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# Nutrient Journal

Your Fitness and Nutrition Journal - Optimize your Health and Wellbeing

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## Posts

- [Archive](https://nutrientjournal.com/archive/)
- [Bodybuilders stronger with arachidonic acid supplementation](https://nutrientjournal.com/bodybuilders-siginificantly-stronger-arachidonic-acid-supplementation/) - Arachidonic Acid (AA or ARA) is a polyunsaturated omega-6 fatty acid occurring in dietary animal sources—meat, eggs, dairy or is formed by biosynthesis from linoleic acid [1]. It is worth mentioning that the overall conversion of linoleic acid to arachidonic acid is extremely low, certainly below 0.5% [9]. Arachidonic acid plays an essential role in growth and
- [Caffeine and Creatine in Bang Energy: What Athletes Should Know (2025 Update)](https://nutrientjournal.com/caffeine-and-creatine-bang-energy/) - “Bang delivers stimulation, not supplementation.” When Bang Energy burst onto the fitness scene, it promised more than a caffeine rush—it promised performance. The brightly colored cans and bold “Super Creatine” branding made it a staple in gyms, supplement shops, and locker rooms worldwide. But in 2025, the U.S. Court of Appeals for the Eleventh Circuit
- [Confused with Prebiotics? Your Guide for 2022](https://nutrientjournal.com/what-are-prebiotics/) - If you’ve ever read a health blog, or walked through a health store, you’ve no doubt heard of probiotics, which are a very popular supplement in most health circles. Probiotics are live microorganisms that reside in the lining of your gut, regulating countless systems and processes in your body. Probiotics are regularly promoted as a
- [What you should know about Energy Homeostasis [2022]](https://nutrientjournal.com/what-is-energy-homeostasis/) - Homeostasis is defined as “any self-regulating process by which biological systems tend to maintain stability while adjusting to conditions that are optimal for survival.[1]” In other words, thanks to homeostasis, our bodies are able to maintain the correct internal conditions to keep us alive and well. Energy homeostasis refers to your body’s attempts to maintain
- [Where Does Worcestershire Sauce Fit in Modern Diets?](https://nutrientjournal.com/worcestershire-sauce-and-modern-diets/) - Worcestershire sauce is a type of fermented sauce that was prepared in the first half of the 19th century in the city of Worcestershire. The creators were the pharmacists John Wheeley Lea and William Henry Perrins, who went on to form the company Lea & Perrins–the most common brand on the market today. If you’ve never tried it,
- [Superstack: Beta-alanine and Creatine](https://nutrientjournal.com/superstack-beta-alanine-and-creatine/) - Beta-alanine is an amino acid derivative that has been shown to increase carnosine concentrations within skeletal muscle.[1] Carnosine has been shown to enhance the buffering capacity during high-intensity exercise.[2] Creatine supplementation alone has been shown to reduce fatigue in anaerobic exercise[3] thus beta-alanine supplementation may further reduce the rate of fatigue in muscles. Hoffman, J.
- [Whey Protein Isolate and/or Creatine Promote Greater Strength Gains](https://nutrientjournal.com/whey-protein-isolate-and-creatine/) - Creatine monohydrate (Cr) and Whey Protein (WP) are the two supplements commonly used by athletes in order to promote muscle hypertrophy and strength gains during exercise.[1] Whey protein contains higher essential amino acid (EAA) concentrations than other protein sources[2] and has fast absorption rate[3]. Common strategy among bodybuilders is chronic use of creatine monohydrate in order to
- [ZMA supplements are probably not worth the money - 2020 Update](https://nutrientjournal.com/zma-supplements-worth-money/) - ZMA (Zinc Monomethionine Aspartate, Magnesium Aspartate and Vitamin B6) is natural mineral supplement heavily marketed towards strength/power athletes and bodybuilders for its supposed ability to improve performance, body composition and increase testosterone levels. ZMA is typically sold as a testosterone booster and a way to improve sleep and recovery. Dosage and How To Take... The original and
- [The Benefits of Indian Goosberry - Cholesterol, Body Weight](https://nutrientjournal.com/indian-gooseberry-amla-lowers-cholesterol-may-reduce-body-weight/) - Indian gooseberry (or Phyllanthus emblica Linn) is a tree that grows in India and its fruits are used in Ayurvedic medicine for thousands of years. Its fruits contain a mixture of phenolic compounds and is known as rich source of vitamin C (amla pulp is contained 600 mg of vitamin C per 100 g [7]) [1]
- [Is alcohol bad for your muscle building goals?](https://nutrientjournal.com/alcohol-bad-muscle-building-goals/) - Alcohol has been consumed as beverage since prehistoric times for wide variety of uses such as religious rituals, as hygienic agent, as medicine but most often for recreational purposes. In common usage the word alcohol refers to ethanol. Ethanol, or simply drinking alcohol, provides body with about 7,1 kcal/g when ingested [1] (calories from ethanol
- [7 Potential Health Benefits of Citrus Bergamot](https://nutrientjournal.com/7-potential-health-benefits-of-citrus-bergamot/) - Surely you have heard of Bergamot, a plant with a fruit that is similar to the orange and that is scientifically called Citrus bergamia Risso et Poiteau. It belongs to the Rutaceae family, and its origins are from the southern coast of Calabria - Italy and Greece. It is commonly used in both essential oil
- [Theacrine, caffeine like alkaloid without tolerance build-up](https://nutrientjournal.com/theacrine/) - Theacrine is a purine alkaloid that is structurally similar to caffeine and uric acid. This alkaloid is usually isolated from Cupuaçu (Theobroma grandiflorum) and Camellia kucha (Camellia assamica variant kucha). It is sometimes regarded as an alternative to caffeine although small doses of theacrine appear to have sedative effects. At least in kucha leaves, theacrine
- [Resveratrol increases testosterone in animals; anti-age](https://nutrientjournal.com/resveratrol-increases-testosterone-anti-age/) - Resveratrol (or trans-resveratrol, 3,4′,5-trihydroxy-trans-stilbene) is a naturally occurring phytoalexine found in several plants [especially the roots of the Japanese Knotweed (Polygonum Cuspidatum) and skin of red grapes]. Therefore, it can also be found in wine but in rather small quantities; 1 to 2 mg per 8 ounces. The interest in trans-resveratrol increased when epidemiologic studies indicated an
- [Gypenosides affect insulin release](https://nutrientjournal.com/gypenosides-affect-insulin-release/) - Gynostemma pentaphyllum or Jiaogulan (Chinese name) is climbing vine of the family Cucurbitaceae and distributes naturally in shaded and humid places. It is an oriental medicinal herb for heat clearing, detoxification and relieving cough in southern China, Japan, India, and Korea [1]. Gypenosides are saponins isolated from Gynostemma pentaphyllum and are reported to be effective in
- [Creatine uptake increased with carbohydrates; greater PWO glycogen resynthsis](https://nutrientjournal.com/creatine-uptake-increased-with-carbohydrates-greater-pwo-glycogen-resynthsis/) - Creatine feeding results in greater total muscle creatine levels [1]. Its increase is associated with an improved performance [2] and higher phosphocreatine resynthesis post-workout (PWO) [3]. Whole body and muscle creatine retention is increased when creatine is taken in conjunction with large amounts of simple carbohydrates. It was suggested that this response was attributable to
- [Is there a post-workout "anabolic window"?](https://nutrientjournal.com/anabolic-window/) - Anabolic window or metabolic window is a concept that refers to a limited time period right after resistance training. It is claimed that at that short period of time muscles are prepared for growth given that adequate and suitable protein source is consumed. This strategy is supposed to produce dramatic improvements in body composition and some
- [Glutamine - Can it boost growth hormone?](https://nutrientjournal.com/glutamine-benefits-growth-hormone/) - L-Glutamine is a naturally occurring nonessential neutral amino acid. It is utilized at high rates by leukocytes to provide energy [1]. Glutamine benefits have been studied extensively over the past 15 years, and its use has been shown to be useful in treatment of various trauma, injuries, burns and wound healing. It is also used in treatment
- [Huperzine A improves muscle contraction; focus boost](https://nutrientjournal.com/huperzine-improves-muscle-contraction-focus-boost/) - Huperzine A (Huperzine Alpha, HupA) is a nootropic alkaloid purified from club moss Huperzia serrata, a herb used in Chinese folk medicine. Huperzine A is especially interesting for its cognitive enhancing and neuroprotective properties. Therefore, this alkaloid is also investigated for treatment of Alzheimer's disease and dementia. As a bodybuilding supplement, Huperzine A is added to boost focus during
- [Ashwagandha extract increases testosterone and strength; reduces cortisol](https://nutrientjournal.com/ashwagandha/) - Withania somnifera (also known as Ashwagandha or Indian ginseng) is used as a herb in Ayurvedic medicine and is claimed to have potent aphrodisiac, sedative, rejuvenative and life prolonging properties. It is also categorised as adaptogen (helps body cope with stressful conditions). Ashwagandha is used for many conditions and purposes but so far there is not enough data available
- [Anabolic steroidal effect of Anacyclus pyrethrum (animal study)](https://nutrientjournal.com/anabolic-steroidal-effect-of-anacyclus-pyrethrum-animal-study/) - Anacyclus pyrethrum DC (Spanish chamomile or Akarkara) is used as aphrodisiac in Ayurveda to treat male sexual dysfunction (including infertility) and is added to some testosterone boosters. Its roots are considered sexual stimulant and are known to improve sexual function especially in male. Can Anacyclus Pyrethrum Actually Increase Testosterone? Many aphrodisiacs are added to testosterone boosters in belief
- [Acai Berry without definitive scientific support](https://nutrientjournal.com/acai-berry-without-definitive-scientific-support/) - You' ve probably all heard of Acai Berry (Açaí Berry). They are being sold in an aggressive manner by companies which claim they are superfood with anti-aging and weight loss properties. They come in all shapes and sizes and are sold in many fields including cosmetics. Therefore, acai berry caught our attention and we decided to investigate
- [Sausage Tree (Kigelia Africana) bark extract is potential central nervous system stimulant](https://nutrientjournal.com/sausage-tree-kigelia-africana-bark-extract-central-nervous-system-stimulant/) - Kigelia Africana popularly known as the Sausage tree is widely distributed through the South, Central and West Africa, where it has a long history of use. It is a multipurpose medicinal plant with many attributes and considerable potentials. It got its name due to huge sausage or cucumber-like fruit. Fruits (Pic. 1) were commonly used
- [Rauwolfia Serpentina as weight loss supplement; lowers blood pressure](https://nutrientjournal.com/rauwolfia-serpentina-weight-loss-supplement-lowers-blood-pressure/) - Rauwolfia serpentina (or snakeroot or sarpagandha) is a species of flowering plant in the family Apocynaceae. The plant, especially its root and bark extract, can often be found in performance enhancing supplements. The root of Rauwolfia serpentina has been employed for centuries in native Indian medicine for various central nervous disturbances including anxiety, excitement, psychosis
- [L-Carnitine L-Tartrate - better form of carnitine?](https://nutrientjournal.com/l-carnitine-l-tartrate-better-form-carnitine/) - Carnitine (endogenus) is a necessary component of fat oxidation in cells. L-carnitine may improve the aerobic exercise through increasing lipid peroxidation. Carnitine acts in a transport of long-chain fatty acids to the mitochondrial matrix for oxidation thus plays and important role in energy metabolism [1]. Previous studies have shown that oral L-carnitine ingestion does not increase muscle carnitine concentrations [2,3]. However, a
- [Ginger health benefits; effective as testosterone booster](https://nutrientjournal.com/ginger-health-benefits-effective-testosterone-booster/) - Ginger (also known as Zingiber officinale, family: Zingiberaceae) has been widely consumed as a dietary spice, delicacy, and as a traditional oriental medicine. The rhizome can be used fresh, dried or powdered. Ginger is often applied for treating nausea due to caused by morning sickness during pregnancy, chemotherapy and seasickness. The ginger rhizome also contains several
- [LCHF and Ketogenic diet - Best Tips for 2021](https://nutrientjournal.com/lchf-ketogenic-diet/) - The ketogenic diet (or keto diet) is basically a very low-carbohydrate, adequate/low-protein, high-fat diet. It forces the body to burn fats rather than carbohydrates. This diet is used (since 1920) in medicine to treat epilepsy and can, in some cases, completely remove the need for medication [1,2,3]. Since 1960 this diet has become one of the
- [Medium-chain triglycerides - Ultimate weight loss supplement for 2021?](https://nutrientjournal.com/medium-chain-triglycerides-mct-ultimate-weight-loss-supplement/) - Medium-chain triglycerides or MCTs are neutral lipids which contain fatty acid molecules with a chain length varying from 6 to 12 carbon atoms [1]. They were first introduced in 1950 for the treatment of disorders of lipid absorption. MCT oil occurs naturally in coconut oil and other foods and are consisted of caprylic and capric
- [Nicotinamide Riboside - New anti-age elixir [for 2021]?](https://nutrientjournal.com/nicotinamide/) - Nicotinamide riboside is a nucleoside, which incorporates nicotinamide and ribose into a single chemical [1]. Nicotinamide riboside is newly identified nicotinamide adenine dinucleotide (NAD+) precursor and data also suggests that it is the only vitamin precursor that supports neuronal NAD+ synthesis [2]. Sources of Nicotinamide Riboside NR (sometimes referred to as the "hidden vitamin") is
- [Effects of NADH on physical and athletic performance](https://nutrientjournal.com/effects-of-nadh-on-physical-and-athletic-performance/) - NADH stands for nicotinamide adenine dinucleotide (NAD) + hydrogen (H) and is a naturally‐occurring and vital compound found in all living cells of plants, animals, and humans. NADH plays an important role in the chemical process that generates energy. It is the metabolically active form of Vitamin B-3, also known as Niacin. NADH is used
- [Cinnamon mimics insulin, but does not increase creatine uptake](https://nutrientjournal.com/cinnamon-mimics-insulin-but-does-not-increase-creatine-uptake/) - Cinnamon is a spice from the dried aromatic bark of the cinnamon tree. It is used as a spice for all sorts of cookery and is lately added to some bodybuilding supplements. Creatine monohydrate has without a doubt become one of the most popular nutritional supplements, and it is used to enhance athletic performance. Companies strive to develop
- [Ecdysterone containing Suma root without ergogenic effect](https://nutrientjournal.com/ecdysterone-containing-suma-root-without-ergogenic-effect/) - Pfaffia paniculata (also known as Suma root) is a large, shrubby ground vine, which has a deep root system (where active substances are found) and is traditional herbal medicine. Although it is sometimes called Brazilian ginseng it is not related to ginseng. Suma is categorized as adaptogen as it helps body adapt to stressful conditions. People of Amazon region have used Suma
- [Horny Goat Weed (Epimedium) may have testosterone-like effect](https://nutrientjournal.com/horny-goat-weed-epimedium-may-testosterone-like-effect/) - Epimedium, also known as horny goat weed or yin yang huo is one of many herbs used to treat erectile dysfunction in traditional chinese medicine. Besides its purported ability to enhance the libido, it has other traditional used to treat symptoms of a variety of health conditions, including arthritis, nerve pain, and kidney, joint pain,
- [Glycocyamine and Betaine: Superstack for "non-responders"](https://nutrientjournal.com/glycocyamine-and-betaine-superstack-for-non-responders/) - Glycocyamine (Guanidinoacetic acid or GAA) is a direct precursor of creatine and is naturally occurring in the human body.[1,2] It has gained its popularity from a well-know pre-workout supplement that is now discontinued. Some experts believe that among the population there are about 20% or more so-called creatine "non-responders".[2] Creatine responders naturally respond to creatine and have better effects when using creatine.
- [Psoralea Corylifolia (Kushtanashini) is used as a stimulant supplement; anti-carcinogen](https://nutrientjournal.com/psoralea-corylifolia-kushtanashini-is-used-as-a-stimulant-supplement-anti-carcinogen/) - Psoralea corylifolia (Kushtanashini, Babchi) (Pic 1) is an annual herb growing throughout the plains of India. Psoralea corylifolia is an important plant in the Indian Ayurveda and the most amazing aspect of this plant is that every part of it is useful (roots, stems, leaves, seeds, and blooms). According to Unani system of medicine, its seed is purgative,
- [Paederia Foetida is testosterone increasing plant; anabolic](https://nutrientjournal.com/paederia-foetida-testosterone-increasing-plant-anabolic/) - Paederia Foetida Linn. (syn. Paederia scandens) is considered to be an aphrodisiac and can lately be found in some testosterone boosting supplements. In India, Paederia foetida Linn. has medical value. It is also reported to be used in gout, vesical calculi, diarrhoea, dysentery, piles, inflammation of the liver and emetic [1]. Antihyperlipidemic, antihyperglycaemic and antioxidant
- [Lycopene Potential Effects on Men's Health [2021]](https://nutrientjournal.com/lycopene/) - Lycopene is a naturally present, lipid soluble carotenoid (with non-provitamin A activity) in tomatoes which gives fruits and vegetables red color. Lycopene is often regarded as an effective remedy for the prevention of certain malignancies, especially prostate cancer. However, studies vary as to the effectiveness of lycopene. Animals and humans do not synthesize lycopene, and
- [Hydroxycitric acid for weight loss and exercise performance](https://nutrientjournal.com/hydroxycitric-acid-weight-loss/) - Hydroxycitric acid (HCA) is a chemical (derivative of citric acid) that is found in a variety of tropical fruits Garcinia cambogia, Garcinia indica (Kokum), Hibiscus subdariffa, and Garcinia atroviridis (Asam gelugor). Hydroxycitric acid is sold as a fat burner, regulator of appetite and carbohydrate metabolism and as healthy digestion aid. It is now incorporated into
- [5 Potential Health Benefits of Guayusa Tea](https://nutrientjournal.com/guayusa-tea/) - What is Guayusa Tea? You are quite likely to be a tea lover since it is one of the most popular beverages worldwide, maybe for the wide variety of plants with which it can be done. For example, Camellia sinensis, a Filipino plant that belongs to the evergreen shrubs’ specie, family Theaceae, which have been
- [Glycerylphosphorylcholine increases growth hormone and GABA](https://nutrientjournal.com/glycerylphosphorylcholine-growth-hormone/) - Alpha glycerylphosphorylcholine (choline alfoscerate, alpha-GPC, glycerophosphocholine) is a natural choline compound that is often used as a nootropic dietary supplement to enhance memory and cognition [1]. It is made of choline, glycerol and phosphate and it rapidly delivers choline to the brain across the blood-brain barrier and is a biosynthetic precursor of the acetylcholine neurotransmitter
- [Astaxanthin is a potent antioxidant; affects hormonal balance](https://nutrientjournal.com/astaxanthin-potent-antioxidant-affects-hormonal-balance/) - Astaxanthin is a reddish pigment that belongs to a group of chemicals called carotenoids. Astaxanthin is found in yeast, salmon, trout, shrimp, crayfish, crustaceans, and some algae (Hematococcus pluvialis). There is an increasing amount of evidence to suggest that astaxanthin surpasses the antioxidant benefits of beta-carotene, zeaxanthin, canthaxanthin, vitamin C and vitamin E. Astaxanthin Hormonal Effects There is
- [Tribulus terrestris - Effects on exercise, muscle mass and testosterone](https://nutrientjournal.com/tribulus-terrestris-3/) - Tribulus terrestris is an herbal nutritional supplement that is promoted to produce large gains in strength and lean muscle mass in 5-28 days. However, current evidence suggests that it does not enhance sports performance. Tribulus terrestris became widely known when Bulgarian Olympic athletes (weightlifters) claimed that use of tribulus had contributed to their success. Can Tribulus
- [Milk After Workouts: Signalling System for Growth but Not Simple Nutrient](https://nutrientjournal.com/science-milk-simple-nutrient-signaling-system-growth/) - MILK is the primary source of nutrition for infant mammals and is produced by the mammary glands. The sugar in milk is called lactose and it requires a chemical or enzyme called lactase to allow it to pass through the walls of the gut into the bloodstream. Milk and other dairy foods provide the best
- [Melatonin increases growth hormone with resistance training; sleep aid](https://nutrientjournal.com/melatonin-increases-growth-hormone-resistance-training-sleep/) - Melatonin is a lipophilic hormone synthesized from serotonin by the pineal gland and has been shown to be involved in hormone release and is most well-known for regulating sleep [1]. One of the most striking characteristics of this hormone is that it is secreted only during the night, or more exactly, in darkness. Therefore, melatonin concentrations
- [Corosolic acid as future anti-diabtic, anti-obesity drug](https://nutrientjournal.com/corosolic-acid-future-anti-diabtic-anti-obesity-drug/) - Corosolic acid (2 alpha-hydroxy ursolic acid, glucosol) (Figure 1.) is a pentacyclic triterpene acid which is structurally similar to ursolic acid. Corosolic acid is usually extracted from Banaba (Lagerstroemia speciosa) leaf. It is reported to exhibit antihyperlipidemic, antioxidant, antiinflammatory, antifungal, antiviral, antineoplastic, osteoblastic and protein kinase C inhibition activity. However, there is not many clinical reports to support these claims. Is Corosolic Acid
- [Is waxy maize starch really better?](https://nutrientjournal.com/is-waxy-maize-starch-really-better/) - Starch is the most common carbohydrate in the human body. Starch is made out of two polysaccharides: amylopectin (water-soluble, highly branched polymer of glucose) and amylose (insoluble in water and is more resistant to digestion) [1]. Some cultivated plants have pure amylopectin starch without amylose, known as waxy starches. The most popular among them is waxy
- [Brassaiopsis glomerulata is powerful aromatase inhibitor (in vitro)](https://nutrientjournal.com/brassaiopsis-glomerulata-is-powerful-aromatase-inhibitor/) - Brassaiopsis glomerulata is a is a large shrub that can be found mostly in southeast Asia. It is a member of the Araliaceae and has several reported medicinal uses. Brassaiopsis glomerulata extracts are sold as a bodybuilding supplements due to its possible aromatase (enzyme responsible for the biosynthesis of estrogens [1]) inhibitors present in the plant. In VitroAromatase
- [Does Garlic (Allium sativum) enhance exercise performance?](https://nutrientjournal.com/garlic-allium-sativum-enhances-exercise-performance-anti-fatigue/) - Garlic (Allium sativum) is a herb best known as a flavouring for food but also commonly used as a medicine to prevent or treat a wide range of diseases and conditions. It is one of the most extensively researched medicinal plants. It has a long history as a remedy for improving strength, reducing fatigue, and
- [3,4-Divanillyltetrahydrofuran increases free testosterone (in vitro)](https://nutrientjournal.com/divanillyltetrahydrofuran-increases-free-testosterone/) - Stinging Nettle (Urtica dioica L.) is a widespread plant and its roots and above ground parts are used in folk medicine against various diseases. Stinging nettle has been traditionally used to treat painful muscles and joints, eczema, arthritis, gout, and anemia. Today, many people use it to treat urinary problems during the early stages of an
- [Black pepper (Piperine) increases absorption of nutrients; antioxidant properties](https://nutrientjournal.com/black-pepper-piperine-increases-absorption-of-nutrients-antioxidant-properties/) - Black pepper is one of the most widely used among spices and is valued for its distinct biting quality attributed to its most abundant alkaloid, piperine. Piperine is a naturally occurring major bio-active compound of black pepper (Piper nigrum Linn) and long pepper (Piper longum Linn) [1]. Piperine (1-peperoyl piperidine), has been previously evaluated for its potential
- [Pine Bark Extract (Pycnogenol) Mildly Affect Testosterone](https://nutrientjournal.com/pine-bark-extract-pycnogenol-mildly-affect-testosterone/) - Pycnogenol is patented trademark name for extract from the pine bark of a tree known as French maritime pine, Pinus pinaster. Pycnogenol is primarily composed of procyanidins and phenolic acids [1]. There is a growing body of evidence which indicates favorable pharmacological properties such as antioxidant and anti-inflammatory action. Interaction With Testosterone A few small
- [L-Arginine and L-Ornithine increase growth hormone and strength](https://nutrientjournal.com/l-arginine-l-ornithine-increase-growth-hormone-and-strength/) - L-arginine and L-ornithine are complementary amino acids involved in the Urea cycle in humans (along with L-Citrulline) and are a popular choice among athletes especially weightlifters and bodybuilders. L-ornithine is primarily used to aid in vasodilation (widening of the blood vessels) and increase muscular performance and growth. L-ornithine is made in the body as well as in laboratory and is
- [Fenugreek, Testosterone & Bodybuilding: studies show no anabolic effect but affects body composition](https://nutrientjournal.com/fenugreek/) - Fenugreek (Trigonella foenum-graecum) is a plant from Fabeaceae family which is used for many medical plans. Fenugreek is used in may cuisines either as a herb, as a spice, or as a vegetable. Fenugreek also has many pharmacological effects and is lately very popular in the bodybuilding world. Possible Fenugreek Uses (Is it Really Anabolic?) Hormonal Interaction Bushey, Brandon,
- [Boron - Can it increase testosterone in bodybuilders?](https://nutrientjournal.com/boron-increase-testosterone-bodybuilders/) - Boron is a chemical element with symbol B that is found in food and the environment and is taken as medicine. Greater fruit and vegetable consumption could significantly increase boron intakes, especially Avocado [1]. Estimated daily intake of boron ranges from 0.3-41 mg per day [2]. B may be involved in a number of clinical conditions such as
- [L-Tryptophan may increase growth hormone; decreases fatigue](https://nutrientjournal.com/l-tryptophan-may-increase-growth-hormone-decreases-fatigue/) - Tryptophan is an essential amino acid in the human diet. It is needed for normal growth in infants and for nitrogen balance in adults. The body also uses tryptophan in order to make niacin and serotonin (5-hydroxytryptamine, 5-HT). Tryptophan is an important building block in protein biosynthesis. Good sources of tryptophan are eggs, sesame seeds,
- [L-Lysine and L-Arginine may promote growth hormone release](https://nutrientjournal.com/l-lysine-l-arginine-may-promote-growth-hormone-release/) - L-Lysine (or Lysine) is an essential amino acid for humans and is important for proper growth [1] and tissue repair [6]. It also plays an important role in the production of carnitine (nutrient responsible for converting fatty acids into energy) [1]. Most people get enough lysine in their diet, although athletes may need more. It is also taken
- [Increased steroid absorption by 6',7'-Dihydroxybergamottin](https://nutrientjournal.com/increased-steroid-absorption-by-67-dihydroxybergamottin/) - 6',7'-Dihydroxybergamottin (DHB) is a natural furanocoumarin found mostly in grapefruit juice and Seville orange juice. DHB is believed to be responsible for so-called grapefruit juice effect. Why is 6',7'-Dihydroxybergamottin Found in Supplements? 6',7'-Dihydroxybergamottin is sold as "anabolic amplifier" and is supposed to increase the absorption of supplements, drugs, oral anabolic steroids and even food. DHB was reported to be very effective at inhibiting the cytochrome
- [Massularia acuminata with aphrodisiac potential](https://nutrientjournal.com/massularia-acuminata-aphrodisiac-potential/) - Massularia acuminata is a plant used as a chewing stick for oral hygeine in Nigeria and its stem as well as roots are claimed to have aphrodisiac potential. Aqueous extract of Massularia acuminata stem revealed the presence of alkaloids, saponins, anthraquinones, flavonoids, tannins and phenolics [1]. Can Massularia Acuminata also Increase Testosterone? Since Massularia acuminata is used as aphrodisiac, Yakubu and assistants [2] attempted to provide
- [Boerhaavia diffusa extract exhibits anti-estrogenic effect](https://nutrientjournal.com/boerhaavia-diffusa-exhibits-anti-estrogenic-effect-diuretic/) - What is Boerhaavia diffusa? Boerhaavia diffusa is a plant of tropical region used in Ayurvedic as well as some other traditional herbal medicines taken for pain relief, anti-inflammation, and treating indigestion. It is also used for its anti-diabetic and diuretic properties. However, animal studies are promising there were no human studies conducted using Boerhaavia diffusa.
- [Calcium D-Glucarate an effective estrogen regulator? [2021 Update]](https://nutrientjournal.com/calcium-d-glucarate/) - What is Calcium D-Glucarate? (calcium salt of D-glucaric acid) is produced naturally in small amounts by mammals, and can be found in variety of fruits and vegetables (oranges, apples, grapefruit, and cruciferous vegetables) [1]. Calcium D-glucarate is made by combining glucaric acid with calcium to make supplements that people use for medicine [2]. Calcium D-Glucarate as Estrogen Blocker Oral
- [Benefits of L-Citrulline: Growth Hormone, Performance Enhancer](https://nutrientjournal.com/l-citrulline-performance-enhancer/) - L-Citrulline is an amino acid component of the urea cycle in the liver (along with arginine and ornithine). It is a nonessential amino acid which is commonly consumed as an exercise supplement given its purported benefits as an ergogenic aid. Good natural source of L-citrulline is watermelon (from which it was first isolated) especially its rind [1] and
- [Ginkgo Biloba may be smart drug and aphrodisiac](https://nutrientjournal.com/ginkgo-biloba-may-smart-drug-aphrodisiac/) - Ginkgo Biloba, also known as the maidenhair tree, has various uses (e.g. for its memory-enhancing powers) in traditional medicine and as a source of food. Traditional Chinese medicine has used the ginkgo leaves (Pic. 1) for circulatory disorders, brain disorders, respiratory diseases such as asthma, urinary tract disorders, and as an antiparasitic. More recently ginkgo has become
- [Is Dendrobium extract replacement to DMAA?](https://nutrientjournal.com/is-dendrobium-extract-replacement-to-dmaa/) - Dendrobium extract is extract from Dendrobium nobile (member of orchid plant family) which is one of the 50 fundamental herbs used in traditional Chinese medicine as a therapeutic for nourishing the stomach, promote secretion of saliva, and reduce fever. Why is dendorbium extract (Dendrobex™) added to pre-workout supplements? Nowadays, dendrobium extract can be found in some pre-workout
- [Maca does not increase testosterone, but improves sperm production](https://nutrientjournal.com/maca-does-not-increase-testosterone-improves-sperm-production/) - Lepidium meyenii, also known as maca, is an herbaceous biennial plant of the Brassicaceae family, maca is native to Andean region of Peru (over 3000 meters altitude), where has been harvested and used by humans for centuries. Dried maca has a good nutritional value, comparable to cereal grains such as rice and wheat. Maca has
- [Eurycoma longifolia (Longjack) has great potential as testosterone booster](https://nutrientjournal.com/eurycoma-longifolia-longjack/) - Eurycoma longifolia Jack is a plant also known as Longjack, Malaysian Ginseng or Tongkat Ali that has gained notoriety as a symbol of man's ego and strength by the Malaysian men because it increases male virility and sexual prowess during sexual activities [1]. The plant parts have been traditionally used for its antimalarial, aphrodisiac, anti-diabetic, antimicrobial and
- [Calcium may increase weight loss, maintains bone mass](https://nutrientjournal.com/calcium-may-increase-weight-loss-maintains-bone-mass/) - Calcium is a soft gray alkaline earth metal with symbol Ca. Calcium is a mineral that is essential for living organisms especially for bones and teeth. Calcium is the most abundant metal by mass in many animals. More than 99 percent of calcium is in the bones and teeth. The rest is throughout the body
- [The truth about antioxidants - hope or hype?](https://nutrientjournal.com/antioxidants-2/) - Antioxidants are (man-made or natural) substances that inhibit the oxidation of other molecules and may therefore protect cells from the damage caused free radicals. Antioxidants are found in many foods, especially fruits and vegetables. There are literally thousands of different substances that can act as antioxidants. Some of the most popular antioxidants are, beta-carotene, selenium, vitamin A,
- [Potential uses of beta-Carotene in 2020](https://nutrientjournal.com/beta-carotene/) - Beta-Carotene is an organic compound that gives color to plants and fruits. It is also used for food coloring, it has the E number E160a [1]. Beta-carotene is the most well-known provitamin A carotenoid (precursor to vitamin A), which means body turns beta-carotene into the antioxidant vitamin A (via beta-carotene 15,15'-monooxygenase) [2]. Beta-carotene uses Beta-Carotene is being
- [Higenamine (Norcoclaurine) as stimulant and fat burner](https://nutrientjournal.com/higenamine-norcoclaurine-as-stimulant-and-fat-burner/) - Higenamine, also referred to as norcoclaurine, is a chemical compound found in a variety of plants which have a history of use in traditional medicine (mostly extracted from Tinospora crispa). Some of the plants with the highest concentration are: Nandina domestica, Aconitum carmichaelii, Nelumbo nucifera, Aconitum japonicum (root) etc. In vitro and animal studies have shown a
- [Hawthorn Berry may promote healthy flow of blood](https://nutrientjournal.com/crataegus-pinnatifida-antioxidant/) - Crataegus pinnatifida (also known as Chinese hawthorn, or Hawthorn berry) is a small to mid-size tree with bright red fruits. Crataegus pinnatifida has a long history of use in traditional oriental herbal medicine to stimulating digestion and improving blood circulation as well as improving heart function. However, many of these claims remain mostly untested. Crataegus Pinnatifida
- [How does Creatine Ethyl Ester (CEE) comparable to placebo?](https://nutrientjournal.com/creatine-ethyl-ester-cee-comparable-to-placebo/) - Creatine Ethyl Ester (CEE) is one of many creatine formulations developed primarily to maximize creatine absorption. One of the latest attempts to more effectively increase intramuscular creatine levels is creatine ethyl ester. Its manufacturers claim that it can by-pass the creatine transporter due to enhanced sarcolemmal (cell membrane of a muscle cell) permeability. Creatine ethyl ester is heavily
- [Guanidinopropionic acid inhibits creatine uptake](https://nutrientjournal.com/guanidinopropionic-acid-inhibits-creatine-uptake/) - Guanidinopropionic acid (also known as 3-Guanidinopropionic acid, beta-Guanidinopropionic acid, GPA) is a creatine monohydrate analogue [1]. This means that its structure is similar to creatine monohydrate. Guanidinopropionic acid is a synthetic product and is added to sport supplements in combination with creatine monohydrate and is said to benefit to creatine "non-responders". Guanidinopropionic Acid as Supplement Oudman
- [Creatine - Beyond the muscle](https://nutrientjournal.com/creatine-beyond-the-muscle/) - Creatine supplementation is in widespread use to enhance athletic performance, and has also show its effectiveness in the treatment of neurological, neuromuscular and atherosclerotic disease.[1] When the induced workload in the brain is heavy, the activated brain area may be temporarily fuel-limited.[2] Phosphocreatine levels can decrease acutely with brain activation.[3] These data indicate that in the initial stages of
- [Does Vitamin C really reduce cortisol?](https://nutrientjournal.com/vitamin-c/) - Vitamin C or Ascorbic Acid is involved in a number of biochemical pathways that are important for the health of exercising individuals [1]. Cortisol is steroid hormone released in response to physical or mental stress [2] and is also known as the archenemy of bodybuilders. Its main function is to increase blood sugar (glucogenesis) [3]; it counteracts
- [Glucuronolactone is probably not ergogenic; vitamin C precursor](https://nutrientjournal.com/glucuronolactone/) - Glucuronolactone (also known as Glucuronic acid lactone) is a naturally occurring organic metabolite found in the body and is an important structural component of connective tissues. This white solid odorless compound, can also be found as an ingredient in some pre-workout products and energy drinks. Find out why. Does Glucuronolactone has Ergogenic Benefits? It is difficult to draw conclusions on
- [Zinc deficiency reduces testosterone levels](https://nutrientjournal.com/zinc/) - Zinc (Zn) is a metal and is called an essential trace element because zinc is necessary for human health in very small amounts. Over 300 enzymes require zinc for their activation and nearly 2000 transcription factors require zinc for gene expression [15]. Zinc, as a supplement, is available in tablet or capsule form and is used to prevent or treat zinc
- [Yohimbine decreases fat mass with resistance-training](https://nutrientjournal.com/yohimbine/) - Yohimbine is an alkaloid with stimulant and aphrodisiac effects found naturally in the bark of Pausinystalia yohimbe (Yohimbe). Yohimbe is most often used to treat erectile dysfunction, sexual problems caused by medications for depression, and general sexual problems in both men and women [1]. Ostojic and Sergej M. [2] wanted to determine the effects of yohimbine supplementation
- [Visnea mocanera (Mocan); Antioxidant and stimulant?](https://nutrientjournal.com/mocan/) - Visnea mocanera also known as mocan is species of plant that belongs to the Theaceae family. Visnea mocanera is threatened by habitat loss and can still be found in locations, such as Portugal and Spain. The fruits of mocan are consumed fresh and in different drinks in Spain, due to their medicinal and nutritive properties. Its leaf (Pic 1) extract
- [Vanadium effective for controlling blood sugar; toxic](https://nutrientjournal.com/vanadium/) - Vanadium is a trace mineral with the symbol V. Scientists speculate that our bodies might need small amounts of vanadium, it may even play a role in normal bone growth. However, at high doses vanadium is toxic. It's use as a dietary supplement is controversial. As a bodybuilding supplement it is used to increase insulin sensitivity, especially
- [Tuber Fleeceflower extract inhibits fatty acid synthesis](https://nutrientjournal.com/chinese-knotweed/) - Polygonum multiflorum (also known as Fallopia multiflora, Chinese Knotweed, Tuber Fleeceflower) is a well-known herb and has been used for over hundreds of years in China. Tuber fleeceflower root wine has long been used for the treatment of white-hair disease, while the tuber fleeceflower root has been used as a beverage [2]. Tuber Fleeceflower root extract for weight
- [The anabolic effects of BCAA's](https://nutrientjournal.com/bcaas/) - Branched-chain amino acids (BCAA) are among the nine essential amino acids for humans [1]. Among the proteinogenic amino acids (precursors to proteins), there are three BCAAs: leucine, isoleucine and valine [2]. BCAAs are absolutely required for protein synthesis but some intermediates formed in their catabolism [e.g., branched-chain α-keto acids (BCKA)] can be toxic at high concentrations [3]. Studies show
- [Does Sodium Phosphate improve exercise performance?](https://nutrientjournal.com/sodium-phosphate/) - Sodium phosphate is the mineral salt of sodium hydroxide and phosphoric acid. Phosphate salts are involved in cell structure, energy transport and storage, vitamin function, and numerous other processes essential to health [1]. Some minerals may become deficient in response to prolonged exercise [1]. Exercise capacity may be reduced if mineral status is insufficient and supplementing with
- [Does prolonged exercise depletes glutamine levels?](https://nutrientjournal.com/glutamine/) - Glutamine (usually in the form of L-glutamine) is the most abundant free amino acid in human muscle [1]. It is a non-essential amino acid because body can make enough glutamine for its regular needs, but may become conditionally essential in certain situations [4]. During various catabolic states glutamine homeostasis is placed under stress and can
- [Potassium: Is it really an essential macomineral?](https://nutrientjournal.com/potassium/) - Potassium (symbol K) is an essential macromineral in human nutrition and very important mineral for the proper function of all cells, tissues, and organs (heart, kidneys, etc.) in the human body. Potassium plays a crucial role in skeletal and smooth muscle contraction, which makes it important for normal muscular function [1]. It is also important in maintaining fluid
- [Piracetam restores biochemical deficits of the aging brain](https://nutrientjournal.com/piracetam/) - Piracetam (chemical name 2-oxo-1-pyrrolidine acetamide) is a cyclic derivative of the neurotransmitter gamma-aminobutyric acid (GABA). Although it is structurally similar to GABA, it doesn't appear to have any GABA-like effects in animals [1]. Piracetam has a diverse range of physiological effects such as neuroprotective and anticonvulsant properties, improved neuroplasticity, improved microcirculation,... [2]. Piracetam is classified as nootropic drug in the racetam
- [Phosphatidic acid may increase muscle mass and strength](https://nutrientjournal.com/phosphatidicacid/) - Phosphatidic acid has only recently been identified as an important signaling molecule in both plants and animals. Phosphatidic acid is a key intermediate in lipid metabolism [1]. It is a constituent of all cell membranes and also acts as an intermediate in the biosynthesis of triacylglycerols and other phospholipids [2]. This acid is especially interesting as it
- [Pedalium murex possesses aphrodisiac properties; antioxidant](https://nutrientjournal.com/gokhru/) - Pedalium murex commonly known as Large Caltrops, Gokhru and Bara Gokhru was traditionally used to help patients with reproductive disorders such as impotency in men, gonorrhoea and leucorrhoea in women [1]. Pedalium murex Linn. has also been used as aphrodisiac in traditional Indian medicine to treat male sexual dysfunction and impotency. It is sometimes confused with
- [Nitrate-rich beetroot (beta vulgaris) may improve exercise](https://nutrientjournal.com/beetroot/) - Beta Vulgaris, also known as beetroot, garden beet or table beet is a dark red vegetable and is an excellent source of folate and a good source of manganese [1], and contains betaines [2] which may function to reduce the concentration of homocysteine. Its consumption has been linked with better stamina, improved blood flood and lower blood pressure. Beetroot Extract (Rich
- [Ecdysterone - A good choice for bodybuilders in 2020?](https://nutrientjournal.com/ecdysterone/) - Many supplements on the market today are marketed as ergogenic aids to bodybuilders in an attempt to increase strength and muscle mass during training. Over the last few years, methoxyisoflavone (M), ecdysterones (E), and Sulfated polysaccharides (sulfo-polysaccharide, CSP3) have been marketed as anabolic promoting nutritional supplements for bodybuilders. However, little well-controlled research has been conducted
- [Maca improves learning and memory in animals](https://nutrientjournal.com/maca-improves-learning-and-memory-in-animals/) - No traditional descriptions have been found about effect of maca (Lepidium meyenii) on learning and memory. Though natives in the central Peruvian Andes attribute the use of maca with improved school performance. Experimental studies have shown that black variety of maca has positive impact on learning and memory in animals. Black maca improved learning and memory in
- [Long-term creatine supplementation shows no significant side effects](https://nutrientjournal.com/long-term-creatine-supplementation-shows-no-significant-side-effects/) - Creatine is a naturally occurring amino acid that is obtained from the diet and synthesized from the amino acids glycine, arginine, and methionine [1, 2]. Approximately 95% of creatine is stored in skeletal muscle while the remaining 5% is stored the heart, brain, and testes [3]. Many previous studys have shown creatine to be an
- [Leucic Acid (HICA) may increase rate of protein synthesis](https://nutrientjournal.com/leucic-acid-hica-may-increase-rate-protein-synthesis/) - Leucic acid (also known as DL-alpha-Hydroxy-isocaproic acid, alpha-hydroxyisocaproic acid or HICA) is an end product of leucine metabolism (leucine metabolite) claimed to be an anti-catabolic substance with anabolic properties. Besides that common claims also include muscle and strength support, increased recovery from workouts, and reduced muscle soreness. Leucic Acid (HICA) and Protein Synthesis / Protein Degradation In
- [L-Arginine - Mixed results on ergogenic effect, boost GH at rest](https://nutrientjournal.com/l-arginine-mixed-results-ergogenic-effect-boost-gh-rest/) - L-arginine is a conditionally essential amino acid and it plays an important role in cell division, immune function, the release of hormones and wound healing [1,2]. Arginine is the immediate precursor of nitric oxide (NO), urea, ornithine, and agmatine, it is also necessary for the synthesis of creatine.[1] It is found in red meat, poultry,
- [Indole-3-carbinol inhibits estrogen metabolism](https://nutrientjournal.com/indole-3-carbinol-inhibits-estrogen-metabolism/) - Indole-3-carbinol (I3C) is a cruciferous vegetable-derived bioactive phytochemical. Indole-3-carbinol is also available as a dietary supplement and is promising agent for the prevention of estrogen-enhanced cancers. Sources I3C is abundant in cruciferous vegetables such as cabbage, broccoli, cauliflower, brussels sprouts, collard greens, kale, etc. It is also available in dietary supplements. Indole-3-carbinol - Negative Regulator of Estrogen
- [Hops (Humulus lupulus) has calming and stress relieving properties](https://nutrientjournal.com/hops-humulus-lupulus-calming-stress-relieving-properties/) - Hops (Humulus lupulus), typically used in the manufacturing of beer, has a long and proven history of herbal use, as a treatment for anxiety, restlessness, and insomnia. Hops is also employed for its soothing, sedative, tonic and calming effect on the body and the mind. Various humulus lupulus extracts can also found in regenerative and recovery bodybuilding supplements. Hops
- [Higher exercise tolerance with caffeic acid; animal study](https://nutrientjournal.com/higher-exercise-tolerance-with-caffeic-acid/) - Caffeic acid (3,4-dihydroxycinnamic acid, 3,4-DA) is an organic compound found in many plants and foods, which is unrelated to caffeine. It has a high antioxidant potential and its primary source in human diet is coffee. Other sources are bark of Eucalyptus globulus, mushroom Phellinus linteus, apples, artichoke, berries, pears and also wine. Caffeic acid may increase time
- [Greater weight loss with carbohydrates eaten mostly at dinner](https://nutrientjournal.com/greater-weight-loss-with-carbohydrates-eaten-mostly-at-dinner/) - Scientist designed this study to compare the effect of the low-carbohydrate diet with carbohydrates eaten mostly at dinner on weight loss, abdominal circumference, and body fat mass. Seventy-eight police officers with BMI over 30 were assigned the experimental (carbohydrates eaten mostly at dinner) or control weight loss diets for 6 month. Anthropometric measurements were collected
- [Exercise increases the need for Vitamin B3 (Niacin)](https://nutrientjournal.com/exercise-increases-the-need-for-vitamin-b3-niacin/) - Niacin (also known as vitamin B3, nicotinic acid and vitamin PP) is an organic compound composed of two structures: nicotinic acid and nicotinamide (also known as niacinamide and nicotinic acid amide) and is one of the 40 to 80 essential human nutrients. Little less than 70% of niacin required by an adult can be converted from the
- [Evodiamine prevents increase in body weight; may help with weigh loss](https://nutrientjournal.com/evodiamine-may-help-with-weigh-loss-in-2020/) - Evodiamine is a bioactive alkaloid compound in the fruit of Evodia fructus (Evodia rutaecarpa Bentham, Rutaceae), which possesses thermoregulatory, antiobesity, analgesic, and cardiovascular effects. The Chinese literature refers to Evodia fruits as a "hot nature" herb, the same category to which chili pepper belongs. However, evodiamine does not have any perceptible taste, including peppery hot taste.
- [Dactylorhiza hatagirea increases testosterone in rats](https://nutrientjournal.com/dactylorhiza-hatagirea-increases-testosterone-rats/) - Dactylorhiza hatagirea (D.Don) Soo belongs to the family Orchidaceae. The plant is known worldwide for its various uses. Dactylorhiza hatagirea is considered as an important aphrodisiac and is employed for enhancing male fertility and virility and to enhance performance [1]. Therefore, it can be found in some products as testosterone enhancing nutrient. Dactylorhiza hatagirea is also widely used
- [D-aspartic acid supplementation not recommended for athletes](https://nutrientjournal.com/d-aspartic-acid-supplementation-increases-testosterone-in-humans/) - D-Aspartic Acid (DAA) is an endogenous amino acid which has been found in the neuroendocrine tissues of both invertebrates and vertebrates [1]. It occurs in a high concentration in the pineal gland [2] and is implicated in the α-melanocyte-stimulating hormone, GABA, and is involved in luteinizing hormone, testosterone [3] and dopamine release [4]. Recommended Dosage & Usage
- [Cycling on and off creatine might be a good idea](https://nutrientjournal.com/cycling-on-and-off-creatine-might-be-a-good-idea/) - A number of recent observations indicate that creatine supplementation might have a beneficial impact on glucoregulation (regulation of glucose metabolism). For example, supplementation with creatine in combination with carbohydrates can stimulate post-exercise muscle glycogen resynthesis [1]. Also, creatine intake in combination with carbohydrates resulted in greater muscle creatine concentration than creatine intake alone [2], which may be due to the fact
- [Creatinol-O-Phosphate may serve as source of creatine](https://nutrientjournal.com/creatinol-o-phosphate-may-serve-as-source-of-creatine/) - Creatinol-O-Phosphate (Creatinolfosfate, creatinol phosphate, COP) is a cardioprotective drug and structural analog of creatine, not to be confused with phosphocreatine (a phosphorylated creatine molecule). Its full molecular name is N-methyl-N-(beta-hydroxyethyl)guanidine O-phosphate [1] and may serve as source of creatine. Creatinol O-phosphate and its uses in bodybuilding supplements In theory on the inside of a cell, creatinol-o-phosphate loses its attached phosphate
- [CLA unreliably affects lean mass and fat mass; no hormonal interaction](https://nutrientjournal.com/cla-unreliably-affects-lean-mass-fat-mass-no-hormonal-interaction/) - Conjugated linoleic acids (CLAs), a group of fatty acids that have been reported in animal studies to increase bone density, promote fat and weight loss and serve as antiobesity, antiatherogenic, and antidiabetic agent. Therefore, CLA has gained reputation among bodybuilders as a weight loss and general health supplement. Supplement companies also heavily market CLA as
- [Chrysin may block estrogen (anti-aromatase action); low bioavailability](https://nutrientjournal.com/chrysin-may-block-estrogen-anti-aromatase-action-low-bioavailability/) - Chrysin (5,7-Chrysin, 5,7-Dihydroxyflavone) is a naturally occurring flavone (a type of flavonoid) found in the passion flowers (e.g. Passiflora caerulea). It is also found in chamomile. Chrysin is available as a bodybuilding supplement and is marketed as a nutrient which can further elevate testosterone levels by reducing aromatization. Anti-Estrogen Action of Chrysin It is well-known that conversion of testosterone
- [Choline: essential for health; no ergogenic value](https://nutrientjournal.com/choline-essential-for-health-no-ergogenic-value/) - Choline is an essential nutrient that is soluble in water [1]. It has many complex tasks in the human body. It is needed for lipid transport from the liver, cell-membrane signalling, it is precursor molecule for the neurotransmitter acetylcholine and it serves as a major source of methyl groups (methyl-group metabolism) [1]. It is often added to
- [Carthamus Tinctorius reduces belly fat also 5α-reductase inhibitior](https://nutrientjournal.com/carthamus-tinctorius-reduces-belly-fat-also-5α-reductase-inhibitior/) - Safflower (Carthamus tinctorius) is commercially cultivated for vegetable oil extracted from the seeds. Safflower seed oil is flavorless and colorless, and nutritionally similar to sunflower oil. In a 16-week study with post-menopausal and obese women, the effects of taking conjugated linoleic acid (CLA, an agent promoted for weight loss) and safflower oil were compared. It
- [Betaine supplementation improves performance](https://nutrientjournal.com/betaine-supplementation-improves-cycling-sprint-performance/) - Betaine (trimethylglycine) is a nutrient found in a variety of plants, animals and microorganisms [1]. It plays an important role in several aspects of human health and nutrition and studies show that diets high in betaine decrease disease risk [1,3-5]. It is a compound that is involved in the metabolism of choline and homocysteine. In the
- [Beta-alanine supplementation dramatically increases endurance, may also increase power](https://nutrientjournal.com/beta-alanine-supplementation-dramatically-increases-endurance-may-also-increase-power/) - Beta-alanine is a non-essential amino acid that is produced naturally in the body. The ingestion of beta-alanine, the rate-limiting precursor of carnosine (beta-alanyl-l-histidine), has been shown to elevate the concentration of carnosine in muscles [1], decrease fatigue and increase total muscular work done. [2,3] Beta-alanine supplements are claimed to boost the production of carnosine and,
- [Astragalus Extract may enhance immune system](https://nutrientjournal.com/astragalus-extract-may-enhance-immune-system/) - Astragalus membranaceus is one of the 50 fundamental herbs used in traditional Chinese medicine and is categorised as adaptogen. It has been traditionally used to treat loss of strength, some chronic illnesses and to increase the overall vitality of the system. Astragalus is usually used with other herbs, such as ginseng, angelica, and licorice. [1] There is
- [alpha-Ketoisocaproic acid (Ketoisocaproate) does not improve exercise by itself](https://nutrientjournal.com/alpha-ketoisocaproic-acid-ketoisocaproate-not-improve-exercise/) - alpha-Ketoisocaproic acid (KIC) is an intermediate (the keto acid) in the metabolism of leucine (amino acid). Alpha-Ketoisocaproic acid is considered a branched-chain keto acid (BCKA) [1]. Branched-chain keto acids play a role in normal amino acid metabolism [1] and are viewed as an ammonia-free source of branched chain amino acids. Can Ketoisocaproate Improve Exercise? Alpha-Ketoisocaproic
- [Adenosine-5'-triphosphate (ATP) supplementation may boost strength, reduces fatigue](https://nutrientjournal.com/adenosine-5-triphosphate-atp-supplementation-boost-strength-reduces-fatigue/) - Adenosine-5'-triphosphate (ATP) is a nucleoside triphosphate used in cells as a coenzyme and has intracellular role as the energy source for tissues.[1] It is not energy itself, but rather temporarily "stores" energy in its phosphodiester bonds.[2] As shown in pic. 1 a molecule of adenosine triphosphate contains three phosphate groups. When the third phosphate is cut
- [Yerba Mate (Ilex Paraguariensis) may help you lose weight; stimulant](https://nutrientjournal.com/yerba-mate-ilex-paraguariensis-may-help-lose-weight-stimulant/) - Yerba Mate, Ilex paraguariensis, is grown in several countries in South America. Leaves of Yerba Mate (Pic 1) are used to make medicine. It is claimed to promote overall health, wellness and stable energy. It is also used as a stimulant to improve mood and depression, to relieve fatigue and can be found in many fat burning supplement
- [Taurine possibly effective for fatigue delay; counteraction with beta-alanine](https://nutrientjournal.com/taurine-possibly-effective-for-fatigue-delay-counteraction-with-beta-alanine/) - Taurine (or 2-aminoethanesulfonic acid) is an organic acid named after the Latin taurus which means bull. It is often referred to as amino acid (even in scientific literature) but in a strict sense, it is not an amino acid, as it lacks a carboxyl group [1]. It is abundant in skeletal muscle and has been
- [Ribose (D-Ribose) better than dextrose?](https://nutrientjournal.com/ribose-d-ribose-better-dextrose/) - Ribose (D-Ribose) is an organic compound (3-carbon carbohydrate) that is involved in the synthesis of adenosine triphosphate (ATP - Pic. 1) in the muscle (the useable form of energy).[1] People take ribose for several reasons, most often related to exercise. Manufacturers most often claim that it can improve endurance and energy, reduce muscle fatigue and increase post-workout recovery. It
- [Protein supplementation - source & timing](https://nutrientjournal.com/protein-supplementation-source-timing/) - Proteins are molecules that consist of one or more chains of amino acids. They are a structural component of muscle and other tissues in the body [5]. Protein is an important component of every cell in the body (body uses it to build and repair tissues, enzymes, hormones, and other body chemicals; is an important building block
- [Kre Alkalyn no better than creatine monohydrate](https://nutrientjournal.com/kre-alkalyn-no-better-than-creatine-monohydrate/) - Kre Alkalyn (a.k.a. buffered creatine monohydrate) is yet another form of creatine which is marketed as a more efficacious and safer form of creatine than creatine monohydrate[1]. Kre Alkalyn is supposed to be "pH correct" form of creatine that remains more stable in the stomach, and is not degraded to creatinine. It is explained in the patent
- [Green Tea improves cardiovascular, metabolic health and weight loss](https://nutrientjournal.com/green-tea-improves-cardiovascular-metabolic-health-and-weight-loss/) - Green tea is a rich source of polyphenols which represent approximately 30% dry weight. For centuries it has been regarded to possess significant health-promoting effects mostly because its polyphenol content [1]. Many studies have shown that green tea consumption is associated with enhanced cardiovascular and metabolic health. Green tea polyphenols and especially the most abundant green tea
- [Glycine Propionyl-L-Carnitine (GlycoCarn) may increase power output](https://nutrientjournal.com/glycine-propionyl-l-carnitine-glycocarn-may-increase-power-output/) - Glycine Propionyl-L-Carnitine (GlycoCarn) or GPLC is a propionyl ester of carnitine that includes an additional glycine component. Propionyl-L-carnitine is an amino acid that is naturally produced in the body. According to rxlist.com [1]: "Propionyl-L-carnitine helps the body produce energy. It is important for heart function, muscle movement, and many other body processes. It also seems to help
- [Equivocal evidence of Ginseng (Panax ginseng) on physical performance](https://nutrientjournal.com/equivocal-evidence-of-ginseng-panax-ginseng-on-physical-performance/) - Ginseng (Panax ginseng) is one of the most-studied herb for human physical performance. Panax ginseng, is also known as Chinese ginseng, Korean ginseng or Asian ginseng. Do not confuse Panax ginseng with American ginseng, Siberian ginseng, or Panax pseudoginseng. Possible Panax ginseng benefits include improved concentration, memory, thinking, physical stamina, and athletic endurance. Many of
- [Dimethylglycine (DMG) does not seem to be Ergogenic - 2020](https://nutrientjournal.com/dimethylglycine-dmg-seem-ergogenic/) - N,N-Dimethylglycine (short: DMG) is an intermediate of choline metabolism. Betaine (metabolized from choline and is a metabolic precursor to dimethylglycine) donates a methyl group to homocysteine to form methionine [1]. By this removal of one methyl group from betaine, dimethylglycine is formed [1]. DMG is often sold commercially as hydrochloride salt (dimethylglycine HCL). Dimethylglycine's Effects on Athletic Performance and
- [Diindolylmethane beneficial for estrogen metabolism; decreased aromatase action](https://nutrientjournal.com/diindolylmethane-beneficial-for-estrogen-metabolism-decreased-aromatase-action/) - Diindolylmethane (3,3'-diindolylmethane or DIM) is a compound derived from chemical breakdown of indole-3-carbinol. It can be found in cruciferous vegetables most notably in broccoli, cabbage, cauliflower and kale. Some scientist believe that these vegetables may offer protection against some cancers due to their diindolylmethane content [9]. Diindolylmethane and estrogen metabolism According to National Cancer Institute [1]: "Diindolylmethane
- [Dandelion Extract may be a powerful diuretic](https://nutrientjournal.com/dandelion-extract-may-be-a-powerful-diuretic/) - Dandelion (Taraxacum officinale) is a herb which above ground parts and root are used to make medicine. Dandelion has long been used in traditional herbal medicine as well as in modern phytotherapy for its choleretic, diuretic, anti-inflammatory, appetite-stimulating and laxative properties [1]. However, its use has mainly been based on empirical findings. It is also used in foods
- [Asteracantha Longifolia extract shows noticeable anabolic effect](https://nutrientjournal.com/asteracantha-longifolia-extract-shows-noticeable-anabolic-effect/) - Asteracantha Longifolia Nees (synonyms Hygrophila auriculata, Hygrophila spinosa) is a spiny, stout, wild herb, common in water-logged places. It is traditionally used in ayurvedic medicine as aphrodisiac, tonic, sedative etc. Asteracantha longifolia was also widely used in the Indian systems of medicine for the treatment of various liver ailments. Aphrodisiac effect of Asteracantha Longifolia Nees The seeds extract of Asteracantha longifolia shows androgenic as well as improvement
- [Acetyl-L-Carnitine may be beneficial in preventing age-related declines; better bioavailability](https://nutrientjournal.com/acetyl-l-carnitine-may-be-beneficial-in-preventing-age-related-declines-better-bioavailability/) - Acetyl-L-Carnitine (or ALCAR) is a naturally occurring molecule synthesised from L-Carnitine inside mitochondria by carnitine O-acetyltransferase enzyme [1]. Acetyl-L-carnitine is a form of carnitine with acetyl group attached and is available as a supplement. In the terms of bioavailability acetyl-l-carnitine is claimed to be superior to L-Carnitine [2]. Both are sold as a dietary supplement and are
- [5-methyl-7-methoxyisoflavone has no ergogenic effect but may increase bone density](https://nutrientjournal.com/5-methyl-7-methoxyisoflavone-has-no-ergogenic-effect-but-may-increase-bone-density/) - 5-Methyl-7-methoxyisoflavone is a synthetic chemical compound marketed as a bodybuilding supplement. Isoflavones are organic compounds, mostly naturally occurring, related to the isoflavonids [1]. Many act as phytoestrogens in mammals [2]. Soy protein (good soruce of isoflavones) and isoflavone extracts have been researched for possible beneficial effects on bone density and treatment of osteoporosis. Results of these studies [3-6] have shown
- [Pterostilbene may be better than resveratrol](https://nutrientjournal.com/pterostilbene-may-better-resveratrol/) - Pterostilbene is a naturally occurring analogue of resveratrol. Pterostilbene is also antioxidant and can be found in grapes and blueberries. It is produced by plants as one of the defense mechanisms to fight off infections [1]. Pterostilbene is believed to posses anti-diabteic, anti-hyperlipidemic, anti-hypercholesterolemic properties and may prevent cognitive decline. Compared to other stilbene compounds (such as resveratrol) pterostilbene has much better bioavailability.
- [Muira Puama may enhance sexual and cognitive performance](https://nutrientjournal.com/muira-puama-may-enhance-sexual-cognitive-performance/) - Muira puama (or Ptychopetalum, Marapuama, Potency Wood) is used by amazonian people as a “nerve tonic” and to treat various age-related conditions [1]. This shrub is native to Brazil and has long been used as a powerful aphrodisiac and nerve stimulant in South American folk medicine. This herb is currently included in many dietary supplements available all around the
- [Is Bitter Orange Fruit (Citrus Aurantum as Synephrine) new Ephedra?](https://nutrientjournal.com/is-bitter-orange-fruit-citrus-aurantum-as-synephrine-new-ephedra/) - Bitter orange (Citrus auratium) is used in herbal medicine as a stimulant and appetite suppressant, due to its active ingredient, synephrine [1]. Since ephedra (Ephedra sinica) was banned the sales of weight loss supplements like Citrus aurantium (bitter orange) has increased dramatically [2]. Some experts believe that compounds contained in Citrus auratium may lead to weight loss.
- [Hordenines effects on weight loss are negligible](https://nutrientjournal.com/hordenines-effects-weight-loss-negligible/) - Hordenine (or N,N-dimethyltyramine) is a phenethylamine alkaloid occurring naturally in grains, barley (Hordeum vulgare L.), and certain grasses. As a supplement it is classified as a thermogenic compound and is quickly gaining a reputation as an effective supplement that helps people lose weight. Is Hordenine Effective as Weight Loss Supplement? Hordenine is investigated as a fat burning
- [Fructus ligustri lucidi prevents bone loss; decreased fatigue](https://nutrientjournal.com/fructus-ligustri-lucidi-prevents-bone-loss-decreased-fatigue/) - Fructus Ligustri Lucidi (Zhen Zi) has been traditionally used for treating bone disorders and for the treatment of age-related symptoms. According to Wang Ang [1], Fructus Ligustri Lucidi coupled with Herba Ecliptae can “Supplement the lower back and knees, strengthen the sinews and bones, strengthen the kidneys, and blacken hair”. Fructus ligustri has lately even been added to testosterone boosters. Fructus Ligustri
- [Chlorophytum borivilianum is aphrodisiac; may increase growth hormone](https://nutrientjournal.com/chlorophytum-borivilianum-aphrodisiac-may-increase-growth-hormone/) - Chlorophytum borivilianum also known as Safed Musli, is a herb with lanceolate leaves, from tropical wet forests in peninsular India. It has recently been suggested that it may produce an aphrodisiac agent and its roots are used medicinally as a sex tonic. Some companies which sell bodybuilding supplements add it to their products for its possible growth hormone enhancing
- [Caffeine as ergogenic aid](https://nutrientjournal.com/caffeine-ergogenic-aid/) - Caffeine (1,3,7-trimethylxanthine) is a naturally derived stimulant found in many nutritional supplements [1] and is the most frequently ingested substance in the world [2]. It is found in coffee, guarana tea, soft drinks, energy drinks, and chocolate, yet it can also be artificially synthesized in the laboratory [1]. Caffeine is most commonly used to improve mental alertness and has also been shown
- [Beta-Sitosterol: 5-alpha reductase inhibitor, reduces cholesterol (LDL)](https://nutrientjournal.com/beta-sitosterol-5-alpha-reductase-inhibitor-reduces-ldl/) - Beta-sitosterol is a phytosterols (plant sterol) with chemical structure similar to that of cholesterol. Beta sitosterol inhibits cholesterol absorption in the intestine.[1] It can be found in many plants such as Nigella sativa, pecans, Saw palmetto (Serenoa repens), etc. Beta sitosterol is incorporated in margarine, yogurt, or other foods [9]. What are the benefits of beta sitosterol? Beta-sitosterol is commonly
- [Alpha lipoic acid increases creatine uptake](https://nutrientjournal.com/alpha-lipoic-acid-and-creatin/) - Alpha lipoic acid (a.k.a. Thioctic acid, Lipolate) is an antioxidant that is made by the body and is found in every cell, where it helps turn glucose into energy. Unlike vitamin C which only works in water or vitamin E which only works in fatty tissues, alpha lipoic acid is both fat- and water-soluble, meaning it can
- [Vinpocetine: Cognition enhancer and vasodilator](https://nutrientjournal.com/vinpocetine-enhances-cognition-vasodilator/) - Vinpocetine is extract from the periwinkle plant (known as Vinca minor, Lesser Periwinkle, Common Periwinkle,... ). It is clinically used drug for cerebrovascular disorders (brain dysfunction related to disease of the blood vessels supplying the brain) as well as age-related memory impairment [1] and is a semisynthetic derivative alkaloid of vincamine. It is promoted as a
- [Science behind Quercetin not as promising as marketing claims](https://nutrientjournal.com/science-behind-quercetin-promising-marketing-claims/) - Quercetin is a type of plant-based chemical, or phytochemical, known as a flavonoids that give many fruits, flowers, and vegetables their color. It is found in many plants and foods, such as red wine, citrus fruits, onions, green tea, apples, berries, and many other. Quercetin is also available as a dietary supplement and is often packaged
- [beta-hydroxy beta-methylbutyric acid (HMB) may reduce muscle breakdown and increase strength](https://nutrientjournal.com/hmb-reduce-muscle-breakdown-increase-strength/) - beta-hydroxy beta-methylbutyric acid (HMB) is a metabolite of the essential amino acid leucine and is synthesized in the human body [1]. Beta-hydroxy beta-methylbutyrate is one of many dietary supplements promoted to enhance lean body mass and strength gains associated with resistance training. HMB is usually supplied as a calcium salt, which means the HMB molecule is
- [Curculigo orchioides increases production of testosterone (animal study)](https://nutrientjournal.com/curculigo-orchioides-increases-production-of-testosterone-animal-study/) - Curculigo orchioides also known as golden eye-grass, Kali Musli or Syah (black) Musli is a small herb with a tuberous root-stock up to 10 cm long. The plant is native to India, and holds a special position as a potent adaptogen and aphrodisiac in Ayurvedic system of medicine [1]. In in traditional Chinese medicine dried rhizomes are used as
- [Coenzyme Q10 (CoQ10) - Moderate effects on exercise](https://nutrientjournal.com/coenzyme-q10-coq10-moderate-effects-on-exercise/) - Coenzyme Q10 (abbreviated as CoQ10, CoQ, or Q10) is vitamin-like substance that is oil-soluable and is present in almost every cell, primarily in the mitochondria [1]. Q refers to the quinone head and 10 refers to the number of isoprene repeats in the tail (pic.1). CoQ10 helps convert food into energy and is a powerful antioxidant [1]. Numerous studies were
- [Mucuna Pruriens - possible testosterone and growth hormone enhancer](https://nutrientjournal.com/mucuna-pruriens-possible-testosterone-and-growth-hormone-enhancer/) - Mucuna pruriens is a tropical legume known as velvet bean, cowitch or cowhage. The seeds of Mucuna pruriens have been traditionally used for treating male sexual dysfunction and for the treatment of degenerative disorders such as Parkinson's Disease. Mucuna pruriens supplementation has been shown to increase circulating dopamine levels in healthy male controls, possibly through the
- [Many potential benefits of Agmatine - 2020 Update](https://nutrientjournal.com/many-potential-benefits-of-agmatine/) - Agmatine [4-(aminobutyl)guanidine], an endogenous neurotransmitter [1], is decarboxylated L-arginine and is a metabolic product of mammalian cells. Agmatine binds to the α2-adrenergic receptor, it induces the release of some peptide hormones and was reported to inhibit nitric oxide synthase (nitric oxide synthases are responsible for the production of nitric oxide from L-arginine) [1,2]. Agmatine Benefits for Exercise There are
- [N-acetyl-l-cysteine has liver protecting effects; may reduce fatigue](https://nutrientjournal.com/n-acetyl-l-cysteine-liver-protecting-effects-may-reduce-fatigue/) - N-acetyl-l-cysteine (NAC) is a derivative of the amino acid L-cysteine and is a by-product of glutathione. N-acetyl-l-cysteine is a nutritional supplement that has many uses in medicine. It is reported that it can counteract acetaminophen (or paracetamol) and carbon monoxide poisoning. This compound is also sold as a dietary supplement which is claimed to exert antioxidant and liver
- [Ursolic acid is anabolic; increased strength, reduced body fat](https://nutrientjournal.com/ursolic-acid-anabolic-increased-strength-reduced-body-fat/) - Ursolic acid (similar chemical structure to oleanolic acid) is a natural pentacyclic triterpenoid carboxylic acid that is found fruits and many herbs but mostly in coats of apples (waxy substance). Studies are showing many beneficial effects such as antioxidative, antimicrobial, anti-inflammatory, and anticancer activities. Ursolic acid is also claimed to promote muscle strength and mass, reduce muscle
- [Phosphatidylserine for cognition and cortisol management](https://nutrientjournal.com/phosphatidylserine-cognition-cortisol-management/) - Phosphatidylserine (PS) is a naturally occurring phospholipid. It is most abundant in organs with high metabolic activity such as brain, heart, liver, lungs and skeletal muscles [1]. Because of its presence in the brain, phosphatidylserine has been extensively studied in regard to its actions on brain functions. Phosphatidylserine is also marketed as a sports supplement, claimed to aid bodybuilders and power athletes.
- [Aspidosperma quebracho-blanco exhibits pro-erectile effect](https://nutrientjournal.com/aspidosperma-quebracho-blanco-exhibits-pro-erectile-effect/) - Aspidosperma quebracho-blanco (commonly called Quebracho) has traditionally been used as a stimulant, as aphrodisiac. It is now marketed as "herbal Viagra" as it may increase sex drive and as bodybuilding supplement for increasing muscle mass (via increased testosterone). Why is Aspidosperma Quebracho in Testosterone Boosters? In some countries bark extract of Aspidosperma quebracho-blanco, is used as a prescription drug to treat
- [Burdock extract (Arctium Lappa) increases testosterone in rats](https://nutrientjournal.com/burdock-extract-arctium-lappa-increases-testosterone-rats/) - Arctium lappa L. (Burdock) is a plant used to treat a variety of ailments. It consists primarily of carbohydrates, volatile oils, plant sterols, tannins, and fatty oils and is traditionally used to clear the bloodstream of toxins, as a diuretic, and is applied to the skin for problems such as dry skin, eczema, acne, and psoriasis [1]. In China,
- [African Mango for weight loss? Not so fast!](https://nutrientjournal.com/african-mango-for-weight-loss-not-so-fast/) - African Mango (or Irvingia gabonensis) is a tree native to West Africa. African Mango has nothing in common with actual mango (mangifera indica) besides similar fruits. The supplement has now crazed the world due to endorsement by few celebrities and some well-known doctors. The magic lies in its seeds and not in its yellow pulp.
- [Schisandra chinensis may reduce physical exhaustion; cortisol suppression](https://nutrientjournal.com/schisandra-chinensis-may-reduce-physical-exhaustion-cortisol-suppression/) - Schisandra chinensis is a creeping vine with small red berries that is native to Northern China and the Russian Far East. It is considered one of the 50 fundamental herbs in traditional Chinese medicine. Schisandra chinensis fruit has been traditionally used as a stimulating and fortifying agent in cases of physical exhaustion, and to inhibit fatigue. Anti-fatigue Properties
- [Overweight young women lose fat faster with high-protein diet](https://nutrientjournal.com/overweigh-young-women-lose-fat-faster-with-high-protein-diet/) - There are very few clinical researches on wieght management in young women. In this controlled trial from The University of Sydney they compared the efficacy of two restricted (5600kJ) diets. 71 young healthy women with BMI ≥ 27.5 were given two restricted diets (HP: 32% protein, 41% carbohydrate, 25% fat) and (HC: 20, 58, 21%).
- [Dehydroepiandrosterone (DHEA) unreliable as a testosterone booster](https://nutrientjournal.com/dehydroepiandrosterone-dhea-unreliable-as-a-testosterone-booster/) - Dehydroepiandrosterone (DHEA) also known as androstenolone or prasterone is an endogenous steroid hormone [1], that is produced in the adrenal glands, [2] the gonads, and the brain [3]. DHEA is converted in the body to androstenedione, which then can be transformed into either testosterone or estrone (estrogenic hormone) [4]. In bodybuilding supplements, it is often
- [Coronary thrombosis related to use of Ephedra extract](https://nutrientjournal.com/coronary-thrombosis-related-to-use-of-ephedra-extract/) - Ephedra has been used in traditional Chinese medicine for 5,000 years. The stimulant and thermogenic effects of Ephedra sinica is due to the presence of the alkaloids ephedrine and pseudoephedrine.[1] These compounds stimulate the brain, increases blood pressure, increases heart rate, increased thermogenesis. Ephedra has been widely used as a weight-loss aid. Some studies in regulated and
- [Maca improves sexual desire but not hormonal levels](https://nutrientjournal.com/maca-improves-sexual-desire-but-not-hormonal-levels/) - Lepidium meyenii (Maca), grows in the central Andes of Peru at altitudes between 4000 and 4500 m and it has been proved to be effective in improving sexual desire in men [1], and sexual behavior in male rats and mice [2]. Córdova A, Vega K et al. [1] conducted a 12-week study in order to
- [Vitamin D may increase testosterone levels; no increase in muscle strength](https://nutrientjournal.com/vitamin-d-may-increase-testosterone-levels-increase-muscle-strength/) - Vitamin D (25-hydroxyvitamin D) is actually not an essential dietary vitamin as it can be synthesized in adequate amounts by most mammals exposed to sunlight [1]. The body makes vitamin D when the skin is directly exposed to the sun [2]. Many foods are fortified with vitamin D because very few foods naturally contain it [2].
- [L-alanyl-L-glutamine (Sustamine™) maintains performance, helps rehydrate](https://nutrientjournal.com/l-alanyl-l-glutamine-sustamine-improves-performance-helps-rehydrate/) - L-alanyl-L-glutamine (Sustamine™) is the combination of glutamine and alanine. Glutamine supplementation alone has shown to enhance fluid and electrolyte (liquid or gel that contains ions) absorption [1,2] but gives inconsistent effects [3] probably due to stability issues of glutamine in the gut. However, when glutamine is combined with alanine the ability to enhance electrolyte and fluid
- [Russian Tarragon Extract increases creatine uptake](https://nutrientjournal.com/russian-tarragon-extract-increases-creatine-uptake/) - Russian Tarragon Extract (Artemisia Dracunculus L) is a spice herb with a long history of culinary and medical use. Some recent studies also reported possible antidiabetic and hypoglycemic activities[1,2]. Biological activities associated with the anti-diabetic effects of Russian Tarragon Extract include the stimulation of insulin-mediated glucose uptake into cultured skeletal muscle cells[3]. It has been shown that
- [Green Tea and Caffeine limit weight regain after weight loss](https://nutrientjournal.com/green-tea-and-caffeine-limit-weight-regain-after-weight-loss/) - Therapeutic usage of natural herbal supplements is rapidly growing. One of these supplements is a Green tea-Caffeine mixture (epigallocatechin gallate plus caffeine). This mixture is claimed to increased thermogenesis and fat oxidation which may help you get peeled faster [1-3]. A green tea-caffeine mixture contains caffeine that may stimulate thermogenesis and fat oxidation through inhibition of phosphodiesterase.[1] Dulloo et
- [Vitamin C (Ascorbic acid) may prevent some beneficial effects of training](https://nutrientjournal.com/vitamin-c-ascorbic-acid-may-prevent-beneficial-effects-training/) - Vitamin C (L-ascorbic acid, ascorbate) is an essential nutrient for humans. It is needed for the growth and repair of tissues in all parts of your body [8]. Sources Vitamin C is found in a wide variety of fruits and vegetables. Good sources include: oranges and orange juice, red and green peppers, strawberries, blackcurrants, broccoli, potatoes
- [Vitamin B1 (Thiamine) - important cofactor in energy metabolism](https://nutrientjournal.com/vitamin-b1-thiamine-important-cofactor-in-energy-metabolism/) - Thiamine (thiamin or vitamin B1), as thiamine pyrophosphate (physiologically active form), plays an important role in the metabolism of both carbohydrate and the branched-chain amino acids.[1] It's a water-soluble vitamin of B-complex. It also plays an important role as a coenzyme in energy metabolism and in the maintenance of nerve cell function [2]. Vitamin B1 and
- [Deficiency of Vitamin B2 (Riboflavin) impairs performance](https://nutrientjournal.com/deficiency-of-vitamin-b2-riboflavin-impairs-performance/) - Riboflavin, also known as vitamin B2 is an easily absorbed, water-soluble micronutrient with a key role in maintaining health in humans and animals. Good sources of vitamin B2 (riboflavin) are milk, cheese, egg, leaf vegetables, liver, kidneys, salmon and almonds.[1] It is important for body growth and red blood cell production and helps in releasing energy
- [Vitamin E (Tocopherol) is a powerful antioxidant](https://nutrientjournal.com/vitamin-e-tocopherol-is-a-powerful-antioxidant/) - Vitamin E is the name for a group of fat-soluble compounds (tocopherols and tocotrienols) with distinctive antioxidant activities. As a fat-soluble antioxidant, it stops the production of reactive oxygen species formed when fat undergoes oxidation(lipid peroxidation). Good source of Vitamin E are vegetable oils, green leafy vegetables, whole grains and nuts.[2] Vitamin E Supplementation for Athletic Performance
- [Gamma aminobutyric acid (GABA) elevates plasma growth hormone levels](https://nutrientjournal.com/gamma-aminobutyric-acid-gaba-elevates-plasma-growth-hormone-levels/) - Gamma aminobutyric acid (GABA) is a neurotransmitter in the central nervous system of mammals and is directly responsible for the regulation of muscle tone. GABA is synthesized primarily from glutamate by glutamic acid decarboxylase (enzyme that catalyzes the decarboxylation of glutamate to GABA).[1] Cavagnini, F. and co-workers [2] examined the effect of 5 g gamma aminobutyric acid on
- [Deer Antler Velvet extract may have slight effect on strength](https://nutrientjournal.com/deer-antler-velvet-extract-may-have-slight-effect-on-strength/) - Deer antler velvet is the highly vascular skin that covers the bone and cartilage, which supplies oxygen and nutrients while an antler is growing.[1] They contain protein, minerals, fat, and other chemical compounds [5]. For years people have been taking deer antler velvet for their claimed beneficial effect on sexual function.[2] Why do people take deer antler velvet
- [Gamma Oryzanol has no ergogenic properties; low absorption](https://nutrientjournal.com/gamma-oryzanol-has-no-ergogenic-properties-low-absorption/) - Gamma oryzanol is a substance derived from rice bran oil.[1] It is also found in wheat bran and some fruits and vegetables. Gamma oryzanol is being consumed by bodybuilders due to its supposed anabolic effects. The compound is claimed to increase testosterone production and stimulate human growth hormone release, as well as improving strength during resistance exercise training. Fry, A. C.
- [Caffeine and Creatine work well but not together](https://nutrientjournal.com/creatine-and-caffeine-work-well-but-not-together/) - Caffeine and Creatine both occur in the normal diet yet are ingested as supplements by athletes in order to enhance exercise performance. Both substances are very popular as ergogenic aids among athletic population. Caffeine has been shown to enhance endurance exercise performance even at doses well below the reference limit.[1] Although some researchers claim that caffeine has
- [Green Tea consumption reduces oxidative stress post workout](https://nutrientjournal.com/green-tea-reduces-oxidative-stress-post-workout/) - Resistance training can improve several benefits to body composition, health, and quality of life [1]. However, resistance training can increase the production of free radicals resulting in oxidation of the cellular components, such as lipids and proteins [2]. Studies show that green tea consumption reduces oxidative stress post workout [3]. Panza, Vilma Simões Pereira, et
- [Glutamine benefits - study shows no beneficial effect for strength training](https://nutrientjournal.com/glutamine-benefits-anti-catabolic-supplement/) - L-Glutamine is a naturally occurring nonessential neutral amino acid. Glutamine is utilized at high rates by leukocytes to provide energy. Glutamine supplementation is becoming increasingly popular among athletes because of its beneficial effect on glycogenesis [1]. In fasted state muscle protein break down occurs. One of more recent studies show that resistance-training to some extent
- [L-Carnitine benefits - Can it help you loose weight?](https://nutrientjournal.com/l-carnitine-benefits-can-it-help-you-loose-weight/) - L-Carnitine was first discovered by two Russian scientists in muscle extracts from which substance got its name (Latin word carnis - flesh or meat). [1] Carnitine is biosynthesized from the amino acids lysine and methionine [2]. In the terms of bioavailability Acetyl-l-carnitine is claimed to be superior to L-carnitine [3]. L-carnitine has been increasingly popular as
- [Carbohydrate and essential amino acids effective for cortisol suppression](https://nutrientjournal.com/carbohydrate-and-eaa-effective-for-cortisol-suppression/) - Cortisol (or hydrocortisone) is a steroid hormone mostly known for its negative effects it can have on the body. That's why many (especially bodybuilders) are seeking ways to suppress its secretion. Carbohydrates perform many roles in living organisms. They are a common source of energy; however, carbohydrates are not essential for humans because body can obtain all its energy from
- [Does Cordyceps Extract (Mycelium) improve athletic performance?](https://nutrientjournal.com/does-cordyceps-extract-mycelium-improve-athletic-performance/) - Cordyceps sinensis (renamed now to Ophiocordyceps sinensis and also known as Caterpillar Mushroom, Cs-4, Dong Chong Xia Cao,...) has been used for hundreds of years as medicinal mushroom and is one of the most valued Chinese medicinal herbs [1]. Cordyceps is used by some people as a stimulant and an "adaptogen", which is used to reduce fatigue, enhance stamina and
- [Rhodiola rosea increases endurance capacity](https://nutrientjournal.com/rhodiola-rosea-increases-endurance-capacity/) - Rhodiola rosea (also known as golden root, Aaron's rod, arctic root, rose root, etc.) is a plant that grows in arctic and cold regions of the world. It has been used in Russia for centuries to deal with stressful life and Siberian climate [1]. It is popular plant in traditional medicine in Eastern Europe and Asia [2]. Rhodiola rosea has been
- [Pomegranate health benefits](https://nutrientjournal.com/pomegranate-health-benefits/) - Pomegranate (or Punica granatum) plant is considered either a small tree or a large shrub, while its fruit is often considered to be a large berry. The pomegranate is a symbol of life, longevity, health, femininity, fecundity, knowledge, morality, immortality and spirituality [1]. In Ayurvedic medicine pomegranate has extensively been used for thousands of years and is
- [Milk Thistle as liver detoxifier](https://nutrientjournal.com/milk-thistle-as-liver-detoxifier/) - Milk thistle (also known as Silybum marianum), is one of the oldest and most researched plants in the treatment of alcoholic, toxic, and viral liver diseases [1]. It has been used for over 2000 years as a traditional herbal remedy. Its extracts are still widely used to protect the liver against toxins and to control chronic
- [Chitosan probably inefective for weight loss](https://nutrientjournal.com/chitosan-probably-inefective-for-weight-loss/) - Chitosan, a deacetylated chitin, is a popular over-the-counter dietary supplement marketed to decrease body weight via limiting fat absorption in the body and is known as a "fat binder". Although evaluated in a number of trials its efficacy remains unclear. [1] Chitosan is a sugar (cationic polysaccharide) obtained from outer skeleton of shellfish [2]. Chitosan and weight loss We decided to
- [Low Vitamin K increases cancer risk; bone loss](https://nutrientjournal.com/low-vitamin-k-increases-cancer-risk-bone-loss/) - Vitamin K is a fat-soluble vitamin (like vitamin A, D, and E). The best way to get the daily requirement of vitamin K is by eating following foods: green leafy vegetables (broccoli, kale, spinach, cauliflower, cabbage,...), fish, liver, meat, eggs, and cereals. Vitamin K deficiency is very rare. It usually occurs when the body can't properly absorb
- [Green coffee extract may benefit in weight loss](https://nutrientjournal.com/green-coffee-extract-may-benefit-in-weight-loss/) - Green Coffee seeds (Coffea Canephora Robusta) are raw, unroasted coffee seeds. Roasting process appears to destroy or at least to some extent reduce the content of some of the chemicals in the coffee beans, particularly chlorogenic acid (ester of caffeic acid and quinic acid) which is the main constituent of green coffee extract. Green coffee extract
- [Folic Acid (Vitamin B9) important in the stages of growth](https://nutrientjournal.com/folic-acid-vitamin-b9-important-in-the-stages-of-growth/) - Folic acid (also known as folate, vitamin M, vitamin B9, pteroyl-L-glutamic acid, pteroyl-L-glutamate) is form of water-soluble vitamin B [1]. Folic acid is the synthetic form of B9, found in supplements, while folate occurs naturally in foods [2]. It is especially abundant in green leafy vegetables (Pic 1.) such as spinach, asparagus, lettuce and also whole
- [L-Tyrosine may improve exercise in the heat](https://nutrientjournal.com/l-tyrosine-may-improve-exercise-in-the-heat/) - Tyrosine (alternative name L-Tyrosine) is one of the 22 amino acids that are used by the cells to synthesize proteins. Tyrosine is a nonessential amino acid because the body can make it from another amino acid phenylalanine [1]. Tyrosine and Exercise Tyrosine is a precursor to some hormones and neurotransmitters (epinephrine, norepinephrine, and dopamine) [2]. It is believed that inadequate production of these
- [Sodium Bicarbonate enhances performance](https://nutrientjournal.com/sodium-bicarbonate-enhances-performance/) - Sodium bicarbonate (also known as baking soda, sodium hydrogen carbonate or bicarb) is a white crystalline powder with the formula NaHCO3. It is often used in cooking as a leavening agent. In medicine sodium bicarbonate is used to regurgitate gastric acid (gastric reflux) [1], aspirin overdose, tricyclic antidepressant overdose [2]. Use of sodium bicarbonate in
- [Dietary fiber glucomannan might help you lose weight; lowers cholesterol](https://nutrientjournal.com/dietary-fiber-glucomannan-might-help-you-lose-weight-lowers-cholesterol/) - Glucomannan is a soluble polysaccharide, made from the root of the konjac plant (Amorphophallus konjac) and is considered a dietary fiber. Glucomannan is used as a food additive (thickener or emulsifier) and as medicine. It is usually used for weight management, management of high cholesterol, blood sugar control, constipation, and type 2 diabetes. Role of dietary fiber
- [Theanine relaxes without inducing drowsiness](https://nutrientjournal.com/theanine-relaxes-without-inducing-drowsiness/) - Theanine (or gamma-glutamylethylamide, 5-N-ethyl-glutamine) is a unique, non-proteinic amino acid contained almost exclusively in tea plants [2] (especially in green tea leaves [1]) with the exception of Xerocomus badius (a kind of mushroom). L-theanine is a substance responsible for feeling of relaxation after green tea ingestion and its exotic taste [2]. It has been historically used as a relaxing agent.
- [Plumbago Zeylanica as stimulant and cholesterol lowering nutrient (animal study)](https://nutrientjournal.com/ceylon-leadwort-plumbago-zeylanica-stimulant-cholesterol-lowering-nutrient-animal-study/) - Plumbago zeylanica Linn (also known as Ceylon Leadwort, Chitrak) is used for centuries in Ayurvedic medicine to increase longitivity and vitality. It is also an important herb in the Indian and Chinese traditional medicine systems for over 3000 years. The leaves are used as aphrodisiac while roots of Plumbago zeylanica are credited with potential therapeutic properties including antioxidant [1], hypolipidemic
- [CNS depression with Swertia chirayita; antioxidant action](https://nutrientjournal.com/cns-depression-swertia-chirayita-antioxidant-action/) - Swertia chirayita is a medicinal plant native to temperate Himalaya. The plant is used as a bitter tonic in treatment of fever and for curing various skin diseases. Swertia chirayita is often used as a whole plant in traditional medicine; however the root is mentioned to be the most powerful part. Lately, Swertia chirayita has found its way into bodybuilding supplements (like
- [Malic acid has important role in energy metabolism](https://nutrientjournal.com/malic-acid-important-role-energy-metabolism/) - Malic acid (Hydroxybutanedioic acid, malate) is an organic compound that is made by all living organisms and it contributes to the sourness of green apples. It can also be found in grapes and in most wines. Malate is a very versatile substance as it can be found in all sorts of products from makeup and skin care products as

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## Categories

- [Goal](https://nutrientjournal.com/category/goal/)
- [Weight Loss](https://nutrientjournal.com/category/goal/weight-loss/)
- [Muscle Gain](https://nutrientjournal.com/category/goal/muscle-gain/)
- [Health & Wellness](https://nutrientjournal.com/category/goal/health-wellness/)
- [Increase Endurance](https://nutrientjournal.com/category/goal/increase-endurance/)
- [Testosterone Boost](https://nutrientjournal.com/category/goal/testosterone-boost/)
- [Supplements](https://nutrientjournal.com/category/supplements/)
- [Protein](https://nutrientjournal.com/category/supplements/protein/) - Proteins are molecules that consist of one or more chains of amino acids. They are a structural component of muscle and other tissues in the body. Number of investigations involving strength and endurance athletes have shown that exercise increases the protein and amino acid need. Many studies are showing that bodybuilders need to ingest from 1.2 to 2.0 grams of protein per kilogram of body weight daily, for maximal muscle hypertrophy to occur. Whey has the highest biological value, thus being superior to both milk and casein, while casein forms a gel or cloth in the stomach which results in sustained release of amino acids.
- [Carbohydrates](https://nutrientjournal.com/category/supplements/carbohydrates/) - Carbohydrates perform many roles in living organisms. They are a common source of energy; however, carbohydrates are not essential for humans because body can obtain all its energy from protein and fats. Carbohydrate ingestion during and post workout have been shown to attenuate cortisol secretion. Carbohydrate ingestion also increases uptake of creatine and greater post-workout glycogen resynthesis.
- [Betaine](https://nutrientjournal.com/category/supplements/betaine/) - Betaine is a nutrient found in a variety of plants, animals and microorganisms and is a compound that is involved in the metabolism of choline and homocysteine. Studies show that compared to placebo, betaine supplementation significantly increases power output. Betaine also appears to improve muscle endurance and increase the quality of repetitions performed in active subjects. One animal study shows betaine can favorably affect liver metabolism, fat metabolism, and fat deposition.
- [Melatonin](https://nutrientjournal.com/category/supplements/melatonin/) - Melatonin is a hormone secreted by the pineal gland in the brain and it helps regulate other hormones. It has been shown that oral melatonin ingestion at doses of 500 mg and 12 mg increases growth hormone in males.
- [Pausinystalia yohimbe [Yohimbe]](https://nutrientjournal.com/category/supplements/pausinystalia-yohimbe/) - Yohimbine is an alkaloid with stimulant and aphrodisiac effects found naturally in the bark of Pausinystalia yohimbe [Yohimbe]. Yohimbe is most often used to treat erectile dysfunction, sexual problems caused by medications for depression, and general sexual problems in both men and women. Researchers concluded in one study that yohimbine combined with resistance training does not significantly alter the body mass, muscle mass, or performance but it nonetheless appears to be suitable as a fat loss strategy in elite athletes. One other study reported that yohimbine supplementation significantly increased weight loss compared to placebo. However, its oral ingestion appears to be unsafe.
- [Anti-Estrogen](https://nutrientjournal.com/category/goal/anti-estrogen/)
- [Calcium D-Glucarate](https://nutrientjournal.com/category/supplements/calcium-d-glucarate/) - Calcium D-Glucarate [calcium salt of D-glucaric acid] is produced naturally in small amounts by mammals, and can be found in variety of fruits and vegetables. Oral supplementation of calcium D-glucarate has been shown to inhibit beta-glucuronidase which is associated with an increased risk for various cancers. Its inhibition of beta-glucuronidase activity allows the body to eject hormones such as estrogen before they can become reabsorbed. In bodybuilding supplements it is often added in testosterone boosters for estrogen management. Calcium D-glucarate might lower estrogen levels, but there is little evidence to support its use.
- [Beta Alanine](https://nutrientjournal.com/category/supplements/beta-alanine/) - Beta-alanine is a non-essential amino acid that is produced naturally in the body. Beta-alanine has ergogenic potential based on its relationship with carnosine. Studies evaluating its benefits on sport performance are equivocal. It appears that supplementation with beta-alanine can decrease fatigue rate and improve performance. There are studies which show no performance benefits. Sensation of tickling seems to be the only side effect from oral beta-alanine ingestion. Standard doses have not been established.
- [Creatine](https://nutrientjournal.com/category/supplements/creatine/) - Creatine is naturally produced in the human body from L-arginine, glycine, and L-methionine. It increases creatine phosphate, which in turn boosts ATP production [source of energy]. Creatine Monohydrate is considered the industries gold standard, however, companies strvie to make a better form of creatine. To date, all are either same or worse in effect. Doses ranging from 5 to 20 grams per day appear to be very safe and largely without adverse side-effects.
- [Arachidonic Acid](https://nutrientjournal.com/category/supplements/arachidonic-acid/) - Arachidonic Acid [AA or ARA] is a polyunsaturated omega-6 fatty acid. Arachidonic Acid plays an essential role in growth and repair of skeletal muscle tissue. This makes ARA an important dietary component in muscle anabolic process. It is not an essential fatty acid, however, it become essential if there is a deficiency in linoleic acid. Studies have shown that increased activity depletes omega-6 fatty acid levels from skeletal muscles. So it may be helpful to supplement with arachidonic acid as an athlete. No significant side effects are reported for dosages ranging from 1,000–1,500 mg for up to 50 days of supplementation.
- [Green Tea](https://nutrientjournal.com/category/supplements/green-tea/) - Resistance training can increase the production of free radicals resulting in oxidation of the cellular components, such as lipids and proteins. Studies show that green tea consumption reduces oxidative stress post workout and offers a protective effect against oxidative damaged induced by resistance exercise. Many studies have also shown that green tea consumption is associated with enhanced cardiovascular and metabolic health. Green tea is also used as a weight loss supplement which many studies support.
- [Lepidium meyenii [Maca]](https://nutrientjournal.com/category/supplements/lepidium-meyenii-maca/) - Lepidium meyenii [Maca], grows in the central Andes of Peru at altitudes between 4000 and 4500 m and it has been proved to be effective in improving sexual desire in men, and sexual behavior in male rats and mice. Though studies show increased sexual desire maca failed to increase any of the hormones. Maca has been used lately in some testosterone boosters and is marketed as such but studies do not support these claims. There are three varieties of maca [black, red, and yellow] and black maca was the only on showing significant biological effects. Black maca may improves learning and memory.
- [Ephedra sinica [Ephedra, Ephedrine, ma huang]](https://nutrientjournal.com/category/supplements/ephedra-sinica-ephedra-ephedrine-ma-huang/) - Ephedra has been used in traditional Chinese medicine for 5,000 years. The stimulant and thermogenic effects of Ephedra sinica is due to the presence of the alkaloids ephedrine and pseudoephedrine. These compounds stimulate the brain, increases blood pressure, increases heart rate, increased thermogenesis. In August 2006 FDA has banned Ephedra in the U.S. due to accumulating evidence of adverse effects and deaths related to its use.
- [Vitamin D](https://nutrientjournal.com/category/supplements/vitamin-d/) - Vitamin D is actually not an essential dietary vitamin as it can be synthesized in adequate amounts by most mammals exposed to sunlight. The body makes vitamin D when the skin is directly exposed to the sun. Some is suggesting an association of vitamin D [25-hydroxyvitamin D] with testosterone levels in men. Vitamine D deficit is associated with muscle weakness, whereas vitamin D supplementation may improve muscle function.
- [Tribulus terrestris](https://nutrientjournal.com/category/supplements/tribulus-terrestris/) - Tribulus terrestris is an herbal nutritional supplement that is promoted to produce large gains in strength and lean muscle mass in 5-28 days. However, current evidence suggests that it does not enhance sports performance. Tribulus terrestris became widely known when Bulgarian Olympic athletes claimed that use of tribulus had contributed to their success. There are a few studies that show benefits for athletic performance from Tribulus terrestris ingestion but many other studies are not as promising. Side effects are rare but pregnant women should stay away from this supplement as animal studies show problems in fetal development.
- [D-Aspartic Acid](https://nutrientjournal.com/category/supplements/d-aspartic-acid/) - D-Aspartic acid [DAA, D-Asp] is an endogenous amino acid which occurs in a high concentration in the pineal gland. It is involved in luteinizing hormone, testosterone, GABA and dopamine release. Studies are reporting 30-60% higher serum testosterone in subfertile men. One Italian study noted significantly increased levels of testosterone and luteinizing hormone in 23 men with D-Aspartic acid [3 g per day] ingestion.
- [3,4-Divanillyltetrahydrofuran](https://nutrientjournal.com/category/supplements/3-4-divanillyltetrahydrofuran/) - 3,4-Divanillyltetrahydrofuran [or Divanil] is a lignan found in a Urtica dioica [stinging nettle] and is very often used in testosterone enhancing products. 3,4-Divanillyltetrahydrofuran has promising effects in vitro but lacks clinical trials. Divanillyltetrahydrofuran does not increase testosterone production, however, it binds itself to SHBH [sex hormone binding globulin] with great affinity, hence increases avaliable free tesosterone. If it works in vivo as it does in vitro it will also increase estrogen, so estrogen blocker should be added.
- [Ecdysterone](https://nutrientjournal.com/category/supplements/ecdysterone/) - Ecdysterone [20-Beta-Hydroxyecdysterone] is a plant sterol that has been linked to some bold claims such as promotion of protein synthesis, maintenance of anabolic state, and enhancement of lean muscle mass. Most studies reporting positive effects of ecdysterones have been reported in obscure journals with limited details available to evaluate the experimental design and quality of the research.
- [Methoxyisoflavone](https://nutrientjournal.com/category/supplements/methoxyisoflavone/) - Methoxyisoflavone [5-Methyl-7-methoxyisoflavone] is a member of the flavonoids [isoflavones] family that are primarily found in soybeans and soy foods [2]. Animal based research suggests that methoxyisoflavone supplementation promotes muscle and bone building without the side effects of hormone replacement therapy that would give similar results. Studies on humans do not support the claims of methoxyisoflavone as ergogenic aid.
- [Sulfo-polysaccharide](https://nutrientjournal.com/category/supplements/sulfo-polysaccharide/) - Sulfo-polysaccharide is a nutrient that is advertised to bind to myostatin and inhibit its activity in muscle. Sulfo-polysaccharide’s active ingredient is a brown sea algae known as cystoseira canariensis. Recent studies do not support any of the claims marketed.
- [Fenugreek](https://nutrientjournal.com/category/supplements/fenugreek/) - Fenugreek has many pharmacological effects and is lately very popular in bodybuilding world. The effect of fenugreek on fat index of diabetic patients with high cholesterol showed that this plant reduced fats significantly. It has also been successfully used for nursing mothers as it may increase mothers milk supply. Fenugreek seems to have positive effects on body composition in combination with resistance training by decreasing body fat percentage but its consumption can actually increase estrogen levels and can potentially cause gynecomastia [male breast growth]. Though fenugreek is, by some companies, sold as »testosterone booster«, studies do not support this claim.
- [Adenosine-5'-triphosphate](https://nutrientjournal.com/category/supplements/adenosine-5-triphosphate/) - Adenosine-5′-triphosphate [ATP] has intracellular role as the energy source for tissues. ATP as a supplement is marketed as ” the explosive natural energy needed for muscular work”. One study [with 400 mg ATP daily] noted an increase in low peak torque and decrease muscle fatigue, however, this low peak torque increase failed to translate into improvements in leg muscle power or work performed. Another study with doses up to 225 mg resulted in an increase in bench press strength but authors didn’t attribute this to ATP treatment but suspected a spurious change in treatment differences.
- [Conjugated linoleic acid [CLA]](https://nutrientjournal.com/category/supplements/conjugated-linoleic-acid-cla/) - Conjugated linoleic acid [CLA] has been studied in humans in order to investigate its effects on weight management. The CLAs impact on fat loss is modest but is effective at recommended dosage of 3.2g CLA/day and produces significant fat loss [cca. 90 g / week] and it may also increase lean body mass [about 1% per week]. Another study showed that coingesting conjugated linoleic acid, creatine and protein further increased lean tissue mass.
- [Zinc](https://nutrientjournal.com/category/supplements/zinc/) - It is believed that Zinc possesses antioxidant properties, which may slow down aging of the skin and muscles of the body. However, studies differ as to its effectiveness. Zinc deficiency reduces circulating luteinizing hormone and testosterone concentrations, thereby causing male reproductive dysfunction. Zinc deficiency appears to inhibit some growth related hormones but its excessive use does not increase them above normal levels.
- [L-alanyl-L-glutamine [Sustamine]](https://nutrientjournal.com/category/supplements/l-alanyl-l-glutamine-sustamine/) - L-alanyl-L-glutamine [also known as Sustamine™] is the combination of glutamine and alanine. Glutamine supplementation alone has shown to enhance fluid and electrolyte absorption but gives inconsistent effects probably due to stability issues of glutamine in the gut. When glutamine is combined with alanine the ability to enhance electrolyte and fluid absorption appears to be greater than glutamine alone and it appears to have greater stability. Studies show that rehydrating with L-alanyl-L-glutamine minimizes the destructive effects of dehydration.
- [Serenoa repens [Saw Palmetto]](https://nutrientjournal.com/category/supplements/serenoa-repens-saw-palmetto/) - Saw palmetto, also known as Serenoa repens, is a small palm with fruits highly enriched with fatty acids and phytosterols [also beta-sitosterol]. In medicine it is most often used for treating of benign prostatic hyperplasia [BPH]. Some preliminary studies also show promise for treating other medical conditions such as baldness.
- [Growth Hormone Release](https://nutrientjournal.com/category/goal/growth-hormone-release/)
- [L-Ornithine](https://nutrientjournal.com/category/supplements/l-ornithine/) - Ornithine is an amino acid that plays a role in the urea cycle. Ornithine is used for improving athletic performance. Taken in conjunction with arginine it may increase growth hormone secretion. However, many studies that showed these results are seriously flawed and inappropriate. The use of specific amino acids to induce growth hormone release may not be very effective in strength-trained individuals consuming high-protein diets. Diets high in protein apparently increase basal growth hormone levels
- [L-Arginine](https://nutrientjournal.com/category/supplements/l-arginine/) - L-arginine is a conditionally essential amino acid and it plays an important role in cell division, immune function, release of hormones and wound healing. Arginine is the immediate precursor of nitric oxide, urea, ornithine, and agmatine, it is also necessary for the synthesis of creatine. L-arginine is claimed to promote widening of blood vessels by increasing nitric oxide production in muscles during exercise, improving strength, power and muscular recovery. However studies contrast each other. L-arginine supplementation only seems to aid in nitric oxide synthesis when body is in L-arginine deficiency.
- [Increase Strength](https://nutrientjournal.com/category/goal/increase-strength/)
- [5-methyl-7-methoxyisoflavone](https://nutrientjournal.com/category/supplements/5-methyl-7-methoxyisoflavone/) - 5-Methyl-7-methoxyisoflavone [methoxyisoflavone] is a synthetic chemical compound marketed as a bodybuilding supplement. Some isoflavones e.g. 7-isopropoxyisoflavone [ipriflavone] and methoxyisoflavone have been marketed as “powerful anabolic” substances. These believes originated from U.S. Patent [in the early 1970′s] and some preliminary studies which reported lower cortisol levels, increased protein synthesis, and improved overall recovery from exercise as a result of isoflavone supplementation in animals. However, findings in recent studies using healthy people contrasts marketed claims that this nutrient increases anabolic status or enhances training adaptations in resistance-trained athletes.
- [Carthamus tinctorius [Safflower]](https://nutrientjournal.com/category/supplements/carthamus-tinctorius-safflower/) - Safflower [Carthamus tinctorius] is commercially cultivated for vegetable oil extracted from the seeds. Safflower seed oil is flavorless and colorless, and nutritionally similar to sunflower oil. Carthamus tinctorius is used in some testosterone boosters, probably because of its possible 5-aplha reductase inhibition properties. In a study evaluating 14 Thai plants, Carthamus tinctorius was the most potent 5α-reductase inhibitor and hair growth promoter.
- [Piper Nigrum [Black pepper, Bioperine, Piperine)](https://nutrientjournal.com/category/supplements/piper-nigrum-black-pepper-bioperine-piperine/) - Piperine is a naturally occurring compound of black pepper [Piper nigrum Linn] and long pepper [Piper longum Linn]. Piperine, an alkaloid [1-peperoyl piperidine], has the potential to enhance the serum levels nutrients in animals and humans. It has been shown that piperine can dramatically increase absorption of some nutrients. Piperine favorably stimulates the digestive enzymes of pancreas which enhances the digestive capacity and significantly reduces the gastrointestinal food transit time. Piperine can also attenuate free radicals and reactive oxygen species and has been shown to protect against oxidative damage in vitro.
- [Artemisia Dracunculus [Russian Tarragon Extract]](https://nutrientjournal.com/category/supplements/artemisia-dracunculus-russian-tarragon-extract/) - Russian Tarragon Extract [Artemisia Dracunculus L] is a spice herb with a long history of culinary and medical use. Some recent studies reported that a standardized extract of Russian Tarragon may have antidiabetic and hypoglycemic activities. It is recently added to creatine supplements due to some studies showing Russian Tarragon influences plasma creatine levels during the ingestion of creatine, thus increasing its uptake. Read more about Artemisia Dracunculus [Russian Tarragon Extract] benefits …
- [BCAA](https://nutrientjournal.com/category/supplements/bcaa/) - Branched-chain amino acids [BCAA] are among the nine essential amino acids for humans. Among the proteinogenic amino acids [precursors to proteins], there are three BCAAs: leucine, isoleucine and valine. Their supplementation has been reported to decrease exercise-induced protein degradation and possibly promote an anti-catabolic hormonal profile. One study reported that 30 days of BCAA supplementation [14 grams/day] promoted a significant increase in muscle mass in untrained subjects
- [beta-Hydroxy beta-methylbutyric acid [HMB]](https://nutrientjournal.com/category/supplements/beta-hydroxy-beta-methylbutyric-acid-hmb/) - beta-Hydroxy beta-methylbutyric acid [HMB] is a metabolite of the amino acid leucine. Leucine and metabolites of leucine have been reported, by several studies, to inhibit protein degradation, have anabolic properties and lipolytic effects [breakdown of fat]. There are some promising studies in sedentary population, however, its effects in athletes are less clear. Most studies conducted on athletes have reported non-significant gains in muscle mass.
- [Mucuna pruriens](https://nutrientjournal.com/category/supplements/mucuna-pruriens/) - Mucuna pruriens is a tropical legume known as velvet bean, cowitch or cowhage. The seeds of Mucuna Pruriens have been traditionally used for treating male sexual dysfunction. Mucuna pruriens supplementation has been shown to increase circulating dopamine levels in healthy male controls, possibly through the main ingredient of L-Dopa [levodopa]. Some studies show that mucuna pruriens supplementation significantly improved testosterone, luteinizing hormone, dopamine, adrenaline, and noradrenaline levels in infertile men. However, it is not know if its supplementation can increase testosterone levels in fertile healthy men but it sure does have the potential.
- [Eurycoma longifolia Jack [Longjack]](https://nutrientjournal.com/category/supplements/eurycoma-longifolia-jack-longjack/) - Eurycoma longifolia Jack is a plant also known as Longjack, Malaysian Ginseng or Tongkat Ali that has gained notoriety as a symbol of man’s ego and strength by the Malaysian men because it increases male virility and sexual prowess during sexual activities. The plant parts have been traditionally used for its antimalarial, aphrodisiac, anti-diabetic, antimicrobial and fever reduction activities, which have also been proved scientifically. Eurycoma longifolia Jack a.k.a Longjack seems to increases testosterone levels in humans and animals with hypogonadism [or clinical signs of hypogonadism]. There is lack of studies on otherwise healthy subjects.
- [L-Citrulline](https://nutrientjournal.com/category/supplements/l-citrulline/) - L-Citrulline is an amino acid component of the urea cycle in the liver [along with Arginine and Ornithine]. Citrulline supplementation may facilitate the detoxification of ammonia, which acumulates during high-intensity exercise. Since it is easily taken up by the gut it seems more efficient than supplementation with arginine to provide arginine. Animal studies show increased anaerobic performance and repressed blood ammonia. Human studies show that oral citrulline malate supplementation [6 to 8 grams daily] increases aerobic and anaerobic performance.
- [Cinnamon [Cinnulin]](https://nutrientjournal.com/category/supplements/cinnamon-cinnulin/) - Cinnamon is a spice from the dried aromatic bark of the cinnamon tree. Companies strive to develop formulations in order to maximize creatine absorption and may also provide a means to either partially bypass or up-regulate the function of creatine transporter-1. It has been observed that cinnamon extract [Cinnulin] mimics the effects of insulin, thereby up-regulating glucose uptake and insulin signaling. One study concluded that Cinnulin combined with creatine monohydrate was no more effective than creatine monohydrate alone in increasing muscle creatine concentration. However, total body lean tissue mass was close to being statistically greater in the Cinnulin group when compared to creatine only.
- [Brassaiopsis glomerulata](https://nutrientjournal.com/category/supplements/brassaiopsis-glomerulata/) - Brassaiopsis glomerulata extracts are sold as a bodybuilding supplements due to its possible aromatase [enzyme responsible for the biosynthesis of estrogens] inhibitors present in the plant. In one study where researchers were isolating and characterising aromatase inhibitors from brassaiopsis glomerulata found a compound that is as effective as Letrozole [FDA approved non-steroidal aromatase inhibitor]. Further investigations of brassaiopsis glomerulata are needed on the mechanism of aromatase inhibition and in vivo testing.
- [Dehydroepiandrosterone [DHEA]](https://nutrientjournal.com/category/supplements/dehydroepiandrosterone-dhea/) - Dehydroepiandrosterone [DHEA] also known as androstenolone or prasterone is an endogenous steroid hormone, that is produced in the adrenal glands, the gonads, and the brain. It is often added to supplements muscle builder or fat burner. Some studies show increase in testosterone, but without signs of increased muscle mass or changes in body composition, while others show no increase in testosterone. It appears that doses of DHEA ranging around 100-150 mg elevate testosterone levels but that does not translate to increased muscle mass.
- [Caffeine](https://nutrientjournal.com/category/supplements/caffeine/) - Caffeine is a naturally derived stimulant and is the most frequently ingested substance in the world. Caffeine is most commonly used to improve mental alertness and has also been shown to positively effect energy expenditure and can be an effective ergogenic aid. Studies repeatedly report caffeines ergogenic effect [with doses ranging from 3 to 9 mg / kg]. It may also use lipids as energy source during aerobic exercises.
- [Increase Energy](https://nutrientjournal.com/category/goal/increase-energy/)
- [Dendrobium extract [Dendrobex, Dendrobium nobile]](https://nutrientjournal.com/category/supplements/dendrobium-extract-dendrobex-dendrobium-nobile/) - Dendrobium extract is extract from Dendrobium nobile [member of orchid plant family]. Dendrobium extract can be found in some pre-workout supplements in order to boost athletic performance. It is even argued to be a replacement for the stimulant dimethylamylamine [DMAA]. Dendrobium extract [as Dendrobex] has been advertised as an energy replenisher and is said to be beneficial in rehydration.
- [Glycocyamine [Guanidinoacetic acid]](https://nutrientjournal.com/category/supplements/glycocyamine-guanidinoacetic-acid/) - Glycocyamine [Guanidinoacetic acid or GAA] is a direct precursor of creatine and is naturally occurring in the human body. Research in rats has shown that short-term oral glycocyamine administration increases the serum level of creatine to a similar extent like the same dose of creatine. It is said to benefit most to creatine non-responders. There are some safety concersn that its supplementation can result in the production of fatty livers and in the reduction of liver choline.
- [Vitamin C [Ascorbic Acid, Ascorbate]](https://nutrientjournal.com/category/supplements/vitamin-c-ascorbic-acid-ascorbate/) - Vitamin C [L-ascorbic acid, ascorbate] is an essential nutrient for humans. It is needed for the growth and repair of tissues in all parts of your body. Vitamin C is found in a wide variety of fruits and vegetables. Bodybuilders often supplement with Vitamin C because intense muscular work can result in oxidative stress. Some studies are showing that administration of vitamin C significantly impaired endurance capacity probably because it prevents some cellular adaptations to exercise. Excess vitamin c may even delayed recovery. It is probably also inefficient for cortisol attenuation.
- [Vitamin E](https://nutrientjournal.com/category/supplements/vitamin-e/) - Vitamin E is the name for a group of fat-soluble compounds [tocopherols and tocotrienols] with distinctive antioxidant activities. Most studies, but not all, support the hypothesis that vitamin E supplementation has a protective effect against exercise-induced oxidative damage. Vitamin E supplementation [900 IU alpha-tocopherol acetate daily for 6 months] falied to have any beneficial effect on endurance in well-trained swimmers. Vitamin E deficiency adversely affects skeletal muscle, and it can lead to muscle degradation in humans.
- [Vitamin B2 [Riboflavin]](https://nutrientjournal.com/category/supplements/vitamin-b2-riboflavin/) - Riboflavin, also known as vitamin B2 is an easily absorbed, water-soluble micronutrient with a key role in maintaining health in humans and animals. It has been suggested that the need for many of the B vitamins increases during exercise because of their role as coenzymes in the oxidative processes of cells. Riboflavin is necessary for the synthesis of two important coenzymes that play an important role in the metabolism of glucose, fatty acids, glycerol, and amino acids for energy. Therefore, the needs for riboflavin have been linked to energy intake and expenditure. Studies are showing that supplementing with riboflavin does not improve training ability.
- [Vitamin B1 [Thiamine]](https://nutrientjournal.com/category/supplements/vitamin-b1-thiamine/) - Thiamine [Thiamin or vitamin B1], as thiamine pyrophosphate, plays an important role in the metabolism of both carbohydrate and the branched-chain amino acids. It has been noted that active individuals with poor nutritional status for a B-vitamin may have decreased ability to perform exercise at high intensities. Administration of thiamine [100 mg/day for 3 days] has proven to reduce serum lactate and improve resistance to fatigue. On the other hand, two studies suggest that thiamine supplementation does not influence physical activity or the levels of serum lactate. While supplementing with thiamine may be beneficial, its deficiency can lead to some serious troubles.
- [Vitamin B3 [Niacin]](https://nutrientjournal.com/category/supplements/vitamin-b3-niacin/) - Niacin falso known as vitamin B3, nicotinic acid and vitamin PP] is an organic compound composed of two structures: nicotinic acid and nicotinamide [also known as niacinamide and nicotinic acid amide]. Aerobic exercise and niacin or niacinamide are frequently used strategies for reducing serum triglycerides. Athletes show no evidence of niacin deficiency except those on restricted weight control diet.
- [Gamma aminobutyric acid [GABA]](https://nutrientjournal.com/category/supplements/gamma-aminobutyric-acid-gaba/) - Gamma aminobutyric acid [GABA] is a neurotransmitter in the central nervous system of mammals and is directly responsible for the regulation of muscle tone. Study examining the effect of 5 g gamma aminobutyric acid on growth hormone and prolactin secretion in 19 healthy men showed a significant elevation of plasma growth hormone levels. Another study showd that GABA and exercise caused 200% greater growth hormone increase than exercise and placebo. As a dietary supplement GABA is also sold for its relaxing effect and sleep support.
- [Deer Antler Velvet Extract](https://nutrientjournal.com/category/supplements/deer-antler-velvet-extract/) - Deer antler velvet is the highly vascular skin that covers the bone and cartilage, which supplies oxygen and nutrients while an antler is growing. Extract is claimed to increase growth hormone levels and increase strength. One study concluded that findings do not support aerobic ergogenic effect of deer antler velvet powder due to inconsistent results. However, one another study suggested that antler velvet may be an effective ergogenic aid.
- [L-Lysine](https://nutrientjournal.com/category/supplements/l-lysine/) - L-Lysine [or Lysine, Lysine HCL, L-2,6-diaminohexanoic acid] is an essential amino acid for humans. Amino acids like lysine are the building blocks of protein and are important for proper growth. Most people get enough lysine in their diet, although athletes may need more. Combination of Lysine and Arginine seem to increase growth hormone secretion especially at rest.
- [Gamma Oryzanol](https://nutrientjournal.com/category/supplements/gamma-oryzanol/) - Gamma oryzanol is a substance derived from rice bran oil. Gamma oryzanol is being consumed by bodybuilders due to its supposed anabolic effects. The compound is claimed to increase testosterone production and stimulate human growth hormone release, as well as improving strength during resistance exercise training. Studies show no differences between gamma oryzanol and placebo. Furthermore, scientific studies indicate that gamma oryzanol is poorly absorbed. It has been shown that less than 5% orally supplemented oryzanol is absorbed.
- [Chlorophytum borivilianum](https://nutrientjournal.com/category/supplements/chlorophytum-borivilianum/) - Chlorophytum borivilianum [also known as Safed Musli] has recently been suggested that it may produce an aphrodisiac agent and its roots are used medicinally as a sex tonic. It is added to bodybuilding supplements for its possible growth hormone enhancing properties. Chlorophytum borivilianum has been show to improve sleep quality and growth hormone in combination with Velvet Been [Mucuna Pruriens]. Scientist believe that Velvet bean [Mucuna Pruriens] played a more important role in growth hormone stimulation than Chlorophytum borivilianum.
- [Alpha-lipoic acid](https://nutrientjournal.com/category/supplements/alpha-lipoic-acid/) - Alpha lipoic acid [a.k.a. Thioctic acid, Lipolate, ALA] is water and fat slouble antioxidant that is made by the body and is found in every cell, where it helps turn glucose into energy. Studies have found that Alpha lipoic acid enhanced insulin action and enhances glucose uptake into skeletal muscle in animals. Studies also show that Alpha lipoic acid can increase uptake of creatine. However it is more often that that used as as weight loss and energy supplement.
- [Glutamine](https://nutrientjournal.com/category/supplements/glutamine/) - Glutamine is also extensively used in bodybuilding world. It is marketed as a supplement used for muscle growth. While some studies show oral glutamine supplementation decreases protein degradation and increase protein synthesis, many studies found no beneficial effect of glutamine supplementation. The lack of effect may be due to the consumption of glutamine by many other tissues before reaching the skeletal muscles.
- [L-Carnitine](https://nutrientjournal.com/category/supplements/l-carnitine/) - Carnitine is biosynthesized from the amino acids lysine and methionine. L-carnitine has been increasingly popular as a potential ergogenic aid because of its role in the conversion of fat into energy. Its claims for a weight loss agent are based on the assumption that oral supplementation increases intracellular concentrations of L-carnitine. This would increase the fat oxidation and reduce body’s fat reserves. However, several studies have shown that oral carnitine ingestion does not change muscle carnitine levels and does not promote weight loss.
- [Acetyl-L-Carnitine](https://nutrientjournal.com/category/supplements/acetyl-l-carnitine/) - Acetyl-L-Carnitine [or ALCAR] is a naturally occurring molecule synthesised from L-Carnitine. In the terms of bioavailability acetyl-l-carnitine is claimed to be superior to L-Carnitine. Like L-carnitne, both are sold as a dietary supplement and are often promoted as an aid for weight loss, to improve exercise performance, and to enhance a sense of well-being. Acetyl-l-carnitine supplementation may be beneficial in preventing age-related declines in energy metabolism, decreased oxidative stress, and improved memory, studies conducted on rats report.
- [Rhodiola rosea](https://nutrientjournal.com/category/supplements/rhodiola-rosea/) - Rhodiola rosea [also known as rose root] is a plant that grows in arctic and cold regions of the world. Rhodiola rosea has been theorized to enhance endurance performance through a stimulating effect. Studies show that acute ingestion of Rhodiola rosea increases endurance capacity. It also appears to have a beneficial effect in enhancing sexual function.
- [Beta-Sitosterol](https://nutrientjournal.com/category/supplements/beta-sitosterol/) - Beta-sitosterol is a phytosterols [plant sterol] with chemical structure similar to that of cholesterol. Beta-sitosterol is commonly used for treating benign prostatic hyperplasia and high-cholesterol. In bodybuilding world Beta-sitosterol is used in many testosterone enhancers due to its possible effect in 5-alpha reductase inhibition. One small study supports these claims.
- [Cordyceps sinensis [Caterpillar Mushroom]](https://nutrientjournal.com/category/supplements/cordyceps-sinensis-caterpillar-mushroom/) - Cordyceps sinensis [or Caterpillar Mushroom] has been used for hundreds of years as medicinal mushroom. There are two abstract-only studies published which showed significantly increased aerobic capacity in elderly and other a significant improvements in VO2max. However, recent studies do not support these claims. At this time, it is premature to conclude that Cordyceps sinensis does or does not possess ergogenic properties.
- [African Mango [Irvingia gabonensis]](https://nutrientjournal.com/category/supplements/african-mango-irvingia-gabonensis/) - African mango is referred to as “miracle medicine that will help you lose 10 pounds”. A small in vitro study that reported a significantly inhibited adipogenesis in adipocytes started it all with a little help from Dr. Oz. Well, at that time there are no sufficient evidences that would support these claims. There can be found a few studies that to some extent support these claims but are funded by african mango patent holder and manufacturer. One study reported a reduction in body weight but without significant changes in body fat percentage.
- [Ribose [D-Ribose]](https://nutrientjournal.com/category/supplements/ribose-d-ribose/) - Ribose [D-Ribose] is an organic compound [3-carbon carbohydrate] that is involved in the synthesis of adenosine triphosphate [ATP]. Manufacturers most often claim that it can improve endurance and energy, reduce muscle fatigue and increase post-workout recovery. Some studies have reported that ribose supplementation may rapidly replenish adenosine triphosphate stores and thereby improves exercise performance. However, most other studies do not support this. According to current research available it seems that ribose supplementation does not improve aerobic or anaerobic performance.
- [Pomegranate [Punica granatum]](https://nutrientjournal.com/category/supplements/pomegranate-punica-granatum/) - The pomegranate [or Punica granatum] is a symbol of life, longevity, health, femininity, fecundity, knowledge, morality, immortality and spirituality. Scientific studies have laid a credible foundation for some of the traditional medical uses of the pomegranate. Pomegranate fruits are very rich in anthocyanin [potent antioxidant flavonoid]. Besides its antioxidant properties studies have shown that anthocyanin also has anti-carcinogenic potential.
- [L-Tartrate](https://nutrientjournal.com/category/supplements/l-tartrate/) - A tartrate is a salt or ester of the organic compound tartaric acid and it is used in some supplements to improve absorption of another substance. As food additives, tartrates are used as antioxidants, acidity regulators, and emulsifiers.
- [Milk Thistle [Silybum marianum]](https://nutrientjournal.com/category/supplements/milk-thistle-silybum-marianum/) - Milk thistle [also known as Silybum marianum], is one of the oldest and most researched plants in the treatment of alcoholic, toxic, and viral liver diseases. High quality studies mostly conclude that milk thistle versus placebo has no significant effect on mortality, complications of liver disease, or liver histology. Studies show no significantly increased risk of adverse effects.
- [Acai Berry](https://nutrientjournal.com/category/supplements/acai-berry/) - Acai berry come from acai palm [Euterpe oleracea a.k.a. Cabbage palm] which is a species of palm tree cultivated for their fruit. They are being sold in an aggressive manner by companies which claim they are superfood with anti-aging and weight loss properties. Despite the attention, there is little to back up the extravagant claims made about acai. While it has been shown that berry does contain antioxidants there are no long-term studies proving that açaí removes wrinkles or remove toxins from the body.
- [Propionyl-L-Carnitine [GlycoCarn]](https://nutrientjournal.com/category/supplements/propionyl-l-carnitine-glycocarn/) - Glycine Propionyl-L-Carnitine [GlycoCarn] is an amino acid that is naturally produced in the body. It helps the body produce energy and is important for heart function, muscle movement, and many other body processes. Athletes are reporting favorable results regarding exercise performance. However, one of the earlier studies in sedentary subject didn’t yield any performance enhancing effects. On the other hand some studies are reporting very favorable performance effects of Glycine propionyl-l-carnitine but are all sponsored by its manufacturer and patent holder.
- [Creatinol-O-Phosphate](https://nutrientjournal.com/category/supplements/creatinol-o-phosphate/) - Creatinol-O-Phosphate is a cardioprotective drug and structural analog of creatine, and may serve as source of creatine. In theory on the inside of a cell, creatinol-o-phosphate loses its attached phosphate which is used to form the high-energy molecule, ATP. There is a lack of clinical studies conducted with Creatinol-o-phosphate that assess its benefits on exercise performance. Despite the fact, it is present in many supplements available today.
- [Beta-Carotene](https://nutrientjournal.com/category/supplements/beta-carotene/) - Beta-Carotene is an organic compound that gives color to plants and fruits. Beta-carotene precursor to vitamin A, which means body turns beta-carotene into the antioxidant vitamin A [via beta-carotene 15,15′-monooxygenase]. Beta-Carotene is being used as an oral sun protectant. It has been reported that 30 mg of beta-carotene per day for 1 month can reduce exercise-induced oxidative DNA damage. It is also used for brest cancer prevention, although there are currently no studies to support that.
- [Chitosan](https://nutrientjournal.com/category/supplements/chitosan/) - Chitosan is a popular dietary supplement marketed to decrease body weight via limiting fat absorption in the body and is known as a fat binder. High quality trials indicate minimal effect of chitosan on body weight and is unlikely to be of clinical significance. Richard B. Kreider and co-workers have categorised chitosan as apparently not effective. One study showed that it would take more than 7 months for a male to lose 1 pound.
- [Calcium](https://nutrientjournal.com/category/supplements/calcium/) - Calcium is a mineral that is essential for living organisms especially for bones and teeth. Calcium is the most abundant metal by mass in many animals. Calcium supplementation may help maintain bone mass in athletes susceptible to premature osteoporosis [weak bones due to low bone density]. Co-ingestion with vitamin D further enhances its absorption. Some studies demonstrated that increasing dietary calcium accelerated weight and fat loss. Calcium as possibly effective for weight loss, however, more research needs to be done before definitive conclusions can be drawn. Calcium compounds have low toxicity.
- [Vitamin K](https://nutrientjournal.com/category/supplements/vitamin-k/) - Vitamin K is a fat-soluble vitamin [like vitamin A, D, and E]. Vitamin K is also known as the clotting vitamin, because it is necessary for normal blood clotting and without it blood would not clot. Some studies have suggested the link between low blood levels of vitamin K and increased risk for some types of cance, though deficiency is very rare.
- [Quercetin](https://nutrientjournal.com/category/supplements/quercetin/) - Quercetin is a type of plant-based chemical that is claimed to be a powerful antioxidant with positive effects on exercise endurance with faster recovery. Several laboratory studies noted quercetin may have anti-inflammatory properties and in vitro studies showed antioxidant properties but not in vivo. Furthermore, 1000 mg of Quercetin a day for three weeks failed to attenuate muscle damage. Quercetin is generally considered safe.
- [Diindolylmethane [DIM]](https://nutrientjournal.com/category/supplements/diindolylmethane-dim/) - Diindolylmethane is a compound derived from chemical breakdown of indole-3-carbinol. Diindolylmethane promotes beneficial estrogen metabolism in both sexes by reducing the levels of bad estrogens and increasing the formation of good estrogens, resulting in increased antioxidant activity. In vitro studies have demonstrated the ability of diindolylmethane to decreased aromatase activities. Diindolylmethane is even claimed to facilitate weight loss but here’s no scientific evidence to support this. Because it is relatively new to the area of research not many research is available.
- [Bitter Orange Fruit [Citrus Aurantum, Synephrine]](https://nutrientjournal.com/category/supplements/bitter-orange-fruit-citrus-aurantum-synephrine/) - Bitter orange [Citrus auratium] is used as a stimulant and appetite suppressant, due to its active ingredient, synephrine. Some experts believe that compounds contained in Citrus auratium may lead to weight loss. Some preliminary reports in animals noted significantly reduced food intake and body weight gain with Citrus auratium extract administration. However, studies demonstrate that synephrine, when taken orally as Citrus auratium extract, raises blood pressure in healthy humans. Experts say that bitter orange may prove a less harmful successor to ephedra [as a weight loss supplement], but more research needs to be done.
- [Green Coffee](https://nutrientjournal.com/category/supplements/green-coffee/) - Green coffee extract is marketed as a weight loss supplement. Its main conctituent is chlorogenic acid. Chlorogenic acid is a plant compound that may have some effect on keeping down glucose absorption. Human and animal trials to some extent support these claims. However, the significance is moderate.
- [Folic Acid [Folate, Vitamin B9, Vitamin M]](https://nutrientjournal.com/category/supplements/folic-acid/) - Folic acid [also known as folate, vitamin M, vitamin B9, pteroyl-L-glutamic acid] is a form of water-soluble vitamin B. Folic acid is the synthetic form of B9, found in supplements, while folate occurs naturally in foods. Folic acid plays an important role in brain developement and is especially important in the stages of rapid growth, such as pregnancy, infancy and adolescence. All B vitamins help the body convert food into fuel.
- [Tyrosine](https://nutrientjournal.com/category/supplements/tyrosine/) - Tyrosine is a nonessential amino acid and a a precursor to some hormones and neurotransmitters [epinephrine, norepinephrine, and dopamine]. Therefore, tyrosine has been suggested to be ergogenic. Many studies failed to show performance improvement with tyrosine supplementation. However, tyrosine seems to improve workout in very warm conditions as heat may become limiting to the dopamine synthesis.
- [Taurine [2-aminoethanesulfonic acid]](https://nutrientjournal.com/category/supplements/taurine-2-aminoethanesulfonic-acid/) - Taurine is an organic acid often found in some energy drinks. Animal studies are reporting beneficial effect of taurine ingestion on physical endurance. Human clinical trials noted significant increases in VO2max and cycle ergometer exercise time to exhaustion. Authors attributed the ergogenic effect to taurine’s antioxidant activity. Taurine and beta-alanine seem to counteract each other. Beta-alanine is a rival of taurine, since they both share the same transporter.
- [Conezyme Q10](https://nutrientjournal.com/category/supplements/conezyme-q10/) - Coenzyme Q10 [abbreviated as CoQ10] is vitamin-like substance that is oil-soluable and is present in almost every cell, primarily in the mitochondria. CoQ10 helps convert food into energy and is a powerful antioxidant. Some studies are reporting improvements in aerobic and anaerobic power but further research is needed. It has also been reported that CoQ10 significantly reduced all-cause mortality in patients with congestive heart failure.
- [Caffeic acid [3,4-dihydroxycinnamic acid]](https://nutrientjournal.com/category/supplements/caffeic-acid-3-4-dihydroxycinnamic-acid/) - Caffeic acid [3,4-dihydroxycinnamic acid, 3,4-DA] is an organic compound found in many plants and foods, which is unrelated to caffeine. It has a high antioxidant potential and its primary source in human diet is coffee. Caffeic acid has shown promise in reducing the fatigue associated with exercise.
- [Sodium Bicarbonate](https://nutrientjournal.com/category/supplements/sodium-bicarbonate/) - Sodium bicarbonate [or baking soda] is a white crystalline powder used for cooking, treating gastric reflux, to help adjust the acid and CO2 in muscle cells during exercise. Overall studies show that sodium bicarbonate supplementation increases performance. Sodium bicarbonate is used by some alternative practitioners for cancer treatment but this claim is not supported by science or clinical evidence. Some people have difficulty with their stomach tolerating bicarbonate as it may cause gastrointestinal distress
- [Guanidinopropionic acid](https://nutrientjournal.com/category/supplements/guanidinopropionic-acid/) - Guanidinopropionic acid is a creatine monohydrate analogue. It is often added to creatine supplements with claims that it benefits to creatine “non-responders”. After reviewing 131 studies, Oudman and colleagues reported that guanidinopropionic acid decreased intracellular creatine, phosphocreatine, and ATP concentrations in all tissues studied. It has been demonstrated that guanidinopropionic acid improves insulin sensitivity and to promotes weight loss selectively from adipose tissue in animal models.
- [Sodium Phosphate](https://nutrientjournal.com/category/supplements/sodium-phosphate/) - Sodium phosphate is the mineral salt of sodium hydroxide and phosphoric acid. Exercise capacity may be reduced if mineral status is insufficient and supplementing with minerals has been generally accepted to improve exercise capacity. Sodium phosphate has been categorised as thermogenic agent as its supplementation is said to increase resting energy expenditure. Some studies are reporting improved endurance performance. Although this data is impressive, results are still equivocal.
- [Choline](https://nutrientjournal.com/category/supplements/choline/) - Choline is an essential nutrient that has been promoted as a weight loss supplement. It is also calimed to improve physical endurance. Although essential for healthy organ function its excess does not seem to benefit in exercise performance nor does it improve weight loss. Studies are also showing that subjects who developed signs of organ dysfunction had normal organ function restored after choline has been added to their diet.
- [Gynostemma pentaphyllum [as Gypenosides]](https://nutrientjournal.com/category/supplements/gynostemma-pentaphyllum-as-gypenosides/) - Gypenosides are saponins isolated from Gynostemma pentaphyllum and are reported to be effective in the treatment of cardiovascular diseases. It is promoted to increase nitric oxide production, however, studies are equivocal. One study has demonstrated that gypenoside [named phanoside] has a potent insulin-releasing activity. Isolated gypenosides have also been reported to exert a variety of effects, such as anti-inflammatory, antioxidant, lipid-lowering, anti-carcinogen and adaptogenic properties
- [Resveratrol [3,4′,5-trihydroxystilbene]](https://nutrientjournal.com/category/supplements/resveratrol-trihydroxystilbene/) - Resveratrol [or trans-Resveratrol, 3,4′,5-trihydroxy-trans-stilbene] is a naturally occurring phytoalexine found in several plants. The interest in trans-Resveratrol increased when epidemiologic studies indicated an inverse correlation between red wine consumption and the incidence of cardiovascular disease. Animal studies are reporting significantly increased time to exhaustion after resveratrol feeding. They also note a significant increase in serum concentrations of gonadotrophins and testosterone [up to 51.6%]. Resveratrol has been shown to extend the life span of some simple organisms. However, this effect was not evident in mammals.
- [alpha-Ketoisocaproic acid [Ketoisocaproate]](https://nutrientjournal.com/category/supplements/alpha-ketoisocaproic-acid-ketoisocaproate/) - alpha-Ketoisocaproic acid [or Ketoisocaproate, ketoleucine, KIC] is an intermediate [the keto acid] in the metabolism of leucine [amino acid]. Ketoleucine has been previously shown to enhance high-intensity exercise performance in combination with glycine and L-arginine. However, according to recent studies ketoleucine does not have beneficial effects for high-intensity exercise by itself. In theory, alpha-Ketoisocaproic acid supplementation may enhance exercise performance through a variety of mechanisms, however, that was not proven in practice.
- [L-Theanine [gamma-glutamylethylamide]](https://nutrientjournal.com/category/supplements/l-theanine-gamma-glutamylethylamide/) - L-Theanine [gamma-glutamylethylamide] is a unique amino acid contained almost exclusively in tea plants. Studies are reporting improved memory and learning abilities, lowered blood preasure, increased generation of alpha wave activity at rest and delaying exercise-induced fatigue. There are no known safety concerns despite its wide use.
- [L-Tryptophan](https://nutrientjournal.com/category/supplements/l-tryptophan/) - Tryptophan is an essential amino acid in the human diet. It is needed for normal growth in infants and for nitrogen balance in adults. Studies are reporting that orally ingested L-tryptophan [70 mg/kg] causes a slight rise in plasma human growth hormone. L-tryptophan supplementation may also decrease fatigue. Its deficiency causes a number of symptoms.
- [Vinpocetine](https://nutrientjournal.com/category/supplements/vinpocetine/) - Vinpocetine is clinically used drug for cerebrovascular disorders as well as age-related memory impairment. Vinpocetine is promoted as a vasodilator and as a nootropic supplement for the improvement of memory and cerebral metabolism. Many double-blind clinical trials have shown benefits from vinpocetine supplementation on memory, learning, and enhance performance on cognitive tests. Studies are showing increased blood circulation after vinpocetine ingestion, therefore, it is found in bodybuilding supplements as a vasodilator.
- [Alpha Glycerylphosphorylcholine [choline alfoscerate, alpha-GPC, glycerophosphocholine]](https://nutrientjournal.com/category/supplements/alpha-glycerylphosphorylcholine/) - Alpha glycerylphosphorylcholine is a natural choline compound that is often used as a nootropic dietary supplement to enhance memory and cognition. Clinical trials are concluding glycerophosphocholine is useful against cognitive decline related to dementia.
- [Astragalus Extract [Astragalus membranaceus]](https://nutrientjournal.com/category/supplements/astragalus-extract-astragalus-membranaceus/) - Astragalus membranaceus has been traditionally used to treat loss of strength, some chronic illnesses and to increase the overall vitality of the system and is often used in conjunction with some other herbs, such as ginseng, angelica, and licorice. Preliminary studies are suggesting health benefits of astragalus especially for the immune system, heart and liver, however, there is limited evidence for using astragalus for any health condition and there is also lack of high-quality clinical trials. Despite the lack of clinical trials on astragalus, some human studies do indicate stimulation of activity of immune cells in clinical populations.
- [Amorphophallus konjac [Glucomannan]](https://nutrientjournal.com/category/supplements/amorphophallus-konjac-glucomannan/) - Amorphophallus konjac [Glucomannan] is a soluble polysaccharide and is considered a dietary fiber. It is usually used for weight loss, management of high cholesterol, blood sugar control, and type 2 diabetes. Glucomannan is thought to prolong gastric emptying time, which increases satiety, reduces body weight, decreases the ingestion of foods that increase cholesterol and glucose concentrations. Most studies evaluating it as a weight loss supplement are showing mild but significant effects on weight. Benefits of glucomannan also include cholesterol lowering [but not HDL cholesterol], and triglycerides.
- [Anacyclus pyrethrum [Spanish chamomile or Akarkara]](https://nutrientjournal.com/category/supplements/anacyclus-pyrethrum-spanish-chamomile-or-akarkara/) - Anacyclus pyrethrum DC [Spanish chamomile or Akarkara] is used as aphrodisiac in Ayurveda to treat male sexual dysfunction and its roots are considered sexual stimulant and are known to improve sexual function especially in male. Therefore, it is added to some testosterone boosters. Animal studies are reporting a significant anabolic effect. However, clinical trials are lacking and it is therefore premature to say whether Anacyclus pyrethrum DC a.k.a. spanish chamomile actualy increases free testosterone in humans.
- [Curculigo orchioides [Kali Musli]](https://nutrientjournal.com/category/supplements/curculigo-orchioides-kali-musli/) - Curculigo orchioides [also known as golden eye-grass, Kali Musli] holds a special position as a potent adaptogen and aphrodisiac in Ayurvedic system of medicine. Animal studies evaluating the effect of ethanolic extract of rhizomes are reporting significantly improved mating performance, penile erection, and enhanced attractability towards female. Increased steroid synthesis is suggested due to hypertrophy of Leydigs cells. There are no clinical trials and more research need to be done to evaluate is benefits. Other curculigo orchioides benefits: antioxidant, antidiabetic, immunostimulatory,…
- [Asteracantha Longifolia Nees [synonym Hygrophila auriculata]](https://nutrientjournal.com/category/supplements/asteracantha-longifolia-nees-synonym-hygrophila-auriculata/) - Asteracantha Longifolia Nees [synonyms Hygrophila auriculata, Hygrophila spinosa] is traditionally used in ayurvedic medicine as aphrodisiac, tonic, sedative etc. Animal studies are reporting androgenic as well as improvement of sexual behaviour, significant increase in the sperm count, noticable anabolic effects, increase in red blood cell count, haemoglobin count, serum iron and serum protein after Asteracantha longifolia extract ingestion. More clinical trials should be conducted to support therapeutic use of Asteracantha Longifolia Nees.
- [Polygonum multiflorum [Tuber Fleeceflower]](https://nutrientjournal.com/category/supplements/polygonum-multiflorum-tuber-fleeceflower/) - Polygonum multiflorum [also known as Fallopia multiflora, Chinese Knotweed, Tuber Fleeceflower] root extract is marketed as fatty acid synthase inhibitor. Fatty acid synthase is an enzymatic system that catalyzes [accelerates] fatty acid synthesis. Animal studies are showing that tuber fleeceflower root significantly decreased food intake in rat models. Researchersconfirmed that fatty acid synthase inhibition is the mechanism responsible for its weight reducing effects. Tuber Fleeceflower show promise for developement of nontoxic and low-cost weight reducing drug.
- [Evodiamine](https://nutrientjournal.com/category/supplements/evodiamine/) - Evodiamine is a bioactive alkaloid compound which has been reported to have a diuretic effect. It is also believed that evodiamine possesses thermoregulatory, antiobesity, analgesic, and cardiovascular effects. Evodiamine does not have any perceptible taste, therefore, it may be more useful for obesity treatment than capsaicin. Safety, tolerance and pharmacokinetics of evodiamine have not been fully tested on either animals or humans.
- [Taraxacum officinale [Dandelion]](https://nutrientjournal.com/category/supplements/taraxacum-officinale-dandelion/) - Dandelion [Taraxacum officinale] is a herb which has a long history of usage as diuretic. This means the amount of urine is increased in order to ger rid of too much fluid. There are a few scientific studies on dandelion [as diuretic] but there is no good research on using dandelion as a diuretic in people.
- [Pfaffia paniculata [Suma root, Brazilian Ginseng]](https://nutrientjournal.com/category/supplements/pfaffia-paniculata-suma-root-brazilian-ginseng/) - Pfaffia paniculata [also known as Suma root or Brazilian Ginseng] is categorized as adaptogen as it helps body adapt to stressful conditions. There is insufficient evidence for the use of Suma root for treatment for sexual problems or its use as testosterone enhancing supplement. It is probably added due to its beta-ecdysterone content, which has been hyped up and later proven that is has no ergogenic effect. Although sexually sluggish or impotent rats seem to benefit from Suma root ingestion, while having no effect on sexually potent rats.
- [Withania somnifera [Ashwagandha, Indian ginseng]](https://nutrientjournal.com/category/supplements/withania-somnifera-ashwagandha-indian-ginseng/) - Withania somnifera [also known as Ashwagandha or Indian ginseng] is used as a herb in Ayurvedic medicine and is claimed to have potent aphrodisiac, sedative, rejuvenative and life prolonging properties. Clinical studies are reporting significantly increases hemoglobin and red blood cell count. Ashwagandha is also reported to decrease in serum cortisol, increase serum testosterone and luteinizing hormone levels, increased in sperm count in infertile men and have nootropic-like effect in memory deficient mice.
- [Indole-3-carbinol](https://nutrientjournal.com/category/supplements/indole-3-carbinol/) - Indole-3-carbinol [I3C] is a substance found in cruciferous vegetables such as broccoli, cauliflower and is also available as a dietary supplement and is promising agent for the prevention of estrogen-enhanced cancers. Indole-3-carbinol predictably alters endogenous estrogen metabolism which leads to enhanced formation of the inactive catechol estrogens and may thereby provide a novel dietary supplement for reducing cancer risk. Indole-3-carbinol and its dimer diindolylmethane are often found in testosterone booster in belief that they will decrease excess estrogen which may result if testosterone is increased above normal levels.
- [Panax ginseng [Chinese ginseng]](https://nutrientjournal.com/category/supplements/panax-ginseng-chinese-ginseng/) - Chinese ginseng [Panax ginseng] is one of the most-studied herb for human physical performance. Possible Panax ginseng benefits include improved concentration, memory, thinking, physical stamina, and athletic endurance. Although many studies have been conducted with Panax ginseng it is still not clear whether it can realy improve physical performance. Ginseng may also have positive effect on learning and memory.
- [Higenamine [Norcoclaurine]](https://nutrientjournal.com/category/supplements/higenamine-norcoclaurine/) - Higenamine [Norcoclaurine] is a chemical compound found in a variety of plants which have a history of use in traditional medicine. In vitro and animal studies have shown a variety of effects but its effects in humans are unknown. Higenamine is claimed to be 1,3-dimethylamylamine [DMAA] replacement, however, there are no scientific evidence to support these claims. Higenamine is also used and added to many fat burning supplements. Since higenamine is a beta-1 and beta-2 adrenergic receptor agonist, it is not clear why is it marketed as a fat burner.
- [Malic acid](https://nutrientjournal.com/category/supplements/malic-acid/) - Malic acid [Hydroxybutanedioic acid, malate] is very versatile substance as it can be found in all sorts of products from makeup and skin care products as well as sport enhancing supplements. Athletes typically supplement with malic acid to improve performance. However, no direct evidence exists for this use in healthy population. Malic acid plays and active role in converting food into energy and is depleted during exercise.
- [Agmatine [4-aminobutyl-guanidine]](https://nutrientjournal.com/category/supplements/agmatine-4-aminobutyl-guanidine/) - Agmatine is an endogenous neurotransmitter, it binds to α2-adrenergic receptor and it induces the release of some peptide hormones. Agmatine has potential to treat chronic pain which may potentiate the effects of analgesics used during recovery from injury. There is also some evidence suggesting that agmatine possesses nootropic effects. In vitro studies are also showing insulin-like effect.
- [Schisandra Chinensis](https://nutrientjournal.com/category/supplements/schisandra-chinensis/) - Schisandra chinensis fruit has been traditionally used as a stimulating agent in cases of physical exhaustion, and to prevent fatigue. Anti-fatigue properties of Schisandra chinensis have been recognised by official medicine of the USSR in the early 1960′s. However, these studies were not controlled. Controlled animal studies show significantly increased time to exhaustion. Schisandra chinensis is also added to sport supplements as a cortisol suppressant. However, reported effects are minor. Other benefits of Schisandra chinensis may include stimulation of liver regeneration, prevention of liver injuries and hepatocarcinogenesis inhibition as well as lipid peroxidation.
- [Visnea Mocanera [Mocan]](https://nutrientjournal.com/category/supplements/visnea-mocanera-mocan/) - Visnea mocanera also known as mocan is consumed fresh and in different drinks, due to their medicinal and nutritive properties. Its leaf extract can also be found in bodybuilding supplements. Studies conducted on mice suggest that the extract from the leaves and the syrup from the fruits appear to have a psychostimulant action. There are insufficient evidence to justify Visnea mocanera [mocan] use for improving athletic performance. Clinical trials should be conducted to better evaluate its efficiency as a stimulant in humans.
- [Ilex Paraguariensis [Yerba Mate]](https://nutrientjournal.com/category/supplements/ilex-paraguariensis-yerba-mate/) - Leaves of Yerba Mate, Ilex paraguariensis, are used to make medicine. Extracts of yerba mate are frequently found in herbal weight-loss dietary supplements, because yerba mate has been suggested in the management of obesity. Animal studies are reporting yerba mate’s bark extract exhibited marked reduction in weight gain. Yerba mate consumption may also reduce LDL-cholesterol and therefore reduce the risk for cardiovascular diseases. Anitoxidant, diuretic and stimulant properties are also reported.
- [Kigelia Africana [Sausage Tree]](https://nutrientjournal.com/category/supplements/kigelia-africana-sausage-tree/) - Sausage Tree [Kigelia Africana] can be found in some pre-workout supplements as a stimulant. This may be due to one animal study that reported Kigelia Africana may be potential central nervous system stimulant. However, no clinical trials are to be found. Compared to caffein, sausage tree bark extract gave a shorter duration of sleeping time, indicating better stimulant properties. Another potentially beneficial effect for athletic performance is its analgesic [or painkiller] effect. Kigelia Africana was also reported to have antimicrobial as well as antioxidant effect.
- [Psoralea Corylifolia [Kushtanashini]](https://nutrientjournal.com/category/supplements/psoralea-corylifolia-kushtanashini/) - Psoralea corylifolia is used for the treatment of male sexual dysfunction. It is also reported that is may have diuretic and stimulant effects, which makes it appealing nutrient for sport enhancing supplements. Psoralidin isolated from the seeds of Psoralea corylifolia has been shown to have antidepressant-like effects.
- [Potassium](https://nutrientjournal.com/category/supplements/potassium/) - Potassium is an essential macromineral and very important mineral for the proper function of all cells, tissues, and organs and maintaining fluid and electrolyte balance in the body. Low potassium intakes are linked to weakness, fatigue, stomach disturbances, muscle cramps, etc while higher dietary potassium intake may reduce stoke risk.
- [Plumbago Zeylanica [Ceylon Leadwort]](https://nutrientjournal.com/category/supplements/plumbago-zeylanica-ceylon-leadwort/) - Plumbago zeylanica Linn [Chitrak] is used in Ayurvedic medicine to increase longitivity and vitality. The leaves of Plumbago zeylanica are used as aphrodisiac while roots are credited with potential therapeutic properties including antioxidant, hypolipidemic and central nervous system stimulant properties. Very few animal studies are showing some benefits and there are no clinical trials available.
- [Rauwolfia Serpentina [Rauvolfia]](https://nutrientjournal.com/category/supplements/rauwolfia-serpentina-rauvolfia/) - Rauwolfia Serpentina is a flowering plant whose bark extract is often be found in performance enhancing supplements. Alkaloids found in Rauwolfia serpentina are used to treat high blood pressure [hypertension]. Rauwolscine and yohimbine are also found in this plant and are regarded as weight loss nutrients which work as antagonists to the alpha-2 adrenergic receptor. They are also partial agonists for the human 5-HT1A receptor which may induce anxiolytic and serotoin-like effect.
- [Hordenine](https://nutrientjournal.com/category/supplements/hordenine/) - Hordenine [or N,N-dimethyltyramine] is classified as thermogenic compound and is quickly gaining a reputation as an effective supplement that helps people lose weight. Hordenine has very low bioavailability. Furthermore, all effects are short and only possible after high doses. There are no scientific reports of the effects of hordenine in humans.
- [Chinese hawthorn [Crataegus pinnatifida]](https://nutrientjournal.com/category/supplements/chinese-hawthorn-crataegus-pinnatifida/) - Hawthorn berry powder can be found in some fat burners as well as in some pre-workout supplements with claims that it promotes healthy flow of blood throughout the body. Procyanidins [extracted from hawthorn berry] are reported to exhibit much higher anti-oxidant activity than vitamin E. Furthermore, it is said that procyanidins play a role in the stabilization of collagen and maintenance of elastin. Crataegus pinnatifida extract appears to be one of the few agents that actually promotes hair growth. Short-term usage at recommended doses is possibly safe.
- [Chrysin [5,7-Chrysin, 5,7-Dihydroxyflavone]](https://nutrientjournal.com/category/supplements/chrysin-57-chrysin-57-dihydroxyflavone/) - Chrysin [5,7-Chrysin, 5,7-Dihydroxyflavone] is often found in bodybuilding supplement and is marketed as a nutrient which can further elevate testosterone levels by reducing aromatization.
- [Leucic Acid](https://nutrientjournal.com/category/supplements/leucic-acid/) - Leucic acid [alpha-hydroxyisocaproic acid or HICA] is leucine metabolite that is commonly claimed to increase muscle and strength, increased recovery from workouts, and reduced muscle soreness. There is currently not enough evidence about its effectiveness nor optimal dose, however, it seems to be moderately effective in reducing muscle soreness and increasing muscle mass.
- [Horny Goat Weed [Epimedium Sagittatum]](https://nutrientjournal.com/category/supplements/horny-goat-weed-epimedium-sagittatum/) - Horny Goat Weed also known as yin yang huo is one of many herbs used to treat erectile dysfunction in traditional chinese medicine. Recent investigations suggest that icariin is the most metabolically active component of Epimedium species which is believed to posses testosterone mimetic properties. Accumulating evidence is suggesting that icariin supplementation may also improve cognition in animal models. Some horny goat weed extracts are possibly safe while others may not be when used for a long period of time or in high doses.
- [Muira puama [Ptychopetalum, Marapuama, Potency Wood]](https://nutrientjournal.com/category/supplements/muira-puama-ptychopetalum-marapuama-potency-wood/) - Muira puama is as a “nerve tonic” and to treat various age-related conditions and can also be found in various supplements for its claimed sexual, physical and cognitive performance enhancements. Muira puama may inhibit acetylcholinesterase, which is considered a promising strategy for the treatment of neurological disorders such as Alzheimer’s disease and senile dementia.
- [Pedalium murex [Gokhru]](https://nutrientjournal.com/category/supplements/pedalium-murex-gokhru/) - Pedalium murex was traditionally used to treat male sexual dysfunction and impotency. There are very few scientific data available on the aphrodisiac and fertility-enhancing properties of Pedalium murex. available animal studies lend support for its traditional use and offer a significant potential for further research. There is also some evidence for antioxidant, diuretic, anti-hyperlipidemic and hepatoprotective activity of Pedalium murex.
- [Ginkgo Biloba](https://nutrientjournal.com/category/supplements/ginkgo-biloba/) - Ginkgo Biloba [maidenhair tree] has been used in traditional medicine and as a source of food. More recently Ginkgo Biloba is commonly used for its memory-enhancing powers [as nootropic]. Ginkgo is also used as aphrodisiac and is often used by bodybuilders as testosterone booster.
- [Astaxanthin](https://nutrientjournal.com/category/supplements/astaxanthin/) - Astaxanthin is a carotenoid which possesses strong antioxidative effect. Some preliminary evidence suggests that astaxanthin is a potent 5-alpha reductase inhibitor. It also seems to influence hormonal balance.
- [Glucuronolactone](https://nutrientjournal.com/category/supplements/glucuronolactone/) - Glucuronolactone is an organic metabolite found in the body and as an ingredient in some pre-workout products and energy drinks. Glucuronolactone is ascorbic acid [Vitamin C] precursor and is claimed to be ergogenic. There is no credible scientific evidence to support these claims.
- [Swertia chirayita](https://nutrientjournal.com/category/supplements/swertia-chirayita/) - Swertia chirayita has found its way into bodybuilding supplement as a stimulant. However, studies show just the opposite. The main bioactive constituents of plant are xanthones, flavanoids, iridoids, secoiridoids glycosides. Swerchirin, a xanotone found in Swertia chirayita, was reported to have significant blood sugar lowering effect and hepatoprotective effect.
- [Boron](https://nutrientjournal.com/category/supplements/boron/) - Boron [chemical element with symbol B] is often sold as as testosterone enhancer and muscle builder. While there is animal study and study in postmenopausal women that show increased testosterone leves, study in healthy male bodybuilders failed to show elevated testosterone or increased strength.
- [Beet Root [Beta Vulgaris]](https://nutrientjournal.com/category/supplements/beet-root-beta-vulgaris/) - Beta Vulgaris [beetroot] is an excellent source of folate, manganese, betaines. Consumption of beetroot has been linked with better stamina, improved blood flood and lower blood pressure. Studies are showing that consuming nitrate-rich beetroot improves running performance, repeated high-intensity rowing performance as well as decreases resting systolic blood pressure.
- [Hops [Humulus lupulus]](https://nutrientjournal.com/category/supplements/hops-humulus-lupulus/) - Hops [Humulus lupulus] extract can be found in regenerative and recovery bodybuilding supplements. There is a growing body of evidence suggesting sedative and anxiolytic effects of Humulus lupulus. Humulus lupulus is also employed as weight loss supplements as some animal studies reported dose-dependent increased gastric juice secretion without affecting acidity.
- [Ginger [Zingiber officinale]](https://nutrientjournal.com/category/supplements/ginger-zingiber-officinale/) - Ginger [also known as Zingiber officinale] is widely consumed as a dietary spice. Ginger rhizome powder was reported to posses an antioxidant and androgenic activity and is therefore found in many bodybuilding supplements. It is used for improving fertility, boosting tesotosterone levels and as digestive aid.
- [Piracetam](https://nutrientjournal.com/category/supplements/piracetam/)
- [Dimethylglycine](https://nutrientjournal.com/category/supplements/dimethylglycine/) - Dimethylglycine is claimed to improved energy usage and is therefore often marketed and sold as energiser. Based on limited and conflicting evidence it seems that dimethylglycine supplementation seems to have little to no effect on athletic performance.
- [Phosphatidic acid](https://nutrientjournal.com/category/supplements/phosphatidic-acid/)
- [Ethanol](https://nutrientjournal.com/category/supplements/ethanol/) - Ethanol, or drinking alcohol, is one of the few nutrients that is profoundly toxic. It harmfully affects many organ systems and in some way disrupts almost all neurobiological mechanisms.
- [N-acetyl-l-cysteine](https://nutrientjournal.com/category/supplements/n-acetyl-l-cysteine/)
- [Dactylorhiza hatagirea](https://nutrientjournal.com/category/supplements/dactylorhiza-hatagirea/) - Dactylorhiza hatagirea is quite common in traditional medicine and is considered as an important aphrodisiac and is employed for enhancing male fertility and virility and to enhance performance. There is lack of scientific research to back its aphrodisiac properties.
- [Fructus ligustri](https://nutrientjournal.com/category/supplements/fructus-ligustri/)
- [Pterostilbene](https://nutrientjournal.com/category/supplements/pterostilbene/)
- [Phosphatidylserine](https://nutrientjournal.com/category/supplements/phosphatidylserine/)
- [Aspidosperma quebracho-blanco](https://nutrientjournal.com/category/supplements/aspidosperma-quebracho-blanco/) - Quebracho has traditionally been used as aphrodisiac and is marketed as herbal Viagra. Even though Quebracho extract can be found in some testosterone boosters, no evidence exists. Yohimbine seems to be the main active ingredient.
- [Ursolic acid](https://nutrientjournal.com/category/supplements/ursolic-acid/)
- [Vanadium](https://nutrientjournal.com/category/supplements/vanadium/)
- [Huperzine A](https://nutrientjournal.com/category/supplements/huperzine-a/)
- [Corosolic Acid](https://nutrientjournal.com/category/supplements/corosolic-acid/) - Corosolic acid is structurally similar to ursolic acid and is used to treat variety of aliments, however, there is not many clinical reports to support these claims. Most commonly, corosolic acid is used to help support healthy blood sugar levels and is claimed to stimulate glucose uptake and heighten insulin sensitivity. Besides that, it also seems to possess some fat burning properties.
- [Massularia Acuminata](https://nutrientjournal.com/category/supplements/massularia-acuminata/)
- [6',7'-Dihydroxybergamottin [DHB]](https://nutrientjournal.com/category/supplements/dihydroxybergamottin-dhb/) - 6′,7′-Dihydroxybergamottin is a natural furanocoumarin sold as anabolic amplifier as it si supposed increase the absorption of supplements, drugs, oral anabolic steroids. 6,7-DHB is an active ingredient of grapefruit juice and is believed to be responsible for grapefruit juice effect. It inhibits CYP3A4 in the small intestine which may elevate drug plasma concentrations and increasing the risk of adverse reactions.
- [Arctium Lappa [Burdock Extract]](https://nutrientjournal.com/category/supplements/arctium-lappa-burdock-extract/) - In China, Arctium lappa L. or Burdock is a plant used as aphrodisiac in order to increase sex drive and treat impotence and sterility. It recently appeared in some testosterone boosting supplements, however studies are lacking.
- [Peaderia Foetida [Paederia scandens]](https://nutrientjournal.com/category/supplements/peaderia-foetida-paederia-scandens/)
- [Garlic (Allium sativum)](https://nutrientjournal.com/category/supplements/garlic-allium-sativum/)
- [NADH [nicotinamide adenine dinucleotide hydrogen]](https://nutrientjournal.com/category/supplements/nadh-nicotinamide-adenine-dinucleotide-hydrogen/)
- [Pine Bark Extract [Pycnogenol]](https://nutrientjournal.com/category/supplements/pine-bark-extract-pycnogenol/)
- [Boerhaavia diffusa](https://nutrientjournal.com/category/supplements/boerhaavia-diffusa/)
- [Lycopene](https://nutrientjournal.com/category/supplements/lycopene/)
- [Theacrine](https://nutrientjournal.com/category/supplements/theacrine/)
- [Indian Gooseberry](https://nutrientjournal.com/category/supplements/indian-gooseberry/)
- [Magnesium](https://nutrientjournal.com/category/supplements/magnesium/)
- [ZMA [as Zinc magnesium aspartate]](https://nutrientjournal.com/category/supplements/zma-as-zinc-magnesium-aspartate/)
- [Medium-chain triglycerides [MCTs]](https://nutrientjournal.com/category/supplements/medium-chain-triglycerides-mcts/)
- [Nicotinamide riboside](https://nutrientjournal.com/category/supplements/nicotinamide-riboside/)
- [Milk](https://nutrientjournal.com/category/supplements/milk/)
- [Hydroxycitric Acid](https://nutrientjournal.com/category/supplements/hydroxycitric-acid/)
- [Dieting](https://nutrientjournal.com/category/goal/dieting/)

## Tags

- [ephedrin advesre effects](https://nutrientjournal.com/tag/ephedrin-advesre-effects/)
- [Chinese herbs](https://nutrientjournal.com/tag/chinese-herbs/)
- [cardiovascular disease](https://nutrientjournal.com/tag/cardiovascular-disease/)
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- [epigallocatechin gallate](https://nutrientjournal.com/tag/epigallocatechin-gallate/)
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- [non-essential amino acids](https://nutrientjournal.com/tag/non-essential-amino-acids/)
- [Whey protein](https://nutrientjournal.com/tag/whey-protein/)
- [Casein protein](https://nutrientjournal.com/tag/casein-protein/)
- [5-alpha reductase inhibition](https://nutrientjournal.com/tag/5-alpha-reductase-inhibition/)
- [ZMA](https://nutrientjournal.com/tag/zma/)
- [antioxidant](https://nutrientjournal.com/tag/antioxidant/)
- [hair loss](https://nutrientjournal.com/tag/hair-loss/)
- [insulin-like growth factor-1](https://nutrientjournal.com/tag/insulin-like-growth-factor-1/)
- [insulin-like growth factor-binding protein 3](https://nutrientjournal.com/tag/insulin-like-growth-factor-binding-protein-3/)
- [muscle catabolism](https://nutrientjournal.com/tag/muscle-catabolism/)
- [oxidative stress](https://nutrientjournal.com/tag/oxidative-stress/)
- [aromatase inhibition](https://nutrientjournal.com/tag/aromatase-inhibition/)
- [Reactive oxygen species](https://nutrientjournal.com/tag/reactive-oxygen-species/)
- [lipid peroxidation](https://nutrientjournal.com/tag/lipid-peroxidation/)
- [B-complex](https://nutrientjournal.com/tag/b-complex/)
- [glutamine benefits](https://nutrientjournal.com/tag/glutamine-benefits/)
- [insulin resistance](https://nutrientjournal.com/tag/insulin-resistance/)
- [creatine uptake](https://nutrientjournal.com/tag/creatine-uptake/)
- [bioavailability enhancing effect](https://nutrientjournal.com/tag/bioavailability-enhancing-effect/)
- [cortisol management](https://nutrientjournal.com/tag/cortisol-management/)
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- [androgen receptor](https://nutrientjournal.com/tag/androgen-receptor/)
- [luteinizing hormone increase](https://nutrientjournal.com/tag/luteinizing-hormone-increase/)
- [detoxifying effect](https://nutrientjournal.com/tag/detoxifying-effect/)
- [stimulatory properties](https://nutrientjournal.com/tag/stimulatory-properties/)
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- [anti-diabetic](https://nutrientjournal.com/tag/anti-diabetic/)
- [hormo](https://nutrientjournal.com/tag/hormo/)
- [bone mass maintenance](https://nutrientjournal.com/tag/bone-mass-maintenance/)
- [anti-inflammatory](https://nutrientjournal.com/tag/anti-inflammatory/)
- [nootropic](https://nutrientjournal.com/tag/nootropic/)
- [anti-bacterial](https://nutrientjournal.com/tag/anti-bacterial/)
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- [anti](https://nutrientjournal.com/tag/anti/)
- [acne treatment](https://nutrientjournal.com/tag/acne-treatment/)
- [Alpha-lipoic acid](https://nutrientjournal.com/tag/alpha-lipoic-acid/)