But when you’re assaulted by all these different choices, what are you supposed to choose?

The answer, unfortunately, is not cut and dry unless you’re like 40% of the US population and have difficulty swallowing pills. Then the choice is easy – get powdered versions of your favorite supplements and drink them down! (Or break open the capsules and tip them in your drink).

But it is entirely possible, if not easy to pick something that works best for you. I’ll help you with a bit of a checklist.

Capsules

Most people prefer capsules thanks to their convenience.

Transportable

Capsules are easier to drag around to the gym with you, to your work, or wherever you need it. Since everything you need is contained with a small protective shell, you can just toss it in a pill organizer or small, dark, air-tight container and take it with you. You can’t do that with powder. You’ll either have to find a big enough container or you’ll have to take the whole tub with you. If you’ve got a couple of powdered supplements, have fun explaining why your desk looks like a GNC to everyone that walks by it. But you can pack a bunch of supplements in a small, airtight container and take it with you wherever you need to go.

Capsules Play Nice Together

Most powders come with some sort of taste (or else why would you take them?). But mixing Melon and Natural Spice might not elicit the taste you’re looking for. But a handful of supplements is different. There’s no need to worry about what sort of demonic taste you’ll create when you mix them all together because supplements are virtually tasteless. Just drink ’em down with some water, have some food if the directions say so, and move on your merry way.

Delayed Release

We’re not all like Veruca Salt. There are times when it’s worth the wait. Like if you’re taking a pre-workout and you’ve got a delicate stomach. Having a capsule is like ingesting a friendly time bomb. Once the capsule dissolves, the contents are released and are absorbed. It’s just a matter of time.

Powders

As I mentioned earlier, there was a study done by Harris Interactive. They found that 40% of Americans had difficulty swallowing capsules. It’s pretty understandable when you know the mechanism behind it.

We need food to function. Food is fuel and all that. We, however, do not need rocks. Or tiny things that do not look like food (or so our brain tells us). Many people have a hard time with capsules simply because their brain disagrees with the purpose of capsules. Your brain is fine with it being spat out or staying in your mouth, but it has absolutely closed the gate to the stomach. If you’re one of those people, then powders need to be your weapon of choice. If not, then consider these other reasons.

Concentration

Capsules need to be small so people don’t choke on them. That’s 100% reasonable. But it’s also why whey protein doesn’t come in a capsule. You just can’t cram that much into a tiny capsule. Does that mean they’re ineffective? Not necessarily. You don’t need giant scoops of supplements for them to work. Most supplements and vitamins can have an effective dose encapsulated in the given space. But there are certain products (like protein supplements) that require too large of a serving to fit in a capsule.

Quicker Absorption

Veruca Salt would want powders. Well, she’d probably want ready-to-drink supplements, but if she had to choose between capsules and powders, the choice is obvious.

Vitamin capsules just aren’t built for instant results. They’re designed to work their way through your system before they start getting absorbed. Powdered supplements, however, don’t have a barrier. The only barrier is your mouth. So just add water, drink it down, and your body begins absorbing it right away – which leads to quicker benefits.

Taste

There’s a lot to be said for taste.

It’s not always a good thing – taste. For instance, krill oil. There’s absolutely no way you can make me take liquid krill oil. But a capsule? By all means, hand it over.

Capsules are tasteless by nature, but you can have all sorts of fun with powders. Chocolate, chai, peach…whatever you want. If something is delicious, you’re more likely to drink it. If you’re more likely to drink it, you’re more likely to remember to take it. And if you manage to create a habit, you’re more liable to start seeing results thanks to your consistency. It can be difficult to remember to take a capsule because you’re not really looking forward to it. A frothy Matcha Chai sure beats a green tea capsule.

In the end, there’s not really a wrong choice as long as you choose your supplement based on what you need.

Before we go any further: if you’re here because of a typo in your Google search, and you really wanted to read about a fizzy soft drink, click the back button and try again.

However, if in fact you want to read about the digestive enzyme pepsin, you’re in the right place. And while it’s perhaps not quite as exciting as Pepsi, pepsin is pretty important—especially if you eat a lot of protein in hopes of building muscle and/or losing fat.

What Is Pepsin?

Pepsin is an enzyme in the stomach that helps break down the protein in your food for digestion. Specifically, it acts on the proteins in meat, eggs, dairy products, nuts, and seeds. It is the first enzyme to attack protein in a group of enzymes known as proteases (you’ll often see this term on digestion supplement labels). Pepsin was the first enzyme to be discovered, and was named by the German physiologist Theodor Schwann—the man who recognized the cell as the most basic unit of animal structure.

Here’s how pepsin works¦

Glands in your stomach lining make a protein called pepsinogen. If there is a sufficiently acidic environment (between 1.5 and 3 on the pH scale), the vagus nerve, along with hormone secretions, stimulate the release of pepsinogen into the stomach. Pepsinogen then mixes with hydrochloric acid (stomach acid) and converts to pepsin. Pepsin breaks down the proteins in whatever foods are in your stomach into smaller units called peptides, which are then absorbed by the small intestine. In the intestine, other proteases continue to break the peptides down further into amino acids that your body can use to build new proteins for itself, or to burn for fuel.

Sometimes pepsin can flow backward from the stomach to the esophagus, resulting in acid reflux conditions. For this reason, traces of pepsin in the esophagus can help doctors diagnose reflux events. Drug companies sell products that are intended to inhibit gastric secretion to provide relief; one such product, Pepcid AC®, derives its name from pepsin.

Pepsin can be taken as a supplement to help with digestion. Commercial pepsin is derived from the stomachs of pigs. Due to its acidic nature, pepsin is also used to remove hair and other tissues from animal hides before they are tanned, as well as shells and scales from seafood.

What are the Benefits of Pepsin?

Pepsin does to protein in your food what a six year-old child does to a LEGO building—it dismantles it into smaller pieces. Those pieces can then be absorbed easily by the small intestine.

Pepsin is also responsible for killing bacteria in the stomach and separating vitamin B12 from protein so that the vitamin can be properly utilized. In 2015, Chinese researchers proposed that pepsin may help us digest nucleic acids—components of DNA and RNA that are essential to virtually every aspect of health, from the immune system to muscle growth. This finding suggests that pepsin’s role in nutrient breakdown is greater than previously thought.

Why Take a Pepsin Supplement?

Digestive enzymes can become diluted for a number of reasons, and, as a study in Oncotarget noted, they tend to diminish further as we get older. If the pH of your gut rises, your stomach won’t be able to release sufficient pepsin. Without the enzyme that breaks it down, the body can’t process protein optimally. Therefore, taking a supplement that contains pepsin may be helpful.

Pepsin can be taken alone, paired with an HCl supplement (betaine hydrochloride), or as part of a digestive enzyme blend. Some protein powders are also blended with pepsin and other enzymes to aid the protein’s absorption.

Pepsin For Bodybuilding

If you’re eating extra protein in an effort to put on muscle mass, or to retain muscle while you diet off fat, pepsin can help ensure that the protein you consume gets utilized properly. “While there is no clinical evidence linking pepsin supplementation to muscle building, clients with [digestive problems] often report good results when they start taking a digestive enzyme,” says Marc Bubbs, ND, CISSN, performance nutritionist for the Canadian men’s basketball team and author of the book Peak. “It may lead to restoration of appetite and consumption of the required amount of protein and calories to achieve hypertrophy.”

Another way to boost protein assimilation is to watch what you’re eating. Research published in Critical Reviews in Food Science and Nutrition notes that, “Legumes, cereals, potatoes and tomatoes contain inhibitors that reduce protein digestibility by blocking trypsin, pepsin and other gut proteases.” So, if you want to ensure that one component of your meal isn’t sabotaging another, you may need to limit your consumption of these foods when eating protein sources like meat, dairy, and fish. (Thorough cooking can also reduce the inhibitors in foods like beans and potatoes.)

While pepsin doesn’t exist in food, you may be able to boost your body’s own production of it by eating more protein- and fat-rich foods. Research in the American Journal of Clinical Nutrition suggests that high-fat/keto diets may produce greater amounts of pepsin.

Having a healthy gut is not only important for optimal digestion and nutrient absorption, but there is also growing evidence that a balanced gut can support the body’s immune system too.

Enter your new best friend: Saccharomyces boulardii.

What to Know about Saccharomyces Boulardii: Benefits & Uses

What Is Saccharomyces Boulardii?

While its name may be intimidating, don’t worry—Saccharomyces boulardii (pronounced “sack-car-oh-my-sees boo-lard-dee”) is not a new type of dinosaur. Rather, it’s a gut-friendly yeast that functions as a probiotic. Also known commercially as Florastor (as in gut flora), this yeast acts similarly to how the good bacteria in our body does; it neutralizes bad bacteria—pathogens that can wreak havoc in the gastrointestinal tract.

“Probiotics in general are the friendly organisms, usually belonging to various bacterial strains,” says Shannon Ehrhardt, R.D., an EXOS Performance Dietician. “Saccharomyces Boulardii is a probiotic, but, unlike its bacterial counterparts, it’s actually a yeast. S. boulardii can be very beneficial for overall gut health, helping to maintain a healthy balance of good and bad microorganisms.”

Problems with the intestinal barrier can be linked to health issues within the GI tract. The digestive system is the first line of defense for the immune system, so having healthy gut flora helps keep harmful bacteria from getting into our bloodstream.

What Are The Benefits of Saccharomyces Boulardii?

Much like your best friend that hates your boyfriend but supports you anyway, S. boulardii can help you put up with a lot of shit. No, really, S. boulardii has been used for the last 30 years to support the gastrointestinal tract by helping protect the gastrointestinal barrier, which has the effect of making you more, er, regular.

For example, when taking antibiotics, digestive complications such as loose, watery stool can occur as the antibodies work to rid the body of bad bacteria. Unfortunately, this takes the good bacteria along with it. S. Boulardii has been shown to aid the body’s ability to control its normal eliminations.

Similarly, uncomfortable and irregular bowel complications can occur when traveling, especially to foreign countries. When consumption of strange or unusual foods or drinks that your body is not used to occurs during travel, S. boulardii administration has shown positive results.

S. boulardii supports the protection of the intestinal lining from harmful bacteria. It promotes a healthy immune system and the continued function of the gastrointestinal barrier, as well as aids digestive enzymes for nutrient absorption and digestion.

What Foods Have S. Boulardii?

When initially discovered, S. boulardii was found to be in the fruits mangosteen and lychee. In 1920, French scientist Henry Boulard noticed that natives of IndoChina were using these plants by drinking the tea made from the fruit skins. He was later able to isolate S. boulardii (named for Boulard, if you hadn’t figured it out already) from these fruits, giving rise to its use in supplementation.

Outside of these foods, S. boulardii is hard to find in natural substances and is therefore most commonly consumed through over-the counter supplements (it’s included in Onnit’s Total GUT HEALTH™).

“With Total GUT HEALTH™, you not only have probiotics, but prebiotics as well, and betaine HCL—which promotes an optimal acidity level in the stomach,” says Ehrhardt. “It’s kind of a one-stop shop for everything your gut might need.”

It’s a good idea to actively include other probiotics in your diet alongside S. boulardii. You can get probiotic bacteria from kefir, sauerkraut, yogurt, miso, kombucha, and kimchi.

Can S. Boulardii cause bloating?

Some users have reported an increase of gas and bloating after taking S. boulardii. Otherwise, it is known to be safe for use in healthy individuals. Those with compromised immune systems should take caution and consult with a doctor before taking S. boulardii because, being a yeast, it comes from the fungus species and can lead to the presence of yeast in the blood.

How long does S. Boulardii take to work?

When taking S. Boulardii via capsule, the release of the yeast cells will occur within 30 minutes. The cells settle in the gut over about three days but will be absent from the system within roughly five days, according to the Denver Naturopathic Clinic. As S. boulardii is nonsystemic, it does not travel outside of the GI tract to the rest of the body.

The Ingredients of Total Human Optimization: A Guide To Vitamins

While TPC was an instant success and has been embraced by many professional athletes, we knew we could do even better. We listened to our customers and followed the emerging science on micronutrition. For one thing, we discovered that the spirulina tablets we included in the TPC day pack had a tendency to get crushed in transit, showing up as messy crumbs when users opened the packet. For another, the research showing how widespread vitamin D deficiency is, and how detrimental that can be, was a wake-up call that we needed to pump up the dosage. The CDC reports that 23 million Americans have a “severe” vitamin D deficiency, with African-Americans and Mexican-Americans carrying the highest risk.

In response, we replaced the spirulina tablets with capsules (and changed to a certified organic source). We also upped the vitamin D content by almost four times and, recognizing the importance of getting more B vitamins in the diet, added an entire B complex for its energy- and cognitive-supporting power.†

With all these changes, it was clear that Total Primate Care had evolved into something greater, so we’re now reintroducing it as a new, improved product we call Total Human® (available now). It covers all the micronutrition bases that made TPC a staple in our athletes’ diets, plus the aforementioned additions.

If you haven’t tried our formulas yet, or you’re skeptical about how they can help optimize you, let this guide answer all your questions about vitamins and minerals and other little-known nutrients that can make a huge difference in how you feel, think, and perform.

The Easiest Way To Get Optimized

There’s no shortage of options for vitamins and supplements, but which ones do you need?

Total Human® is a complete re-imagining of the daily multivitamin, combining many of our best-in-class formulas into a simple & effective all-in-one product.

Not simply one pill, Total Human® is a dense, rich dose of a myriad of Earth-grown nutrients and clinically-studied ingredients specifically balanced to support the brain, mood, energy, bones, immune system, joint health, and more.†

These formulas come in convenient day and night packs, each aimed at building you up while you work, and working while you sleep.†

There’s no easier way to get optimized. Click here to Try Total Human® Today.

What’s The Difference Between Vitamins and Minerals?

Vitamins are the micronutrients you get from animal and plant sources. These include A, C, D, E, K, and the various B vitamins. Minerals come from soil and water and include calcium, iron, magnesium, potassium, and many others. Both vitamins and minerals are essential to good health and athletic performance.

There are two types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins, including A, D, E, and K, dissolve in fat. That means that they’ll be soaked up by your fat cells and stored when you consume them. Water-soluble vitamins (the B vitamins and vitamin C) need to dissolve in water before your body can absorb them. They can’t be stored, and, as a result, you need to consume more of them. In a similar way, your body needs more of some types of minerals than it does others. Its demand for calcium is high, while copper, iodine, selenium, and zinc, for example, are known as trace minerals because you only need small amounts daily.

What Do Vitamins and Minerals Do?

Both types of nutrients play multiple roles in supporting growth and development and helping the body’s cells function properly. Here’s a quick (and only partial) rundown of what the most popular vitamins and minerals do.

Vitamin A. An essential component of a protein that absorbs light in the retina, it’s crucial for vision.

B vitamins. There are eight of them in all, including thiamine, riboflavin, niacin, and folate. B vitamins promote energy and help support memory, skin health, and a positive mood. A study in Human Psychopharmacology found that taking B vitamins significantly decreased subjects’ feelings of stress in the workplace after 90 days, causing the researchers to suggest Bs as a cost-effective treatment for job-related strain.

Vitamin C. Necessary for protein metabolism and the creation of collagen, C is a major factor in healing wounds. An antioxidant, it fights free radicals and helps regenerate other antioxidants within the body.

Vitamin D. Helps promote immune and heart health as well as regulate mood. D also increases the body’s ability to utilize other minerals, such as calcium.

Vitamin E. A powerful antioxidant, it helps with immune function and metabolism.

Vitamin K. Helps regulate blood clotting, so wounds stop bleeding and can begin to heal.

Calcium. You already know it helps fortify bones and teeth, but calcium also lets your muscles contract and aids in the secretion of hormones like insulin.

Iron. Helps red blood cells carry oxygen around the body, supporting energy levels.

Magnesium. More than 300 different metabolic reactions depend on magnesium, including the body’s ability to burn carbs and fat for energy. Similar to calcium, it can promote bone mineral density.

Phosphorus. Every cell in the body needs phosphorus to function. It helps filter waste out of the kidneys and manages energy.

Potassium. Helps maintain fluid balance in the blood and muscles; supports muscle, heart, and nervous system functions.

Zinc. Your sense of taste and smell rely on it.

Can’t I Get The Nutrients I Need Through Food?

Eating a balanced diet with animal foods, vegetables, fruits, and whole grains will supply the lion’s share of vitamins and minerals you need. For this reason, some pundits have argued that multivitamins are a waste of money. Eat well, they say, and your micronutrient requirements are covered.

The trouble is, however, that most people don’t eat well. Especially kids, and their poor eating habits can not only make them perform worse in school but also be more disruptive. A California State University study supplied a group of schoolchildren with a multivitamin supplement and tracked their behavior for four months. Ultimately, the kids’ whose diets were bolstered by the extra vitamins and minerals exhibited less “antisocial behavior”—that is, less fighting, cursing, vandalism, and other offensive conduct.†

And how about multivitamins helping them think better too? The Journal of Alternative and Complementary Medicine revealed that supplementation could dramatically raise “the non-verbal intelligence” of some school kids, “presumably because they were too poorly nourished before supplementation for optimal brain function.”†

While it’s true that major vitamin and mineral deficiencies (to the point where diseases result) are hard to come by in developed nations like the U.S., recent research indicates that the vast majority of us still aren’t getting enough of what we need. A 2016 article in the Journal of Family Practice states that more than 90% of Americans don’t get adequate amounts of at least one vitamin or mineral in their diets. This can be due to lack of access to certain foods or avoidance of such foods for cultural reasons. As a result, the U.S. Departments of Health and Human Services and of Agriculture note that dietary supplements “may be useful in providing one or more nutrients that otherwise may be consumed in less than recommended amounts or that are of particular concern for specific population groups.”

Furthermore, a study in the Journal of the American College of Nutrition showed that, when subjects combined a good diet with a multivitamin, they were more likely to meet their minimum vitamin and mineral requirements.

Nevertheless, there’s a persistent myth that multivitamins don’t get absorbed—you just pee them right out. First of all, this could only be true of water-soluble vitamins, not those that are stored in fat. Secondly, pissing out good nutrition will only happen when your body senses an excess of vitamins and minerals. Unless you have some serious gut health issues that prevent absorption, your body will take in most of what you consume if you need it—food or supplement. “Multi-vitamins work as a great catch-all,” says Carla Nowicki, R.D., an Austin, Texas-based dietitian and owner of Pursuit Nutrition. “It is hard to track all the trace amounts that each individual needs, so a multi-vitamin will make sure you are covered.”

Which vitamins and minerals am I not getting enough of?

Research consistently shows that Americans have trouble meeting their requirements for the following.

B vitamins. According to the Centers for Disease Control (CDC), 30 million Americans have a B6 deficiency, and African Americans are at a particularly high risk. Furthermore, data from Tufts University shows that 40% of people aged 26 to 83 have B12 levels that are on the low end of normal—bad enough that they may exhibit lack of focus. Aside from assisting with feelings of alertness, B12 is thought to protect the sheaths that cover nerves.† So failing to maintain B12 levels is like neglecting to maintain electrical wires—they’ll fray, and the signals they carry won’t get relayed efficiently.

If you follow a plant-based diet, you’ll almost certainly need to supplement with B vitamins, as they’re not available outside of animal foods. A review of 40 studies in the European Journal of Clinical Nutrition found that as much as 86.5% of vegetarians—and even more vegans—were at risk for B vitamin deficiency.

Calcium. Studies show that teenagers tend to replace milk in their diets with soda, leading to a lower calcium intake that can hinder their overall development. As for grownups, the National Health and Nutrition Examination Survey (NHANES) indicates that the average dietary calcium intake for both men and women is likely several hundred milligrams below the Recommended Dietary Allowance (RDA).

Vitamin D. Yes, your body can make its own when you’re exposed to sunlight, but it’s not as easy as a day at the beach. Atmospheric conditions (like cloudy days) and geographical location can filter out much of the sun’s rays—not to mention any clothing or sunblock you wear. This is one vitamin where it seems better to err on the side of more rather than less. A 2014 study from the University of Alberta concluded that the current Recommended Dietary Allowance (RDA) for vitamin D, 600IUs daily, was not enough to support bone and immune health. Researchers go on to suggest that more than 10 times that amount may be necessary to provide the benefits that D is touted for.

Iodine. In 2012, the journal Paediatric and Perinatal Epidemiology reported that iodine requirements increase 50% during pregnancy. Failure to take in more can actually cause a woman’s baby to be born dumber. Say the paper’s authors: “Two meta-analyses have estimated that iodine-deficient populations experience a mean reduction in IQ of 12–13.5 points.” Meanwhile, the CDC says that one-third of pregnant women in the U.S. are borderline iodine deficient. In addition, according to the Linus Pauling Institute, a non-profit research center at Oregon State University, iodine intake has been decreasing in recent years.

Iron. Females are again at the greatest risk. The CDC claims 7.5 million women ages 12 to 49 have low iron (African- and Mexican-Americans are again the most susceptible among them).

Magnesium. In developed nations, deficiency of magnesium is more common than a deficiency of any other vitamin or mineral, with the exception of vitamin D. Though the RDA is 400–420mg/day for men and 310–320mg/day for women, NHANES found that Americans’ average magnesium intake is much lower—350mg for men and 260mg for women. Older people (age 50+) exhibited even worse numbers.

The problem is how Americans eat. The National Institutes of Health (NIH) states that “The diets of most people in the United States provide less than the recommended amounts of magnesium.” People fill up on grains, and while bran flakes and other cereals come up on lists of foods that are magnesium-rich, the magnesium they offer is poorly absorbed by the body.

According to the NIH, other health factors can drain your magnesium levels as well, such as gastrointestinal problems or being very overweight. Low magnesium can exacerbate these troubles further, as too little magnesium is bad for blood pressure and insulin sensitivity.

One of the main reasons otherwise healthy people can come up short on certain vitamins and minerals is because of activity levels. People who weight train and play sports burn through nutrition more quickly than sedentary people do, so if that sounds like you, it’s likely that your micronutrition needs aren’t being completely met, even by your healthy diet. The government’s 2015 Dietary Guidelines for Americans suggest that dairy, fruit, and vegetable intake is suboptimal among the populace, and that athletes in particular may be under-consuming vitamins A and C, along with calcium, iron, and zinc.

Is It Dangerous to Take Vitamins and Minerals?

Scientists have established upper limits for micronutrients, and consuming greater amounts has been shown to have adverse effects, but mainly in special populations. According to the National Institutes of Health, smokers should avoid multivitamins that provide a large amount of vitamin A or beta-carotene, as they may increase the risk of lung cancer (remember, this is in people who already smoke cigarettes). Additionally, pregnant adult women who exceed the 10,000 IU/day upper limit for vitamin A may put their babies at increased risk for birth defects.

In 2017, there was a scare over B vitamins and lung cancer when Ohio State University claimed a link between B6 and B12 and an increased risk for the disease. Again, as with the vitamin A report, the subjects were smokers, between the ages of 50 and 76, and taking huge amounts—20mg of B6 and 55 micrograms of B12 (the RDA is only 1.3mg and 2.4 micrograms, respectively). Interestingly, the risk of cancer was not found to increase among the women studied.

The study’s head researcher, Theodore Brasky, summed up the findings by saying, “If they are men and they are smoking and taking B vitamin supplements, they really need to quit smoking. Smoking is the number one cause of lung cancer.” It’s also worth noting that a study by the International Agency for Research on Cancer (IARC) found that people—including smokers—who had high levels of B6 and the amino acid methionine in their blood for five years were at a 60% less risk of getting lung cancer. Methionine is common in lean meats such as chicken breast.

Finally, excessive iron (greater than 20mg per kilogram of body weight) has proved to be problematic, leading to stomach trouble, especially if taken without food. It can also interfere with zinc absorption.

Taking medication can also change your tolerance for certain vitamins and minerals, so if you’re on drugs, speak with your doctor before adding any supplements to your diet.

But a greater health concern than getting too much of a micronutrient (or even too little) may be where that micronutrient came from. To save on costs, many multivitamin sellers source their products from China, where pollution is a major public health problem. As The Epoch Times reported in 2014, “Vitamins and nutritional supplements usually use agricultural products as key raw materials. The top vitamin exporting province, Zhejiang, has an alarming level of soil pollution from heavy metal. As matter of fact, one-sixth of China’s farmlands are heavily polluted.” To make matters worse, only two percent of imported vitamin supplements are inspected.

The best way to ensure that you get a safe, quality multivitamin is to choose one that has been third-party tested. “That’s the only guarantee that what the label says is in the bottle is actually what you’re getting,” and that the ingredients are pure, says Shannon Ehrhardt, R.D., a performance dietitian with EXOS (Onnit’s partner in performance nutrition).

Products that bear the NSF or USP seal have been manufactured in a GMP (Good Manufacturing Practices) facility. If you’re a college or pro athlete, you should supplement with products that have also been deemed free of any banned substances—the type that can ruin a career if they turn up on a drug test. “NSF Certified for Sport, Banned Substance Control Group (BSCG), and Informed Choice are three companies that have a respected reputation in this part of the supplement world,” says Ehrhardt. “I won’t even give something as simple as B vitamins or vitamin C to my athletes unless it has one of those three stamps of approval.”

Does the Type of Vitamin Matter?

Not all vitamins are created equal. Your body will absorb some forms better than others. A study in the International Journal of Clinical Pharmacology found that benfotiamine—a type of B1—assimilated best inside the body, peaking B1 levels five times more than other B derivatives, and its bioavailability was more than 3.5 times greater.† In general, you’ll also want your multi to include B vitamins that are methylated. A 2013 review showed that methylated folate (B9), which is how folate appears in nature, is more readily absorbed. And when it comes to vitamin D, the D3 vitamin is the best choice, as it’s the same kind your skin synthesizes with sunlight.

The delivery mechanism you choose for your multivitamin also affects its potency. These days the options range from capsules and tablets that you swallow to tabs you can chew and liquid shots that you drink. Capsules typically absorb well, have a long shelf life, and contain the greatest amounts of the nutrition they purport to. Tablets are usually a good option too, but they can break during travel, leaving a messy powder that makes consumption more difficult. According to Carla Nowicki, there’s a simple at-home test you can put your tablets through to see if they work well: drop them in water. They should dissolve in eight hours. “If they don’t dissolve and they sink to the bottom of your glass,” says Nowicki, “they probably won’t be absorbed as easily.”

Chewable tablets and liquid vitamin cocktails may taste good, but the extra ingredients manufacturers need to add to make them palatable (sugar, artificial flavorings) dilutes the amount of micronutrition that can go into them. These products typically won’t include chromium, magnesium, selenium, or zinc either, as their flavors are hard to mask.

Gummy vitamins can be alluring because they seem like candy, and they basically are. (Nature Made Gummy Vitamin C contains two grams of sugar per serving.) But according to ConsumerLab.com, a group that conducts independent testing of consumer health products, most gummies simply can’t be trusted. In tests conducted on 50 different multivitamins, 80% of the gummies did not meet dietary supplement standards. Furthermore, 12 of the products contained as little as 24% of the micronutrients that were advertised, and, simultaneously, a frightening 157% more than promised.

When Should I Take a Multivitamin?

Some vitamins and minerals benefit you more at one time than at another. For instance, you should take calcium before bed. The Journal of the Medical Association of Thailand showed that supplementation with calcium before bed helped reduce markers of bone loss compared to supplementation at breakfast.† To help with sleep itself, magnesium can be helpful. A 2012 study showed that, taken before bed, it helped increase sleep time and efficiency.†

B vitamins, on the other hand, will be most beneficial during the day. “They help convert the carbs and fat you eat into energy,” says Shannon Ehrhardt, so take them before or with a meal. In general, because vitamins A, D, E, and K are fat-soluble, you’ll get better absorption of them if you take them with a fat-rich meal.

There are also less than ideal times to take certain micronutrients. Calcium can compete for absorption with strontium—another bone-friendly mineral—so it’s best to take those separately. The same goes for calcium and iron, says Ehrhardt.

What Else Do I Need To Be Optimized?

A good multivitamin will cover the most essential micronutrients you need to feel and perform at your best, but there are a handful of compounds that most brands don’t include that we like to take along with multis for extra credit. Below are our favorites.

Ashwagandha. A review in the Journal of Biological Sciences concluded that this diverse Indian herb may assist with endurance, immune function, mood, memory, and stress relief.†

Astralagus. This Chinese herb, popular in traditional therapies, supports immune health and regulating inflammatory responses.†

Chaga. A 2015 study indicates that this mushroom may help support a strong immune system.†

Cordyceps. Another mushroom, cordyceps was shown in a 2016 study to increase time to exhaustion in cyclists (by about 28 seconds).† It also seems to promote normal immune function.†

Krill oil. Virtually everyone is aware that fish oil is beneficial, but krill oil may be the better investment. The journal Lipids found that considerably smaller doses of krill oil had the same positive effect on cellular health, while a 2013 trial discovered that it boosted omega-3 fats to a greater degree.†

Strontium. Calcium gets all the glory for bone health but strontium deserves credit too. Though it’s a mineral like calcium, most multis don’t include it. If you’re an older individual, or you participate in high-impact sports, you may want to make a point of including strontium. The New England Journal of Medicine showed that strontium supplementation demonstrated a remarkable decrease in bone damage risk—41% after three years.†

The Better Than a Multivitamin

Most “all-in-one” supplements just don’t cut it. They aren’t targeting specific systems, and the inclusion of vitamins and minerals are often at bare minimum levels. There is not one single “magic pill” you can take that could possibly provide your body with optimum support, and if recommended daily allowances were all you needed, most everyone would be thriving. That is part of why recent reports have come out saying “multivitamins don’t work.”

That’s also why Total Human® was created to be a rich collection of high-quality nutrients, each purpose-driven to provide a tide of benefits to support your body, mind, joint health, immune system, energy, mood, and other aspects of your well-being.†

Believe it or not, rice protein powder can deliver the same gains as whey, when taken in adequate amounts and complemented with other high-quality foods. In addition, rice protein is allergen- and gluten-free, easy to digest, and Earth-friendly.

The Complete Guide To Rice Protein Powder

If you’ve been avoiding rice products because you think of them as “carb foods,” it’s time you tapped into the power of rice protein.

What is Rice Protein?

Despite its rep as a carb source, rice contains a fair amount of protein—around four grams per cup of white rice, and more than five grams per cup of brown rice. Because brown rice offers slightly more protein, most rice protein supplements are derived from it. Rice protein powder is made by grinding up rice grains and treating them with an enzyme that separates the starch (carbohydrate) from the protein.

Rice protein is considered a medium-digesting protein. It absorbs more slowly than whey (which is the speediest one on the market), but it’s faster than casein (the slowest-digesting protein).

Rice protein is not technically a complete protein, but, as we’ll discuss below, it contains enough of the nine essential amino acids (EAAs) to be a great plant-based muscle-builder regardless.

What are the Benefits of Rice Protein?

Because it’s plant-based, rice protein is a viable supplement option for vegetarians and vegans who don’t want to look like your stereotypical vegetarian or vegan (just kidding!). But even carnivores can appreciate rice protein’s various benefits.

Helps Build Muscle

It’s a common perception that plant-based proteins don’t support muscle and strength gains like dairy, egg, and meat sources do, but science suggests otherwise. A 2018 study had MMA fighters split into two groups and supplement with either rice protein or whey to determine the effect. After six weeks, both groups had gained muscle and lost fat, with no discernible difference between them.

“Plant proteins are usually absorbed slower than whey protein due to their composition of more complex carbohydrate structures,” Says Ralf Jaeger, Ph.D., co-founder of the food, beverage, and supplement consulting firm Increnovo, and a co-author on multiple rice protein studies. “However, leucine, the most important amino acid for muscle building, is actually absorbed faster from rice than from whey.” (To be clear, when you take rice protein, you’re getting mostly protein, but, as with whey concentrate powders, there are usually three to four grams of carbs per serving as well.)

No Allergens, No Gluten

Individuals with allergies or sensitivities to soy, lactose, eggs, nuts, and gluten have nothing to worry about with rice protein.

Sustainable and Easy on the Environment

It takes fewer natural resources to produce rice protein than dairy proteins like whey and casein, and growing rice emits less carbon than raising cattle.

Digests Easily

Consuming rice protein usually does not result in bloating, cramping, or other gastric discomfort (many people can’t say the same about whey). According to research in Food Chemistry, rice protein is easier to digest than whey.

To get a little more technical, rice protein has greater than 90% digestibility and a relatively high bioavailability (how much of the protein is actually utilized by the body). For perspective, its ratings compare favorably to soy protein and are on par with pea protein, but rice protein isn’t quite as bioavailable as whey.

Is Rice Protein a Complete Protein?

Technically, rice protein does not meet the criteria to be considered complete (and neither does hemp or pea protein, FYI). To be complete, a protein must not only contain all nine EAAs (tryptophan, threonine, isoleucine, leucine, lysine, methionine+cystine, phenylalanine+tyrosine, valine, and histidine), but also offer them in adequate amounts. Animal-derived proteins such as whey, egg, and beef have all of these aminos, and in large amounts, so they get more glory than their plant-based alternatives.

With that said, rice protein isn’t too far off the mark. It provides all of the EAAs, but falls short on lysine. The adequate amount here is 51 mg/g of protein, and rice protein contains only 31 mg/g. Lysine plays a vital role in supporting calcium production, aiding fatty acid metabolism, maintaining healthy cholesterol levels, and the nurturing of connective tissues like tendons and cartilage, so it’s certainly an important amino acid to consume. Fortunately, lysine can be found in a number of other commonly-eaten foods, including red meat, pork, poultry, cheese, cod, eggs, soybeans, tofu, spirulina, and fenugreek seed.

Lysine is also found in sufficient levels (71 mg/g) in another popular plant-based protein powder: pea protein (see our guide to pea protein HERE for more info). Interestingly, pea protein misses complete protein status by being low in only one amino acid also—methionine+cystine. Therefore, if you combine rice and pea proteins (as many plant-based protein supplements do), you’ll get all nine EAAs in adequate amounts.

Rice Protein vs. Whey

In a head-to-head comparison between rice protein and whey, most muscleheads would expect whey to win in a landslide—but it doesn’t.

As discussed in our guide to pea protein article, when looking for a protein powder to help stimulate muscle protein synthesis—and, as a result, drive muscle recovery and growth—there’s one amino acid, in particular, you need to focus on: leucine. It’s one of the three branched-chain amino acids (BCAAs), but more specifically, it’s the only one that’s been found to stimulate muscle growth on its own.

Whey contains more leucine than any other protein source, at 104 mg/g of protein. (Adequate leucine levels for complete proteins are 55 mg/g and up.) That’s why whey is widely considered the best protein for building muscle. But with that said, rice protein contains plenty of leucine in its own right, at 80 mg/g. And while it will never match the leucine content of whey, if you take in a sufficient amount of protein in your diet overall, it probably doesn’t matter. Why? Because once you reach a certain amount of leucine (achieved with only 1–2 scoops of virtually any protein powder), getting more of it provides no additional benefit.

Here’s what the science tells us¦

It takes 0.7–3 grams of leucine per serving of a protein source to stimulate muscle growth. Take in less than 0.7, and you risk leaving gains on the table, but consuming more than 3 appears to be overkill (not harmful, but produces no additional results). Coming in at the top end of that range takes right around two scoops of rice protein, or a little less than two scoops of whey.

So while whey does the job a bit more efficiently than rice protein, if you take two scoops of a rice protein supp post-workout, you can feel confident that you’re giving your body enough leucine to make the most of the session.

Research bears this out, specifically a 2013 Nutrition Journal study, co-authored by Jaeger. In the experiment, subjects consumed either 48 grams of rice protein or 48 grams of whey post-workout for eight weeks while following a standardized three days per-week resistance-training program. (Forty-eight grams represents right around two scoops of protein powder, or slightly more, as most products deliver 20 grams or so per scoop.)

Results showed that subjects in the rice and whey protein groups experienced equally positive gains in muscle thickness, body composition, and upper- and lower-body strength.

The study shows that rice protein can be on par with whey, but it also begs the question: can you still build muscle with less rice protein—say, one scoop of rice protein instead of two? As the amount of leucine in rice is less, would taking in less rice protein cost you gains?

Jaeger responds: “Twenty-one grams of rice protein would allow you to hit the minimum leucine threshold, and half of what we used in our study [24 grams] should get you there. We’re actually running exactly that study right now: 24 grams of rice protein versus 24 grams of whey. When we did the original study, plant proteins were generally considered to be not as effective for muscle protein synthesis, and we picked a dose that would safely put us over the max of the leucine threshold for both protein sources—that’s why we picked 48 grams.”

If you want to be certain you’re doing all you can for muscle growth, aim for two scoops of rice protein to be sure it loads you up with as much leucine as whey.

Does Rice Protein Cause Bloating?

Many people complain that whey protein makes them feel bloated and gassy, but we haven’t found any such criticism of rice protein supplements. This is likely due to the fact that nearly all of the fiber is stripped from the rice when the starch is separated from the protein during processing. Rice is also a hypoallergenic food.

Is Rice Protein Good for Weight Loss?

Research looking specifically at rice protein’s effectiveness for weight loss is limited, but the 2013 study referenced above found that subjects taking rice protein experienced the same fat loss as those taking whey.

Consistent protein intake in general has been linked to fat loss in numerous studies. High-protein foods tend to make you feel fuller than high-carb foods, and so they can help to control appetite and lead to a lower daily calorie intake.

This seems to hold true whether the protein is plant- or animal-based. One 2015 study in the American Journal of Clinical Nutrition showed comparable weight loss results in overweight subjects following diets high in either plant proteins or animal sources.

“Overall, protein is beneficial in increasing and maintaining weight loss due to effects on appetite regulation and energy expenditure,” says Jaeger. “It has been speculated that slow-release proteins have greater satiating effects [due to a steady release of amino acids]; however, data on this is inconclusive. This theory would favor rice over whey, as rice is more slowly digested than whey. In addition, the complex carbohydrates in rice should have a greater satiating effect than the simple sugars in whey [lactose]. Either way, I would expect rice protein to be as effective as animal proteins to support weight management.”

How Does Rice Protein Taste?

Better than you’d think. As with whey products, rice protein powders come in a variety of appealing flavors, from vanilla to chocolate to strawberry. Rice protein is slightly sweet and mixes easily in liquids. That said, many people describe its consistency as “chalky.” If possible, purchase individual (one-serving) samples initially instead of an entire container, so you can test the flavor before you invest in a big tub of it.

You can also mix rice protein into a smoothie with other ingredients you enjoy that can mask the powder’s flavor. Almond or coconut milk, fruit, peanut butter, and cocoa can all help cut a chalky taste and offer other nutritional benefits.

Who Should Take Rice Protein?

Vegetarians, vegans and anyone steering clear of dairy for any reason will want to consider rice protein in lieu of whey or casein. This holds whether you’re trying to support muscle and strength gains or just boost your overall protein intake for weight loss or health. Rice protein can be taken throughout the day just like any other protein powder. Mix a scoop into the liquid of your choice and take it with meals, or as a meal-replacement.

Which Rice Has the Most Protein?

Technically, brown rice contains slightly more protein than white rice, and most rice protein powders are made from brown rice. According to Jaeger, though, there’s no need to discriminate between white and brown. “The type of rice doesn’t matter,” he says, “as all same-source proteins will have similar amino acid profiles.”

What to Look for in a Rice Protein Product

When shopping for rice protein, you have the option of going with either a pure rice protein product, where rice is the only protein source, or a plant-based blend, where rice is one of multiple protein sources. Blends often contain pea and hemp protein in addition to rice.

The benefit of a protein blend is that you get a more diverse amino acid profile. This would mean that you’ll get more lysine, the one EAA that’s lacking in rice protein but isn’t in, say, pea protein. But, as mentioned earlier, lysine is found in a host of other foods, so you don’t absolutely have to make sure your protein supplement covers it.

“I personally would be looking for either straight-up rice protein or for a rice/pea protein blend,” says Jaeger, but he recommends looking for one that tastes good to you and dissolves easily.

“Male Reproductive Disorders and Fertility Trends: Influences of Environment and Genetic Susceptibility. It is predicted that Japan and European Union will soon experience appreciable decreases in their populations due to persistently low total fertility rates (TFR) below replacement level (and the US is getting there)¦we conclude that environmental exposures arising from modern lifestyle, rather than genetics, are the most important factors in the observed trends…there is an urgent need to prioritize research in reproductive physiology and pathophysiology, particularly in highly industrialized countries facing decreasing populations (Skakkebaek, et al.)”

I am 8 chapters deep into the book on Testosterone levels and Male Health. We are going to have to lock me in a garage in Costa Rica for a month to get this thing done. It will be above all – two things – entertaining and informative.

I really don’t like health-ish books for the general public. There is too much boring background info that anyone could get on Wikipedia and then there is generally not enough meat and potatoes or the meat and potatoes are suspect and presented as fact. There are exceptions to every rule.

I do much better in short and medium form content. People read it. It’s generally free. I enjoy producing it. Everyone wins.

Helping dudes in an educated manner is my passion. I get to do that on a daily basis. It’s a blast and like anything, I think there is a lot of science that still needs doing.

I also think there are a lot of functional medicine practitioners who are making some fairly bold jumps in the purported efficacy of their protocols. Just like anything, this too, comes back to dollars. And the wave that plows through both the functional and conventional flaws is unbiased science, education, and questioning. Start paddling.

When I think of male hormonal health, I think of these five basic aspects.

1) Lifestyle

(Sleep, stress management/mindset) Want to tank your testosterone levels? Pile on the stress and don’t sleep. Simple. We don’t fix anything without these two on board.

2) Estrogen

Endogenous or Exogenous, too much estrogen shuts down testosterone production at the level of the brain. We are all swimming in estrogenic endocrine disrupting compounds. Sorry. Write a letter to Obama or better yet, go back in time and write it to Truman or Eisenhower.

3) Blood Sugar, Insulin, and Body Fat

If you have diabetes, you have endocrine dysfunction. Conversely, hypogonadal males are at three times greater risk of metabolic syndrome (Kaplan and Crawford).

If you are a fat and diabetic man, you are also very likely going to be estrogen dominant and testosterone deficient. As Charles Poliquin puts it: “To give fat guys exogenous testosterone is a crime against humanity because they will just aromatize it into estrogen.”

Enter the second drug on your conventional treatment model – estrogen blockers or aromatase inhibitors – Armidex. Solution. I think not.

4) Inflammatory or Immune Challenges

(Foods, Heavy Metals, Infections, and/or Toxins) The average American adult eats two tons of food a year. That food can either break you down, stress you out, and cause inflammation or it can nourish you, support you, and build you up. Your choice. Spend the rest of your life figuring out what that “food” is for you.

Bugs – you live on this planet long enough and you are going to catch things that piss off your immune system. How big a deal this is comes down to how resilient we are genetically and physiologically. For some, these bugs become a constant internal stressor.

Also, when the immune system ramps up, it eats up zinc faster than normal.

We also have 1000x the lead of preindustrial humans. Heavy metals wreak havoc on our system and our susceptibility to symptoms is again genetic, but nevertheless getting rid of heavy metals also eats up zinc. Fixing these issues involves science, individualization, support, and having all the fundamentals dialed in.

5) Nutrient Deficiency or Inadequacy

Adequate amounts of vitamin A,B,C,D,E, selenium, magnesium, and zinc are needed for protecting the testicles and for testosterone production.

I always go back to the simple – if the body is malnourished or stressed, it isn’t going to grow or reproduce AKA testosterone. For example, proton pump inhibitors are 14+ billion dollar market and are not supposed to be used longer than 8 weeks.

PPIs are directly related to lowered testosterone production. Hmmm, you can’t absorb zinc, iron, and B vitamins without stomach acid. Go figure.

Are you starting to see the complexity of this issue?

We did a study and we gave 27 fat, sedentary, sleep deprived, toxic subjects Peruvian Maca for 6 weeks but their testosterone levels didn’t go up. NO shit. You think any one supplement is going to fix that poop sandwich of a problem…and exogenous testosterone doesn’t even begin to fix that problem either.

How Do You Increase Testosterone Levels?

What we need is unbiased efficacy trials with all the above factors used in a systematic fashion.

You take the Functional Medicine approach, see if it works, how well, and for who. And then you take the deep dive into why.

We are getting there and if anyone wants to help me write an R01 grant or crowdsource a few million dollars, I will very happily run this experiment.

In all honestly, the way Dr. Mark Hyman is pushing things forward, this may not be outside the realm of possibility and may be closer than we think.

In the heart of the storm the future is still bright, and even The Journal of Clinical Endocrinology recently made the statement that we need to look to lifestyle changes before moving to hormone replacement therapy (Travison et al.).

This is huge and not good for the pocket books of the Low T Clinics – who are likely undereducated, not reading this, taking hormones themselves, and highly motivated to attach men to a lifelong EFT delivery of exogenous hormones to not fix an environmental/social/lifestyle issue.

and I’m done…for now.

References

1. Kaplan SA, Crawford ED. Relationship between testosterone levels, insulin sensitivity, and mitochondrial function in men. Diabetes Care. Mar 2006;29(3):749; author reply 749-750.
2. Travison TG, Araujo AB, Kupelian V, O’Donnell AB, McKinlay JB. The relative contributions of aging, health, and lifestyle factors to serum testosterone decline in men. J Clin Endocrinol Metab. Feb 2007;92(2):549-555.
3. Skakkebaek NE, Rajpert-De Meyts E, Buck Louis GM, et al. Male Reproductive Disorders and Fertility Trends: Influences of Environment and Genetic Susceptibility. Physiological reviews. Jan 2016;96(1):55-97.

Despite its classification as a complex carbohydrate, maltodextrin is quickly absorbed by the gut and can elevate blood sugar faster than glucose. On the glycemic index, a relative scale of how quickly a ingested carbohydrate affects blood sugar, maltodextrin ranges between 85-105, where the standard glucose is set at 100.

Sugars that induce a rapid rise in blood glucose content are typically considered poor sources of energy and nutritionally deficient. Though it is generally true that a diet comprised of mostly high glycemic carbohydrates would be unsatisfactory, they do have an important role in athletic performance and recovery.

Why You Need Carbs

During intense exercise, active muscle tissue relies heavily upon stored sugars in the form of glycogen for energy. Depending on the muscle type, exercise intensity and duration, the ability for glycogen stores to maintain the metabolic demand diminishes over time.

Many endurance athletes utilize energy gels whose main ingredient is maltodextrin. One study supplemented marathon runners with 60 grams of maltodextrin spaced throughout a race and compared it to runners who were free to consume their desired amount.

The runners who took 60 grams of maltodextrin averaged significantly shorter marathon completion times by more than 10 minutes compared to runners assigned to freely consume the carbohydrate supplement [1].

Maltodextrin & High Glycemic Carbs for Post-Workout Recovery

The post-workout period is a crucial time to refuel. Consuming high glycemic carbs will increase the release of insulin, an anabolic and glucose-regulating hormone that facilitates the influx of sugars and amino acids into muscle cells.

In an often cited study by Borsheim, post-workout supplementation with 100 grams of maltodextrin significantly improved the net protein balance by reducing muscle breakdown[2].

Further studies have shown that 30 grams of carbohydrates were comparable to 100 grams. The post exercise period has been studied using multi-ingredient post-workout formulas that contain various ratios of carbohydrates, protein and fat.

A 4:1 ratio of carbohydrates to protein has been shown to benefit muscle recovery through a similar mechanism. Other studies using variations of carbohydrates to protein have proven beneficial, yet It is challenging to discern a single best ratio for recovery given the lack of direct comparison studies.

The bottom line is that large amounts of high glycemic carbohydrates like maltodextrin are appropriate in the post-workout phase to reduce muscle breakdown and aid recovery.

Consuming small quantities, such as 1-10 grams, of high GI carbohydrates that are added to food are unlikely to cause large changes in blood glucose and are essentially equivalent to other added sugars.

Low glycemic carbs, such those present in most fruits and vegetables, are better for long term energy storage and tend not to spike and crash blood sugar levels. Furthermore, despite its origin from grain, maltodextrin is synthesized using enzymes making it gluten free and safe for nearly all to consume.

References:

[1] Improved marathon performance by in-race nutritional strategy intervention Hansen EA1, Emanuelsen A, Gertsen RM, Sørensen S SR. Int J Sport Nutr Exerc Metab. 2014 Dec [2] Effect of carbohydrate intake on net muscle protein synthesis during recovery from resistance exercise Børsheim E1, Cree MG, Tipton KD, Elliott TA, Aarsland A, Wolfe RR. J Appl Physiol. 1985 Carbohydrate supplementation increases intramyocellular lipid stores in elite runners. Sousa M1, Simões HG, Castro CC, Otaduy MC, Negrão CE, Pereira RM, Madsen K, Silva ME. Metabolism. 2012 Aug

In the recent movie “Limitless,” Bradley Cooper’s character is shown rather quickly turning from a cognitively average drug addict into a relative genius and rising politician… all from a little pill that lights his neurochemistry up like Christmas Vacation.

While the movie gives a potential perspective on what’s possible through the massive, growing field of psychopharmacology, a personal vignette is in order.

I was diagnosed with narcolepsy in medical school. That’s where one falls asleep abruptly in inappropriate and potentially dangerous situations, and is neurologically verified by clinical data in an EEG directed sleep lab. Yep, it was official and I was given a cousin of Ritalin called Cylert.

Totally worked and I was hooked. For about four years I was tied to it daily, and it only came after another wake up that I decided to take a different approach.

How I Found Nootropics

The wake up came while in my psychiatric residency in the form of my last major concussion. Up to that point I had four major head traumas, one of which included me landing on my crown while diving and breaking my neck. This latest one happened when I got turned upside down on my snowboard in a terrain park and put a 6 inch crack in the back of my helmet.

Even with the Cylert on board my focus, concentration, and memory were shot, and it gradually dawned on me… am I going to be taking this medication for life, even if it’s not doing the trick? Now, this was all in the setting of watching three out of four of my grandparents die with neurodegenerative conditions. If you’ve ever seen a person with brain issues… it gets your attention. The natural question then arose… Holy crap, is that going to be me?

Thus started my flurry into reparative neurobiology, regenerative medicine and advanced cognitive performance strategies. So, is it really possible to dramatically change the brain for the better, and if so, how does it work and how can I do it? What is the protocol and what are the downsides, if any?

This article is essentially geared to answer these questions, although to be clear, a full discourse in answering the question of how to turn your brain into a racecar engine and drive it as such is another volume of blog posts and multi opinionated examination… we venture forth.

Can Nootropics Really Enhance your Brain

The brief answer is yes, the brain can be driven like a race car in the hands of an Andretti. In fact, it can be driven like a fighter jet on greased lightning!

We’re only scratching the surface of our cognitive potential as there are massively exciting technologies that we’re not even covering here (for example, advanced neuro-feedback, holodynamic cognitive enhancement through sound and light therapies, targeted amino acid therapy specifically tailored to a person’s individual neurochemistry, and accelerated avenues for clearing out the interference in the neural networks). But for now, we’ll settle for the nutrients and practices readily available to the average person.

The ones I’ve included here are all of the ones I’m directly familiar with, both professionally and personally, and by no means is this an exhaustive list. The list provided here can be thought of as a cliff notes version of sorts from clinical research and available experience.

As many of you know from my previous writings, I put myself in the lab in order to understand from a first person perspective the effect, because it’s only then that I can really speak from a place of truth, otherwise I’m just passing on someone else’s perspective.

I also happen to run one of the most effective ortho-molecularly based psychiatric rehabilitation centers in the country, Alternative to Meds in Sedona, Arizona. People of all ages come to detoxify their nervous systems from offending agents (drugs, medications, underlying infections, etc.) and get their Ferrari brains back online. So, I do have a bit of experience from multiple angles.

6 Classes of Nootropics

Nootropics Class #1: Medications

Some pharmaceuticals fall into this arena. Some clinicians in the country even advocate wide and liberal use for the masses in order to boost productivity further.

The downside is the variable frequency of side-effects, especially with the stimulants (think of Ritalin as neurochemically similar to cocaine and Adderall as similar to crystal meth), which for children can be especially significant, including the long term effects on psychological development.

Another class of meds are the eugeroics, which enhance wakefulness. They’re typically used for people with narcolepsy and excessive daytime sleepiness. One such med is Provigil (or Modafinil) that has been getting wider use.

Notably, our culture is ripe with stimulants used daily throughout the workforce, namely nicotine and caffeine. They’re used because they work! The clinical trials show improved alertness, memory and reaction time. The downside is the acidity, adrenal burnout, and in the case of cigarettes the little C problem.

An upgrade that many are switching over to is the theobromine in dark chocolate. Not only does it just make you feel super good, it’s a potent anti-oxidant profile and mineral booster.

Nootropics Class #2: Neuro-Protective Agents

Common supplements used as “brain food” that protect the brain and help it repair; for example, think of healing from a closed head injury, toxic exposures, central nervous system infections, etc.

These include broad spectrum B vitamins, as well as vitamins C, D, and E as well as Omega 3 fatty acids and alpha lipoic acid.

A few notables here for powering up neurogenesis and stimulating neuronal growth: Lion’s Mane Mushroom, SAM-e, phosphatidylserine, inositol, glutathione (massive benefit here), and cannabidiol.

Nootropics Class #3: Blood Flow Boosters

It just plain helps to get more blood circulating in order to think better. First steps are to get hydrated, which most people aren’t, and remineralize. Then for an added support try CoQ 10.

Nootropics Class #4: Specific Neurotransmitter Targets

Dopamine Boosters: Build the “feel good and reward seeking” neurotransmitter in the brain. These are tyrosine, phenylalanine, and macuna puriens.

Serotonin Support: Build the “mood lifting” pathways via tryptophan and 5-HTP.

Acetyl Choline Strengthening: Boosting the memory enhancing neurotransmitter system. This is with alpha GPC, huperzine, sage, and rosemary.

Nootropics Class #5: Targeted Herbs & Foods

Targeted herbs and foods have been used classically for hundreds of years to get the brain juices flowing again, as well as to modulate certain psychological conditions.

Some people like to engage the plant kingdom directly as it can be seen as being closer to nature. If so, here’s your list, just note that in some cases you may need to take a truck load of a given food or herb to get the distilled benefits in one supplement capsule.

Theanine (green tea), resveratrol (blueberries and red grapes), curcumin (turmeric), and the whole class of cruciferous vegetables; all potent anti-oxidants, anti-inflammatory (unless one has an allergy), and performance enhancers.

Nootropics Class #6: Adaptogens

May be the most appreciated and fastest rising class of herbs in use today. They literally help the body adapt to stress, and given the pace we live in our day and age, who couldn’t use their support?

They are generally considered tonifying herbs as well, i.e. those you are encouraged to use daily for strength and vitality. The ones I have chosen to list here are those that are specifically brain and nervous system supportive as well as being restorative to the adrenal glands.

The ones here are a bit more yang and stimulating. Rhodiola, Ginseng (all of them), Ginkgo biloba, Tulsi (Holy Basil), and He Shou Wu. These are a bit more yin and calming. Lemon Balm, Kava Kava, Passion Flower, Valerian Root, Oat Straw.

A Final Word on Nootropics

Wrapping it up, there’s a lot to take into consideration. While it’s fun and exciting to drive a Ferrari to its limit, it’s also a good idea to know how to slow down and stop when desired. And in the case of brain function, that means finding the resting and recovery period of the para- sympathetic system and nightly reparative sleep.

The downside to high octane brain performance is running a bit hot through overstimulation, symptoms like anxiety, insomnia, teeth grinding, perpetuating the “more, more, more” attitude of the rat race and eventually blowing a fuse.

In order to do it all right takes time, thoughtfulness, experimentation, and ideally support from someone knowledgeable in the field. It’s a craft, an alchemy of sorts; and when in doubt, find someone to point you in the right direction before just throwing a bunch of stuff at your fairly delicate brain matter and psychological makeup.

In fact, the total number of foreign microbial cells in the human body is roughly equivalent to the number of human cells. The human body is like any other ecosystem – the survival of one species is dependent upon the functions of many others.

The variety foreign microbial cells throughout our bodies serve to maintain healthy daily processes and a growing body of evidence suggests that they play a major role in our moods and cognitive processes.

Diverse species of bacteria, fungi and yeast reside on every square centimeter of skin exposed to the outside world. Every crevice and fold of our skin are tiny habitats that foster the life of bacteria like staph and streptococcus, surviving symbiotically by producing antimicrobial substances that ward off more pathogenic invaders.

Internally, the bacteria that occupy the lower parts of our gastrointestinal tracts aid in digestion. These bacteria live in us and work for us every day recycling waste and protecting delicate tissue that could easy be overtaken by microbes with more malicious intent.

These microbes also work on our behalf beyond local symbiosis, elicitingwidespread influences on human health and behavior. The development of immunity, metabolism and body type, and even cognitive development and functioning have all been linked to relative health of bacteria in the GI tract.

Elegant animal studies have highlighted these relationships, which has since spurred a wave of funding by groups like the National Institute of Health (NIH), giving millions of dollars to the studying the “mind-gut-brain” axis.

Despite the growing research initiative, illuminating a causal link that microbiota are responsible for other realms of human health has been challenging, as many of the relationships between gut health and overall well being are not immediately evident.

The Mind-Gut Connection

The relationship between the mind and the gut may not seem obvious until we take a moment to examine our most common cognitive states in relation to the functioning of our digestive system.

Anxiety and nervousness are both feelings that can manifest throughout the body and often localize to the belly. This connection is facilitated by a large interconnected body of nervous tissue, known as the enteric nervous system.

The enteric nervous system is responsible for initiating the rhythmic peristaltic movement of the gut, as well as relaying important signals to and from the brain.

The basic sensations of hunger, pain and satiety are examples of signals that require efficient bidirectional communication between the enteric nervous system and the brain.

These signals are strong enough to drive behavior necessary for survival and subsequently influence mood and affect.

The mind-gut connection becomes more complex when the role of microbes is considered. The initial colonization of the gut during infancy is likely to have the most profound influence on developmental processes.

As an example, a study that compared mice born by cesarean section to those delivered vaginally showed distinctly different mircobiomes that correlated with differences in behavior (1).

Mice born by cesarean section with sterile microbiota were significantly more anxious and showed more depressive symptoms during development compared to the vaginally delivered mice with microbiota passed on from their mother.

Other studies have shown similar results by wiping out gut bacteria and studying the resulting behavior. This research found that both gut infections and the antibiotic treatment used to resolve those infections can induce cognitive impairments (2).

Eliminating our natural gut microbiota reduces circulating lipid metabolites and neuronal signaling molecules known to be instrumental in dynamic cognitive processes, including memory formation (3).

The mechanisms by which gut flora influence mood and shape personality remain largely undescribed. The chemical byproducts of certain bacterial species are hypothesized to be large contributors.

For example, two species of gut bacteria are known to produces the anxiolytic neurotransmitter, GABA, which may influence the brain through the vagus nerve (4).

The knowledge base of the adult gut microbiome is growing exponentially. In 1978, the diarrhea producing illness, pseudomembranous colitis, was shown to be caused by the colonization of the virulent bacteria C. difficile in the gut following eradication of normal gut flora by antibiotics.

This highlighted the importance of normal gut bacteria and initiated an effort to improve the natural protective lining through fecal transplantation (5). In this procedure, individuals who have suffered from recurrent

Pseudomembranous colitis may elect to utilize the living contents in waste from screened, healthy humans. Though now widely implemented with successful results reported in many studies, the regulation of the therapy continues to be a challenge for the FDA and the use is confined to recurrent pseudomembranous colitis.

The way that we conceptualize the many foreign microbial bodies that thrive in our own systems has shifted in a dramatic way. Starting at birth and throughout adulthood, the human body is a welcoming host to thriving microscopic life.

In fact, the total number of foreign microbial cells in the human body is roughly equivalent to the number of human cells. The human body is like any other ecosystem – the survival of one species is dependent upon the functions of many others.

The variety foreign microbial cells throughout our bodies serve to maintain healthy daily processes and a growing body of evidence suggests that they play a major role in our moods and cognitive processes.

Diverse species of bacteria, fungi and yeast reside on every square centimeter of skin exposed to the outside world. Every crevice and fold of our skin are tiny habitats that foster the life of bacteria like staph and streptococcus, surviving symbiotically by producing antimicrobial substances that ward off more pathogenic invaders.

Internally, the bacteria that occupy the lower parts of our gastrointestinal tracts aid in digestion. These bacteria live in us and work for us every day recycling waste and protecting delicate tissue that could easy be overtaken by microbes with more malicious intent.

These microbes also work on our behalf beyond local symbiosis, elicitingwidespread influences on human health and behavior. The development of immunity, metabolism and body type, and even cognitive development and functioning have all been linked to relative health of bacteria in the GI tract.

Elegant animal studies have highlighted these relationships, which has since spurred a wave of funding by groups like the National Institute of Health (NIH), giving millions of dollars to the studying the “mind-gut-brain” axis.

Despite the growing research initiative, illuminating a causal link that microbiota are responsible for other realms of human health has been challenging, as many of the relationships between gut health and overall well being are not immediately evident.

The Mind-Gut Connection

The relationship between the mind and the gut may not seem obvious until we take a moment to examine our most common cognitive states in relation to the functioning of our digestive system.

Anxiety and nervousness are both feelings that can manifest throughout the body and often localize to the belly. This connection is facilitated by a large interconnected body of nervous tissue, known as the enteric nervous system.

The enteric nervous system is responsible for initiating the rhythmic peristaltic movement of the gut, as well as relaying important signals to and from the brain.

The basic sensations of hunger, pain and satiety are examples of signals that require efficient bidirectional communication between the enteric nervous system and the brain.

These signals are strong enough to drive behavior necessary for survival and subsequently influence mood and affect.

The mind-gut connection becomes more complex when the role of microbes is considered. The initial colonization of the gut during infancy is likely to have the most profound influence on developmental processes.

As an example, a study that compared mice born by cesarean section to those delivered vaginally showed distinctly different mircobiomes that correlated with differences in behavior (1).

Mice born by cesarean section with sterile microbiota were significantly more anxious and showed more depressive symptoms during development compared to the vaginally delivered mice with microbiota passed on from their mother.

Other studies have shown similar results by wiping out gut bacteria and studying the resulting behavior. This research found that both gut infections and the antibiotic treatment used to resolve those infections can induce cognitive impairments (2).

Eliminating our natural gut microbiota reduces circulating lipid metabolites and neuronal signaling molecules known to be instrumental in dynamic cognitive processes, including memory formation (3).

The mechanisms by which gut flora influence mood and shape personality remain largely undescribed. The chemical byproducts of certain bacterial species are hypothesized to be large contributors.

For example, two species of gut bacteria are known to produces the anxiolytic neurotransmitter, GABA, which may influence the brain through the vagus nerve (4).

The knowledge base of the adult gut microbiome is growing exponentially. In 1978, the diarrhea producing illness, pseudomembranous colitis, was shown to be caused by the colonization of the virulent bacteria C. difficile in the gut following eradication of normal gut flora by antibiotics.

This highlighted the importance of normal gut bacteria and initiated an effort to improve the natural protective lining through fecal transplantation (5). In this procedure, individuals who have suffered from recurrent

Pseudomembranous colitis may elect to utilize the living contents in waste from screened, healthy humans. Though now widely implemented with successful results reported in many studies, the regulation of the therapy continues to be a challenge for the FDA and the use is confined to recurrent pseudomembranous colitis.

Probiotics & Gut Health

Fortunately there are easier, less invasive ways to improve one’s microbiota. Probiotics are forms of bacteria and yeast that confer benefits to the digestive tract. Many food products, such as yogurt and kombucha, contain living cultures that take up residence in the GI tract.

Encapsulated probiotic supplements are also teeming with similar health benefits that can directly influence individuals microbiomes. Probiotics are effective in preventing the inoculation of harmful bacteria, reducing the need for antibiotics and averting associated cognitive dysfunctions.

Administration of probiotics has also been shown to directly influence psychological processes in human studies. In a randomized, double-blind, placebo-controlled study, volunteers who took probiotics for 30 days significantly alleviated factors of psychological distress, exhibiting decreased symptoms of anxiety, depression and anger (6).

The relationship between a sound mind and a healthy gut is becoming clearer each day. The reliance upon healthy microbiota and the influence on widespread functional processes, such as mood and personality, demonstrate the complexity of the dynamic ecosystem of the human body.

As genomic sequencing accelerates and research on the mind-brain-gut axis grows, we will yield to an age of personalized health information useful in determining microbiota insufficiencies with specific remedies.

Until that time arrives, a diet rich with living cultures and probiotics are ideal to foster the life of the inner gut and keep the mind in harmony.

References

1. Clarke G, O’mahony SM, Dinan TG, Cryan JF. Priming for health: gut microbiota acquired in early life regulates physiology, brain and behaviour. Acta Paediatr. 2014;103(8):812-9

2. Gareau MG, Wine E, Rodrigues DM, et al. Bacterial infection causes stress-induced memory dysfunction in mice. Gut. 2011;60(3):307-17.

3. Fröhlich EE, Farzi A, Mayerhofer R, et al. Cognitive Impairment by Antibiotic-Induced Gut Dysbiosis: Analysis of Gut Microbiota-Brain Communication. Brain Behav Immun. 2016;

4. Bravo JA, Forsythe P, Chew MV, et al. Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve. Proc Natl Acad Sci USA. 2011;108(38):16050-5.

5. Allegretti JR, Korzenik JR, Hamilton MJ. Fecal microbiota transplantation via colonoscopy for recurrent C. difficile Infection. J Vis Exp. 2014;(94)

6. Messaoudi M, Lalonde R, Violle N, et al. Assessment of psychotropic-like properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects. Br J Nutr. 2011;105(5):755-64.

As successful and effective as the original Alpha BRAIN^® formula was and remains, we recognize that it doesn’t work for everyone, and we’ve gotten plenty of critiques and suggestions over the years on how to improve it. That led to different formulations and delivery systems, including instant drink mix powders and ready-to-drink liquids. We also wanted to reach different types of people, from professionals who want more focus for productivity to artists looking to stay in that creative zone and, most recently, athletes and gym rats seeking mental and physical support for greater exercise and sports performance. To that end, we’ve gradually expanded the Alpha BRAIN label to cover a family of products that all serve the same goal but work a little differently. Now, anyone who’s interested can find the version that’s right for them, and that aligns with their own individual taste and lifestyle.^†

Consider the following your map to navigating all the current Alpha BRAIN^® offerings, including the original game-changing formula, Alpha BRAIN^® Instant, Focus Shot, Black Label, and the new Alpha BRAIN^® Pre-Workout. But before you start exploring, let’s define what the Alpha BRAIN^® family is for, and why you should consider it for your personal health and wellness journey.

What Is A Nootropic Supplement?

Nootropics are dietary supplements that support certain brain functions, including memory, mental speed, and focus. (Caffeine is a kind of nootropic.) All four Alpha BRAIN^® formulas are nootropics, intended to promote alertness and quick thinking so that you can be more productive, but their ingredients, effects, and delivery mechanisms vary.^†

There are two features common to most members of the Alpha BRAIN^® (AB) family:

1) Ingredients that support neurotransmitters, the chemicals that relay information in and from the brain.^†

2) Ingredients that promote focus and concentration.^†

Most of the AB formulas contain huperzia serrata, a Clubmoss containing a compound called Huperzine A, which has been suggested to help slow the breakdown of acetylcholine (an important neurotransmitter).^†1 Many of the ABs also have L-theanine, an amino acid found in teas that revs up alpha wave activity——electrical pulses that pass through the brain, shifting it into a calmer mode that contributes to quicker attentional processing and productivity.^†2,3,4

In other words, by supporting the brain chemicals that allow you to concentrate and focus more deeply, the Alpha BRAIN formulas help keep your mind running on all cylinders.^†

One of the key features of original Alpha BRAIN and AB Instant is their ability to help you get into flow state—that feeling of being in the zone.^† You know those days when you’re so focused on what you’re doing that you don’t look up from your work for hours, and then suddenly realize it’s dark out? That’s called being in flow, and both AB and AB Instant have efficacious ingredients that can help you get into that headspace more often.^†

What Is Alpha BRAIN^®?

The original Alpha BRAIN^® is Onnit’s flagship supplement and all time best-seller. It acts as a great introduction to the family, so to speak, serving as a general cognitive performance formula.^† Alpha BRAIN^® comes in capsule form and can be taken daily, or as needed.

Alpha BRAIN^® Benefits

Alpha BRAIN^® contains ingredients that can help you maintain mental focus and think more clearly.^†

What Are Alpha BRAIN^®’s Key Ingredients?

L-Theanine. An amino acid, L-theanine promotes alpha brain waves,^† supports attention, and assists with reaction time.^†8

Huperzia Serrata. A Clubmoss containing Huperzine A, a compound that helps slow the breakdown of acetylcholine in the body.^†1,13

Alpha-GPC. A chemical compound found in the brain, it acts as a precursor to acetylcholine, aiding its production in the body.^†11,12

Vitamin B6. B vitamins are known for their role in supporting energy, and this one specifically helps with nervous system function and neurotransmitter health.^†5,6

Alpha BRAIN^® is caffeine-free, dairy-free, gluten-free, and nut-free.

How Much Alpha BRAIN^® Should I Take?

It’s best to start at one capsule (half a dose), assess your tolerance, and build up gradually from there. If you take one capsule and don’t feel anything after an hour or two, take another. If that feels good, the next time you use Alpha BRAIN^®, take two capsules at once (one full dose, as recommended on the label). We do not recommend that you take more than one dose in 24 hours.

Many prefer to take Alpha BRAIN^® in the morning with breakfast to support cognitive function at the start of the day, when they try to prioritize their most challenging tasks. But Alpha BRAIN^® can be taken in the afternoon or evening, if you need your thinking to be on point at those times instead.^†

Alpha BRAIN^® is intended for adult use only.

Who Should Use Alpha BRAIN®?

If you’re new to the Alpha BRAIN^® family, or nootropics in general, original Alpha BRAIN^® is a good place to start. It will allow you to assess your tolerance and see if the ingredients that are common to the other AB products work for you. Alpha BRAIN^® is good to use daily for general cognitive support, but it can be used only as needed, such as when working or studying.^†

What Is Alpha BRAIN^® Instant?

The Alpha BRAIN^® Instant (ABI) formula is very similar to that of the original Alpha BRAIN^®. It contains 500mg more of the amino acid tyrosine, and black pepper extract to aid absorption, but the main distinction is that ABI comes as an instant drink mix powder, for those who prefer to consume a supplement as a tasty drink rather than a capsule you have to swallow. The ABI packets may also be more convenient for some users to carry around (as opposed to a bottle), because they can fit easily into any pocket, purse, or bag.

You can mix ABI into water or any other liquid you choose with a spoon, or shake it up. It’s available in five different flavors—Ruby Grapefruit, Meyer Lemon, Pineapple Punch, Peach, and Blackberry Lemonade.

Alpha BRAIN^® Instant is caffeine-free, dairy-free, and gluten-free.

How Much Alpha BRAIN^® Instant Should I Take?

Start with one serving (1 packet) mixed with 8 ounces of cold water, preferably with a light meal. Do not take more than one packet in any 24-hour period.

Who Should Use Alpha BRAIN® Instant?

If you don’t like swallowing capsules, or you plan to use Alpha BRAIN^® on the go (mixing it at a sink in your office, at a public water fountain, etc.), then Alpha BRAIN^® Instant may be a more appropriate option than original Alpha BRAIN^®. Of course, if you prefer to enjoy your supplements as a flavored drink that can accompany a meal, ABI is also the clear choice.

What Is Alpha BRAIN^® Focus Shot?

AB Focus Shot is a liquid, ready-to-drink version of Alpha BRAIN^®, similar to energy shots you’ve probably already seen. Its formula is slightly different from original AB and ABI, as it features new ingredients that support focus, energy, and mood.^† Note that unlike the previous two AB incarnations, Focus Shot contains a small amount of caffeine (50mg, or about half of what’s in a typical cup of coffee). Because it fits in the palm of your hand and is easy to grab on the go and down in one shot, we like to say that AB Focus Shot is the most convenient way to get into deep focus.^† 

AB Focus Shot is available in two flavors—Peach and Tropical.

Alpha BRAIN^® Focus Shot Benefits

As with its predecessors, Focus Shot aids cognitive performance, but it offers a few new ingredients that provide additional support for attention and focus, daily stress, and mood state.^† This makes Focus Shot stand out from the pack of other energy shots. Focus Shot is designed to help you get into a state of alert relaxation, allowing you to think fast while staying cool under pressure, be it from work deadlines, car traffic, or other day-to-day stresses you experience.^†

What Are Alpha BRAIN^® Focus Shot’s Key Ingredients?

L-Tyrosine. This amino acid features in regular Alpha BRAIN^® and ABI as well, but we pumped up the dose in Focus Shot to lend more support for cognitive performance.^† One study, using large doses relative to bodyweight, shows that it helped military cadets keep their cool and problem-solve during a combat training course,¹⁴ while another indicates it may help with memory while multitasking.^†15

Ashwagandha. An adaptogenic herb popular in traditional medicine, ashwagandha has shown very promising results for supporting the body’s stress response in similar amounts found in AB Focus Shot, as well as higher doses.^†16

Cognizin^® Citicoline. A naturally-occurring brain chemical, citicoline is essentially “brain food,” helping to maintain levels of neurotransmitters that support attention and focus.^†18 When combined with caffeine, it can aid concentration, memory, and sustained attention even further.^†19

Low-Dose, plant-based caffeine. In lower amounts, the stimulant found in coffee and tea promotes alertness and focus, but with subjects reporting a more relaxed mood and less nervousness and restlessness than when taking higher doses, especially when paired with L-theanine.^†22

Alpha BRAIN^® Focus Shot is dairy-free, gluten-free, and contains no artificial colors, flavors, or preservatives.

How Much Alpha BRAIN^® Focus Shot Should I Take?

Focus Shot should be taken only once per day, or as needed. Do not exceed more than one bottle in a 24-hour period, and do not take it in addition to any other Alpha BRAIN^® products or other nootropics.

Who Should Use Alpha BRAIN^® Focus Shot?

Carrying a bottle of capsules may be too cumbersome, and packets of powder can be messy and difficult to mix on the go. Therefore, Alpha BRAIN^® Focus Shot is the most convenient AB option. Focus Shot is also a good choice if you don’t mind consuming a low dose of caffeine, or you prefer that your energy supplements have it. It can be used daily, or as needed.^†

What Is Alpha BRAIN^® Black Label?

The premium member of the Alpha BRAIN^® family, Alpha BRAIN^® Black Label (ABBL) is a refined formula that goes one step further to promote mental processing speed and helps contribute to productivity. When taken daily, it can also support brain and eye health. Like AB Focus Shot, it contains a strategically low dose of caffeine (25mg) that can amp up cognitive benefits without the downside that higher doses of caffeine may cause. However, Black Label is only available in capsules.^†

Alpha BRAIN^® Black Label Benefits

We call ABBL our “break-glass-in-case-of-emergency, must-get-stuff-done now” formula because of its potential to support cognitive function and productivity like no other.^† It has ingredients that promote deep focus, attention span, memory, relaxed alertness, and mood. Likewise, it can be taken daily to support eye health, which is beneficial for anyone who works in front of a computer or smartphone screen.^†

What Are Alpha BRAIN^® Black Label’s Key Ingredients?

Citicoline. As with AB Focus Shot, this brain chemical helps to maintain neurotransmitter levels, supporting attention and focus.^†

Caffeine Anhydrous. A concentrated form of caffeine, supplied in a low dose here. The synergy of low-dose caffeine and L-theanine promotes alert relaxation, deep concentration, and a positive mood state.^†

Lutemax 2020^®. This extract from the marigold flower contains lutein and zeaxanthan, two plant carotenoids that have been found to support eye function on visual performance tests.^†23,24 Lutein and zeaxanthan also help maintain general brain and eye health with continued use.^†25,26,27 In fact, they’re particularly helpful for filtering out blue light—the kind emitted by electronic devices that contributes to eyestrain.^† Research shows that lutein and zeaxanthan can absorb a significant amount of the blue light that enters the eyes.^†28

Mucuna Pruriens. A tropical bean, it contains the amino acid L-Dopa, which is essential for healthy brain function.^†

How Much Alpha BRAIN® Black Label Should I Take?

Refer to the directions for original Alpha BRAIN^®, and work up to a full dose gradually. Ultimately, a full dose entails taking four capsules daily, or as needed, preferably with a light meal. Do not exceed four capsules in a 24-hour period, and do not take ABBL in addition to any other Alpha BRAIN^® formula or other nootropic.

Who Should Use Alpha BRAIN^® Black Label?

If you tried regular Alpha BRAIN^® in the past and were disappointed, you may have a better experience with ABBL’s super-charged formula. Also, if you prefer a supplement that has a strategically small dose of caffeine, Black Label may be more appropriate.

ABBL is intended for use on days where you really feel under the gun, as it gives you the support you need for deep focus under important deadlines, hitting goals, etc., but it can also be used daily, if you choose, for general eye and brain health.^† This makes ABBL an especially good choice for those who work in front of computer screens for long periods, or who drive long distances, and need support in remaining attentive and reactive behind the wheel.^†

What Is Alpha BRAIN^® Pre-Workout?

Alpha BRAIN Pre-Workout is the newest addition to the AB Family. Combining cognitive support benefits with compounds that promote endurance and power, it’s the ideal Alpha BRAIN formula to consume before exercise.

Alpha BRAIN Pre-Workout Benefits

AB Pre-Workout helps charge up both the mind and body, supporting focus and mental sharpness, muscle endurance and power, and energy production specifically for exercise. It can also help to reduce levels of perceived exertion.^†

What Are Alpha BRAIN Pre-Workout’s Key Ingredients?

Caffeine anhydrous. Caffeine is well known for promoting alertness and aiding mental processing speed and sharpness²⁹. The dosage of concentrated caffeine extract used here (200mg, which is approximately the same amount you’d get from two cups of coffee) has also been shown to support movement speed³⁰, muscle power^{31, 32} and endurance³³, in part by reducing the perception of effort.^†

Furthermore, one trial has shown that caffeine can help with physical skill performance when deprived of rest³⁴.

Beta Alanine. An amino acid like creatine monohydrate, beta alanine is also similar to the world’s most popular sports supplement for its potential to aid exercise performance. Evidence published in two journals backs beta alaline’s use for promoting exercise capacity.^{† 35, 36} 

Noogandha^®. A 2022 trial found that this trademarked form of ashwagandha extract supports mental agility, concentration, and mental processing speed while helping to manage the physiological, cognitive, and psychological effects of normal stress.^†37

L-Citrulline. An amino acid that was first found in watermelon, citrulline promotes endurance performance and helps with exercise-induced muscle fatigue.^†38

AlphaSize^®. Remember Alpha-GPC? This special form supplies choline, a nutrient that is important to the nervous system and necessary for healthy brain functioning.^†

Dynamine™. A trademarked version of methylliberine, a methylxanthine metabolite, Dynamine™ is gaining popularity in the sports nutrition space for its ability to complement caffeine.

How Much Alpha BRAIN Pre-Workout Should I Take?

Take one serving (one scoop) mixed with 10–14 ounces water 20–30 minutes prior to training. Do not exceed one serving in a 24-hour period. To avoid side effects of too much caffeine, don’t combine Pre-Workout with other foods or supplements that contain more than 50mg of caffeine. 

Who Should Use Alpha BRAIN Pre-Workout?

AB Pre-Workout is a good option for anyone who wants to feel more alert and energized for exercise sessions, whether they’re endurance or strength-focused. Athletes can benefit from it, as well as gym rats who have to train early in the morning (and are usually otherwise groggy as a result).^†

REFERENCES:

1. Skidmore-Roth, Linda. Mosby’s handbook of herbs & natural supplements. Elsevier Health Sciences, 2009.

2. Nobre, Anna C., Anling Rao, and Gail N. Owen. “L-theanine, a natural constituent in tea, and its effect on mental state.” Asia Pacific journal of clinical nutrition 17 (2008).

3. Nathan, Pradeep J., Kristy Lu, Marcus Gray, and C. Oliver. “The neuropharmacology of L-theanine (N-ethyl-L-glutamine) a possible neuroprotective and cognitive enhancing agent.” Journal of Herbal Pharmacotherapy 6, no. 2 (2006): 21-30.

4. SONG, Chan-Hee, Ju-Hae JUNG, Je-Sung OH, and Kyung-Soo KIM. “Effects of theanine on the release of brain alpha wave in adult males.” The Korean Journal of Nutrition (2003): 918-923.

5. Yarlagadda, Atmaram, and Anita H. Clayton. “Blood brain barrier: the role of pyridoxine.” Psychiatry (Edgmont) 4, no. 8 (2007): 58.

6. Lippincott-Raven. (1999). Chapter 12. Catecholamines, Chapter 13. Serotonin. In Basic neurochemistry: Molecular, cellular and medical aspects.

7. Banderet, Louis E., and Harris R. Lieberman. “Treatment with tyrosine, a neurotransmitter precursor, reduces environmental stress in humans.” Brain research bulletin 22, no. 4 (1989): 759-762.

8. Higashiyama, Akiko, Hla Hla Htay, Makoto Ozeki, Lekh R. Juneja, and Mahendra P. Kapoor. “Effects of l-theanine on attention and reaction time response.” Journal of Functional Foods 3, no. 3 (2011): 171-178.

9. Leventis, Peter A., and Sergio Grinstein. “The distribution and function of phosphatidylserine in cellular membranes.” Annual review of biophysics 39, no. 1 (2010): 407-427.

10. Kim, Hee-Yong, Bill X. Huang, and Arthur A. Spector. “Phosphatidylserine in the brain: metabolism and function.” Progress in lipid research 56 (2014): 1-18.

11. Tayebati, Seyed Khosrow, and Francesco Amenta. “Choline-containing phospholipids: relevance to brain functional pathways.” Clinical Chemistry and Laboratory Medicine 51, no. 3 (2013): 513-521.

12. Brownawell, Amy M., Edward L. Carmines, and Federica Montesano. “Safety assessment of AGPC as a food ingredient.” Food and chemical toxicology 49, no. 6 (2011): 1303-1315.

13. Tun, Maung Kyaw Moe, and Seth B. Herzon. “The pharmacology and therapeutic potential of (—)-huperzine A.” Journal of Experimental Pharmacology 4 (2012): 113.

14. Deijen, J. B., C. J. E. Wientjes, H. F. M. Vullinghs, P. A. Cloin, and J. J. Langefeld. Brain research bulletin 48, no. 2 (1999): 203-209.

15. Thomas, John R., Park A. Lockwood, Anita Singh, and Patricia A. Deuster. “Tyrosine improves working memory in a multitasking environment.” Pharmacology Biochemistry and Behavior 64, no. 3 (1999): 495-500.

16. Salve, Jaysing, Sucheta Pate, Khokan Debnath, and Deepak Langade. “Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: a double-blind, randomized, placebo-controlled clinical study.” Cureus 11, no. 12 (2019).

17. Choudhary, Dnyanraj, Sauvik Bhattacharyya, and Sekhar Bose. “Efficacy and safety of Ashwagandha (Withania somnifera (L.) Dunal) root extract in improving memory and cognitive functions.” Journal of Dietary Supplements 14, no. 6 (2017): 599-612.

18. Erin, McGlade, Locatelli Allison, Hardy Julia, Kamiya Toshikazu, Morita Masahiko, Morishita Koji, Sugimura Yoichiro, and Yurgelun-Todd Deborah. “Improved attentional performance following citicoline administration in healthy adult women.” Food and Nutrition Sciences 2012 (2012).

19. Bruce, Steven E., Kimberly B. Werner, Brittany F. Preston, and Laurie M. Baker. “Improvements in concentration, working memory and sustained attention following consumption of a natural citicoline–caffeine beverage.” International journal of food sciences and nutrition 65, no. 8 (2014): 1003-1007.

20. Saitsu, Yuusuke, Akemi Nishide, Kenji Kikushima, Kuniyoshi Shimizu, and Koichiro Ohnuki. “Improvement of cognitive functions by oral intake of Hericium erinaceus.” Biomedical Research 40, no. 4 (2019): 125-131.

21. Vigna, Luisella, Federica Morelli, Gianna M. Agnelli, Filomena Napolitano, Daniela Ratto, Alessandra Occhinegro, Carmine Di Iorio et al. Evidence-Based Complementary and Alternative Medicine 2019 (2019).

22. Kaplan, Gary B., David J. Greenblatt, Bruce L. Ehrenberg, Jill E. Goddard, Monette M. Cotreau, Jerold S. Harmatz, and Richard I. Shader. “Dosedependent pharmacokinetics and psychomotor effects of caffeine in humans.” The Journal of Clinical Pharmacology 37, no. 8 (1997): 693-703.

23. Stringham, James M., Nicole T. Stringham, and Kevin J. O’Brien. “Macular carotenoid supplementation improves visual performance, sleep quality, and adverse physical symptoms in those with high screen time exposure.” Foods 6, no. 7 (2017): 47.

24. Ceravolo, S. Anna, Billy R. Hammond, William Oliver, Brett Clementz, L. Stephen Miller, and Lisa M. RenziHammond. “Dietary Carotenoids Lutein and Zeaxanthin Change Brain Activation in Older Adult Participants: A Randomized, DoubleMasked, PlaceboControlled Trial.” Molecular nutrition & food research 63, no. 15 (2019): 1801051.

25. Koushan, Keyvan, Raluca Rusovici, Wenhua Li, Lee R. Ferguson, and Kakarla V. Chalam. “The role of lutein in eye-related disease.” Nutrients 5, no. 5 (2013): 1823-1839.

26. Wilson, Lisa M., Saraniya Tharmarajah, Yuanxi Jia, Richard D. Semba, Debra A. Schaumberg, and Karen A. Robinson. “The effect of lutein/zeaxanthin intake on human macular pigment optical density: A systematic review and meta-analysis.” Advances in Nutrition 12, no. 6 (2021): 2244-2254.

27. ‹‹Yagi, Ayano, Rui Nouchi, Laurie Butler, and Ryuta Kawashima. “Lutein has a positive impact on brain health in healthy older adults: a systematic review of randomized controlled trials and cohort studies.” Nutrients 13, no. 6 (2021): 1746.

28. Krinsky, Norman I., John T. Landrum, and Richard A. Bone. “Biologic mechanisms of the protective role of lutein and zeaxanthin in the eye.” Annual review of nutrition 23, no. 1 (2003): 171-201.

29. Health Canada. www.hc-sc.gc.ca

30. European Food Safety Authority. www.efsa.europa.eu/en/topics/topic/caffeine

31. Diaz-Lara, Francisco Javier, Juan Del Coso, Jose Manuel García, Luis J. Portillo, Francisco Areces, and Javier Abián-Vicén. “Caffeine improves muscular performance in elite Brazilian Jiu-jitsu athletes.” European Journal of Sport Science 16, no. 8 (2016): 1079-1086.

32. Grgic, Jozo, Eric T. Trexler, Bruno Lazinica, and Zeljko Pedisic. “Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis.” Journal of the International Society of Sports Nutrition 15, no. 1 (2018): 11.

33. Government of Canada. www.canada.ca/en/health-canada/services/food-nutrition/food-safety/food-additives/caffeine-foods.html

34. Cook, Christian J., Blair T. Crewther, Liam P. Kilduff, Scott Drawer, and Chris M. Gaviglio. “Skill execution and sleep deprivation: effects of acute caffeine or creatine supplementation-a randomized placebo-controlled trial.” Journal of the international society of sports nutrition 8, no. 1 (2011): 2.

35. Van Thienen, Ruud, Karen Van Proeyen, J. Puype, T. Lefere, and P. Hespel. “Beta-alanine improves sprint performance in endurance cycling.” Medicine and science in sports and exercise 41, no. 4 (2009): 898-903.

36. Saunders, Bryan, Kirsty Elliott-Sale, Guilherme G. Artioli, Paul A. Swinton, Eimear Dolan, Hamilton Roschel, Craig Sale, and Bruno Gualano. “β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis.” British journal of sports medicine 51, no. 8 (2017): 658-669.

37. Remenapp, A., K. Coyle, T. Orange, T. Lynch, D. Hooper, S. Hooper, K. Conway, and H. A. Hausenblas. “Efficacy of Withania somnifera supplementation on adult’s cognition and mood.” Journal of Ayurveda and Integrative Medicine 13, no. 2 (2022): 100510.

38. Suzuki, Takashi, Masahiko Morita, Yoshinori Kobayashi, and Ayako Kamimura. “Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover study.” Journal of the International Society of Sports Nutrition 13, no. 1 (2016): 6.

– Rhodiola rosea is an adaptogenic herb that helps support the body’s management of stress

– Rhodiola may aid cognitive function, work capacity, and perceptions of exertion

– Rhodiola can be taken in the morning to help cortisol release

What Is Rhodiola Rosea?

Rhodiola rosea is a perennial flowering plant—an herb—that grows in cold, mountainous areas of Europe and Asia. It is considered an adaptogen—a plant that contains compounds that help support the body’s management of stress. In eastern and northern Europe, rhodiola has been used as a traditional medicine for centuries.

To understand how rhodiola works, you need to know about cortisol, a stress hormone produced by the adrenal glands. Cortisol levels are naturally higher in the morning. According to Craig Koniver, M.D., founder of Koniver Wellness, a performance medicine clinic in Charleston, SC, this is a holdover from caveman times, when humans woke up with the sunrise and immediately set out for food and shelter. “That required our highest concentration, arousal, and alertness,” says Koniver, “and that’s what cortisol release gives you.” So, while cortisol is associated with stress, it’s not necessarily bad. At the right time of day, that stress is appropriate, and it helps you focus and be productive.

As the day goes on and the sun goes down, cortisol levels are supposed to drop so that you can relax and recover, but for many people these days, this doesn’t happen to the extent that it should. Interacting with electronics, such as the TV and cell phone, cause us to produce more cortisol, and that keeps us in a stressed state throughout the day and into the night. All day long-stress is unhealthy, and can really tax your adrenal glands.

“Adaptogens support the output of cortisol,” says Koniver. “They nurture the adrenals so they don’t have to work as hard.” Coupled with better nighttime habits (such as turning the TV off, leaving your phone outside your bedroom, etc.), adaptogens like rhodiola can ease the demand on your adrenal system, and help you get more out of the natural cortisol spike you experience in the morning.

“Rhodiola, in particular, is a good choice when people are feeling worn out,” says Koniver. “If you wake up and you don’t feel refreshed, rhodiola can be helpful,” promoting the alertness and cognition effect that cortisol offers. 

Benefits of Rhodiola

Rhodiola is thought to be beneficial for managing overall stress and aiding athletic performance.

A study in Phytotherapy Research had 101 subjects take rhodiola for four weeks, and assessed their stress levels through a battery of tests. All the tests showed that rhodiola assisted with stress to a clinically relevant degree—and some subjects saw results after only three days. No serious adverse effects were reported. However, the study was not blinded. That means the subjects knew they were taking rhodiola, and that could have affected the findings.

Another trial in Phytomedicine looked at rhodiola’s effect on young, healthy doctors working night shifts. Subjects were given tests to determine the effect working late nights had on their energy and cognitive function, including short-term memory, ability to concentrate, and speed of audio-visual perception. This time, the trial was done double-blinded, meaning that neither the doctor subjects nor the researchers knew who was getting rhodiola versus a placebo. The result: rhodiola helped with mental weariness and aided performance on work-related tasks by 20%.

A similar study, also published in Phytomedicine, examined 161 military cadets on night duty. They were given rhodiola to see if it helped them battle tiredness. Though the subjects were given two different doses, both were found to be effective in supporting the cadets’ cognitive processing.

A third Phytomedicine study had students take rhodiola during a stressful exam period. They reported less mental stress, better sleep patterns, and greater motivation to study.

As for athletic performance, rhodiola seems to hold promise for those engaging in long-duration exercise. A study in the International Journal of Sport Nutrition and Exercise Metabolism showed that rhodiola aided work capacity in subjects performing endurance training. It actually helped them extend their time to exhaustion by 24 seconds.

Moreover, the Journal of Strength and Conditioning Research reported a trial in which subjects performed a simulated cycling race and, when given rhodiola, completed it significantly faster than the placebo group.

While rhodiola may aid performance by helping to manage stress on the heart, it also seems to alter the exerciser’s perceived level of exertion. In other words, you may be pushing yourself hard, but it doesn’t feel so hard to you, and so you can push even harder, keeping your pace up for longer. Such were the findings of this Journal of Sports Medicine study.

Is Rhodiola a Stimulant?

Technically, rhodiola is a stimulant, because it helps fight off tired feelings. Rhodiola is thought to work by stimulating neurotransmitters such as dopamine, noradrenaline, and serotonin, which help regulate cognitive processes, arousal, and perception. According to Mental Health America, it may also promote the effects of other stimulants, such as caffeine.

However, that said, rhodiola is an unusual stimulant in that it does not seem to increase the heart rate and blood pressure, or decrease appetite, as most stimulants do. “Instead of increasing activity of the central nervous system like [well-known] stimulants do, it helps the body better adapt its response to stress-inducing events,” says Shannon Ehrhardt, RD, CSSD, a Sports Dietitian with EXOS.

Nevertheless, Koniver recommends taking rhodiola in the morning, to support cortisol levels. “If you take it in the evening,” he says, “you could potentially elevate cortisol when it should be on its way down.”

Who Should Take Rhodiola?

Rhodiola appears to be safe and at least mildly effective in normal, healthy populations. It may be beneficial to endurance athletes, those who exercise, and virtually anyone who wants help managing stress that impairs function.

“I think it’s smart for people to rotate adaptogens, or take time off from them,” says Koniver, “because you can adapt to them with consistent use. I often tell patients to take their herbal supplements during the week, and then take weekends off from them. You’ll get more out of them that way, long-term.”

Side effects of rhodiola use, if any, seem to be mild, and, according to the National Institutes of Health, include dizziness and dry mouth. A review in Phytomedicine concluded that a lack of “adverse effects in the course of clinical trials make [rhodiola] potentially attractive for use” in helping with lethargy and supporting cognition and mood.

Get More Reps: How Beta-Alanine Helps Build Work Capacity

While it works via a different mechanism than creatine, beta-alanine offers similar benefits, including supporting your ability to train more intensely and produce explosive power. Simply put, beta-alanine can help you go harder for longer, whether that means getting more reps on your weight-training sets, more takedowns on your opponents during MMA practice, finding a second wind when you’re finishing a sprint race, or standing on the pedals another 10 seconds at spin class.

Here’s everything you need to know about this underrated muscle supplement.

What Is Beta-Alanine?

Anyone who’s ever worked out hard knows about the “burn.” When you lift weights, run, swim, or do any other strenuous activity that lasts more than a few seconds, lactic acid builds up in your muscles. Lactic acid is a byproduct of the muscles burning carbs for fuel, and consists of a molecule called lactate and hydrogen ions. The lactate goes back to your liver and is recycled as an energy source to keep you working hard, but the hydrogen ions stay in your muscles, making them sting and ache. Not only is it an uncomfortable feeling that may make you want to quit what you’re doing, but research from the University of Utah shows that hydrogen ion buildup actually works to shut your muscles down so you have to stop and rest. This hinders performance, and, ultimately, your ability to make gains.

Beta-alanine is a precursor to the amino acid carnosine, which is found naturally in animal foods. Carnosine acts as a lactic acid buffer, helping the muscles defend against the buildup of hydrogen ions in your muscles, and therefore the burn you feel during a workout. Consuming supplemental beta-alanine has been shown to help boost levels of carnosine in the body, blocking lactic acid and supporting anaerobic performance.

What Are The Benefits of Beta-Alanine?

As with creatine, an abundance of research has demonstrated that taking beta-alanine can aid high-intensity, short duration exercise performance. Specifically, beta-alanine’s effect on carnosine levels translates to better workouts in the following ways.

Boosts Work Capacity

A study in Nutrition Research looked at college football players taking beta-alanine for 30 days. Their training volume across all strength workouts ended up being higher than that of the control (placebo) group, and the total amount of weight they lifted on the bench press in particular was significantly greater. Researchers also observed a trend toward lower rates of fatigue in the athletes during anaerobic power tests, and the players themselves reported feeling less fatigued.

Interestingly, when taking beta-alanine, improvements in work capacity may be possible independent of exercise. A study in Amino Acids had subjects use the supplement without following a training program. Muscle carnosine levels increased by a whopping 58.8% after four weeks, and 80% after 10 weeks, and the subjects saw significant improvements on work capacity tests administered at both times.

Promotes Power Output

A 2013 study followed jiu-jitsu and judo competitors who used beta-alanine. Before and after four weeks of supplementation, they were tested on four different anaerobic power tests lasting 30 seconds each. The martial artists’ performance scores significantly improved in the second and third tests, and tended to improve in the fourth, showing that not only did the players see gains in power, but their ability to produce it in a fatigued state (after previous power tests) also improved.

Aids Body Composition

A trial published in The Journal of the International Society of Sports Nutrition showed that subjects who took beta-alanine got better results from high-intensity interval training (HIIT), gaining more lean body mass and endurance compared to placebo.

Can I Get Beta-Alanine From Food?

Beta-alanine is a component of carnosine, which, like all amino acids, is present in meats. Interestingly, some research suggests that the amount of physical activity an animal gets in its lifetime can determine how much carnosine it stores in its muscles. Therefore, game animals such as elk and bison could offer greater carnosine levels than more popular fare like beef and poultry.

Nevertheless, you need a significant intake of beta-alanine to reap the performance benefits (see “Do I Need To Load Beta-Alanine” below), so your best bet is to consume it in a concentrated supplement form—as a tablet or powder. This is even more important for those who eschew animal foods. The European Journal of Applied Physiology reports that vegetarians often have lower levels of carnosine than those who eat mixed diets.

Do I Need To Load Beta-Alanine?

Like creatine, beta-alanine has to build up in your system to be maximally effective. “Athletes should follow a loading phase of two to five grams daily,” says Shannon Ehrhardt, R.D., a performance dietitian with EXOS, Onnit’s partner in performance nutrition. (The larger the person, the more he/she will need to saturate the muscles, so you may need to experiment with your intake to find the right amount.) At that point, you can cut back to a maintenance protocol of two to three grams daily.

When Should I Take Beta-Alanine?

While it’s a common ingredient in many pre-workout products, beta-alanine doesn’t have to be taken at any specific time. Once levels reach four to six grams in your body, you should be able to see the difference in your workouts.

Is Beta-Alanine Safe?

You’ve probably heard of or experienced what many athletes describe as a tingling sensation from products that contain beta-alanine. The reason for this is unknown, but scientists think it may be beta-alanine acting on parts of the nervous system that end in the skin, and the effect is similar to the pins-and-needles feeling of when a hand or foot falls “asleep.” Assuming you’re healthy, this feeling is temporary and harmless.

In the International Society of Sports Nutrition’s official position stand on beta-alanine, it stated the following: “To date, there is no evidence to support that this tingling is harmful in any way. [The tingling side effect] is typically experienced in the face, neck, and back of hands. Although not all individuals will experience [it], it is typically dose-dependent, with higher doses resulting in greater side effects.”

If you want to do all you can to avoid the tingling sensation, you can take smaller amounts of beta-alanine at each serving, or look for a brand that offers a more sustained-release formula so it absorbs more slowly during digestion.

Odds are you’ve discovered the many benefits of one or multiple antioxidants and high-antioxidant foods, such as fighting inflammation, warding off cognitive decline, and so considerable more, but have you ever thought about what effect they have on your body?

Alpha lipoic acid, one antioxidant, is found in plant foods we commonly eat that defends against free radicals and fights inflammation.

A small amount of ALA is produced in the human body naturally, but the amount existing in our body goes up extensively when we practice maintaining a healthy diet, but what is ALA and how can we benefit from it.

What Is Alpha Lipoic Acid?

Alpha-Lipoic Acid (ALA) is an organosulfur compound crucial for aerobic metabolism. ALA supports cellular integrity by interacting with vitamin C and glutathione, allowing the production of Vitamin E.

Small amounts of lipoic acid are found in green vegetables such as broccoli. However, supplementation provides a readily available amount that may not be obtainable solely by eating green vegetables or other foods as part of a daily diet.

ALA may also help the body decrease the formation of Advanced Glycation End-Products (AGEs). Elevated levels of AGEs, which form naturally from certain methods of cooking, are thought to contribute to oxidative stress.
The Benefits Of Regular Alpha Lipoic Acid Intake

Formed naturally in various meats, green veggies, tubers and several types of yeast, lipoic acid is comparable to a vitamin in that it can also be man-made in a lab so it can be taken as an anti-inflammatory supplement (which is then called alpha lipoic acid).

Based on evidence from animal and human studies, lipoic acid offers the following essential health benefits:

● Helps reduce oxidative stress in the body via powerful antioxidant activity
● Helps reduce insulin resistance
● Helps improve the lipid profile
● Helps increase insulin sensitivity
● Helps prevent bone loss, possibly through an anti-inflammatory effect
● Helps remove toxic metals from the body
● Helps improve skin texture

In supplement form, it has shown benefits against various forms of oxidation and inflammation. It is a potent antioxidant compound. It works with mitochondria and the body’s natural antioxidant defenses.

It is also seen as an anti-aging compound since it can reverse some of the oxidant damage related effects of aging.

Research in the last decade has strongly implicated oxidative damage within the cells, caused by free radicals, as the cause of many of the degenerative disorders of aging.

Studies have shown that oxidative damage is seen throughout various portions of the brain cells in memory loss patients.

Antioxidants have been shown in numerous studies to halt or reduce oxidative damage in cells and, in many cases, stabilize and even reverse the cell damage.

There have been multiple studies in medical literature indicating that antioxidants can have beneficial effects in slowing down and perhaps even helping reduce the likelihood of developing memory loss.

More recent experimental studies have shown that ALA can reverse the damage in aging cells of the brain. This was a study published in the prestigious journal Proceedings of the National Academy of Science from February of this year.

Recommended Usage & Natural Sources Of Alpha Lipoic Acid

Although a healthy body produces enough of this antioxidant, but a deficiency may lead to weakened immune functions, impaired brain functions and reduced muscle mass.

Some of the natural sources of alpha lipoic acid include meat products and organ meats, vegetables such as spinach, broccoli, chard, potato, Brussels sprouts, tomatoes, and peas. Brewer’s yeast is also a good source alpha lipoic acid.

All amounts below are measured in lipoyllysinem, which is the protein-bound form alpha lipoic acid, as per Nutritional Ergogenic Aids. Be aware that it is not known exactly how much antioxidant activity the protein-bound form has (versus isolated ALA as a supplement) since a conversion process must take place for it to serve as a source of “free” alpha lipoic acid. The amount converted may vary by person based on the unique factors of their body.

Although ALA can be introduced into the body through diet, the effectiveness of dietary ALA is minimal because dietary ALA is bound to lysine and protein that prevents it from circulating as free ALA.

Therefore, the most effective way to introduce alpha lipoic acid in the body is through dietary supplements. Daily alpha lipoic acid dosage can range from 20 to 50 mg and supplements are available with dosage ranging from 30 to 100 mg.

Get your daily dose of antioxidants and improve your bone health, eye health and brain functions with the help of alpha lipoic acid (ALA). Utilize its benefits either from foods or dietary supplements in the form of tablets.

Alpha Lipoic Acid Side Effects

Side effects from using ALA supplements appear to be rare and mild, such as skin rash. However, little is known about the possible effect of long-term use of ALA supplements.

And there are no dosage recommendations and little data on the potential effect of large doses taken over time.

ALA should not be used without a recommendation from your doctor if you take insulin or other medications to lower blood sugar. It’s possible that it can enhance the effect of these drugs, leading to hypoglycemia (low blood sugar).

Discuss the use of supplemental ALA with your doctor first. Your doctor may recommend that you increase monitoring of blood sugar levels. The doctor may also want to make an adjustment in your medication.

Because no studies have been done on the effect of using ALA during pregnancy, you should not use it if pregnant. Also, there are no data about its use by children, so children should not take ALA supplements.

Downing food that doesn’t get properly assimilated is like trying to fill a gas tank that has a hole in it—good nutrition could be leaking right through you.

The solution, however, can be as simple as taking a few capsules with your food. Digestive enzymes, among other supplements, can help you get the most out of every meal.

What are Digestive Enzymes?

Digestive enzymes are proteins that help break down the food you eat so it can be absorbed by your body. Most of them are made by your pancreas and are sometimes called pancreatic enzymes. The main ones to be familiar with are amylase, lactase, lipase, and pepsin, which break down carbohydrates, lactose, fat, and protein, respectively.

Your body produces enzymes, but, for various reasons, your own personal store probably isn’t sufficient for great digestion (See “How Do I Know If My Food Is Digesting Properly?” below). You should aim to get some enzymes through your diet and may also benefit from supplements. Two whole-food options for boosting digestive enzymes are pineapple, which contains bromelain, and papaya, which offers papain—both enzymes break down proteins.
“Most people don’t absorb fats as well as they could,” says Carla Nowicki, R.D., C.S.S.D., a sports dietician in Austin, TX (follow her on Instagram at @carla_pursuitpn), “so they should try lipase.” This goes double for those following higher-fat diets and may be consuming more fat than they can currently break down. Enzymes are available in most health food stores and pharmacies, and are usually combined into one supplement you can take in capsule form.

There is some back and forth on the Internet about the effectiveness of supplemental enzymes. Some critics argue that, like your food, the enzymes also get broken down by stomach acid, and this may render them useless before they can go to work in your digestive tract. Nowicki fires back that “stomach acid will kill some enzymes, but enough will make it through to help digestion.” Still, it may be worthwhile to look for products that offer “acid stable” or “acid-resistant” enzymes for extra protection.

How Do I Know If My Food Is Digesting Properly?

You have to know your shit. (This gets kind of gross, so apologies in advance.)

“Having loose stools is a sign you’re eating too much fat or not breaking it down, absorbing it, and putting it to use,” says Nowicki. “Even a stool with a soft-serve ice cream-like consistency is not what you want. You want a formed stool.” Think: a log in a still pond. Bad dumps also tend to float more—a sign of a higher fat concentration.

Another telltale can be slow absorption. “Your body should absorb most foods within 24 hours,” says Nowicki. There are exceptions (ahem, corn, which you can pass in an hour or two), but generally speaking, anything that takes days to come out of you is evidence that you didn’t digest it well. “For example, if you eat tomatoes on Friday and you see the skins on Sunday, you have a problem. You don’t want food sitting in your gut fermenting for days on end.”

Rarely feeling hungry can also indicate poor digestion. “If after a meal you’re like an anaconda that just swallowed a deer—the feet are hanging out of its mouth and it just lies there swollen for days—you probably have a problem digesting food normally.” Of course, bloating and gas are signs you’re not digesting food properly, and often occur when you eat high-fiber vegetables (hint: beans).

Inefficient digestion can have many causes, but Nowicki warns that “there’s not a single person who absorbs everything optimally,” due to stress, bad food choices, and activity levels. Even fit people who follow perfectly balanced diets aren’t immune. They generally eat more food to support their active lifestyles, she says, and so the challenge to the digestive system is greater. “If you don’t digest well you won’t see as good gains in the gym. Don’t let your food and supplements go to waste.”

Do Digestive Enzymes Cause Gas?

Some people report that supplemental enzymes give them gas, and even constipation, cramps, and diarrhea in certain cases. But this may be a sign that the products they used are not of the best quality. Looks for enzymes that are third-party tested for purity and safety.

Can Digestive Enzymes Help with Bloating?

Yes. A 2015 study in Gut and Liver found that an acid-resistant lipase—the enzyme that helps dissolve fats—reduced sensations of stomach fullness significantly in subjects after a fatty meal.

What Other Supplements Can Help Digestion?

In addition to digestive enzyme supplements, probiotics, prebiotics, and betaine HCL have been shown to aid digestive health.

How Do Probiotics Help Digestion?

Probiotics are bacteria and yeasts that set up camp in your gut. They work to break down food during digestion and have a positive impact on the immune system, fighting off the bad bacteria that can make you sick. The two most common strains are lactobacillus and bifidobacterium, which are both easily gotten through dairy products.

Newer research indicates that another probiotic, Saccharomyces Boulardii (SB), shows promise for alleviating various digestive problems. A 2017 study in Gut Microbes found that it restocks good yeast in the gastrointestinal tract, supporting a healthy gut microbiota.

“The Western diet doesn’t promote a healthy gut at all,” says Nowicki, who recommends getting in supplemental probiotics for both better digestion and overall health. Part of the problem is the lack of diversity in our food. According to a 2016 article in Molecular Metabolism, 75% of the world’s food is generated from only 12 plants and five different species of animals. Modern agricultural practices, including the use of antibiotics in livestock, reduce the range of probiotics the gut is exposed to even more. Since most of us draw from such a small pool of food sources—and, therefore, ingest a very limited range of useful microbes—the need for probiotic supplementation may be dire.

As with pancreatic enzymes, there’s some danger of probiotics being destroyed during the digestive process before they can act on it. Therefore, it’s a good idea to seek out strains that are resistant to stomach acids, such as L. acidophilus DDS-1, L. plantarum, L. rhamnosus, B. infantis, and B. lactis.

How Do Prebiotics Help Digestion?

Probiotics aren’t much good without their counterpart—prebiotics. While indigestible for us, these carbohydrates serve as food for probiotic bacteria and yeasts, promoting their growth and the good work they do for our bodies. Prebiotics exist in bananas, garlic, onions, and whole grains.

Jerusalem artichokes are another good source, and are used for supplements. A British Journal of Nutrition study found that a fruit and vegetable shot containing Jerusalem artichoke fiber had a helpful prebiotic effect in subjects.

What Is Betaine HCL?

When it works right, your stomach is like a bubbling cauldron of acid. That’s a good thing, because optimal acid levels break food down easily. Research from Molecular Pharmaceutics indicates that the chemical betaine hydrochloride (HCL) promotes an acidic environment in the stomach, and is well-tolerated by healthy people. Another trial in Biochemical and Biophysical Research Communications showed that it improves digestion.

When Should I Take Digestive Supplements?

Enzymes, probiotics, prebiotics, and betaine HCL can all be taken at meal times separately or together. Take them with water shortly before you eat any big meal—especially one that’s high in fat or fiber, says Nowicki. Snacks on the other hand, such as a handful of nuts or a piece of cheese, don’t warrant enzyme use. Nowicki says, “don’t waste your money.”

The Benefits of Digestive Supplements & Total GUT HEALTH™ with Probiotics

Whenever you feel gassy, bloated, or tired after a meal, it becomes crystal clear that good digestion is essential to overall well being. But optimizing the gut isn’t only about digestion.

Recent research suggests that the gut biome could serve as the foundation for a strong immune system and optimal brain function. Total GUT HEALTH™ contains probiotics, prebiotics, enzymes, and HCl. If there is a single thing you can do to help optimize performance and health, this is it!†

It makes sense – athletes of all levels place a high value on developing lean muscle tissue, and protein consumption is what delivers the amino acids necessary for building and maintaining muscle.

The good news is the sheer popularity of whey protein means that it’s been studied, studied and studied some more, so there are fewer questions regarding when to take whey protein.

If you’ve made the decision to supplement, and you’re looking to add whey protein to your diet, here’s what you need to know.

Types of Whey Protein

Not all whey proteins are the same – in fact, you’re likely to be overwhelmed by all the options available if you take a jaunt down the aisle at your local nutrition store. Generally speaking, there are three common forms of whey protein.

Whey Protein Concentrate

This is the less processed, more “natural” form of whey protein. For clean-eating fans, less processing probably sounds like a good thing, but in this case, less processing actually means less pure.

Whey protein concentrate contains more fat and lactose, and less total protein – ranging anywhere from 70% to 85% of the product – than isolates.

Whey Protein Isolate

Whey protein isolate, on the other hand, goes through more processing to remove the extra lactose and fat, delivering a product that’s typically 90% protein or more. The isolate form of whey protein generally costs more than concentrate, and it’s also considered a “safer” supplement for those who are lactose intolerant.

Hydrolyzed Whey Protein

Hydrolyzed whey products are those that have gone through additional processing, essentially breaking down the protein into groups of amino acids that are theoretically faster to digest.

The problem is, research doesn’t necessarily indicate this is true, so spending more money on a hydrolyzed product when other options are as, or more, effective, doesn’t make a whole lot of sense.

Functionally speaking, any whey product you choose should be more than capable of putting your body into a state of positive nitrogen balance – the most beneficial state for muscle recovery and hypertrophy – as long as you time your protein supplementation correctly.

When to Take Whey Protein

Whey protein is a highly bioavailable protein that boasts fast absorption rates. This makes it an ideal protein for post-workout recovery.

In fact, Brandon Mentone, a Strength and Conditioning Coach and Sports Nutritionist, puts it this way, “Whey has the highest bioavailability of all the protein analogues, which makes it the most potent and rapidly utilized agent post-workout.”

When you exercise, you’re placing a high level of stress on your body that actually causes damage to your muscles and tissue.

Building muscle doesn’t actually take place during your workout; rather, your workout is the tool you use to put your body in the necessary state for muscular hypertrophy during recovery.

Proper post-workout nutrition stimulates the repair of tissues in a way that leads to muscle growth.

Immediately following a workout, the blood flow to skeletal muscles is stimulated, and the act of working out “opens up” muscles to function a bit like a sponge – they’re primed and ready to absorb nutrients.

By consuming a fast-absorbing protein like whey protein immediately after your workout, you’re supplying your muscles with the amino acids they need to repair and grow, precisely when they benefit the most.

The sooner you can consume whey protein following your workout, the better. Generally speaking, you have up to a two-hour window (the “anabolic window”) post-workout to consume a protein-carbohydrate meal.

This is the two-hour period in which your muscles are primed and ready to accept nutrients, taking them from a muscle-wasting state of negative nitrogen balance to a muscle-building state of positive nitrogen balance.

But just because you have up to two hours, doesn’t mean you should wait to supplement. The longer you wait, the less “sponge-like” your muscles will be, and the less benefit you’ll derive from your whey protein supplementation efforts.

Who Should Take Whey Protein

Because whey protein is affordable, popular and highly bioavailable, It’s a great option for most active individuals looking for a way to easily increase protein consumption.

One of the biggest arguments against protein supplementation is that, in theory, it’s easy for people to consume enough protein in their diets to meet the Recommended Daily Allowance (RDA) of .8 grams per kilogram body weight.

While technically this is true, the RDA is based on the protein needs of a sedentary individual, not the needs of anyone who is active, growing, trying to build muscle mass or who is recovering from an injury.

Most studies indicate that under circumstances such as these, protein intake ranging from 1.2 to 1.6 grams per kilogram body weight is ideal. While it’s perfectly possible to consume this level of protein from food sources, it’s not always convenient.

Anyone who has ever tried to squeeze in a workout right before running to a meeting or whose training schedule butts up to their children’s bedtimes knows that it’s not always possible to sit down for a meal right after working out.

Because the timing of protein consumption post-workout is vitally important to muscle hypertrophy and recovery, it must be easy and convenient to consume.

Protein supplements – particularly whey protein powders that can be mixed with water, bars and pre-made shakes – are incredibly convenient, and a great option for anyone who’s “on the go” and unable to turn to whole food protein sources after  workout.

It’s important to realize, though, that whey protein isn’t appropriate for everyone. As a product derived from milk, it’s not a good choice for vegans, and some whey protein concentrates may cause gastrointestinal distress to those who are lactose intolerant.

In these situations, other protein supplements, such as vegan-friendly, stomach-friendly hemp protein, may be a better option.

– Nearly all supplements marketed as pre-workouts contain caffeine or some other stimulant, but there are ingredients that can support exercise performance with little to no stimulant effect.

– Huperzia serrata, arginine and citrulline, cordyceps, rhodiola rosea, essential amino acids, sodium bicarbonate, and chocolate milk may all help performance when consumed before activity.

– Ingredients may need to be taken at different times to maximize their effects.

– Pre-workouts are generally considered safe, but there is little research on their long-term effects.

Caffeine-Free, Non-Stimulant Pre-workouts: Do They Work?

If there’s one common denominator underlying most nutrition products that are marketed as pre-workout supplements, it’s the inclusion of caffeine. The majority of pre-workout formulas that have been shown to be effective contain some amount of the stuff, and the fact is that the pre-workout category was born for the sake of helping people feel more energized when they go into the gym. But not every supplement designed to be taken before training is intended to have a stimulant effect.

If you’re someone who chooses to avoid caffeine, or you want something besides alertness and focus from your pre-workout supp—such as a better pump, or support with endurance or strength gains—you have other options. We looked into the best caffeine-free, non-stimulant pre-workouts that may help you perform well without a high risk of feeling wired.

Do Caffeine-Free Pre-workouts Actually Work?

First thing’s first: there is a strong body of evidence showing that pre-workout supplements of all kinds can help you achieve fitness goals. A 2018 review in the Journal of the International Society of Sports Nutrition looked at 80 different studies done on pre-workout formulas and concluded that they may benefit both muscular endurance and mood during a workout. The authors noted that, when combined with resistance training, pre-workouts can support positive long-term changes in body comp via lean muscle gains.

Nevertheless, most pre-workout formulas contain a mix of ingredients, so trying to pick out exactly which ones are having the intended effect versus those that don’t live up to the hype, or are mere filler, has presented a challenge for scientists. Furthermore, most pre-workouts contain caffeine, and lots of it (upwards of 300 milligrams in a dose—equal to about three cups of coffee). As caffeine has been shown to promote power output, endurance, and alertness, and aid the body in managing stress in multiple ways, it can be difficult to tell what’s really working in a given supplement: the “proprietary blend,” or the caffeine.

With that said, there are several other ingredients that are common in pre-workouts that have been found to be beneficial, although not for the stimulant effect that caffeine promises. We’ll explore these further down under How Do Most Pre-Workouts Work?

What Pre-workout Supplements Contain Stimulants?

It’s important to understand that caffeine isn’t the only stimulant that might appear in a supplement. Many supplements may claim to be caffeine- or stimulant-free but can still have a stimulant effect, especially if a person is sensitive to one or more ingredients. The body’s reaction to any kind of supplement can be very individual.

Most people think of stimulants as chemicals that raise heart rate and ramp up the central nervous system, but the category is broader than that. The FDA defines a stimulant as a drug or substance that helps restore mental alertness or wakefulness in a fatigued state, so, going by that, virtually any product that helps you feel more mentally energized can be considered to have a stimulant effect.

Don’t misinterpret “caffeine-free” on a label as stimulant-free. If you want something that’s completely sans stimulants, you’ll have to be sure it says so on the bottle, and check that the label’s promises have been vetted by a third-party such as Informed-Sport, which tests supplement batches to determine their safety and purity. However, if you’re on the hunt for stimulant-free pre-workouts simply because you have a problem with caffeine, you may find that you don’t mind a supplement that contains other compounds that may act as stimulants, but have a less-potent stimulant effect.

Technically, the following ingredients fall under the stimulant banner (largely because most contain some amount of caffeine), so, if you’re concerned about consuming stimulants, be wary of any product that advertises them. 

• B-complex vitamins
• Caffeine/caffeine anhydrous
• Carnitine
• Cocoa
• Ginseng
• Green coffee bean
• Guarana
• Ma huang
• Taurine
• Yerba maté
• Yohimbe/yohimbine

You can find a more complete list on the Operation Supplement Safety website, a division of the U.S. Department of Defense.

At the same time, be aware that all of these compounds are considered safe by the FDA when consumed by adults in moderation. They’re not controlled substances that can get you in trouble or pose serious risks to your health, provided that you’re a typical healthy adult. And if you consume energy drinks, sodas, or teas, or you eat chocolate, you’ve probably ingested some of these ingredients before.

How Do Most Pre-workouts Work?

Supplements can prepare you for more effective workouts by many different means. The following are some of the ingredients that science has shown to have the most promise for promoting higher performance.

Huperzia Serrata (Club Moss)

If you’re interested in a pre-workout for the sake of mental energy, alertness, or focus, but you want to steer clear of caffeine and other stimulants, club moss should be on your radar. We can’t promise that it won’t have any stimulant effect in your body, but it’s certain to be less stimulating than massive amounts of caffeine, as its effects support a brain environment that allows for clear thinking—it doesn’t cause a ramp-up of the nervous system.

Huperzia serrata has been shown to have neuro-protective properties, helping to support cognitive function. It can also promote concentrations of acetylcholine, the neurotransmitter responsible for muscle functions. Huperzia serrata is a key ingredient in Alpha BRAIN®. 

Arginine and Citrulline

Nitric oxide (NO) supplements are some of the most popular in the stim-free pre-workout category. They don’t act directly on the brain or central nervous system but instead on the vascular system, dilating the blood vessels to allow greater blood flow to working muscles. If you can get more blood in and out of your muscles during training, you can potentially deliver more nutrition to them and promote better performance and recovery. For gym rats who like to get a big ego-inflating pump from their strength workouts, NO supplements have the potential to make your muscles swell to an even greater degree.

Nitric oxide exists naturally in the body, but you can’t supplement it in that form. To raise NO levels, you need to take the amino acids L-arginine and L-citrulline (also available as citrulline malate).

A study in the Journal of Applied Physiology showed that joggers who used arginine were able to extend their runs by more than two minutes. Another trial in the European Journal of Nutrition demonstrated that citrulline malate helped women perform more volume on the leg press exercise (an increase of 12 reps in a single workout).

Vasodilation (the condition of dilated blood vessels) helps the bloodstream shuttle metabolic byproducts out of the muscles more quickly. These byproducts can contribute to muscle soreness. A study in the Journal of Strength and Conditioning Research found that when lifters took citrulline malate before training, they were 40% less sore one day—and then two days—later.

Arginine and citrulline may also help your workouts seem less grueling. A 2019 study concluded that a combo of both aminos assisted with power production in soccer players training on a cycle ergometer and, despite their putting out a greater effort, the subjects reported that the workout felt easier than sessions in the past. A 2016 study’s findings were similar—cyclists reported less fatigue after a workout. 

You can read more about arginine and citrulline in our guide to nitric oxide supplements. 

Cordyceps

A type of fungus that grows in the Himalayan mountains, cordyceps sinensis (and its less expensive lab-grown alternative, cordyceps militaris) are rich in adenosine triphosphate (ATP)—the energy source for muscle contractions. As a result, cordyceps may help the body produce more ATP, which could allow you to train more intensely.

A Chinese study indicated that cordyceps supports gains in aerobic fitness, as subjects cycling on stationary bikes saw a seven percent increase in VO2 max in just six weeks. A similar study in Japan found that cordyceps helped individuals train more efficiently on a running test.

In 2017, researchers had cyclists take a mushroom blend that contained cordyceps; the subjects had longer times to exhaustion (by about 28 seconds) after only one week of supplementation, and their VO2 maxes shot up by 11% after three weeks of supplementation.

Read more on cordyceps in our cordyceps sinensis report.

Rhodiola Rosea

Rhodiola is an herb with adaptogenic properties, meaning that it can support the body’s management of stress. Scientists hypothesize that it may aid performance by helping the heart keep up with demand, but rhodiola also seems to help with perceived levels of exertion. A Journal of Sports Medicine study found that rhodiola supplementation before cycling helped subjects train hard (70% of VO2 max) without feeling like it was so intense.

Another trial revealed that, when taken one hour before activity, rhodiola promoted work capacity, helping users extend their time to exhaustion on endurance exercise by 24 seconds.

Find out more in our rhodiola rosea guide.

Essential Amino Acids (EAAs)

EAAs are amino acids your body can’t synthesize, so you have to get them from food or supplements. There are nine of them: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Three of these—isoleucine, leucine, and valine—are known as branched-chain amino acids (BCAAs), which scientists recognize as being especially important for strength and performance.

Research from Applied Physiology, Nutrition, and Metabolism demonstrated that BCAAs taken one hour prior to running tests supported better reaction times in soccer players. Furthermore, Nutrition published a study showing that women who took EAAs before and after training, and on off days as well, saw gains in aerobic endurance. What makes this even more impressive is that the subjects were eating roughly 400 fewer calories daily than the ladies in the placebo group, which suggests that EAAs might help performance when dieting.

Sodium Bicarbonate

This is plain, old-fashioned baking soda, and while it’s still great for keeping your refrigerator smelling fresh, it can also help you keep your intensity up on your cardio. Sodium bicarbonate has an acid-buffering effect, and several trials (1, 2, 3) have shown that it promotes faster finishes in sprint and middle-distance cycling and running tests, where athletes are likely to slow down or become distracted by the searing feeling of lactic acid buildup (the byproduct of your body burning stored carbohydrate for energy).

However, some people find that sodium bicarbonate upsets their stomach, and if you’re watching your salt intake, you’ll want to avoid it outright.

BONUS #1: Beta-alanine and Creatine

There are many other safe and legal performance aids that are also caffeine-free, but the timing of their ingestion doesn’t matter. In addition to the above, you may find that beta-alanine and creatine (amino acids) help you to perform more reps in your strength workouts. While they’re popular ingredients in many pre-workout products, they can be consumed before or after training, and on off days, and need to build up in your system over time before they can take effect.

You can read about them in our separate creatine and beta-alanine articles.

BONUS #2: Chocolate Milk

If you’re really concerned about keeping stimulants of any kind out of your diet, or you just don’t like swallowing powders or pills, you can eat like a kid again and tell your friends it’s highly sophisticated performance nutrition. “A drink with a little bit of protein and carbs 30 to 60 minutes before training can provide energy,” says Chris Mohr, Ph.D. R.D., a nutrition and wellness consultant (follow him on Instagram, @mohrresults), “and chocolate milk is perfect. That’s what I do when I work out in the morning, but you can drink it anytime. The protein helps prevent too much muscle breakdown during your workout, and the sugar provides quick energy. I like a low-sugar chocolate milk, like Fairlife’s Chocolate 2% Ultra-Filtered, which has about a 1:1 ratio of protein to carbs.” (There are 13 grams of protein and carbs in an eight-ounce serving, and Mohr drinks the 11.5-oz single-serving bottles.)

When’s The Best Time To Take A Pre-workout?

You’re probably best served by following the label directions on any pre-workout product you use, but Vince Kreipke, Ph.D.—a performance specialist and member of Onnit’s advisory board—cautions that different ingredients kick in and peak at different times, so, for the best results, you’ll have to time your consumption accordingly.

“Optimal timing is going to depend greatly on the speed at which the ingredients are absorbed and ready to be used by your body,” says Kreipke. “This is going to be somewhat variable when you look at different ingredients. Arginine has been shown to reach peak concentrations at one hour after ingestion, whereas the active ingredients in rhodiola rosea weren’t shown to peak out until about two hours.” Timing is everything.

A recent study demonstrated that optimal muscular performance via caffeine use is achieved when caffeine is consumed one hour before performance (it beat 30 minutes and 2 hours in the study). “Caffeine has been shown to be 99% absorbed within about 45 minutes,” says Kreipke. “If we take that in and use that as the model, it would suggest that peak absorption means peak benefits.”

So, if you want to take more than one of these ingredients before your workout, you may want to do a little bit of planning—such as taking rhodiola one to two hours before, and then arginine and caffeine a little later. It’s also important to know that ingredients can stay in your system for a while once they have been absorbed. Caffeine, for example, has a half-life of about six hours, meaning that it takes that amount of time for the concentration in your system to drop to 50% of the initial dose. If you take a pre-workout that packs a lot of caffeine, that’s a long time to have high levels of caffeine in your body. (This is one reason it’s wise to avoid pre-workouts with caffeine at night, so they don’t prevent you from sleeping.)

Are Pre-workouts Bad For You?

Overall, research suggests that pre-workouts are safe, and that adverse effects are generally mild. Subjects sometimes report stomach upset and trouble sleeping, or a general decrease in calmness, although the latter applies more to pre-workouts that contain caffeine.

Research on pre-workouts is young, however, and most studies haven’t looked at the effects of long-term use (pre-workout formula trials tend to run for eight weeks or less). For maximum safety, consumers would be wise to research any supplement they’re interested in before use. Due to weak enforcement of FDA regulations, supplements of all kinds have been found to contain many things they shouldn’t, including heavy metals, hormones and prohormones, banned substances, harmful chemicals, and stimulants (1, 2).

An article in the New England Journal of Medicine points out that hidden stimulants may be the most common problem, and that dosages can range from negligible to toxic levels. 

For these reasons, it’s best to look for products that have received third-party verification (as mentioned above), and are transparent about their ingredients. “Look for a seal that says it’s certified for sport by a group like Informed Sport or NSF,” says Mohr.

Pre-workouts Banned By The NCAA

If you’re a student athlete, you should know that the NCAA expressly bans the use of all stimulants, including caffeine in large quantities. If you like to have coffee in the morning or a Diet Coke at lunch, you needn’t worry, as urine concentrations of caffeine would have to test in excess of 15 micrograms/ml for you to get busted, which would mean consuming around 500 milligrams of caffeine (or the equivalent of six to eight cups of coffee) two to three hours beforehand.

It gets tricky, though, if you consume normal amounts of caffeine and a pre-workout on top of it. As many pre-workouts pack 300 or more milligrams of caffeine, as well as other potential stimulants, your chances of “pissing hot” go up significantly. So read labels, and be cautious.

Also, “make sure that whatever supplements you use you experiment with beforehand on practice days,” says Mohr, “not performance days.” A competition is no time to test-drive a new formula whose effects on your body are unknown.

The truth is, animal protein supps are highly effective, but plant proteins can match the likes of whey, casein, and egg—and pea protein is a fine example. Aside from delivering comparable anabolic benefits to animal proteins, the power of peas is displayed through a number of other attributes, including high digestibility, a broad range of amino acids, and the absence of common allergens.

Below is everything you need to know about making pea protein powder an integral part of your muscle- and health-boosting nutrition plan.

What is Pea Protein

Rest assured, it has nothing to do with urine (although many a musclehead would gladly drink his own piss if he thought it built muscle¦ but we digress). Pea protein comes from grinding dried field peas—the same type used to make split pea soup—into a powder. The starches and fiber are then extracted so you’re left with just the protein.

Peas naturally contain protein, at around eight grams per cup, although the protein is not considered complete (more on this polarizing subject further down, under Is Pea Protein A Complete Protein?). In terms of speed of digestion, pea protein is considered medium-fast absorbing. Its amino acids (the components of protein) aren’t taken up by the muscles as fast as whey’s are, but they’re not as slow as casein

What Are the Benefits of Pea Protein?

Ralf Jaeger, Ph.D., co-founder of Increnovo, a research-based consulting company serving the food, beverage, and supplement manufacturing industry, can rattle off a number of pea protein positives. “There’s no gas or bloating from pea protein like some may experience with whey,” he says, due to its digestibility and lack of allergens. “Pea protein is plant-based and sustainable, made with nitrogen-recycling, earth-friendly peas, and it’s rich in plant-based iron.” Pea protein also has an array of amino acids.

Let’s take a closer look at these qualities, one by one.

Easily Digestible and Bioavailable

If gastric discomfort via protein powders is an issue for you, you should be in the clear with pea protein, which has a 94% rate of digestibility (i.e., almost all of it will break down during digestion and not stress your gut).

Pea protein also scores decently for bioavailability—the amount of protein actually absorbed and utilized by the body. It’s not quite as good on this front as the animal proteins whey, casein, egg, and other meat sources, but it’s higher than soy, hemp, and bean proteins.

Allergen- and Gluten-Free

The “no allergens” label is generally the biggest selling point for pea protein. The foods people most commonly have allergies or intolerances to include milk/dairy, eggs, peanuts, tree nuts, wheat (gluten), and soy, and that can make many commercial protein powders a no-go for them. You don’t have to worry about any of these with a pure pea protein supplement.

Plant-Based, Sustainable, and Earth-Friendly

If you’re even half as concerned about your carbon footprint as you are with building a better body, you’ll appreciate pea protein even more. Unlike whey, peas are relatively easy to produce. They don’t fart carbon into the air or pollute water supplies as cows do. Pea is as “responsible” a protein as any you’ll find.

Rich in Iron

Iron is critical for transporting oxygen throughout the body. Roughly 10% of American women are iron-deficient; fatigue, shortness of breath, and restless legs are among the common symptoms.

Pea protein is high in iron, with most products containing five or more milligrams per serving, which represents at least a quarter of the recommended daily iron intake for adults (19.3–20.5 mg per day for men, 17–18.9 mg for women). Plant-derived iron isn’t absorbed well by the body, but supplementing with vitamin C helps. If you’re a vegetarian or vegan who doesn’t get iron from animal foods, pea protein can provide an important boost for you.

Contains Key Amino Acids

Plant-based proteins are often bashed for not having the muscle-building capabilities of dairy (whey, casein), meat, and egg sources. This is because they don’t have all the amino acids that are considered essential. Yet pea protein has a handful of aminos that are well-known for improving performance and muscle recovery—namely, branched-chain amino acids (BCAAs) and arginine.

BCAAs, which include isoleucine, leucine, and valine, drive protein synthesis, and, as a result, muscle mass. Around 20% of the aminos in pea protein come from this trio. Whey protein, by comparison, is 25% BCAAs, but arginine is involved in protein synthesis as well, and pea protein has roughly three times the arginine content of whey.

Pea protein contains lysine, an important amino for the health of connective tissue—cartilage, skin, and bones.

Is Pea Protein a Complete Protein?

Technically, the answer is no, but that doesn’t mean that pea protein is inferior to other sources. To answer this question thoroughly, consider the precise definition of a complete protein. It all comes down to the amino acids it contains.

Your body requires 20 amino acids to stay alive. Eleven of these can be produced by your body itself, while the other nine must be obtained from food. These nine are called essential amino acids (EAAs for short).

The nine EAAs are tryptophan, threonine, isoleucine, leucine, lysine, methionine+cysteine, phenylalanine+tyrosine, valine, and histidine. Having all these aminos is one thing, but a protein isn’t considered complete if it doesn’t contain adequate amounts of each one.

Pea protein contains all nine EAAs, but it’s not officially a complete protein because it’s an inadequate source of methionine+cysteine. A complete protein provides at least 25 mg/g of this amino, and pea protein only delivers around 11 mg/g.

Methionine+cysteine, however, is found in adequate amounts in many other foods, including eggs, cheese, chicken, beef, fish, wheat germ, oats, and even rice protein powder—so pea protein’s deficiency is only an issue if you’re not eating any other sources of this amino. This could be a problem if you’re a vegan or vegan keto dieter, but most people are likely to get enough methionine+cysteine without having to make a concerted effort.

Many vegetarians and vegans purposely combine food sources to fill in their EAA voids. But since pea protein is only short on one amino acid, you should be able to get the maximum benefit from it if you’re eating a well-rounded diet in addition to supplementation. Also, as you’ll see in this next section, provided it’s taken in sufficient amounts, pea protein can provide the right dose of amino acids you need, and can even stand toe-to-toe with whey for muscle boosting.

Pea Protein vs. Whey

When comparing pea and whey protein powders, the first distinction has already been established: whey is a complete protein and pea technically is not, due to its lower levels of methionine+cysteine.

However, it’s another EAA—leucine—that’s the bigger story here. The three BCAAs are superior to all other amino acids for stimulating muscle protein synthesis (MPS, the process of building muscle), and leucine in particular is the only amino shown to stimulate MPS independently. In other words, leucine is the most anabolic amino acid in the body. Whey has the highest leucine content of all protein sources, and that’s why whey has long been deemed the king of protein supplements, plain and simple.

To put this in perspective, whey contains 105 mg of leucine per gram of protein; pea protein contains roughly 81 mg of leucine per gram. That’s about a 25% difference in leucine between whey and pea proteins, which is significant, but it doesn’t mean that pea protein is a poor choice for muscle gains, and here’s why¦

According to the International Society of Sports Nutrition, the optimal amount of leucine for stimulating MPS is somewhere between 0.7 grams and 3 grams per serving, and research shows that getting more than the top end of that range does not stimulate MPS to any greater degree. The discrepancy between whey and pea proteins simply means that it takes less whey to deliver optimal leucine than it does pea.

In other words, you can achieve the same level of MPS as whey with pea protein by simply taking a little bit more of it—enough to put you in that 0.7–3-gram window. This typically ends up being a little more than one scoop, maybe two, depending on the serving size of the product you’re taking.

In a 2015 study published in the Journal of the International Society of Sports Nutrition, male subjects ages 18–35 followed the same 12-week upper-body lifting program. Researchers tested biceps muscle thickness at the beginning and end of the training plan. One group of lifters supplemented with 25 grams of pea protein twice a day, and another took the exact same amount of whey protein. Each 25-gram dose of pea protein delivered around two grams of leucine, versus 2.65 grams for whey, but both fell right in the middle of the optimal leucine range.

At the end of the 12 weeks, subjects in the pea and whey protein groups showed identical increases in biceps muscle thickness—both protein types showed greater results than placebo. The take-home here: As long as you’re getting sufficient leucine from your pea protein supplement, the muscular gains are comparable to those from whey.

Does Pea Protein Cause ?

In a word, no. Some people imagine bloating would be an issue with pea protein, as it often is when eating peas, beans, and other legumes in whole-food form. But the process of making pea protein powder removes the fiber and starch from the peas, and essentially removes the risk of digestive stress with it.

“I would recommend pea protein for people who have digestive issues in general,” says Jaeger.

Is Pea Protein Good For Weight Loss?

Nutrition experts and scientific literature alike indicate that pea protein can aid in weight loss. “Pea protein is a natural thickener, so it will especially help with satiety,” says Jaeger, by filling up room in your stomach.

Satiety is tied to decreased appetite, and, consequently, weight loss. In a 2011 Nutrition Journal study, subjects consumed 20 grams of either casein protein, whey, pea protein, egg albumin, a maltodextrin-carbohydrate drink, or water 30 minutes before a meal. Pea protein ranked second, behind only the super slow-digesting casein, in lowering appetite, resulting in subjects consuming fewer total calories for the meal.

Like most protein powders, pea supplements do contain a small amount of carbs. Pea powders generally have roughly the same amount of carbohydrate as whey concentrates—two or three grams per serving. However, the carbs found in peas are naturally complex and relatively low on the glycemic index (GI) chart. So, if you’re following a keto or low-carb diet and want to be aware of every gram of carbs you take in, pea is a good choice.

What to Look for in a Pea Protein Product

Pea protein products deliver anywhere from 15 to 25 grams protein per 1–2-scoop serving, and you can expect calories per serving to come in somewhere between 100 and 150. The calories and macros are pretty much the same as you’d find with whey and other animal-protein products.

A lot of brands combine pea protein with other protein types (such as soy and rice) for a plant-based protein blend. Right away, this remedies the problem of pea protein being low in methionine+cysteine, but it may present other problems, such as the allergenic issues associated with soy, so read your labels. Many of these blended products list pea protein first in the ingredients list, meaning that it’s the most abundant source of protein in the powder.

Jaeger recommends getting a pea protein that has digestive enzymes added in. A 2015 study found that ingesting enzymes along with a pea-rice protein blend improved protein absorption, bringing it closer to the rate at which whey concentrate gets soaked up by your muscles. “Digestive enzymes are even more important as we age,” says Jaeger, pointing out that older individuals don’t absorb protein as well as younger people. “As a consumer, I would pick a plant protein with digestive enzymes over one without.”

How Does Pea Protein Taste?

Like piss! (Just kidding.) Reviews are generally mixed on the overall taste and texture of pea protein, but it’s safe to say that most people don’t enjoy drinking pea protein as much as whey and casein.

However, this is not to say that pea protein tastes awful, or always pales in comparison to whey in the flavor department. Some users report pea protein having a subtle sweetness that they like (despite it only containing one gram of sugar per serving). It’s also been said to be less gritty than other proteins, and has a good consistency.

If you try pea protein and aren’t digging it, the easiest thing to do is combine it with other ingredients to mask the taste. Mix it with almond or coconut milk instead of water, and add fresh or frozen fruit to it in a blender, or nut butter. Bananas, berries and/or almond butter can make a tasty smoothie out of almost any powder, no matter how bitter.

Who Should Take Pea Protein?

Pea powders will obviously have the greatest appeal among vegetarians and vegans who are looking to up their protein intake to support an active lifestyle and promote muscle and strength gains. Pea protein is also a great option for anyone, meat-eater or otherwise, looking to avoid whey or casein due to an intolerance or allergy to dairy.

“I recommend pea protein not just to those adhering to strict plant-based diets, but also to ’flexitarians’ [flexible plant-based dieters],” says Jaeger. “Pea is also good for people who have digestive issues in general and may have experienced gas and bloating with whey.”

– Dairy-free protein supplements are a good option for those who have trouble digesting the lactose and/or peptides in whey and other dairy-based powders.

– Pea, rice, and hemp are among the best plant-based, dairy-free protein supplements. Good animal-sourced ones include egg white and beef protein isolate.

– Many types of protein powder have been shown to be effective for building muscle, and may be on par with whey in that regard, but they often require larger servings to have the same effect.

– Dairy products have been linked to pimples, but it isn’t clear if they actually cause skin problems.

The Truth About Dairy and Lactose-Free Protein Powder

If you’re sensitive to lactose, or otherwise avoid dairy, it can sometimes seem like the world is made of milk—especially when you’re shopping for a protein supplement. As whey protein has exploded in popularity, most commercial protein powders are dairy-based, and that can leave you feeling like you’re without options, or that the dairy-free ones are inferior.

There are, however, viable dairy-free protein powders out there that can help you build muscle and support your weight management efforts, but you may have to augment them to maximize results. Here’s what you need to know about milk-less muscle supps.

What is Dairy-Free Protein?

A dairy-free protein powder is one that doesn’t come from the milk of lactating animals such as cattle, buffalo, sheep, goats, or camels. As whey and casein (two of the most popular types of protein powder) are derived from cow milk, they aren’t dairy-free. Many people choose dairy-free protein supps to avoid lactose, the sugar in milk that can be troublesome to digest.

Since there is ample protein in several types of plants, as well as other animals, protein supplements can be made from them. Widely accessible plant-based, dairy-free powders include soy, rice, pea, and hemp, while hydrolyzed beef, collagen, and egg powders exist as animal-based options.

All protein powders have their pros and cons, and the best one for you will depend on your taste, fitness goals, and food sensitivities or intolerances, if you have any.

Why Would I Not Want Lactose in My Protein? 

If you’re lactose intolerant (you have an allergy to milk sugar), or have some degree of insensitivity to lactose, you may be better off using protein supplements that are lactose-free to avoid bloating, gas, and other gastrointestinal problems. Many individuals have a shortage of the lactase enzyme in their small intestines that’s necessary for proper lactose digestion. Without lactase, unabsorbed milk sugar is left in the colon, and becomes the culprit for gastric discomfort.

According to the National Institute of Health, approximately 65% of the human population has trouble digesting lactose in adulthood. Lactose intolerance is most common in people of East Asian descent (between 70% and 100% of them may not be able to digest it). West African, Arab, Jewish, Greek, and Italian people often have trouble with lactose as well.

Whey protein powder is made from whey, the watery portion of milk. Straight from the cow, whey is 75% lactose, but when it’s used in foods and supplements, whey must be filtered, and that reduces its lactose content considerably. Whey isolate protein powders are the most stringently filtered, resulting in whey protein with very low levels of sugar and fat. Whey isolate powders are about 90% protein, and, according to The Whey Protein Institute, are generally considered lactose free, but it’s important to check product labels if you are unsure. “There could still be a slight concern for gastrointestinal upset with a whey isolate,” says James Lucas III, RD, CSSD, owner of the Dallas-based JLucas Nutrition, “particularly if you’re sensitive to lactose.”

Aside from the sugar in dairy, there’s another component of whey powders that could be trouble for some users. If you still experience sensitivity using a lactose-free whey isolate powder, Lucas says it could mean that you aren’t digesting the bioactive peptides in the protein correctly.

Peptides, such as β-lactoglobulin, are small chains of amino acids (compounds that form protein) that are not completely broken down by the digestive system. As a result, some people can be sensitive or allergic to them. These peptides can be beneficial, accounting for some of the health-supporting aspects of whey protein, but they can also cause a reaction if your body identifies them as foreign substances, and, in an effort to protect you from potential pathogens, triggers an inflammatory defense response. Think of it as your body sounding an alarm to scare off an unwelcome intruder. The result might be some temporary pot-bellied bloating, or running to the toilet, but other more potentially life-threatening allergic reactions can occur—i.e., the same kind that those who have allergies to peanuts, tree nuts, fish, shellfish, milk, and eggs experience. Still, these are very rare as a result of ingesting whey protein isolate alone.

For those who have trouble digesting whey isolate, Lucas recommends whey protein hydrolysate. Hydrolysates are protein powders that are not only lactose free but are also “pre-digested.” That is, their peptides have been broken down in processing, which helps them absorb more easily. Unfortunately, processing the peptides strips whey hydrolysates of many of their health benefits, such as supporting the immune system and healthy blood pressure, and helping to control appetite and blood sugar.

Can I Build Muscle with Dairy-Free Protein? 

Ultimately, you can build muscle using virtually any kind of protein supplement, but none are quite as efficient as whey (you’ll read more on this in the next section). Plant-based protein powders, while useful, are not optimal. A 2019 review in Nutrients reported that “plant-based proteins have less of an anabolic effect than animal proteins due to their lower digestibility, lower essential amino acid content (especially leucine), and deficiency in other essential amino acids.” They’re more likely to be oxidized, the review states, than used for muscle protein synthesis (the process by which muscles grow).

Another 2015 review of animal and plant-based proteins published in the Journal of Nutrition echoes these points, explaining that proteins in soy and wheat are converted into urea (the main compound in our urine), and can’t be utilized by the body as easily as animal proteins can to promote muscle growth.

With that said, plant proteins have been shown to be effective for supporting muscle gain. Soy is the most thoroughly studied plant-based protein, and it’s widely available. Much research has shown that it can nearly match whey on many fronts. However, it has also been shown to lower the body’s absorption of iron and zinc (1, 2). In addition, soy has been criticized because it can bind to the estrogen receptors in the body. This impacts hormones levels, making it one of the more controversial plant-based proteins, according to research from the Harvard School of Public Health.

A better choice, then, might be hemp. As we reported in our guide to hemp protein, a Journal of Agricultural and Food Chemistry study found that the protein absorption rate of hulled hempseeds is comparable to casein—whey’s counterpart dairy protein. It also doesn’t contain trypsin inhibitors like many soy protein powders do. These compounds hinder protein digestion. 

Rice protein is another smart option. A rice vs. whey study from 2013 showed that subjects experienced equal gains in muscle thickness, body composition, and strength, regardless of which supplement they were on. 

Pea protein stacks up well too. In our guide to pea protein, we referenced a 2015 study where subjects ingesting pea protein drinks made identical muscle gains as whey drinkers, while both groups outperformed the placebo.

If you want a dairy-free protein powder but aren’t interested in going plant-based, egg-white protein may be your second-best bet to a whey powder. Research has determined that egg protein ranks just below whey in its leucine content. Leucine is a branched-chain amino acid that scientists have determined to be the most important amino for muscle growth.

Beef protein isolate should also be on your radar. A 2019 meta-analysis found that it worked just as well as whey for promoting changes in body composition.

Is Lactose-Free Protein a Complete Protein? 

One of the reasons that non-dairy proteins don’t get the credit whey does is that many of them—including hemp, rice, and pea—are not complete. That means that their protein doesn’t contain all nine essential amino acids (EAAs), or that it doesn’t contain them in amounts that are deemed significant. EAAs are aminos that you have to get from food, because our bodies can’t produce them on their own. It should be noted that all animal-sourced protein powders contain all the EAAs and are therefore complete. This includes egg and beef powders.

However, if you do choose a plant-based protein, you really should be able to make good gains, regardless of whether the protein is complete. For one thing, the problem is easy to fix. The same Journal of Nutrition review linked above noted that you can fortify your plant protein powder by adding in the EAAs methionine, lysine, and/or leucine (the ones that are generally lacking in plant powders) or, if you don’t feel like playing mad scientist in the kitchen, you can simply mix two or more plant-based powders together and get a pretty well-rounded supplement in seconds.

For example, pea protein contains all nine EAAs, but it’s low in methionine+cysteine. Rice protein is low in lysine. Mix the two together, and you have a balanced amino acid profile. But many protein powders are available that already contain a mix of proteins to offer a complete amino profile, so you don’t need to buy multiple powders if that’s out of your budget.

The real sticking point most people have with plant-based powders is their leucine content. Leucine is so powerful that it may stimulate muscle growth independent of all other aminos. Whey protein has the highest amount of leucine, gram for gram, of any protein source—whole food or supplement. Plant powders, on the other hand, are generally a little lower. Pea protein, for instance, has about 81 mg of leucine per gram, while whey has 105 mgs.

According to the International Society of Sports Nutrition, the optimal amount of leucine for stimulating muscle growth is somewhere between 0.7 grams and 3 grams per serving, and research shows that getting more than the top end of that range does not promote gains to any greater degree. While the difference seems daunting at first, all it means is that it takes less whey protein than pea protein to spike leucine in your body. It’s merely a matter of efficiency. Want to get just as much leucine from pea protein? All you have to do is take a little more of it. And the same goes for virtually all plant proteins. This typically ends up being a little more than one scoop, maybe two, depending on the serving size of the product you’re using. Over time, running through plant powders more quickly can lead to them being more expensive than supplementing with whey, but you shouldn’t sacrifice any strength or muscle in the process.

Pros and Cons of Whey Protein

In terms of overall efficiency and maximizing muscle growth, it seems you can’t top the benefits of whey protein supplementation. Not only does whey support weight training to build muscle, it also appears to promote faster recovery, aid body composition, and help maintain overall health (see our guide to whey for more info). Since whey is derived from cow’s milk, it’s a complete protein, so there is no need to mix powders to get the full spectrum of EAAs. It also has more leucine per serving than any other type of protein. Whey might be more expensive per ounce compared to plant-based protein, but you won’t go through your supply as quickly.

The speed of recovery factor is one of whey’s key selling points. If you’re an athlete who trains or competes two or more times per day, getting enough protein to help your muscles recover between sessions is extremely important. A study in the Journal of Science and Medicine in Sport found that subjects taking hydrolyzed whey were fully recovered six hours later. Nevertheless, even though whey hydrolysates absorb faster due to their pre-digested peptides, it’s not certain that they work better than an old-fashioned whey isolate. A trial in the International Journal of Food Sciences and Nutrition determined that whey isolate resulted in more rapid absorption of leucine than a whey hydrolysate. Whey isolate is also the less expensive option between the two, and will be enough for most people.

On the downside, as explained above, whey’s lactose and peptides can be hard to digest for some people. Whey concentrates contain more sugar than isolates, and isolates contain more unbroken peptides than hydrolysates, so none may be appropriate for someone with digestion issues. 

Krista Large, an Austin, Texas-based nutritionist and owner of Living Large Wellness states, “If you are in digestive distress, it’s going to inhibit performance. Different people are going to have very different reactions to whey vs. brown rice, vs. pea protein… It really comes down to how well does it digest for you?”

Large says that regardless of what supplements they prefer, she focuses on making sure her clients’ protein intake is consistent, and primarily from whole-food sources.

Another consideration on whether to choose a whey protein is the environment. Most whey protein supps come from cows raised in a factory farm system, where humane treatment and environmental sustainability cannot be ensured. Cows living in these conditions typically produce large amounts of waste that hurt water and air quality. If you want your protein supplement to leave a lighter carbon footprint, you might consider whey protein drawn from grass-fed cows, or a brand that’s certified organic. As we explained in our rebuttal to the infamous What The Health documentary, grass-fed meat and dairy has been shown to offer more health benefits and fewer toxins than come from factory-farmed animals.

Pros and Cons of Plant-Based Protein 

In terms of global sustainability, plant-based products are generally considered to have less of an impact on the environment. Research suggests that plant-based diets require less water, land, and energy, and that food production to support them is cheaper. So, if the health of the planet is as important to you as the health of your body, plant-based proteins are a wise and considerate choice.

If you’re shopping for a plant-based powder because dairy-based ones give you digestive troubles, plant proteins score again. With the exception of soy protein, most plant powders are easy for the body to process and won’t inhibit your gut’s ability to absorb nutrients. Rice protein typically isn’t associated with bloating, cramping, or other discomfort, and research in Food Chemistry shows it may be easier to digest than whey. Rice is a hypoallergenic food, and any difficulty you might have digesting brown rice due to its hull is negated by the fact that rice protein powders are made from grains where the hull (fiber) is removed.

The same holds for pea protein, which has had its fiber and starch removed in processing, making it highly digestible and bioavailable. Pea protein is also a natural thickener, and that can help to fill up the stomach, curbing your appetite, and, in turn, promote weight loss. A Nutrition Journal study had subjects consume 20 grams of either casein, whey, pea protein, egg albumin, a maltodextrin-carbohydrate drink, or water 30 minutes before a meal. Pea protein ranked second, behind only the super slow-digesting casein, in lowering appetite, resulting in subjects consuming fewer total calories for the meal.

On the other hand, you may find that plant protein powders don’t taste as good as dairy-based ones, and are therefore harder to use consistently. Many people report that plant-based shakes have a chalky texture, but sugar-free sweeteners such as monk fruit extract are becoming more common additions to plant powders, and could help on the flavor front. Avocado powder is sometimes added as well to improve flavor and mouthfeel.

As explained above, the big strike against many plant proteins is their incomplete amino acid profile and lower leucine content, but this can be compensated for by buying powders that contain a mix of proteins, and simply taking larger servings at a time. 

Can Whey Protein Cause Acne? 

Despite the numerous benefits of whey, if you have trouble keeping your skin clear, it may not be the best protein supplement for you. While pimples are caused by a number of factors, they have been linked to milk ingestion. Some research points to milk and whey-protein based products in particular as being problematic because they increase insulin secretion, causing sebaceous glands to kick into overdrive. Zits may pop up as an inflammatory response.

Nevertheless, it’s hard to say if whey or dairy are really the cause. Heather McConochie, RN, nutritionist and host of The Positive Thread Podcast, says there is a lack of research linking dairy to acne over time. “We have some experiential data [on the subject], meaning we talk to people and we observe our own bodies, but it’s really hard to do good research on this subject because most research studies are done for short windows of time—usually six to 12 weeks. If we’re really critical about the study design, we don’t know how dairy impacts acne over a period of one year or five years or 20 years because the research studies just aren’t there.”

McConochie notes the connection between dairy and skin problems can be different in women than in men. “We know that acne is impacted by hormones, particularly in women. There are other contributing factors such as stress and genetics that can also play a role. And synthetic hormones in commercial dairy that are given to cows could also be a factor.”

If you are experiencing skin flare-ups, try eliminating dairy from your diet for a month or more, and see if your symptoms improve. Plant-based alternatives could serve as a replacement protein supplement while you do so.

“Russian weight gainer? I’m not buying you anything that has a hammer and sickle on the bottle.”

“Ultimate Orange? Isn’t that the stuff your father used in Vietnam?”

“Creatine? I heard this gave the Thompson boy kidney stones!”

Admit it. You couldn’t wait to try ’em all.

The poor lady, bless her heart, was only trying to keep you safe. And the truth is, she was right more often than not. Most supplements that purport to aid performance will at best drain your wallet and at worst drain your fluids—while you sit on the toilet excreting them. But creatine is different. You’re still hearing about it now because it’s worked great since then. In fact, creatine monohydrate has been a favorite of strength athletes for some 25 years, and the research consistently shows it’s safe and effective.

Creatine: A Guide To The Ultimate Natural Muscle Supplement

If you’ve been skeptical in the past, it’s time to grow up and consider giving creatine another try. Let this guide answer all your questions about the world’s most popular (safe and legal) muscle supplement.

What Is Creatine?

Creatine monohydrate is a molecule found naturally in meat, fish, and eggs. Unfortunately, you’d have to eat pounds of steak to get enough from your diet alone to have an ergogenic effect (which might not be a problem if you’re following the carnivore diet, but for the rest of us, we’ll need to supplement). Available since the early 1990s, creatine powder has become one of the best-selling sports nutrition products of all time. It’s sold on its own, and as an ingredient in other pre- and post-workout nutrition formulas.

How Does Creatine Work?

The fuel source for muscle contractions is a molecule called adenosine triphosphate (ATP). When your muscles contract, ATP loses a phosphate and becomes the byproduct ADP. For the muscles to keep working at a high intensity, they must receive another phosphate molecule that transforms ADP back into ATP. Creatine monohydrate binds to phosphate, supplying that crucial molecule to ADP and completing the cycle that recharges your muscles. The process boosts your capacity for explosiveness and extends the time you can perform high-threshold activity. That means getting more reps on sets of squats, presses, and other weight-training exercises in the gym, running at your top speed a few moments longer on the track, and maintaining your hops late in the fourth quarter of a basketball game. In short, creatine can lengthen the duration you perform an all-out effort in virtually any anaerobic (quick-burst) activity.

What Are The Benefits of Creatine?

The ability to achieve higher outputs and do more work at a high intensity has powerful implications for anyone looking to gain muscle and strength or support sports performance.

The International Journal of Sports Nutrition and Exercise Metabolism published an enormous meta-analysis of 100 studies, concluding that creatine improves body composition and resistance training performance regardless of gender or training experience. Meanwhile, a review of 22 studies found that subjects taking creatine averaged eight percent greater strength gains than those on a placebo, with an average 14% increase in reps performed at a given percentage of the lifters’ maxes. Gains on the bench press were particularly impressive, with one-rep maxes shooting up as much as 43%.

Athletes on creatine have fared equally well outside the weight room. A study on elite wrestlers found that creatine boosted their average and peak power on an anaerobic endurance test. In 2014, a trial on elite soccer players showed that those on creatine sustained jumping power while a control group succumbed to fatigue. And in a similar study on collegiate volleyball players, creatine maintained the subjects’ repeated block jump height.

Do I Need To Load Creatine?

Experts used to recommend a “loading” period for creatine, in which you would take 0.3 grams per kilogram of your body weight for five to seven days to maximally saturate the muscle tissue, followed by a maintenance dose of three to five grams daily. While this approach works and may cause you to see results more quickly, it is unnecessary. Skipping the loading phase and taking only three to five grams daily works fine. For larger individuals who carry a lot of muscle mass or have higher activity levels, higher doses (up to 10g daily) may work better.

After three to four weeks, some experts recommend that you stop taking creatine for a week or two before supplementing with it again. There’s no danger in continuing to take creatine without cycling off of it, but your muscles may be more sensitive to it after they’ve had a break from it, and so your gains may be greater if you take some time off. However, there is no research to confirm this, and no studies to show that taking creatine indefinitely can be problematic (see “Is Creatine Safe?” below).

Unlike with steroids (to be clear, creatine is NOT a steroid), you don’t risk losing the gains you’ve made if you do go off creatine, or at least not for a while. Research showing performance losses when cycling off creatine is wide ranging, but suggests that you can maintain the progress you’ve made for four to 12 weeks, creatine-free.

When Should I Take Creatine?

There doesn’t appear to be a bad time to take creatine, so whatever time of day you’ll be sure to get it in is the time you should aim for. With that said, there is evidence that consuming creatine post-workout could lead to the better results. A 2013 study found that post-exercise creatine led to better body comp and strength gains than taking it pre-workout. Another trial showed that subjects who trained arms grew bigger guns when they took creatine after workouts.

Is Creatine Safe?

For as long as the internet rumor mill has tried to drag creatine through the mud, it’s never been able to produce compelling evidence for most people to avoid the supplement. The International Journal of Sports Medicine found “few adverse effects” of long-term creatine supplementation, with those they did cite including nausea, gastrointestinal discomfort, and diarrhea. It should be noted that the subjects took a large dose—10 grams daily—for nearly a year, yet only three of 175 people reported problems. Another report showed that five grams of regular supplementation—the amount most users take daily—was safe, and explained that much higher levels have been tested without adverse reactions. There are no studies that link creatine to kidney problems in people who had otherwise healthy kidneys, and the same goes for cancer.

Problems with creatine seem to arise when too much is taken at once or when not drinking sufficient amounts of water.

Interestingly, creatine may actually help to minimize certain problems that plague athletes. The Journal of Athletic Training revealed that Division I football players using creatine had a lower incidence of cramping than those who went without.

Furthermore, in 2017, the International Society of Sports Nutrition released a position statement on creatine’s safety, declaring that not only is it safe, it may actually have neuroprotective properties as well. “Given all the known benefits and favorable safety profile of creatine supplementation reported in the scientific and medical literature, it is the view of ISSN that government legislatures and sport organizations who restrict and/or discourage use of creatine may be placing athletes at greater risk—particularly in contact sports that have risk of head trauma and/or neurological injury.”

What’s The Best Type of Creatine?

The majority of the research that connects creatine with positive results has been done on creatine monohydrate. Still, that hasn’t stopped supplement companies from trying to cash in on the craze by offering similar, yet inferior, products that promise more benefits but under-deliver. A 2012 study put buffered creatine head to head against old-fashioned creatine monohydrate, only to find that it was no safer or more effective. Another trendy option, creatine ethyl-ester, was found to be less effective than monohydrate for increasing muscle creatine levels, improving body composition, muscle mass, strength, and power.

– Creatine is a molecule found in animal foods that helps fuel muscle contractions. It has been shown to help users gain muscle and strength, and support performance in short duration, high-intensity activity.

– Whey protein is derived from cow’s milk. It is a fast-digesting protein that is rich in leucine, a BCAA that signals muscle protein synthesis. Whey can aid muscle growth and body composition.

– Creatine needs to build up in your muscles in order to be effective. Whey protein can be taken as needed to help you reach daily protein requirements.

– Neither creatine or whey protein is illegal or has been shown to be hazardous to health.

Creatine Vs. Whey Protein: What You Should Know

Creatine and whey protein are two of the most popular and effective sports supplements ever to hit the market. Both have been shown to help build muscle, but they’re two very different products that work in different ways. Price-wise, creatine is fairly cheap, while whey protein can be a big investment. So which one is appropriate for your goals and budget, and is it better to choose one over the other, or use both together?

We’ll examine both creatine and whey to help you determine the right muscle supp for you.

What Is Creatine?

Creatine monohydrate is a molecule that exists naturally in animal foods such as meat, eggs, and fish. However, you’d have to eat pounds of protein-rich food to get an efficacious dosage, which is why creatine is mainly discussed as a supplement.

Creatine plays an important role in fueling muscle contractions. The energy source for muscle is a molecule called adenosine triphosphate (ATP). When you lift, run, jump, or otherwise use your muscles, ATP loses a phosphate molecule and breaks down to a byproduct called ADP. For the muscles to keep working, they must regain a phosphate to transform ADP back into ATP, and that’s where creatine comes in.

Creatine monohydrate binds to a phosphate molecule to form creatine phosphate, which then restores ATP and your muscles’ ability to do work. In short, creatine supplies energy. It’s the main energy source for short duration, explosive, highly intense muscle contractions, such as those required in sprinting and weight training. (Creatine doesn’t do much for exercise that lasts more than a few continuous seconds. Stored carbohydrate, and then oxygen, fuel aerobic training, such as jogging and long-distance cycling.)

Supplementing with creatine allows you to do intense work for longer without fatiguing. In other words, it can help you to sprint a few more seconds at your top speed, get more jumps at your best height, and perform more reps with a heavy weight. This means that creatine helps you perform more overall volume in your workouts to get a greater training effect, and it’s one reason creatine has gained enormous popularity with bodybuilders and other athletes who rely on weight training.

Another reason muscle-seekers love creatine is that it helps draw water into the muscle cells. Muscles that are more hydrated will appear bigger, so some critics have accused creatine of only helping to create the illusion of larger muscles. But the fact is that hydrated muscles are better primed to grow.

Creatine has been popular since the early 1990s, and it’s come to be one of the most well-researched supplements out there. The International Journal of Sports Nutrition and Exercise Metabolism published a meta-analysis of 100 studies that concluded that creatine helps with body composition and resistance training performance, regardless of sex or training experience. 

If you’re a gym rat looking to get stronger, creatine ought to be on your radar. A review of 22 studies determined that lifters taking creatine averaged eight percent greater strength gains than those on a placebo; they also saw an average 14% increase in reps performed at a given percentage of their one-rep max (the greatest amount of weight you can lift for one repetition on an exercise). Their bench press gains were especially impressive—one-rep maxes shot up as much as 43%.

If you’re wondering if creatine can help you in sports, the answer seems to be a resounding yes. A study on elite wrestlers found that creatine aided both average and peak power on an anaerobic endurance test. Another trial on elite soccer players showed that creatine takers sustained jumping power while a control group got fatigued. Meanwhile, a similar study on collegiate volleyball players found that creatine helped users maintain jump height.

As far as research goes, here’s the big kahuna on creatine to sum it all up: the Journal of the International Society of Sports Nutrition issued a position stand in which it declared that “creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass.”

Read more in our creatine guide.

What Is Whey Protein?

Whey protein is a component of cow’s milk that was historically seen as a byproduct of cheese making.  Farmers used to throw it away in favor of casein, the other protein in milk that can be processed into cheese. The nursery rhyme about Little Miss Muffet eating curds and whey refers to a dish of cottage cheese—casein protein being the cheese curds and whey the liquid that surrounds them.

Like other animal proteins, whey is complete, containing all the essential amino acids that your body can’t make on its own. This gives whey an advantage over plant-based protein supplements such as rice or hemp protein, which need to be combined with other protein sources to offer all the essential aminos the body needs.

But what really makes whey a rock star in the sports nutrition world is the amount of leucine it offers. Leucine is a branched-chain amino acid (BCAA), and research indicates it’s probably the most important amino for muscle growth, as it signals the body to activate protein synthesis. In its 2017 position stand on protein needs for exercise, the International Society of Sports Nutrition (ISSN) recommended that athletes aiming to maximize muscle gains eat protein-rich meals every three to four hours throughout the day (20–40 grams of protein per meal), with each meal consisting of between 0.7 and three grams leucine.

Whey protein is so packed with leucine that research shows it actually offers more of the stuff per gram than several other high-protein whole foods, such as eggs and milk—we’re talking two to 2.5 grams of leucine in a standard 25-gram scoop of whey. Whey tops casein protein (the other protein supplement derived from cow milk) and soy protein in terms of leucine content, and, as a study in the Journal of Applied Physiology showed, it stimulates muscle growth to a greater degree. 

But whey protein isn’t just for getting big. A 2014 study found that when subjects consumed whey before sitting down to their largest meal of the day, it helped to control appetite and promoted favorable changes in body composition and waist circumference compared to soy protein. A 2017 meta-analysis of nine studies showed that whey not only helped overweight and obese people lose fat, it also aided in reducing markers of risk for cardiovascular disease.

Whey protein supplements are available in two basic forms. It can come as a concentrate or an isolate. Whey concentrate is 70–80% protein, with the remaining components being some milk sugar (lactose) and fat. Whey isolate is 90% or higher, and has had nearly all the sugar and fat filtered out. As for which one you should choose, it really comes down to preference. Isolate is the purer, leaner option, but it’s more expensive. If you have trouble digesting lactose and want to better control your calories, whey isolate may be the better choice, but concentrate will save you money. With that said, there is more research on the benefits of isolate than there is on concentrate supplements.

Read more in our whey protein guide.

When and How Much Protein and Creatine Should I Take?

Whey protein has been hyped for its ability to be digested and absorbed into the muscles quickly, supposedly jump-starting the recovery process and improving muscle gains, but the importance of timing your protein intake has been overstated. Whey is indeed a fast-digesting protein, but a review in the Journal of the ISSN determined that total daily protein intake trumps timing, so there’s no great rush to consume and assimilate the stuff as long as your body gets enough over the course of the day.

One exception, however, is if you’re an athlete who does some type of training more than once a day. If you’re an MMA fighter, for instance, who lifts weights in the morning and hits pads in the afternoon, you’d be wise to recharge your muscles as quickly as possible after the strength training session so they don’t get depleted further by the skill work. Wrestlers and tennis players, who may compete multiple times in a day, are in the same boat. A study in the Journal of Science and Medicine in Sport found that subjects taking hydrolyzed whey protein—a type of whey that’s been processed so it digests even faster—were fully recovered six hours later.

How much protein you need in a day depends on your age, size, goals, and activity level, but the ISSN suggests around one gram per pound of bodyweight daily for individuals who strength train—and even more if you’re dieting, so you can preserve muscle mass while in a calorie deficit that helps you lose fat. So, a 200-pound person who lifts and wants to slim down should start eating at least 200 grams of protein per day. This can be done entirely with whole foods, but it’s often not practical (think: lots of chicken breast, tuna, and eggs), so many opt for protein supplements to help hit their goal number of grams. Whey protein supps offer around 20 grams protein per serving, and can be mixed up and chugged down in minutes.

As for creatine, timing may be a bit more important than it is for protein. One study found that consuming it post-exercise promoted better body composition and strength gains than when it was taken pre-workout, and another trial showed that subjects made better gains in their arms when they took creatine after workouts. But there doesn’t appear to be a bad time to take creatine. Whatever time allows you to take it consistently enough to see benefit is the one to go with.

And consistency is important with creatine. While a whey protein supplement can be taken as needed to help you reach your protein goals, creatine needs to be taken regularly so it builds up in your muscles. The standard recommendation is to follow a minimum three-day loading period where you take 0.3 grams of creatine per kilogram of your bodyweight (example: 23 grams for a 170-pound man). Then, back off to a maintenance dose of three to five grams daily thereafter. However, skipping the loading phase and taking two to five grams per day from the get go has been shown to work fine too—it will just take longer to see the effects because your muscles aren’t yet fully saturated with creatine. (But it may be more convenient and palatable than guzzling multiple teaspoons of powder throughout the day.)

Bodybuilders used to mix creatine with grape juice in order to disguise the chalky flavor and ensure better uptake by the muscles. Research shows that your muscles might retain creatine better when it’s consumed along with a carbohydrate source, but most studies show that mixing it with plain water, or blending it into any other beverage you like, works just as well. “A 2017 study showed that loading creatine alone aided physical performance to the same extent as creatine loading with carbohydrate ingestion,” says Vince Kreipke, PhD, CISSN, a performance specialist and member of Onnit’s advisory board. “This held true in both laboratory and real-world applications.”

Can You Take Whey and Creatine Together?

Both creatine and whey protein are effective when taken by themselves, and there’s nothing wrong with combining them if you so choose. One study showed no adverse effects in doing so, but the subjects didn’t enjoy any additional benefits by combining the two either. Another trial had essentially the same findings, although it’s worth noting that both studies were done on men middle-aged and older.

Now for the big question: is it better to take whey protein or creatine? 

The answer is really up to you. Containers of creatine are usually under $30 and can last you months, while tubs of whey protein can go for around $50 and, with regular use, will need to be replaced in only a few weeks—so creatine is the more budget-friendly choice. It’s also linked to more performance benefits, so, if you’re an athlete, or you’re looking for an edge in the gym, creatine may be the smarter choice.

On the other hand, people who train hard need a lot of protein, and many of them don’t get enough. If you have trouble making your protein requirement daily, whey will do a lot to get you there, and it’s a powerful tool for body recomposition. Of course, if you can afford both supplements and want to maximize your muscle and performance potential, take both.

“If you’re already meeting your protein goals with your diet,” says Kreipke, “I would go with creatine. It’s much harder to obtain from diet alone, especially if one is vegetarian or vegan [remember, creatine exists naturally in animal foods].” However, if you find you’re not making your protein quota regularly, Kreipke says to prioritize whey instead. “If you’re not giving yourself the proper amount of amino acids to recover, you’ll eventually have problems. And whey has more research than creatine does showing it can help you build muscle while you’re losing fat.”

Are These Supplements Illegal?

Neither creatine or whey protein has ever been illegal or deemed unsafe. One study showed that athletes who supplemented with creatine for 21 months while training intensely suffered no health problems.

If anything, creatine may help to preserve health. A trial in the Journal of Athletic Training indicated that DI college football players who used creatine had a lower incidence of cramping than those who didn’t take the supplement. In 2017, the ISSN declared that creatine may serve to protect the brain. The scientists wrote that “Given all the known benefits and favorable safety profile of creatine supplementation reported in the scientific and medical literature, it is the view of ISSN that government legislatures and sport organizations who restrict and/or discourage use of creatine may be placing athletes at greater risk—particularly in contact sports that have risk of head trauma and/or neurological injury.”

Whey protein is just as innocuous, assuming you don’t have an allergy to it. As with eating a lot of any type of protein, you may experience gas and other mild digestive issues from consuming large amounts of whey, but there should be little reason for concern if you follow label directions. Some critics have alleged that high intakes of protein can stress the kidneys, but a study in the American Journal of Kidney Diseases determined that people with healthy kidneys aren’t at any greater risk.

A 2016 study adds further support with findings that men who strength trained and followed a high-protein diet for six months suffered no ill effects to their blood lipids, liver, or kidney function. Also of note: following a high-protein diet increased the subjects’ calorie intake significantly, but they didn’t gain fat.

Summary

– Adaptogenic supplements are derived from plants and help the body handle stress.

– Adaptogens put your body in recovery mode, so it can restore itself before another bout of the fight or flight response.

– Adaptogenic supplements include turmeric, ashwagandha, rhodiola, cordyceps, and ginseng.

The Total Guide To Adaptogenic Supplements and Herbs

Whether it comes as the result of a busy week at the office or a grueling workout in the gym, stress is the body’s response to a demanding or threatening situation. When your brain senses you’re in any kind of danger, the body’s defense mechanisms activate the fight or flight response.

This is your body’s survival instinct kicking in to protect you, honed from years of evolution. It’s designed to clear your mind, boost your energy, and enhance your focus, so that you can figure out how to overcome the problem you’re faced with, or escape from it intact. In essence, stress is actually a good thing, since it can save your life.

These days, we don’t encounter saber-toothed tigers or hostile cavemen to fight or flee from, as our ancestors did. And while the stresses of work, family commitments, traffic, etc., may be minor compared to what humans dealt with a few thousand years ago, they’re much more constant, and regular or even chronic stress is a bad thing. It keeps the body in fight or flight longer than it was ever intended to be, and forcing it to work at this revved-up pace long term can seriously damage our health, mood, and quality of life over time.

Nature has an answer, however. Just as it can bring us stress, it also provides nutrition in the form of adaptogenic compounds. Drawn from plants, these compounds can help ease us out of that fight or flight state so that our bodies—and minds—can recover and restore themselves.

What Are Adaptogens?

Adaptogens are compounds extracted from non-toxic plants that help regulate the body’s stress response. They can come from herbs, mushrooms, and roots, and many have been used for centuries in Ayurvedic and Chinese medicine.

Scientists think adaptogens work by acting on the hypothalamic-pituitary-adrenal (HPA) axis—the interaction between the brain and adrenal glands—and the sympathoadrenal system—the part of the nervous system that helps control the body’s stress response. According to an article in the journal Pharmaceuticals, adaptogens may help boost attention and endurance in situations where fatigue and/or sensation of weakness might decrease performance. They may also help the body resist stress-induced impairments of the neuroendocrine and immune systems.

Some research suggests that adaptogens may benefit those with age-related disorders and cardiovascular problems. The authors of the aforementioned article wrote, “Thus, elderly people may be able to maintain their health status on a normal level, improve their quality of life and may increase longevity.” Doctors also believe that adaptogens could help support standard therapies used to aid patients fighting a range of health issues.

What Are Adaptogens Used For?

The short answer: help the body deal with stress. The most accurate answer, however, is that adaptogens are used to help the body maintain the resistance phase of general adaptation syndrome for longer, helping to fend off the exhaustion phase.

So what does that mean, exactly?

When we’re faced with a stressor (any source of mental or physical stress), our bodies handle it through a process called general adaptation syndrome (GAS). This process consists of three phases: alarm, resistance, and exhaustion.

The alarm stage is the fight-or-flight reaction described above. Something worrisome appears, so your heart rate goes up, adrenaline pumps, and the hormone cortisol is released. These changes make you feel alert and energized so you can protect yourself from whatever is threatening you.

The resistance stage is what happens right after you fight off the tiger, take your exam, or finish your workout. Your body begins to recover from the trauma of the event, returning your blood pressure to normal and trickling off the cortisol release. If the source of your stress is completely gone, then your body will return itself to its pre-stress state. However, if stress lingers long term and you remain on alert, your body will try to adapt to this condition, recognizing it as the new normal. In other words, you learn to live with stress. This is acceptable, to a degree, but if your body continues on this border between alarm and resistance for a while, without time for proper recovery, stress will overtake the body and you’ll enter Stage 3 of GAS—exhaustion.

The exhaustion phase is exactly what it sounds like. You can feel tired and anxious, suffer from a poor mood, and be more susceptible to illness due to a compromised immune system. At any rate, if you find yourself in exhaustion, you need rest, or you’ll see a serious decline in health and performance.

Adaptogens help keep you in the resistance phase of GAS longer, so your body has time to recharge itself before any major damage is done. In this respect, adaptogens are thought to have a stimulatory effect, revving up the recovery process that supports healthy stress hormone levels.

Nevertheless, people tend to respond to different adaptogens very individually. One compound may not have the same effect on you as it did for a friend who told you about it. For this reason, if you choose to experiment with adaptogens, do so one at a time to determine the exact effect each has on you.

Why Take Adaptogenic Supplements?

Studies suggest adaptogens may possess neuro-, mood-, and energy-boosting benefits. They may help to regulate cortisol and support athletic performance.

Supplements containing adaptogens can come in the form of capsules, tablets, tinctures, and powders to be mixed with water or sprinkled on food. While most adaptogens are considered safe, it is recommended to talk to a healthcare professional before adding adaptogens to your diet. Some common herbal supplements may interact with certain medications while others may cause mild allergic reactions or some digestive discomfort—so take precautions.

“Adaptogens are great for helping to regulate the stress response,” says Shannon Ehrhardt, RD, CSSD, an EXOS Performance Dietitian. “However, they may not be for everyone. Just like anything else out there. Those who should be especially cautious are people with autoimmune disorders or anyone taking any sort of immunosuppressant. Adaptogens could cause the immune system to become more active. That’s a good thing for generally healthy people, but may create complications for those whose immune systems already aren’t working properly.”

What Natural Herbs Are Adaptogens?

While adaptogens on the whole may help us handle stress better, each has its own list of benefits. There are five adaptogens you should know. 

#1 Turmeric

Turmeric is a plant in the ginger family, most famous for its use in Indian curries. It gets its stress-managing support from its curcumin content. A review in the journal Foods determined that curcumin aids in regulating inflammatory responses, which may help with exercise recovery, including muscle soreness. Curcumin may then assist with recovery and performance in active people. Furthermore, the researchers stated, “a relatively low dose of the complex can provide health benefits for people that do not have diagnosed health conditions.” In other words, turmeric may make for an ideal supplement for just about anyone.

It’s important to note however, that curcumin alone may not be very helpful, due to its poor bioavailability. To increase its absorption and effectiveness, look for a product that includes black pepper extract—piperine. This can increase bioavailability, the researchers explain, by 2000%, as it inhibits enzymes that break down curcumin in the body. “Curcumin is also fat soluble,” says Ehrhardt, “so combining it with lipids will help absorption even more.” Curcumin is available in products that also contain various oils and fats.

#2 Ashwagandha

An herb popular in India, ashwagandha appears to be one of the most powerful and diverse adaptogens, offering both health and performance benefits.

A study in the Indian Journal of Psychological Medicine found that ashwagandha supplementation helped boost subjects’ resistance to stress, thereby improving self-assessed quality of life. In another study on chronically stressed adults, ashwagandha users experienced significant reductions in cortisol—the stress hormone that spikes the fight-or-flight response. Those who took the highest doses of ashwaghanda had the greatest reductions in cortisol—30% on average.

On the performance side, ashwaghanda was shown to benefit aerobic endurance, and also strength performance, as well as muscle mass. Finally, a 2014 trial showed that ashwagandha aided reaction time and performance on cognitive and psychomotor tasks.

#3 Rhodiola

A flowering plant grown in arctic regions, rhodiola has been studied with respect to its effects on stress, fatigue, athletic performance, and energy. A trial in Phytotherapy Research found that just four weeks of rhodiola intake helped with life-stress symptoms (although the subjects were not blinded—that is, they knew they were taking rhodiola). Another study showed it helped boost participants’ time to exhaustion by 24 seconds on endurance exercise.

#4 Cordyceps

Traditional Chinese medicine used this hybrid fungus for a variety of functions, but it’s mainly seen today as a performance-boosting supplement. Cordyceps is rich in adenosine, a component of ATP, which is the energy source the body uses for all its movements. For this reason, cordyceps is thought to aid ATP production, thereby promoting endurance performance.

A study in the Journal of Alternative and Complementary Medicine showed that cordyceps supplementation helped boost metabolic thresholds (a marker of aerobic performance) in older people. Meanwhile, a 2017 study found that cordyceps militaris—a synthetic form of cordyceps—as part of a mushroom blend aided performance with respect to time to exhaustion during exercise, and VO2 max.

Read more about cordyceps in our complete guide HERE. 

Cordyceps pairs well with other adaptogens such as ashwagandha, rhodiola, and astragalus, helping to promote daily energy and exercise performance. This combination appears in the pre-workout supplement Shroom Tech® SPORT, and the daily support formula Total Human. (Read this author’s review of Total Human® on his website, HERE.)

“Shroom Tech® SPORT is one of my favorite products to use with athletes’ nutrition programs,” says Ehrhardt. “It gives them support from the beginning of the workout through to the recovery phase. They don’t seem to get as exhausted and they can recover a little more quickly—not only during the workout but also for the next session.” 

#5 Ginseng

This root is hugely famous in Chinese medicine for its ability to fight inflammatory responses and to help boost immune and cognitive function, due mostly to the compounds ginensosides and gintonin.

A Korean study had subjects take ginseng or a placebo a week prior to exercise and four days afterward. Seventy-two hours after the workout, the ginseng users had significantly lower markers of muscle damage. Meanwhile, a 2014 study demonstrated a boost in cellular health when women took ginseng for 12 weeks.

A trial in Human Psychopharmacology concluded that ginseng helped subjects with feelings of calm, and assisted in their ability to think through math problems—within only eight days of usage. (You might want to keep this in mind if you’ve got an algebra test coming up¦)

If you want to build a successful career, get through school, or run a business, you probably won’t be able to limit mentally-draining tasks or escape making tough decisions, but you can take steps to keep your mind as focused and sharp as possible in spite of the challenges it faces.

How Can I Improve My Mental Acuity?

According to Dr. Jim Afremow, a mindset coach to Olympians, co-creator of the Champion’s Mind app, and former sports psychologist for pro sports teams such as the San Francisco Giants, the route to better focus, concentration, and understanding is recognizing the interplay between what’s going on around you and what’s happening inside your brain.

“Your mental state is dependent on both internal and external factors,” Afremow says. Here’s an example: “In the 90s, it was so hard to get a reservation at a famous restaurant in New York that [the restaurant] started getting a lot of complaints. So they had psychologists come in to find ways to get people in and out faster. They found that the two biggest difference makers were installing brighter lights and playing faster music, which shows how our external environment subconsciously shapes our mental state.”

The trouble is, says Afremow, “when we allow outside factors like 24/7 email, fast-paced work environments, and constant stimuli to speed us up too much, our performance suffers. That’s when we have to work on our inner [mental] game to slow things back down. Conversely, when we’re feeling sluggish, we need a toolkit of techniques that can energize us so we can perform well even when conditions aren’t ideal.”

Certain foods and supplements, along with daily practices such as meditation, “brain breaks,” and better sleep habits can all alter your mental state significantly, allowing you to speed up or slow down as needed to find the level of mental sharpness you require to be more focused and productive.

Can Natural Ingredients Really Affect My Mental Sharpness?

Everyone knows that caffeine/coffee can help with alertness and focus, but there’s another natural compound that, when combined with caffeine, may be even more effective for supporting a sharper mental state.

L-theanine is an amino acid found in green and black tea, and a trial published in Pharmacology, Biochemistry, and Behavior concluded that it helps lower the body’s stress response to stressful cognitive tasks. In other words, it may be able to help chill you out when you’re working on something frustrating. This calming effect could help to balance caffeine’s stimulant properties.

A study in Biological Psychology looked at the effects of caffeine and L-theanine in isolation and in combination, discovering that the two compounds together boosted cognitive speed, memory, and alertness better than when either nutrient was taken alone. Another study in Nutritional Neuroscience noted that while caffeine by itself boosts alertness, when teamed with L-theanine, it helped promote speed and accuracy on attention-switching tasks and reduced susceptibility to distraction.

Finally, British researchers found that L-theanine may help attenuate the spikes in blood pressure that are associated with caffeine use. This doesn’t necessarily mean it can counter the jittery and restless feelings that often accompany caffeine, but L-theanine seems to help you harness caffeine’s stimulatory effects, leaving you feeling alert but not overly revved up.

L-theanine is available as a supplement, but if you want to keep it simple and stick to coffee, at least get the dosing right, which can minimize the risk of caffeine’s side effects. “The sweet spot for caffeine appears to be between two and three milligrams per kilogram of bodyweight a day,” says Dr. Marc Bubbs, ND, CISSN, performance nutritionist for the Canadian men’s basketball team and author of the book Peak. So, if you weigh 180 pounds, you should aim for 160–245mg of caffeine—about one-and-a-half to three cups of coffee. “This is a level that provides most of the benefits while limiting the drawbacks of excessive caffeine intake,” says Bubbs, “like restlessness, anxiety, and inability to focus.”

Another natural ingredient worth experimenting with is Huperzia serrata (club moss). It’s been shown to help people with cognitive deficits, potentially by way of regulating oxidative stress and supporting nerve growth factors and receptors. It also acts to help promote acetylcholine concentrations, allowing for neuron communication. Lastly, lemon balm shows promise as a brain booster. British researchers writing in Neuropsychopharmacology noted its ability to promote both calmness and memory.

Tips for Achieving Mental Clarity

Here are four simple ways to boost your mental state fast.

1. Follow a Low-Carb Diet

Lowering your carb intake has been shown many times over to help people lose weight and reclaim their health, but one of the first noticeable benefits is improved thinking and concentration. This is because low-carb eating helps you avoid blood sugar spikes that rob your energy and fog your brain. Taken a step further, a low-carb diet becomes a ketogenic diet, where the lack of carbohydrate intake causes your body to run on ketones (compounds made from fat) for fuel.

A team of psychiatrists and neuroscientists from the University of Cincinnati divided adults with mild cognitive impairment into two groups. The one that followed a low-carb diet for six weeks showed improvements in verbal memory performance.

As Shelly Fan reported in Scientific American, a ketogenic diet may benefit the brain by inhibiting stress on neurons, increasing the number of mitochondria (energy-producing structures in brain cells), and regulating neurotransmitters to ensure a balance between excitation and inhibition.

“One of the biggest ’rocks’ for achieving and sustaining a high level of mental acuity is optimal blood glucose control,” Bubbs says. “With half the US population struggling with pre-diabetes or diabetes, it’s perhaps not surprising that mental performance seems to be on the decline. Chronically high blood glucose levels wreak havoc on the brain, entangling neurons and increasing your risk of dementia and depression. Reducing carbohydrate intake can be an effective strategy for improving glucose control, especially in those with pre-diabetes or diabetes, as a reduction in carbs significantly reduces your post-prandial glucose response. So, if you find yourself falling asleep at your desk after lunch, reducing your carb intake can be a great tool for supercharging your brain game.”

For specific guidelines on following a low-carb or ketogenic diet, see our free e-book HERE.

2. Get More High-Quality Sleep

At the risk of sounding too harsh, lack of sleep is making you stupid. One of the nation’s leading sleep researchers, William Killgore from Harvard Medical School, wrote in Progress in Brain Research that sleep deprivation not only slows response speed and compromises alertness, attention, and vigilance, but also affects “more creative, divergent and innovative aspects of cognition.” Said another way, if you don’t sleep well, your brain just won’t work right. And no matter how many extra shots you get your favorite barista to put in your morning joe, they can’t overcome the detrimental impact of a bad night’s sleep.

“Even a single night of bad sleep reduces your inhibitory control, making you more likely to react emotionally to conflicts and engage in risk-taking behavior,” Bubbs says. “In fact, even after you catch up on your sleep, there’s a major lag time before your full cognitive performance is restored. If you’re serious about your mental performance, prioritize increasing total sleep time and quality above all else.”

So how can you start sleeping better? Get all the electronics out of your bedroom, keep it dark with blackout shades and cool with air conditioning, a fan, or a chiliPAD, and trade your tablet or eReader for a good ol’ fashioned paper book to help you wind down before bed. You might also want to consider taking a supplement that contains magnesium, which may help you avoid delayed sleep onset and early wakefulness, as well as improve sleep efficiency, according to a trial in the Journal of Research in Medical Sciences. Get more sleep tips HERE.

3. Take Brain Breaks

If you remember the restaurant example from above, playing up-tempo music and sitting in bright lighting helps you move faster. As we showed in our report on forest bathing, taking a leisurely stroll outside can help you relax significantly. In both cases, the environment you surround yourself with creates changes in your brain.

“If you’re in a mental slump—which hits a lot of people mid-afternoon—then step away from your desk and take a quick walk outside,” says Afremow. “Or, if you’ve got a meeting coming up, just take a stroll around the building and have a chat with a colleague. The change of scene will give you a mental lift. Don’t think of it as time wasted, but rather an investment that will provide greater clarity and focus. The more consistent you are with any mindset practice, the bigger the benefits you’ll experience.”

Findings published in Mental Health and Physical Activity noted that just 12 minutes of activity helped promote mental performance in 10 year-old kids.

4. Schedule Meditation

While walking in nature can be a form of meditation, the value of sitting quietly with your eyes closed can’t be overstated. A 2018 study that spanned seven years concluded that meditation practice can help promote improvements in attention span, as well as prevent age-related mental decline.

“If you only have a few minutes,” says Afremow, “then fire up a guided meditation on an app like Champion’s Mind, or do a little single-point meditating by focusing on your breath. Picture yourself inhaling relaxation and exhaling stress. You could also do color breathing, in which you picture yourself inhaling a calming blue and exhaling a warning color like red.” For a step-by-step guide to how to meditate effectively, go HERE.

A group of researchers led by Mark Krasnow, a professor of biochemistry at Stanford University, found that calm breathing impacts a group of nerves that are directly tied into the arousal centers in the brain. The more control you have over your breath, the more you have over your mind. One journal found that yoga breathing techniques improved performance on mental testing.

Can Blue Light Help Me Focus?

Blue light is a color in the light spectrum that travels at short wavelengths. It’s produced by the sun, but also artificial lights, and scientists believe that exposure to it can help us focus and learn. A study published in the Journal of Neural Transmission concluded that, “a significant increase in alertness and speed of information processing could be achieved by blue light.” Furthermore, a team from the University of Arizona College of Medicine’s psychiatry department determined that subjects who were exposed to blue light for 30 minutes after a learning exercise improved memory retention compared to the placebo group.

According to Bubbs, one of the best ways to get exposure to blue light is to simply go outdoors. “Getting outside is hugely important for cognition and mental health, particularly during fall and winter months. If you’re bold enough to tackle the elements with a morning walk to work or to your favorite coffee shop, your brain will be exposed to over 100,000 LUX of light intensity, even on cloudy days, which will kickstart circadian rhythms and cognition.” A brightly-lit office, by comparison, puts out only a paltry 20,000 LUX. “Get outside to burn off the brain fog and clear your mind before work, or add outdoor morning workouts to further increase the benefits.”

However, there can always be too much of a good thing. Certain biohackers will warn you that blue light can mess with your sleep, as it suppresses the release of melatonin. It can delay the onset and reduce the quality and duration of sleep. For these reasons, it’s a good idea to wear glasses that block blue light when you’re watching TV or using electronics at night. Also, cut off your exposure to as much artificial light as you can at least two hours before going to bed (dim the overhead lights, turn off the TV, etc.). But don’t think you have to live in a cave just to be able to sleep at night.

For more tips on using blue light to your advantage—and avoiding it when it’s disadvantageous—pick up Onnit founder Aubrey Marcus’ book, Own The Day

You may even know the reason lies in the high levels of omega-3 fatty acids found in fish and that these omega-3s are somehow, some way, supposed to be good for you.

But knowing is a long way from doing, which begs the question: Are you one of the estimated 4 in 5 Americans who fail to consume enough fatty fish each month to meet the dietary guidelines for the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)?

Based on probability alone, I’d wager a confident “yes,” which I’ll follow with a, “If you’re not consuming enough fatty fish, you need a stand-in supplement.”

Fish oil capsules have long been the go-to option for enjoying the benefits of fatty fish without, well, eating fatty fish, but over the last few years, krill oil has made a name for itself as a potential omega-3 powerhouse.

So how do you know which supplement is best? Read on, my friends, read on. When it comes to krill oil vs. fish oil, this is what you need to know.

Krill Oil vs Fish Oil: The Basics

It shouldn’t take a rocket scientist to determine that fish oil is oil that comes from fish, and krill oil is oil that comes from krill, but what the eff is krill, and what type of fish does fish oil come from?

Both are good questions.

What is krill? Krill are tiny crustaceans, a bit like shrimp but smaller, at just one to six centimeters long. They’re plentiful in the ocean, with an estimated biomass of 379-million tons (a biomass significantly larger than humans’ estimated 100-million tons), and they’re a popular meal item for sea animals like whales, birds and other fish, placing them solidly at the bottom of the ocean’s food chain.

What type of fish does fish oil come from? Fish oil, on the other hand, comes primarily from cold water oily fish, including salmon, herring, mackerel, anchovies and sardines. These fish are higher up on the food chain, which means they sometimes contain high levels of mercury and other toxins.

Do both provide omega-3s? Whether you take fish oil or krill oil, you’re going to enjoy a healthy dose of the omega-3 fatty acids DHA and EPA, although krill oil is gaining popularity due to its higher levels of EPA and its added antioxidant, astaxanthin, which gives krill oil its reddish color.

What’s the research say? Fish oil has been studied extensively and appears to have many positive health benefits, ranging from improved cardiovascular function to suicide prevention. Krill oil also has studies backing its efficacy as a health-promoting supplement, but as a newer option on the market, there are fewer studies quantifying its benefits.

What about fish burps? Fish oil is known for its unpleasant, post-consumption “fish burps,” which krill oil users appear to be able to avoid.

What’s the difference in price? Krill oil supplements tend to be much more expensive than fish oil supplements. This is largely due to the way each supplement has to be processed to avoid rancidity. Krill begins decomposing and oxidizing much faster than fish oil, so to avoid   decomposition prior to manufacturing, krill must be kept alive in tanks or frozen until processing can begin. This significantly increases the cost to companies producing krill oil. That cost is passed on to consumers.

Importance of Omega-3 Essential Fatty Acids

The whole point of eating fatty fish, or taking a krill oil or fish oil supplement, is to increase your intake of omega-3s. These essential fatty acids (EFAs) are long-chain, polyunsaturated fatty acids deemed “essential” because your body can’t make them on its own.

If you don’t regularly consume foods containing omega-3s, your body could undergo some serious repercussions.

You see, EFAs, including omega-3s and omega-6s, play a key role in just about everything your body does. For instance, they help form healthy cell membranes (which are kinda important throughout your body).

They play a role in hormone production, the function and development of the brain and nervous system, regulation of blood pressure and blood clotting, transportation of cholesterol, and the function of the liver.

Not to mention, due to EFAs’ role in healthy cells and hormones, they help your skin and hair look pretty, preventing premature aging.

If, for whatever reason, you aren’t consuming enough EFAs, or if your ratio of omega-6 fatty acids to omega-3 fatty acids is off-kilter (typically you’re supposed to eat a ratio of somewhere between 2:1 and 4:1 omega-6s to omega-3s, but most

Americans consume far more omega-6s than omega-3s), you open yourself up to a slew of potential health problems, including heart disease, cancer, diabetes, arthritis, dementia and depression.

So yeah, who cares if you don’t like fish? You need to find a way to consume those omega-3s!

Omega-3 fatty acids are essential dietary components that play a key role in development and maintenance in a variety of organ systems.

Fish oil contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two long-chain polyunsaturated fatty acids (PUFAs) that cannot be synthesized by humans.

A large body of research has revealed the enormous benefits of these fats, ranging from enhancing cognitive function to fighting obesity.

Recent research has focused on which source of fatty acids reigns as superior and the answer is clear: krill is king.

The Source

If you’ve never heard of krill, you might not be alone. However, at an estimated 600 million tons, the biomass of these shrimp-like crustaceans more than double the biomass of human beings.

The harvesting practices of krill for human consumption are tightly regulated and make a minimal impact on total krill population.

Comparatively, the use of krill as a nutrient source is more sustainable than other types of fish oil, such as cod or salmon.

Benefits of Supplementation

While it’s completely possible to consume enough omega-3 fatty acids in your normal diet by eating lots of fatty fish, walnuts, flax seeds, chia seeds and egg yolks, there are a few reasons why supplementation is a smart option:

Most people aren’t consuming enough omega-3s in their diets. Fish just isn’t that popular, apparently, whether based on taste or cost. And even if you try to “make up for” your lack of fish consumption by going heavy on the walnuts and flax seeds, these plant-based omega-3s don’t convert into the important EPAs and DHAs found in marine-derived omega-3s. A high-quality supplement can provide the EPAs and DHAs your body needs, no fish food required.

Fatty fish can contain high levels of mercury. While consuming one to two servings of fish each week is considered a healthy decision, you may not want to consume much more than that due to the potential for high levels of mercury and toxins. Krill doesn’t contain much (or any) of the toxins and metals found in fatty fish, and fish oil supplements are processed, removing potential toxins. This makes krill and fish oil supplements a safe option for daily consumption in lieu of, or in addition to, fatty fish.

Supplementation provides a good “insurance” plan. Even if you eat fish regularly, it’s tough to know if you’re consuming enough omega-3s and attaining the correct ratio between omega-3 and omega-6 fatty acids. Taking a supplement can hedge your bets and keep you on the right track consistently.

Health Benefits of Krill Oil vs Fish Oil

Krill oil and fish oil each appear to offer many health-promoting benefits. That said, fish oil has been studied much more extensively, so it’s easier to definitively quantify its benefits.

Heart health. Both types of oil appear to promote heart health, but fish oil’s depth of research unequivocally points to its powerhouse ability to protect your ticker. For instance, Examine.com, and independent organization that examines the available research on nutritional supplements, looked at more than 750 studies on fish oil and concluded there’s significant research to back fish oil’s benefits for lowering triglyceride levels, modestly lowering blood pressure, increasing healthy HDL cholesterol, modestly reducing inflammation and possibly contributing to a decrease in the negative LDL cholesterol. Examine.com also looked at krill oil, finding a comparably small 49 studies to investigate. Even so, the research available indicates that krill oil also increases healthy HDL cholesterol while reducing LDL cholesterol, triglycerides and even total cholesterol, making it a good option for cardiac health.

Arthritis. Likewise, there’s research to back the use of both forms of oil when it comes to arthritis treatment. Fish oil, specifically, appears to lower inflammation and may also lower the presence of c-reactive protein, a blood test marker for inflammation in the body. Evidence for krill oil’s positive benefits are even more greater, although fewer studies have been done. For instance, Examine.com found a study that supported a significant decrease in c-reactive protein in individuals with rheumatoid arthritis, reducing arthritis symptoms by up to 30-percent within 30 days while taking a 500-miligram per day dose of krill oil.

Depression. Fish oil, hands down, is the winner (so far) when it comes to improving mood and alleviating symptoms of depression. Whereas krill oil has had very limited studies that point to the supplement’s ability to modestly reduce irritability, stress and symptoms of PMS, the research simply isn’t there to conjecture further. Fish oil, however, has been studied and re-studied on the matter, and is considered comparable to pharmaceutical drugs in the treatment of severe depression. It also appears to decrease cortisol, the stress hormone, decrease symptoms of depression in bipolar individuals, and decrease aggression and anxiety.

Brain health. Fish oil is a known nootropic – it’s able to improve and enhance neural function and cognition without negative side effects. And the research is significant – it points to fish oil’s ability to increase cerebral blood flow and oxygenation while boosting memory, processing accuracy and reaction time while decreasing cognitive decline. Given krill oil’s similar omega-3 makeup, it’s reasonable to assume it would have similar brain-boosting effects, but unfortunately the research is still too new to completely support the assumption.

Bioavailability of Krill Oil vs Fish Oil

One factor that really sets krill oil apart from fish oil is its bioavailability. According to a 2011 study published in the journal Lipids, study participants given krill oil or fish oil for seven weeks saw similar increases in plasma EPA and DHA levels compared to the control group.

What’s significant about this study is that the dosage of krill oil was 68-percent of that of fish oil. In other words, the omega-3 polyunsaturated fatty acids in krill oil were more bioavailable than those in fish oil, making it possible to take a lower dose with similar results.

It’s assumed the improved bioavailability of omega-3s from krill oil is due to the fact that they’re bound to phospholipids rather than triglycerides, making them easier for the body to digest, but this may or may not be the case.

One 2015 study published in Lipids in Health and Disease found that krill meal had similar bioavailability to fish oil, when adjusted for dosage, while krill oil offered superior bioavailability.

This argues against the phospholipid suggestion given that krill meal and krill oil had identical fat makeup, both being bound to phospholipids.

Both krill and fish oil contain EPA and DHA. However, the one key disparity is the content of phosphatidylcholine (PC) in krill oil.

The addition of a phosphate group to the fatty acid chain permits simpler digestion in the small intestine and a more rapid incorporation into brain, lung, and liver tissues.

When comparing the effects of the EPA bound to phosphatidylcholine/phosphatidylserine in krill oil as opposed to the EPA bound to triglycerides in fish oil this study demonstrates that krill is more bioavailable.

In the aforementioned study, humans that were given krill oil containing 62.8% of the total amount of omega-3s in fish oil, increased their plasma EPA and DHA levels to the same level as those in the fish oil group¦ despite that it was a smaller dose (by 37.2%).

The presence of phospholipids in krill oil are responsible for the increased absorption efficiency and may permit a more rapid incorporation into important tissue [source].

Ultimately, it doesn’t matter – the scientists can keep working out the details. The point is, krill oil is more bioavailable than fish oil, and that’s a good thing.

Astaxanthin Advantage

Krill also contains astaxanthin, the same antioxidant that is responsible for the red color of salmon meat [source].

Astaxanthin is a carotenoid, and carotenoids are antioxidants that sequester singlet oxygen. Singlet oxygen is very reactive and can damage lipid membranes, DNA, and proteins in your cells. All of these are fundamental biological causes of aging.

Astaxanthin helps to protect the fatty acid chains from degradation and has been shown to play an important role in reducing inflammation in the cardiovascular system [source].

In a small clinical trial, astaxanthin supplementation itself (e.g. not in combination with omega-3 from krill) was shown to improve immune function while decreasing inflammation (CRP) and lowering DNA damage.

Astaxanthin has also been shown to help increase HDL-cholesterol (which was recently shown to help the body strip plaque off of arterial walls) as well as decrease triglycerides in another clinical trial, suggesting it plays an important role in cardiovascular health.

Health & Cognition

Where does krill display its prowess in the world of supplements? The anti-inflammatory properties of krill oil have been shown to assist in healthy weight management by reducing low-density lipoproteins (LDL), commonly known as the harmful type of cholesterol [source].

The incorporation of krill oil can help the body promote weight loss, healthy blood pressure, and affect a reduction in inflammatory problems. Recent research suggests Krill Oil may have a profound effect on the brain, similar to fish oil.

One advantage it has in this area is that omega-3 fatty acids incorporated in phosphatidylcholine act on brain function more efficiently than those incorporated in triglycerides, which omega-3s are bound to in fish oil.

Since the omega-3 fatty acids are bound to phosphatidylcholine in krill oil, this implies that they will be taken up by the brain tissues more readily than triglyceride-bound omega-3 from fish oil.

This infers that it might be able to get positive effects at a lower dose, which is reinforced by the above study on bioavailability.

A clinical trial involving elderly men that supplemented with krill oil resulted in enhanced working memory function. In addition, the krill oil also caused a significant decrease in latency, which reflects the rate of information processing.

Supercharge Your Fatty Acids

The presence of PC in krill is one clear advantage over regular fish oil. However, either fish oil or krill can be combined with additional PC to enhance absorption and boost choline levels.

In randomized clinical trials, this combination has been shown to help reduce cortisol levels in individuals with stress [source]. Additional studies combining EPA, DHA, and PC showed elevated levels of attention, mood, and memory function [source, source].

Additional Nutrients in Krill Oil vs Fish Oil

Fish oil is fish oil. Period, end of story. Krill oil, on the other hand, is thought to reduce oxidation and inflammation. It also preserves the supplement’s potency, and has been shown to support eye health. There have been few human studies on astaxanthin, but experts believe it may be safer than beta-carotene.

Sustainability of Krill Oil vs Fish Oil

If you care at all about the environment and the state of the ocean’s fragile ecosystem, then krill oil is the only responsible choice you can make. The commercial fishing industry has fished out roughly 90-percent of the large fish species consumed by humans and used to make fish oil.

Not to mention, fishing quotas are consistently 15- to 30-percent higher than the scientist-recommended safe limits for environmental sustainability.

Krill, on the other hand, is practically bamboo-like in terms of its renewability. In fact, its reproduction rate can weigh in the several hundred million tons each year.

In 2008, the Commission for the Conservation of Antarctic Marine Living Resources (CCAMLR) set a precautionary catch limit of 5.6-million tons of krill. Amazingly, the actual annual catch is only about 0.3-percent of the unexploited biomass of krill.

In other words, there’s a lot of krill, it won’t be running out any time soon, and harvesting some of it won’t interfere with long-term availability that might disrupt the marine ecosystem.

Safety of Krill Oil vs Fish Oil

Both fish oil and krill oil are considered safe supplements, in terms of mercury, pesticides and other possible toxins that can accumulate inside fatty fish. But if you’re at all worried about what might be lurking inside your supplement, then krill oil is your better option.

Because krill are found in the deep, clean waters of the Antarctic, because they’re at the bottom of the food chain and eat primarily phytoplankton and zooplankton, and because they have a short lifespan, they simply don’t accumulate the heavy metals, pesticides and toxins that other fish that live farther up the food chain do.

Fish oil supplements are also unlikely to have much in the way of mercury or toxins due to the processing they undergo prior to sale, but they do run some risk of becoming rancid and useless, health-wise, because they lack the antioxidants found in krill oil supplements.

Takeaway

While fish oil is the tried-and-true supplement with years of research and support to back its heart-healthy reputation, it may only be a matter of time before krill oil reaches and surpasses fish oil’s popularity.

Krill oil’s similar omega-3 makeup and superior antioxidant level and bioavailability set it apart from fish oil, while its safety and sustainability make it the responsible choice.