VitaBlog The Vitacost Blog: Views and News on Vitamins, Supplements and Herbs

Creatine Supplements for Bigger, Better Muscles

You've probably already read enough on creatine to realize that there's no guarantee as to whether or not taking a creatine supplement will actually benefit muscle mass. However, findings point to creatine giving weightlifters, runners and other athletes the short bursts of energy they need to maximize muscle performance.

Creatine acts on naturally-occurring ATP (adenosine tri-phosphate) in the body, an energy-containing compound that when fueled by creatine may improve your muscles ability to contract and recover from exertion quickly. Faster muscle recovery often means less time between sets and more gains in one day.   

Does creatine make muscles bigger? It does and it doesn't. Creatine supplements draw water and fluids to muscles, making them swell and look larger. The effect is usually temporary and subsides in hours. Does creatine enhance protein synthesis? Chances are yes, as creatine is essentially a combination of amino acids arginine, glycine and methionine - building blocks of protein in the body.   

Look and Feel Younger with CoQ10?

Coenzyme Q10 may be the most exploited nutrient of the decade and probably the least understood. Because CoQ10 occurs naturally in the body and declines with age, it's touted industry-wide as an anti-aging supplement common to skin creams and cosmetics and watched closely for its potential in improving cardiovascular health.

Literature suggests that we're all better off using CoQ10 products than not, especially in dietary supplement form, as many connections have been made between the increasing absence of CoQ10 in the body and signs of aging such as scaly, wrinkled skin, elevated cholesterol and triglycerides, periodontal problems, a bad heart and waning eyesight. Clinical studies indicate that, at the end of the day, CoQ10 may indeed play a role in good health.

No daily requirement for CoQ10 has been established and the extent to which supplementation is needed may vary significantly among individuals. To date, most nutritionists suggest between 100 and 200 mg a day. Few side effects of CoQ10 have been reported, encouraging the consumption of CoQ10 supplements for sustained energy and vitality and the application of CoQ10 skin creams to restore skin's elasticity and to diminish fine lines and wrinkles.

Fish Oil May Be Good for Your Heart

A teaspoon a day keeps the doctor away - or at least we think so. The omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) found in cod liver oil are said to strengthen the heart and immune system and even improve cognitive function. Because cod is a deep, coldwater fish, the fish oil extracted from its liver may contain higher levels of omega-3 essential fatty acids and fewer contaminants than farm raised tuna, salmon mackerel or herring.

Despite cod liver oil's health benefits, it's advisable to exercise caution when using cod liver oil regularly, as it contains high levels of vitamin A and D, which are toxic in excess. If you're taking a multivitamin and / or vitamin A and / or D supplements concurrent with a cod liver oil regimen, you may want to ensure that you're not getting too much of either, as diminished health may result. The National Institutes of Health and The Office of Dietary Supplements websites contain invaluable information about the recommended daily value of nutrients, deficiencies, toxicity and more.

Coconut Oil Benefits: Fact or Fiction?

"Is coconut oil really good for me?" is a popular question these days. "Or, is it just better than other oils for cooking and frying?" - Yes and no on all counts. Coconut oil is a vegetable oil, of which all types contain plenty of down right, no good fat. However, when compared to seed oils and animal-derived fats, coconut oil stands out as one that may wreak less havoc on cholesterol.

You see, unlike the long-chain triglycerides found in other cooking oils, coconut oil contains caprylic and lauric fatty acids, neither of which raise serum cholesterol levels nor promote plaque buildup on artery walls. And, because coconut oil's medium-chain-triglycerides are processed directly into the liver, they're immediately converted to energy, fueling metabolism and aiding weight management.

Warning! Keep your coconut oil habit to once or twice a week and in moderation, as nutritionists say too much coconut oil will put you in the same blubbery rut as the others.

A Little CLA Goes a Long Way

A fatty acid found in meat and dairy products, better known as conjugated linoleic acid (CLA), may help build lean muscle and manage a healthy weight. Although the benefits of CLA can be realized by consuming moderate amounts of beef, milk and cheese, randomized studies indicate that CLA supplementation may improve metabolic performance and shrink fat cells.

Don't put all your money in one basket, though. CLA research is nascent and there hundreds of CLA supplements on the market claiming to reduce abdominal fat, balance cholesterol and fight free radicals. How do you distinguish one CLA supplement from another?

Many say Tonalin® CLA is the highest quality CLA available and, when used in conjunction with a balanced diet and exercise, may help you better manage weight and preserve lean muscle tissue. Realize that CLA is neither a diet pill nor a stimulant of any type. Tonalin® CLA is derived from natural safflower oil and blocks the healthy enzyme that breaks down fat in the digestion system; in essence, passing the fat from foods onto excretion before it is deposited and store in the body.

Chromium May Improve Your Physique

Don't get your hopes up, but it's possible that chromium, a trace mineral and now well-touted nutrient, could promote weight loss and refine body composition. Research shows that this metallic element may enhance the action of insulin, a hormone critical to the metabolism and storage of carbohydrates, fats and proteins in the body. All things, when balanced in diet, may indeed lead to healthy weight management.

But most people don't know the difference between a good chromium supplement and one not as effective. There are quite a few on the market and they come in a variety of formulas, including chromium (III), chromium aspartate, chromium chloride, chromium citrate, chromium nicotinate, chromium picolinate, GTF chromium and trivalent chromium - each of which you need to research to find out which one is best for you. But you'll find limited data on all, making the choice that much more difficult. In terms of absorbency, findings suggest that chromium picolinate may be the most suitable, as chromium absorption increases when bonded with picolinic acid, an isomer of niacin commonly referred to as vitamin B3.

"To chromium or not to chromium?" that is the supplement question. It should be known that an actual chromium deficiency is rare among healthy people. If for no other reason, chromium occurs abundantly in whole foods such broccoli, grape juice, garlic, red meat, almonds, eggs, dairy products, fish, turkey, some spices, potatoes, whole wheat and rye breads, brown sugar, coffee, tea, brewer's yeast and red wine - foods common to many diets. However, research indicates that chromium levels may be unbalanced in those with blood sugar disorders and people who are overweight. Chromium deficiencies have also been diagnosed in people who experience chronic infections, frequent exhaustion, high levels of stress and physical trauma.

Chondroitin Supplements in Simple Terms

Chondroitin, in supplement form, is most commonly used to lubricate joints and slow the wearing away of cartilage as we age. You also find it paired frequently with glucosamine, another naturally occurring substance found in cartilage and a precursor to the formation of Chondroitin, which is why you often find the two together. In theory, chondroitin supplements are supposed to regenerate cartilage by helping the body more effectively manufacture its own cartilage, the production of which declines with age.

I'm proud to say I take a chondroitin supplement daily, and, over a year's time, I'm convinced that my chondroitin supplement has helped alleviate the clicking and pain I've grown accustomed to in middle age. However, there are few things about chondroitin that need to be cleared up. Mainly, does chondroiton actually rebuild cartilage to the point that degenerating tissue is repaired, or is it simply a band aid on a wound that never really heals?

Let's put it this way. Studies indicate more good than bad with regards to chondroitin supplementation, but little clinical evidence points to chondroitin actually regenerating cartilage. Does it lubricate joints and relieve pain? Yes, there is research that points to this. Talk to your friends and your doctor and try a few chondroitin or chondroitin sulfate supplements. They may work for you, and if they do, you'll be happy you gave them a chance.

Is Chlorella Really a "Wonder Supplement?"

Chlorella is a type of single-celled green algae that in supplement form is said to be extremely nutritious, aid in detoxifying the body, increase focus and cognitive function and improve digestion and metabolism. Wow! Phytoplankton does all that? Well, maybe or maybe not.

At the FDA level, as is the case with most dietary supplements, chlorella and other algae supplements may be a flash in the pan, but herbalists say otherwise. You see, under the microscope, this single-celled algae contains high levels of chlorophyll, protein, iron, vitamins C and B12, beta carotene and 19 amino acids - not too shabby for a simple plant that occurs frequently in nature. And several studies indicate that chlorella may act as an antioxidant, defending the body against free radicals and stamping out oxidative stress.

It does so by stimulating the activity of T-cells and macrophages, which defend against infection, harmful microorganisms and toxins in the blood. In fact, chlorella may just be the wonder supplement everyone says it is, but the jury's still out.

Whether chlorella can ward off invading viruses, bacteria and toxins has yet to be clinically proven. You can experiment with a few chlorella supplements and draw some conclusions of your own, but keep in mind, that notwithstanding chlorella's high degree of safety in animal studies, scant research has been conducted on humans as to chlorella side effects and findings are inconclusive as to the consequences of long-term use.

Children's Probiotics: Nature's Way Primadophilus for Kids

Probiotics are good for kids too, say experts at Harvard Medical School's Division of Nutrition. Findings presented at the Probiotics and Intestinal Health in Children symposium suggests that, when introduced to the diet, probiotic supplements may reduce incidents of antibiotic-associated diarrhea. Antibiotics tend to disrupt the balance of normal microflora in the gut, which can lead to diarrhea, dehydration and discomfort.

But the benefits of Nature's Way Primadophilus may be more widespread than antibiotic-related symptoms. Recent studies conducted on daycare children indicate the potential for a lower incidence of fever, flu and the common cold, highly contagious viruses kids love to bring home to their families.

Is this good news for parents? I would imagine so. Few studies, however, address the long-term impact of probiotics on children and whether or not a child's immune system and GI function may grow dependent on them. To date, probiotic supplements have been recommended as an aid to various intestinal disorders, but not solely as a means of preventive maintenance to digestive health.

Which Calcium Supplement is Best?

Calcium may be one of the most important elements of diet, say nutritionists. It's a structural component of soft tissue, bones and teeth and is essential to a number of metabolic processes in the body. The scary thing about calcium is that, if you don't get enough through diet, your body begins to pillage this essential mineral from bones, weakening the skeletal structure and increasing the risk of osteoporosis.

But just what form of calcium is best absorbed by the body and which calcium supplement is most practical depends on a number of factors including age, budget, diet, stomach acid production and a number of other things you may want to discuss with your doctor or nutritionist.

Although calcium carbonate supplements contain high elemental levels of calcium, and are among the most commonly used and least expensive, they're not absorbed well by persons with low stomach acid (such as the elderly) and their effectiveness diminished greatly by the use of antacids and other remedies for indigestion. Moving up the calcium ladder we find calcium orotate (a 90 to 95 percent absorption rate) followed closely by calcium aspartate (a roughly 85 percent absorption rate). These, however, are not only some of the most expensive calcium supplements, they're often some of the most difficult to find and are frequently out of stock at the retail level.

Calcium citrate seems to be the best, middle of the road calcium supplement for all. Its absorption rate is roughly 30 to 35 percent, and the citric acid reduces the amount of stomach acids required for healthy absorption by the small intestine. It's also reasonably priced and readily available. One thing's for sure, though. Calcium is one of the most important macronutrients for skeletal health and metabolism, and sufficient amounts at various stages in life are critical to preventing a number of debilitating maladies.

The Benefits of Biotin: Don't Leave Home without It

Better known as vitamin B7 (and sometimes vitamin H), biotin is a nutrient that benefits healthy skin, hair, nerves, bone marrow, sex and sebaceous glands. What's a sebaceous gland you ask? They're sebum secreting glands connected to hair follicles, the eyelids, penis, labia minora and nipples. I'll bet you think biotin is important by now, don't you? Well you're right!

Although this relatively well known nutrient is produced naturally in the body, many say a little extra goes a long way. Heightened levels of biotin have been found to slow premature graying and balding, and to efficiently metabolize fats and carbohydrates in the body, aiding weight management and fat loss. And if those aren't good enough reason's for a biotin boost, here's a few more.

Biotin is used by every cell in the body. It plays a major role in cell growth and division, and in the manufacture of both DNA and RNA, those things that determine our genetic make up. It's also fights yeast infections, which for those who get them frequently, know they are notoriously difficult to combat.

The list of food sources high in biotin include beans, breads, brewer's yeast, cauliflower, chocolate, egg yolks, fish, kidney, legumes, liver, meat, molasses, dairy products, nuts, oatmeal, oysters, peanut butter, poultry, wheat germ and whole grains, which means those with poor diets may be subject to a biotin deficiency down the road.

So, stop wondering and experiment with a few biotin supplements - or biotin-enriched hair, skin and nail products for that matter. Most are reasonably priced and backed by the simple fact that quality of life has improved for so many who have increased their biotin intake.

What on Earth is B Complex?

Once thought to be a single vitamin, B complex is now classified as 12 related water-soluble compounds. Four are synthesized by the body, but the remaining eight are not, and function as co-enzymes in the body in achieving optimum health.

You're probably familiar with thiamine, riboflavin and thiamine, as these words often appear as added nutrients on the ingredient labels of processed foods. Respectively, they are B complex vitamins B1, B2 and B3 and are all essential to metabolism. The benefits of the remaining 12 B complex vitamins, B5, B6, B7, B9 and B12, range from a healthy heart and brain, to the production and absorption of other nutrients needed to maintain strong bones, teeth, nails and hair, and to produce energy in the body. So what happened to vitamins B4 and B8?

In short, nutrition is not a perfect science. Vitamin B4 technically exists as adenine, which is one of the five nitrogenous bases that helps make up the code in DNA and RNA - but it's rarely referred to as B4. Vitamin B8 and B9 appear interchangeable in the literature and both refer to folic acid or folate, needed for cell replication and growth.

Natural sources high in B complex vitamins include meat and dairy products, which is why strict vegans and vegetarians are often encouraged to supplement their whole food diets with a complete B complex supplement. But meat and milk lovers don't be fooled! Nutritionists say most people, including you, don't get enough B complex in diet and should consider daily supplementation.

Vegans are Strongly Encouraged to Supplement with B12

Similar to other B complex vitamins, B12, also referred as cobalamin, is an essential, water-soluble compound said to trigger healthy metabolic reactions in the body. Unfortunately, the nutritious form of vitamin B12 can be obtained only through food sources such as red meat, chicken, fish and others, leaving strict vegans in a quandary. "Where does a vegan get essential B12?"

Finding the answer is important for some, because too low levels of vitamin B12 can result in either megaloblastic and / or pernicious anemia. The former is from inadequate intake of B12, common to vegans, while the latter occurs from poor absorption of vitamin B12 by the body due to lack of intrinsic factor (IF), a normal stomach substance sometimes deficient in those with autoimmune disorders.

Now many an Internet blogger will tell you that associating B12 deficiency with veganism is nothing but a myth, or at least that humans don't need as much B12 as nutritionists claim. Laboratory research, however, suggests that B12 supplementation may improve respiratory vigor, boost arterial flow, aid intestinal inflammation, stabilize mood disorders, help to balance blood sugar and cholesterol, and strengthen bones. Now that sounds attractive to both vegans and non-vegans alike, doesn't it?

Get some B12 in your diet, whether through whole food or dietary supplements - vegan or non-vegan. Although studies regarding nutrition and dietary supplements are relatively nascent in the big scheme of things, why take chances on whether or not findings are inconclusive or vague about B12? Especially since B12 and other B complex vitamins are time-tested good nutrition.

Amino Acids Keep you Healthy

Your body is full of acid - amino acids that is. Amino acids are nitrogen-containing compounds that occur naturally in the body and are essential to good health. In fact, eight of the 20 commonly known amino acids are needed to maintain a healthy metabolism, promote tissue repair and growth, protect nerves and synthesize the protein needed to build lean muscle. But if they're produced naturally in the body, "why should I consider an amino acid dietary supplement?"

The answer is simple. You're body doesn't produce the essential eight. You must obtain these through diet. And unless your diet is balanced to contain adequate amounts of dairy, red meat, fish and poultry, nuts, grains, beans, peas and soy - you're not getting them. 

Now any nutritionist will tell you that whole food nutrition is superior to dietary supplements. But then reality sets in. You're either always on the run at the office or at home - and don't have time to consider a balanced diet, or you're engaged in lots of physical exercise, training or otherwise, and need higher levels of amino acids than those with less active lifestyles. There are many excellent amino acids supplements on market that will suit your needs. Read some labels, talk to a nutritionist and do some Internet research, because, unless you're getting your share of amino acids through diet, you may be in for some trouble down the road.

Look and Feel Younger with ALA!

Alpha-lipoic acid (ALA) is one of those naturally occurring compounds in the body that none of us think twice about – although maybe it's time that we do. This tiny molecule, when incorporated into diet, may be one of the strongest antioxidants nutritionists have uncovered in years. Notwithstanding the majority of ALA produced by the body is used almost entirely to generate energy in cells, researchers have found that ALA supplementation may defend the body against free radicals that lead to the oxidative stress associated with diminishing health and signs of aging.

Studies indicate that ALA may slow age-related heart problems and brain degeneration, and help boost the physiological strength and cognitive function of older persons – hence its reference as an anti-aging nutrient. ALA may also stave off age-related macular degeneration and, when added to cosmetic creams and face masks, ALA may enhance the elasticity and youthful appearance of skin. 

So get out there and scoop up all the ALA you can while supplies last and before your neighbors figure out how you manage to look and feel so good. ALA may be the best thing to happen to mankind in generations and, if proven correctly, scientists may be on the cusp of uncovering another "fountain of youth" supplement targeted at longevity and your ultimate well-being.

Feel Good with 5-HTP

osIf you've been feeling down lately, have problems with cravings, general pain or get sick often, you may want to put a little 5-HTP in your diet. When taken in supplement form, 5-HTP may elevate mood, strengthen the immune system and boost endorphin counts, too low levels of which are associated with fatigue, pain, headaches and morning stiffness. 

In the liver and brain, the nutrient 5-HTP is converted to serotonin, an important monoamine neurotransmitter that regulates mood, appetite and sensory perception. Maintaining adequate levels of serotonin are crucial to your ability to relax and stay calm and even experience more frequent bouts of euphoria. In contrast, to little serotonin may lead to anxiety, irritability, sleeplessness and other common behavioral problems.

Although 5-HTP is currently being investigated for its potential as an antioxidant in slowing signs of aging and shielding the body from illness, most clinical research, to date, has been focused on the nutrient's ability to affect mood and cravings.  Studies show 5-HTP's effectiveness in curbing appetite and the uncontrollable desire for carbohydrates, opening the door for the nutrient's role in weight management. 5-HTP is considered relatively safe in the short term and may be the answer to solving many common problems through enhanced nutrition.