Health

Oct 29, 2019

The 10 best nootropic supplements to boost your brain power

Nootropics are natural supplements or drugs that have positive effects on brain function in healthy people. Many of these compounds can improve memory, motivation, creativity, attention and general cognitive function. In addition, nootropics may also reduce age-related decline in brain function.

Here are the 10 best nootropic supplements to boost your brain function:

1. fish oil

Fish oil supplements are a rich source of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two types of omega-3 fatty acids. These fatty acids have been linked to many health benefits including increased brain health (1).

DHA plays an important role in maintaining the structure and function of the brain. 25% of the total fat and 90% of the omega-3 fatty acids found in the brain are made up of DHA (2, 3). The other omega-3 fatty acid found in fish oil - EPA - has anti-inflammatory effects that may protect the brain from damage and ageing (4).

Taking DHA supplements has been associated with improved thinking ability, improved memory and faster reaction times in healthy people with low DHA intake. DHA has also been shown to be beneficial in people with a mild decline in brain function (5, 6, 7).

Unlike DHA, EPA is not always associated with improved brain function. However, in people suffering from depression, this fatty acid has been associated with benefits such as improved mood (8, 9, 10, 11, 12).

Taking fish oil, which contains these fats, has been shown to reduce the decline in brain function associated with aging (13, 14, 115, 16, 17). Overall, however, the scientific data on the protective effects of fish oil on brain health is mixed (18, 19).

The best way is to consume the recommended amount of omega-3 fatty acids by eating two servings of oily fish per week (20). If this is not possible, then the use of a fish oil supplement could be beneficial.

Further research is needed to determine which ratios of EPA to DHA are best. However, taking one gram of a combination of DHA and EPA is generally recommended for maintaining brain health (21).

Summary: If you are not consuming the recommended amount of fatty fish, you should consider taking a fish oil supplement to promote brain health and healthy brain aging.

2. resveratrol

Resveratrol is an antioxidant that occurs naturally in the skin of purple and red fruits such as grapes, raspberries and blueberries. It is also found in red wine, chocolate and peanuts.

It is thought that taking resveratrol supplements may prevent age-related decline of the hippocampus - an important part of the brain associated with memory (22). If this is true, then treatment with resveratrol could slow age-related decline in brain function (23).

Animal studies have also shown that resveratrol can improve memory and brain function (24, 25). In addition, a study in a small group of healthy older adults found that taking 200 mg of resveratrol per day for 26 weeks improved memory performance (26).

However, there are currently not enough human studies to be sure of the effects (27).

Summary: In animals, resveratrol supplements have been shown to improve memory and brain function. However, it is not yet clear whether the effect is the same in humans.

3 Caffeine

Caffeine is a natural stimulant found in tea, coffee and dark chocolate. Although caffeine can be taken as a supplement, this is not really necessary as you can get it from the sources mentioned above.

Caffeine works by stimulating the brain and central nervous system, reducing fatigue and improving alertness (28). Studies have shown that caffeine can increase overall energy, improve memory, shorten reaction time and improve overall brain function (29, 30, 31).

The amount of caffeine contained in a cup of coffee can vary, but is generally between 50 and 100 mg. For most people, single doses of 200 to 400 mg per day are generally considered safe and sufficient to support health (32, 33, 34). However, taking too much caffeine can be counterproductive and is associated with side effects such as agitation, anxiety, nausea and sleep problems.

Summary: Caffeine is a natural stimulant that can improve brain function and increase energy and alertness.

4 Phosphatidylserine

Phosphatidylserine is a fatty compound, also known as a phospholipid, which is found in the brain (35, 36). It is thought that taking phosphatidylserine supplements may be helpful in maintaining brain function (37).

Studies have shown that taking 100 mg of phosphatidylserine three times a day may help reduce age-related decline in brain function (38, 39, 40, 41). In addition, healthy people who take phosphatidylserine supplements at doses of up to 400 mg per day show improved thinking ability and memory performance (42, 43).

However, larger and more extensive studies are needed to understand the full effects of phosphatidylserine on brain function.

Summary: Phosphatidylserine supplements may improve thinking ability and memory. They may also counteract age-related decline in brain function.

5. acetyl-L-carnitine

Acetyl-L-carnitine is an amino acid that is produced naturally in the body. It plays an important role in metabolism and especially in energy production.

It is claimed that taking acetyl-L-carnitine supplements can increase alertness, improve memory performance and slow down age-related memory loss (44).

Some animal studies have shown that acetyl-L-carnitine supplements can prevent age-related decline in brain function and increase learning capacity (45, 46).

Human studies have shown that acetyl-L-carnitine may be a useful supplement for slowing the age-related decline in brain function with age. It may also be useful for improving brain function in people suffering from mild dementia or Alzheimer's disease (47, 48, 49, 50, 51, 52).

However, there is as yet no research showing that acetyl-L-carnitine has beneficial effects in otherwise healthy people who do not suffer from loss of brain function.

Summary: Acetyl-L-carnitine may be useful for treating loss of brain function in the elderly or people suffering from mental disorders such as dementia or Alzheimer's disease. Its effects on healthy people are still unknown.

6 Ginkgo Biloba

Ginkgo Bil oba is a herbal supplement made from the leaves of the Ginkgo Biloba tree. It is a very popular supplement used by many people to boost their memory and brain power.

Ginkgo Biloba is believed to work by increasing blood flow to the brain and is claimed to improve brain functions such as focus and memory (51).

However, despite the widespread use of ginkgo biloba, the results of studies that have investigated its effects are mixed. Some studies have concluded that taking Ginkgo Biloba supplements can help reduce age-related decline in brain function (54, 55, 56).

One study conducted on healthy middle-aged people found that Ginkgo Biloba supplements helped to improve memory and thinking skills (57, 58). However, not all studies reach these conclusions (59, 60).

Summary: Ginkgo Biloba may help improve short-term memory and thinking ability. It may also protect against age-related decline in brain function.

7 Creatine

Creatine is a natural substance that plays an important role in energy metabolism. Creatine is found naturally in the human body, with its highest concentration in the muscles and lower concentrations in the brain.

Although creatine is a popular supplement, you can also find this compound in some foods - specifically animal foods such as meat, fish and eggs.

Interestingly, creatine supplements can improve memory and thinking skills in people who don't eat meat (61). One study found that vegetarians who used creatine supplements were able to improve their performance on a memory and intelligence test by 25 to 50% (62).

However, the same results cannot be observed with meat eaters. This could be due to the fact that they do not suffer from a creatine deficiency, as they consume sufficient amounts in their diet (63).

Summary: Taking creatine supplements could help people who do not eat meat to improve their memory and thinking skills.

8 Bacopa Monnieri

Bacopa Monnieri is a medicinal plant that has been used for centuries in traditional systems of medicine such as Ayurveda to improve brain function.

Bacopa monnieri has been shown to improve thinking and memory in both healthy people and those suffering from declining brain function (64, 65, 66, 76, 68, 69). However, it should be noted that only repeated use of Bacopa monnieri appears to have this effect. The dosage generally used is about 300 mg per day and it may take four to six weeks for results to be noticeable.

Studies conducted with Bacopa Monnieri also show that it can occasionally cause side effects such as diarrhea and digestive problems. For this reason, many people recommend taking this supplement in conjunction with food (70).

Summary: Bacopa monnieri has been shown to improve memory and thinking in healthy people and people with declining brain function.

9 Rhodiola Rosea

Rhodiola Rosea is a medicinal plant used in Chinese medicine to improve well-being and promote healthy brain function. Rhodiola Rosea is believed to help improve mental processing and relieve fatigue (71).

It has been shown that people who took Rhodiola Rosea benefited from reduced fatigue and improved brain function (72, 73, 74).

However, the results of corresponding studies were mixed (75). A recent study review conducted by the European Food Safety Authority (EFSA) concluded that further research is needed before definitive statements can be made about whether this medicinal plant can actually relieve fatigue and improve brain function (76).

Summary: Rhodiola Rosea may help to improve thinking ability by reducing fatigue. However, further human studies are needed to confirm this.

10 S-Adenosyl Methionine

S-adenosyl methionine (SAMe) is a substance that occurs naturally in the human body. It is used in chemical reactions to make and break down important compounds such as proteins, fats and hormones.

SAMe may be helpful in enhancing the effects of some antidepressants and reducing the decline in brain function seen in people suffering from depression (77, 78, 79). One study found that combining SAMe with prescription antidepressants increased the chances of remission by about 14% in people who had not previously responded to therapy (80).

Another study concluded that SAMe may be as effective as some types of prescription antidepressants in some cases (81).

However, there is no evidence that SAMe may have brain function benefits for people who do not suffer from depression.

Summary: SAMe may help improve brain function in people suffering from depression. However, there is no evidence that SAMe may have the same effect in healthy people.

Conclusion

Some of these supplements show promise when it comes to improving and protecting brain function. However, it should be noted that many supplements to improve brain function are only effective in people who suffer from impaired brain function or who are deficient in the supplement in question.

References:

Source: https://www.healthline.com/nutrition/best-nootropic-brain-supplements

Oct 25, 2019

Tips of the week Love the process

You don't have to be a competitive bodybuilder to get lean and build muscle. However, there is a lot that the average exerciser can learn from competitive athletes. Here's one of them:

There are no scales on the competition stage or on the road

Your weight is the amount of gravitational force your body has on the earth. No one sees this number or cares about it. You shouldn't either. People see your body, which can look leaner and more toned by building muscle. Experienced competitive athletes know this.

They celebrate tiny improvements in their performance, appearance and habitual behavior. They enjoy the torture of the results they gradually see in the mirror and they trust that the right behavior will give them the body they are striving for. The number on the scales will therefore never derail their efforts - nor should it. There are no scales on the competition stage - and if there were, they wouldn't matter.

Aesthetically pleasing bodies often have a surprisingly high weight on the scales. These bodies are covered in muscle. Experienced competitive athletes know this and do not use the scales as a barometer for their success. The number on the scales depends not only on fat mass, but also on a variety of other things going on in the body. For example, muscle cells can shrink and expand as glycogen stores are depleted or replenished and the body can store extra water or the bowels can be filled with stool. Constipation will make you heavier. This is why competitive athletes don't get discouraged or upset when the scale doesn't tell them what they would like to see.

Stop chasing a certain weight

Most people lack the ability to see things beyond the scale. They are so fixated on the results of exercise and diet that they don't make exercising and eating well the real goal - which is a big mistake. And this fixation usually boils down to weighing less at all costs...even if it's only temporary. However, if regular exercise and a sensible diet became a habit, then progress could easily be maintained, the weight on the scale would stabilize and people would stop yo-yo dieting.

Striving solely for a number on the scale blinds people to the progress they are making. It blinds them from enjoying the progress and it often discourages them so much that they don't continue.

Many regular exercisers would happily lose 10 pounds of "weight" and see the weight on the scale drop. However, a competitive athlete in the figure class would not be so easily fooled. He or she would want to know what that weight is made up of: glycogen, water, fat? And a loss of muscle mass would not be acceptable.

A better attitude

Building muscle through constant good nutrition and training with weights is the best thing you can do for your body. But this will never be satisfying if the only reason to do it is to achieve a lower weight. If you are intent on building muscle, then you are sacrificing rapid weight loss for a faster metabolism and the look you can only achieve with muscle.

People who fixate on weight loss will often lose weight, but without maintaining their existing muscle mass or building new muscle mass, they will lower their metabolic rate, then gradually rebuild the lost weight and eventually end up with a higher number on the scale, less muscle tissue than when they started and a flabby, weak body.

Recognize that your weight depends on a variety of other things going on in your body. Don't freak out and don't get discouraged if the scale doesn't say exactly what you want it to say.

Tip: Pull before you push and pull more often

You need more than a 1:1 ratio of pushing exercises to pulling exercises. Here's why, and some smart strategies for maintaining a sensible balance.

By Lee Boyce

Source: https://www.t-nation.com/training/tip-pull-before-you-push-and-pull-more-often

You need to maintain a balance between pulling exercises (rows, pull-ups, etc.) and pushing exercises (bench presses, etc.). If you don't pay attention to this balance, you risk poor posture, muscle tension and even joint pain.

Train your back more

People usually remember to match the volume of their back training to the chest or shoulder training they used to do during the week. But it doesn't end there - not even close. Because of our lifestyles, a 1:1 ratio is not enough when it comes to creating, promoting - and in many cases restoring - muscle balance. It means training the back more often, with more volume and at higher repetition ranges than we generally do with our front muscles.

Pull before you push

There's more. If you're doing an upper body workout that involves both muscles on the front and back of the body, do the pulling exercises first before you do the pushing exercises. Why? Shoulder blade stability.

Performing your pull-ups before your overhead press or your rows before your bench press will create a more stable shoulder environment for the second of the two exercises. The muscles of your rotator cuff attach to the shoulder blade and increasing blood flow and preload in this area will go a long way in providing enough support to the shoulder joint to prevent unwanted injury or general instability. In addition to this, this means pain-free pressing.

Even if you are doing a pure press exercise session, you should prepare your shoulders to bear the weight by stabilizing them with a few sets of a variation of rowing with high reps and resistance such as dumbbells, a cable pulley or even bands. The goal here is to go just to the point where you feel a mild pump and activation in the muscles of the upper back.

Pull days before push days

Plan your training so that you complete a pull day before a push day in your weekly training cycle. If you train your back (or other pulling exercises) several times a week, then you should ensure that at least one of these pull training sessions precedes your primary push training session.

Hard training sessions can cause muscle soreness, which can reduce the range of motion or flexibility of the muscles. Use this restriction to your advantage by achieving a slight muscle soreness in the muscles of the upper back before you train your chest muscles. This will not affect your chest training session, but the restriction of the range of motion can have a positive effect on shoulder stability, especially when pushing hard.

Tip: Use contrast training for faster results

Contrast promotes recovery. Here's a way to arrange your workouts so that you can use this to your advantage for gains in mass and strength

By Charles Staley

Source: https://www.t-nation.com/training/tip-use-contrast-training-for-faster-results

The negative effects of fatigue are specific to the activities that caused the fatigue. This means that successive training sessions should ideally be as different as possible. In this way, the fatigue caused by the training session on Monday will have the least possible negative impact on the training session on Wednesday.

Example: Leg training specialization

Imagine that you have decided to build up more muscle mass in your legs and that you have decided to train your legs three times a week. The "contrast promotes recovery" principle dictates that these training sessions should be as varied as possible to promote maximum recovery from training session to training session.

There are a few different ways to achieve this and the primary ones include varied exercise selection and load parameters. Here is an example of what this might look like in practice:

Monday

	Exercise	Sets
A	Classic squats	4	10
B	Deadlift	6	2
C	Step-Ups	3	12

Wednesday

	Exercise	Sets
A	Lunges	3	10
B	Front squats	4	6
C	Leg curls	2	15

Friday

	Exercise	Sets
A	Leg extension	4	10
B	Romanian deadlift	4	6
C	Hip Thrusts	4	10

In this example, both exercises and training weights are significantly changed from training session to training session. Another approach could be to alternate between knee/quadriceps-focused exercises in one workout and hip/ posterior chain-focused exercises in the next workout.

Tip: Perform pull-ups using the 25 repetition method

Perform heavy pull-ups and you will build massive amounts of strength and muscle. Check out this workout plan.

By Chris Shugart

Source: https://www.t-nation.com/training/tip-do-chin-ups-with-the-25-Wiederholungen-method

If you've never felt soreness in your abs after training pull-ups with an underhand grip, then you haven't trained hard enough. Unfortunately, pull-ups are seen by many people as an exercise where many repetitions should be performed. Their goal is to do a lot of reps and the number of reps is the only marker of progression for them. This also means that skinny guys are best at pull-ups.

These guys - and anyone who can do at least 10 strict pull-ups - need to shift their focus to heavy training. Heavy pull-ups with lower reps can stroke the ego just as much as sets of 25 reps with your own bodyweight, and your upper body strength and mass will skyrocket. Your back, biceps and even your abs will be stimulated in a whole new way.

The 25 reps method

Step 1:

Determine your 6 RM weight (the maximum weight you can perform 6 clean reps with) for pull-ups with added weight. Add weight by using a dip belt, weight vest, chains or a dumbbell or weight plate held between your legs or feet. Perform the repetitions strictly. If you need momentum from your body on the last repetition, then this is not your 6 RM weight, but your 5 RM weight. Reduce the weight a little and perform 6 clean but hard repetitions.

Step 2:

You will perform 25 reps of pull-ups per workout using multiple sets with the 6 RM weight you determined earlier. It doesn't matter how many sets you need and it's perfectly fine if you only end up doing two reps per set or single reps.

Your 25 total reps could look like this:

Set 1: 6 repetitions
Set 2: 6 repetitions
Set 3: 5 repetitions
Set 4: 4 repetitions
Set 5: 2 repetitions
Set 6: 2 repetitions
Total repetitions: 25

This is just an example. Everyone will be slightly different here. Simply perform 25 total reps with your 6 RM weight and do as many sets as you need. Rest as long as you need between sets - this is not a conditioning workout. If you can do more than 6 reps on the first set without any problems, then increase the weight.

Step 3:

Perform pull-ups with added weight three times a week on non-consecutive days such as Monday, Wednesday and Friday. If three times a week is too hard for your elbows, then do two of these workouts per week for 6 weeks.

Note: If you have sensitive elbows, you can also vary your grip width and grip style. The neutral grip is the gentlest on the elbows. This means that you will need to adjust the weight to meet the parameters of the plan.

This is a specialization program. No matter what you want to train that day, you should start your workout with pull-ups. It's quite easy to adapt the rest of your workout around your pull-up training. You should still do some horizontal pulling like rowing, but you probably won't need any additional bicep training if you choose close-grip pull-ups in this plan.

Tip: Perform flying movements on the cable from bottom to top

Build your upper chest with this unique exercise

By Clay Hyght, DC

Source: https://www.t-nation.com/training/tip-try-low-to-high-cable-flyes

The most natural function of the upper chest is flexion and horizontal adduction-something that's not possible with bench presses alone. Flying movements performed from the bottom up perfectly mimic the line of pull of the clavicular pectoralis. This is one of the best exercises when it comes to filling the gap in the pectoral muscles near the collarbone.

Flying movements on the cable from bottom to top

Start with the cable handles in the bottom position and your palms facing forward. Your upper arms should form a 30 degree angle with your body at the side.
Using your upper chest muscles, pull your arms up and in, moving your hands up and together so that they touch at shoulder level or slightly above. The paths of the cables will form an upside-down V.

Source: https://www.t-nation.com/diet-fat-loss/tip-love-the-process-screw-the-scale

By Dani Shugart

Oct 22, 2019

5 benefits of vitamin D that make it a "super vitamin"

Recent research shows that the benefits of vitamin D go far beyond what we once believed

Just a few years ago, vitamin D was known simply as the "bone vitamin" and even today many doctors still believe it is only essential for bone health.

However, science shows otherwise: inadequate vitamin D levels increase the risk of many types of diseases including osteoporosis, heart disease, stroke, some cancers, type 1 diabetes, multiple sclerosis, tuberculosis and even influenza (1, 2, 3, 4, 5, 6, 7, 8), but in this article we will focus on the beneficial properties of vitamin D.

That's why we're going to look at some of the amazing benefits of vitamin D, which will help you quickly understand why I believe vitamin D is a supplement that everyone should use every day.

What is vitamin D?

As mentioned earlier, it was once believed that maintaining optimal vitamin D levels was only important for bone health. Thanks to the hard work of many scientists, including the esteemed Dr. Michael Holick, we now know that almost every tissue type in the body and every cell in the body has vitamin D receptors (9), which means that vitamin D is an essential vitamin that plays a crucial role in a variety of physiological processes (10).

When we ingest vitamin D, or when it is produced in the skin as a result of exposure to UV light from the sun, it is first converted to its active form 1,25-dihydroxyvitamin D, or vitamin D3 (11). This compound then interacts with almost every tissue type in your body including the heart, brain and fat cells. In addition, scientific research has shown that vitamin D regulates genes that control immune function, metabolism and even cell growth and development (12).

As you can see, this vitamin deserves a lot more attention than it has gotten over the past few decades. Fortunately, the important role of vitamin D and its amazing benefits are becoming more widely known and accepted.

Let's take a look at five of these benefits:

Vitamin D supports heart health

Vitamin D deficiency goes hand in hand with cardiovascular disease (13) and is considered an independent predictor of cardiovascular diseases such as heart attacks and strokes (14).

In a study, scientists examined the vitamin D levels of 1783 healthy middle-aged subjects (964 men and 819 women) and found that women with vitamin D levels in the top third of the subjects studied had a 68% lower risk of heart attacks compared to women with levels in the bottom third. In men, the scientists found a 44% lower risk in the top third compared to the bottom third (15).

Conversely, scientific studies show that vitamin D deficiency increases the risk of dying from a heart attack by 42% (16) and increases the risk of stroke by 49 to 64% (17).

The reason that vitamin D plays such an important role in cardiovascular health is that the heart muscle and circulatory system are littered with vitamin D receptors (18), suggesting how much they need this vitamin to maintain optimal health and function.

Thus, it is not surprising that scientific research has shown that supplementation with adequate amounts of vitamin D improves heart health in several ways:

Vitamin D reduces triglyceride levels in the blood (19) - a type of fat that can increase the risk of heart disease if levels get too high.
Vitamin D improves blood pressure and blood flow by relaxing blood vessels (20).
Vitamin D improves endothelial function (21) - the thin layer of cells that lines the inner surface of blood vessels and the lymphatic system.
Vitamin D improves cholesterol levels (22).

The scientific data is clear: maintaining optimal vitamin D levels has profound effects on cardiovascular health.

Vitamin D helps to maintain insulin sensitivity

Scientific research shows that vitamin D deficiency doubles the risk of reaching prediabetic levels of insulin resistance and ultimately developing type 2 diabetes (23).

Simply making sure you have adequate amounts of vitamin D in your blood can dramatically reduce the risk of developing type 2 diabetes, but scientific research shows that it can even help people who struggle with insulin-related problems.

In one study, adult diabetics who supplemented 2,000 IU of vitamin D per day over a 16-week period showed dramatically improved glucose control, better insulin response and better hemoglobin A1c levels (24). Another study using 1,000 IU of vitamin D showed similar results (25).

Maintaining insulin sensitivity not only helps maintain optimal overall health, but also supports muscle building. Scientific research shows that vitamin D has other muscle-building properties: it enhances the muscle-building effects of leucine (26).

Vitamin D keeps the brain healthy

Scientific studies show that insufficient vitamin D levels increase the risk of a decline in cognitive function, including diseases such as Alzheimer's and dementia (27).

This is because the brain is littered with vitamin D receptors and relies on vitamin D to fight many destructive processes (28). In addition, vitamin D plays a crucial role in the growth of new nerve cells, the transmission of nerve impulses and the maintenance of brain plasticity, which is essential for functions related to learning and memory (29).

Vitamin D is so effective in the brain that scientific studies have shown that it can reverse neurodegenerative decline associated with Alzheimer's disease (30) and prevent the progression of Parkinson's disease (31).

Vitamin D can protect against cancer

Having high levels of vitamin D can dramatically reduce the risk of developing various types of cancer including breast cancer, thyroid cancer and bladder cancer (32, 33, 34).

This correlation is related to the fact that vitamin D receptors regulate a number of processes associated with the immune response to cancer cells, tumor growth and inflammation (35).

The anti-carcinogenic effects of vitamin D have been observed in studies showing that vitamin D supplementation reduced the tumor growth-promoting properties of estrogens (36), reduced the incidence of prostate cancer tumors (37), and lowered levels of the tumor-promoting protein beta-catenin (38), while increasing levels of the tumor-suppressing protein APC.

Vitamin D helps maintain the health of the immune system

Immune cells rely on vitamin D to regulate their responses to threats to the body. This involves first attacking and destroying these threats, followed by a process of "cleaning up" and then returning to a passive state of waiting (39).

This is the reason why scientific research shows that low vitamin D levels promote and accelerate the development and progression of autoimmune diseases such as type 1 diabetes (40), psoriasis (41), rheumatoid arthritis (42) and multiple sclerosis (43).

Vitamin D deficiency is widespread

It is estimated that nearly one billion people worldwide have inadequate vitamin D levels to support optimal health (44).

According to current medical standards, there are three levels of vitamin D status, which are determined by blood tests (45):

Adequate means having at least 30 nanograms of vitamin D per milliliter of blood.
Insufficient means that between 21 and 29 nanograms of vitamin D per milliliter of blood are present.
Deficiency means that there are less than 20 nanograms of vitamin D per milliliter of blood.

Scientific research shows that 25% of all Americans have inadequate vitamin D levels and 39% are deficient in vitamin D, which means that 64% of all Americans have inadequate vitamin D levels (46). Studies from Europe show similar results.

Why is this? Why do so many people have low vitamin D levels? Well, one of the main reasons for this is the fact that it is very difficult to get adequate amounts of vitamin D from food alone and unless you sunbathe every day, your only option is vitamin D supplementation.

How much vitamin D do you need?

According to the American Institute of Medicine, 600 IU per day is sufficient for people aged 1 to 70 years and 800 IU per day for people aged 71 years and older (47), but these figures have been heavily criticized by scientists specializing in vitamin D research (48). They point to over 125 peer-reviewed studies suggesting that such recommendations are too low and are likely to lead to vitamin D deficiency.

A committee of the U.S. Endocrine Society recently reviewed the available scientific data and concluded that 600 to 1,000 IU of vitamin D per day is adequate for people 1 to 18 years of age and 1,500 to 2,000 IU of vitamin D for people 19 years of age and older (49).

However, according to respected scientist Dr. Michael Holick, even 2,000 IU of vitamin D per day is suboptimal. Scientific research shows that 2,000 IU per day is the minimum necessary to maintain adequate vitamin D levels (30 ng/ml) (50), but Dr. Holick believes that optimal vitamin D status is actually between 50 and 80 ng/ml, which would require a daily intake of about 5,000 IU.

Considering that an overdose of vitamin D only occurs when more than 40,000 IU per day or 300,000 IU within 24 hours is taken over several months (51), this is a very safe recommendation.

I would recommend starting with 2,000 IU per day and then having the vitamin D level determined with the help of a blood test. There is a good chance that this will be below 50 to 80 ng/ml. Scientific research shows that you need to increase your vitamin D intake by 100 IU per day to increase blood levels by 1 ng/ml (52). So if your test showed a value of 30 ng/ml and you want to increase your blood levels to 50 ng/ml, this would mean that you need to increase your current vitamin D intake by 2,000 IU per day.

What are good sources of vitamin D?

As you may know, our bodies cannot produce enough vitamin D to maintain adequate blood levels (53). We need additional amounts supplied through diet or supplements or produced in the skin under the influence of sunlight. Let's look at these sources separately.

Vitamin D is difficult to find in nature. You will find very small amounts in various foods such as beef liver, cheese and egg yolk and slightly larger amounts in fatty fish such as salmon, tuna and mackerel, ranging from 150 to 450 IU per 100 grams. Cod liver oil is by far the best source of vitamin D, providing over 1,300 IU per tablespoon.

You will also find vitamin D in some vitamin D-fortified foods such as milk, breakfast cereals, orange juice and margarine, but getting adequate vitamin D intake from these foods alone is nearly impossible.

When you expose your skin to UVB rays, these rays interact with a form of cholesterol in the body to produce vitamin D. The more skin is exposed to the sun and the stronger the sun exposure, the more vitamin D is produced.

Scientific research shows that when 25% of the body's skin is exposed to the midday sun in summer, 400 IU of vitamin D can be produced in just 3 to 6 minutes (54). So to achieve optimal levels, you would need to sunbathe for at least 30 to 60 minutes every day - and who has the time for that?

For these reasons, I recommend vitamin D supplementation. It's cheap, convenient and allows you maximum flexibility with your diet.

References:

Source: https://www.muscleforlife.com/vitamin-d-benefits/

By Michael Matthews

Oct 16, 2019

Super Greens: Are greens supplements healthy?

It's no secret that most people don't eat enough vegetables. Greens supplements are dietary supplements designed to help you reach your recommended daily vegetable intake.

The advertising for these products claims that greens supplements can support your immune system, your energy levels, your body's detoxification and much more. But you may wonder if the science supports these purported benefits.

This article will tell you if greens supplements are really healthy.

What are greens supplements?

Greens supplements are food supplements in powder form that can be mixed with water or other liquids. These supplements are green in color and may taste somewhat like grass. Natural sugar substitutes are often added to these products to improve the taste. There are also products in capsule form, but these contain significantly fewer active ingredients per serving.

Greens supplements generally contain 25 to 40 or more different ingredients, which vary from brand to brand. These ingredients usually include the following (1, 2):

Green leafy vegetables: spinach, kale, tree kale, parsley
Seaweed and algae: Spirulina, chlorella, red algae, kelp
Other vegetables: broccoli, turnips, carrots, tomatoes, kale
Grasses: barley grass, wheat grass, oat grass, alfalfa
Antioxidant-rich fruits: blueberries, raspberries, goji and acai berries
Nutrient extracts: Green tea extract, grape seed extract, ginkgo biloba extract
Probiotics: Lactobacillus (L.) rhamnosus, L. acidophilus, Bifidobacterium lactis
Plant digestive enzymes: amylase, cellulase, lipase, papain, protease
Herbs: basil, astragalus, echinacea, milk thistle
Mushrooms: maitake mushroom extract, shiitake mushroom extract
Natural sugar substitutes: stevia leaf extract, monk fruit extract
Additional dietary fiber: rice bran, inulin, apple fiber

The ingredients contained in these products are generally dried and then ground into powder. Alternatively, some ingredients can also be squeezed out first and then dehydrated. In some cases, certain compounds found in whole foods can also be extracted.

A more recent trend is to germinate or ferment the ingredients, which increases the vitamin content and helps break down or degrade certain components that can interfere with mineral absorption (3, 4, 5).

The formulas are often vegan, non-GMO and organic. However, it is important to check the label for these details. Prices for greens supplements range from 20 to 100 cents or more per scoop (about 10 grams or 2 tablespoons), depending on the specific ingredients.

Summary: Although the composition of greens supplements can vary from brand to brand, they are generally made from dried leafy green vegetables, seaweed, algae, grasses and antioxidant-rich fruits and herbs. Probiotics and digestive enzymes are also often added.

Nutritional values vary based on the ingredients

As the ingredients of greens supplements vary from brand to brand, the nutritional values also vary between different products. An average scoop (10 grams or two tablespoons) contains (6):

Kcal: 40
Fat: 0.5 grams
Carbohydrates: 7 grams
Dietary fiber: 2 grams
Sugar: 1 gram
Protein: 2 grams
Sodium: 2% of the recommended daily intake
Vitamin A (as beta-carotene): 80% of the recommended daily intake
Vitamin C: 80% of the recommended daily intake
Vitamin K: 60% of the recommended daily intake
Calcium: 5% of the recommended daily intake
Iron: 20% of the recommended daily intake
Iodine: 100% of the recommended daily intake
Selenium: 70% of the recommended daily intake
Chromium: 60% of the recommended daily intake
Potassium: 5% of the recommended daily intake

The products are generally low in calories, but mixing them with anything other than water can add extra calories. Greens supplements do not always list vitamin and mineral content on the label. These products are also generally not as complete and balanced in terms of vitamin and mineral content as regular multivitamin and mineral supplements.

In some cases, Greens products are also formulated as meal replacements, which makes the product more nutritionally complete and higher in calories.

Although not quantified on the label, greens supplements are generally rich in polyphenols and other plant compounds that have antioxidant and anti-inflammatory functions (1).

Summary: Greens supplements are generally low in calories but high in vitamins and minerals including selenium, iodine, chromium, vitamins A, C and K, as well as plant compounds with antioxidant and anti-inflammatory functions.

A supplement worth considering for use

The nutrients and plant components contained in greens supplements can support overall well-being when combined with a healthy diet and lifestyle. For example, greens supplements are typically rich in vitamins A and C, which help support immune system function (7, 8).

Additionally, probiotics added to greens supplements can support immune function and digestive health. However, the value of added plant-based digestive enzymes is still unclear (9, 10, 11).

Greens supplements have been studied in a few small studies, but results can vary from brand to brand and between different supplement formulas. In addition, these studies were typically funded by supplement manufacturers, which increases the risk of bias. For this reason, such studies should be viewed with a healthy amount of skepticism.

Greens products could help prevent chronic disease

The actions of the antioxidant and anti-inflammatory plant compounds contained in greens supplements may help reduce the risk of chronic disease.

In a four-week study of 10 healthy adults, two tablespoons (10 grams) of a greens supplement taken daily reduced blood levels of oxidatively damaged proteins by 30% (1). Preventing damage to blood proteins such as enzymes is important as they perform functions that can help protect you from cancer and chronic diseases (12).

In another 90-day study involving 40 subjects with high blood pressure, a daily intake of 2 tablespoons (10 grams) of a greens supplement reduced both systolic and diastolic blood pressure by around 8%. No changes were observed in the control group (13).

However, further research is needed to confirm these potential benefits.

Greens supplements could boost your energy

The manufacturers of some greens supplements claim that their products can increase energy. At the same time, these products are generally quite low in calories and therefore do not necessarily provide a lot of energy.

However, some of these products contain compounds that could help you feel more alert and energized. These include green tea extract, which contains caffeine and plant compounds that promote increased calorie burning (14).

In a three-month study of 63 healthy women, subjects who took one tablespoon (10 grams) of a greens supplement containing green tea extract reported a significant increase in energy, while members of the placebo group reported no change (15).

However, this is only one study that has yet to be replicated. It is also unclear whether a greens supplement without green tea extract would provide the same benefits.

Other benefits

Some manufacturers of greens supplements claim that their products can help with detoxification and make your body more alkaline, the latter meaning a higher pH on a scale of 0 to 14.

However, consuming Greens products will not affect your blood pH, as your body controls it very closely and always keeps it in a range of 7.35 to 7.45 (16).

However, the pH value of urine can fluctuate within a wider range of 4.5 to 8. Eating greens supplements and other vegetables can slightly increase the pH of urine and make it more alkaline (2, 16, 17).

Some scientists speculate that small increases in urine pH may help your body get rid of toxins such as pesticides and environmental toxins. However, this has not been well studied in human trials (16, 18, 19, 20).

However, consuming greens supplements could support detoxification of the body in other ways. For example, when your liver breaks down certain toxic compounds, free radicals are produced. Greens supplements are rich in antioxidants, which can help fight these free radicals (21, 22, 23).

Summary: Greens supplements may improve overall well-being, support immune system function and help reduce the risk of chronic disease. However, further research is needed to confirm other potential benefits such as increased energy and detoxification of the body.

Greens supplements are not a substitute for vegetables

Eating a wide variety of whole vegetables and other foods as part of a balanced diet is the best way to achieve nutrient balance and prevent too high or too low levels of any one nutrient (24).

In their whole-food form, vegetables give you the satisfaction of chewing and are also rich in water. Both of these aspects promote satiety and can prevent overeating. In this respect, greens supplements are less satisfying (25, 26). In addition, greens supplements are low in fiber and typically provide only 1 to 2 grams per serving, although additional fiber is sometimes added (27).

At this point, it should be noted that greens supplements are generally quite high in vitamin K. This vitamin can interact with certain medications including blood thinners. For this reason, it may interfere with drug treatment (28).

Greens supplements may also contain harmful contaminants such as lead and other heavy metals. A laboratory study found contamination in 4 out of 13 greens supplements tested. For this reason, it makes sense to look for products that are proven to be free of contaminants.

Finally, the manufacturers of some greens supplements state that children, pregnant or breastfeeding women and people taking medication should not use these products, as they often contain plant compounds and concentrated extracts that may pose a potential risk to these groups of people. It is therefore best to discuss the use of greens supplements with your doctor in advance, just as with all other supplements.

Summary: Whole foods are still best for satisfying hunger, ensuring a balanced nutrient intake and protecting against potentially harmful contaminants.

How should you use greens supplements?

For best results, it is advisable to follow the manufacturer's recommended intake. It is most common to mix the powder into water, juice, milk or smoothies. For safety reasons, all greens supplements mixed with liquid should be stored in the refrigerator if they are not consumed immediately.

If you don't want to drink your Greens Supplement, you have the following options:

Add it to scrambled eggs or omelettes
Sprinkle it over roasted vegetables
Mix it with homemade salad dressing
Stir it into vegetable dips
Add it to soups

Heating greens supplements can destroy some of the nutrients they contain, including vitamin C and probiotics.

If your vegetable consumption tends to drop when you're traveling, you may consider taking a greens supplement with you to help you maintain adequate nutrient intake.

Summary: The most common way to use greens supplements is to mix them into water, juice or other drinks. You can also add them to food.

Conclusion

Greens supplements are products that consist of vegetables, seaweed, algae, probiotics, digestive enzymes and much more. These products can improve immune system function and reduce the risk of chronic disease, although results may vary based on the ingredients.

Studies on these products are limited, and while greens products are nutritious, they should not be used as a substitute for whole foods. You should continue to eat plenty of fresh vegetables and a wide variety of healthy foods.

References:

https://www.healthline.com/nutrition/super-greens

Oct 07, 2019

Is Cordyceps a magical, medicinal mushroom?

What is Cordyceps?

Cordyceps made it into the international headlines after Chinese runners pulverized two world records in 1993. According to their coach, the Caterpillar Fungi was the secret behind their amazing athletic achievements. Even though it later turned out that the coach had given these athletes illegal performance-enhancing compounds, the mushroom itself is something very real. Cordyceps Sinensis is the scientific name of this particular mushroom.

The mushroom came back into the spotlight 20 years later after the video game "The Last of Us" featured Cordyceps as a zombie-producing mushroom. This video game was inspired by the fact that different species of Cordyceps can act like body snatchers on insects. These parasitic fungi invade the bodies of insects and replace their body tissue.

There are more than 350 species of fungi and insect hosts related to Cordyceps. The best known is the "ant zombie" fungus called Ophiocordyceps unilateralis, which releases behavior-controlling chemicals. When the ant dies, the fungus grows like antlers from the back of the ant's head, ready to release its spores.

The Cordyceps species that takes over the bodies of caterpillars is far less aggressive. Although the fungus has evolved and can infect tarantulas, there is no evidence that it can infect humans.

People have used Cordyceps sinensis for medicinal purposes since the 15th century. This mushroom is also known by the following names:

Yartsa Gunbu, which is Tibetan for "summer grass, winter worm"
Dong Chong Xia Cao, which is Chinese for "worm grass"
Caterpillar Mushroom
Ophiocordycipitaceae
Hirsutella sinensis

Cordyceps sinensis is available as a dietary supplement in the form of pills and solutions. As herbal products are not strictly regulated, there is a risk that some available products may be contaminated or of inferior quality, which is particularly true of Cordyceps sinensis. For this reason, it is important to buy Cordyceps supplements from a trustworthy company that is known for the quality of its products.

How does Cordyceps Sinensis grow?

Cordyceps Sinensis is both a mushroom and a caterpillar. The mushroom grows in the high altitudes of the Himalayas and on the Tibetan plateau from the bodies of caterpillars from the ground. Non-cultivated mushrooms do not have the same medicinal effect.

Cordyceps mushrooms start as spores in winter. The spores land on certain moth caterpillars and penetrate the body of these caterpillars. The caterpillar then burrows deep into the soil before dying. When summer arrives, the fungus grows like a plant in the form of thin, orange-colored threads from the head of the caterpillar.

Working in the cool mountains and harvesting Cordyceps Sinensis is a relaxing job that is also highly profitable. People in Tibet live from harvesting this mushroom as it cannot be grown commercially. Finding this tiny mushroom requires a lot of skill, concentration and practice.

How does Cordyceps sinensis work?

The cultivated form of the mushroom contains more than 20 bioactive ingredients, including sugar molecules with antioxidant properties. These ingredients can potentially stimulate cells and specific chemicals in the body, including the immune system. Cordyceps sinensis is believed to increase the production of adenosine triphosphate (ATP), which is essential for the supply of energy to the muscles. This can improve the way your body uses oxygen.

What are the potential health benefits of cordyceps?

Scientific research suggests that Cordyceps Sinensis has the following properties and abilities:

Stimulating the function of the immune system
Development of an antihyperglycemic (blood sugar lowering) effect (as demonstrated in animals with diabetes)
Reduction of fatigue
Alleviation of liver fibrosis (1)

In a study conducted with rats, it was shown that Cordyceps sinensis acts as an anti-ageing agent that unfolds its effect through the following properties (2):

Antioxidant properties
Anti-inflammatory properties
Anti-tumor effects
Blood sugar lowering effects
Anti-apoptosis properties (stops cell death)
Immunomodulating properties (regulates the immune system)
Kidney-protective properties
Liver-protective properties.

However, further studies are needed to prove all these effects in humans beyond doubt.

Cordyceps could reduce inflammation

Cordyceps sinensis appears to have anti-inflammatory properties. Scientific studies show that cordyceps is effective in reducing inflammation at the cellular level (3). However, these effects have yet to be confirmed in animals and humans.

According to a study by the University of Nottingham, cordyceps could be a good anti-inflammatory alternative for asthmatics (4). Cordycepin is an active ingredient found in Cordyceps sinensis that has been shown to reduce inflammation of the airways.

Cordyceps could protect the heart

Cordyceps sinensis could have positive effects on heart health and could be used to treat cardiac arrhythmia. In a 2014 study, it was observed that Cordyceps sinensis was able to significantly reduce liver and heart injuries in rats (5).

This study shows that Cordyceps sinensis has the potential to treat heart disease. In fact, Cordyceps sinensis is approved in China for the treatment of cardiac arrhythmias. It is believed that the adenosine contained in Cordyceps Sinensis is responsible for this effect. Adenosine is a naturally occurring substance that helps to break down ATP.

Cordyceps could slow the progression of kidney disease

Traditionally, people believe that consuming Cordyceps sinensis strengthens the kidneys. This could be based on the mushroom's ability to increase hydroxyl corticosteroid and ketosteroid levels in the body.

A study conducted by scientists at Zhejiang University showed that Cordyceps Sinensis can inhibit kidney fibrosis in rats. Fibrosis of the kidneys is a condition that occurs in the advanced stages of kidney disease.

Cordyceps could slow down the growth of Timor

Studies conducted with animals suggest that Cordyceps sinensis may slow the growth of certain types of cancerous tumors. One of the theories for this effect is that Cordyceps stimulates the immune system to fight cancer.

Studies suggest that Cordyceps may have an anti-tumor effect at the cellular level (7). This applies to both uncultivated and cultivated Cordyceps. The cytotoxic effects were seen in different types of tumor cells including melanoma, prostate tumors and lung cancer. Interestingly, Cordyceps sinensis did not affect the life cycle of healthy cells.

Cordyceps can increase libido

Due to claims regarding its potential aphrodisiac effect, Cordyceps Sinensis has long been used to increase libido.

Several studies show that Cordyceps Sinensis increases testosterone levels. A 2009 study suggests that Cordyceps can improve erectile function and increase willingness to mate in rats (8). A 2007 study concluded that Cordyceps supplementation resulted in increased sperm volume and increased serum testosterone levels in subfertile boars (9).

Although there is still a lack of reliable human studies showing that cordyceps increases libido or sexual performance in humans, a review from 2016 confirms these effects (10).

Use and costs

Although studies continue to investigate the efficacy of cordyceps in many applications, common uses of cordyceps include the following:

- An increase in athletic performance including increased endurance and energy (11).
- An adjunctive treatment to support chemotherapy to improve treatment success and quality of life.
- An increase in sex drive (12).
- A reduction in asthma symptoms

The price of cordyceps is high and, according to a BBC documentary from 2016, is around 20,000 dollars per kilogram. Products with other Cordyceps species can also be found on the market, which is why it is important to purchase Cordyceps products from a trustworthy source, as Cordyceps species other than Cordyceps Sinensis do not have any of the benefits mentioned.

Side effects

Cordyceps Sinensis is associated with the following side effects:

Indigestion
diarrhea
nausea
Dry mouth

Clinical studies on the interaction of Cordyceps sinensis with various medications are still pending. Potential candidates include:

Caffeine
Cyclophosphamides such as Cytoxan
Immunosuppressants
Anticoagulants

People who suffer from autoimmune diseases such as multiple sclerosis, lupus or rheumatoid arthritis should not use Cordyceps sinensis as it could exacerbate the symptoms of these conditions. People who suffer from bleeding disorders should also avoid Cordyceps.

If you suffer from one of these diseases or liver problems, you should always discuss the use of Cordyceps with your doctor in advance.

Under the microscope

The limited availability of Cordyceps Sinensis makes it difficult to study its benefits. Many studies have not been able to successfully infect caterpillars with this fungus. Some research supports the health benefits of Cordyceps at the cellular level and in animals. The direct effects on exercise performance are still controversial. For example, one study concluded that cordyceps does not increase oxygen uptake (13).

References:

https://www.healthline.com/health/cordyceps-exercise-performance%232

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1. fish oil

2. resveratrol

3 Caffeine

4 Phosphatidylserine

5. acetyl-L-carnitine

6 Ginkgo Biloba

7 Creatine

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Tips of the week Love the process

There are no scales on the competition stage or on the road

Stop chasing a certain weight

A better attitude

Tip: Pull before you push and pull more often

You need more than a 1:1 ratio of pushing exercises to pulling exercises. Here's why, and some smart strategies for maintaining a sensible balance.

Train your back more

Pull before you push

Pull days before push days

Tip: Use contrast training for faster results

Contrast promotes recovery. Here's a way to arrange your workouts so that you can use this to your advantage for gains in mass and strength

Example: Leg training specialization

Monday

Wednesday

Friday

Tip: Perform pull-ups using the 25 repetition method

Perform heavy pull-ups and you will build massive amounts of strength and muscle. Check out this workout plan.

The 25 reps method

Step 1:

Step 2:

Step 3:

Tip: Perform flying movements on the cable from bottom to top

Build your upper chest with this unique exercise

By Clay Hyght, DC

Source: https://www.t-nation.com/training/tip-try-low-to-high-cable-flyes

Flying movements on the cable from bottom to top

5 benefits of vitamin D that make it a "super vitamin"

Recent research shows that the benefits of vitamin D go far beyond what we once believed

What is vitamin D?

Vitamin D supports heart health

Vitamin D helps to maintain insulin sensitivity

Vitamin D keeps the brain healthy

Vitamin D can protect against cancer

Vitamin D helps maintain the health of the immune system

Vitamin D deficiency is widespread

How much vitamin D do you need?

What are good sources of vitamin D?

References:

Super Greens: Are greens supplements healthy?

What are greens supplements?

Nutritional values vary based on the ingredients

A supplement worth considering for use

Greens products could help prevent chronic disease

Greens supplements could boost your energy

Other benefits

Greens supplements are not a substitute for vegetables

How should you use greens supplements?

Conclusion

References:

Is Cordyceps a magical, medicinal mushroom?

What is Cordyceps?

How does Cordyceps Sinensis grow?

How does Cordyceps sinensis work?

What are the potential health benefits of cordyceps?

Cordyceps could reduce inflammation

Cordyceps could protect the heart

Cordyceps could slow down the growth of Timor

Cordyceps can increase libido

Use and costs

Side effects

Under the microscope

References:

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