Supplement Reviews

9. Vitamin E

What Is It:

The role and effectiveness of vitamin E as a supplement continues to be debated. Researchers agree that this vitamin has helpful antioxidant properties, and several studies have pointed to vitamin E as helping to prevent things such as cataracts and some forms of heart disease.

More research is needed for vitamin E and heart disease prevention, but the fact that vitamin E has antioxidant properties indicates that it may play a vital role in preventing certain types of cancers. Men should take note, however, that too much vitamin E can have the opposite effect and increase one’s risk of prostate cancer.

Seattle researchers recently found that men who have high levels of selenium can increase their risk of aggressive prostate cancer dramatically if they consume too much vitamin E.

How to Get It:

Men only need about 20mg of vitamin E a day. In addition to sunflower seeds, almonds, and other seeds and nuts, the best sources of moderate amounts of vitamin E are multivitamins.

Recommended Vitamin E Product

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8. Green Tea

What Is It:

For centuries, men have benefitted from the antioxidant properties of green tea. Green tea is merely a less processed form of the same plant that provides the world with black tea, and it has been especially popular in China, Japan, and other Asian nations.

Several studies have indicated that green tea can play an important role in helping men lose weight and maintain a healthy overall weight profile. Used in conjunction with exercise, green tea and green tea extract seem to reduce the chances that men will put weight back on after they lose it. Green tea also seems to boost the immune systems of those who take it regularly.

How to Get It:

There is no recommended amount of green tea for men, but most studies suggest that one cup of warm green tea a day is a good way to get the most from this supplement. Green tea extract is also available in the form of pills.

Recommended Green Tea Extract

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7. Chromium

What Is It:

The mineral chromium plays an important role in metabolism and insuring that the body’s cells process insulin correctly. Several studies have demonstrated that the mineral assists in maintaining the correct level of glucose in the bloodstream, and it is also possible that it has other salutary effects in adult males.

Some studies suggest that chromium is especially helpful in managing type 2 diabetes, but more research is needed to confirm this.

How to Get It:

Men over age 50 should have about 30mcg of chromium a day, while men younger than 50 need 35mcg. There are many chromium supplements on the market that can help ensure that men receive the appropriate amount of chromium, but high levels of chromium are also present in broccoli and red wine. Common chromium supplements include chromium picolinate and chromium nicotinate.

Recommended Chromium Product

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6. Calcium w/ Magnesium

What Is It:

Although calcium is widely known for promoting healthy bones, individuals are less commonly aware that magnesium serves a similarly important role. In fact, some experts believe that magnesium deficiency is the most common nutritional deficiency in the Western world.

In addition to strengthening bones, magnesium is used in more than three hundred chemical reactions that occur in the human body, and it is proven for its ability to improve the health of the heart and circulatory system. Additionally, magnesium is a natural blood thinner, which means that it has heart-attack- and stroke-preventing applications.

How to Get It:

Men can get the benefits of both calcium and magnesium when they take calcium supplements that also include magnesium. These are commonly found at any grocery, drug and health food store. Dairy products and dark green leafy vegetables are also rich in calcium, and whole grains, soy beans, dark chocolate, and several different kinds of nuts are great sources of magnesium.

Adult men should get approximately 1000mg of calcium and 420mg of magnesium each day.

Recommended Calcium + Magnesium

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5. Vitamin D

What Is It:

Commonly found in fortified milk, vitamin D performs a variety of useful functions in the body. Without enough vitamin D, the body cannot properly absorb calcium, and it will have difficulty repairing bone mass and maintaining overall bone health.

See Also: WebMD – Benefits of Vitamin D

There is also good evidence that vitamin D helps to prevent heart attacks and strokes, and individuals with low levels of the vitamin seem to be at greater risk of colorectal cancer and pancreatic cancer. Finally, studies have shown that men who consume adequate amounts of vitamin D have a lower amount of fat on their abdominal region.

How to Get It:

When exposed to sunlight, the human body will produce vitamin D on its own, but most men do not spend enough time in the sun for this to meet their vitamin D needs. Fortified milk and fish such as tuna and salmon are also good sources of vitamin D, but even men who have a diet rich in these foods can benefit from vitamin D supplements in the form of pills or drops. Men should consume at least 1,000mg of vitamin D every day.

Recommended Vitamin D Product

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4. Creatine

What Is It:

For men who want to gain muscle mass, creatine is a great way to increase muscle weight. Used in conjunction with weightlifting, men who take creatine supplements build muscle tissue more quickly than those who do not consume them.

Creatine is also used to treat certain medical conditions, including rheumatoid arthritis, congestive heart failure and various diseases that afflict muscle composition and function.

How to Get It:

Creatine is naturally created in the body’s muscular system, but animal proteins are also a good source of the chemical. Various creatine powders and drinks are now available to help men who want to supplement the amount of creatine their bodies produce. Typically, men who are exercising and lifting weights should take 5-10g per day. Before or after a workout, it makes no difference.

When creatine is used to treat various diseases, the amount that is prescribed varies according to the disease the chemical is being used to treat. When taking creatine supplements, it is also important to drink enough water—64oz a day.

Recommended Creatine Product

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Top 10 Creatine Powders

3. Omega 3

What Is It:

Most people today know that a diet high in saturated fats is not good for the human body. However, that does not mean all fats are bad. In fact, omega-3 fatty acids are essential to maintaining one’s overall health.

Found naturally in many fishes, omega-3 is best known for its ability to slow the growth of plaque on artery walls and other benefits that maintain the long-term health of the heart. Omega-3 also increases the levels of HDL cholesterol—which is the cholesterol that is beneficial to human beings—and it keeps a variety of bodily systems working well, including joints, retinas, and more.

How to Get It:

Various fishes such as salmon, sardines, and anchovies are rich in omega-3 fatty acids, but they are also readily available in supplement form as fish oil capsules. Many of these supplements also include vitamin E. Because too much fish oil can increase one’s risk of bleeding, most experts recommend that men consume no more than 3g of omega-3 fish oil a day.

Recommended Omega 3 / Fatty Acid

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2. Multivitamin

What Is It:

Multivitamins are perhaps the most well-known and widely used dietary supplements on the market today. As their name suggest, multivitamin supplements combine a wide spectrum of vitamins in one dose.

There are a variety of choices on the market today, but they all combine minerals such as zinc and chromium with the B-complex vitamins as well as vitamins A, C, D, and other vitamins and minerals. Typically found in pill form, multivitamins are easy to take, and they are widely available at grocery stores, drug stores, health food stores, and online.

How to Get It:

Taking multivitamins at mealtimes will increase their effectiveness, as the body processes them better when it is also processing food. The type of multivitamin supplement that men should choose depends on their particular needs and the relative concentrations of the different nutrients found in each multivitamin.

Recommended Multivitamin Brand

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1. Whey Protein

What Is It:

Found in the liquid that is leftover from the process of making cheese, whey protein is a supplement that has been gaining in popularity during recent years. Though research is ongoing, many studies have found that whey protein assists in the building of lean muscle, and it also contains many amino acids that are beneficial to one’s heart health.

Whey protein can also boost weight loss, and there are indications that it plays a role in preventing colon cancer and other cancerous growths. Finally, some studies suggest that whey protein improves the overall response of one’s immune system when it encounters viruses and other stresses.

How to Get It:

Whey protein is available as a dietary supplement in a powder form that can be mixed with water and other liquids for consumption. Men who are engaging in regular strength-training exercise should have about 1.5g of whey protein a day to experience the maximum beneficial effects of the supplement.

Recommended Whey Protein

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Top 10 Protein Powders

Wrapping Up

Take Supplements Wisely

Dietary supplements are no substitute for a healthy diet and exercise plan, but they are worthwhile additions that can improve any man’s health. Whether a man is in good shape now or is just beginning to exercise regularly and eat a healthy, balanced diet, nutritional supplements can make up for what one might lack, and they can improve one’s quality of life overall.

As with all plans for the human body, men who want to take nutritional supplements should consult their doctor for advice, and this list of the top ten supplements for men is a great way to broach the subject with one’s physician.

The post 10 Best Supplements for Men – Top Products for Men’s Health appeared first on Supplement Hound - Supplement Reviews for 2016.

from Supplement Hound – Supplement Reviews for 2016 http://supplementhound.com/best-supplements-for-men/

10 Best Supplements for Prostate Health – Information and Product Listing

Last Updated: Wednesday, October 26, 2016

Looking for Supplements That Boost Prostate Health?

Experts say that one in seven men will be stricken with prostate cancer, one of the most common types of cancer for the male gender. The good news is most men who have prostate cancer do not die from it.

Statistics from the American Cancer Society show that there are about 233,000 new cases of prostate cancer each year but of those, only about 29,480 men die from it. It has been reported that 2.5 million men in the United States who have been diagnosed with prostate cancer sometime during their life are still alive today. While these statistics can be somewhat encouraging, they can still be scary for both men and their loved ones.

The Risk of Prostate Cancer

Along with the increase in numbers of men who are getting prostate cancer, there has also been an increase in research and information that has become more readily available in recent years. Now more than ever, men are able to find out how to best care for their prostate and how to go about achieving optimal prostate health.

What Can Men Do?

The first thing men should do in order to determine how to keep their prostate healthy is to find out their PSA score. PSA stands for Prostate-specific antigen and can be found by doing a simple blood test. Results are measured by the concentration of nanograms of PSA per milliliter of blood (ng/mL). MedicineNet’s website gives great information on PSA counts.

It states normal levels range between 1.0 and 4.0 ng/mL. If men find that their PSA levels are higher than normal, they might be recommended to have an ultrasound-guided biopsy of the prostate.

Men can also keep in mind things they can do on their own to try to keep their PSA levels within a normal range and to even lower their PSA levels. Lowering their PSA can be as simple as getting adequate exercise, drinking less coffee and alcohol and quitting smoking. There are also supplements for prostate health men can take.

Top 10 Supplements to Help Maintain a Healthy Prostate

10. Garlic Powder

Thanks to its unique, pungent flavor, garlic is an herb that is mainly used as a way to season or add flavor to food. Besides adding flavor garlic has been used for its medicinal purposes and has helped to treat a variety of diseases and conditions for many years. Garlic grows as a plant above the ground and comes in bulbs which are separated into cloves.

How It Works:

Allicin, the active ingredient in garlic can aid in prostate health by treating benign prostatic hyperplasia. BPH is a non-cancerous condition in men that enlarges the prostate which in turn blocks the urethra, making it difficult or painful to urinate.

How to Take It:

Garlic comes in a variety of forms including garlic oil, garlic extract, fresh garlic cloves, garlic powder and capsules. To get the best benefits of garlic, it is best eaten in its raw form but it can also be used as a supplement by sprinkling 3/4 teaspoon of garlic powder on foods.

Recommended Garlic Supplement

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9. Vitamin B6

Vitamin B6 is part of the vitamin B complex group. There are several forms of this vitamin but the active form is known as pyridoxal phosphate or PLP. Vitamin B6 is also be called pyridoxine. This important water-soluble vitamin is necessary for sugars, fats, and proteins to properly function in the body. It is also essential for growth and development of the brain and nerves.

How It Works:

When it comes to prostate heath Vitamin B6 plays an important role because it is known to be able to fight high homocysteine levels. In doing so, it helps prevent the prostate from swelling and aids in urination. Vitamin B6 can also lower the levels of prolactin which is linked with reproductive issues in males. When prolactin levels are normal, the chances of having an enlarged prostate decreases.

How to Take It:

Vitamin B6 is often included in a daily multivitamin and can also be found in foods such as fish (especially tuna), organ meats, starchy vegetables and non-citrus fruits.

Recommended Vitamin B6 Product

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8. Zinc

Zinc is a metal that is considered an essential trace mineral and is necessary for overall growth and body function, especially in the immune system and in vision. It is also believed to have antioxidant properties and can help an injury to heal faster.

How It Works:

Zinc plays a very important role when it comes to men’s health in general. It can be used to increase male fertility and help with erectile dysfunction. This mineral can also be used for men in the treatment of BPH. In fact, Zinc has been known to play a role in reducing the size of the prostate gland since the 1970s and has been considered to be important for men and prostate health ever since.

How to Take It:

This mineral can be taken as a supplement in capsule form and is often found in vitamin and mineral supplements that are taken daily. Food rich in zinc include seafood like lobster and crab but especially oysters, red meat and poultry.

Recommended Zinc Supplement

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7. Vitamin C

Vitamin C is also called L-ascorbic acid or ascorbate. Humans must rely completely on food and supplements in order to get this essential nutrient. Vitamin C is most widely known for maintaining a healthy immune system and also aids in the absorption of iron.

How It Works:

According to the National Cancer Institute, certain studies have shown that high doses of Vitamin C have helped to slow the growth and prevent the spread of cancer cells in certain types of cancer including prostate cancer.

How to Take It:

Vitamin C can be taken in capsule form, intravenously and is found in foods like fresh fruits, especially citrus fruits like oranges, grapefruit and also kiwi, cantaloupe and strawberries. Vitamin C can also be found in sweet green and red peppers and also Brussels sprouts.

Recommended Vitamin C Product

Buy Viva Vitamin C– $13.66

6. Green Tea Extract

Green tea extract is made from the leaves of the Camellia sinensis plant. There has been a lot of buzz about this amazing super food and for good reason. Researchers say the reason green tea has so many health benefits is that is contains a type of antioxidant called catechins that can prevent cells from being damaged.

How It Works:

In recent studies, one particular polyphenol found in green tea extract was actually able to block histone deacetylases HDAC), a type of inhibitor found in large amounts in certain types of cancer cells, including prostate cancer. Studies also show that men in Asian countries are at much lower risk of getting prostate cancer. The studies point to the reason being that Asian men drink larger amounts of green tea.

How to Take It:

Green tea extract can be ingested by mouth in the form of green tea. To make green tea, simply add 1 teaspoon of green tea leaves in 8 ounces boiling water.

Recommended Green Tea Extract

Buy Zhou Nutrition – $16.81

5. Lycopene

Men have probably heard it over and over again that they should start eating more cooked tomatoes to aid in prostate health. One reason is because tomatoes contain lycopene which is a natural chemical that is in the same family as beta-carotene, a powerful antioxidant. Lycopene is also the carotenoid that gives fruits and vegetables its reddish color.

How It Works:

Experts say that by eating food with lycopene, the risk of getting prostate cancer is lowered. Because of its antioxidant properties, lycopene has the capability to block free radicals from damaging cells. according to WebMD, when men take lycopene supplements, it could prevent the progression of prostate cancer.

How to Take It:

Lycopene can be taken as a supplement in capsule form but can also be found in tomatoes, including sauces, pastes and juices made from tomatoes. It can also be found in other red foods such as guava, sweet red peppers and papaya.

Recommended Lycopene Supplement

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4. Saw Palmetto

Saw palmetto is an herb that is found throughout the southeastern United States. It is also known as the American dwarf palm tree and cabbage palm. Saw Palmetto gets its name because of its sharp spines on the leafstalks similar to the teeth of a saw. The plants contain berries which are used as herbal supplements.

How It Works:

For men with prostate issues including BPH, saw palmetto is one of the most highly recommended supplements for treatment. Its main use is specifically for treating symptoms caused by enlarged prostates. This herb has been known to block the action of an enzyme that can convert testosterone into a more potent form which can in turn cause the prostate to become enlarged.

How to Take It:

Saw palmetto comes in many different forms such as a liquid extract, tea, capsule or topical. Saw palmetto can also be eaten raw or in a salad.

Recommended Saw Palmetto Product

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3. Nettle Root

Nettle root is a plant and is sometimes referred to as stinging nettle. Both the root and the parts of it above the ground are used for medicinal purposes. It is important not to confuse the perennial Eurasian herb, with the stinging nettle that is native to the southeastern United States. The perennial Eurasian herb is the one that is important for prostate health.

How It Works:

Men can use nettle root to help with urinary problems caused by an enlarged prostate. Nettle root can help to relieve such symptoms as painful urination, an inability to urinate, and frequent urination.

How to Take It:

When cooked, nettle root is similar to spinach and contains high amounts of Vitamins A, C, potassium, manganese and calcium. Nettle root can be taken in capsule form and also in tea and a liquid extract.

Recommended Nettle Root Extract

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2. Red Clover

Red clover is a plant as well but only the tops are used for medicinal reasons. The flower of the plant is usually dark pink and is a common ingredient that helps give herbal tea a sweeter taste. Other common names include purple clover, trefoil and wild clover.

How It Works:

This plant contains isoflavones and in studies done in men, it has been proven to stop the progression of prostate cancer. As reported by Natural News, a study was done at the Department of Urology and Andrology in Austria that proved the benefits of red clover. Men over the age of 65 who participated in the study were given a daily dose of isoflavone extract from red clover for a period of one year. The results of the test showed that PSA levels in the men were reduced significantly.

How to Take It:

As a supplement, red clover can be taken in capsule form as well as in herbal teas and liquid extracts.

Recommended Red Clover Supplement

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1. Boron

Boron is a mineral that can be found in food and in the environment. As a supplement, it has mainly been used to help build strong bones and muscles.

How It Works:

Boron can also potentially lower the risk of men getting prostate cancer. One study showed that men who took a higher dose of boron were at less of a risk for prostate cancer.

The study showed that men who consumed at least 1.8 mg of boron a day had less than one-third the risk of men who consumed less than 0.9 mg of boron a day.

According to Life Extension Magazine, boron reduced prostate cancer incidences by 64%.

How to Take It:

Boron can be taken in capsule form and can also be found in foods such as fruits and nuts.

Recommended Boron Supplement

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Wrapping Up

With such a high rate of men being diagnosed with BPH and prostate cancer, it is imperative for men to do all they can to achieve optimum prostate health. The supplements listed above can be a key factor in achieving this.

While it is best to eat a healthy diet rich in the above vitamins, minerals and herbs, it can help to take supplements in capsule form as well. It is important to know whether or not the supplements are going to interfere with prescribed medications and also the correct dosages to take.

Thankfully, with ongoing research in prostate health there are many options for men and they can be well-educated when it comes to taking care of their prostate and keeping their PSA counts within normal levels. Prevention is often the key when it comes to cancer and that can be especially true of prostate cancer.:

The post 10 Best Supplements for Prostate Health – Information and Product Listing appeared first on Supplement Hound - Supplement Reviews for 2016.

from Supplement Hound – Supplement Reviews for 2016 http://supplementhound.com/best-supplements-for-prostate-health/

Best Supplements for Crossfit Athletes – Endurance, Energy & Recovery Products

Last Updated: Wednesday, October 26, 2016

Supplements for Crossfit

CrossFit is a popular exercise program that became well-known after being utilized by a wide variety of different industries, including military teams, police academies, marital artists and professional athletes. It is now common for individuals who are interested in becoming physically fit to sign up for classes at their local CrossFit facility, and there are also several training exercises that can be successfully performed from the comfort of each person’s home. The main purpose of CrossFit is to provide additional strength and conditioning by focusing on all aspects of the body.

In other words, CrossFit enthusiasts do not spend a lot of time working on one specific technique. Instead, they follow a diverse program that will get them in shape for everything from boxing to riding a mountain bike.

Perks of Crossfit

One of the major perks of CrossFit is that it can easily be adapted to fit the needs, skill level and physical ability of almost anyone. For example, there are training exercise programs available for seniors and children. With this in mind, anyone who wants to improve their overall strength and conditioning should definitely consider either signing up for a CrossFit program or taking advantage of an at home CrossFit workout plan. Sticking with one of these programs will help everyone lose weight, tone their body and improve their health.

Maintaining Balance

It can be difficult for many CrossFit participants to achieve the proper balance of nutrition and exercising, especially if they are not currently taking supplements on a regular basis. Therefore, experts recommend eating balanced meals and taking at least one or two supplements to assist with any specific deficiencies or extra needs. For example, everyone needs Omega-3 fatty acids, but even people who eat fish on a regular basis could have a deficiency of this very important substance.

After all, the human body uses Omega-3 for several of our most essential functions such as tissue repair and thinking. Fortunately, this is one of the many supplements that is available for individuals who have decided to add CrossFit training into their regular routine. Utilizing a mixture of the supplements in our list will make your body healthier and more responsive to training.

Top 10 Supplements for Crossfitters

10. Multivitamin

A multivitamin is a pill or gummy that contains a mix of basic vitamins and minerals needed for overall health and wellness. These supplements are not specific to the needs of runners, but they are essential for anyone suffering from nutritional deficits. They are designed to cover inadequacies in a person’s diet, reducing the chances that a nutritional deficiency will occur.

How It Works:

When runners take a multivitamin on a daily basis, they receive a supplemental supply of vitamins and minerals each day. When their daily diet fails to meet some nutritional need of the body, the supplement provides what is needed to sustain energy and efficient functioning.

How to Take It:

Runners should select a high-quality multivitamin designed for people with active lifestyles. The best supplements provide at or close to 100% of the daily recommended value for most included vitamins and minerals. Follow package instructions for dosage requirements.

Recommended Multivitamin Brand

Buy Opti-Men – $14.29

Buy Opti-Women – $8.96

Top 10 Multivitamins for Women

9. Fish Oil/Omega 3

Fish oil contains two forms of healthy fat that are essential to human health, EPA and DHA. According to the University of Maryland’s Medical Center, there are many benefits to consuming omega-3 fatty acids, ranging from reduced inflammation and enhanced brain function to reduced chance of developing heart disease, cancer and other life-threatening health conditions.

How It Works:

The human body cannot naturally create omega-3 fatty acids, so humans must keep their stores high through diet and supplementation. These fats are digested and spread throughout the body to assist cells as needed.

How to Take It:

Runners should try to consume as much omega-3 fatty acids as possible through their daily diets. The American Heart Association recommendation for omega-3 consumption is currently two 3.5 ounce servings of fatty fish per week. This is a minimum recommendation, and runners may benefit from consuming fish three times per week or consuming a high-quality fish oil supplement daily.

Recommended Fish Oil

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Top 10 Fish Oil Supplements

8. Calcium

Calcium is a chemical element that all living creatures need to remain strong and mobile. This is an essential nutrient that helps muscles function properly without injury and keeps bone strong and resistant to fractures and breaks. It also helps nerve functioning as messages are passed between the brain and the rest of the body.

How It Works:

Runners put their bodies through incredible stress when training to improve personal bests or prepare for races. Calcium-rich foods and supplements ensure that the bones and muscles remain strong and functional, reducing the risk of stress fracture and other injuries common to runners.

How to Take It:

Runners should consume a 1,000 mg calcium supplement daily with food. The best results come from taking 500 mg twice daily. Runners over the age of 50 may need to take 1,200 mg to compensate for the natural weakening of bones that comes with age.

Recommended Calcium

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Top 10 Calcium Supplements

7. Co Enzyme Q10

According to Dr. Andrew Weil, M.D., CoQ10 is an antioxidant found readily in the heart muscles and throughout the human body. It is essential to the production of energy within cells and is believed to keep the heart and other vital organs fully functional and healthy.

How It Works:

The benefits connected to CoQ10 likely come from the antioxidant’s ability to generate energy for human cells and its critical role in proper oxygen utilization throughout the body. The more energy required by an organ, the more CoQ10 found naturally in cells making up the organ. Runners consume this supplement to promote heart health, keep their bodies energetic and protect their overall health and well being.

How to Take It:

The best CoQ10 supplements are in ubiquinol form and offer at least 90 mg per serving. Runners should take one dose daily unless otherwise directed by a doctor.

Recommended Q10

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Top 10 Co Enzyme Q10 Supplements

6. Vitamin B

There are eight B vitamins, and they are all essential to overall health and athletic performance. Though each of these vitamins have their own benefits for athletes, as a group, they are important for the healthy breakdown of food and overall health of the hair, eyes, skin and liver.

How It Works:

When the body has adequate amounts of all B vitamins, it will efficiently turn carbohydrates into glucose to increase and sustain energy levels. These vitamins also help improve breakdown of protein, and runners depend on healthy protein absorption in order to support their muscles and joints.

How to Take It:

Many runners who consume a balanced diet and take a multivitamin will maintain a healthy balance of all B vitamins in their system. Those concerned about deficiencies for specific B vitamins can take daily supplements to ensure adequate consumption.

Recommended Vitamin B

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Top 10 Vitamin B Supplements

5. Conjugated Linoleic Acid

CLA is a variation of the omega-6 fatty acid known as linoleic acid. It is consumed naturally through meats and dairy products, so vegetarian and vegan runners are at heightened risk of suffering from CLA deficiency. Many athletes and bodybuilders take daily CLA supplements because it is believed to help with fat burning and muscle building.

How It Works:

According to Dr. Oz, CLA is a leading natural fat burner because it helps stop the growth of fat cells and increases the rate of fat burning when adequate amounts are consumed consistently. While scientists are not certain why this healthy trans fat helps the body burn fat quickly, it has become a leading supplement for runners interested in maintaining a healthy body weight.

How to Take It:

Runners should take a 1-ounce CLA supplement three times a day with food for best results. Consumption of grass-fed beef and eggs is also recommended.

Recommended CLA Product

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Top 10 CLA Supplements

4. Whey Protein

Whey is a liquid substance that is created naturally through the cheese-making process. The unprocessed liquid is known as whey concentrate and is rich in protein as well as lactose. The concentrate is further processed to isolate the protein, creating whey protein isolate. Many runners use whey protein supplements as after-workout boosts to help with protein synthesis.

How It Works:

Whey protein is quickly absorbed into the bloodstream and distributed to muscles, so it is considered the best supplement for tired muscles. When consumed on a routine basis, these supplements can increase overall protein consumption to help with lean muscle growth and enhanced muscle strengthening. It can also help muscles recover from the stress of intense workouts, including long runs.

How to Take It:

Most runners consume why protein shakes, but there are also some protein pills now on the market. Some runners also enjoy baking or cooking with whey protein powder.

Recommended Whey Protein

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Top 10 Whey Protein Powders

3. L-Carnitine

L-carnitine is a natural substance essential to the processing of fat into energy to sustain bodily activities. According to the Medical Center at the University of Maryland, there is scientific evidence that l-carnitine supplements are useful in the treatment of various heart conditions and hardening of arteries throughout the body. Many runners supplement with l-carnitine because it is believed to help with physical performance and may help with weight loss.

How It Works:

The human body creates this substance in the liver and kidneys by synthesizing two amino acids, lysine and methionine. The substance is then transported throughout the body to energize and support cells. Adequate consumption of essential amino acids is typically enough to ensure the body creates and distributes enough l-carnitine.

How to Take It:

Runners may take up to 4 grams of l-carnitine daily to help maintain a healthy body weight and build lean muscle.

Recommended L-Carnitine Product

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Top 10 Carnitine Products

2. Caffeine

Caffeine is a natural stimulant obtained primarily from cocoa beans, tea leaves and coffee beans. This is one of the most common supplements taken by runners interested in improving their performance during training sessions and races. Not only does it provide energy for all cells throughout the body, but it helps with mental focus as well.

How It Works:

Caffeine works by stimulating the central nervous system, giving the human body a quick jolt of energy that helps runners push through aggressive training sessions.

How to Take It:

Runners can take caffeine pills according to package instructions or use energy drinks, coffee, tea and powdered water enhancements prior to intense workouts. There are many different products on the market to help runners supplement with caffeine when it is needed during long races or training runs.

Recommended Caffeine Product

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Top 10 Caffeine Products

1. Creatine

Creatine is produced in the body through the metabolism of protein. It is distributed throughout the body to energize cells and help muscles perform efficiently. Men’s Health Magazine identifies creatine as a great supplement for runners and other athletes interested in gaining lean muscle mass and sustaining healthy, strong muscles.

How It Works:

The more energy a runner has, the harder they can push their bodies during training sessions or races. The harder the body is pushed, the faster the runner will progress toward better race times and other physical fitness goals. Runners may also use creatine supplements before weightlifting workouts if they are interested in building lean muscle mass and improving overall strength.

How to Take It:

Creatine is typically purchased in powder form and mixed with water prior to workouts where increased energy is desired. Some protein powders also contain added creatine and make excellent pre-workout shakes.

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Top 10 Creatine Supplements

Wrapping Up

Each runner has different nutritional and performance needs and will require a different combination of supplements. Those uncertain about their needs should keep a food log for at least a week or two. This will reveal potential nutrient deficiencies. Runners should also consider their lifestyle, since vegetarians or vegans may have different nutritional deficiencies than those who eat meat.

All runners can benefit from some performance-enhancing supplements, but these are best chosen according to each runner’s needs. Someone trying to gain lean muscle mass may choose different supplements than a runner primarily interested in improving running time without concern for muscle mass.

When selecting supplements, quality is critically important. The best supplements for runners will include the right quantity of essential ingredients without unnecessary filler ingredients. The way that some supplements are processed is also important, since some vitamins, minerals and enzymes are lost when processed excessively or at high temperatures.

The post Best Supplements for Crossfit Athletes – Endurance, Energy & Recovery Products appeared first on Supplement Hound - Supplement Reviews for 2016.

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10 Best Bodybuilding Supplements – Information and Recommendations

Last Updated: Wednesday, October 26, 2016

Guide to the Best Supplements for Bodybuilding

Bodybuilding is a sport like no other in that it requires a level of discipline, knowledge and nutrition that not many other sports can match up to. It is an activity that requires you to learn the ins and outs of your body, the proper way to perform workouts and exercises and gain enough nutritional knowledge that would make a doctor proud.

Getting Started

If you have ever ventured into the world of bodybuilding or experience a rigorous workout regime than you are well aware that nutrition plays a lot bigger role than any other aspect of the sport. An aspiring bodybuilder’s biggest mistake would be to ignore properly educating themselves on the nutritional aspect of the sport.

While nutrition is a primary factor in a successful bodybuilding career, it is sometimes hard to maintain because bodybuilding is a sport that requires a LOT OF NUTRIENTS which means a lot of food, which means a lot of MONEY! This is where the best bodybuilding supplements can make a big difference in helping you achieve and maintain the level of nutrition needed for this hardcore sport.

These supplements for bodybuilding below will provide you with extra boosts of required nutrients that will support your muscular hypertrophy and keep your overall health stable.

There are numerous supplements, herbs and vitamins that can help bodybuilders to gain more muscle mass, enjoy especially intense workouts and reduce body fat. Some of these supplements include glutamine, protein powder, lysine, compounds that are taken before a workout, testosterone boosters, niacin, vitamin C and MSM.

How Supplements Benefit Bodybuilders

When a person lifts weights, microscopic tears occur in the muscle fibers. After the workout, the body swiftly repairs the muscles and attempts to increase their size and strength to allow the person to more easily lift heavy weights in the future.

Although this process is natural, the body must use certain amino acids and vitamins when repairing and building skeletal muscles. Additionally, bodybuilders generally require more vital nutrients than a person who does not lift weights.

Choosing Among the Best Supplement Brands

Many studies have shown that supplements function synergistically. For example, taking one herb that increases testosterone may be effective, but using three botanicals that raise a person’s levels of testosterone will exponentially improve the potency of every compound in the mixture.

Although many supplements naturally augment the production of certain hormones and compounds in the body, other vitamins and minerals reduce the effects of other, detrimental hormones. One way to substantially increase the beneficial impact of a testosterone booster is to take a supplement that decreases the production of cortisol and estrogen, which both reduce muscle mass and compete for the same receptors as testosterone.

Eliminating Body Fat While Building Muscle

Excess fat will store aromatase, which can convert testosterone into estrogen. Prolactin also builds up in fat cells, and this hormone functions in the same way as estrogen. In addition to using supplements that burn fat, a person can lose body fat by gaining extra muscle mass, which will utilize the nutrients that the fat cells would have otherwise used up and increase the individual’s metabolism.

We have comprised a list below of the most essential bodybuilding supplements that you should consider before embarking on your journey to the next Mr. Olympia contest.

Top 10 Bodybuilding Supplements for Both Beginners and Pros

10.) Joint Support Vitamins

Substances that increase the strength of a person’s joints and cartilage include MSM, glucosamine, chondroitin, calcium and vitamin C. In addition to preventing injuries, taking these supplements will substantially reduce pain and inflammation.

The body uses MSM, or methylsulfonylmethane, to build collagen, which is a fibrous protein that keeps the joints, the muscles and the skin strong and elastic. Furthermore, MSM can improve the texture of the skin and enhance its color.

Glucosamine and chondroitin are both fatty acids that are naturally found in cartilage, and some studies have indicated these substances will also help to strengthen a person’s bones.

A bodybuilder should consume 1,200 milligrams to 3,000 milligrams of MSM per day and take 1,500 milligrams of glucosamine every 24 hours. The athlete’s daily dosage of chondroitin should be between 800 milligrams and 1,000 milligrams. Due to the relatively long half-life of each of these substances, the dosages can be split into several smaller doses that are taken during different parts of the day.

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Full Instant Knockout Review

9.) Fat Burners/Thermogenics

All thermogenics contain numerous ingredients that are able to swiftly eliminate fat, such as caffeine, green tea extracts and theanine. Additionally, many supplements that reduce body fat have forskolin, which can increase testosterone.

Theanine is an amino acid that is able to boost energy and to improve a person’s focus, and some studies have shown that theanine enhances the positive effects of caffeine. Certain fat burners also contain yohimbine, which is a natural herb that is used as a stimulant and an aphrodisiac.

Forskolin dilates the blood vessels while simultaneously increasing blood flow to the muscles and to the brain. Numerous analyses have also indicated that this herb can increase the conversion of thyroxine to triiodothyronine, which is the most active thyroid hormone.

For the first two days of supplementation with a fat burner, a bodybuilder should only take one capsule per day. Once the individual’s body has adapted to the effects of the product, the person can consume two capsules twice per day.

Recommended Fat Burner Brand

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Top 10 Fat Burners for Men

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8.) Green Food Supplements

The herbs, vitamins and natural compounds that are in green supplements provide a wide variety of health benefits, such as balancing the level of acidity in the body, performing the functions of antioxidants, naturally cleansing the body, slowing the aging process, improving the quality of a person’s sleep and reducing or eliminating the negative effects of stress.

Many botanicals are able to enhance a person’s endurance and help a bodybuilder to recover more swiftly, and some of these include Korean ginseng, maca root, astragalus, mucuna pruriens and catuaba. Furthermore, some experienced athletes recommend combining herbal products with a pre-workout supplement in order to enhance its effects.

Green supplements can also help the body to absorb other vitamins and more minerals particularly swiftly. Additionally, the antioxidants in the products have the ability to improve the function of the liver.

A bodybuilder should take one scoop of the green supplement one time or two times every day. The powder can be mixed with eight ounces to 12 ounces of water.

Recommended Green Supplement

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Top 10 Green Supplements

7.) L-Glutamine

As the most abundant amino acid in the body, glutamine is able to promote muscle growth, to help both skeletal muscles and smooth muscles to recover exceptionally rapidly and to boost an athlete’s levels testosterone. Numerous studies have also shown that supplementing with glutamine can exponentially raise the body’s production of human growth hormone.

A bodybuilder can take two grams to 25 grams of glutamine per day. When a person performs a workout or runs for a long period of time, levels of glutamine in the muscles begin to drop. As a result, the more intense a bodybuilder’s workout is, the more glutamine the individual must take.

Generally, a person should consume the substance within one hour of the end of a workout. Additionally, ingesting the natural compound with other amino acids may increase its overall potency.

Recommended Glutamine Product

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6.) Pre-Workout Supplement

Pre Workout Supplements provide numerous powerful ingredients that can boost energy, raise the level of nitric oxide in the blood and increase the amount of weight that a bodybuilder can lift. Some of these compounds include caffeine, citrulline, panax ginseng, beet root, niacin, arginine, alanine, nelumbo nucifera, astragalus and mucuna pruriens.

Niacin dilates the blood vessels and allows additional oxygen to reach the bloodstream. The supplement can also increase the production of ATP, which is a molecule that transfers energy to the body’s cells.

Citrulline is an amino acid that is able to increase the volume of a bodybuilder’s muscles while the person is lifting weights, and it can maintain the size of the skeletal muscles when a person is dieting. Boosting the volume of the muscles enhances strength and lets more nutrients enter the muscle fibers.

Panax ginseng and mucuna pruriens are both herbs that improve energy, focus and the production of testosterone. Ginseng also contains potent antioxidants, and the botanical is able to substantially reduce the production of cortisol.

Used in Egypt for thousands of years, nelumbo nucifera boosts the production of dopamine, which raises testosterone and improves a person’s levels of energy. In addition, the product contains levodopa, and this compound is a precursor to dopamine.

Bodybuilders should take one scoop of the supplement 15 minutes to 30 minutes before starting to exercise. The effects usually last for two hours to as long as five hours.

Recommended Pre-Workout Product

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Top 10 Pre Workout Supplements

5.) Mineral Support/Multivitamins

Products that contain numerous vitamins that help bodybuilders usually feature a combination of antioxidants, a complex that enhances performance, a combination of amino acids and several compounds that improve the function of digestive enzymes.

Numerous studies have shown that oxidation can damage muscle tissue and could increase the likelihood of injuries. The antioxidants that are in many multivitamins include alpha lipoic acid, lycopene and lutein, and in addition to short-term effects, each of these compounds has a long-term, positive impact on the body.

Most of the products also contain choline, inositol and Korean ginseng. These natural substances improve focus and endurance, and the B vitamins that are in each dose will also increase energy.

Users should consume one dosage of a multivitamin every 24 hours. If a bodybuilder is competing or performing high-intensity workouts every day, the individual can take one dose before each training session and a second dosage after the workout.

Recommended Multivitamin Brand

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4.) Omega-3 Fatty Acids

These natural compounds are able to enhance the levels of testosterone in the body, and some studies have shown that the fatty acids cause protein and nutrients to be absorbed by the muscles instead of being consumed by the fat cells.

This product is also a powerful antioxidant, and in addition, omega-3 fatty acid is able to improve endurance by strengthening the cardiovascular system. The substance also ameliorates the texture and the elasticity of the hair and the skin.

Most companies that manufacture and sell these products recommend that users should consume as much as 2,000 milligrams of fish oil per day. A customer may also take 300 milligrams to 1.5 grams of omega-3 fatty acids every 24 hours.

Recommended Omega 3 / Fatty Acid

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