10 Reasons to Take Nutritional Supplements

Many people still question the importance of taking supplements at all. Here are ten reasons to consider supplementing your diet with high-quality nutrients:

1. Current commercial agriculture techniques leave soil deficient in important minerals, causing the food grown in this soil to share the same mineral deficiencies.

2. Many foods are shipped long distances and are stored for long periods of time, both of which cause the depletion of vitamins in these foods, including the important B-complex and C vitamins.

3. Food processing, cooking, and preserving leads to nutrient depletion in our food supply that makes it difficult to obtain adequate nutrition from foods alone.

4. Many fruits and vegetables are genetically bred to improve visual appeal and crop yields, not nutritional value, which frequently results in lesser nutritional values than our ancestors’ food supply.

5. Erratic eating habits, insufficient chewing of food, eating on the run, and stress contribute to poor digestion, making it difficult for our bodies to extract all the nutrients it needs from food.

6. Pharmaceutical drug use has escalated over time. Most medications deplete essential nutrients, making people more vulnerable to deficiencies.

7. Specific times in life and health conditions may result in higher needs of certain nutrients. For example, folic acid needs tend to be higher during pregnancy, while menopausal women may be vulnerable to calcium deficiencies.

8. Increasing levels of environmental pollution in our air, water and food may cause our bodies to use more nutrients than normal to detoxify and eliminate harmful substances. This is especially true of the antioxidant vitamins, some of which include: the “ACE Vitamins:” Vitamins A, C, and E.

9. We all have genetic weaknesses, including higher needs of some nutrients, higher rates of depletion for certain nutrients, and an increased likelihood of genetic expression of some illnesses if vitamin or mineral deficiencies are present.

10. Many nutrients have been proven to prevent or aid in the treatment of health conditions like high cholesterol, arthritis, birth defects, and cancer. Check out my articles on the vitamins and minerals that help prevent cancer.

Of course, you should always consult a qualified health professional first to avoid any drug-nutrient interactions. And avoid supplements with sweeteners, colors, artificial flavors, preservatives, or fillers. Children should always take supplement formulas designed for their needs.

Prevent Disease With Vitamin Supplements

Our body needs vitamins to fight viruses that cause different types of infections and diseases. Split in 2 main categories, these vitamins are water soluble and fat soluble; the main difference between these two categories is that water soluble vitamins can’t be maintained in the body, so they have to be taken daily from other sources. How? By eating foods that are rich in vitamins. Another option is vitamin supplementation however you are not advised to take pills on your own. To prevent diseases and maintain a strong immune system, make an appointment with a physician to know for sure if you’re suffering from any deficiencies.

Vitamin A

To start with, we will talk about vitamin A, which is also known as retinol. This important nutrient can help preserve the health of your hair and skin. Besides, it also protects your immune system. Sea foods such as herring, tuna and mackerel are great sources of vitamin A. Plus, this nutrient can also be found in certain dairy products including cheese, butter, as well as milk. Fresh leafy vegetables are also abundant in vitamin A.



Vitamin B complex

Vitamin B complex includes many sorts of substances that are essential for our health. Each substance has a separate role in our body. For instance, vitamin B12 and B6 can help our systemdissolve carbohydrates and fats. What’s more, they support the production of energy required by the body. Each type of vitamin B plays an important role when it comes to our health and deficiency can lead to serious problems such as anemia. Poultry products and several types of meat are good sources of vitamin B complex. Besides, you should also consume fruits such as avocados and bananas to ensure your daily intake. Other products that are abundant in vitamin B include milk, fishes, nuts, yoghurt, cheese, eggs and several types of cereals.

It’s impossible to consume foods that are rich in vitamins, but sometimes supplementation may be required. Luckily, you can find numerous sorts of vitamin supplements at your local market. Nowadays, a plethora of firms and medical stores have their own websites where they sell a wide array of supplements. The good news is that these vitamins aren’t expensive and you have the possibility to choose from a myriad of options. However, prior to consuming these vitamin supplements, you must know exactly what types of vitamins your body needs. You are advised to have proper knowledge of the dosage and quantity that you should consume to prevent overdosing. The best thing you can do is to discuss with your physician about vitamin supplements you must take to stay healthy.



Coenzyme Q10

This is an antioxidant that is found is every single cell of our body, especially in cells that exist in our heart and liver. According to some studies, the amount of coenzyme Q10 that is present in our heart diminishes as we age. Therefore, coenzyme Q10 supplements can help us prevent diseases by increasing the quantity of antioxidants.

Resveratrol

Red grape skins are rich in resveratrol, so that’s why some persons say that red wine can enhance the circulatory system. Animal studies showed that this antioxidant can work against the negative effects that a high fat diet can have on the cardiovascular health of an individual.

Arginine, Taurine and Lysine

Certain supplements can help us stay away from heart diseases by boosting the heart muscle’s strength, diminishing high blood pressure and loosening up the arteries’ walls. Arginine, taurine, and lysine are three efficient amino acids that can offer these benefits. They expand the blood vessels, thus enhancing blood flow. And apart from preventing cardiovascular conditions, these amino acids can also diminish stroke risks.



Vitamin D

Vitamin D is a strong antioxidant that participates in a plethora of biological processes. Most multivitamin supplements that can help a person steer clear of heart disease include vitamin D. Surveys have proven that people in general don’t consume enough vitamin D. This antioxidant relaxes arteries and enhances circulation. According to researchers, those who experience low levels of this vitamin are more likely to suffer from cardiovascular diseases than those who with normal levels. In fact, one study revealed that the rate of peripheral artery disease was no less than 80% higher in individuals who dealt with the lowest level of this powerful antioxidant.

Calcium

Calcium can increase our good cholesterol levels (referred to as HDL) and reduce bad cholesterol levels (referred to as LDL). Specialists think that calcium is able to enhance the capacity of the liver to control cholesterol levels, and this makes it a vital nutrient for your health.

Fish oil

Everyone knows that fish oil has amazing heart-healing capacities. Fish oil enhances our cholesterol counts and reduces our triglyceride levels. This way, it prevents our blood from clotting.

Magnesium

A study performed by several researchers from the University of North Carolina showed that the incidence of heart disease can be lowered by 76% as long as our body enjoys high levels of magnesium. This vitamin can obstruct plaque buildup and repair artery walls. Besides, magnesium can also normalize irregular heartbeats, which are also referred to as arrhythmias.

Apart from preventing heart conditions, vitamin supplements can also serve as a defense against Alzheimer’s disease. According to a study conducted by the U.S. Department of Agriculture, more than half of the population deals with deficiency of one vital nutrient. The problem is that if they experience deficiency of zinc or vitamin B12, they might be highly exposed to Alzheimer’s.

If you decide to take supplements on your own, you should know that it’s very important to pay attention to some fundamental aspects when reading the label of the multivitamin. You have to check whether the brand you intend to opt for is offering you the minimum amount of nutrients that can improve your immune system and protect you against Alzheimer’s. The good thing is that labeling regulations demand the producer to present the recommended daily value’s percent on the supplement’s label, so you can easily determine if the product is suitable for your needs or not.

Potential Benefits of Multivitamins

Multivitamins are dietary supplements that come in tablet, capsule or pill form and provide you with an array of essential vitamins and minerals. You can find them in most grocery stores, as well as health food stores. Taking a multivitamin every day may provide several health benefits. Before taking vitamins, consult your doctor; pre-existing medical conditions or medications you are taking can affect how your body responds to multivitamins.

Illness Recovery

When you're sick, your body isn't functioning at its peak performance and may not be able to use or get all the vitamins and minerals it needs to quickly recover, according to the National Institutes of Health's MedlinePlus. The institutes say a multivitamin taken during this time can help immediately provide your ill body with the nutrients it needs to recuperate.

Dietary Restrictions

Strict dieters--for example, those consuming 1,600 calories a day or fewer--or those following a vegan or vegetarian diet may not be able to get all the minerals and vitamins they need through food intake alone. A multivitamin can help ensure proper nutrition, according to the Mayo Clinic. For example, some vegans may have low levels of certain B-vitamins that are chiefly found in animal products but can get the vitamins through a daily multivitamin.

Prenatal Health and Lower Birth Anomalies

A pregnant woman has much higher vitamin needs than a non-pregnant woman because she's supporting the life and nutritional needs of her baby. Thus, a doctor may suggest a pregnant woman take prenatal multivitamins that provide a wide array of vitamins designed to provide the nutrients needed by the woman and the baby. Regular use of a prenatal multivitamin can help decrease the risk of numerous congenital anomalies in the baby, according to an August 2006 meta-analysis published in the "Journal of Obstetrics and Gynaecology Canada," a peer-reviewed medical journal that focuses on women's health, obstetrics and gynecology. The meta-analysis analyzed the results of 41 studies.

Improved Cognitive Functioning

As people age, their cognitive functioning may decrease. A May 2007 medical research study published in "Nutrition Journal" analyzed 910 women and men ages 65 or older. The study found that the use of a multivitamin helped reduce the risk of micronutrient deficiencies and also helped to improve cognitive functioning in some of the group's subsets, including those ages 75 and older.

Improved Energy

Multivitamins contain several vitamins, such as B-complex vitamins and vitamin C, that may help improve your body's energy. Arizona State University's wellness office suggests students take a daily multivitamin for improved energy and a better physical response to the various stress factors encountered in college life.

Why You Need More Vitamin D

A few years ago, vitamin D was nothing more than calcium's wingman, a secondary nutrient that helped the bone-building mineral make its move from the belly to the bloodstream and eventually plant itself in the skeleton. Well, no offense to C, but new research suggests that vitamin D may be one of the best vitamins of all for your body. The lab guys have uncovered up to 2,000 different genes—roughly one-sixth of the human genome—that are regulated by the nutrient. That means almost everything your body does relies on it.

"It affects cell death and proliferation, insulin production, and even the immune system," says Michael F. Holick, Ph.D., M.D., director of the vitamin D, skin, and bone research laboratory at the Boston University Medical Center.

Translation: Low vitamin D will result in your body working far below its potential. And you're probably not getting anywhere near the right amount. Here's why you'll be hearing a lot more about it and how you can score what you need to avoid a vitaimin D deficiency and make your body function at its absolute max.

Nutrition's New MVP
What's most remarkable about vitamin D is the sheer number of health issues it's been linked to. In the past few years, studies have shown that a lack of the vitamin may be the primary culprit in depression, heart disease, pregnancy problems, birth defects, skin and other cancers, and multiple sclerosis.

Even if you don't suffer from any of these conditions, getting more D may still be what the doctor ordered. "Many of my patients report a dramatic improvement in their feeling of overall well-being after they increase their vitamin D levels," Holick says. And a number of experts, including those from the Harvard School of Public Health, have urged the government to raise its recommended daily amount of vitamin D for adults from 200 IU to at least 1,000 IU, possibly more.

Why We're D-ficient
According to a report in the Archives of Internal Medicine, experts believe that up to 77 percent of Americans are vitamin D deficient (defined as having blood levels of less than 30 nanograms per milliliter).

So why do we come up so short, especially since vitamin D is one of the few vitamins our bodies can actually make? Sunlight converts a cholesterol-like substance naturally found in the skin into D. Problem is, thanks to UV rays and skin cancer, soaking up sun to make more D would do you more harm than good. For your skin to make enough, you'd need direct midday summer sunlight on a huge portion of your body for 15 minutes a day—risking serious sun damage.

Besides, it wouldn't help much, Holick says. If you live north of Atlanta, it's impossible to get enough D from sunlight between October and March, no matter how exposed you are. And it's tougher for people of color to make D—the melanin in dark skin decreases vitamin D production by up to 90 percent.

To make matters worse, D is missing from the food we eat, says Beth Kitchin, M.S., R.D., assistant professor of nutrition sciences and patient educator in the Osteoporosis Treatment and Prevention Clinic at the University of Alabama at Birmingham. Only certain kinds of fish and fortified dairy have enough D to brag about, and it would be hard to consume enough of both in one day to get 1,000-plus IU.

Easy to Swallow
There's a simple way to get your D up without baking in the sun. It's not often that nutrition experts say it's better to get a vitamin from a pill than from food, but D is an exception. "In this case, supplements are the easiest, cheapest, and safest way to make sure you're covered," says Laura Armas, M.D., assistant professor of endocrinology and a researcher in the Osteoporosis Research Center at Creighton University in Omaha, Nebraska.

Can you OD on it? It's possible, but extremely unlikely. Vitamin D is fat-soluble, which means you won't pee out the excess as you would a water-soluble vitamin like C. This used to worry experts, who thought that D could easily build up to toxic levels. But further study has found that our bodies can handle a lot more than previously understood. "You'd have to ingest 10,000 IU every day for six months before you'd even begin to approach problem levels," Holick says. It's much more likely you're not getting enough, he says. A few ways to get your D intake up to par:

• Take a daily multivitamin or a vitamin D supplement that provides at least 1,000 IU. In addition, Holick says, drink two glasses of skim milk per day.

• When buying supplements or fortified foods, make sure the label reads "D3." This is the same type the skin makes, but some companies still use D2, a plant-based form of the vitamin that the body doesn't metabolize as easily.

• Get your blood levels measured, especially if you have a family history of heart disease, cancer, or depression. If you are extremely low, your doctor might recommend higher doses of D.

Supplements Can Increase Magnesium Levels

Magnesium is the eighth most abundant element on the earth's crust, and is found in every organ in the human body. The physician Joseph Black first recognized magnesium as an element in 1755, but even before Black's time, physicians were recommending the magnesium carbonate "magnesia alba" for people with an upset stomach.

Today, researchers know magnesium plays a part in more than 300 reactions in the body. Magnesium is necessary to synthesize proteins, DNA and RNA. It plays a role in our metabolism, and cells use magnesium to transport calcium and potassium ions across the cell walls. Healthy magnesium levels are key to nerve function, muscle contraction, heartbeat, and healthy bones. Yet all of the magnesium in the average person weighs only 0.8 ounces (25 grams).

Magnesium is still used as an antacid and a laxative today. As a supplement, magnesium is touted to prevent hearing loss, kidney stones and migraine headaches. Magnesium supplements are also claimed to improve athletic performance, and treat sleep troubles including restless leg syndrome and insomnia. Low magnesium levels have been linked to osteoporosis, anxiety, irritability, depression and attention deficit hyperactivity disorder (ADHD).

Doctors sometimes recommend magnesium supplements to treat people with high blood pressure, preeclampsia, eclampsia, heart attacks, premenstrual syndrome (PMS) irregular heartbeat, or an unhealthy ratio of HDL (high-density lipoprotein) cholesterol to LDL (low-density lipoprotein) cholesterol.

Some people with certain chronic conditions — including diabetes, multiple sclerosis, fibromyalgia, and chronic fatigue syndrome — use magnesium supplements to control symptoms. Magnesium is occasionally recommended to ease altitude sickness, hay fever, Lyme disease, asthma and chronic obstructive pulmonary disease (COPD). Magnesium applied directly to the skin is said to treat skin infections and speed up wound healing. Magnesium has also been touted to ease muscle cramps, sensitivity to loud noises and kidney stones.

Many Americans do not get enough magnesium, according to the National Institutes of Health. But some groups of people, who have certain diseases or conditions are even more likely to have low magnesium levels. Heavy drinking and alcoholism can result in chronically low magnesium levels, and gastrointestinal conditions such as Crohn's disease and celiac disease can also deplete magnesium levels.

Older adults tend to have lower magnesium levels than young adults. This happens, in part, because the gut becomes less efficient at absorbing magnesium and the kidneys become less efficient at retaining magnesium with age. Type 2 diabetes can cause the kidneys to excrete too much magnesium, and in turn lead to a magnesium deficit. And some medications, such as diuretics, the heart drug digoxin and penicillamine (used for rheumatoid arthritis) can all interfere with magnesium in the body.

Do magnesium supplements work?

Supplements can increase magnesium levels, especially those in the forms of magnesium aspartate, citrate, lactate and chloride. A 2011 study in the American Journal of Clinical Nutrition showed people who take magnesium supplements typically get more than the recommended daily amount.

The recommended daily intake of magnesium ranges from 320 milligrams to 420 milligrams, depending on age or gender.

In fact, a healthy diet can easily provide enough magnesium. Whole grains, nuts, fish, meat, dark green vegetables, legumes and many fruits contain significant amounts of magnesium.

Inadequate magnesium levels are not likely to cause symptoms, but a full-blown magnesium deficiency can cause nausea, fatigue and weakness. Severe magnesium deficiency may cause numbness, tingling, muscle contractions, seizures, abnormal heart rhythm and personality changes. People with very low magnesium levels, or hypomagnesemia, may suffer from involuntary eye movements.

Magnesium deficiency can sometimes cause coronary spasm, a phenomenon in which the arteries that supply blood to the heart spasm and block blood flow. Dangerously low levels of magnesium can also result in low calcium (hypocalcemia), and low potassium (hypokalemia) — which can be fatal in extreme cases. Severely low magnesium can also result in a heart attack, respiratory arrest and death.

While magnesium supplements can certainly treat a magnesium deficiency, studies also show getting more magnesium than the bare minimum may help certain conditions. Several long-term studies have found a correlation between high magnesium levels and a lower risk of heart disease, sudden cardiac death and ischemic heart disease, according to the National Institutes of Health's Office of Dietary Supplements. Magnesium may also help prevent stroke. An analysis of seven studies including more than 200,000 people found that an extra 100 milligrams of magnesium a day reduced a person's risk of stroke by 8 percent, according to a February 2012 review in the American Journal of Clinical Nutrition.

Studies show magnesium supplements may lower blood pressure, but only by a little bit. One analysis of more than 22 studies on magnesium and blood pressure found that magnesium supplements reduced blood pressure by 2 to 4 mmHg, according to an April 2012 paper published in the European Journal of Clinical Nutrition. However, high blood pressure can fall within a range of 20 mmHg: from 140/90 mmHg to 160/100 mmHg. In the study, people's drop in blood pressure was greater when they increased their magnesium by eating more fruits and vegetables, or taking more than 370 milligrams of magnesium a day. Recommended daily intake of magnesium range from 320 milligrams to 420 milligrams, depending on age or gender. But because a diet with more fruits and vegetable will also increase levels of other nutrients, it is difficult to measure the independent effect magnesium has on blood pressure.

There is also a relationship between low magnesium levels and type 2 diabetes, studies have found, but exactly how the two are linked is still unclear. Low magnesium levels may worsen insulin resistance, which leads to uncontrolled blood sugar. But insulin resistance may also lead to low magnesium. Both situations may also be true where diabetes leads to low magnesium, and in turn low magnesium worsens diabetes, according to the NIH. A small number of studies show getting more magnesium may increase bone mineral density in elderly women, but more research is needed to clarify magnesium's potential in preventing or treating osteoporosis.

Guidelines from the American Headache Society and the American Academy of Neurology say magnesium is "probably effective" for migraine prevention. (However the guidelines recommend the nutritional supplement butterbur over magnesium to prevent migraines.)

The National Library of Medicine and the NIH determined that magnesium may help people with chronic fatigue syndrome and pain from fibromyalgia. Scientific evidence also indicates that magnesium may help PMS, high cholesterol, kidney stones, hearing loss, asthma attacks and chronic obstructive pulmonary disease (COPD). There are not enough studies to determine whether magnesium supplements could help anxiety, ADHD, hay fever, Lyme disease or multiple sclerosis, according to the NIH. Studies are less promising on magnesium's ability to boost athletic performance.

Are magnesium supplements safe?

Magnesium is one of the seven major minerals that the body needs in relatively large amounts (Calcium, potassium, sodium, chloride, potassium and phosphorus are the others). But too much of one major mineral can lead to a deficiency in another, and excessive magnesium can in turn cause a deficiency in calcium. Few people overdose on minerals from food. However, it is possible to get too much magnesium from supplements or laxatives.

People with kidney problems are more likely to experience an overdose of magnesium. Symptoms of toxic magnesium levels can range from upset stomach and diarrhea, to more serious symptoms of vomiting, confusion, slowed heart rate and dangerously low blood pressure. Severe magnesium overdoses can lead to problems breathing, coma, irregular heartbeat and even death.

Magnesium supplements can interact with several drugs. Taking magnesium too close to a dose of some antibiotics, including ciprofloxacin and moxifloxacin, may interfere with how the body absorbs the medicine. Similarly, magnesium can interfere with some osteoporosis drugs if the doses are taken too close together. Magnesium can also interfere with some thyroid medications. Magnesium supplement can also used to reduce joint pain.

Why Use Supplements?

There’s no doubt that a healthy diet is essential for optimal heart health. But there are also a number of factors that make nutritional supplementation an important part of maintaining a healthy body and cardiovascular system.

Diet.

No matter how well you eat, it’s almost impossible to consistently provide your body with the right amount of nutrients day in and day out. You see, actual walking speed isn’t as important as we’ve been led to believe. In a two-week Dutch study reported in the journal Nature,researchers found that moderate activity was actually superior to vigorous exercise for expending energy. However, if you want to use a heart-rate monitor to pace yourself, that’s great—but go no higher than 70 percent of your maximal heart rate. To get a rough idea of your maximal heart rate, subtract your age from 220. Multiply the answer by 0.70; the result is your target heart rate.

Drugs.
Many prescription medications deplete the body of essential nutrients, which can lead to notable deficiencies that can affect heart health.

Age.
As we get older our bodies tend to produce less of certain nutrients, making supplementation crucial.

Exercise level.
Even moderate exercise can generate free radicals—which are known factors in heart disease and other illnesses. But antioxidant supplementation can offset the damaging effects of free radicals.

Must-Have Supplement #1: High-Potency Multinutrient

To provide your body with broad, overall nutritional support, I recommend starting your supplement regimen with a high-potency multinutrient. A quality multi will even out the natural fluctuations in your diet and help offset age- and medication-related deficiencies. Look for a multi that includes all essential vitamins and minerals (especially B vitamins), as well as flavonoids and carotenoids. Get my specific recommendations on what a high-quality multinutrient should contain.

Must-Have Supplement #2: Omega-3 Fatty Acids

In addition to taking a high-quality multinutrient, I believe everyone interested in optimal heart health should supplement with at least 1 to 2 grams of omega-3 essential fatty acids daily. Essential fatty acids (EFAs) help lower your risk of heart disease by promoting normal triglyceride levels; keeping blood pressure in the normal range; promoting normal cholesterol levels; and supporting circulation, blood flow, and blood viscosity (blood thickness). One popular way to get your heart-healthy EFAs is by taking fish oil or other marine animal (krill or squid) supplements, which can be found at health food stores and grocery stores. However, be selective when shopping. Because our ocean waters are getting more polluted, fish can be contaminated with heavy metals and toxic chemicals; and the large factory ships that catch the fish don’t always do a very good job of processing it right away, which means oils can oxidize even before they’re put into capsules. So, look for a fish oil product that can guarantee freshness, preferably one that includes antioxidants such as rosemary extract and vitamin E to ensure stability and freshness. Also, choose a supplement that delivers at least 150 mg of the EFA eicosapentaenoic acid (EPA) and 350 mg of the EFA docosahexaenoic acid (DHA).
Other Supplement Recommendations

Along with my core supplement recommendations of a daily multinutrient and omega-3 fatty acids, I suggest adding certain supplements based on your specific health needs. And everyone with concerns about heart health should take the “Awesome Foursome.” That’s my name for the four supplements I believe are most crucial for energy production inside cells. This is particularly important in the heart, because the heart requires more energy than any other organ in the body. The more energy it can produce, the more efficient it will be.

4 Must Have Supplement For Physique Building

We realize that your dollars are precious and, as a discriminating supplement user, you want to make sure that you’re investing in products that will help you continue gaining strength and size while keeping your bodyfat low. Contrary to what the industry has led you to believe, you don’t need a drawer full of jugs and bottles to reach your goals. And if you only have the dough for a few, these four are a great place to start.

1. GREEN FOOD SUPPLEMENTS

Taking a green food supplement will help you reduce the nutritional deficiencies that occur with any amount of hard training. Most physique athletes and don't eat enough veggies. So how can we make up for this? Consume a whole food-based supplement that provides an array of vitamins, minerals, phytonutrients, plant enzymes and other plant nutrients that the body thrives on. They are your insurance policy for making sure you consume suitable amounts of nutrient on days when you don't eat the recommended 5-10 servings of veggies. Any one of the following will do.

• Green food powders or pills
• Spirulina
• Chlorella
• Wheatgrass

>> Start by taking as directed on the label of the product you select and adjust with more or less, as desired.

2. FISH OIL

Fish oil is a very critical supplement that everyone should be taking at some level. It is one of the most studied supplements in the world and you will have a hard time finding research, doctors, or nutritionists who are against taking some type of marine oil.

Marine oils are rich in omega-3 fatty acids containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), acids that play a critical role in brain function and are known to reduce the risk of cardiovascular disease. They contain anti-inflammatory properties and are hormone-like compounds that affect almost every system in the body.

Why can’t we just eat some fish and be good you ask? Well, most of our fish is either poorly farmed, or contains a lot of heavy metals and do not have the amount of EPA and DHA necessary to reap the full benefits of this super food (there are still some great fish out there, so keep eating fish). Calamari oil has high DHA content and krill oil has a high absorption rate. All of these marine oils help to increase brain function, reduce inflammation and, yes, improve body composition.

>> Take 2 grams with meals three times per day.

3. WHEY PROTEIN

Whey protein offers an array of benefits beyond post-workout nutrition. Whey protein is one of the most efficient ways to get adequate amounts of protein in someone's diet. Finding a high-quality piece of animal protein when on the go can be very challenging. Whey protein is an excellent source of protein that is high in quality, is safe for many lactose intolerant people and provides a ton of essential amino acids at a (generally) low cost.

Below is a quick list of all the benefits whey protein offers.

• Helps build lean muscle tissue
• Improves strength 
• Improves fat loss 
• Has anti-cancer properties, such as glutathione
• Can help reduce cholesterol 
• Can help reduce blood pressure 

>> Take 20 grams 30-60 minutes pre-workout and, optionally, between meals. Bump that up to 40-50 grams immediately post-workout.

4. BRANCHED-CHAIN AMINO ACIDS (BCAA)

Branched-chain amino acids (BCAAs) are comprised of three key amino acids: L-leucine, L-isoleucine, and L-valine. BCAAs are among the nine essential amino acids (EAAs) for humans, accounting for 35% of the essential amino acids in muscle proteins and 40% of the required preformed amino acids in mammals.

BCAAs aid in negating muscle tissue breakdown (thereby improving growth), improving protein synthesis and endurance. They are faster digesting than most other protein sources such as chicken, fish, eggs, and whey, making them optimal for post-workout nutrition to get amino acid blood levels up faster to improve recovery, muscle growth and fat loss. They are also a great pre- and intra-workout drink to get a head start on recovery and a fantastic pre-workout option for early-morning cardio.

>> Take 5-10 grams pre- and post-workout and optionally 1-3 other times per day, including immediately upon waking or between meals.

The Vitamins You Should or Shouldn't Be Taking

In the early 1900s, Americans consumed all of their nutrients by eating food. In 2007, vitamin supplement sales topped $23.7 billion in the United States, according to the American Dietetic Association. But consuming more vitamins does not necessarily add up to improved health. How do you know what vitamins you need to take, if any, and what amount is appropriate?

Find Out What You're Missing

After moving from Florida to New York and starting a night job, Heidi Smith felt like she was always running on empty. "For years I thought I was just a grumpy, low-energy person," Smith explained. "I wish I'd known sooner that I just lacked vitamin D."

Working at night limited her exposure to the UV rays that help the body synthesize vitamin D. "Plus," she admitted, "I was eating pretty badly." When therapy and antidepressants failed to do the trick, she visited her physician, who tested her vitamin D levels and discovered a severe deficiency -- one that dietary changes alone would not rectify. Since being treated for a vitamin D deficiency, Smith has seen huge improvements in her energy level, "as though a cloud has been lifted," she said.

Most health-care practitioners agree that whole, natural foods remain the optimum source of nutrients. If your diet is lousy or your body's ability to absorb vitamins is compromised, however, you may require supplements. Registered dietitian Lauren Schmitt recommends that populations at risk for not meeting their nutrient needs, such as elderly adults, pregnant women and children, consider a basic multi-vitamin supplement. Women who experience heavy menstrual bleeding, strict vegans and vegetarians, and anyone who consumes fewer than 1,600 calories daily or can't stick to a balanced diet may also require supplements.

Various medical conditions, such as chronic digestive diseases and food intolerances, also create a need for vitamin supplements. Though numerous natural health-care practitioners use blood tests that supposedly check your nutrient levels, the tests lack scientific validity. If your doctor suspects a vitamin deficiency, he will likely run standard health tests, such as checking your blood cell counts, glucose levels, electrolytes and organ function. He will also ask you questions about your diet and lifestyle. In other words, vitamin deficiencies are diagnosed based on the symptoms they present and confirmed by your doctor's assessment of your overall health and dietary habits.

Common Deficiencies

Though people's specific dietary needs vary, certain nutrients are commonly lacking in the typical American diet.

Even if you consume a relatively healthy diet, you may be missing particular nutrients. The vitamin supplement most people should consider taking is vitamin D, according to Luigi Gratton, clinical nutrition specialist at the UCLA Risk Factor Obesity Program—the nutrient that had such a powerful impact on Smith's life. “Most folks in North America are deficient,” Gratton explains. The U.S. Institute of Medicine of the National Academy of Sciences recommends 5 micrograms of Vitamin D daily for those under 50.

Vitamin D is essential for proper calcium absorption and healthy bones. It also enhances your immune system and, for severely deficient people like Smith, your moods. If you rarely spend time outside and do not consume vitamin D-fortified dairy products, fish and other seafood regularly, discuss your need for vitamin D supplementation with your doctor.

Deficiencies of other vitamins are uncommon in people who live in the United States. If you consume a strict vegetarian or vegan diet, or suffer from the autoimmune disorder known as pernicious anemia, you may lack vitamin B12. The nutrient is found mainly in animal-derived foods and plays a major role in brain function, blood cell production and fatigue prevention. If you have a disorder that causes nutrient malabsorption, such as celiac disease or Crohn's disease, you may have difficulty absorbing all nutrients, particularly if you fail to manage your disorder appropriately.

The American Dietetic Association recommends consuming more of the B vitamin folate -- or the synthetic form, folic acid -- if you are pregnant, nursing or may become pregnant. Prenatal vitamins generally contain sufficient amounts of folate, as do whole grains.

Mega Bad

Consuming plentiful amounts of nutrients from food sources rarely causes problems. Excessive intake of most any vitamin supplement, however, can lead to a broad range of side effects, some of which are serious.

Vitamin supplements have been linked to nausea, diarrhea, stomach cramping, reduced cognitive abilities, interactions with medications and even death. For example, taking excessive doses of vitamin A in supplement form causes hypervitaminosis A -- a condition characterized by liver abnormalities, reduced bone density and birth defects. Excessive intake of vitamin B12, though not associated with toxic effects, can interact with medications, such as certain antibiotics and diabetes medications. Schmitt also describes taking unnecessary supplements as “not good use of your hard-earned money.”

To prevent unwanted side effects, avoid vitamin supplements that contain mega amounts -- more than 100 percent of the recommended daily allowance -- of particular nutrients and those that promise miraculous benefits. By law, the standard RDA is always listed on product packaging. Find that fine print and read it before taking any new supplement.

The Health Benefits of Dietary Supplements

While a healthy balanced diet often provides a source of vitamins and minerals, taking dietary supplements on top of your healthy diet may prove beneficial in ensuring your body may be the nutrients it needs each day. Dietary supplements, which are not regulated by the Food and Drug Administration, are marketed as a solution or preventative measure for a number of disorders, or to supplement nutrients lacking in your diet. To safely reap the benefits of taking dietary supplements, always consult with a physician before taking any supplement to help avoid negative side effects.

Proper Metabolism

After a meal, your body breaks down the carbohydrates, proteins and fats from your meal, and also absorbs the other nutrients in the meal. Absorbing these nutrients partially relies on a number of vitamins -- the B-class vitamins -- that you must consume each day. Supplementing your diet with B vitamins can help prevent the numerous effects of vitamin deficiencies, including skin disorders, joint pain, nerve damage and anemia, according to Colorado State University.

Promotes Tissue Maintenance and Repair

Consuming dietary supplements may also aid in tissue maintenance and repair, processes that occur throughout your life. Your day to day activities put a strain on your tissues, and specialized cells within your body continually produce proteins that make up healthy new tissue to replace old, damaged tissue. Defects in tissue repair and maintenance lead to diseases, such as osteoporosis, that develop from bone wasting that commonly occurs as you age. You can help promote proper tissue growth and bone strength by taking calcium and vitamin

Prevents Disease

The consumption of some dietary supplements may also help prevent cancer. A number of essential vitamins, including vitamins A, C and E, act as antioxidants in the body. They work to neutralize chemicals called free radicals that cause oxidative damage within your cells. The National Cancer Institute explains that oxidative damage to your cells promotes cancer development. While studies on the effect of antioxidant supplements in preventing cancer in humans have proved inconsistent so far, consuming moderate amounts of antioxidant vitamin supplements may prove beneficial to your health.

Common Weight Lifting Mistakes Made By Beginners

The world of weightlifting is huge. Believe me, I know that there is a lot of information to take in and it is extremely difficult to learn enough even to know what you are doing. As a beginner, jumping into this gigantic pool of knowledge and information can be very discouraging and even dangerous. This article is designed to help you avoid some of the basic mistakes that a lot of beginners run into. I will highlight some of the more common mistakes that beginners make, ranging from what you do in the gym, to diet and supplementation.

Remember that the forum is always there and we have tons of very experienced members that are willing to help you reach your goals. All it takes is a little effort and research and the rest of the help will come.

1. Overtraining

A common mistake is that having sessions lasting hours long or performing tons of the same exercises several days a week will get you better gains. "Less is more" when it comes to weight training. Remember that your central nervous system and joints come into the picture, and suffer a lot more from the abuse of weight training then your muscles.

Your muscles grow when you are resting, not when you are at the gym. This is because when you lift weights, you create tears in the muscle tissue. When you rest, the muscle repairs itself and becomes larger than before. How long it takes to repair will depend largely on your diet and how much sleep you get per night.

To help avoid overtraining, use some of the routines already on this site, and remember not to take an intermediate or advanced workout routine until you have more experience. About 3 months before an intermediate routine and several years before an advanced routine. Remember that it is also recommended that about every 12 weeks, you take a week off of weight training to heal any of those little nagging injuries and to give your central nervous system a break.

2. Cheating
Cheating occurs when you are using a weight that is too heavy for you to lift, but you continue to lift the weight and sacrifice form to do it. You will see it all the time in gyms, people who lean back and throw their elbows foreword when doing bicep curls, people that bounce the bar off their chest when benching etc. This not only limits the gains you can make, but it also can lead to injury.

To help avoid cheating, learn how to properly perform an exercise, and train with that form using little to no weight to start. After you feel you have the form down, slowly bump up the weight until you can perform the exercise with the reps you need exactly the same way as you were performing with the little to no weight. Remember that although you should train to failure, you shouldn't sacrifice form to do it.

If you want to maximize your training, you should know that on the fast concentric (positive) movement trains the nervous system; the slow eccentric (negative) movement trains the muscle. So you should perform the upward part of the movement fast, and the downward part of the movement slow. For example, when doing pull-ups, pull yourself up quickly, and slowly lower yourself down. This puts as much stress as possible on the muscle and teaches your nervous system how to lift a load.

Remember that cheating not only hinders your gains, but it makes you look foolish as well. Nobody likes to see some guy screaming as he hammer throws 70 pound dumbbells for his bicep routine.

3. Lifting Heavy Early

If you are under the age of 18, stick to the 8-12 rep range. Lifting weights higher then this can cause damage to growth. This is because as a teenager the growth plates on the end of the bones haven't yet closed, and performing heavy maximum lifts can cause closure prematurely of these growth plates (epiphysis), and can also cause injuries to the bones themselves.

Combine this with the fact that most people starting out will not do well handling the immense load that is associated with low rep ranges, they will usually put themselves at risk of immediate danger, not only growth plate damage. Play it safe, and work with proper form and the results will come.

4. Using the low rep ranges to get big, training high reps to burn fat

This couldn't be further from the truth. First off, diet plays the most important role in determining how shredded or how big you are. You can pound all the weight you want, if you eat crap you will look like crap. Second, to train for size, the 6-12 rep range is optimal. The low rep ranges train muscular strength, which helps little in increasing muscular size. Remember that fat burn is achieved mostly by cardio and high intensity weight training. This can mean low rest times, supersets etc.

5. Using a professional bodybuilder or power lifters routine

You might think that because a bodybuilder is huge and used a certain routine means that you will get huge using that same workout. This is not true. Bodybuilders have been training for years and their routines will most likely be far more advanced for you to attempt. You should also consider the fact that not everything will work for everybody. Just because a guy is big and got good results from doing something doesn't mean that you will too.

6. Starving yourself in order to lose weight

Yes it sounds silly, but you would be surprised at the number of people that think this way. Dieting doesn't mean that you can't enjoy food ever again, or that you will always be hungry. Split your meals up into 5-7 a day of smaller portions. This keeps your metabolism working and will help you be less hungry through the day.

Remember that when you starve yourself, your body holds onto any fat it has and you will lose muscle instead. This is very unhealthy.

Use this BMR Calculator to calculate your daily calorie needs, and then subtract 500 from that number if you want to lose about a pound per week. Combine this with exercise and you will lose fat and hold onto muscle. You will be surprised at the amount of calories you can eat as long as you exercise.

There are many great articles on this site that already deal with construction your diet; I suggest you read them through carefully.

7. Relying too much on supplements to grow

Without proper diet and training supplements will get you nowhere. Remember they are called SUPPLEMENTS because they SUPPLEMENT your diet. If your diet is in check and you have done everything you can to ensure that real foods play the dominant role, only then should supplements be considered.

Remember that companies like Muscletech and BSN shell out tons of money to get bodybuilders like Ronnie Coleman and Jay Cutler to endorse their products. On labels of these supplements you will find statements such as "Gain 7 pounds of muscle in 3 weeks" etc. Remember that these claims are usually exaggerated.

Before you buy any supplements, do research and educate yourself on what's worth it and what's not. It will save you a lot of money in the long run.

8. Neglecting Carbohydrates and Fats in your diet

Carbs and fat are an essential part in any diet, even weight loss diets. This is becausecarbohydrates are our main source of fuel. Without carbohydrates, particularly complex carbohydrates, the body would begin to use other sources and this could cause problems, such as becoming easily fatigued due to lack of glycogen.

Fats are needed as well. Fat is essential to maintain good health. That being said, you should get your fat from healthy sources, such as olive oil and nuts. Remember that trans-fats are bad for you no matter what, and should be avoided at all costs.

A final note

There are a ton of helpful articles on this site, and you should read through all of them that pertain to your goals. Remember that nothing happens overnight, do not get discouraged and remember the things I mentioned above.

Do You Need Probiotic Supplements?

We know that probiotics are key to maintaining a healthy digestive tract. And various studies have linked the power-packed bacteria to numerous other health perks, including lowering blood pressure, helping with depression, and aiding in weight loss. What's not so clear: If you can get enough of the belly-dwelling organisms from probiotic-rich foods (think: yogurt, kefir, kimchi, tempeh, and sauerkraut, to name a few) or if you should be taking probiotic supplements.

Well, it's complicated. If you have a specific medical condition, like irritable bowel syndrome or ulcerative colitis, or if you've been on antibiotics, taking a probiotic supplement can be extremely beneficial, explains Patricia Raymond, MD, assistant professor of clinical internal medicine at Eastern Virginia Medical School. But beyond that, research is still forthcoming about how much our bodies actually benefit from taking daily probiotic supplements without a targeted health goal in mind. Experts have varying schools of thought, mainly because it's still murky how much our body actually absorbs.

If you do plan on popping a probiotic, here's what you need to know to make a solid supplement pick.

There are different kinds. 

"Different strains of probiotics yield different health benefits, just as different antibiotics are chosen for different infections," says Raymond. Avoid probiotics that don't have any published medical articles supporting their efficacy, and to choose a strain that suits any medical conditions you may have.

Look at the strains. 

If you're taking a supplement to help with a specific health problem, choose one that fits your needs, Raymond says. For instance, will help with irritable bowel syndrome and ulcerative colitis.

More is better. 

Choose one with around 10 billion CFU. The bottle of bugs is alive (sorry for the visual!), so some will die off as they sit on the shelf. Aim high to give yourself the best chance of reaping the benefits.

Pay attention to the expiration date. 

As we mentioned, probiotics are live organisms, which means the longer they sit on the shelf, the less effective they'll be.

Everyone raves about the health benefits of probiotics. But should you be taking probiotic supplements, or can you get enough from food?

5 Reasons You Should Be Taking Fish Oil

Turns out the cardiovascular benefits of fish oil may just be a fisherman’s tale after all. According to the New York Times, at least two dozen studies of fish oil were published in leading medical journals from 2005 to 2012, nearly all of which focused on the pill’s ability to prevent cardiovascular events. All but two found fish oil had no benefit to heart health. (Find out more about what you should now about heart health).

However, fish oil is now the third most widely used dietary supplement in the United States—about 10 percent of Americans take the pill believing the omega-3 fatty acids will bolster their heart health—according to the National Institutes of Health. So, should we just flush ‘em down the drain? Of course not. Just because fish oil may not live up to the touted heart health benefits, doesn't mean there aren't other reasons to take them. You can also get the omega-3's in these foods if supplements aren't your thing. To prove it, here are five other ways you can benefit from fish oil.

BOOST MEMORY

18- to 25-year-olds who consumed fish oil pills every day for six months boosted their working memory by 23 percent, according to research published in the journal PLoS ONE.

IMPROVE MODERATE TO SEVERE ACNE

A 2012 study from California State Polytechnic University Pomona found evidence that fish oil can improve the severity of acne. Participants supplemented their normal acne-fighting regimen and typical diets with 3 grams of fish oil per day. After 12 weeks, the acne symptoms had greatly improved for 60 percent of the volunteers.

BOOST EYE HEALTH

A 2009 study from the National Eye Institute found that participants who reported the highest level of omega-3 fatty acids in their diet were 30 percent less likely than their peers to develop macular degeneration during a 12-year period.

HELP MUSCLE GROWTH

A 2013 study from the Canadian Journal of Physiology and Pharmacology found that fish oil can improve the anabolic effect of exercise by promoting more lean muscle growth, function and quality.

REDUCE IMPACT OF AIR POLLUTION

A 2012 study suggests fish oil can help protect your heart against air pollution—good news for city dwellers, and great news for city dwellers who run on highly-polluted streets. Researchers gave 29 middle-aged adults three grams of fish oil or olive oil every day for four weeks. Then they exposed them to two consecutive hours of unclean air, after which their cardiac responses were measured. The participants who were given fish oil didn’t experience as negative an effect to their white blood cell activity. The fish oil protected the participants against the harmful cardiac effects associated with air pollution exposure.

It may not boost your heart health, but the supplement does yield benefits for your brain, lungs, skin, and muscles.

5 TOP DIETARY SUPPLEMENTS FOR MEN

You may be missing some key nutrients even if you exercise regularly and eat a healthy diet. Here are some vitamins and minerals that may help safeguard your health.

Multivitamin/mineral complex. 

A good one-a-day multi will cover most of your bases on vitamins and minerals. Take it in the morning with breakfast.

Calcium. 

Research confirms that calcium helps you stay lean and boosts testosterone levels. Take 500–600 mg with breakfast and dinner.

 Vitamin D.

This bone builder also enhances calcium absorption. Take 1,000- 2,000IU of vitamin D3 with your calcium.

Fish Oil. 

The essential omega-3 fats in fish oil have been shown to enhance fat burning and increase muscle growth. Plus, they boost your heart health and keep your joints pain-free. Take 2-3 g with breakfast and dinner.

CLA. 

Conjugated linoleic acid is a healthy fat that has been shown to simultaneously boost fat loss and muscle growth and even reduce the risk of cancer. Take 2-3 g with breakfast and dinner.

Add these vitamins and minerals to your diet to ensure that you’re giving your body all the vitamins, minerals, and healthy fats it needs to perform and look its best.

How bodybuilding supplements can be a smart choice ?

If you are really serious about making an impressive physique then you should consider HGH and anabolic steroids. A wide variety of bodybuilding supplements that work contain HGH (Human Growth Hormone). This is a natural hormone that gets formulated within the brain’s anterior pituitary gland. This is one of the helpful & tough hormones, it really plays an important role in enhancing the levels of vitality, vigor and endurance.

This helps in making the skin firmer and helps in localized growth of the bone density. It is obvious that with so many brands available, making a right choice gets intricate. But, MusclePharm is one brand that will help you in making your dreams true. 

Things to consider

For the beginners, making a right decision can never be an easy task. They explore various brands but when it comes to make a final decision, they end up being confused. There are so many things that should be known before making a decision, let us discuss them:

* Pre-workout shakes play the role of power beverage including stimuli ingredients like caffeine. When these are consumed before a workout, it helps you to get refreshed and competent. 

* A supplement should only be considered when you are completely satisfied with the weight gain modus operandi. There are various supplements which help gain weight and improve your eating abilities.

* If you have chosen supplements for muscle recovery, make sure that it includes Vitamin C. This is important for you as it includes antioxidants. It also plays an important role in healing muscles post-workout and cutting down the pain in the muscles. 

* Supplements containing protein powders can prove very useful for you. As a bodybuilder, you require high calories and protein. Owing to this, the majority of the fitness enthusiasts makes use of protein powder that assists them in developing healthy body mass and strength.

You should also consume multivitamins, even though it will not help you in the muscle building process. You can easily find various multi-minerals and multivitamins combined in one single supplement, but it has to be of high-quality. 

These will not have any effect on the muscle building process directly, but they provide the body with the essential nutrients that is required by the body. It has been found that most of the bodybuilders mainly focus on amino acids, protein and other popular high performance supplements, but forget the importance of minerals and vitamins.


Natural supplement for bodybuilding

These supplements are available in both synthetic and natural forms. Natural ones are formulated using herbs. As for the synthetic ones, it contains minerals and vitamins which are formulated synthetically, they are mixed in order to form a final product that is capable of fulfilling the essential nutritional requirements of the body.

So, it’s important that you are aware of bodybuilding supplements side effects (if any) and if you have any doubt regarding the supplement, make sure you consult your physician beforehand.

Popular Weight Loss Pills and Supplements

There are many different weight loss solutions out there.This includes all sorts of pills, drugs and natural supplements.These are claimed to help you lose weight, or at least make it easier to lose weight combined with other methods.They tend to work via one or more of these mechanisms:

1. Reduce appetite, making you feel more full so that you eat fewer calories.
2. Reduce absorption of nutrients like fat, making you take in fewer calories.
3. Increase fat burning, making you burn more calories.

Here are the most popular weight loss pills and supplements, reviewed by science.

1. Garcinia Cambogia Extract



Garcinia cambogia became popular worldwide after being featured on the Dr. Oz show in 2012.It is a small, green fruit, shaped like a pumpkin.
The skin of the fruit contains hydroxycitric acid (HCA). This is the active ingredient in garcinia cambogia extract, which is marketed as a diet pill.

How it works: Animal studies show that it can inhibit a fat-producing enzyme in the body and increase levels of serotonin, potentially helping to reduce cravings.

Effectiveness: One study with 130 people compared garcinia against a dummy pill. There was no difference in weight or body fat percentage between groups.

A 2011 review that looked at 12 studies on garcinia cambogia found that, on average, it caused weight loss of about 2 pounds (0.88 kg) over several weeks.

Side effects: There are no reports of serious side effects, but some reports of mild digestive problems.

2. Hydroxycut



Hydroxycut has been around for more than a decade, and is currently one of the most popular weight loss supplements in the world.There are several different types, but the most common one is simply called “Hydroxycut.”

How it works: It contains several ingredients that are claimed to help with weight loss, including caffeine and a few plant extracts.

Effectiveness: One study showed that it caused 21 lbs (9.5 kg) of weight loss over a 3 month period.

Side effects: If you are caffeine sensitive, you may experience anxiety, jitteriness, tremors, nausea, diarrhea and irritability.

3. Caffeine
Caffeine is the most commonly consumed psychoactive substance in the world.
It is found naturally in coffee, green tea and dark chocolate, and added to many processed foods and beverages.
Caffeine is a well known metabolism booster, and is often added to commercial weight loss supplements.



How it works: Short-term studies have shown that caffeine can boost metabolism by 3-11%, and increase fat burning by up to 29% .

Effectiveness: There are also some studies showing that caffeine can cause modest weight loss in humans.

Side effects: In some people, high amounts of caffeine can cause anxiety, insomnia, jitteriness, irritability, nausea, diarrhea and other symptoms. Caffeine is also addictive and can reduce the quality of your sleep.

4. Raspberry Ketones



Raspberry ketone is a substance found in raspberries, which is responsible for their distinct smell.A synthetic version of raspberry ketones is sold as a weight loss supplement.

How it works: In isolated fat cells from rats, raspberry ketones increase breakdown of fat and increase levels of a hormone called adiponectin, believed to be related to weight loss.

Effectiveness: There is not a single study on raspberry ketones in humans, but one rat study using massive doses showed that they reduced weight gain.

Side effects: They may cause your burps to smell like raspberries.

4. Orlistat (Alli)



Orlistat is a pharmaceutical drug, sold over-the-counter under the name Alli, and under prescription as Xenical.

How it works: This weight loss pill works by inhibiting the breakdown of fat in the gut, making you take in fewer caloriesfrom fat.

Effectiveness: According to a big review of 11 studies, orlistat can increase weight loss by 6 pounds (2.7 kg) compared to a dummy pill.

Other benefits: Orlistat has been shown to reduce blood pressure slightly, and reduced the risk of developing type 2 diabetes by 37% in one study.

Side effects: This drug has many digestive side effects, including loose, oily stools, flatulence, frequent bowel movements that are hard to control, and others. It may also contribute to deficiency in fat-soluble vitamins, such as vitamins A, D, E and K.
It is usually recommended to follow a low-fat diet while taking orlistat, in order to minimize side effects.

4 Natural Supplements That Are as Powerful As Drugs

Most supplements don’t really work, or at least haven’t been proven to work.
However, there are some exceptions to this
In fact, a few supplements are so effective that they are comparable to pharmaceutical drugs.Here are 4 natural health boosting supplements that are as powerful as drugs (if not more).

1. Berberine Drastically Lowers Blood Sugar Levels and Improves Metabolic Health

Berberine is a bioactive substance that is extracted from certain plants.
It isn’t well known, but may just be the single most powerful supplement on earth.
Berberine provides all sorts of health benefits, but is particularly effective at lowering blood sugar levels.

It is believed to lower blood sugar via numerous mechanisms, including reducing glucose production in the liver and improving insulin sensitivity.
Studies have shown that taking berberine can lower blood sugar levels to a similar extent as the popular diabetes drug metformin.
In a study of 116 patients with type 2 diabetes, berberine lowered fasting blood sugar levels by 20% and HbA1c (a marker for long-term blood sugar levels) by 12%.
Berberine is also very effective at improving other health markers. It leads to major reductions in total and LDL cholesterol, and lowers blood triglycerides and blood pressure levels, which should lead to a reduced risk of heart disease.
Berberine has also been shown to have anti-bacterial effects, and may be protective against heart failure, cancer and Alzheimer’s disease.
Keep in mind that berberine is a very powerful supplement, with a wide range of biological effects, so use it with caution.
Definitely consult with your doctor if you are currently taking any other medications.

2. Curcumin (From Turmeric) is a Potent Anti-Inflammatory Agent



Turmeric is a popular spice, known for giving curry its yellow color.
It has been used in India for thousands of years as a medicinal herb.
Turmeric contains a powerful biologically active substance called curcumin, which has been studied thoroughly in recent years (13).
Curcumin fights inflammation at the molecular level by blocking an inflammatory signalling molecule called NF-kB.
It is so effective that it has compared favorably to anti-inflammatory drugs in some studies, without any major side effects.
For example, it has been shown to be very effective in treating arthritis. In a study of 45 patients with rheumatoid arthritis, 500 mg of curcumin per day was more effective than the anti-inflammatory drug diclofenac.
Curcumin also has numerous other health benefits. It is a powerful antioxidant, can improve heart health, and may help prevent cancer and Alzheimer’s.
According to one study, curcumin can also help fight depression. In this study of 60 depressed patients, curcumin was as effective as the antidepressant drug prozac.
Curcumin is poorly absorbed, so it is better to get a supplement that also contains piperine/bioperine, which has been shown to enhance absorption by 2000%.

3. Red Yeast Rice Contains a Natural Statin, Which Can Lower Cholesterol and Help Prevent Heart Disease

Statin drugs are among the most widely prescribed drugs in the world.

They inhibit the production of cholesterol in the liver, leading to significantly reduced cholesterol levels in the blood.

Interestingly, an extract of a type of fermented rice called red yeast rice may have similar effects.



Red yeast rice contains a substance called monacolin K, which is identical to the statin drug Lovastatin.
According to a review that looked at 93 controlled trials, red yeast rice can lower total cholesterol by 34 mg/dL, LDL by 28 mg/dL, triglycerides by 35 mg/dL and increase HDL (the “good” cholesterol) by 6 mg/dL, on average.
In a massive Chinese study of 5.000 heart attack patients, red yeast rice lowered the risk of subsequent heart attacks by 45% and reduced the risk of dying during the study period by 33%.
Unfortunately, the amount of the active ingredient can vary up to 100-fold, depending on which brand of red yest rice you get.

4. Garlic Can Cause Major Reductions in Blood Pressure



Garlic is arguably one of the tastiest ingredients in the world.
It has been used as a medicinal plant for a very long time, including by the Greeks and the Romans.
The main effects of garlic are mediated by its active compound, allicin, which is highly beneficial for heart health.
Studies have shown that garlic can lower total and LDL cholesterol by about 10-15%, on average.
Even more importantly, it can significantly lower blood pressure, a major risk factor for heart attacks, strokes, kidney disease and early death.
In people with high blood pressure, garlic can lower systolic blood pressure by 8.4 mmHg, and diastolic blood pressure by 7.3 mmHg, on average.
In one study of 210 people with high blood pressure, aged garlic extract was even more effective than the blood pressure lowering drug atenolol.
Garlic also appears to be effective at boosting immune function and helping to fight the common cold, the world’s most common infectious disease.
In one study, it reduced the number of colds by 63%, and reduced the duration of cold symptoms by 70%, or from an average of 5 days to an average of 1.5 days.

What Vitamin and Mineral Supplements Can and Can’t Do

Boost energy, lose weight, beat stress, improve performance, and reduce wrinkles! Do these phrases sound familiar?

These are just a few of the promises found on the labels of vitamin and mineral supplements. But can vitamin and minerals really live up to these claims, or is it more hype than truth? Is there evidence that a vitamin or mineral supplement really can turn a bad diet into a healthy one, melt pounds away, or put the zip back in your step?

Experts say there is definitely a place for vitamin or mineral supplements in our diets, but their primary function is to fill in small nutrient gaps. They are " supplements" intended to add to your diet, not take the place of real food or a healthy meal plan.

WebMD takes a closer look at what vitamin and mineral supplements can and cannot do for your health.

Food First, Then Supplements

Vitamins and other dietary supplements are not intended to be a food substitute. They cannot replace all of the nutrients and benefits of whole foods.

"They can plug nutrition gaps in your diet, but it is short-sighted to think your vitamin or mineral is the ticket to good health -- the big power is on the plate, not in a pill," explains Roberta Anding, MS, RD, a spokesperson for the American Dietetic Association and director of sports nutrition at Texas Children’s Hospital in Houston.

It is always better to get your nutrients from food, agrees registered dietitian Karen Ansel. "Food contains thousands of phytochemicals, fiber, and more that work together to promote good health that cannot be duplicated with a pill or a cocktail of supplements."

What Can Vitamin and Mineral Supplements Do for Your Health?

When the food on the plate falls short and doesn’t include essential nutrients like calcium, potassium, vitamin D, and vitamin B12, some of the nutrients many Americans don’t get enough of, a supplement can help take up the nutritional slack. Vitamin and mineral supplements can help prevent deficiencies that can contribute to chronic conditions.

Numerous studies have shown the health benefits and effectiveness of supplementing missing nutrients in the diet. A National Institutes of Health (NIH) study found increased bone density and reduced fractures in postmenopausal women who took calcium and vitamin D.

Why I love antioxidants

Antioxidants.

Here is some cool info on what antioxidants are and why I love them.

Antioxidants are compounds in foods that neutralise chemicals called free radicals (unstable molecules), produced by oxidation in the human body. These chemicals have been linked to diseases such as heart and liver disease and cancer. Plant foods such as fruits, vegetables, nuts and wholegrains are rich sources of antioxidants.



The process of oxidation in the human body damages cell membranes and other structures, including cellular proteins, lipids and DNA. When oxygen is metabolised, it creates unstable molecules called ‘free radicals’, which steal electrons from other molecules, causing damage to DNA and other cells.

The body can cope with some free radicals and needs them to function effectively. However, the damage caused by an overload of free radicals over time may become irreversible and lead to certain diseases, including heart disease, liver disease and some cancers (such as oral, oesophageal, stomach and bowel cancers). Oxidation can be accelerated by stress, cigarette smoking, alcohol, sunlight, pollution and other factors.