About the Supplement and Vitamin category

About the Supplement and Vitamin category

Know of any supplements or Vitamins even weight loss compounds that can be helpful to everyone in the community.
Please post here everything that you can go to the store and buy as a dietary supplement or even just as a Vitamin.

We all need supplements and vitamins to help with things from liver protectant to just staying hydrated or even PWO to get you fired up will post here all this plus if you can bring in the scientific evidence and studies that shows how these vitamins or supplements are supposed to work and the proof or the scientific studies behind it.




A post was split to a new topic: Supplements for prevention

A post was split to a new topic: The 3 B’S of the vitamin market

A post was split to a new topic: Fish oil used as a dietary supplement

I like Thorne products. You cannot buy them in a store only through a doc. I am able to sell them if anyone wants to take a peek, thorne supplements
Highest quality supps around. All are medical grade. I like there multi and liver cleanse.
Not sure this is exactly what you wanted @Bigmurph. Not looking to step on toes they just have great products

Found this off a website…

One of the big marketing ploys for many supplements is to suggest that they are ‘clinically researched’, contain ‘clinically researched doses’ or have been scientifically ‘proven’ to be effective. The truth is something may have been clinically researched, but that doesn’t mean that research showed it had any effect. The supplement in question may indeed have been clinically researched and ‘proven’ but the experiment may have been set up in a favourable way in order to try and make a supplement seem more effective than it is.

These are just a few reasons why we need to be careful about such claims, but there are a whole host of supplements that do, in fact, have a lot of scientific backing which we will discuss here, in our top 5 evidence-based supplements.

Number 1 in our list is unsurprisingly the most popular-selling sports supplement year on year. Whey protein is a high quality protein, which contains all our essential amino acids and has enough Leucine per 30g serving to promote muscle protein synthesis (MPS) [1]. Leucine is an important nutritional trigger of MPS and MPS is the process by which the body uses amino acids to create new muscle proteins, promoting recovery and muscle growth.

Combined with other quality sources of protein, such as meat, fish, dairy and eggs, whey protein is a cost effective and easily digestible method of meeting daily protein allowances. Remember that this is the main factor to consider when looking to build muscle – as good as whey protein is, simply using a shake post-workout will not be enough and should be used in conjunction with other, whole food protein sources to meet your daily targets.

In this sense, whey is nothing ‘special’ with regards to being a protein source, but for those who struggle to reach their protein requirements, whey protein will be an efficient way to hit these targets and has been shown in several studies to promote muscle growth when used as a supplement both pre and post workout [2, 3].

This rationale for a supplement providing what we may not be able to get solely from the diet also extends to carbohydrates and fats. In terms of carbohydrates, the use of fast-digesting carbs such as Dextrose, Vitargo and Highly Branched Cyclic Dextrin may not be essential if we are able to consume enough carbs in the diet for our goals. However, for those who need to refuel quickly after exercise (such as training/performing multiple times in the same day) then these can come in handy when consuming carbs in the amount required, as to get these solely from whole food sources can be challenging. These might also be useful for ‘hard gainers’ who struggle to put on muscle to bump up carb/calorie intake in an easy-to-digest form in and around their training.

Omega 3 is an essential fatty acid that is found in a dietary form as oily fish. In supplemental form it is most commonly found as either a fish oil or omega-3 supplements. It is two types of omega-3 found in fish oils, EPA and DHA, which are important in the body and separate omega-3 found in fish from the types of omega-3 found in plant sources [4]. Although plant sources of omega-3 (ALA) can convert to EPA and DHA, this does not occur in significant amounts, so for those who don’t consume enough oily fish, omega-3/fish oil supplements at 2-3g per day are often recommended [5].

Omega-3 plays many important roles in the body, including controlling the inflammatory response, supporting the immune system, cellular signalling and cellular structural properties. It is unsurprising then that research into omega-3 supplementation is an area of interest not just for general health but also for optimisation of athletic performance [6].

Much like whey protein, if we consume enough in the diet it is not essential to supplement with. However, many people do not get close to the recommended amount for optimal health, so supplementation comes highly recommended.

Next up in our list of effective supplements is creatine. Creatine is found in several supplemental forms but Creatine Monohydrate is the most widely researched and is shown to be consistently effective. Creatine works by providing increased fuel for our muscles during high intensity, anaerobic energy pathways, increasing the duration that we can sustain high demand work. This means more reps and the potential for more muscle growth.

The research consistently shows creatine to be of benefit in the development of strength and muscle mass, where training for these outcomes is reliant, in part, on the energy systems that rely on creatine [6]. However, some people may be non-responders, and this can be for a few reasons, but either they naturally have high creatine levels in the muscles which is also influenced by diet, or that they do not carry enough muscle for supplemental creatine to be stored in significant amounts to have an impact. Supplementation with around 5g of creatine will saturate the muscles fully in less than a few weeks, but for those looking to get the benefits quicker then consuming 15-20g of creatine per day, split evenly throughout the day, will saturate the muscles in just a few days.

Vitamin D is something that under the right conditions we don’t need to supplement in the body as it can be produced naturally with the help of a little bit of exposure to UV rays. Unfortunately, living far north of the equator, in the winter months we do not get enough vitamin D and many people are below their requirements for optimal health.

Vitamin D is essential for many functions in the body, including normal hormonal function, immune function and bone formation and maintenance – all of which can have an impact on performance in athletes or those who train regularly [7].

Supplementation is recommended especially during the autumn and winter months, but can be safely used all year with doses of Vitamin D3 at around 2000IU often suggested to maintain optimal levels [8].

Caffeine is famous for being the world’s favourite drug. Caffeine has shown some amazing benefits in terms of alleviating fatigue, boosting performance and even having short-term weight loss benefits [9].

Caffeine exerts many of these effects by stimulating the release of adrenaline, the ‘fight or flight’ hormone, which gets the body ready for action. Caffeine has shown benefits to performance across many sports, from endurance to strength based sports [9]. It is for this reason that caffeine is an important component in our pre-workout formulations including ELEVATE™, ELEVATE™ ZERO and Complete Pre-Workout™.

These also contain other ingredients that have a solid amount of research backing such as Beta-Alanine, which has shown some positive effects in improving performance by acting to ‘buffer’ lactic acid accumulated during intense exercise, thus improving performance and Acetyl-L-Carnitine which can improve cognitive function and may have some benefits for performance by increasing the body’s ability to use fat as a fuel, sparing muscle glycogen for when we really need it.

In summary, within the supplements industry companies are always looking for the next big thing when it comes to performance, muscle gain or weight loss. Unfortunately, these often fall short of expectations. However, there are an array of supplements that have now been around for a while, which can help support a healthy balanced diet and have been tried and tested to boost performance advantage if used correctly.

Another good read…

So you’re looking to buy muscle building supplements.

You’ve done your homework. You’ve learned the basics of building muscle and you have everything in place. Your diet is in check and so is your training. You are sleeping well and recovery is great.

The only thing that’s left to do now is to put the finishing touches, so you start searching for the best muscle building supplements around. That’s when you realize that there are, literally, hundreds of them out there…

Most muscle building supplements are useless
Unfortunately, it wouldn’t be a stretch to say that 99% of supplements in the market, including muscle building supplements, are completely and utterly useless. Not surprisingly, supplement companies are aware of this, but don’t really give a damn.

Why? Simple. Because supplement companies care about one thing and one thing only: making money.

Did you know, for example, that the following, so called, muscle building supplements have no solid scientific evidence supporting their use?

Testosterone boosters, such as Tribulus Terrestis
Nitric Oxide boosters, such as L-arginine
This is, of course, not where the list of useless muscle building supplements ends, but we don’t want to waste any more time looking at these. Let’s just dig straight into the ones that actually work!

Muscle building supplements that work
Without further ado, here are five muscle building supplements the use of which is supported by science!

  1. Creatine monohydrate
    What it is: Creatine is a nitrogenous organic acid which stores phosphate groups in the form of phosphocreatine and which helps facilitate the recycling of Adenosine Triphosphate (ATP), thereby supplying the body with energy.

Althought it is produced naturally in the body, it can also be found in some foods (mainly meat, eggs and fish) or taken as a supplement.

Muscle building supplements - Creatine

How it works: The vast quantity of research that exists (over 500 peer reviewed studies) supports creatine’s positive effects on muscle mass and training performance.

Creatine supplementation primarily works by increasing the body’s levels of creatine phosphate, thereby making more phosphate groups available for the recycling of Adenosine Diphosphate (ADP) to Adenosine Triphospate (ATP). This increases performance in terms of allowing the trainee to use more weight for a given exercise or manage to get more reps.

Of course, as we’ve talked about before, increasing the load used and training volume over time are the main drivers of muscle growth.

According to a position stand by the International Society of Sports Nutrition (ISSN), “creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training”.

How big are its effects on performance?

A review published in the Journal of Molecular and Cellular Biochemistry reported that creatine supplementation can improve maximal strength and power by 5-15%. As a result, it can also increase lean body mass by 2-5 pounds more than the control group during 4-12 weeks of training.

Safety: With regards to the safety of its use, the ISSN’s position stand goes on to state that “creatine monohydrate supplementation is not only safe, but possibly beneficial in regard to preventing injury and/or management of select medical conditions when taken within recommended guidelines.”

Its proven effectiveness and safety coupled with the fact that creatine is extremely cheap, make creatine the gold standard of muscle building supplements.

Which form to take: Note that, when we say “creatine”, we are referring to creatine monohydrate (CM). Other forms of creatine, such as creatine ethyl ester (CEE) and Kre Alkalyn (KA) have been heavily promoted as superior forms of creatine. However, these are not only more expensive but also lack any research showing the same degree of effectiveness as creatine monohydrate.

How to take it: According to research published in the Journal of Applied Physiology, the quickest way to saturate creatine stores is by taking around 20 grams of creatine monohydrate per day (usually divided in 4-5 doses) for 5-7 days.

If you are not in a rush and prefer to avoid the loading phase, muscle creatine stores can also be saturated by taking around 3-5 grams of creatine monohydrate every day for around 4 weeks.

The above protocols should be followed by a maintenance dose of around 3-5 grams per day.

  1. Protein powders
    What it is: You can’t have a list of muscle building supplements without mentioning protein! As a nutrient, proteins are polymer chains made of amino acids held together by peptide bonds. During digestion, protein is broken down into amino acids, which are used by the body for a number of functions, including for muscle building and repair.

Protein powders are, essentially, used to supplement the diet with extra protein, when insufficient levels are taken from food.

How it works: Dietary protein helps increase muscle mass by providing the building blocks of muscles (amino acids), which are required at higher levels for exercising individuals looking to build muscle. This is because exercise increases muscle protein turnover, meaning that it causes an increase in muscle protein breakdown while also making your body more sensitive to the anabolic properties of protein.

Combined, the stimulus from an intense resistance training session together with sufficient protein, lead to a net anabolic state. This is a state where the rate of muscle protein synthesis exceeds the rate of muscle protein breakdown.

The result? More muscle!

Muscle Building Supplements - MPS

Safety: as we’ve mentioned in another article, scientific research to date suggests that high protein diets are perfectly safe for healthy individuals, with studies such as this one, this one, this one and this one showing no harmful effects of high protein diets on renal function, liver function or bone health.

Moreover, a recent study by Dr Jose Antonio’s lab suggests that for young, healthy adults who routinely engage in resistance training, very high protein diets (up to 3.3g per kg of body weight) are unlikely to negatively impact your health, provided that these take place inside the context of an overall healthy diet with sufficient levels of micronutrients and fiber.

What type of protein to get: With regards to the question of which type of protein supplement to get, research suggests that milk- and egg-derived proteins offer a better amino acid profile than vegetarian-derived proteins do, and that a combination of whey and casein may result in a higher increase in muscle protein accretion.

This is because whey and casein are digested and absorbed at different rates, with whey being digested rapidly and quickly raising the amino acid levels in the blood, and casein being absorbed slowly over the course of a few hours, resulting in a slow and sustained heightening of blood amino acid levels.

How to take it: You can supplement with protein at any time of the day, since your primary objective should be to meet your daily protein target.

With regards to the daily protein intake, research published in the journal of Amino Acids suggests that a great starting point is to aim for around 1 gram of protein per pound of lean body mass. So, if, for example, you weigh 150 lbs at 10% body fat, you would aim for around 135 grams of protein per day (150 – (150 x 10%)).

Based on our experience and with flavoring, consistency, mixing and effectiveness in mind, we advise our clients to get a whey protein powder and a casein powder and to:

use whey in water before and during a workout
use casein before bed
mix whey with milk or with casein during all other times of the day
3. Beta alanine
What it is: Beta alanine is a non-essential beta amino acid which the body uses along with L-histidine to form a dipeptide called carnosine.

Although carnosine is comprised of both L-histidine and beta alanine, beta alanine is the rate limiting precursor of carnosine. Simply put, the levels of canrosine in the body are limited by how much beta alanine is available.

Muscle Building Supplements - Carnosine

How it works: Beta alanine supplementation results in higher carnosine levels in the body, which is how it works to increase training performance and, consequently, muscle growth.

Since carnosine is one of the primary muscle-buffering substances in muscles, higher carnosine levels in the body can offer protection from exercise-induced acidity in the muscles, thereby increasing the amount of work the muscles can do before they become fatigued.

Simply put, beta alanine supplementation increases the body’s carnosine levels, while carnosine helps increase work capacity and decrease time to fatigue.

According to a relatively recent meta analysis, the increased performance from beta alanine supplementation will only become apparent in higher repetition sets or in high intensity aerobic exercise that lasts between 60 and 240 seconds.

Safety: In short-term studies and in the suggested doses, it appears that beta alanine supplementation is safe. Supplementation has not been studied in the long-term, so it’s difficult to assess how safe it is when taken chronically.

The only side effect of beta alanine appears to be mild paresthesia, which is a sense of tingling of the skin felt mostly on the face and which seems to be harmless.

How to take it: The clinically effective dose of beta alanine is between 2 and 5 grams per day. Since it works by buffering carnosine levels in the body when taken consistently, the timing of supplementation relative to exercise doesn’t really matter.

  1. Weight gain powders
    What it is: Weight gain powders (or weight gainers) are, in essence, high calorie powders that usually contain some protein, lots of carbs and some fats.

How it works: As we’ve talked about before, eating for maximum muscle growth involves primarily getting enough calories and protein.

Although significant muscle growth can happen even in a caloric deficit, this is usually limited to:

overfat beginners
people returning to exercise from a long layoff
those correcting something they were previously getting very wrong with exercise or nutrition
people on calorie repartitioning drugs
Muscle Building Supplements - Weight Gainers

Weight gainers, essentially, work by helping trainees take in enough calories to support muscle growth. This is especially true for “hard gainers” – people whose levels of Non Exercise Activity Thermogenesis (NEAT) increase a lot in response to overfeeding.

Although “just eating more” is always a choice, weight gainers pack a lot of calories and can be a good choice for people who just aren’t hungry enough to eat a big meal or who don’t have time for it.

Safety: Provided that weight gainers are not consumed to the degree that one becomes overweight, there is no reason to be worried about their safety, since they are, essentially, powdered food.

What type to get: It’s difficult to make any specific recommendations with regards to specific products, since the choice will depend on your personal circumstances.

Here are a few general guidelines to help you make a better choice:

unless you have an allergy to milk, it’s a good idea that the protein in the gainer is made from milk (whey, casein, milk protein isolate, etc)
make sure that the carb sources aren’t just dextrose, maltodextrin or other sugars
choose a product from a reliable manufacturer (e.g. My Protein or Dymatize)
consider making your own gainer with a milk-based protein, some good carb sources (e.g. bananas, oats and honey) and a good fat source (e.g. peanut butter or coconut oil)
if you are already getting enough calories from food, don’t get a weight gainer
How to take it: You can take a weight gainer at any time of the day, since your primary objective should be to meet your daily calorie needs.

  1. Citrulline malate
    What it is: L-citrulline is a non essential amino acid which is naturally produced in the body and which was first isolated from watermelon, while malate comes from malic acid and is an intermediate of the Krebs cycle – a series of chemical reactions used to release stored energy from carbohydrates, fats and proteins.

Citrulline malate is, therefore, the combination of the two.

How it works: L-citrulline helps the synthesis of Nitric Oxide (NO), as citrulline is converted into arginine in the kidneys, which is a rate limiting step in NO synthesis.

Greater amounts of NO can result in increased blood flow, which may improve the delivery of nutrients to the muscles and help with the clearance of waste products, thereby improving muscle function and reducing fatigue.

Malate can mitigate lactic acid production and use it to form more pyruvate, thereby increasing aerobic enegry production and creating more ATP.

The synergistic combination of L-citrulling and malate can, therefore, result in:

an increased rate of ATP production during exercise
an increased recovery rate of phosphocreatine after exercise
increased bicarbonate reabsorption
decrease lactic acid accumulation
Combined, the above can result in improved endurance for both aerobic and anaerobic prolonged exercise, help increase training volume and, potentially, maximal strength, as well as muscle growth.

Safety: With regards to the safety of its use, although no long-term data are available, it appears that, at least in the short term, citrulline malate supplementation is safe and free of side effects.

How to take it: The clinically effective dose of citrulline malate is between 6 and 8 grams, taken around 60 minutes before exercise.

Summing up
To quickly sum this up, here are the five muscle building supplements we think have good scientific evidence to support their use, as well as the recommended doses for each:

Creatine monohydrate: 20 grams per day (divided in 4 doses) for 5-7 days or 3-5 grams per day for 3-4 weeks, followed by a maintenance dose of 2-3 grams per day
Protein powders: whey and/or casein taken as needed to hit daily protein needs (see protein powder section for recommendations on timing)
Beta alanine: 2-5 grams per day
Weight gain powders: if and as needed to hit daily caloric goals
Citrulline malate: 6-8 grams around 1 hour before exercise
That’s it!

If you enjoyed this post on muscle building supplements, please help us make science-based fitness mainstream by sharing it!

This site seems to be pretty good and I think they are currently testing CBD products labdoor check there site

I frequent there as well…lots of good info.

PWO? Trying to increase my vocabulary. Thanks

Thank you so much. A lot to take in. I have made notes and I will keep on track. Thanks for the summery

PWO = Preworkout

Unfortunately PWO sometimes gets a little confused with ‘post workout’ as well.

I never understood why someone would use pwo for post workout. I usually just write it out or just put postw or something

what supplements or Vitamins to choice?

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