that protein supplements be taken with some form of carbohydrate for it to be effective. Whey protein is considered to be one of the best types of protein supplement for most body builders.
Glutamine
Some body builders call glutamine creatine’s “sexy sister”. Glutamine is also an amino acid that is produced naturally by the body on its own. The problem is that stress, including the stress of a workout depletes the natural glutamine found in the system. Without glutamine, you will suffer muscle loss which can undo all your hard work in the gym. That’s why a glutamine supplement is important in any body builder’s arsenal.
Most body building supplements are reviewed on a regular basis by fitness magazines and experts. Getting a review of body building supplements can be the best way for you to figure out which ones you want to include in your regimen. Then go for it and realize some great gains in muscle tone!
domingo, 11 de marzo de 2012
sábado, 10 de marzo de 2012
Ginseng For Athletes
Ginseng For Athletes
Hello Will, What is your opinion of ginseng for athletes? Some people make it out to be the best thing since human growth hormone while others say it's worthless. What do you think Will?
Ginseng is often called an "adaptogen" which basically means it helps the body adapt to higher levels of stress. Ginseng proponents claim is can cure just about everything ranging from nervous disorders, anemia, poor libido, wakefulness, forgetfulness and confusion, nausea, chronic fatigue, and angina, to name a just few. Exactly how ginseng supposedly accomplishes all this is unclear and still being investigated. In animals, ginseng appears to have positive effects on metabolism as well as the cardiovascular system, central nervous system, endocrine system, and immune system.
Does it do all this in humans? Several recent reviews that examined the data on ginseng concluded, that while studies with animals show that ginseng (or its active components) may have positive effects, there is generally a lack of controlled research showing it improves performance in humans. There is also some data that suggests ginseng may have estrogenic effects in men, which of course is not what a male athlete wants.
The general consensus regarding the effects of ginseng in humans is that most studies suffer from methodological problems such as inadequate sample size and lack of double-blind, control and placebo designs. Several recent studies have found no improvements in performance from ginseng.
The reason for the contradictory finding between humans and animals may be due in part to the type of ginseng being used, the quality of the ginseng being used, the amount of the ginseng used. For example, there is American ginseng, Indian Ginseng, Siberian ginseng, and Korean ginseng, all reported to have different effects. Also, many ginsengs on the market are known to be lacking in the active ingredient in ginseng, known as "ginsenosides."
One study found that over 85% of ginseng products on the shelves contained virtually no gensenosides. This makes ginseng something of a confusing supplement for athletes, but not a supplement without potential merit or health uses.
Some studies have found ginseng has powerful anti cancer and anti oxidants properties as well as an ability to improve blood sugar metabolism. One recent study found ginseng was able to treat some men with erectile dysfunction! This may be due to ginseng being possibly able to effect Nitric Oxide (NO) production in men, as NO is essential for obtaining an erection.
Clearly, there is a need for research dealing with the efficacy of ginseng, and this research needs to take into account basic, fundamental design considerations if there is to be any hope of establishing whether or not ginseng actually has a place in an athletes supplements regimen.
I have to admit, in the real world, that is reports from people and person use, I have never noticed any performance enhancement (i.e. increases in strength, etc.) from ginseng and I think there are probably better supplements to spend your money on.
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Hello Will, What is your opinion of ginseng for athletes? Some people make it out to be the best thing since human growth hormone while others say it's worthless. What do you think Will?
Ginseng is often called an "adaptogen" which basically means it helps the body adapt to higher levels of stress. Ginseng proponents claim is can cure just about everything ranging from nervous disorders, anemia, poor libido, wakefulness, forgetfulness and confusion, nausea, chronic fatigue, and angina, to name a just few. Exactly how ginseng supposedly accomplishes all this is unclear and still being investigated. In animals, ginseng appears to have positive effects on metabolism as well as the cardiovascular system, central nervous system, endocrine system, and immune system.
Does it do all this in humans? Several recent reviews that examined the data on ginseng concluded, that while studies with animals show that ginseng (or its active components) may have positive effects, there is generally a lack of controlled research showing it improves performance in humans. There is also some data that suggests ginseng may have estrogenic effects in men, which of course is not what a male athlete wants.
The general consensus regarding the effects of ginseng in humans is that most studies suffer from methodological problems such as inadequate sample size and lack of double-blind, control and placebo designs. Several recent studies have found no improvements in performance from ginseng.
The reason for the contradictory finding between humans and animals may be due in part to the type of ginseng being used, the quality of the ginseng being used, the amount of the ginseng used. For example, there is American ginseng, Indian Ginseng, Siberian ginseng, and Korean ginseng, all reported to have different effects. Also, many ginsengs on the market are known to be lacking in the active ingredient in ginseng, known as "ginsenosides."
One study found that over 85% of ginseng products on the shelves contained virtually no gensenosides. This makes ginseng something of a confusing supplement for athletes, but not a supplement without potential merit or health uses.
Some studies have found ginseng has powerful anti cancer and anti oxidants properties as well as an ability to improve blood sugar metabolism. One recent study found ginseng was able to treat some men with erectile dysfunction! This may be due to ginseng being possibly able to effect Nitric Oxide (NO) production in men, as NO is essential for obtaining an erection.
Clearly, there is a need for research dealing with the efficacy of ginseng, and this research needs to take into account basic, fundamental design considerations if there is to be any hope of establishing whether or not ginseng actually has a place in an athletes supplements regimen.
I have to admit, in the real world, that is reports from people and person use, I have never noticed any performance enhancement (i.e. increases in strength, etc.) from ginseng and I think there are probably better supplements to spend your money on.
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Question: How Do I Break A Chocolate Addiction?
Question : How Do I Break A Chocolate Addiction?
Dear Will, I follow our articles and column every month. One article in particular I really enjoyed was about the many uses of whey, from depression to performance. It was very interesting. One thing I have suffered from is depression which seems to get worse if I am under stress, like studying for a test. Can whey also help me perform better on my school tests as well as being a great protein source for my bodybuilding efforts?
Dear Melissa, Interesting you would refer to your monthly chocolate intake as a "habit" as some scientists have argued that chocolate is in fact addictive. In fact, recent studies have used chocolate as a model for addictive effects of drugs on their brain and one study found chocolate affected the same area of the brain as cocaine! Using a method known as "positron emission tomography" a team of U.S. and Canadian neuroscientists believe they have identified areas of the brain that may underlie addiction and eating disorders.
The research was carried out by Dana Small, assistant professor of neurology, and colleagues at Northwestern University Medical School and published September issue of the journal Brain. No surprise then that chocolate is often reported as the single most craved food when people are interviewed. Ok, so we know that chocolate has some interesting addictive effects not unlike some drugs, but does that make it bad for you per se? The answer is no.
Chocolate contains compounds called flavanoids, which are a large group of plant based compounds known to have a wide range of effects. Lignans and flavanoids are naturally-occurring diphenolic compounds found in high concentrations in whole grains, legumes, fruits and vegetables and chocolate! In fact, a small bar of dark chocolate contains as many flavonoids as six apples, 4.5 cups of tea, 28 glasses of white wine and two glasses of red wine!
Flavanoids are a large group of compounds including catechin, daidzein, equol, genistein, beta-naphthoflavone (BNF), quercetin, rutin, chrysin, and genistein, as well as many others. For example, the famed "Flavone-X" mentioned in Dan Duchain's articles (which I believe turned out to be chrysin) is a flavanoid as are the recent "methoxy" based products. Interestingly, recent research showed the consumption of chocolate can have positive cardiovascular effects and according to Carl Keen from the University of California, Davis, at a recent conference, chocolate actually increased antioxidant capacity after volunteers consumed chocolate consumption, as well as other positive effects on blood vessels. Now here is the interesting twist on all this; they found not all chocolate is created equal to get these positive effects. Apparently, depending on how the chocolate is made, it can contain vastly different amount of healthy flavanoids.
So, Melissa you are off the hook as an occasional chocolate intake may in fact be good for you! Unfortunately, we don't have a list of chocolate bars that tell us whether they have high or low levels of flavanoids but it is known that darker chocolates tend to have higher levels over light chocolate. As for me, I didn't feel bad about my one chocolate bar per week "habit" even before I learned this!
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Dear Will, I follow our articles and column every month. One article in particular I really enjoyed was about the many uses of whey, from depression to performance. It was very interesting. One thing I have suffered from is depression which seems to get worse if I am under stress, like studying for a test. Can whey also help me perform better on my school tests as well as being a great protein source for my bodybuilding efforts?
Dear Melissa, Interesting you would refer to your monthly chocolate intake as a "habit" as some scientists have argued that chocolate is in fact addictive. In fact, recent studies have used chocolate as a model for addictive effects of drugs on their brain and one study found chocolate affected the same area of the brain as cocaine! Using a method known as "positron emission tomography" a team of U.S. and Canadian neuroscientists believe they have identified areas of the brain that may underlie addiction and eating disorders.
The research was carried out by Dana Small, assistant professor of neurology, and colleagues at Northwestern University Medical School and published September issue of the journal Brain. No surprise then that chocolate is often reported as the single most craved food when people are interviewed. Ok, so we know that chocolate has some interesting addictive effects not unlike some drugs, but does that make it bad for you per se? The answer is no.
Chocolate contains compounds called flavanoids, which are a large group of plant based compounds known to have a wide range of effects. Lignans and flavanoids are naturally-occurring diphenolic compounds found in high concentrations in whole grains, legumes, fruits and vegetables and chocolate! In fact, a small bar of dark chocolate contains as many flavonoids as six apples, 4.5 cups of tea, 28 glasses of white wine and two glasses of red wine!
Flavanoids are a large group of compounds including catechin, daidzein, equol, genistein, beta-naphthoflavone (BNF), quercetin, rutin, chrysin, and genistein, as well as many others. For example, the famed "Flavone-X" mentioned in Dan Duchain's articles (which I believe turned out to be chrysin) is a flavanoid as are the recent "methoxy" based products. Interestingly, recent research showed the consumption of chocolate can have positive cardiovascular effects and according to Carl Keen from the University of California, Davis, at a recent conference, chocolate actually increased antioxidant capacity after volunteers consumed chocolate consumption, as well as other positive effects on blood vessels. Now here is the interesting twist on all this; they found not all chocolate is created equal to get these positive effects. Apparently, depending on how the chocolate is made, it can contain vastly different amount of healthy flavanoids.
So, Melissa you are off the hook as an occasional chocolate intake may in fact be good for you! Unfortunately, we don't have a list of chocolate bars that tell us whether they have high or low levels of flavanoids but it is known that darker chocolates tend to have higher levels over light chocolate. As for me, I didn't feel bad about my one chocolate bar per week "habit" even before I learned this!
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Question: Over Training Syndrome?
Question : Over Training Syndrome ?
Dear Will, I am often tired for days after I workout. I also notice my strength is down and I get sick more often than others. I am thinking I must be in an over trained state. I am a tri-athlete and it often comes with the territory, though I try to avoid it. What information do you have that would help me? By the way, your e-book was very helpful.
Recently I went to a symposium on Over Training Syndrome (OTS) that was put on by a panel of scientists who have looked at OTS is a variety of athletes, ranging from bodybuilders to runners. In many respects, truly defining OTS in athletes has been more difficult to do than expected. Athletes that suffer from OTS can have alterations in immunity, loss of strength and energy, reductions in testosterone with a rise in the muscle wasting hormone cortisol, and other negative effects. However, these physiological markers don't appear in all athletes suffering from OTS, so diagnoses is not always easy. Trends with athletes, especially endurance athletes, regarding OTS have been coming to light. The panel of scientists at this symposium had some interesting findings and comments to share with the audience.
Their findings show that many elite athletes experience viral infections and upper respiratory infections (URIs), chronic fatigue, and other problems. Runners who ran a marathon are up to six time more likely to get a URI than runners who trained for the race but did not run it. The researchers also found that the athletes immune systems had half the ability to kill invading organisms vs sedentary controls, showing how hard intense exercise can be on the immune system. They found cortisol and norepinephrine are elevated up to six hours after intense exercise vs non exercising controls. Relating directly to the immune system: they found a 38% drop in immune cells essential to fighting infection called lymphocytes (T-cells). T-Cells function tests showed the T-cells don't react properly to an immune challenge (e.g bacteria, viruses, etc) for up to 6 hours after exercise. Natural killer cells (NK cells) needed as a first line defense for immunity were down while pro-inflammitory products such as IL-6 are up 500%! Ouch! For up to a solid week after intense endurance exercise, they found various immune disturbances and other problems. Not good mojo.
The most obvious way to avoid OTS is to avoid overtraining in the first place by cycling intensity levels, ingesting adequate calories, and making sure to get plenty of sleep. Nutritionally speaking, it was found a carb drink immediately following the event helped to greatly reduce immune problems by increasing insulin levels which combat cortisol. Other nutrients that might help would be whey protein, anti oxidants, flax oil, glutamine, and possibly products like creatine and ZMA, but there is less data on those specifically for OTS. If you are tired all the time, get sick easily, or have a general loss of strength and endurance, you are probably suffering from OTS.
Good luck.
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Dear Will, I am often tired for days after I workout. I also notice my strength is down and I get sick more often than others. I am thinking I must be in an over trained state. I am a tri-athlete and it often comes with the territory, though I try to avoid it. What information do you have that would help me? By the way, your e-book was very helpful.
Recently I went to a symposium on Over Training Syndrome (OTS) that was put on by a panel of scientists who have looked at OTS is a variety of athletes, ranging from bodybuilders to runners. In many respects, truly defining OTS in athletes has been more difficult to do than expected. Athletes that suffer from OTS can have alterations in immunity, loss of strength and energy, reductions in testosterone with a rise in the muscle wasting hormone cortisol, and other negative effects. However, these physiological markers don't appear in all athletes suffering from OTS, so diagnoses is not always easy. Trends with athletes, especially endurance athletes, regarding OTS have been coming to light. The panel of scientists at this symposium had some interesting findings and comments to share with the audience.
Their findings show that many elite athletes experience viral infections and upper respiratory infections (URIs), chronic fatigue, and other problems. Runners who ran a marathon are up to six time more likely to get a URI than runners who trained for the race but did not run it. The researchers also found that the athletes immune systems had half the ability to kill invading organisms vs sedentary controls, showing how hard intense exercise can be on the immune system. They found cortisol and norepinephrine are elevated up to six hours after intense exercise vs non exercising controls. Relating directly to the immune system: they found a 38% drop in immune cells essential to fighting infection called lymphocytes (T-cells). T-Cells function tests showed the T-cells don't react properly to an immune challenge (e.g bacteria, viruses, etc) for up to 6 hours after exercise. Natural killer cells (NK cells) needed as a first line defense for immunity were down while pro-inflammitory products such as IL-6 are up 500%! Ouch! For up to a solid week after intense endurance exercise, they found various immune disturbances and other problems. Not good mojo.
The most obvious way to avoid OTS is to avoid overtraining in the first place by cycling intensity levels, ingesting adequate calories, and making sure to get plenty of sleep. Nutritionally speaking, it was found a carb drink immediately following the event helped to greatly reduce immune problems by increasing insulin levels which combat cortisol. Other nutrients that might help would be whey protein, anti oxidants, flax oil, glutamine, and possibly products like creatine and ZMA, but there is less data on those specifically for OTS. If you are tired all the time, get sick easily, or have a general loss of strength and endurance, you are probably suffering from OTS.
Good luck.
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Question: Can Whey Help With Stress
Question : Can Whey Help With Stress
Dear Will, I follow our articles and column every month. One article in particular I really enjoyed was about the many uses of whey, from depression to performance. It was very interesting. One thing I have suffered from is depression which seems to get worse if I am under stress, like studying for a test. Can whey also help me perform better on my school tests as well as being a great protein source for my bodybuilding efforts?
Dear Scott, The answer is...drum roll...a big maybe. There was a recent study that looked at whey and cognitive performance that may of interest to you. As mentioned in my previous articles linked on the BrinkZone (see "The New Faces of Whey in the articles section), one recent study examined whether alpha-lactalbumin-a major sub fraction found in whey which has an especially high tryptophan content-would increase plasma tryptophan levels as well reduce depression and cortisol concentrations in subjects under acute stress considered to be vulnerable to stress.
The study found the ratio of plasma tryptophan to the other amino acids tested was 48% higher after the alpha-lactalbumin diet than control getting casein, another milk based protein. This was accompanied by a decrease in cortisol levels and higher prolactin concentration. The researchers concluded that the "Consumption of a dietary protein enriched in tryptophan increased the plasma Trp-LNAA ratio and, in stress-vulnerable subjects, improved coping ability, probably through alterations in brain serotonin."
This effect was not seen in the sodium-caseinate group. The study was in the American Journal of Clinical Nutrition (2000 Jun;71(6):1536-1544).
Recently the same group of researchers examined if whey protein could improve cognitive performance under stress. Cognitive performance declines under chronic stress exposure and it's theorized that the effect of chronic stress on performance may be partially due to reduced brain serotonin levels. As the previous study found, whey can increase serotonin levels by dramatically increasing Tryptophan levels, an amino acid which is the direct precursor to seratonin production.
The study looked at twenty three "high stress-vulnerable" subjects and 29 "low stress-vulnerable" using a double-blind, placebo-controlled, crossover design. After each group was given either whey or casein (used as control), all the subjects where given a memory-scanning task and blood samples were taken to measure the effect of dietary whey or casein on plasma levels of Tryptophan vs other large neutral amino acids (aka the Trp-LNAA ratio).
The plasma Trp-LNAA ratio is considered to be an indirect indication of increased brain serotonin levels.
Similar to the other study, they found a significantly greater increase in the plasma Trp-LNAA ratio after consumption of whey diet than after the control (casein) diet.
Most interesting was a significant improvement in the memory test was observed only in the high stress-vulnerable subjects and not the low stress vulnerable-subjects. These results are very interesting and telling, as they show that people who are not naturally inclined to be particularly vulnerable to stress, didn't have an improvement in memory tasks.
However, people who are particularly prone to stress and are put under stress, may benefit greatly from the use of whey and other nutrients known to improve seratonin levels. Because whey has so many other known benefits, such a possible cancer prevention, immune enhancement, and many others, whey should be a staple food supplement in any anti aging regimen, bodybuilding nutrition, or disease protocol.
The study was called "Whey protein rich in lactalbumin increases the ratio of plasma tryptophan to the sum of the other large neutral amino acids and improves cognitive performance in stress-vulnerable subjects" and was published in the American Journal of Clinical Nutrition (Vol. 75, No. 6, 1051-1056, June 2002).
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Dear Will, I follow our articles and column every month. One article in particular I really enjoyed was about the many uses of whey, from depression to performance. It was very interesting. One thing I have suffered from is depression which seems to get worse if I am under stress, like studying for a test. Can whey also help me perform better on my school tests as well as being a great protein source for my bodybuilding efforts?
Dear Scott, The answer is...drum roll...a big maybe. There was a recent study that looked at whey and cognitive performance that may of interest to you. As mentioned in my previous articles linked on the BrinkZone (see "The New Faces of Whey in the articles section), one recent study examined whether alpha-lactalbumin-a major sub fraction found in whey which has an especially high tryptophan content-would increase plasma tryptophan levels as well reduce depression and cortisol concentrations in subjects under acute stress considered to be vulnerable to stress.
The study found the ratio of plasma tryptophan to the other amino acids tested was 48% higher after the alpha-lactalbumin diet than control getting casein, another milk based protein. This was accompanied by a decrease in cortisol levels and higher prolactin concentration. The researchers concluded that the "Consumption of a dietary protein enriched in tryptophan increased the plasma Trp-LNAA ratio and, in stress-vulnerable subjects, improved coping ability, probably through alterations in brain serotonin."
This effect was not seen in the sodium-caseinate group. The study was in the American Journal of Clinical Nutrition (2000 Jun;71(6):1536-1544).
Recently the same group of researchers examined if whey protein could improve cognitive performance under stress. Cognitive performance declines under chronic stress exposure and it's theorized that the effect of chronic stress on performance may be partially due to reduced brain serotonin levels. As the previous study found, whey can increase serotonin levels by dramatically increasing Tryptophan levels, an amino acid which is the direct precursor to seratonin production.
The study looked at twenty three "high stress-vulnerable" subjects and 29 "low stress-vulnerable" using a double-blind, placebo-controlled, crossover design. After each group was given either whey or casein (used as control), all the subjects where given a memory-scanning task and blood samples were taken to measure the effect of dietary whey or casein on plasma levels of Tryptophan vs other large neutral amino acids (aka the Trp-LNAA ratio).
The plasma Trp-LNAA ratio is considered to be an indirect indication of increased brain serotonin levels.
Similar to the other study, they found a significantly greater increase in the plasma Trp-LNAA ratio after consumption of whey diet than after the control (casein) diet.
Most interesting was a significant improvement in the memory test was observed only in the high stress-vulnerable subjects and not the low stress vulnerable-subjects. These results are very interesting and telling, as they show that people who are not naturally inclined to be particularly vulnerable to stress, didn't have an improvement in memory tasks.
However, people who are particularly prone to stress and are put under stress, may benefit greatly from the use of whey and other nutrients known to improve seratonin levels. Because whey has so many other known benefits, such a possible cancer prevention, immune enhancement, and many others, whey should be a staple food supplement in any anti aging regimen, bodybuilding nutrition, or disease protocol.
The study was called "Whey protein rich in lactalbumin increases the ratio of plasma tryptophan to the sum of the other large neutral amino acids and improves cognitive performance in stress-vulnerable subjects" and was published in the American Journal of Clinical Nutrition (Vol. 75, No. 6, 1051-1056, June 2002).
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Question: The Best Meal Replacement
Question : The Best Meal Replacement
Will, what is your favorite weight gainer and meal replacement? Which are the best? I find them all too expensive honestly.
The "best" MRP and weight gainer are the ones you make yourself. My favorite home made MRP goes like this: two scoops whey isolate, one cup water, half cup of favorite juice, handful of frozen strawberries, 5 grams glutamine, and one tablespoon of flax oil or Udo's Choice oil, blended in the old blender.
This MRP has approximately 370 calories, 36 grams of protein, 23 grams of carbs, and 15 grams of fat (or 40% calories from protein, 24% calories from carbs, and 36% calories as fat), making it a high protein, moderate fat, low carb MRP. As for a high quality weight gainer: one cup whole milk, one cup water, 2-3 scoops whey isolate, one frozen whole ripe banana, one scoop chocolate ice cream, 5 grams of creatine, and two tablespoons of flax or Udo's Choice oil mixed in a blender. Calories? Tons. Protein? Plenty. Fat? Enough. Carbs? Who cares?
This drink is better suited for the young guy with a super fast metabolism who really needs a lot of extra calories to gain any weight. Not recommended for people over say 25-30 years of age looking to keep the fat off, but when your are a 17 year old kid who can't gain anything, this drink is for you!
As for your cost comment, I don't agree with you. If you sit down and figure out all the things you get in a decent MRP today, combined with the ease of being able to mix it any time or place you want it (unlike the recipes I have listed above), you will find the commercial MRP is probably one of the better bang for the buck supplements out there. Just try and get 40 grams of protein, a days vitamins, glutamine, and other stuff often found in any good MRP, for around three bucks.
If you look at it that way, I think you will find most MRPs to be a great deal for the money. Of course they don't taste like Burger King Whopper...
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Will, what is your favorite weight gainer and meal replacement? Which are the best? I find them all too expensive honestly.
The "best" MRP and weight gainer are the ones you make yourself. My favorite home made MRP goes like this: two scoops whey isolate, one cup water, half cup of favorite juice, handful of frozen strawberries, 5 grams glutamine, and one tablespoon of flax oil or Udo's Choice oil, blended in the old blender.
This MRP has approximately 370 calories, 36 grams of protein, 23 grams of carbs, and 15 grams of fat (or 40% calories from protein, 24% calories from carbs, and 36% calories as fat), making it a high protein, moderate fat, low carb MRP. As for a high quality weight gainer: one cup whole milk, one cup water, 2-3 scoops whey isolate, one frozen whole ripe banana, one scoop chocolate ice cream, 5 grams of creatine, and two tablespoons of flax or Udo's Choice oil mixed in a blender. Calories? Tons. Protein? Plenty. Fat? Enough. Carbs? Who cares?
This drink is better suited for the young guy with a super fast metabolism who really needs a lot of extra calories to gain any weight. Not recommended for people over say 25-30 years of age looking to keep the fat off, but when your are a 17 year old kid who can't gain anything, this drink is for you!
As for your cost comment, I don't agree with you. If you sit down and figure out all the things you get in a decent MRP today, combined with the ease of being able to mix it any time or place you want it (unlike the recipes I have listed above), you will find the commercial MRP is probably one of the better bang for the buck supplements out there. Just try and get 40 grams of protein, a days vitamins, glutamine, and other stuff often found in any good MRP, for around three bucks.
If you look at it that way, I think you will find most MRPs to be a great deal for the money. Of course they don't taste like Burger King Whopper...
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Question: Udos Choice vs Flax
Question: Udos Choice vs Flax
How does Udo's Choice compare to Flax Oil?
Udo's Choice was developed by Dr Udo Erasmus. Dr Erasmus "wrote the book" so to speak on essential fatty acid metabolism. Long before the bodybuilding community became aware of the importance of the essential fatty acids (thanks in large part to yours truly), Dr Erasmus was exstolling the virtues of the essential fatty acids for health, fat loss, and performance. Anyway, to fully answer your question we will have to take a look at a few things first. For starters, flax oil is particularly rich in Omega-3 essential fatty acids (alpha-linolenic acid=LNA) but is a poor source of the Omega-6 fatty acids (linoleic acid=LA). Flax is in a 4:1 ratio of O-3 to O-6. This makes flax oil "Omega-3 rich" and "Omega-six poor." Many writers on nutrition have made the mistake of telling people that flax oil "is a good source of the essential fatty acids," which is not true. It is a good source of the Omega-3 essential fatty acids but lacks adequate Omega-6 EFAS for long term use.
Though early research tells us we need a bit more LA than LNA, we find in practice that a diet higher in the Omega-3 oils gets better results. Problem is, a diet too high in either oil leads to an imbalance in fatty acid metabolism and some potential problems. Now there are two schools of thought on how to look at this problem as it relates to the essential fatty acids. One school of thought says that most people already eat far to much Omega-6 oils (which they do) and far to little Omega-3 oils (which they do), and taking flax oil will just bring you into balance. The other school of thought feels taking flax oil is too rich in Omega-3 essential fatty acids and taking it exclusively will lead to an Omega-6 deficiency. I know this is getting complicated Nancy but it will all come together in a minute. Where do I stand on this issue? I think both assumptions are correct depending on the population you are looking at. OK, enter into this picture Udo's Choice oil product. What Dr Erasmus has done is made an oil that is in a 2:1 ratio of Omega-3 to Omega-6, as opposed to the 4:1 ratio of flax oil. What this does is bring the ratio closer to what is optimal (and avoids any imbalances) while keeping it an Omega-3 rich product that we find gets the best results. In addition, he has added other important and useful ingredients for health and fatty acid metabolism such as : lecithin, vitamin E, and a small amount of MCT oils.
As you can see from the above discussion, not only do we need to get adequate amounts of both the essential fatty acids (LNA and LA), but we need to take them in the proper ratios with respect to one another. Hence the invention of Udo's Choice oil. Now lately I have seen some of the companies that make these types of products producing oils in a 1:1 ratio of LNA to LA, but I definitely prefer a product with more emphasis on the Omega-3 essential fatty acids as I have seen much better results in health, fat loss, and muscle gains, from an Omega-3 rich product. One of the best ways of using such a product is to use Udo's Choice in the off season, throwing in a bottle of flax once in a while, then switching over to flax oil exclusively during precontest dieting. I consider this strategy the best of all possible worlds, and I have gotten some pretty impressive results with it. I hope this answers your questions Dian.
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
How does Udo's Choice compare to Flax Oil?
Udo's Choice was developed by Dr Udo Erasmus. Dr Erasmus "wrote the book" so to speak on essential fatty acid metabolism. Long before the bodybuilding community became aware of the importance of the essential fatty acids (thanks in large part to yours truly), Dr Erasmus was exstolling the virtues of the essential fatty acids for health, fat loss, and performance. Anyway, to fully answer your question we will have to take a look at a few things first. For starters, flax oil is particularly rich in Omega-3 essential fatty acids (alpha-linolenic acid=LNA) but is a poor source of the Omega-6 fatty acids (linoleic acid=LA). Flax is in a 4:1 ratio of O-3 to O-6. This makes flax oil "Omega-3 rich" and "Omega-six poor." Many writers on nutrition have made the mistake of telling people that flax oil "is a good source of the essential fatty acids," which is not true. It is a good source of the Omega-3 essential fatty acids but lacks adequate Omega-6 EFAS for long term use.
Though early research tells us we need a bit more LA than LNA, we find in practice that a diet higher in the Omega-3 oils gets better results. Problem is, a diet too high in either oil leads to an imbalance in fatty acid metabolism and some potential problems. Now there are two schools of thought on how to look at this problem as it relates to the essential fatty acids. One school of thought says that most people already eat far to much Omega-6 oils (which they do) and far to little Omega-3 oils (which they do), and taking flax oil will just bring you into balance. The other school of thought feels taking flax oil is too rich in Omega-3 essential fatty acids and taking it exclusively will lead to an Omega-6 deficiency. I know this is getting complicated Nancy but it will all come together in a minute. Where do I stand on this issue? I think both assumptions are correct depending on the population you are looking at. OK, enter into this picture Udo's Choice oil product. What Dr Erasmus has done is made an oil that is in a 2:1 ratio of Omega-3 to Omega-6, as opposed to the 4:1 ratio of flax oil. What this does is bring the ratio closer to what is optimal (and avoids any imbalances) while keeping it an Omega-3 rich product that we find gets the best results. In addition, he has added other important and useful ingredients for health and fatty acid metabolism such as : lecithin, vitamin E, and a small amount of MCT oils.
As you can see from the above discussion, not only do we need to get adequate amounts of both the essential fatty acids (LNA and LA), but we need to take them in the proper ratios with respect to one another. Hence the invention of Udo's Choice oil. Now lately I have seen some of the companies that make these types of products producing oils in a 1:1 ratio of LNA to LA, but I definitely prefer a product with more emphasis on the Omega-3 essential fatty acids as I have seen much better results in health, fat loss, and muscle gains, from an Omega-3 rich product. One of the best ways of using such a product is to use Udo's Choice in the off season, throwing in a bottle of flax once in a while, then switching over to flax oil exclusively during precontest dieting. I consider this strategy the best of all possible worlds, and I have gotten some pretty impressive results with it. I hope this answers your questions Dian.
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Question : Fat & Hair Loss
Dear Will, I am a chemistry student who regularly reads your stuff and the "Intake Update column." I have noticed that fats and fatty acid metabolism seems like a particular interest of yours as you write so much about flax oil . My question is this, what effects does fat have on hair loss? I am doing research into this and I don't have a clue where to start but it is a topic that really interests me. Thanks for the help and you dont have to print this letter in the cloumn if you dont want to.
What effect does fat have on hair loss? That's a tough one to answer with any certainty. It is known that extremely low fat diets (below 10%) can cause hair loss just as a lack of many nutrients can cause hair loss. There is no doubt in my mind that deficiencies in the essential fatty acids (Alpha-linolenic acid and Linoleic acid) in the diet will hinder optimal growth of hair or muscle for that matter, but research is hard to come by that unequivocally proves it.
There are some fats that have been shown to have 5 alpha reductase (5AR) inhibiting abilities. F.Y.I, 5AR is the enzyme that converts testosterone into dihydrotestosterone (DHT) which goes onto make your hair fall out. One study found that Gamma Linolenic acid had strong 5AR inhibiting properties in vitro. It is also interesting to note that they found certain phospho lipids actually stimulated 5AR! Because the various fatty acids they tested had 5AR inhibiting properties that ranged from strong to none at all, they theorized that "unsaturated fatty acids may play an important role in regulating androgen action in target cells (Biochem J.,285:557-562, 1992)."
There are some fats that have been shown to have 5 alpha reductase (5AR) inhibiting abilities. F.Y.I, 5AR is the enzyme that converts testosterone into dihydrotestosterone (DHT) which goes onto make your hair fall out. One study found that Gamma Linolenic acid had strong 5AR inhibiting properties in vitro. It is also interesting to note that they found certain phospho lipids actually stimulated 5AR! Because the various fatty acids they tested had 5AR inhibiting properties that ranged from strong to none at all, they theorized that "unsaturated fatty acids may play an important role in regulating androgen action in target cells (Biochem J.,285:557-562, 1992)."
Now before anyone reading this runs out to buy Gamma Linolenic acid, this research is far from proof that it would stop or influence hair loss in a positive or negative way. However, it is interesting research none the less and points to the fact that certain fats do play an essential role in every cell in our bodies, including hair growth and hair loss, so eat your flax oil! On a more theoretical note, being we know that hair loss is ultimately an auto immune reaction brought on by inflammatory processes, and we know that the intake of Omega-3 fatty acid rich oils (i.e. flax oil and fish oils) greatly reduces the production of pro inflammatory prostaglandins and leukotrienes, maybe these fatty acids can help with hair loss if taken in large enough amounts for long enough periods of time. All this is conjecture on my part, but its a great place to start your research Tod.
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Dear Will, I am a chemistry student who regularly reads your stuff and the "Intake Update column." I have noticed that fats and fatty acid metabolism seems like a particular interest of yours as you write so much about flax oil . My question is this, what effects does fat have on hair loss? I am doing research into this and I don't have a clue where to start but it is a topic that really interests me. Thanks for the help and you dont have to print this letter in the cloumn if you dont want to.
What effect does fat have on hair loss? That's a tough one to answer with any certainty. It is known that extremely low fat diets (below 10%) can cause hair loss just as a lack of many nutrients can cause hair loss. There is no doubt in my mind that deficiencies in the essential fatty acids (Alpha-linolenic acid and Linoleic acid) in the diet will hinder optimal growth of hair or muscle for that matter, but research is hard to come by that unequivocally proves it.
There are some fats that have been shown to have 5 alpha reductase (5AR) inhibiting abilities. F.Y.I, 5AR is the enzyme that converts testosterone into dihydrotestosterone (DHT) which goes onto make your hair fall out. One study found that Gamma Linolenic acid had strong 5AR inhibiting properties in vitro. It is also interesting to note that they found certain phospho lipids actually stimulated 5AR! Because the various fatty acids they tested had 5AR inhibiting properties that ranged from strong to none at all, they theorized that "unsaturated fatty acids may play an important role in regulating androgen action in target cells (Biochem J.,285:557-562, 1992)."
There are some fats that have been shown to have 5 alpha reductase (5AR) inhibiting abilities. F.Y.I, 5AR is the enzyme that converts testosterone into dihydrotestosterone (DHT) which goes onto make your hair fall out. One study found that Gamma Linolenic acid had strong 5AR inhibiting properties in vitro. It is also interesting to note that they found certain phospho lipids actually stimulated 5AR! Because the various fatty acids they tested had 5AR inhibiting properties that ranged from strong to none at all, they theorized that "unsaturated fatty acids may play an important role in regulating androgen action in target cells (Biochem J.,285:557-562, 1992)."
Now before anyone reading this runs out to buy Gamma Linolenic acid, this research is far from proof that it would stop or influence hair loss in a positive or negative way. However, it is interesting research none the less and points to the fact that certain fats do play an essential role in every cell in our bodies, including hair growth and hair loss, so eat your flax oil! On a more theoretical note, being we know that hair loss is ultimately an auto immune reaction brought on by inflammatory processes, and we know that the intake of Omega-3 fatty acid rich oils (i.e. flax oil and fish oils) greatly reduces the production of pro inflammatory prostaglandins and leukotrienes, maybe these fatty acids can help with hair loss if taken in large enough amounts for long enough periods of time. All this is conjecture on my part, but its a great place to start your research Tod.
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Question: Slow Thyroid
Question: Slow Thyroid
Dear Will. I have a slow thyroid that is not quite hypothyroidism according to my Dr. He says I am in the "low normal" range and therefore don't need thyroid replacement therapy. I also had elevated but normal TSH levels, what ever that is. I went to see him because I was feeling tired all the time and had put on some weight for no reason. My workouts were also suffering a little. The Dr, however still insisted I did not require any thyroid medications. What do you think I should do? What can I do? Your help would be much appreciated.
For starters, get a new doctor! Seriously though, what you probably have is commonly called "sub clinical hypothyroidism" which means you have thyroid hormones in the low "normal" range. There has been an ongoing controversy for years as to whether or not people with sub clinical hypothyroidism should be treated. The fact of the matter is, studies suggest such people should be treated. People given thyroid medication with "normal" but low thyroid hormones have shown reductions in cholesterol, improvements in energy and general feelings of well being with no side effects.
One recent study (Sept. 1999 Ann. Intern. Med.) also found that people with hypothyroidism had higher levels of homocysteine which were brought down by thyroid medication. This may also be the case for people with sub clinical hypothyroidism as well. So, you need to find a doctor who does in fact treat people with sub clinical hypothyroidism rather than a doctor who tells you you don't need it. Your symptoms, along with what you are telling me about your tests, point to a need for treatment. Have the doctor run a full thyroid panel, including T4, T3, TSH, free T3 and reverse T3.
Secondly, make sure you are taking in all the nutrients needed for proper thyroid function, such as kelp (which contains iodine), tyrosine, zinc, B vitamins, vitamin C, minerals, essential fatty acids, adequate calories, etc. You might also consider trying the product Metabolic Thyrolean which contains a combination of nutrients that may increase thyroid output in some people. Try this strategy for a month or so and get retested. If that does not work, that is raise your T4 and T3 levels while lowering TSH, you will probably need to have a doctor prescribe a small dose of thyroid medication. Ok, what about the thyroid medication if you have to go that route?
That again has been something of an ongoing controversy in the medical community. There are two main thyroid hormones. Thyroxine (T4) and Tri-iodothyronine (T3). T3 posses about 5 times more activity than T4. The body converts T4 into the more active T3 as needed via an enzyme. So, the general logic by most medical professionals in the US has been to give people synthetic T4 (brand name Synthroid) and let the body convert it to T3 as needed. Most docs in the US don't use T3 while its more commonly prescribed in other countries. In the old days doctors prescribed natural desiccated thyroid (brand name Armour Thyroid) which is a mixture of T4 and T3 with other naturally occurring constituents found in thyroid such as a rarely talked about compound called T2.
Funny thing is, many doctors, especially alternative practitioners, have found the synthetic thyroid meds did not work as well as the natural Armour thyroid and continued to prescribe Armour rather than the synthetic T4. Thus a controversy arised as the majority of medical professionals feel the simple T4 is fine. Personally, I think the Armour thyroid is probably superior and some studies suggest that a mixture of T4 and T3 is superior to either alone. For example, a recent study published in the New England Journal of Medicine (NEJM, 340: 424-429, 1999.) found that a combination of T4 and T3 was more effective than T4 alone for improving mood and neuropsychological functions of people with hypothyroidism. I can also tell you that people who have taken T4 and switched over to Armour have told me many times they feel much better and have more energy.
So, my recommendation to you if you end of needing thyroid medication is to demand the Armour product (note to readers: if you already take thyroid meds for some condition you might want to consider telling your doctor you wish to change over to Armour for the reasons I have listed) . With sub-clinical hypothyroidism, most docs will start a person off on a half to a whole grain of Armour thyroid, but that dose may be higher or lower depending on what the doctor feels is needed. Each half grain or Armour has approximately 19mcg of T4 and 4.5mcg of T3. So, there you have it. This information should go a long way to taking care of your thyroid problems and get your energy levels and workouts back on track.
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Dear Will. I have a slow thyroid that is not quite hypothyroidism according to my Dr. He says I am in the "low normal" range and therefore don't need thyroid replacement therapy. I also had elevated but normal TSH levels, what ever that is. I went to see him because I was feeling tired all the time and had put on some weight for no reason. My workouts were also suffering a little. The Dr, however still insisted I did not require any thyroid medications. What do you think I should do? What can I do? Your help would be much appreciated.
For starters, get a new doctor! Seriously though, what you probably have is commonly called "sub clinical hypothyroidism" which means you have thyroid hormones in the low "normal" range. There has been an ongoing controversy for years as to whether or not people with sub clinical hypothyroidism should be treated. The fact of the matter is, studies suggest such people should be treated. People given thyroid medication with "normal" but low thyroid hormones have shown reductions in cholesterol, improvements in energy and general feelings of well being with no side effects.
One recent study (Sept. 1999 Ann. Intern. Med.) also found that people with hypothyroidism had higher levels of homocysteine which were brought down by thyroid medication. This may also be the case for people with sub clinical hypothyroidism as well. So, you need to find a doctor who does in fact treat people with sub clinical hypothyroidism rather than a doctor who tells you you don't need it. Your symptoms, along with what you are telling me about your tests, point to a need for treatment. Have the doctor run a full thyroid panel, including T4, T3, TSH, free T3 and reverse T3.
Secondly, make sure you are taking in all the nutrients needed for proper thyroid function, such as kelp (which contains iodine), tyrosine, zinc, B vitamins, vitamin C, minerals, essential fatty acids, adequate calories, etc. You might also consider trying the product Metabolic Thyrolean which contains a combination of nutrients that may increase thyroid output in some people. Try this strategy for a month or so and get retested. If that does not work, that is raise your T4 and T3 levels while lowering TSH, you will probably need to have a doctor prescribe a small dose of thyroid medication. Ok, what about the thyroid medication if you have to go that route?
That again has been something of an ongoing controversy in the medical community. There are two main thyroid hormones. Thyroxine (T4) and Tri-iodothyronine (T3). T3 posses about 5 times more activity than T4. The body converts T4 into the more active T3 as needed via an enzyme. So, the general logic by most medical professionals in the US has been to give people synthetic T4 (brand name Synthroid) and let the body convert it to T3 as needed. Most docs in the US don't use T3 while its more commonly prescribed in other countries. In the old days doctors prescribed natural desiccated thyroid (brand name Armour Thyroid) which is a mixture of T4 and T3 with other naturally occurring constituents found in thyroid such as a rarely talked about compound called T2.
Funny thing is, many doctors, especially alternative practitioners, have found the synthetic thyroid meds did not work as well as the natural Armour thyroid and continued to prescribe Armour rather than the synthetic T4. Thus a controversy arised as the majority of medical professionals feel the simple T4 is fine. Personally, I think the Armour thyroid is probably superior and some studies suggest that a mixture of T4 and T3 is superior to either alone. For example, a recent study published in the New England Journal of Medicine (NEJM, 340: 424-429, 1999.) found that a combination of T4 and T3 was more effective than T4 alone for improving mood and neuropsychological functions of people with hypothyroidism. I can also tell you that people who have taken T4 and switched over to Armour have told me many times they feel much better and have more energy.
So, my recommendation to you if you end of needing thyroid medication is to demand the Armour product (note to readers: if you already take thyroid meds for some condition you might want to consider telling your doctor you wish to change over to Armour for the reasons I have listed) . With sub-clinical hypothyroidism, most docs will start a person off on a half to a whole grain of Armour thyroid, but that dose may be higher or lower depending on what the doctor feels is needed. Each half grain or Armour has approximately 19mcg of T4 and 4.5mcg of T3. So, there you have it. This information should go a long way to taking care of your thyroid problems and get your energy levels and workouts back on track.
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Question: 30 Gram Protein Rule
Question : 30 Gram Protein Rule
Hey Will, I was told by a trainer in my gym that 30 grams of protein is the upper limit a person can digest, but he could not tell me where that rule comes from. He said it was a "known fact" and walked away when I questioned his source. So what is the deal with this 30 gram rule? Is this guy full of it or should I worry about it? My stats are: 5'9" and 220lbs with about 10% bodyfat. I lift weights (heavy!) 4 days per week and do aerobics 2-3 day per week.
It has been a long debated topic how much protein a person can digest at any one time. Nutritionists and doctors have maintained for decades that "people can only digest 30 grams at a time of protein and any additional protein is wasted or converted to fat." So say the powers that be.
Now, I wish I could examine the study or research they are basing this advice on so I could dispute it but I can't. Why you ask? Because in all my years of searching the medical data banks, talking to researchers, and falling asleep in the medical library after hours of reading, I have been unable to find exactly where this advice comes from or what it's based on.
At one time, I went so far as to offer a reward to anyone who could show me a recent study that showed that 30 grams of protein was the upper limit anyone could digest, regardless of age, weight, and activity levels.
Why is it 30 grams? Why not 28 or 35? Are we saying that the digestive and absorptive abilities of a 285 pound 23 year old football player is the same as a 50 year old 115 pound women?
Now digestion is a very complex topic. Many people think you eat some protein, it mixes with some acid or something, gets broken down into amino acids, gets taken up into the body, and everyone is happy.
I wish it were that simple. As with all foods, the breakdown of protein starts in the mouth with the simple chewing of food and the exposer to certain enzymes. In the stomach, food mixes with enzymes and other factors such as lipase, pepsin, intrinsic factor, and of course HCL (stomach acid).
It moves onto the small intestine and then the large intestine.The small intestine is considered the major anatomical site of food digestion and nutrient absorption and is made up of section such as the duodenum, jejunum, and the ileum. Pancreatic enzymes (chymotrypsin, trypsin, etc.), bile salts, gastrin, cholecystokinin, pepidases, as well as many others factors are released here.
The large intestine is composed of the ascending colon, transverse colon, descending colon, and the sigmoid colon, which all play a part in absorbing the nutrients we eat. Sound complicated? It is. Believe me, I am leaving out a great deal of information so you wont fall asleep reading my little column! Suffice it to say, digestion is a very complicated thing and there are many places along the chain of digestion that can both enhance and degrade a persons ability to absorb the foods we eat.
There is no reason to think that among this complicated process that there are not wide individual differences in a persons ability to digest and absorb protein. For some person who is inactive, elderly, and for what ever reason lives with compromised digestion, 30 grams of protein at one sitting might very well be too much for them to handle.
By the same token, assuming a 220lbs healthy athlete is unable to exceed 30 grams of protein in one sitting is neither proven by medial science or even logical in my view. So what if the 30 gram rule turns out to be true? If we examine some of the more recent studies on the protein requirements of athletes done by researchers from both the United Sates and Canada , we come to some recommended protein intakes that far exceed the RDAs, some times by as mush as 225%!
These researchers came to the conclusion that protein intakes for athletes should range from approximately 1.2 grams of protein per kilogram of bodyweight for endurance athletes and up to 1.8g of protein per kg for strength training athletes. For a 200 pound bodybuilder-a strength training athlete-that would be approximately 164 grams of protein per day (most bodybuilders I know eat considerably more protein per day, but that's for another fight and another article...). Assuming that 30 grams of protein is the most anyone can digest, absorb, and utilize, this person would have to split his intake into about five meals (164 divided by 30 = 5.47). So, given the advice by many people that 30 grams is all anyone can digest at a single sitting, it appears a person can achieve the goal of 30 grams of protein per meal even with the higher intakes recommended in the modern research (assuming they are willing or able to eat five meals per day).
However, if you happen to eat more than that per meal as a healthy athlete I don't think you have anything to worry about. I wont tell anyone. Me, I would suggest you stick to the one gram per pound of bodyweight rule, which often exceeds the research mentioned above. Also, read the "Protein Myth" article at the BrinkZone site for more info on this topic.
Hey Will, I was told by a trainer in my gym that 30 grams of protein is the upper limit a person can digest, but he could not tell me where that rule comes from. He said it was a "known fact" and walked away when I questioned his source. So what is the deal with this 30 gram rule? Is this guy full of it or should I worry about it? My stats are: 5'9" and 220lbs with about 10% bodyfat. I lift weights (heavy!) 4 days per week and do aerobics 2-3 day per week.
It has been a long debated topic how much protein a person can digest at any one time. Nutritionists and doctors have maintained for decades that "people can only digest 30 grams at a time of protein and any additional protein is wasted or converted to fat." So say the powers that be.
Now, I wish I could examine the study or research they are basing this advice on so I could dispute it but I can't. Why you ask? Because in all my years of searching the medical data banks, talking to researchers, and falling asleep in the medical library after hours of reading, I have been unable to find exactly where this advice comes from or what it's based on.
At one time, I went so far as to offer a reward to anyone who could show me a recent study that showed that 30 grams of protein was the upper limit anyone could digest, regardless of age, weight, and activity levels.
Why is it 30 grams? Why not 28 or 35? Are we saying that the digestive and absorptive abilities of a 285 pound 23 year old football player is the same as a 50 year old 115 pound women?
Now digestion is a very complex topic. Many people think you eat some protein, it mixes with some acid or something, gets broken down into amino acids, gets taken up into the body, and everyone is happy.
I wish it were that simple. As with all foods, the breakdown of protein starts in the mouth with the simple chewing of food and the exposer to certain enzymes. In the stomach, food mixes with enzymes and other factors such as lipase, pepsin, intrinsic factor, and of course HCL (stomach acid).
It moves onto the small intestine and then the large intestine.The small intestine is considered the major anatomical site of food digestion and nutrient absorption and is made up of section such as the duodenum, jejunum, and the ileum. Pancreatic enzymes (chymotrypsin, trypsin, etc.), bile salts, gastrin, cholecystokinin, pepidases, as well as many others factors are released here.
The large intestine is composed of the ascending colon, transverse colon, descending colon, and the sigmoid colon, which all play a part in absorbing the nutrients we eat. Sound complicated? It is. Believe me, I am leaving out a great deal of information so you wont fall asleep reading my little column! Suffice it to say, digestion is a very complicated thing and there are many places along the chain of digestion that can both enhance and degrade a persons ability to absorb the foods we eat.
There is no reason to think that among this complicated process that there are not wide individual differences in a persons ability to digest and absorb protein. For some person who is inactive, elderly, and for what ever reason lives with compromised digestion, 30 grams of protein at one sitting might very well be too much for them to handle.
By the same token, assuming a 220lbs healthy athlete is unable to exceed 30 grams of protein in one sitting is neither proven by medial science or even logical in my view. So what if the 30 gram rule turns out to be true? If we examine some of the more recent studies on the protein requirements of athletes done by researchers from both the United Sates and Canada , we come to some recommended protein intakes that far exceed the RDAs, some times by as mush as 225%!
These researchers came to the conclusion that protein intakes for athletes should range from approximately 1.2 grams of protein per kilogram of bodyweight for endurance athletes and up to 1.8g of protein per kg for strength training athletes. For a 200 pound bodybuilder-a strength training athlete-that would be approximately 164 grams of protein per day (most bodybuilders I know eat considerably more protein per day, but that's for another fight and another article...). Assuming that 30 grams of protein is the most anyone can digest, absorb, and utilize, this person would have to split his intake into about five meals (164 divided by 30 = 5.47). So, given the advice by many people that 30 grams is all anyone can digest at a single sitting, it appears a person can achieve the goal of 30 grams of protein per meal even with the higher intakes recommended in the modern research (assuming they are willing or able to eat five meals per day).
However, if you happen to eat more than that per meal as a healthy athlete I don't think you have anything to worry about. I wont tell anyone. Me, I would suggest you stick to the one gram per pound of bodyweight rule, which often exceeds the research mentioned above. Also, read the "Protein Myth" article at the BrinkZone site for more info on this topic.
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Question:What Do You Think About the anti-cholesterol medication
Question:What Do You Think About the anti-cholesterol medication
Pravastatin. Will. I have recently been put in an anti-cholesterol medication called Pravastatin. Although I am only 26, heart disease runs in my family and I have genetically high cholesterol levels, so my doc put me on this drug. Will it have any negative effects on my bodybuilding efforts?
A: The drug your doc put you on is one of the statin drugs, hence the “statin” part of the drug’s name in Pravastatin. There has been quite a bit of controversy surrounding these drugs. Possible side effects include liver dysfunction, muscle weakness, and in rare but severe cases, an actual destruction of muscle cells called rhabdomyolysis. These side effects depend on both the dose and statin being used, it should be noted, and the supplement CoQ10 may be able to counter many of the side effects of these drugs (but that topic is for another time).
OK, so from that, anyone reading the above would have to think “these drugs look terrible for bodybuilders and other athletes looking to gain muscle—I better avoid them!” But here’s the rub: for some not well understood reason, statins combined with resistance training may actually enhance the effects of hitting the weights! A study called “Statins and dietary and serum cholesterol are associated with increased lean mass following resistance training” done by at the Department of Health and Kinesiology at Texas A&M University came to some interesting conclusions regarding the effects of statins combined with weight training.
Interestingly, this group was looking at possible methods for countering age-related muscle loss (sarcopenia) which affects millions of older adults and leads to disability and an increase in mortality. Strength training and improved diet are obvious strategies for preventing and or treating sarcopenia, yet those two interventions are not 100% successful—there is more to this age-related loss of muscle than simply a lack of exercise and poor nutrition. This is why researchers are looking at various drug, hormones, supplements, etc. to combat the condition.
OK, getting back to your question…
This study looked at forty nine men and women between the ages of 60–69 years old who were put through two weeks of nutrition education followed by weight training three times per week for twelve weeks. They even gave them a post-exercise protein drink! Some very interesting results were found:
There was a dose-response relationship between dietary cholesterol and increases in muscle mass.
Serum cholesterol—as well as the statin drug—were independently associated with greater increases in muscle mass.
Interestingly, increases in muscle mass were not affected by variability in protein intake in this study. It should also be noted that dietary cholesterol (e.g., the cholesterol they obtained from the foods they ate) was not associated with serum cholesterol. Translated, the cholesterol they ate did not appear to affect cholesterol in their blood, which is not an uncommon finding in nutritional research, actually.
The basic conclusion of the researchers was that dietary and serum cholesterol both contribute to an increase in muscle mass in response to weight training, and statins may improve this response.
How the statin drug augmented the effects of weight training was unclear. We know, however, that statins have effects separate from their ability to lower cholesterol (such as anti-inflammatory effects), so perhaps it enhanced the effects of weight training via some other mechanism.
Now, the participants in this study were older men and women, so it’s possible the effect will only be seen with this population group, but it bodes well, at least, for the many people on these drugs who also lift weights and are worried they may be harming their efforts in the gym.
Pravastatin. Will. I have recently been put in an anti-cholesterol medication called Pravastatin. Although I am only 26, heart disease runs in my family and I have genetically high cholesterol levels, so my doc put me on this drug. Will it have any negative effects on my bodybuilding efforts?
A: The drug your doc put you on is one of the statin drugs, hence the “statin” part of the drug’s name in Pravastatin. There has been quite a bit of controversy surrounding these drugs. Possible side effects include liver dysfunction, muscle weakness, and in rare but severe cases, an actual destruction of muscle cells called rhabdomyolysis. These side effects depend on both the dose and statin being used, it should be noted, and the supplement CoQ10 may be able to counter many of the side effects of these drugs (but that topic is for another time).
OK, so from that, anyone reading the above would have to think “these drugs look terrible for bodybuilders and other athletes looking to gain muscle—I better avoid them!” But here’s the rub: for some not well understood reason, statins combined with resistance training may actually enhance the effects of hitting the weights! A study called “Statins and dietary and serum cholesterol are associated with increased lean mass following resistance training” done by at the Department of Health and Kinesiology at Texas A&M University came to some interesting conclusions regarding the effects of statins combined with weight training.
Interestingly, this group was looking at possible methods for countering age-related muscle loss (sarcopenia) which affects millions of older adults and leads to disability and an increase in mortality. Strength training and improved diet are obvious strategies for preventing and or treating sarcopenia, yet those two interventions are not 100% successful—there is more to this age-related loss of muscle than simply a lack of exercise and poor nutrition. This is why researchers are looking at various drug, hormones, supplements, etc. to combat the condition.
OK, getting back to your question…
This study looked at forty nine men and women between the ages of 60–69 years old who were put through two weeks of nutrition education followed by weight training three times per week for twelve weeks. They even gave them a post-exercise protein drink! Some very interesting results were found:
There was a dose-response relationship between dietary cholesterol and increases in muscle mass.
Serum cholesterol—as well as the statin drug—were independently associated with greater increases in muscle mass.
Interestingly, increases in muscle mass were not affected by variability in protein intake in this study. It should also be noted that dietary cholesterol (e.g., the cholesterol they obtained from the foods they ate) was not associated with serum cholesterol. Translated, the cholesterol they ate did not appear to affect cholesterol in their blood, which is not an uncommon finding in nutritional research, actually.
The basic conclusion of the researchers was that dietary and serum cholesterol both contribute to an increase in muscle mass in response to weight training, and statins may improve this response.
How the statin drug augmented the effects of weight training was unclear. We know, however, that statins have effects separate from their ability to lower cholesterol (such as anti-inflammatory effects), so perhaps it enhanced the effects of weight training via some other mechanism.
Now, the participants in this study were older men and women, so it’s possible the effect will only be seen with this population group, but it bodes well, at least, for the many people on these drugs who also lift weights and are worried they may be harming their efforts in the gym.
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
jueves, 8 de marzo de 2012
Question: What Do You Think Calorie Restriction & Life Extension?
What's your thoughts on the use of eating less to prolong life, I keep seeing loads of experts saying the same thing.
Calorie Restriction (CR) is getting a great deal of media attention due to studies that find animals raised on restricted calories live longer and suffer from fewer diseases. That advice may seem counter to the “bodybuilding/fitness lifestyle” we all follow.
Sure, we all know excess calories—minus any exercise to counter those additional calories—represent a negative for general health and longevity, but should people be severely limiting their calories?
As many of you know, studies have suggested that lower calorie intake translates into longer life spans in animals and—perhaps—people. However, this conclusion is controversial and far from conclusive in my view. For example, a recent study suggests that fat mass, not calorie intake, is what is responsible for longer life spans, at least in mice. (1)
And what does the bodybuilding lifestyle strive for? More muscle and less body fat! Remember, as one would expect, caloric intake and low body fat (leanness) are directly interrelated, which makes it difficult to determine the relative importance of each (CR vs. bodyfat levels) and their contributions to longevity. Thus, researchers are now trying to separate the two issues.
Recently, a Dr. Kahn and colleagues from Harvard Medical School created a strain of mice that lack insulin receptors in their fat cells. As insulin is a primary hormonal mediator of body fat levels in response to caloric intakes, this lack of insulin receptors in the animals’ fat cells caused the mice to have reduced fat mass (less body fat)—and also protected them from age-related problems, such as obesity. However, their calorie intake remained normal and no restriction was required to get the effect that would normally be seen with CR!
The researchers found that the experimental mice lacking insulin receptors in their fat cells had an approximately 18% increase in mean lifespan over their non-modified red eyed squeaky counterparts.
Studies like this one are helping to sort out the effects of leanness (body fat levels) and CR, and their respective effects on longevity and—perhaps—disease prevention. As we can’t all have our insulin receptors removed from our fat cells, researchers are looking to develop drugs to reduce—or block—insulin action in fat cells in humans.
Although such drugs could potentially have side effects, they may also be able to prevent obesity, type 2 diabetes and metabolic diseases related to body fat and excess calories, without having to use strict CR. Hey, we might even live longer!
Bottom line here is, I would not leap onto the CR bandwagon just yet, but would attempt to keep my body fat level low and under control via good nutrition and the bodybuilding lifestyle.
People who allow themselves to get fat (“Dude, I am off season!”) may not be optimizing their longevity, but heck, the guy who actually invented the theory of CR and longevity—Dr. Roy Walford—who practiced CR, died at the very average age of 79, so take that for what it’s worth…
About Will Brink
or Fat Loss Revealed Here!!
Calorie Restriction (CR) is getting a great deal of media attention due to studies that find animals raised on restricted calories live longer and suffer from fewer diseases. That advice may seem counter to the “bodybuilding/fitness lifestyle” we all follow.
Sure, we all know excess calories—minus any exercise to counter those additional calories—represent a negative for general health and longevity, but should people be severely limiting their calories?
As many of you know, studies have suggested that lower calorie intake translates into longer life spans in animals and—perhaps—people. However, this conclusion is controversial and far from conclusive in my view. For example, a recent study suggests that fat mass, not calorie intake, is what is responsible for longer life spans, at least in mice. (1)
And what does the bodybuilding lifestyle strive for? More muscle and less body fat! Remember, as one would expect, caloric intake and low body fat (leanness) are directly interrelated, which makes it difficult to determine the relative importance of each (CR vs. bodyfat levels) and their contributions to longevity. Thus, researchers are now trying to separate the two issues.
Recently, a Dr. Kahn and colleagues from Harvard Medical School created a strain of mice that lack insulin receptors in their fat cells. As insulin is a primary hormonal mediator of body fat levels in response to caloric intakes, this lack of insulin receptors in the animals’ fat cells caused the mice to have reduced fat mass (less body fat)—and also protected them from age-related problems, such as obesity. However, their calorie intake remained normal and no restriction was required to get the effect that would normally be seen with CR!
The researchers found that the experimental mice lacking insulin receptors in their fat cells had an approximately 18% increase in mean lifespan over their non-modified red eyed squeaky counterparts.
Studies like this one are helping to sort out the effects of leanness (body fat levels) and CR, and their respective effects on longevity and—perhaps—disease prevention. As we can’t all have our insulin receptors removed from our fat cells, researchers are looking to develop drugs to reduce—or block—insulin action in fat cells in humans.
Although such drugs could potentially have side effects, they may also be able to prevent obesity, type 2 diabetes and metabolic diseases related to body fat and excess calories, without having to use strict CR. Hey, we might even live longer!
Bottom line here is, I would not leap onto the CR bandwagon just yet, but would attempt to keep my body fat level low and under control via good nutrition and the bodybuilding lifestyle.
People who allow themselves to get fat (“Dude, I am off season!”) may not be optimizing their longevity, but heck, the guy who actually invented the theory of CR and longevity—Dr. Roy Walford—who practiced CR, died at the very average age of 79, so take that for what it’s worth…
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Find out more at Bodybuilding Revealed Here!!or Fat Loss Revealed Here!!
About Will Brink
Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally.
Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Find out more at Bodybuilding Revealed or Fat Loss Revealed.
Find out more at Bodybuilding Revealed Here!!
or Fat Loss Revealed Here!!
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no "BS" industry insider who's not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally.
Both e-books come with access to his private forums and numerous tools to aid you in either endevour.
Find out more at Bodybuilding Revealed or Fat Loss Revealed.
Find out more at Bodybuilding Revealed Here!!
or Fat Loss Revealed Here!!
lunes, 5 de marzo de 2012
A Guide to the E Vitamin
A Guide to the E Vitamin:
The e vitamin is extremely important for a variety of functions in the body. A healthy heart needs plenty of the e vitamin as it has been shown to actually prevent heart disease. The e vitamin can also help contain any existing heart disease and stop it from getting worse.
E vitamin is also vital in protecting the cell membranes from the harmful free radicals that are present in the body. Without e vitamin, amongst others, the cell membranes would be damaged and this could lead to serious health problems, including cancer. The reason that the e vitamin is so effective against free radicals is that it is fat soluble so it can be absorbed into the cell membranes. The e vitamin is therefore essential for the immune system.
The recommended daily amount of the e vitamin that a person requires depends on their body weight. This is connected to the fact that the more fat a diet contains then the more of the e vitamin that is needed. However, the only foods that really contain any reasonable amount of the e vitamin are vegetable oils, seeds, wheat germ, and nuts. It is for this reason that most people should take some form of e vitamin supplement.
A deficiency of the e vitamin does not affect a person immediately. In fact, it can take months for the effects of insufficient e vitamin to be detected. After years of e vitamin deficiency there may e some detectable damage to the nerves of the spinal cord or retina of the eye but this is very rare. Most people obtain enough e vitamin from a normal diet but it is essential that the food that a person eats contains a little fat to help with the absorption of the e vitamin.
There are a few medical conditions that may lead to a deficiency of the e vitamin and may require the person to take e vitamin supplements. Cystic fibrosis causes a person to be unable to digest fats well which leads to less of the e vitamin being absorbed. Crohn’s disease causes to lower absorption rates of the e vitamin and a supplement may be necessary. Some forms of liver disease can also lead to problems absorbing the e vitamin, especially through the intestine. Of course, as fat is required to help absorb sufficient amounts of the e vitamin, anyone on an extremely low-fat diet will need to discuss their options for increasing the amount of e vitamin that their body needs.
The e vitamin is extremely important for a variety of functions in the body. A healthy heart needs plenty of the e vitamin as it has been shown to actually prevent heart disease. The e vitamin can also help contain any existing heart disease and stop it from getting worse.
E vitamin is also vital in protecting the cell membranes from the harmful free radicals that are present in the body. Without e vitamin, amongst others, the cell membranes would be damaged and this could lead to serious health problems, including cancer. The reason that the e vitamin is so effective against free radicals is that it is fat soluble so it can be absorbed into the cell membranes. The e vitamin is therefore essential for the immune system.
The recommended daily amount of the e vitamin that a person requires depends on their body weight. This is connected to the fact that the more fat a diet contains then the more of the e vitamin that is needed. However, the only foods that really contain any reasonable amount of the e vitamin are vegetable oils, seeds, wheat germ, and nuts. It is for this reason that most people should take some form of e vitamin supplement.
A deficiency of the e vitamin does not affect a person immediately. In fact, it can take months for the effects of insufficient e vitamin to be detected. After years of e vitamin deficiency there may e some detectable damage to the nerves of the spinal cord or retina of the eye but this is very rare. Most people obtain enough e vitamin from a normal diet but it is essential that the food that a person eats contains a little fat to help with the absorption of the e vitamin.
There are a few medical conditions that may lead to a deficiency of the e vitamin and may require the person to take e vitamin supplements. Cystic fibrosis causes a person to be unable to digest fats well which leads to less of the e vitamin being absorbed. Crohn’s disease causes to lower absorption rates of the e vitamin and a supplement may be necessary. Some forms of liver disease can also lead to problems absorbing the e vitamin, especially through the intestine. Of course, as fat is required to help absorb sufficient amounts of the e vitamin, anyone on an extremely low-fat diet will need to discuss their options for increasing the amount of e vitamin that their body needs.
A Guide to the D Vitamin
A Guide to the D Vitamin:
The D vitamin is the only vitamin that is not obtained from foods that are consumed. Instead, the D vitamin is actually obtained by sunlight on the skin. There has been a lot of media coverage about the dangers of getting too much sun but it is essential that the skin is exposed to sunlight to obtain the recommended daily allowance of the D vitamin. In reality, the amount of time that a person has to spend in the sun to receive a sufficient dose of the D vitamin is extremely small and just a few minutes a day will be sufficient and not have any adverse effects from the amount of ultra-violet light received.
The most important function of the D vitamin is to help control how much calcium is absorbed from food. The majority of the calcium is used to build strong teeth and bones but it is also needed to send messages along the nerves and to help muscles, such as the heart muscles, to contract. It is the D vitamin that ensures that there is always sufficient calcium in the blood to perform these tasks. Other functions that require the D vitamin relate to the immune system and it is believed that it is also a contributing factor in reducing the risk of contracting cancer and, in particular, colon cancer.
The variant of the D vitamin that is formed under the skin is known as vitamin D3, or cholecalciferol. This D vitamin is created when the ultraviolet in the sunlight reacts with a type of cholesterol that is found under the skin naturally. The D3 is converted into a more active form of the d vitamin in the liver and is then diverted to where it is needed the most. Some of the D vitamin remains in the liver and kidneys to help reabsorb the calcium from the blood. The rest of the D vitamin is dispersed to the bones to help them retain their calcium and the intestines to aid absorption of calcium from food.
Even though the majority of the D vitamin is formed through the exposure of the skin to sunlight there are some foods that do contain some of the vitamin naturally. This form of the D vitamin is known as vitamin D2, or ergocalciferol. This is used in the same way as the other D vitamins and is the type used to create the majority of D vitamin supplements.
The D vitamin is the only vitamin that is not obtained from foods that are consumed. Instead, the D vitamin is actually obtained by sunlight on the skin. There has been a lot of media coverage about the dangers of getting too much sun but it is essential that the skin is exposed to sunlight to obtain the recommended daily allowance of the D vitamin. In reality, the amount of time that a person has to spend in the sun to receive a sufficient dose of the D vitamin is extremely small and just a few minutes a day will be sufficient and not have any adverse effects from the amount of ultra-violet light received.
The most important function of the D vitamin is to help control how much calcium is absorbed from food. The majority of the calcium is used to build strong teeth and bones but it is also needed to send messages along the nerves and to help muscles, such as the heart muscles, to contract. It is the D vitamin that ensures that there is always sufficient calcium in the blood to perform these tasks. Other functions that require the D vitamin relate to the immune system and it is believed that it is also a contributing factor in reducing the risk of contracting cancer and, in particular, colon cancer.
The variant of the D vitamin that is formed under the skin is known as vitamin D3, or cholecalciferol. This D vitamin is created when the ultraviolet in the sunlight reacts with a type of cholesterol that is found under the skin naturally. The D3 is converted into a more active form of the d vitamin in the liver and is then diverted to where it is needed the most. Some of the D vitamin remains in the liver and kidneys to help reabsorb the calcium from the blood. The rest of the D vitamin is dispersed to the bones to help them retain their calcium and the intestines to aid absorption of calcium from food.
Even though the majority of the D vitamin is formed through the exposure of the skin to sunlight there are some foods that do contain some of the vitamin naturally. This form of the D vitamin is known as vitamin D2, or ergocalciferol. This is used in the same way as the other D vitamins and is the type used to create the majority of D vitamin supplements.
A Guide to the C Vitamin
A Guide to the C Vitamin:
The c vitamin has got to be the most widely known vitamin these days. It is not surprising because the body needs c vitamin for over 300 functions. In fact, the c vitamin has been proved to help protect against heart disease, cancer and other serious illnesses. Without the c vitamin the body would not be able to heal itself either. This is because the c vitamin is vital for the formation of collagen. Whenever a person has a cut or an injury it is the collagen that helps repair the damage and without sufficient c vitamin this would be almost impossible. Collagen has a multitude of functions in the body, including keeping the organs in place, and it would not be able to do this without sufficient c vitamin.
The c vitamin is also an antioxidant for the body and helps other vitamins and minerals to be absorbed better. Folic acid and iron, for example, need the c vitamin to maximise their usefulness. The more c vitamin that the body has, the better its defence against colds and other common ailments and the c vitamin may not prevent a person catching a virus but it does help speed up the recovery process.
There is c vitamin in almost every fruit and vegetable but some have far higher c vitamin content than others. Cranberries and melons have high c vitamin content. In fact, tropical fruits have the highest c vitamin amounts of all fruit. Hot peppers are amongst the richest sources of the c vitamin when it comes to vegetables. The hotter the pepper, the higher its c vitamin content is. Unfortunately, the c vitamin is water soluble so many vegetables lose their effectiveness as a c vitamin provider if they are boiled for a long time. Steaming or quick stir frying vegetables ensures that more of their c vitamin content is retained. The recommended daily amount of the c vitamin is easily obtained from eating five portions of fruit and vegetables a day if they are consumed raw or cooked quickly.
C vitamin supplements are extremely useful to ensure that people obtain sufficient c vitamin. However, with a balanced diet the amount of c vitamin the body receives is likely to be sufficient. However, if a person begins feeling tired or lethargic then a c vitamin supplement will help overcome this. There is no danger of having too much c vitamin as the body simply excretes the excess.
The c vitamin has got to be the most widely known vitamin these days. It is not surprising because the body needs c vitamin for over 300 functions. In fact, the c vitamin has been proved to help protect against heart disease, cancer and other serious illnesses. Without the c vitamin the body would not be able to heal itself either. This is because the c vitamin is vital for the formation of collagen. Whenever a person has a cut or an injury it is the collagen that helps repair the damage and without sufficient c vitamin this would be almost impossible. Collagen has a multitude of functions in the body, including keeping the organs in place, and it would not be able to do this without sufficient c vitamin.
The c vitamin is also an antioxidant for the body and helps other vitamins and minerals to be absorbed better. Folic acid and iron, for example, need the c vitamin to maximise their usefulness. The more c vitamin that the body has, the better its defence against colds and other common ailments and the c vitamin may not prevent a person catching a virus but it does help speed up the recovery process.
There is c vitamin in almost every fruit and vegetable but some have far higher c vitamin content than others. Cranberries and melons have high c vitamin content. In fact, tropical fruits have the highest c vitamin amounts of all fruit. Hot peppers are amongst the richest sources of the c vitamin when it comes to vegetables. The hotter the pepper, the higher its c vitamin content is. Unfortunately, the c vitamin is water soluble so many vegetables lose their effectiveness as a c vitamin provider if they are boiled for a long time. Steaming or quick stir frying vegetables ensures that more of their c vitamin content is retained. The recommended daily amount of the c vitamin is easily obtained from eating five portions of fruit and vegetables a day if they are consumed raw or cooked quickly.
C vitamin supplements are extremely useful to ensure that people obtain sufficient c vitamin. However, with a balanced diet the amount of c vitamin the body receives is likely to be sufficient. However, if a person begins feeling tired or lethargic then a c vitamin supplement will help overcome this. There is no danger of having too much c vitamin as the body simply excretes the excess.
B12 Vitamin Basics
B12 Vitamin Basics:
The b12 vitamin is just one of the essential b vitamins that are needed to maintain a healthy body and mind. Cobalamin is the alternative name for the 12b vitamin. The body needs the b12 vitamin for a number of different processes including converting the fats, carbohydrates and proteins from all food that is consumed into energy. One of the most important processes that the b12 is essential for is to create healthy red blood cells. The prevention of heart disease relies on the production of healthy blood cells and therefore the b12 vitamin is vital. The b12 vitamin is also vital for keeping the immune system functioning at its maximum efficiency. Not only this, but the b12 vitamin also works to form the protective covering of all the nerve cells in the body.
The production of red blood cells is not the only type of cells that the b12 vitamin is essential for. In fact, all of the cells in the body require the b12 vitamin, including white blood cells and nerve cells. The white blood cells are an important part of the immune system and without the b2 vitamin the effectiveness of the immunity of the body to germs and viruses is heavily reduced. The nerve cells need the b12 vitamin to create the fatty layer that will protect them from damage. The brain cells are particularly open to disease and damage if there is not enough b12 vitamin present to form this protective layer.
Even though the b12 vitamin is involved in so many essential processes the actual recommended daily amount that a body needs is quite small. The fact is that the majority of people consume much more of the b12 vitamin than their body actually requires. The only issue is that the body cannot absorb the b12 vitamin very easily and has to create its own aid to the process. The intrinsic factor that the body produces helps the body to absorb the b12 vitamin that it needs from food but this still amounts to only half of the total b12 vitamin available. A deficiency in the b12 is extremely rare in most people and is made even less likely because the body can recycle the b12 vitamin that it already has absorbed.
A few groups of people may develop anaemia due to a lack of b12 vitamin in their diet. Young children often have a problem getting enough of the b12 vitamin because they may be extremely fussy eaters and it is important to encourage them to eat as wide a variety of foods as possible. This is not only the case with the b12 vitamin but is true for all essential vitamins and minerals.
The b12 vitamin is just one of the essential b vitamins that are needed to maintain a healthy body and mind. Cobalamin is the alternative name for the 12b vitamin. The body needs the b12 vitamin for a number of different processes including converting the fats, carbohydrates and proteins from all food that is consumed into energy. One of the most important processes that the b12 is essential for is to create healthy red blood cells. The prevention of heart disease relies on the production of healthy blood cells and therefore the b12 vitamin is vital. The b12 vitamin is also vital for keeping the immune system functioning at its maximum efficiency. Not only this, but the b12 vitamin also works to form the protective covering of all the nerve cells in the body.
The production of red blood cells is not the only type of cells that the b12 vitamin is essential for. In fact, all of the cells in the body require the b12 vitamin, including white blood cells and nerve cells. The white blood cells are an important part of the immune system and without the b2 vitamin the effectiveness of the immunity of the body to germs and viruses is heavily reduced. The nerve cells need the b12 vitamin to create the fatty layer that will protect them from damage. The brain cells are particularly open to disease and damage if there is not enough b12 vitamin present to form this protective layer.
Even though the b12 vitamin is involved in so many essential processes the actual recommended daily amount that a body needs is quite small. The fact is that the majority of people consume much more of the b12 vitamin than their body actually requires. The only issue is that the body cannot absorb the b12 vitamin very easily and has to create its own aid to the process. The intrinsic factor that the body produces helps the body to absorb the b12 vitamin that it needs from food but this still amounts to only half of the total b12 vitamin available. A deficiency in the b12 is extremely rare in most people and is made even less likely because the body can recycle the b12 vitamin that it already has absorbed.
A few groups of people may develop anaemia due to a lack of b12 vitamin in their diet. Young children often have a problem getting enough of the b12 vitamin because they may be extremely fussy eaters and it is important to encourage them to eat as wide a variety of foods as possible. This is not only the case with the b12 vitamin but is true for all essential vitamins and minerals.
A Guide to the B6 Vitamin
A Guide to the B6 Vitamin:
The B6 vitamin, also known as pyridoxine, is one of the most versatile of the B vitamins and yet the body only requires a relatively small amount. The B6 vitamin works closely with all the other B vitamins, especially niacin, folic acid, and Cobalamin and contributes to numerous functions in the body. Amino acids are converted by the B6 vitamin into proteins and it is also required for transforming stored sugar within the body into essential energy. Basically, the B6 vitamin is essential for converting the proteins that are consumed into proteins that the body needs and also for converting the carbohydrates from the form that they are stored in the body to a form that can be used for extra energy.
The body requires a number of different proteins and it is the B6 vitamin that ensures that the correct forms are available. For example, the B6 vitamin will create haemoglobin for carrying oxygen in the blood cells, hormones for regulating blood pressure, neurotransmitters and various enzymes.
The recommended daily allowance for the B6 vitamin is only around 2.0mg but this seemingly insignificant amount is used extremely efficiently within the body to produce over sixty different enzymes. The best sources of the B6 vitamin are high-protein foods such as eggs, fish, poultry, and meat and it is also added to breakfast cereals and bread to ensure that everyone is able to consume their recommended daily allowance, even if they do not eat meat products. An additional amount of the b6 vitamin may be beneficial for the heart and immune system. B6 vitamin supplements are sometimes required by asthmatics and diabetics. However, it is important to be aware that large doses of the B6 vitamin can be toxic.
As the B6 vitamin is found in many common foods the majority of people receive sufficient amounts of the vitamin from their normal diet. There are some groups that may need to take a B6 vitamin supplement to ensure that they obtain the recommended daily allowance. For example, pregnant or breastfeeding women will need a slightly higher amount of the B6 vitamin to allow for the amount of the vitamin that is being absorbed by the baby although it is possible to obtain the extra B6 vitamin from an increased consumption of high-protein foods. Strict vegetarians or vegans, however, and children who do not eat animal products may need a B6 vitamin supplement as vegetables and fruits are poor sources of the B6 vitamin.
The B6 vitamin, also known as pyridoxine, is one of the most versatile of the B vitamins and yet the body only requires a relatively small amount. The B6 vitamin works closely with all the other B vitamins, especially niacin, folic acid, and Cobalamin and contributes to numerous functions in the body. Amino acids are converted by the B6 vitamin into proteins and it is also required for transforming stored sugar within the body into essential energy. Basically, the B6 vitamin is essential for converting the proteins that are consumed into proteins that the body needs and also for converting the carbohydrates from the form that they are stored in the body to a form that can be used for extra energy.
The body requires a number of different proteins and it is the B6 vitamin that ensures that the correct forms are available. For example, the B6 vitamin will create haemoglobin for carrying oxygen in the blood cells, hormones for regulating blood pressure, neurotransmitters and various enzymes.
The recommended daily allowance for the B6 vitamin is only around 2.0mg but this seemingly insignificant amount is used extremely efficiently within the body to produce over sixty different enzymes. The best sources of the B6 vitamin are high-protein foods such as eggs, fish, poultry, and meat and it is also added to breakfast cereals and bread to ensure that everyone is able to consume their recommended daily allowance, even if they do not eat meat products. An additional amount of the b6 vitamin may be beneficial for the heart and immune system. B6 vitamin supplements are sometimes required by asthmatics and diabetics. However, it is important to be aware that large doses of the B6 vitamin can be toxic.
As the B6 vitamin is found in many common foods the majority of people receive sufficient amounts of the vitamin from their normal diet. There are some groups that may need to take a B6 vitamin supplement to ensure that they obtain the recommended daily allowance. For example, pregnant or breastfeeding women will need a slightly higher amount of the B6 vitamin to allow for the amount of the vitamin that is being absorbed by the baby although it is possible to obtain the extra B6 vitamin from an increased consumption of high-protein foods. Strict vegetarians or vegans, however, and children who do not eat animal products may need a B6 vitamin supplement as vegetables and fruits are poor sources of the B6 vitamin.
An Overview of the B5 Vitamin
An Overview of the B5 Vitamin:
The B5 vitamin is also known as Pantothenic Acid. The B5 vitamin is the most prolific of all the vitamins and is found in every type of food. In fact, it is impossible for a person to consume less B5 vitamin than they need. That means that there is no little possibility that a person can have a B5 vitamin deficiency. For this reason, there is actually no recommended daily amount that health professionals can state as everyone obtains more than enough from their normal food consumption. However, even though there is no need to calculate a recommended daily allowance it does not mean that the B5 vitamin is not vital for a healthy body and mind. In fact, the B5 vitamin is essential for turning food into energy amongst other functions. The B5 vitamin is responsible for taking the fats and carbohydrates into energy.
Some B5 vitamin can be found in almost every food whether it is animal or vegetable. Obviously there are some sources of the B5 vitamin that are better than others but a balanced diet will provide more than enough. The foods with the highest B5 vitamin content are organ meats, salmon, eggs, beans, milk, and whole grains. It is worth noting that the B5 vitamin is lost when grains are milled into flour and tends not to beaded back in. Therefore, processed grain foods such as bread, pasta, rice, breakfast cereal, and baked goods are not good sources of the B5 vitamin.
The B5 vitamin is the most effective when it is combined with other B vitamins especially thiamin or B1, riboflavin or B2, niacin or B3, pyridoxine or B6, and biotin. Along with these other B vitamins, the B5 vitamin is an integral part in a number of processes. The most important of these is the production of energy from food that is consumed and this is known as the Kreb’s cycle. The B5 vitamin is also required for releasing energy from fats.
Interestingly, the B5 vitamin is also considered to be helpful in reducing stress. This is chiefly due to the fact that during periods of stress, the body produces more of certain hormones such as adrenalin and these require the B5 vitamin. There are many theories as to the benefits of the B5 vitamin but there is no need for the majority of people to actively seek out foods that are high in B5 as they are likely to be consuming far more than is needed already. There are no adverse effects to consuming too much B5 vitamin.
The B5 vitamin is also known as Pantothenic Acid. The B5 vitamin is the most prolific of all the vitamins and is found in every type of food. In fact, it is impossible for a person to consume less B5 vitamin than they need. That means that there is no little possibility that a person can have a B5 vitamin deficiency. For this reason, there is actually no recommended daily amount that health professionals can state as everyone obtains more than enough from their normal food consumption. However, even though there is no need to calculate a recommended daily allowance it does not mean that the B5 vitamin is not vital for a healthy body and mind. In fact, the B5 vitamin is essential for turning food into energy amongst other functions. The B5 vitamin is responsible for taking the fats and carbohydrates into energy.
Some B5 vitamin can be found in almost every food whether it is animal or vegetable. Obviously there are some sources of the B5 vitamin that are better than others but a balanced diet will provide more than enough. The foods with the highest B5 vitamin content are organ meats, salmon, eggs, beans, milk, and whole grains. It is worth noting that the B5 vitamin is lost when grains are milled into flour and tends not to beaded back in. Therefore, processed grain foods such as bread, pasta, rice, breakfast cereal, and baked goods are not good sources of the B5 vitamin.
The B5 vitamin is the most effective when it is combined with other B vitamins especially thiamin or B1, riboflavin or B2, niacin or B3, pyridoxine or B6, and biotin. Along with these other B vitamins, the B5 vitamin is an integral part in a number of processes. The most important of these is the production of energy from food that is consumed and this is known as the Kreb’s cycle. The B5 vitamin is also required for releasing energy from fats.
Interestingly, the B5 vitamin is also considered to be helpful in reducing stress. This is chiefly due to the fact that during periods of stress, the body produces more of certain hormones such as adrenalin and these require the B5 vitamin. There are many theories as to the benefits of the B5 vitamin but there is no need for the majority of people to actively seek out foods that are high in B5 as they are likely to be consuming far more than is needed already. There are no adverse effects to consuming too much B5 vitamin.
The Different Types of B Vitamins
The Different Types of B Vitamins:
There are a large number of B vitamins that are needed to keep all of the body functions performing properly. All of the B vitamins are essential for a number of different processes. Without sufficient B vitamins the blood supply would not be healthy and this leads to a variety of illnesses and diseases. The brain needs B vitamins to function correctly and the heart also needs B vitamins to stay healthy and prevent heart disease and food is broken down into the various nutrients by B vitamins. In fact, just about every organ and process within the body requires at least one form of the B vitamin.
Thiamin, or B1, is the B vitamin that the body needs to keep all of its cells, especially the nerves, functioning correctly. It is especially important for memory and general mental health and is one of the B vitamins that is required to convert food into energy.
Riboflavin, or B2, is the B vitamin that is essential for releasing the enrgy from food that has been consumed. Without this B vitamin the body cannot grow or develop properly as red blood cells will not be as healthy as they should be.
Niacin, or B3, is the B vitamin that is involved in over fifty processes, ranging from detoxifying chemicals to making hormones and releasing energy from food.
Pantothenic acid, or B5,works with several other B vitamins for a number of essential processes including breaking down fats, proteins, and carbohydrates into energy and is also the B vitamin that is needed to form vitamin D, a variety of hormones, and red blood cells.
Pyridoxine, or B6, is the B vitamin that is largely responsible for redistributing the amino acids to create over five thousand proteins that are needed by the body and is also one of the B vitamins needed to form various enzymes.
Biotin, or B7, is one of the B vitamins that are involved in a number of processes within the body, including the breaking down of fats, carbohydrates and proteins into useable energy forms.
Folic acid, or B9, is the essential B vitamin for aiding in cell growth and division, especially during pregnancy. This B vitamin is also necessary to make natural chemicals which control the appetite, moods and quality of sleep. It is also the best B vitamin for helping lower the chances of suffering a heart attack or stroke by keeping the arteries open.
Cobalamin, or B12, is one of the B vitamins that is important in the process of converting the carbohydrates, proteins, and fats into energy. This B vitamin is also vital in forming the protective covering of nerve cells and to keep red blood cells healthy, and help prevent heart disease.
There are a large number of B vitamins that are needed to keep all of the body functions performing properly. All of the B vitamins are essential for a number of different processes. Without sufficient B vitamins the blood supply would not be healthy and this leads to a variety of illnesses and diseases. The brain needs B vitamins to function correctly and the heart also needs B vitamins to stay healthy and prevent heart disease and food is broken down into the various nutrients by B vitamins. In fact, just about every organ and process within the body requires at least one form of the B vitamin.
Thiamin, or B1, is the B vitamin that the body needs to keep all of its cells, especially the nerves, functioning correctly. It is especially important for memory and general mental health and is one of the B vitamins that is required to convert food into energy.
Riboflavin, or B2, is the B vitamin that is essential for releasing the enrgy from food that has been consumed. Without this B vitamin the body cannot grow or develop properly as red blood cells will not be as healthy as they should be.
Niacin, or B3, is the B vitamin that is involved in over fifty processes, ranging from detoxifying chemicals to making hormones and releasing energy from food.
Pantothenic acid, or B5,works with several other B vitamins for a number of essential processes including breaking down fats, proteins, and carbohydrates into energy and is also the B vitamin that is needed to form vitamin D, a variety of hormones, and red blood cells.
Pyridoxine, or B6, is the B vitamin that is largely responsible for redistributing the amino acids to create over five thousand proteins that are needed by the body and is also one of the B vitamins needed to form various enzymes.
Biotin, or B7, is one of the B vitamins that are involved in a number of processes within the body, including the breaking down of fats, carbohydrates and proteins into useable energy forms.
Folic acid, or B9, is the essential B vitamin for aiding in cell growth and division, especially during pregnancy. This B vitamin is also necessary to make natural chemicals which control the appetite, moods and quality of sleep. It is also the best B vitamin for helping lower the chances of suffering a heart attack or stroke by keeping the arteries open.
Cobalamin, or B12, is one of the B vitamins that is important in the process of converting the carbohydrates, proteins, and fats into energy. This B vitamin is also vital in forming the protective covering of nerve cells and to keep red blood cells healthy, and help prevent heart disease.
The Different Types of B Vitamins
The Different Types of B Vitamins:
There are a large number of B vitamins that are needed to keep all of the body functions performing properly. All of the B vitamins are essential for a number of different processes. Without sufficient B vitamins the blood supply would not be healthy and this leads to a variety of illnesses and diseases. The brain needs B vitamins to function correctly and the heart also needs B vitamins to stay healthy and prevent heart disease and food is broken down into the various nutrients by B vitamins. In fact, just about every organ and process within the body requires at least one form of the B vitamin.
Thiamin, or B1, is the B vitamin that the body needs to keep all of its cells, especially the nerves, functioning correctly. It is especially important for memory and general mental health and is one of the B vitamins that is required to convert food into energy.
Riboflavin, or B2, is the B vitamin that is essential for releasing the enrgy from food that has been consumed. Without this B vitamin the body cannot grow or develop properly as red blood cells will not be as healthy as they should be.
Niacin, or B3, is the B vitamin that is involved in over fifty processes, ranging from detoxifying chemicals to making hormones and releasing energy from food.
Pantothenic acid, or B5,works with several other B vitamins for a number of essential processes including breaking down fats, proteins, and carbohydrates into energy and is also the B vitamin that is needed to form vitamin D, a variety of hormones, and red blood cells.
Pyridoxine, or B6, is the B vitamin that is largely responsible for redistributing the amino acids to create over five thousand proteins that are needed by the body and is also one of the B vitamins needed to form various enzymes.
Biotin, or B7, is one of the B vitamins that are involved in a number of processes within the body, including the breaking down of fats, carbohydrates and proteins into useable energy forms.
Folic acid, or B9, is the essential B vitamin for aiding in cell growth and division, especially during pregnancy. This B vitamin is also necessary to make natural chemicals which control the appetite, moods and quality of sleep. It is also the best B vitamin for helping lower the chances of suffering a heart attack or stroke by keeping the arteries open.
Cobalamin, or B12, is one of the B vitamins that is important in the process of converting the carbohydrates, proteins, and fats into energy. This B vitamin is also vital in forming the protective covering of nerve cells and to keep red blood cells healthy, and help prevent heart disease.
There are a large number of B vitamins that are needed to keep all of the body functions performing properly. All of the B vitamins are essential for a number of different processes. Without sufficient B vitamins the blood supply would not be healthy and this leads to a variety of illnesses and diseases. The brain needs B vitamins to function correctly and the heart also needs B vitamins to stay healthy and prevent heart disease and food is broken down into the various nutrients by B vitamins. In fact, just about every organ and process within the body requires at least one form of the B vitamin.
Thiamin, or B1, is the B vitamin that the body needs to keep all of its cells, especially the nerves, functioning correctly. It is especially important for memory and general mental health and is one of the B vitamins that is required to convert food into energy.
Riboflavin, or B2, is the B vitamin that is essential for releasing the enrgy from food that has been consumed. Without this B vitamin the body cannot grow or develop properly as red blood cells will not be as healthy as they should be.
Niacin, or B3, is the B vitamin that is involved in over fifty processes, ranging from detoxifying chemicals to making hormones and releasing energy from food.
Pantothenic acid, or B5,works with several other B vitamins for a number of essential processes including breaking down fats, proteins, and carbohydrates into energy and is also the B vitamin that is needed to form vitamin D, a variety of hormones, and red blood cells.
Pyridoxine, or B6, is the B vitamin that is largely responsible for redistributing the amino acids to create over five thousand proteins that are needed by the body and is also one of the B vitamins needed to form various enzymes.
Biotin, or B7, is one of the B vitamins that are involved in a number of processes within the body, including the breaking down of fats, carbohydrates and proteins into useable energy forms.
Folic acid, or B9, is the essential B vitamin for aiding in cell growth and division, especially during pregnancy. This B vitamin is also necessary to make natural chemicals which control the appetite, moods and quality of sleep. It is also the best B vitamin for helping lower the chances of suffering a heart attack or stroke by keeping the arteries open.
Cobalamin, or B12, is one of the B vitamins that is important in the process of converting the carbohydrates, proteins, and fats into energy. This B vitamin is also vital in forming the protective covering of nerve cells and to keep red blood cells healthy, and help prevent heart disease.
A Guide to the B Complex Vitamins
A Guide to the B Complex Vitamins:
There is a lot of discussion about the B complex vitamin and how it is essential for the body to perform a multitude of functions. However, the B complex vitamin is not simply one very complicated vitamin, as the name might suggest. There are actually eight B vitamins that are in the B complex vitamin as well as a few other related substances. The eight vitamins that make up the B complex vitamin are thiamine or vitamin B1, riboflavin or vitamin B2, niacin or vitamin B3, pyridoxine or vitamin B6, cobalamine or vitamin B12, folic acid, pantothenic acid and biotin. The other related substances that are also in the B complex vitamin include choline, inositol and para-aminobenzoic acid.
Every part of the B complex vitamin performs its own individual function within the body but it is when they work together as the B complex vitamin that they provide essential maintenance for the body to remain healthy. The B vitamin complex comprises B vitamins which are water soluble and it is essential that enough of these vitamins are consumed on a daily basis. The body cannot store water soluble vitamins such as the B complex vitamin and this leads to a regular intake being required.
The B complex vitamins are extremely beneficial for a number of conditions and may be needed in additional quantities at certain times in a person’s life. Of course, there is a recommended daily allowance for the B complex vitamins that varies according to the sex and age of a person. However, doctors and other health professionals have discovered the benefits of increasing the intake of the B complex vitamin to help overcome certain illnesses.
Many people suffer from anxiety and stress at one time or another and research has found that the B complex vitamin can be beneficial in helping alleviate the symptoms of anxiety and stress. If a person has been unwell the B complex vitamin can be extremely valuable in aiding the recovery process. Fatigue can be a symptom of a multitude of illnesses as well as simply overdoing things but the B complex vitamin can help alleviate general tiredness and lethargy.
Interestingly, some skin conditions, such as dermatitis, can also benefit from addition B complex vitamin intake. In fact, a number of creams and other skin preparations contain added vitamin B complex that can be absorbed by the skin to alleviate the condition. The condition of a person’s hair will also be greatly improved with sufficient B complex vitamin intake.
There is a lot of discussion about the B complex vitamin and how it is essential for the body to perform a multitude of functions. However, the B complex vitamin is not simply one very complicated vitamin, as the name might suggest. There are actually eight B vitamins that are in the B complex vitamin as well as a few other related substances. The eight vitamins that make up the B complex vitamin are thiamine or vitamin B1, riboflavin or vitamin B2, niacin or vitamin B3, pyridoxine or vitamin B6, cobalamine or vitamin B12, folic acid, pantothenic acid and biotin. The other related substances that are also in the B complex vitamin include choline, inositol and para-aminobenzoic acid.
Every part of the B complex vitamin performs its own individual function within the body but it is when they work together as the B complex vitamin that they provide essential maintenance for the body to remain healthy. The B vitamin complex comprises B vitamins which are water soluble and it is essential that enough of these vitamins are consumed on a daily basis. The body cannot store water soluble vitamins such as the B complex vitamin and this leads to a regular intake being required.
The B complex vitamins are extremely beneficial for a number of conditions and may be needed in additional quantities at certain times in a person’s life. Of course, there is a recommended daily allowance for the B complex vitamins that varies according to the sex and age of a person. However, doctors and other health professionals have discovered the benefits of increasing the intake of the B complex vitamin to help overcome certain illnesses.
Many people suffer from anxiety and stress at one time or another and research has found that the B complex vitamin can be beneficial in helping alleviate the symptoms of anxiety and stress. If a person has been unwell the B complex vitamin can be extremely valuable in aiding the recovery process. Fatigue can be a symptom of a multitude of illnesses as well as simply overdoing things but the B complex vitamin can help alleviate general tiredness and lethargy.
Interestingly, some skin conditions, such as dermatitis, can also benefit from addition B complex vitamin intake. In fact, a number of creams and other skin preparations contain added vitamin B complex that can be absorbed by the skin to alleviate the condition. The condition of a person’s hair will also be greatly improved with sufficient B complex vitamin intake.
The Importance of the 12 B Vitamin
The Importance of the 12 B Vitamin:
The 12 b vitamin is one of the b vitamins that are essential to maintain a healthy body. Otherwise known as Cobalamin, the 12b vitamin is needed for the processes to convert the carbohydrates, fats and proteins from food into energy. 12 b also, more importantly, helps keep the red blood cells healthy and therefore prevent heart disease as well as keeping the immune system functioning at its maximum level. In addition, 12 b is used to create the protective covering of all nerve cells in the body.
The most important function of 12 b is to form healthy red blood cells. However, all cells need 12 b to keep them healthy. It is the white blood cells, amongst others, that need 12 b to help ensure that the immune system functioning properly. All of the nerve cells in the body also need 12 b to form their protective fatty layer. This is essential for all of the nerves but is especially so for those in the brain. If there is not sufficient 12 b to create this protective layer then the brain will not be functioning properly.
Interestingly, the amount of 12 b that the body needs is relatively small but is needed on a regular basis. However, 12 b on its own is not enough as the body cannot absorb it easily. To help the body absorb 12 b the stomach produces intrinsic factor which enables more of the 12 b to be absorbed. 12 b is only found in animal foods such as liver, eggs, fish and meat but most people consume far more than their recommended daily amount of 12 b. This is not a problem as the body can only absorb about half of the 12 b that is consumed. It is also worth noting that the body can recycle the 12 b which cuts down on the impact of a 12 b deficiency. However, strict vegetarians or vegans are likely to require 12 b supplements if they do not eat any animal products that contain 12 b.
If the body does not have enough 12 b then anaemia is the most obvious symptom. Obviously, this is due to the fact that there is not enough 12 b to make healthy red blood cells. Anaemia can also be caused by the body not creating enough intrinsic factor to help absorb the 12 b that is available in the food consumed. The body tends to makes less intrinsic factor once a person reaches 50 and this will lead to less 12 b being absorbed and supplements of 12 b may be required. Kids are also at risk from anaemia because they may not eat the food that contain 12 b. Pregnant women need more 12 b because the baby is absorbing 12 b during the pregnancy to grow properly.
The 12 b vitamin is one of the b vitamins that are essential to maintain a healthy body. Otherwise known as Cobalamin, the 12b vitamin is needed for the processes to convert the carbohydrates, fats and proteins from food into energy. 12 b also, more importantly, helps keep the red blood cells healthy and therefore prevent heart disease as well as keeping the immune system functioning at its maximum level. In addition, 12 b is used to create the protective covering of all nerve cells in the body.
The most important function of 12 b is to form healthy red blood cells. However, all cells need 12 b to keep them healthy. It is the white blood cells, amongst others, that need 12 b to help ensure that the immune system functioning properly. All of the nerve cells in the body also need 12 b to form their protective fatty layer. This is essential for all of the nerves but is especially so for those in the brain. If there is not sufficient 12 b to create this protective layer then the brain will not be functioning properly.
Interestingly, the amount of 12 b that the body needs is relatively small but is needed on a regular basis. However, 12 b on its own is not enough as the body cannot absorb it easily. To help the body absorb 12 b the stomach produces intrinsic factor which enables more of the 12 b to be absorbed. 12 b is only found in animal foods such as liver, eggs, fish and meat but most people consume far more than their recommended daily amount of 12 b. This is not a problem as the body can only absorb about half of the 12 b that is consumed. It is also worth noting that the body can recycle the 12 b which cuts down on the impact of a 12 b deficiency. However, strict vegetarians or vegans are likely to require 12 b supplements if they do not eat any animal products that contain 12 b.
If the body does not have enough 12 b then anaemia is the most obvious symptom. Obviously, this is due to the fact that there is not enough 12 b to make healthy red blood cells. Anaemia can also be caused by the body not creating enough intrinsic factor to help absorb the 12 b that is available in the food consumed. The body tends to makes less intrinsic factor once a person reaches 50 and this will lead to less 12 b being absorbed and supplements of 12 b may be required. Kids are also at risk from anaemia because they may not eat the food that contain 12 b. Pregnant women need more 12 b because the baby is absorbing 12 b during the pregnancy to grow properly.
9 – Superfoods that Help Heartburn
9 – Superfoods that Help Heartburn:
Heartburn and indigestion make millions of people miserable. Continuous digestive problems can be a symptom of overeating, bad food choices or something more serious. Thankfully simple changes in the foods you eat can provide relief.
A number of foods can trigger heartburn or indigestion by relaxing the band of muscles at the end of your esophagus so it can't keep out stomach acid. By avoiding spicy foods with black pepper or chili powder, garlic and raw onions, citrus foods like tomatoes, oranges, and grapefruit, fried or fatty foods, alcohol or anything with caffeine such as coffee, tea, soft drinks, heartburn and indigestion can be greatly lessened or avoided.
For overall healthy digestion and to minimize acid reflux, make sure you get plenty of fiber from a variety of vegetables, non-citrus fruits, and whole grains. Drink enough fluids to help your body absorb important nutrients and lubricate food waste, and use low-fat methods when cooking. Try drinking herbal chamomile tea after dinner or before bedtime, as it’s believed to have a calming effect on the stomach. Smaller but more frequent meals can also help decrease heartburn and indigestion episodes. Be sure to eat your meals and snacks in a calm, relaxed atmosphere where there’s little if any noise or distractions. Wear properly fitting clothing that isn’t tight in the waist and abdominal area, and don’t lie down immediately after eating a meal.
Make your morning meal oatmeal. It’s high in fiber, low in saturated fat and cholesterol and when combined with skim milk, gives you a calcium-charged boost to your day. By adding blueberries or raisins you’ll be adding some extra iron and potassium into the mix for a well-balanced meal.
You can't beat turkey if you want a lean, nutrient-packed protein source that'll be easy on your stomach. Turkey is high in niacin, which helps lower cholesterol levels in the blood. Chicken without the skin is also a terrific low-fat source of protein. Both are easy to cook either indoors or out.
Apples and grapes are low in saturated fat, cholesterol, and sodium, and are a great non-citrus fruit choice for vitamin C and fiber.
Heartburn and indigestion make millions of people miserable. Continuous digestive problems can be a symptom of overeating, bad food choices or something more serious. Thankfully simple changes in the foods you eat can provide relief.
A number of foods can trigger heartburn or indigestion by relaxing the band of muscles at the end of your esophagus so it can't keep out stomach acid. By avoiding spicy foods with black pepper or chili powder, garlic and raw onions, citrus foods like tomatoes, oranges, and grapefruit, fried or fatty foods, alcohol or anything with caffeine such as coffee, tea, soft drinks, heartburn and indigestion can be greatly lessened or avoided.
For overall healthy digestion and to minimize acid reflux, make sure you get plenty of fiber from a variety of vegetables, non-citrus fruits, and whole grains. Drink enough fluids to help your body absorb important nutrients and lubricate food waste, and use low-fat methods when cooking. Try drinking herbal chamomile tea after dinner or before bedtime, as it’s believed to have a calming effect on the stomach. Smaller but more frequent meals can also help decrease heartburn and indigestion episodes. Be sure to eat your meals and snacks in a calm, relaxed atmosphere where there’s little if any noise or distractions. Wear properly fitting clothing that isn’t tight in the waist and abdominal area, and don’t lie down immediately after eating a meal.
Make your morning meal oatmeal. It’s high in fiber, low in saturated fat and cholesterol and when combined with skim milk, gives you a calcium-charged boost to your day. By adding blueberries or raisins you’ll be adding some extra iron and potassium into the mix for a well-balanced meal.
You can't beat turkey if you want a lean, nutrient-packed protein source that'll be easy on your stomach. Turkey is high in niacin, which helps lower cholesterol levels in the blood. Chicken without the skin is also a terrific low-fat source of protein. Both are easy to cook either indoors or out.
Apples and grapes are low in saturated fat, cholesterol, and sodium, and are a great non-citrus fruit choice for vitamin C and fiber.
9 – Superfoods to Rejuvenate Body, Mind and Spirit
9 – Superfoods to Rejuvenate Body, Mind and Spirit:
When the goal is rejuvenating the body, mind and spirit, the method should be smaller, more frequent snacks and meals. This will help keep energy levels on an even keel, and regulate your blood sugar levels to avoid spikes and dips. When you choose the right combination of foods, your body gets the much-needed boost it needs to sustain itself properly, even through those slumps later in the day. So dump those high sugar junk foods and reach for the following foods and get that boost you need.
Any fresh fruit, especially with skins or seeds like peaches, apples, pears, oranges, and strawberries, is a great source of vitamins and fiber. In the summer you can choose a peach and get plenty of dietary fiber, niacin (vitamin B3), potassium, beta carotene and vitamin A, plus high amounts of vitamin C. Niacin is important for providing energy for cell tissue growth. Along with regulating fluid balance, potassium helps maintain the electrical stability of the cells of your heart and nervous system and is important for cell and muscle growth. Vitamin B12 plays a role in red blood cell formation, nerve function, and metabolizing protein and fat.
Dried Apricots and Almonds combination provides a high amount of vitamin A, iron protein and dietary fiber. Both foods are low in cholesterol and sodium, and apricots are a great source of potassium, which is important in regulating your body's fluid balance. The vitamin A in apricots contributes to healthy vision, bone growth, and reproduction, and helps fight infection.
Raisins are a healthy, low-fat, low-cholesterol, and low-sodium snack with significant amounts of potassium, phosphorus, copper, and iron, and when mixed with low-fat yogurt, you also get riboflavin (vitamin B2) and vitamin B12, as well as a high amount of calcium, which is needed not only for strong bones and teeth but also plays a key role in the normal functioning of the heart and other muscles.
Baby carrots and sesame sticks are a tasty treat that will provide significant amounts of beta carotene, vitamin A, vitamin C, folate, vitamin B6, iron, potassium, copper, and fiber. Beta carotene helps protect against diseases like heart disease and some cancers.
Vitamin A is important for healthy skin, for better night vision, and to fight infection and respiratory ailments. Folate, or vitamin B9, is essential to human life, helping to form red blood cells and break down proteins, and playing a key role in cell growth and division.
Peanut butter on some whole grain crackers is an excellent source of protein, iron, niacin, and fiber. Peanut butter on celery is a classic snack, has great staying power, and the celery is stuffed with numerous vitamins, minerals, and is high in fiber. Low-fat string cheese is a good quick source of protein and calcium. They come in easy-to-carry individual servings and you can add a piece of fresh fruit for extra fiber.
When the goal is rejuvenating the body, mind and spirit, the method should be smaller, more frequent snacks and meals. This will help keep energy levels on an even keel, and regulate your blood sugar levels to avoid spikes and dips. When you choose the right combination of foods, your body gets the much-needed boost it needs to sustain itself properly, even through those slumps later in the day. So dump those high sugar junk foods and reach for the following foods and get that boost you need.
Any fresh fruit, especially with skins or seeds like peaches, apples, pears, oranges, and strawberries, is a great source of vitamins and fiber. In the summer you can choose a peach and get plenty of dietary fiber, niacin (vitamin B3), potassium, beta carotene and vitamin A, plus high amounts of vitamin C. Niacin is important for providing energy for cell tissue growth. Along with regulating fluid balance, potassium helps maintain the electrical stability of the cells of your heart and nervous system and is important for cell and muscle growth. Vitamin B12 plays a role in red blood cell formation, nerve function, and metabolizing protein and fat.
Dried Apricots and Almonds combination provides a high amount of vitamin A, iron protein and dietary fiber. Both foods are low in cholesterol and sodium, and apricots are a great source of potassium, which is important in regulating your body's fluid balance. The vitamin A in apricots contributes to healthy vision, bone growth, and reproduction, and helps fight infection.
Raisins are a healthy, low-fat, low-cholesterol, and low-sodium snack with significant amounts of potassium, phosphorus, copper, and iron, and when mixed with low-fat yogurt, you also get riboflavin (vitamin B2) and vitamin B12, as well as a high amount of calcium, which is needed not only for strong bones and teeth but also plays a key role in the normal functioning of the heart and other muscles.
Baby carrots and sesame sticks are a tasty treat that will provide significant amounts of beta carotene, vitamin A, vitamin C, folate, vitamin B6, iron, potassium, copper, and fiber. Beta carotene helps protect against diseases like heart disease and some cancers.
Vitamin A is important for healthy skin, for better night vision, and to fight infection and respiratory ailments. Folate, or vitamin B9, is essential to human life, helping to form red blood cells and break down proteins, and playing a key role in cell growth and division.
Peanut butter on some whole grain crackers is an excellent source of protein, iron, niacin, and fiber. Peanut butter on celery is a classic snack, has great staying power, and the celery is stuffed with numerous vitamins, minerals, and is high in fiber. Low-fat string cheese is a good quick source of protein and calcium. They come in easy-to-carry individual servings and you can add a piece of fresh fruit for extra fiber.
8 – Superfoods for your Brain
8 – Superfoods for your Brain:
We’ve all had days when we didn’t feel like we were ‘on our game.’ And as we age, both our bodies and our brains grow old as well. By making smart food choices though, we can preserve our precious gray matter longer and improve brain function. Here are some brainy choices for keeping our noggins in tip-top shape.
Blueberries have been shown to shield the brain from stress, dementia, and Alzheimer’s disease. Research has also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills.
Avocados, though considered a ‘fatty fruit,’ contribute to healthy blood flow and decreased blood pressure, lessening the chances of developing hypertension, which can lead to a stroke.
Deep-water fish, such as salmon is a wise, freshwater fish choice. It’s abundant in omega-3 essential fatty acids, which are essential for healthy brain function.
Nuts and seeds are good sources of vitamin E, an important vitamin needed by your brain to stave off declining cognitive functions. Cashews, peanuts, walnuts, sunflower and sesame seeds and almonds are all great choices.
Whole-grain breads, brown rice, and oatmeal also contribute to a healthy brain by reducing the risk for cardiac disease. By promoting a healthy heart and improved blood flow, the brain is sure to thrive via excellent oxygen and nutrient delivery through the bloodstream. Complex carbohydrates also supply the brain with a steady stream of glucose that enhances brain function. It's important to avoid simple carbohydrates often found in junk food because the glucose gives the brain a short-lived sugar high, often followed by a crash that makes you feel hungry and tired.
Freshly brewed tea also has potent antioxidants, especially the class known as catechines, which also promotes healthy blood flow. Since black teas do contain caffeine it’s important to use it sensibly.
Dark chocolate has powerful antioxidant properties, contains several natural stimulants, which enhance focus and concentration, and encourages the production of endorphins, which helps improve mood. Again, moderation is the key.
We’ve all had days when we didn’t feel like we were ‘on our game.’ And as we age, both our bodies and our brains grow old as well. By making smart food choices though, we can preserve our precious gray matter longer and improve brain function. Here are some brainy choices for keeping our noggins in tip-top shape.
Blueberries have been shown to shield the brain from stress, dementia, and Alzheimer’s disease. Research has also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills.
Avocados, though considered a ‘fatty fruit,’ contribute to healthy blood flow and decreased blood pressure, lessening the chances of developing hypertension, which can lead to a stroke.
Deep-water fish, such as salmon is a wise, freshwater fish choice. It’s abundant in omega-3 essential fatty acids, which are essential for healthy brain function.
Nuts and seeds are good sources of vitamin E, an important vitamin needed by your brain to stave off declining cognitive functions. Cashews, peanuts, walnuts, sunflower and sesame seeds and almonds are all great choices.
Whole-grain breads, brown rice, and oatmeal also contribute to a healthy brain by reducing the risk for cardiac disease. By promoting a healthy heart and improved blood flow, the brain is sure to thrive via excellent oxygen and nutrient delivery through the bloodstream. Complex carbohydrates also supply the brain with a steady stream of glucose that enhances brain function. It's important to avoid simple carbohydrates often found in junk food because the glucose gives the brain a short-lived sugar high, often followed by a crash that makes you feel hungry and tired.
Freshly brewed tea also has potent antioxidants, especially the class known as catechines, which also promotes healthy blood flow. Since black teas do contain caffeine it’s important to use it sensibly.
Dark chocolate has powerful antioxidant properties, contains several natural stimulants, which enhance focus and concentration, and encourages the production of endorphins, which helps improve mood. Again, moderation is the key.
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