Muscular Science

Ursolic Acid

2013-09-28T04:08:00.001-07:00

Updated: September 28 2013

What is It?
Ursolic acid (urson, prunol, malol) is phytochemical (pentacyclic triterpene acid) used in cosmetics and is found in many plants, especially apples. ^[20,21]It is believed to be able to increase muscle mass, control estrogen, increase energy, and decrease fat mass at the same time.

Sources of Ursolic Acid
Ursolic acid is found naturally in apples (in the peel), basil, bilberries,  cranberry juices, elder flower, peppermint, rosemary, lavender, oregano, thyme, hawthorn,  Mirabilis jalapa, and prunes.

Pharmacology
1. Bioavailability/absorption: oral: 15-20%; very poor oral absorption in rats. ^[3,4]
2. Half-life: about 4 hours in rats. ^[4]
3. Mechanism of action:

What Do Human Research Studies Say?
Lack of studies.

What Do Animal/Tissue Culture Research Studies Say?
1. Increase atheroma formation (cause atherosclerosis); this is by acceleration of artherogenic plaque formation. ^[5,6]  This is unreliable because at lower doses it protected the mice against atherosclerosis. ^[7]
2. Augments insulin's actions on the insulin receptor, stimulating glucose uptake and decreasing glucose level in rats/tissue cultures. ^[8-15]
3. Acts as an anti-diabetic agents and reduce glucose level in mice. ^[7,16-19]

Conclusion
Due to lack of human studies, it cannot be recommended for now, even though it seems promising.

Recommended Dosage (Used in the Studies)
1. Due to lack of human studies, no recommended dose can be established.
2. According to animal studies: 2 mg to 7 mg /kg bodyweight.

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
Amazon.com

Side Effects of This Supplement
1. Ursolic acid has no known side effects after human supplementation at this moment.
2. According to animal studies: impotence by inhibiting spermatogenesis. ^[1] and reduction of sperm motility. ^[2]

References
1. Ursolic acid generates symplasts in rat spermatogenic clones
2. A potent sperm motility-inhibiting activity of bioflavonoids from an ethnomedicine of Onge, Alstonia macrophylla Wall ex A. DC, leaf extract.
3. Permeability of rosmarinic acid in Prunella vulgaris and ursolic acid in Salvia officinalis extracts across Caco-2 cell monolayers.
4. LC-MS determination and pharmacokinetic studies of ursolic acid in rat plasma after administration of the traditional chinese medicinal preparation Lu-Ying extract.

5. Ursolic acid causes DNA-damage, p53-mediated, mitochondria- and caspase-dependent human endothelial cell apoptosis, and accelerates atherosclerotic plaque formation in vivo.
6. Diet and atherosclerosis in apolipoprotein E-deficient mice.
7. Ursolic acid protects diabetic mice against monocyte dysfunction and accelerated atherosclerosis.
8. Ursolic acid and its derivative inhibit protein tyrosine phosphatase 1B, enhancing insulin receptor phosphorylation and stimulating glucose uptake
9. Inhibition of protein tyrosine phosphatase 1B by ursane-type triterpenes isolated from Symplocos paniculata.
10. Protein tyrosine phosphatase 1B inhibitory by dammaranes from Vietnamese Giao-Co-Lam tea.
11. Inhibitory effect of chalcones and their derivatives from Glycyrrhiza inflata on protein tyrosine phosphatase 1B.
12. Identification of Tyrosine Phosphatases That Dephosphorylate the Insulin Receptor
13. Increased insulin sensitivity and obesity resistance in mice lacking the protein tyrosine phosphatase-1B gene.
14. Insulin-mimetic and insulin-sensitizing activities of a pentacyclic triterpenoid insulin receptor activator.
15. mRNA expression signatures of human skeletal muscle atrophy identify a natural compound that increases muscle mass.

16. alpha-Amylase inhibitory activity of some Malaysian plants used to treat diabetes; with particular reference to Phyllanthus amarus.
17. Ursolic acid and rosiglitazone combination alleviates metabolic syndrome in high fat diet fed C57BL/6J mice.
18. Inhibitory effects of ursolic acid on hepatic polyol pathway and glucose production in streptozotocin-induced diabetic mice.
19. Anti-glycative effects of oleanolic acid and ursolic acid in kidney of diabetic mice
20. Ursolic acid inhibits nuclear factor-kappaB activation induced by carcinogenic agents through suppression of IkappaBalpha kinase and p65 phosphorylation: correlation with down-regulation of cyclooxygenase 2, matrix metalloproteinase 9, and cyclin D1
21. Ursolic acid inhibits STAT3 activation pathway leading to suppression of proliferation and chemosensitization of human multiple myeloma cells

Noopept (GVS-111)

2013-09-27T03:47:00.003-07:00

Updated: September 27 2013

What Is It?
Noopept (N-phenylacetyl-L-prolylglycine ethyl ester), also called GVS-111 is a nootropic prescription drug used in Russia (Ноопепт) and other Eastern countries. It is not regulated in the Western World. ^[1]

Sources of Noopept
1. Noopept is derived from the racetams and has similar mechanisms of action and effects as e.g. piracetam. ^[2,3]
2. According to some studies Noopept might be 1000 times more potent/effective than piracetam. ^[4]

What Does Human Research Studies Say?
1. Notable increase in rehabilitative effects after cerebral trauma. ^[1]

Conclusion
May be beneficial as a nootropic.

Recommended Dosage (Used in the Studies)
1. For nootropic effect: 10 and 30 mg daily.
2. The best thing is to start with small doses and go up.

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
1. For UK/USA/EU click: 1 gram (1000 mg) Noopept CleverMinds Powder for £9.50
2. For UK/USA/EU click: 2 grams (2000 mg) Noopept CleverMinds Powder for £16.50
3. For UK/USA/EU click: 5 grams (5000 mg) Noopept CleverMinds Powder for £34.50
4. For UK/USA/EU click: 10 grams (10,000 mg) Noopept CleverMinds Powder for £55.50

Side Effects of This Supplement
1. Noopept seems to be generally safe. ^[1]

References
1. Comparative studies of Noopept and piracetam in the treatment of patients with mild cognitive disorders in organic brain diseases of vascular and traumatic origin
2. The effects of piracetam and its novel peptide analogue GVS-111 on neuronal voltage-gated calcium and potassium channels.
3. The major metabolite of dipeptide piracetam analogue GVS-111 in rat brain and its similarity to endogenous neuropeptide cyclo-L-prolylglycine.
4. The original novel nootropic and neuroprotective agent noopept

Ephedrine, Caffeine and Aspirin (ECA)

2013-09-26T14:09:00.001-07:00

Updated: September 26 2013

What Is It?
ECA-stack is used for synergistic fat and weight loss and as a stimulant. EC-stack is a variant, which removes the aspirin for those that can not tolerate it. ECA-stack is made of:

Ephedrine
Caffeine
Aspirin

Sources of ECA
Supplements.

What Does Human Research Studies Say?
1. Notable decrease in weight; there is both an increase in metabolic rate and a reduction in appetite; though unreliable. ^[1]
2. Notable increase in metabolic rate. ^[2,3]
3. Small decrease in pain in upper respiratory tract infections; probably due to aspirin. ^[4]
4. Small decrease in nasal congestion; probably due to ephedrine. ^[5]
5. Non-significant/no effect on blood pressure; but there might be some transient increases in blood pressure due to stimulatory effects of ephedrine and caffeine. ^[1]
6. Non-significant/no effect on heart rate (HR) but there might be some transient increases in heart rate due to stimulatory effects of ephedrine and caffeine. ^[1]
7. Non-significant/no effect on total cholesterol. ^[1]
8. Non-significant/no effect on blood glucose. ^[1]
9. Non-significant/no effect on insulin. ^[1]

Conclusion
It is an effective weight loss aid, but we do not recommend it due to some evidence of cardiovascular side effects (see below at Side Effect section).

Recommended Dosage (Used in the Studies)
1. ECA-stack is taken in 6-8 week cycles
2. Start off small, then take the ECA-stack 3 times daily:

Ephedrine: 70 mg total (daily)
Caffeine: 600 mg total (daily)
Aspirin: 81 mg (aspirin for babies) total (daily)

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
Ephedra (ephedrine) is not sold anymore as a dietary supplement.

Side Effects of This Supplement
1. Ephedrine has been linked to heart attack, stroke, and death in healthy young people even at recommended doses. ^[6]
2. The risk of cardiovascular side effects have not been proven in controlled studies or when ECA was medically prescribed. ^[7,8]

References
1. Ephedrine, caffeine and aspirin: safety and efficacy for treatment of human obesity

2. Post-prandial thermogenesis with ephedrine, caffeine and aspirin in lean, pre-disposed obese and obese women
3. Aspirin potentiates the effect of ephedrine on the thermogenic response to a meal in obese but not lean women
4. Demonstration of the analgesic efficacy and dose-response of acetylsalicylic acid with pseudoephedrine

5. Clinical, double-blind, placebo-controlled study investigating the combination of acetylsalicylic acid and pseudoephedrine for the symptomatic treatment of nasal congestion associated with common cold

6. Christine A. Haller, M.D., and Neal L. Benowitz, M.D. "Adverse Cardiovascular and Central Nervous System Events Associated with Dietary Supplements Containing Ephedra Alkaloids

7. C N Boozer1, P A Daly, P Home, J L Solomon, D Blanchard, J A Nasser, R Strauss and T Meredith "Herbal ephedra/caffeine for weight loss: a 6-month randomized safety and efficacy trial
8. Jesper Hallas, Lars Bjerrum, Henrik Støvring and Morten Andersen "Use of a Prescribed Ephedrine/Caffeine Combination and the Risk of Serious Cardiovascular Events: A Registry-based Case-Crossover Study"

Weightlifter Passes Out When Deadlifting 600 Pounds (273 Kg)

2013-09-26T10:43:00.002-07:00

YouTuber MikeBURRITO posted this video of himself trying to deadlift 600 Pounds (273 Kg)

Leucic Acid (Alpha-Hydroxyisocaproic Acid [HICA])

2013-09-25T15:52:00.003-07:00

Updated: September 25 2013

What Is It?
Leucic acid (Alpha-hydroxyisocaproic acid [HICA]) is metabolite of L-leucine, one of the branched-chain amino acids (BCAA). It is supposed to have anti-catabolic and anabolic properties.

Sources of Leucic Acid
Leucic acid is found naturally in wine, sake, and cheese.

What Does Human Research Studies Say?
1. Small increase in lean mass; the increase was 0.4 kg over 4 weeks; unreliable effect though. ^[1]
2. Small increase in weight; probably due to the small increase in lean mass. ^[1]
3. Small decrease in muscle soreness (DOMS); 23% decrease in soreness over 4 weeks; unreliable. ^[1]
4. Non-significant/no effect on power output. ^[1]
5. Non-significant/no effect on anaerobic running capacity. ^[1]
6. Non-significant/no effect on fat mass. ^[1]
7. Non-significant/no effect on bone mineral density. ^[1]

Conclusion
There is really not enought evidence for its recommendation.

Recommended Dosage (Used in the Studies)
For anti-catabolic and anabolic properties: 1,500 mg of HICA, divided into three doses of 500 mg daily

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
Amazon.com

Side Effects of This Supplement
1. Leucic acid is not studied extensively, it has no known side effects.

References
1. Effects of alfa-hydroxy-isocaproic acid on body composition, DOMS and performance in athletes

Pterostilbene

2013-09-25T14:54:00.002-07:00

Updated: September 25 2013

What Is It?
Pterostilbene (trans-3,5-dimethoxy-4-hydroxystilbene) is a stilbenoid compund that belongs to the group of phytoalexins. It is related to resveratrol (it is a double-methylated derivative of resveratrol). Pterostilbene is supposed to have anti-cancer, anti-hypercholesterolemia, anti-diabetic, anti-dementia, and anti-hypertriglyceridemia properties. ^[1,2]

Sources of Pterostilbene
Pterostilbene is found naturally in found in blueberries, grapes, peanuts (Arachis hypogaea), and in Pterocarpus marsupium (Indian Kino Tree).

Pharmacology
1. Bioavailability: 67%-94%; pterostilbene is better absorbed following oral ingestion and is more potent (antioxidant and anticancer) than resveratrol. ^[3,7,8]
2. Half-life: 78 - 104 minutes. ^[3,7,8]

What Does Human Research Studies Say?
Lack of studies.

What Does Animal/Tissue Culture Research Studies Say?
1. Increase in life expectancy (longevity) in yeast and mice. ^[9,10,11]
2. Decreases neuroinflammation in mice and tissue culture of microglia. ^[12,13]

Conclusion
Well, creatine works and is a very good supplement in those who respond to it.

Recommended Dosage (Used in the Studies)
1. For anti-diabetic and anti-hypertriglyceridemia properties: 215 mg to 730 mg
2. For anxiolytic properties: 5.5 mg to 18 mg

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
Amazon.com

Side Effects of This Supplement
1. Pterostilbene has low toxicity profile. ^[5-6]
2. More rare: cardiomyopathy, dehydration, diarrhea, hypertension, ischemic stroke, muscle cramping, nausea, renal dysfunction, rhabdomyolysis, seizures, weight gain

References
1. A new class of phytoalexins from grapevines.
2. Pterostilbene Monograph3. Pharmacokinetics, oral bioavailability, and metabolic profile of resveratrol and its dimethylether analog, pterostilbene, in rats.
5. Dietary administration of high doses of pterostilbene and quercetin to mice is not toxic.
6. Analysis of safety from a human clinical trial with pterostilbene.
7. Pharmacometrics of pterostilbene: preclinical pharmacokinetics and metabolism, anticancer, antiinflammatory, antioxidant and analgesic activity.
8. Association between pterostilbene and quercetin inhibits metastatic activity of B16 melanoma.

9. Identification of molecular pathways affected by pterostilbene, a natural dimethylether analog of resveratrol.
10. Cellular and behavioral effects of stilbene resveratrol analogues: implications for reducing the deleterious effects of aging.
11. Low-dose pterostilbene, but not resveratrol, is a potent neuromodulator in aging and Alzheimer's disease

12. Stilbenes and Anthocyanins Reduce Stress Signaling in BV-2 Mouse Microglia.
13. Effects of resveratrol and its derivatives on lipopolysaccharide-induced microglial activation and their structure-activity relationships.

Choline

2013-09-25T07:44:00.000-07:00

Updated: September 25 2013

What Is It?
Choline (quaternary ammonium salts containing the N,N,N-trimethylethanolammonium cation) is a water-soluble essential compund. It is usually grouped within the B-complex vitamins. ^[1-3]

Sources of Choline
1. Choline is found naturally in sunflower lecithin syrup, raw beef liver, soy lecithin granules, wheat germ, cod fish, broccoli, cauliflower, chicken, tofu, egg, peanuts, and in grapefruit.
2. Choline appears in phosphatidylcholine and sphingomyelin (both phospholipids in cell membranes). It is the precursor molecule for acetylcholine.

Forms/Sources of Choline
1. Choline bitrate
2. Choline citrate
3. Lecithin

What Does Human Research Studies Say?
1. Increase atherogenesis/atherosclerosis; this is due to a metabolite of choline known as TMAO; this does not occur with lecithin (phosphatidylcholine) and choline itself. ^[6,8,9,10]
2. Reduces/reverses the progression of fatty liver disease. ^[11]
3. No to small (unreliable) increase in endurance performance; but this increase might only be evident in activities that reduce circulating choline levels below normal. ^[12,13,14]
4. Unreliable reduction of genetic expression of cortisol production offspring of choline-supplementing mother; this was seen after consumption of 930 mg choline. ^[15]

What Does Animal/Tissue Culture Research Studies Say?
1. Increase atherogenesis/atherosclerosis in mice/rats; this is due to a metabolite of choline known as TMAO;  this does not occur with lecithin (phosphatidylcholine) and choline itself. ^[5,7,10]

Conclusion
Seems beneficial.

Recommended Dosage (Used in the Studies)
1. For general health: 250mg to 500mg daily
2. For cognition/memory: 1-2g
3. Too high dose may cause headache: start out at 50-100mg daily and go up in accordance with your tolerance.

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
Amazon.com

Side Effects of This Supplement
1. Choline sources are usually safe. ^[1,4]
2. High doses (10 to 16 grams/day) may cause increased sweating, fishy body odor, vomiting, salivation, gastrointestinal distress, and diarrhea. ^[1,4]
3. Choline supplementation could increase the formation of nitrosamines (marked carcinogenic activity). ^[10]

References
1. Choline
2. Choline: an essential nutrient for public health
3. Choline
4. WebMD - Choline

5. The exogenous origin of trimethylamine in the mouse
6. Isoform specificity of trimethylamine N-oxygenation by human flavin-containing monooxygenase (FMO) and P450 enzymes: selective catalysis by FMO3
7. Gut flora metabolism of phosphatidylcholine promotes cardiovascular disease
8. Dietary precursors of trimethylamine in man: a pilot study.
9. Antibiotic overuse: Stop the killing of beneficial bacteria.

10. Formation of methylamines from ingested choline and lecithin

11. Choline intake in a large cohort of patients with nonalcoholic fatty liver disease.

12. Choline ingestion does not modify physical or cognitive performance.
13. The effects of choline supplementation on physical performance
14. Effect of choline supplementation on fatigue in trained cyclists.
15. Maternal choline intake alters the epigenetic state of fetal cortisol-regulating genes in humans

PES Alphamine - Scientific Review

2013-09-24T13:16:00.000-07:00

Updated: September 24 2013

What Is It?
Alphamine is a fat burner, according to PES it is an extreme thermogenic powder, a muscle hardening agent with fat igniting technology and a powerful stimulant system.
This is a supplement science review/analysis of Alphamine, not a user review. User reviews can be found be clicking here.
You can read more about each of the ingredients by clicking on them.

Ingredients/Contents/Nutritional Information of Alphamine
1. Lean Performance System: Choline Bitartrate, Alpha-Hydroxy-Isocaproic Acid, Eucommia Ulmoides Leaf (98% Chlorogenic Acid), Olea Europaea Leaf (Extracted for Oleuropein). ^[1]
2. Ergo-Thermogenic System: Caffeine Anhydrous, Higenamine HCl, Pausinystalia Yohimbe Bark (Extracted for Alkaloid Content) (SA2-A™), N-(2-hydroxy-2-p-methoxyphenylethyl) benzamide, N-Coumaroyldopamine. ^[1]

Note: Pausinystalia Yohimbe Bark (Extracted for Alkaloid Content) (SA2-A™) is not found in the European version of Alphamine!

Analysis/Review Summery of the Ingredients/Contents
1. Choline Bitartrate: choline supplementation may increase endurance performance, but this increase might only be evident in activities that reduce circulating choline levels below normal. ^[2]

2. Alpha-Hydroxy-Isocaproic Acid (HICA): may increase the lean mass, but the effects are small and unreliable. There is also limited evidence of its effects. ^[3]

3. Eucommia Ulmoides Leaf (98% Chlorogenic Acid): have some anti-inflammatory properties and may increase steroid signalling. ^[4]

4. Olea Europaea Leaf (Extracted for Oleuropein): this is an extract from olive leafs and it may decrease the oxidation of LDL, decrease LDL-C, increase HDL-C, increase insulin sensitivity and benefit the overall glucose metabolism. But it does not significantly effect the weight of humans. ^[5]

5. Caffeine Anhydrous: increases anaerobic running capacity, power output, aerobic exercise, fat oxidation, thermogenesis, blood flow. ^[6]

6. Higenamine HCl: it has similar mechanisms to ephedrine; but there is limited evidence on this. ^[7]

7. Pausinystalia Yohimbe Bark (Extracted for Alkaloid Content) (SA2-A™): notable decrease in fat mass; limited evidence; appears to affect both obese and lean individuals. ^[8]

8. N-(2-hydroxy-2-p-methoxyphenylethyl) benzamide (tembamide): it is a beta-agonist that keeps the stimulant effect last longer; limited evidence. ^[9]

9. N-Coumaroyldopamine: is highly selective beta-2 agonist. But this is only in its unmetabolized form; this means that is exceptionally vulnerable to multiple metabolic processes, so it might not be that effective. ^[10]

Conclusion
May have comulating effect, so its supplementation might be beneficial as a weight loss aid.

Recommended Dosage (Used in the Studies)
According to the product label: begin drinking 1 scoop mixed with 4-5 oz water on an empty stomach 15-30 minutes before breakfast for the first two (2) days to assess tolerance. An additional 1 scoop may be taken 5-6 hours later. Once the above steps have been taken, an additional scoop may be added to the morning serving on day 3. DO NOT EXCEED 3 SCOOPS IN ANY 24 HOUR PERIOD. DO NOT USE PRODUCT FOR LONGER THAN 8 WEEKS FOLLOWED BY A SUBSEQUENT 4 WEEK BREAK. Consume at least 124 Fl. Oz. of liquid per day for men and 91 Fl. Oz. of liquid per day for women while taking this product. Under no circumstances should the initial dose be exceeded or the warnings on this bottle be ignored. ^[1]

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
Amazon.com

Side Effects of This Supplement
Side effects of each of the ingredients/compunds. You can read more about the product on Physique Enhancing Science (PES) site by clicking here.

References
1. Pescience - PES Alphamine
2. Muscular Science - Choline
3. Muscular Science - Alpha-Hydroxy-Isocaproic Acid (HICA)
4. Muscular Science - Eucommia Ulmoides
5. Muscular Science - Olive leaf extract (Olea Europaea Leaf Extracted)
6. Muscular Science - Caffeine
7.Muscular Science - Higenamine
8. Muscular Science - Yohimbine (Yohimbe Extract)
9. Muscular Science - N-(2-hydroxy-2-p-methoxyphenylethyl) benzamide (tembamide)
10. Muscular Science - N-Coumaroyldopamine

Alpha-GPC

2013-09-24T02:44:00.000-07:00

Updated: September 24 2013

What Is It?
L-Alpha glycerylphosphorylcholine (alpha-GPC) also called choline alfoscerate is found naturally in the brain and in milk. ^[1]

Sources of Alpha-GPC
Alpha-GPC is found naturally in milk.

Pharmacology
1. Bioavailability: ~100 % bioavailability with oral route
2. Half-life:
3. Mechanism of action: delivers choline (precursor of acetylcholine) to the brain across the blood–brain barrier. ^[2]

What Does Research (Human Studies) Say?
1. Notable decrease in cognitive decline (degenerative or vascular origin). ^[1]
2. Notable reduction of symptoms of Alzheimer disease, i.e. improved cognition in persons with Alzheimer disease; this is seen at the dose of 1,200mg over a prolonged period of time. ^[2]
3. Small increase in growth hormone (GH) level. ^[3,4]
4. Small increase in hepatic fat oxidation. ^[3]
5. Small and unrelialble increase in power output (14%). ^[4]

Conclusion
Seems to be beneficial.

Recommended Dosage (Used in the Studies)
1. For increased power output and GH level: 300-600 mg daily
2. For cognitive effect/memory: 1,200 mg daily

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
Amazon.com

Side Effects of This Supplement
1. Alpha GPC seems to be safe and has low toxicity. ^[5]
2. Possible side effects: dyspepsia (heartburn), headache, insomnia, dizziness, skin rash, and confusion. ^[6]

References
1. Cognitive improvement in mild to moderate Alzheimer's dementia after treatment with the acetylcholine precursor choline alfoscerate: a multicenter, double-blind, randomized, placebo-controlled trial
2. Cholinergic precursors in the treatment of cognitive impairment of vascular origin: ineffective approaches or need for re-evaluation?
3. Glycerophosphocholine enhances growth hormone secretion and fat oxidation in young adults
4. Acute supplementation with alpha-glycerylphosphorylcholine augments growth hormone response to, and peak force production during, resistance exercise
5. Safety assessment of AGPC as a food ingredient.
6. WebMD - Alpha - GPC

Phenylpiracetam

2013-09-24T02:10:00.000-07:00

Updated: September 24 2013

What Is It?
Phenylpiracetam ((RS)-2-(2-oxo-4-phenylpyrrolidin-1-yl)acetamide) is a nootropic and a phenylated derivative of piracetam. It is sold as a prescription medicine in Russia under the brand names Phenotropil and Carphedon. It is not sold in the Western world. It may be up to 30-60 times more potent than piracetam. ^[1] Phenylpiracetam is banned by the World Anti-Doping Agency (Olympics).

Sources of Phenylpiracetam
It is a synthetic drug.

Pharmacology
1. Bioavailability: ~100 % bioavailability with oral route
2. Half-life: short half-life (3-5h)
3. Mechanism of action: according to animal studies, it acts as a nicotinic acetylcholine agonist, significantly increases the density of NMDA receptors, nicotinic acetylcholine receptors, GABA-A receptors and D1, D2 and D3 dopamine receptors, and it has adrenergic effects. ^[7,8,9]

What Does Research (Human Studies) Say?
1. Small increase in cognition; this is seen in persons with cognitive decline, organic brain lesions, and epilepsy; there are no studies in healthy people. ^[2,3,4]
2. Significant decreases rate of cognitive decline. ^[5]
3. Small increase in the rate of stroke recovery (cognitive and physical symptoms) and increase in physical function and activities of daily living after stroke. ^[2]
4. Small decrease in anxiety and depression after stroke. ^[5]
5. No/non-significant effect on fatigue. ^[6]

Conclusion
There is limited evidence of efficiency in healthy people.

Recommended Dosage (Used in the Studies)
1. 100-200 mg / 2-3 times per day (totally 200-600mg).
2. There is no optimal dosage

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
Amazon.com; Russia!

Side Effects of This Supplement
1. Headache, nausea, irritability and gastrointestinal problems, insomnia
2. Can be avoided by reducing dosage or adjusting the time of administration

References
1. Piracetam and Piracetam-Like Drugs
2. Efficacy of phenotropil in the rehabilitation of stroke patients
3. Phenotropil in the treatment of vascular encephalopathy
4. The efficacy of phenotropil in the complex treatment of epilepsy

5. The phenotropil treatment of the consequences of brain organic lesions
6. Use of phenotropil in the treatment of asthenic syndrome and autonomic disturbances in the acute period of mild cranial brain trauma
7. Piracetam and piracetam-like drugs: from basic science to novel clinical applications to CNS disorders.
8. The effects of scopolamine and the nootropic drug phenotropil on rat brain neurotransmitter receptors during testing of the conditioned passive avoidance task
9. Pharmacological characteristics of a new phenyl analog of piracetam--4-phenylpiracetam.

Paederia Foetida

2013-09-21T02:22:00.001-07:00

Updated: September 21 2013

What Is It?
Paederia foetida (Skunkvine, Stinkvine, Chinese Fever Vine, Akar Sekuntut, Gandhali, Prasarini) is type of plant/herb. The active compunds in Paederia foetida are ^[1,2]:

Ursolic Acid
Stigmasterol, Campesterol, and Sitosterol
Hentriacontane
Hentriacontanol
Irioid Glycosides
Ceryl alcohol
Methylemercaptan
Palmitic Acid (dietary fatty acid)
Paederine, Paederone, Paederolone, and Paederenine

Sources of Paederia Foetida
Paederia foetida is found in temperate, and tropical Asia

What Does Human Research Studies Say?
This herb is not well studied and there is a lack of human studies on this herb.

What Does Animal/Tissue Research Studies Say?
1. Small increase in testosterone in rats. ^[1]
2. Aphrodisiac effects in rats. ^[1]
3. Increase in penile erection; increase in weight of the testes, epididymus, seminal vesicles, and prostate; and increased spermatid concentrations in rats. ^[1]
4. Anti-inflammatory effects in rats. ^[3]
5. Anti-oxidant effects in rats; greater potency than quercetin. ^[3]
6. Antidiarrheal effect (decreases intestinal motility; bowel-function regulator) in mice. ^[4]
7. Antithrombolytic and antidiabetic activity in rats. ^[6]

Conclusion
Due to lack of human research studies, Paederia foetida cannot be recommended as a supplement.

Recommended Dosage (Used in the Studies)
1. Non, due to lack of human studies.
2. But according to Ayurveda: 10-20 ml of fresh Paederia foetida juice or 50-100ml of decoction. ^[5]

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
No supplement for now.

Side Effects of This Supplement
Not really known.

References
1. Effect of ethanolic extract of Paederia foetida Linn. leaves on sexual behavior and spermatogenesis in male rats
2. Antioxidant activity and phenolic content of Paederia foetida and Syzygium aqueum.
3. Investigation of the anti-inflammatory effects of Paederia foetida.
4. Antidiarrhoeal activity of the ethanol extract of Paederia foetida Linn. (Rubiaceae).

5. Paederia foetida – Gandha Prasarini – Benefits, Usage, Dose, Side Effects

6. Antithrombolytic and Antidiabetic Activity of Methanolic Extract of Paederia foetida

CDP-choline (Citicoline)

2013-09-14T15:02:00.001-07:00

Updated: September 14 2013

What Is It?
CDP-choline (cytidine diphospho-choline), also called citicholine and cytidine 5'-diphosphocholine, is a nootropic or psychostimulant compound.

Sources of Citicoline
CDP-choline can be synthesized from choline in the human body. ^[11]

Bioavailability
CDP-choline is water soluble. ^[9]

What Does Human Research Studies Say?
1. Increases attention; small effect. ^[1]
2. Increases memory (cognition); small effect; seen in otherwise healthy older adults. ^[2-3]
3. Decreases cognitive decline; small effect. ^[2]
4. Increases visual acuity (vision protection); small effect; seen in persons with glaucoma. ^[4]
5. Decreases cocaine addiction; small and unreliable effect. ^[5-7]
6. Decreases blood pressure (BP); small effect; in older adults; see the heading about side effects. ^[2]
7. Decreases appetite; small effect; usually with higher doses (2,000mg daily). ^[12]

Conclusion
May increase memory, attention, visual acuity, and decrease cognitive decline!

Recommended Dosage (Used in the Studies)
250mg to 1000 mg / 2 times daily (separated by 8-12 h); can be take at once (500-2,000 mg)

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
1. For UK/USA/EU click: 10 grams (10,000 mg) CDP-choline CleverMinds Powder for £12.49
2. For UK/USA/EU click: 20 grams (20,000 mg) CDP-choline CleverMinds Powder for £20.00

Side Effects of This Supplement
1. Usually well tolerated in most individuals; 2000 mg / daily have been observed without severe side effects. ^[10]
2. CDP-choline may cause insomnia, headache, diarrhea, blood pressure differences nausea, blurred vision, and chest pain. ^[8,10]

Other Names for This Supplement
5'-Cytidine diphosphate choline, CDPC, CDP Choline, CDP-Choline, Citicholine, Citicolina, Cytidine 5-Diphosphocholine, Cytidine 5'-diphosphocholine, Cytidine (5') diphosphocholine, Cytidine Diphosphate Choline, Cytidine Diphosphocholine, Cytidinediphosphocholine.

References
1. Improved Attentional Performance Following Citicoline Administration in Healthy Adult Women
2. Citicoline improves memory performance in elderly subjects
3. Citicoline improves verbal memory in aging
4. Evidence of the neuroprotective role of citicoline in glaucoma patients

5. Short-term treatment with citicoline (CDP-choline) attenuates some measures of craving in cocaine-dependent subjects: a preliminary report
6. Effects of daily treatment with citicoline: a double-blind, placebo-controlled study in cocaine-dependent volunteers
7. A randomized, placebo-controlled trial of citicoline add-on therapy in outpatients with bipolar disorder and cocaine dependence
8. WebMD - Citicoline
9. A rapid LC-ESI-MS/MS method for the quantitation of choline, an active metabolite of citicoline: Application to in vivo pharmacokinetic and bioequivalence study in Indian healthy male volunteers.

10. Therapeutic applications of citicoline for stroke and cognitive dysfunction in the elderly: a review of the literature.
11. Glycerophosphocholine catabolism as a new route for choline formation for phosphatidylcholine synthesis by the Kennedy pathway.
12. Citicoline affects appetite and cortico-limbic responses to images of high-calorie foods

Arginine

2013-09-13T05:36:00.002-07:00

Updated: September 13 2013

What Is It?
Arginine is an amino acid. It has two forms, D and L isoforms. The L-form is one of the 20 most common natural amino acids. This supplement research review will be about L-arginine.

Sources of Arginine
1. Animal sources: cottage cheese, ricotta, milk, yogurt, whey protein drinks, beef, pork, gelatin, chicken, turkey, quail, lobster, salmon, shrimp, snails, and tuna.
2. Plant sources: wheat flour, buckwheat, granola, oatmeal, peanuts, coconut, pecans, cashews, walnuts, almonds, Brazil nuts, hazelnuts, pinenuts, pumpkin, sesame, sunflower, chickpeas, and cooked soybeans
3. In the human body: arginine is synthesized from citrulline

What Does Research (Human Studies) Say?
1. Increases plasma L-arginine; small but reliable effect. ^[1-6]
2. Decreases blood pressure (BP); small and unreliable effect. ^[1,4,6,7,8]
3. Increases blood flow; small and unreliable effect; due to increased synthesis of nitric oxide, but there is limited evidence of increased NO-synthesis with L-arginine. ^[2,5,6,8,9]
4. Increases nitric oxide (NO) synthesis; small and unreliable effect. ^{[3,5,6,7,9,13]}
5. Increases anaerobic running capacity (anaerobic physical performance); small and unreliable  effect. ^[7]
6. Increases endothelial function (vascular response); small and unreliable effect; seen in people with impaired glucose tolerance or diabetes mellitus type 2. ^[8,13]
7. Decreases concentrations of endothelin-1; small effect. ^[13]
8. Increases insulin secretion and insulin sensitivity; small effect; may be due to the secretagogue-effect of arginine; prolonged use may regenerate pancreatic beta-cells in those with impaired glucose tolerance. ^[4]
9. Decreases fat mass; small effect; it may be seen after a prolonged use in people with impaired glucose tolerance; this does not mean that L-arginine can be used as a fat burner
in healthy people. ^[4]
10. Increases lean mass; small effect; it may be seen after a prolonged use in people with impaired glucose tolerance; this does not mean that L-arginine can be used as a fat burner
in healthy people. ^[4]
11. Increases adiponectin level and adiponectin:leptin ratio; small effect; seen in people with impaired glucose tolerance. ^[13]

Conclusion
There is limited evidence that L-arginine supplementation is beneficial.

Recommended Dosage (Used in the Studies)
1. Pre-workout supplement (PWO): 3-6 grams / daily; 10 g may lead to diarrhea; the limit is 20 g. ^[10]

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
Amazon.com, Bodybuilding.com

Side Effects of This Supplement
1. Tested (20 grams) without adverse effects (except diarrhea) and may be safe; limited evidence though. ^[10]
2. Diarrhea (osmotic diarrhea) may occur at doses above 10 grams; occurs in L-arginine supplementation, but not D-arginine. ^[11-12]

References
1. L-arginine-induced vasodilation in healthy humans: pharmacokinetic-pharmacodynamic relationship
2. L-arginine supplementation in peripheral arterial disease: no benefit and possible harm
3. No effect of short-term arginine supplementation on nitric oxide production, metabolism and performance in intermittent exercise in athletes
4. Effect of a long-term oral l-arginine supplementation on glucose metabolism: a randomized, double-blind, placebo-controlled trial
5. Pharmacokinetic and pharmacodynamic properties of oral L-citrulline and L-arginine: impact on nitric oxide metabolism
6. Effects of 7 days of arginine-alpha-ketoglutarate supplementation on blood flow, plasma L-arginine, nitric oxide metabolites, and asymmetric dimethyl arginine after resistance exercise
7. Acute L-arginine supplementation reduces the O2 cost of moderate-intensity exercise and enhances high-intensity exercise tolerance
8. Hemodynamic and vascular response to resistance exercise with L-arginine
9. Restoring vascular nitric oxide formation by L-arginine improves the symptoms of intermittent claudication in patients with peripheral arterial occlusive disease

10. Risk assessment for the amino acids taurine, L-glutamine and L-arginine.
11. Adverse Gastrointestinal Effects of Arginine and Related Amino Acids

12. Growth hormone responses to varying doses of oral arginine.
13. Beneficial effects of a long-term oral L-arginine treatment added to a hypocaloric diet and exercise training program in obese, insulin-resistant type 2 diabetic patients
14. The effect of oral L-arginine supplementation on fasting glucose, HbA1c, nitric oxide and total antioxidant status in diabetic patients with atherosclerotic peripheral arterial disease of lower extremities
15. A study of growth hormone release in man after oral administration of amino acids

Pre-workout (PWO) - Stack/Combo

2013-09-13T03:24:00.001-07:00

Updated: September 13 2013

Why These?
Because these supplements may work to some degree. You can read more about each of the supplements by clicking on them.
This stack should (according to research) somewhat: enhance power, enhance physical performance (prolonged muscular performance), and prolong time to fatigue.
The stack list include:

Creatine
Beta-Alanine
Sodium Bicarbonate
Glucose (dextrose)

The Stack/Combo for Testosterone Increase
1. Creatine:
a. Increases power output.
b. Dosage: 3-5 grams

2. Beta-Alanine:
a. Small effect in the short-run, but prolonged supplementation can be beneficial.
b. Dosage: 2,000-5,000 mg

3. Sodium Bicarbonate:
a. Notable effect.
b. Dosage: 0.3 gram/kg bodyweight

4. Glucose (dextrose):
a. May boost power output. A sports drink or something sweet can be enough though.
b. Dosage: 5 g -10 g

Please read the disclaimer before supplementation

Where Can You Buy These Supplement?
Amazon.com, Bodybuilding.com

Fish Oil (EPA and DHA)

2013-09-12T02:17:00.001-07:00

Updated: September 24 2013

What Is It?
Fish oil comes from tissues of fish. Fish oils contain the omega-3 fatty acids eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Omega-3 fatty acids are actually not produced by the fish itself; the acids accumulate when the fish are consuming either microalgae or prey fish that have accumulated omega-3 fatty acids, together with a high quantity of antioxidants such as iodide and selenium, from microalgae.

Sources of Creatine
Dietary source of EPA and DHA is cold water oily fish, such as salmon, herring, mackerel, anchovies, and sardines.
Fish or marine oil supplements for quality prior to sale is not routinely tested neither the FDA nor any other federal or state agency. Problems of quality such as contamination, inaccurate listing of EPA and DHA levels, spoilage and formulation issues have been identified in fish oil supplements. ^[98]

What Does Research (Human Studies) Say?
1. Decreases triglycerides (15-30% lower); large and reliable effect. ^[1,2,4-45]
2. Decreases symptoms of depression; notable effect in some types of depression; not minor depression. ^[46-67]
3. Decreases blood pressure (BP); small effect; affects people with hypertension (elevated BP). ^{[2,21,25,33,41,68-70]}
4. Decreases inflammation (has anti-inflammatory effect); small and unreliable effect. ^{[1,13,17,21,23,26,49,71-80]}
5. Increases HDL-C; small and unrelialbe effect; limited and mixed evidence; may increase HDL-C in unhealthy persons. ^{[1,2,6,12,15-19,23-27,29,30,33,36,37,41-44,74,81-83]}
6. Decreases symptoms of ADHD in children; small effect; usually DHA > 300mg. ^[84-90]
7. Decreases TNF (also called TNF-alpha); small effect. ^{[23,25,50,73,80,91]}
8. Decreases cortisol; small and unreliable effect. ^[26,92-94]
9. Increases endothelial function such as vascular reactivity and blood vessel responsiveness; small effect. ^{[21,23,95,96]}
10. Decreases platelet aggregation; small effect; limited evidence. ^{[33,38,77,97]}
11. Decreases VLDL-C; small effect. ^{[12,30,31,32,36,41]}
12. Increases infant birth weight; small effect. ^[105]
13. Small reduction in risk of DNA damage, immunosuppression, and erythema in response to sunlight (i.e. fish oil acts as a sun protector); this was ween with high doses of EPA (1,800mg). ^{[106,107,108]}
14. Small reduction in depressive symptoms in bipolar disorder (only in large magnitude depression). ^{[58,66,109-111]}
15. Notable reduction in symptoms of systemic lupus erythematosus (SLE); up to 50% symptom reduction; benefit came from lower doses (160mg EPA and 140mg DHA). ^[45,112-116]

Conclusion
Decreases triglycerides and symptoms of depression. May also help with muscle soreness.

Recommended Dosage (Used in the Studies)
1. Maintenance dose: 250 mg to 1 gram fish oil (not omega-3) / daily. ^[100-101]
2. Reduction of soreness and increase of metabolic flux of muscle cells: 1 to 6 grams fish oil (not omega-3) / daily. ^[81,101-102]
3. According to the FDA, it is safe to take up to 3000 mg of omega-3 per day, this means 10 pills/capsules that are 1000 mg each and contain 300 mg of omega-3 each. ^[104]

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
Amazon.com; Bodybuilding.com

Side Effects of This Supplement
1. Toxins: mercury, dioxins, and polychlorinated biphenyls (PCBs), and peroxides (spoiled fish oil). ^[99]
2. Increased risk of prostate cancer; unreliable; might have been due to carcinogenic contamination; more research is needed though. ^[3]

References
1. Supplementation with omega3 polyunsaturated fatty acids and all-rac alpha-tocopherol alone and in combination failed to exert an anti-inflammatory effect in human volunteers
2. Age- and dose-dependent effects of an eicosapentaenoic acid-rich oil on cardiovascular risk factors in healthy male subjects
3. Plasma Phospholipid Fatty Acids and Prostate Cancer Risk in the SELECT Trial.
4. ietary fish oil decreases C-reactive protein, interleukin-6, and triacylglycerol to HDL-cholesterol ratio in postmenopausal women on HRT
5. Omega-3 fatty acids and hypertriglyceridemia in HIV-infected subjects on antiretroviral therapy: systematic review and meta-analysis
6. A meta-analysis shows that docosahexaenoic acid from algal oil reduces serum triglycerides and increases HDL-cholesterol and LDL-cholesterol in persons without coronary heart disease
7. Effect of fish oil supplementation on serum triglycerides, LDL cholesterol and LDL subfractions in hypertriglyceridemic adults
8. Effects of eicosapentaenoic acid versus docosahexaenoic acid on serum lipids: a systematic review and meta-analysis
9. Treatment of rheumatoid arthritis with marine and botanical oils: influence on serum lipids
10. Metabolic and endocrine effects of long-chain versus essential omega-3 polyunsaturated fatty acids in polycystic ovary syndrome
11. Docosahexaenoic acid supplementation decreases liver fat content in children with non-alcoholic fatty liver disease: double-blind randomised controlled clinical trial
12. Effects of prescription omega-3-acid ethyl esters on fasting lipid profile in subjects with primary hypercholesterolemia
13. Dose-response effects of omega-3 fatty acids on triglycerides, inflammation, and endothelial function in healthy persons with moderate hypertriglyceridemia
14. Effect of 6 Weeks of n-3 fatty-acid supplementation on oxidative stress in Judo athletes
15. The effects of low dose n-3 fatty acids on serum lipid profiles and insulin resistance of the elderly: a randomized controlled clinical trial
16. n-3 LC-PUFA-enriched dairy products are able to reduce cardiovascular risk factors: a double-blind, cross-over study
17. Effects of moderate-dose omega-3 fish oil on cardiovascular risk factors and mood after ischemic stroke: a randomized, controlled trial
18. Effect of fish oil (n-3 polyunsaturated fatty acids) on plasma lipids, lipoproteins and inflammatory markers in HIV-infected patients treated with antiretroviral therapy: a randomized, double-blind, placebo-controlled study
19. Benefits of fish oil supplementation in hyperlipidemia: a systematic review and meta-analysis
20. Fish oil supplementation in type 2 diabetes: a quantitative systematic review
21. Fish oil supplementation improves endothelial function in normoglycemic offspring of patients with type 2 diabetes
22. Effects of omega-3 fatty acid supplements on serum lipids, apolipoproteins and malondialdehyde in type 2 diabetes patients
23. Omega-3 fatty acid supplementation improves vascular function and reduces inflammation in obese adolescents
24. Moderate doses of EPA and DHA from re-esterified triacylglycerols but not from ethyl-esters lower fasting serum triacylglycerols in statin-treated dyslipidemic subjects: Results from a six month randomized controlled trial
25. Additive benefits of long-chain n-3 polyunsaturated fatty acids and weight-loss in the management of cardiovascular disease risk in overweight hyperinsulinaemic women
26. Effects of omega-3 fatty acids on postprandial triglycerides and monocyte activation
27. Prescription omega-3-acid ethyl esters reduce fasting and postprandial triglycerides and modestly reduce pancreatic β-cell response in subjects with primary hypertriglyceridemia
28. Acute fish oil and soy isoflavone supplementation increase postprandial serum (n-3) polyunsaturated fatty acids and isoflavones but do not affect triacylglycerols or biomarkers of oxidative stress in overweight and obese hypertriglyceridemic men
29. Efficacy and tolerability of adding prescription omega-3 fatty acids 4 g/d to simvastatin 40 mg/d in hypertriglyceridemic patients: an 8-week, randomized, double-blind, placebo-controlled study
30. Effects of adding prescription omega-3 acid ethyl esters to simvastatin (20 mg/day) on lipids and lipoprotein particles in men and women with mixed dyslipidemia
31. A controlled study on the effects of n-3 fatty acids on lipid and glucose metabolism in non-insulin-dependent diabetic patients
32. Supplementation with n-3 fatty acids reduces triglycerides but increases PAI-1 in non-insulin-dependent diabetes mellitus
33. Effects of a small quantity of omega-3 fatty acids on cardiovascular risk factors in NIDDM. A randomized, prospective, double-blind, controlled study
34. Effects of fish oil supplementation on glucose and lipid metabolism in NIDDM
35. Effects of fish oil supplementation on glucose and lipid metabolism in NIDDM
36. The hypotriglyceridemic effect of fish oil in adult-onset diabetes without adverse glucose control
37. Effect of omega 3 fatty acid on plasma lipids, cholesterol and lipoprotein fatty acid content in NIDDM patients
38. Effects of fish oil supplements in NIDDM subjects. Controlled study
39. Effect of fish oil concentrate on lipoprotein composition in NIDDM
40. Moderate intake of n-3 fatty acids for 2 months has no detrimental effect on glucose metabolism and could ameliorate the lipid profile in type 2 diabetic men. Results of a controlled study
41. A comparison of fish oil or corn oil supplements in hyperlipidemic subjects with NIDDM
42. A comparison of the effects of n-3 fatty acids from linseed oil and fish oil in well-controlled type II diabetes
43. Fish oil supplementation alters circulating eicosanoid concentrations in young healthy men
44. Effects of dietary modification and fish oil supplementation on dyslipoproteinemia in pediatric systemic lupus erythematosus
45. Fish oil in lupus nephritis: clinical findings and methodological implications
46. Meta-analysis of the effects of eicosapentaenoic acid (EPA) in clinical trials in depression
47. Omega-3 for bipolar disorder: meta-analyses of use in mania and bipolar depression
48. Complementary and alternative medicine for the treatment of major depressive disorder
49. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial
50. Omega-3 supplementation lowers inflammation in healthy middle-aged and older adults: a randomized controlled trial
51. The Mothers, Omega-3, and Mental Health Study: a double-blind, randomized controlled trial
52. EPA but not DHA appears to be responsible for the efficacy of omega-3 long chain polyunsaturated fatty acid supplementation in depression: evidence from a meta-analysis of randomized controlled trials
53. Omega-3 fatty acids as a treatment for perinatal depression: randomized double-blind placebo-controlled trial
54. Omega-3 fatty acids and supportive psychotherapy for perinatal depression: a randomized placebo-controlled study
55. Supplementation of a low dose of DHA or DHA+AA does not prevent peripartum depressive symptoms in a small population based sample
56. Effect of maternal docosahexaenoic acid supplementation on postpartum depression and information processing
57. Omega-3 fatty acids for major depressive disorder during pregnancy: results from a randomized, double-blind, placebo-controlled trial
58. Efficacy of ethyl-eicosapentaenoic acid in bipolar depression: randomised double-blind placebo-controlled study
59. Addition of omega-3 fatty acid to maintenance medication treatment for recurrent unipolar depressive disorder
60. A double-blind, placebo-controlled study of the omega-3 fatty acid docosahexaenoic acid in the treatment of major depression
61. A dose-ranging study of the effects of ethyl-eicosapentaenoate in patients with ongoing depression despite apparently adequate treatment with standard drugs
62. Ethyl-eicosapentaenoic acid for the treatment of psychological distress and depressive symptoms in middle-aged women: a double-blind, placebo-controlled, randomized clinical trial
63. Fish oil supplementation in the treatment of major depression: a randomised double-blind placebo-controlled trial
64. Omega-3 fatty acids in major depressive disorder. A preliminary double-blind, placebo-controlled trial
65. The role of essential fatty acids in chronic fatigue syndrome. A case-controlled study of red-cell membrane essential fatty acids (EFA) and a placebo-controlled treatment study with high dose of EFA
66. Double-blind, randomized, placebo-controlled trials of ethyl-eicosapentanoate in the treatment of bipolar depression and rapid cycling bipolar disorder
67. Cognitive and physiological effects of Omega-3 polyunsaturated fatty acid supplementation in healthy subjects

68. Blood pressure decrease with ingestion of a soya product (kinako) or fish oil in women with the metabolic syndrome: role of adiponectin and nitric oxide
69. A systematic review of fish-oil supplements for the prevention and treatment of hypertension
70. Moderate consumption of fatty fish reduces diastolic blood pressure in overweight and obese European young adults during energy restriction
71. Influence of very long-chain n-3 fatty acids on plasma markers of inflammation in middle-aged men
72. The effects of eicosapentaenoic acid-fortified food on inflammatory markers in healthy subjects--A randomized, placebo-controlled, double-blind study
73. No effect of fish oil supplementation on serum inflammatory markers and their interrelationships: a randomized controlled trial in healthy, middle-aged individuals
74. Dietary fish oil decreases C-reactive protein, interleukin-6, and triacylglycerol to HDL-cholesterol ratio in postmenopausal women on HRT
75. Treatment for 2 mo with n 3 polyunsaturated fatty acids reduces adiposity and some atherogenic factors but does not improve insulin sensitivity in women with type 2 diabetes: a randomized controlled study
76. The Effects of Fish Oil Supplementation on Markers of Inflammation in Chronic Kidney Disease Patients
77. Effect of Omega-3 fatty acid supplementation on markers of platelet and endothelial function in patients with peripheral arterial disease
78. Effect of n-3 fatty acids on patients with advanced lung cancer: a double-blind, placebo-controlled study
79. Effects of marine omega-3 fatty acids on serum systemic and vascular inflammation markers and oxidative stress in hemodialysis patients
80. Docosahexaenoic acid ingestion inhibits natural killer cell activity and production of inflammatory mediators in young healthy men
81. Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors
82. Combined effects of aerobic exercise and omega-3 fatty acids in hyperlipidemic persons
83. Effects of purified eicosapentaenoic and docosahexaenoic acids on glycemic control, blood pressure, and serum lipids in type 2 diabetic patients with treated hypertension
84. Omega-3 fatty acid supplementation for the treatment of children with attention-deficit/hyperactivity disorder symptomatology: systematic review and meta-analysis
85. EFA supplementation in children with inattention, hyperactivity, and other disruptive behaviors
86. EPA supplementation improves teacher-rated behaviour and oppositional symptoms in children with ADHD
87. Effect of supplementation with polyunsaturated fatty acids and micronutrients on learning and behavior problems associated with child ADHD
88. Omega-3 fatty acid treatment of children with attention-deficit hyperactivity disorder: A randomized, double-blind, placebo-controlled study
89. A randomized double-blind, placebo-controlled study of the effects of supplementation with highly unsaturated fatty acids on ADHD-related symptoms in children with specific learning difficulties
90. A randomized, double-blind, placebo-controlled trial of docosahexaenoic acid supplementation in children with attention-deficit/hyperactivity disorder
91. Effect of eicosapentaenoic and docosahexaenoic acid on resting and exercise-induced inflammatory and oxidative stress biomarkers: a randomized, placebo controlled, cross-over study
92. Effects of fish oil on the neuro-endocrine responses to an endotoxin challenge in healthy volunteers
93. Blunting the response to endotoxin in healthy subjects: effects of various doses of intravenous fish oil
94. Fish oil supplementation augments post-exercise immune function in young males
95. Do long-chain n-3 fatty acids reduce arterial stiffness? A meta-analysis of randomised controlled trials
96. Effect of low doses of long-chain n-3 PUFAs on endothelial function and arterial stiffness: a randomized controlled trial

97. Early impact of prescription Omega-3 fatty acids on platelet biomarkers in patients with coronary artery disease and hypertriglyceridemia
98. Product Review: Fish Oil and Omega-3 Fatty Acid Supplements Review (Including Krill, Algae, and Calamari Oil)
99. Description of the processes in the value chain and risk assessment of decomposition substances and oxidation products in fish oils
100. Omega-3 fatty acids and cardiovascular disease: new recommendations from the American Heart Association.
101. Fish intake, contaminants, and human health: evaluating the risks and the benefits.
102. Moderate intake of n-3 fatty acids for 2 months has no detrimental effect on glucose metabolism and could ameliorate the lipid profile in type 2 diabetic men. Results of a controlled study.
103. Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults.
104. Can you overdose on DHA and EPA?
105. Marine oil, and other prostaglandin precursor, supplementation for pregnancy uncomplicated by pre-eclampsia or intrauterine growth restriction
106. Randomized controlled trial of oral omega-3 PUFA in solar-simulated radiation-induced suppression of human cutaneous immune responses
107. Effect of eicosapentaenoic acid, an omega-3 polyunsaturated fatty acid, on UVR-related cancer risk in humans. An assessment of early genotoxic markers
108. Dietary fish-oil supplementation in humans reduces UVB-erythemal sensitivity but increases epidermal lipid peroxidation

109. Omega-3 fatty acid treatment, with or without cytidine, fails to show therapeutic properties in bipolar disorder: a double-blind, randomized add-on clinical trial
110. Omega 3 fatty acids in bipolar disorder: a preliminary double-blind, placebo-controlled trial
111. Omega-3 fatty acid treatment and T(2) whole brain relaxation times in bipolar disorder

112. Beneficial effect of eicosapentaenoic and docosahexaenoic acids in the management of systemic lupus erythematosus and its relationship to the cytokine network
113. Dietary fish oil and the severity of symptoms in patients with systemic lupus erythematosus
114. A randomised interventional trial of omega-3-polyunsaturated fatty acids on endothelial function and disease activity in systemic lupus erythematosus
115. The clinical effect of dietary supplementation with omega-3 fish oils and/or copper in systemic lupus erythematosus
116. Effect of MaxEPA in patients with SLE. A double-blind, crossover study

Anti-Estrogen - Stack/Combo

2013-09-11T07:15:00.004-07:00

Updated: September 11 2013

Why These?

Because these supplements may work to some degree. You can read more about each of the supplements by clicking on them. These include:

Androsta-3,5-diene-7,17-dione; metabolite of dehydroepiandrosterone (DHEA)
Grape seed extract (GSE)
Eurycoma longifolia jack

The Stack/Combo
1. Androsta-3,5-diene-7,17-dione; metabolite of dehydroepiandrosterone (DHEA):
a. This metablolite has anti-aromatase properties, but there is limited evidence that it will work in humans; the effect was shown in vitro (in isolated tissue).
b. Dosage: 25mg - 50 mg

2. Grape seed extract (GSE):
a. Limited evidence and unreliable effect due to poor bioavailability and absorption, but might work at high doses.
b. 2g - 4g

3. Eurycoma longifolia jack:
a. Limited evidence, but might work at high doses.
b. 200mg - 400mg

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
Amazon.com

Testosterone Increase - Stack/Combo

2013-09-11T02:44:00.001-07:00

Updated: September 11 2013

Why These?
Because these supplements may work to some degree. You can read more about each of the supplements by clicking on them.
These include:

Dehydroepiandrosterone (DHEA)
D-aspartic acid (DAA)
Fenugreek
Vitamin D3
Zinc

The Stack/Combo for Testosterone Increase
1. Dehydroepiandrosterone (DHEA):
a. Small effect in healthy men with normal testosterone, but increases testosterone in men with low levels with testosterone.
b. Dosage: 200mg - 400 mg

2. D-aspartic acid (DAA):
a. Limited evidence for testosterone increase; small and unreliable effect.
b. Dosage: 3 grams - 5 grams

3. Fenugreek:
a. May increase testosterone via 5-alpha reductase inhibition.
b. Dosage: 500 mg -1000 mg

4. Vitamin D3:
a. May only increase testosterone in vitamin D3 deficiency.
b. Dosage: 1000 IU - 3000 IU /daily

5. Zinc:
a. May only increase testosterone in zinc deficiency.
b. Dosage: 10 mg -15 mg

Please read the disclaimer before supplementation

Where Can You Buy These Supplement?
Amazon.com

Yohimbine (Yohimbe Extract)

2013-09-10T10:40:00.000-07:00

Updated: September 10 2013

What Is It?
Yohimbine (yohimbe, corynanthe yohimbe, yohimbe bark, aphordine, corynine, hydroaergotocin, and quebrachine) is a fat-burning compound, mild MAO-inhibitor, stimulant, aphrodisiac, and erectile dysfunction medicine (prescription medicine). Yohimbine increases epinephrine (adrenaline) levels in the body and inhibits regulatory process found on fat cells that is normally suppressive of fat burning. ^[3]

Sources of Yohimbine
Yohimbine is found naturally as an alkaloid in the Pausinystalia yohimbe tree (Corynanthe yohimbe), Rauwolfia Serpentina, and Rauwolfia family of plants. ^[1]

What Does Research (Human Studies) Say?
1. Increases erections; small effect; may be due to a combination of alpha-2-adrenergic antagonism (enhancing relaxation of the penile tissue so engorgement of blood can ensure) and increasing blood pressure (which would increase the amount of force in an erection). ^[1]
2. Decreases fat mass; notable effect but limited evidence; appears to affect both obese and lean individuals. ^[4]
3. Decreases symptoms of phobia; small effect and limited evidence; probably due to norepinephrine (noradrenaline) release, causing densensitization to the stress response. ^[9,10]
4. Increases cortisol; small effect. ^[11,12]
5. Increases anxiety; small and unreliable effect. ^[11,12]
6. Increases heart rate (HR); small and unreliable effect; due to stimulatory effect. ^[11,13]
7. Increases blood pressure (BP); small and unreliable effect; due to stimulatory effect. ^[11,13]
8. Increases alcohol dependence; small effect; via injections of yohimbine; increase cravings for alcohol; not demonstrated with oral intake. ^[12]
9. Decreases symptoms of orthostatic hypotension (light headedness upon rapidly standing up); small effect. ^[14]
10. Decreases cerebral blood flow; small effect. ^[13]
11. Increases penile girth; small effect. ^[15]
12. No/non-significant effect on lean mass. ^[4]
13. No/non-significant effect on power output. ^[4]
14. No/non-significant effect on rate of gastric emptying. ^[16]
15. No/non-significant effect on testosterone. ^[15]

Conclusion
May aid weight loss and be used in erectile dysfunction (ED).

Recommended Dosage (Used in the Studies)
1. Fat burn (decrease in fat mass): 0.2mg/kg bodyweight may be effective without cardiovascular side effects (heart rate, blood pressure, etc.).

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
Amazon.com; Bodybuilding.com

Side Effects of This Supplement
1. 5.4mg - 10mg / three times a day: nausea, abdominal pain, dizziness, and nervousness. ^[5]
2. 15-20mg / three times a day: rapid heart rate, irregular heartbeat, and hypertension. ^[6,7]
3. Other: acute neurotoxicity (with 5,000mg), ^[8] elevated blood pressure, heart rate, and glucose, agitation, and anxiety (300mg) ^[3].

References
1. Spectrophotometric determination of Rauwolfia alkaloids: estimation of reserpine in pharmaceuticals.
2. Yohimbine for erectile dysfunction: a systematic review and meta-analysis of randomized clinical trials
3. Yohimbine use for physical enhancement and its potential toxicity.

4. Yohimbine: the effects on body composition and exercise performance in soccer players

5. Adverse drug events associated with yohimbine-containing products: a retrospective review of the California Poison Control System reported cases.

6. Yohimbine: a new street drug.
7. Autonomic and psychic effects of yohimbine hydrochloride.

8. Acute neurotoxicity after yohimbine ingestion by a body builder.
9. Does yohimbine hydrochloride facilitate fear extinction in virtual reality treatment of fear of flying? A randomized placebo-controlled trial
10. Facilitation of fear extinction in phobic participants with a novel cognitive enhancer: a randomized placebo controlled trial of yohimbine augmentation
11. Psychological and neuroendocrine responses to social stress and to the administration of the alpha-2-receptor antagonist, yohimbine, in highly trained endurance athletes in comparison to untrained healthy controls
12. Pharmacologically induced alcohol craving in treatment seeking alcoholics correlates with alcoholism severity, but is insensitive to acamprosate
13. Effects of yohimbine on cerebral blood flow, symptoms, and physiological functions in humans

14. Comparative efficacy of yohimbine against pyridostigmine for the treatment of orthostatic hypotension in autonomic failure

15. Yohimbine treatment of organic erectile dysfunction in a dose-escalation trial
16. Effect of anti-obesity drugs promoting energy expenditure, yohimbine and ephedrine, on gastric emptying in obese patients

Zinc, Magnesium, and Aspartate (ZMA)

2013-09-10T07:26:00.001-07:00

Updated: September 10 2013

What Is It?
ZMA is an acronym for Zinc, Magnesium and Aspartate. It is supposed to increase testosterone levels, but this is controversial. ZMA is formulated as:

Zinc (zinc Monomethionine aspartate)
Magnesium (magnesium aspartate)
Vitamin B6 (pyridoxine)

Sources of ZMA
Same sources as zinc, magnesium, and vitamin B6. Other sources can be multivitamin tabs.

What Does Research (Human Studies) Say?
1. There is no evidence that ZMA increases testosterone levels in healthy males. ^[1,2]
2. Zinc can increase testosterone levels in people with zinc deficiency; there is no evidence that this occurs in those with a normal zinc status. ^[3,4]
3. Aspartate in ZMA is a mixture of both D and L isomers. Its effect is similar to D-aspartic acid (DAA), but the dose of the D isomer is too low to have any effect (as DAA) on testosterone levels. ^[7]
4. ZMA can alter dream perception (weird, vivid dreams); unreliable effect though; it may be due to increased conversion of tryptophan to serotonin. ^[5]
5. Reduction of anxiety due to synergism between B6 and Magnesium; unreliable effect. ^[6]

Conclusion
There is no evidence that ZMA increases testosterone levels in healthy males.

Recommended Dosage (Used in the Studies)
It doesn't matter; ZMA does not increase testosterone levels.

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
Amazon.com

Side Effects of This Supplement
Toxicity of zinc, magnesium, and vitamin B6.

References
1. Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement
2. Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism
3. Zinc deficiency in human subjects
4. Zinc in growth and development and spectrum of human zinc deficiency
5. Effects of pyridoxine on dreaming: a preliminary study
6. A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study
7. Nomenclature and symbolism for amino acids and peptides

Whey Protein

2013-09-08T09:25:00.003-07:00

Updated: September 9 2013

What Is It?
Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production.

Sources of Creatine
Whey protein is found in ricotta cheese, dairy milk, goat milk, cheese, and yogurt.

What Does the Research (Human Studies) Say?
1. Increase in muscle protein synthesis; notable effect, although an acute effect. ^[1-3]
2. Decrease in fat mass; small effect; aid the process of fat loss during hypocaloric diets, but there is no demonstrated benefit with whey protein over other protein sources. ^[4-9]
3. Increase in insulin; small acute effect; fasting insulin (chronically) is not effect and might be reduced. ^{[3,4,6,10,11]}
4. Increase in lean mass; small effect; limited evidence that whey is better than other protein in this aspect. ^[7,8,9,12]
5. Decrease in ghrelin; small effect. ^[4]
6. Increases insulin sensitivity; small effect; no insulin sensitizing effect in lean athletes. ^[6,13,14]
7. Decreases triglycerides; small unreliable effect; may be due to other protein. ^[6,14]
8. Decreases LDL-C; small unreliable effect; may be due to other protein. ^[6]
9. Increases total antioxidant capacity; small effect. ^[13,15]
10. Decreases appetite; small effect; seen in other proteins. ^[16]
11. Decreases intestinal permeability; small effect; due to glutamine content. ^[17]
12. Decreases the liver enzyme profile and liver fat; small effect. ^[13,14]
13. No/non-significant effect on weight; unreliable effect. ^{[4,5,6,7,8,13,15]}
14. No/non-significant effect on power output. ^[7,9,12]
15. No/non-significant effect on blood glucose. ^{[4,10,11,14,15]}
16. No/non-significant effect on bone mineral density. ^[8,19]
17. No/non-significant effect on blood pressure. ^[15,20]
18. No/non-significant effect on blood flow. ^[20]
19. No/non-significant effect on inflammation and C-Reactive Protein (CRP). ^[20]
20. No/non-significant effect on HDL-C. ^[6,15]
21. No/non-significant effect on total cholesterol. ^[6,14]
22. No/non-significant effect on insulin-like growth factor 1 (IGF-1); unreliable effect. ^[3]

Conclusion
May aid in muscle growth and weight loss.

Recommended Dosage (Used in the Studies)
1. Fatt loss (athlete or highly active person) or muscle building: 1.5-2.2g/kg bodyweight (0.68-1g/lb bodyweight) daily
2. Fatt loss: 1.0-1.5g/kg bodyweight (0.45-0.68g/lb bodyweight) daily
3. Normal intake: 0.8g/kg bodyweight (0.36g/lb bodyweight) daily
4. Read more about protein dosage by clicking here

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
Amazon.com; Bodybuilding.com

Side Effects of This Supplement
1. Nausea, hunger pangs, headaches, gas

References
1. Amino acid absorption and subsequent muscle protein accretion following graded intakes of whey protein in elderly men
2. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise
3. Whey and casein labeled with L-1-13Cleucine and muscle protein synthesis: effect of resistance exercise and protein ingestion
4.Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults
5. The effects of a higher protein intake during energy restriction on changes in body composition and physical function in older women
6. Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals
7. Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men
8. The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training
9. The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength
10. Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects
11. Metabolic effects of amino acid mixtures and whey protein in healthy subjects: studies using glucose-equivalent drinks
12. Whey Protein Before and During Resistance Exercise Has No Effect on Muscle Mass and Strength in Untrained Young Adults
13. Open-labeled pilot study of cysteine-rich whey protein isolate supplementation for nonalcoholic steatohepatitis patients
14. Effects of a whey protein supplementation on intrahepatocellular lipids in obese female patients
15. Changes in antioxidant status and cardiovascular risk factors of overweight young men after six weeks supplementation of whey protein isolate and resistance training
16. The effect of milk proteins on appetite regulation and diet-induced thermogenesis
17. Glutamine and whey protein improve intestinal permeability and morphology in patients with Crohn's disease: a randomized controlled trial
18. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study
19. The effects of a two-year randomized, controlled trial of whey protein supplementation on bone structure, IGF-1, and urinary calcium excretion in older postmenopausal women
20. Acute effects of whey protein isolate on blood pressure, vascular function and inflammatory markers in overweight postmenopausal women

D-Aspartic Acid (DAA)

2013-09-07T16:06:00.003-07:00

Updated: September 8 2013

What Is It?
D-aspartic acid (DAA) is one of the two forms of the amino acid Aspartic Acid; D-aspartic acid and L-aspartic acid (LAA). DAA is associated with some small health benefits, not LAA.
D-Aspartate is a neurotransmitter and a stimulant binding to NMDA receptors, though not as strongly as the amino acid neurotransmitter glutamate does. DAA can turn into N-Methyl-D-Aspartate (NMDA) which is a chemical that causes gonadotropin releasing hormone (GnRH) to be secreted from the hypothalamus.

Sources of Creatine
D-aspartic acid (DAA) is produced naturally in the body but also found in foods (fish, poultry, meat, eggs, dairy, nuts, seeds and legumes). It is produced in the human body from oxaloacetate by transamination. It can also be generated from ornithine and citrulline in the urea cycle.

What Does Research (Human Studies) Say?
1. Increase in testosterone; small and unreliable effect; may be an acute effect (6-12 days). ^[1-3]
2. Increases fertility; notable effect; but still limited evidence. ^[3]
3. Increase in sperm quality; small effect. ^[3]
4. Increase in sperm count; small effect; 50-100% increase over baseline. ^[3]
5. Increase in seminal motility; small effect; 50-100% increase over baseline. ^[3]
6. Increase in luteinizing hormone (LH); small and unreliable effect; 30-60% increase in LH. ^[3]
7. No effect/non-significant effect on lean mass. ^[2]
8. No effect/non-significant effect on fat mass. ^[2]
9. No effect/non-significant effect on induction of aromatase and increase in estrogen. ^[2]
10. No effect/non-significant effect on power output increase. ^[2]
11. No effect/non-significant effect on weight. ^[2]

Conclusion
DAA may increase the testosterone levels, but the effect is small and not reliable. Increase in infertility is a more notable effect of DAA supplementation.

Recommended Dosage (Used in the Studies)
1. Cycling protocol (12 days on followed by a week without supplementation): 3,000mg/daily
2. Non-cycling protocol: 2,000mg daily

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
Amazon.com

Side Effects of This Supplement
1. Continual supplementation with DAA (2,000mg daily) over 90 days did not show any harmfull effects. ^[2]

References
1. The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats
2. d-Aspartic acid supplementation combined with 28 days of heavy resistance training has no effect on body composition, muscle strength, and serum hormones associated with the hypothalamo-pituitary-gonadal axis in resistance-trained men

3. D-Aspartate, a Key Element for the Improvement of Sperm Quality

Creatine

2013-09-07T10:22:00.004-07:00

Updated: September 8 2013

What Is It?
Creatine is a nitrogenous organic acid that occurs naturally. It helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of adenosine triphosphate (ATP).

Sources of Creatine
Creatine is produced naturally in the body but also found in foods (mostly meats, eggs, and fish; some in dairy). It is manufactured in the human body from L-arginine, glycine, and L-methionine.

What Does Research (Human Studies) Say?
1. Increase in weight; largest and most reliable effect; it is due to water retention in persons who respond to creatine supplementation. ^[1-19]
2. Increase in hydration; notable and reliable effect; due to the increase in water weight in skeletal muscle tissue. ^{[1,7,18,20,21,22,23,24,25]}
3. Increase in strength and power output (power improvement); may, according to the studies, increase the strength by 12-20% and increase the power by 12-26%. There is a very small difference in effect between trained and untrained persons. ^{[4,7,9,15,19,26-64]}
4. Increase in muscle creatine content; large and reliable effect; best supplement to increase creatine in muscle. ^{[28,42,59,63,65-70]}
5. Increase in lean mass; small and unreliable effect; probably due to water weight gains. ^{[9,16,19,29,45,46,50,57,59,64,71-74]}
6. Increase in anaerobic running (cardiovascular ) capacity; small and unreliable effect. ^{[7,10,11,12,14,15,17,33,37,40,53,54,60,75-81]}
7. Increase in VO2 Max (improvements in VO2 max); small and unrealible effect. ^[1,33,82,83]
8. Increase in subjective well-being; small and unreliable effect. ^{[71,72,84-90]}
9. Increase in testosterone level; small and unreliable effect. ^{[36,50,61,91]}
10. Increase in dihydrotestosterone (DHT); unreliable study; in the study DHT increased by 40% (5g of creatine per day). DHT is involved in androgenetic alopecia (hair loss in men), so long-term creatine supplementation should be avoided in people with/risk of hair loss, even though the research is unreliable. ^[36]
11. Decrease in fatigue during exercise; small and unreliable effect. ^{[3,5,65,92-94]}
12. Decrease in muscle damage; small and unrealible effect. ^[95-98]
13. Increase in muscular endurance; small effect. ^[67,104,105]
14. Reduction in DNA damage (exercise-induced DNA damage); small effect. ^[26]
15. Reduction of lipid peroxidation (oxidative degradation of lipids); small and unreliable effect. ^[26,82]

16. Increase in DNA methylation (alters the expression of genes); unreliable effect. ^[106]

17. Decreased symptoms of osteoarthritis (meaning increased function of joints); small effect. ^[71]

18. Increased cognition in vegetarians; small effect; limited evidence. ^[107,108]

19. Improvement of blood glucose and glycemic control; small effect in healthy; more effective in diabetics. ^{[109,110,116,117]}

20. Decreased symptoms (improvement in symptoms) of Duchenne muscular dystrophy; notable effect, limited evidence though. ^[111,112]

21. Decrease in uric acid (urate) level; small effect. ^[2,6]
22. Decrease in depression; notable effect, especially in females. ^{[113,114,115]}
23. Decreased symptoms of sleep deprivation (such as cognitive dysfunction); small effect. ^[86,89]
24. Increase in body cell mass; small effect; limited evidence. ^[72]
25. Induction/increase in myonuclei proliferation; unreliable; limited evidence. ^[118]

Conclusion
Well, creatine works and is a very good supplement in those who respond to it.

Recommended Dosage (Used in the Studies)
1. Loading protocol (quicker saturation of cells with creatine): 0.3g/kg bodyweight for 5-7 days followed by 5g of creatine monohydrate afterwards. For a 90kg (200lb) individual, this means 27g of creatine a day for 5-7 days, followed by a period of time with 5g a day.
2. Non-loading protocol (slower saturation): constant dose of 3-10g creatine monohydrate
3. Water-solubility: creatine is not very water-soluble; using warm water can increase the solubility and the rate of dissolving. Micronized creatine (reduced particle) can help dissolving the powder.
4. Timing: appears that consuming creatine immediately post-workout is superior to pre-workout vis a vis body composition and strength. ^[118]

Please read the disclaimer before supplementation

106. Effects of creatine supplementation in Rett syndrome: a randomized, placebo-controlled trial
107. The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores
108. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial
109. Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial
110. Oligosaccharide and creatine supplementation on glucose and urea nitrogen in blood and serum creatine kinase in basketball athletes
111. Effect of creatine monohydrate in improving cellular energetics and muscle strength in ambulatory Duchenne muscular dystrophy patients: a randomized, placebo-controlled 31P MRS study
112. Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy
113. Creatine monohydrate in resistant depression: a preliminary study
114. A Randomized, Double-Blind Placebo-Controlled Trial of Oral Creatine Monohydrate Augmentation for Enhanced Response to a Selective Serotonin Reuptake Inhibitor in Women With Major Depressive Disorder
115. Open-label adjunctive creatine for female adolescents with SSRI-resistant major depressive disorder: a 31-phosphorus magnetic resonance spectroscopy study
116. Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic training
117. Creatine supplementation affects glucose homeostasis but not insulin secretion in humans
118. Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training
119. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength

Eggs - Healthy or Not?

2013-09-07T02:56:00.000-07:00

Updated: September 7 2013

Nutritional value per 100 g (3.5 oz)
Click here for the nutritional value of: Egg, whole, cooked, hard-boiled

What Does Research Say?
1. Eggs are filled with healthy saturated fats, protein, and choline. ^[1,2,3]
2. May regulate plasma glucose and ghrelin. ^[4,5]
3. Increases satiety (makes you feel less hungry) leading to consumption of less calories, which can aid in weight loss. ^[4,6,7,8]
4. Eggs have NOT been shown to cause cardiovascular disease. ^{[9,10,11,12,13,14,15,16,17]}
5. Eggs might worsen parameters of cardiovascular disease (cholesterol, lipoproteins) in those with metabolic syndrome or type II diabetes; probably highly dependent on the diet that is eaten alongside the eggs. ^{[1,5,10,13,14,18,19,20,21]}
6. Some Eggs may contain Omega-3 and these eggs seem to confer additional benefits to heart health through moderate consumption. ^[22,23]
7. No significant difference in protein value and bioavailability between raw and cooked eggs. ^[24]

Conclusion
Eggs are very healthy and one should not be afraid of them. Do NOT eat them raw! There is no significant difference in protein value and bioavailability between raw and cooked eggs.

Recommended Dosage (Used in Research)
3-4 eggs a day seems beneficial.

Please read the disclaimer before supplementation

Side Effects of Eggs
Raw eggs should NOT be eaten; this is because of biotin (vitamin B7) depletion and risk of bacterial (such as salmonella) infection.

References
1. Are the Current Dietary Guidelines Regarding Egg Consumption Appropriate?.

2. Consumption of one egg per day increases serum lutein and zeaxanthin concentrations in older adults without altering serum lipid and lipoprotein cholesterol concentrations.

3. Consumption of 2 and 4 egg yolks/d for 5 wk increases macular pigment concentrations in older adults with low macular pigment taking cholesterol-lowering statins.

4. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men.

5. Egg consumption as part of an energy-restricted high-protein diet improves blood lipid and blood glucose profiles in individuals with type 2 diabetes.

6. Short-term effect of eggs on satiety in overweight and obese subjects.

7. Egg breakfast enhances weight loss.

8. The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men.

9. Egg consumption and risk of cardiovascular disease in the SUN Project.

10. A prospective study of egg consumption and risk of cardiovascular disease in men and women.

11. Egg consumption and CHD and stroke mortality: a prospective study of US adults.

12. Egg consumption, serum total cholesterol concentrations and coronary heart disease incidence: Japan Public Health Center-based prospective study.

13. Egg consumption in relation to cardiovascular disease and mortality: the Physicians' Health Study.

14. Regular egg consumption does not increase the risk of stroke and cardiovascular diseases.

15. Daily egg consumption in hyperlipidemic adults--effects on endothelial function and cardiovascular risk. 16. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations.

17. Dietary cholesterol and the risk of cardiovascular disease in patients: a review of the Harvard Egg Study and other data.

18. Egg consumption and risk of type 2 diabetes in older adults.

19. Egg consumption and the risk of diabetes in adults, Jiangsu, China.

20. Dietary fat and cholesterol and risk of cardiovascular disease in older adults: the Health ABC Study.

21. Egg consumption and risk of type 2 diabetes in men and women.

22. Decrease in blood triglycerides associated with the consumption of eggs of hens fed with food supplemented with fish oil.

23. Biochemical effects of consumption of eggs containing omega-3 polyunsaturated fatty acids.

24. Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques

Beta-Alanine

2013-09-07T02:14:00.002-07:00

Updated: September 7 2013

What Is It?
Beta-alanine (β-alanine; 3-aminopropanoic acid) is a naturally occurring beta amino acid. β-Alanine is not used in the biosynthesis of any major proteins or enzymes. It is formed in vivo by the degradation of dihydrouracil and carnosine. β-Alanine is the rate-limiting precursor of carnosine, i.e. carnosine levels are limited by the amount of available β-alanine. Supplementation with β-alanine has been shown to increase the concentration of carnosine in muscles. Carnosine helps to buffer acid in muscles (and increases physical performance lasting 60-240 s) and can aid in lean mass gain.

Where Can It Be Found?
Beta-alanine are found in beta-alanine containing dipeptides such as carnosine, anserine and balenine. These dipeptides are found in protein rich foods such as chicken, beef, pork and fish.

What Does Research Say?
1. Increase in muscular endurance during exercises between 60-240 seconds. This benefit is small (2.5% increase in muscular endurance according to the studies). ^{[1,2,3,4,5,6,7,8]}
2. Increase in anaerobic running capacity; although unreliable. ^[9,10,11]
3. Reduction in fatigue (with improving time to exhaustion). ^{[3,5,6,10,13]}
4. Decrease in fat mass (fat loss effect); may be due to the extra workout volume. ^[2,14]
5. Increase in muscle mass (lean mass); unreliable and probably not potent; may be due to greater workload. ^[2,14,15]
6. No effect/non-significant effect on power output during workout. ^[1,2,4,7,16]
7. No effect/non-significant/Unreliable effect on VO2 max during workout. ^{[5,6,8,14,15]}
8. No effect/non-significant effect on testosterone, cortisol, growth hormone (GH). ^[4]

Conclusion
Probably increases the muscular endurance and anaerobic running capacity. It is better to take it throughout (multiple points) the day rather than solely pre-workout (PWO).

Recommended Dosage (Used in Research)
1. Starting standard dosage: 2,000-5,000 mg daily. Large doses of beta-alanine taken at once may result in a face paresthesia (tingling). See below.
2. Beta-alanine supplementation is not dependent on timing in relation to exercise, this means that it can be taken at multiple points throughout the day rather than solely pre-workout (PWO).

Please read the disclaimer before supplementation

Where Can You Buy This Supplement?
Amazon.com

Side Effects of This Supplement
1. No long-term studies have been performed on beta alanine supplementation, although studies up to eight weeks showed no harmful adverse effects.
2. The most common harmless side-effect of beta-alanine is paraesthesia (feeling of pins and needles). It is induced when a single dose corresponding to more than 10mg/kg bodyweight is given. These symptoms typically appear between 10 and 20 minutes after supplementation and can last up to 2 hours. This side effect can be minimized by dividing the doses (800-1,000mg beta-alanine multiple times daily).
3. Taurine-deficiency leading to increased susceptibility to alcohol-induced liver fat buildup in rats; no studies in humans showed taurine deficiency, although no human studies have assessed this directly. ^[17,18]

References
1. Important role of muscle carnosine in rowing performance
2. Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players
3. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players
4. Beta-alanine and the hormonal response to exercise
5. Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women
6. Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion
7. Effects of β-alanine supplementation on exercise performance: a meta-analysis
8. Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental design
9. The effect of beta-alanine supplementation on power performance during repeated sprint activity
10. Effect of β-alanine plus sodium bicarbonate on high-intensity cycling capacity
11. Effect of 10 Week Beta-Alanine Supplementation on Competition and Training Performance in Elite Swimmers
12. The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 Years): a double-blind randomized study
13. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold
14. Six weeks of high-intensity interval training with and without beta-alanine supplementation for improving cardiovascular fitness in women

15. Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial
16. beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters
17. The effect of taurine depletion by beta-alanine treatment on the susceptibility to ethanol-induced hepatic dysfunction in rats.
18. Taurine: protective properties against ethanol-induced hepatic steatosis and lipid peroxidation during chronic ethanol consumption in rats.

Epigallocatechin Gallate (EGCG)

2013-09-03T12:14:00.002-07:00

Updated: September 28 2013

What Is It?
Epigallocatechin gallate (EGCG), also known as epigallocatechin-3-gallate, is the ester of epigallocatechin and gallic acid, and is a type of catechin. It is the catechins such as EGCG that are considered to be the healthy compounds in tea.

Where Can It Be Found?
EGCG is found in green tea (Camellia Sinensis), but not in black tea (Camellia Sinensis).
Green tea contains approximately 50mg of EGCG.

What Does Research Say?
1. Weight loss (fat mass loss); but this is non-significant (unreliable) and probably not noticeable in healthy individuals. ^{[1,2,3,4,5,6]}
2. Increase fat oxidation (percentage of overall calories used coming from fatty acids rather than glucose); but this is unreliable and non-significant. ^{[6,7,8,9,10,11,12,13]}
3. Reduction in LDL-C. ^[3,14,15,16]
4. Possible improvements in insulin sensitivity. ^[12,17,18]
5. Increase in HDL-C; non-significant though. ^[1,15,16]
6. Increase (small) in blood flow. ^[19]
7. Decrease in heart rate (HR). ^[9,20]

Do You Need This Supplement?
May lead to weight loss.

Recommended Dosage (Used in Research)
1. Fat burning: 400-500 mg/daily of EGCG (most Green Tea Extract supplements are roughly 50% EGCG). You may add caffeine (read the disclaimer)
2. Cancer prevention: 200 mg/ 3 times daily or higher

Please read the disclaimer before supplementation

Where Can You Buy EGCG?
Amazon.com

Side Effects of This Supplement
1. Due to too much caffeine in green tea (>5 cups/day): headache, nervousness, sleep problems, vomiting, diarrhea, irritability, irregular heartbeat, tremor, heartburn, dizziness, ringing in the ears, convulsions, confusion, and liver toxicity in rare cases
2. Due to isolated EGCG: EGCG supplements have been linked with acute liver failure. ^[21]

References
1. Green tea improves metabolic biomarkers, not weight or body composition: a pilot study in overweight breast cancer survivors .
2. Effects of catechin enriched green tea on body composition
3. Catechin safely improved higher levels of fatness, blood pressure, and cholesterol in children
4. Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults
5. The effects of green tea on weight loss and weight maintenance: a meta-analysis
6. The effects of catechin rich teas and caffeine on energy expenditure and fat oxidation: a meta-analysis
7. Epigallocatechin-3-gallate and postprandial fat oxidation in overweight/obese male volunteers: a pilot study
8. The effects of EGCG on fat oxidation and endurance performance in male cyclists
9. Epigallocatechin-3-gallate increases maximal oxygen uptake in adult humans
10 .Effect of moderate intakes of different tea catechins and caffeine on acute measures of energy metabolism under sedentary conditions
11. The effects of epigallocatechin-3-gallate on thermogenesis and fat oxidation in obese men: a pilot study
12. Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans
13. Effect of endurance training supplemented with green tea extract on substrate metabolism during exercise in humans
14. Effect of 2-month controlled green tea intervention on lipoprotein cholesterol, glucose, and hormone levels in healthy postmenopausal women
15. Prospective double-blind crossover study of Camellia sinensis (green tea) in dyslipidemias
16. Effect of green tea extract on obese women: a randomized, double-blind, placebo-controlled clinical trial
17. Does supplementation with green tea extract improve insulin resistance in obese type 2 diabetics? A randomized, double-blind, and placebo-controlled clinical trial
18. Effects of dietary supplementation with the green tea polyphenol epigallocatechin-3-gallate on insulin resistance and associated metabolic risk factors: randomized controlled trial
19. Tea consumption enhances endothelial-dependent vasodilation; a meta-analysis
20. Epigallocatechin gallate, cerebral blood flow parameters, cognitive performance and mood in healthy humans: a double-blind, placebo-controlled, crossover investigation
21. Acture Liver Failure Induced by Green Tea Extracts: Case Report and Review of the Literature