3 Supplements You Aren't Taking BUT Should Be! (Not Sponsored*)

GAMMA-AMINOBUTYMC ACID (GABA)

 Actually classified as a neurotransmitter, studies show that GABA increases the body's sleeping cycle; and getting a good night's sleep can lead to more energy and higher levels of concentration throughout the day. In addition, it reduces blood pressure and anxiety. Five grams can stimulate the release of growth hormone within 30 minutes of ingestion.

DOSAGE: 2-10g per day before workouts and/or before bed on an empty stomach

GABA is a neurotransmitter found throughout the central nervous system.  It is shown to increase the sleep cycle and supports energy and concentration.

GABA helps prevent restlessness, irritability and anxiety caused by the over-firing of nerve cells. Promotes calmness.

500 mg to 10 grams per day before workouts and/or at bedtime on an empty stomach.

GLYCOCYAMINE

Glycocyamine increases the production of creatine in the body. It is an immediate precursor of creatine and is transported to the liver and kidneys, where it is converted to creatine in the presence of betaine. Glycocyamine also appears to enhance glucose and creatine uptake by muscle cells. One caveat is the risk factor involved with it. Studies reveal that it can increase homocysteine-a protein associated with heart disease.

1-1.5g twice a day, plus 2-3g of betaine or a product containing betaine, dimethylgtycine, or S-adenosyl-L-methionine (SAMe)

Collagen Hydrolysate

Collagen hydrolysate is a digestable from of collagen protein. Throughout it's history it has been used as a cartilage support product. It is also recommended to support other connective tissues as well, including hair, skin and nails.

According to Flex Magazine:

"One study on osteoarthritis patients reported that those taking collagen had significant pain reduction and could reduce their use of nonsteroidal anti-inflammatory drugs. Collagen hydrolysate also stimulates the synthesis of type II collagen in cartilage."

Try 1 to 10 grams per day for 12 weeks.

References:
Hydrolyzed collagen on Wikipedia

Citrulline Malate

Citrulline is converted to arginine in the body. Taking citrulline increases nitric oxide levels better than taking arginine. Citrulline also removes ammonia from the body increasing endurance and delaying muscle fatigue.

According to Flex Magazine:
"Citrulline malate elevates muscle ATP by 35% during exercise and increases the rate of creatine phosphate resynthesis by 20%."

Take 3-6g of L-citrulline or citrulline malate 30-60 minutes before workouts

Cinnamon Extract

Cinnamon which has been in use for thousands of years contains hydroxychalone. This active ingredient imitates the effects of insulin. You know how powerful insulin is as an anabolic hormone.

Cinnamon aids insulin in driving nutrients including carbohydrates and amino acids into muscle cells. The benefit of this is that less carbohydrates will end up being stored as body fat.

Try taking 100-250mg with meals daily and post-workout with creatine.

Look for the trademarked cinnamon extract CinnulinPF.

GREEN-TEA EXTRACT

Green tea is full of catechins, powerfull compounds that include epigallocatechin gallate (EGCG). EGCG is the ingredient responsible for the tea's fatburning.

EGCG's has the ability to inhibit an enzyme that breaks down norepinephrine, the neurotransmitter involved in regulating metabolic rate and fat burning.

Green tea also is a antioxidant that supports general wellness within the body.

Look for a standardized extract containing EGCG and take 500mg 1 to 3 times daily before meals.

CHRYSIN

Chrysin (5,7-di-hydroxyflavone) is a flavonoid compound that inhibits the aromatase enzyme. This means that it inhibits the conversion of testosterone into estrogen.

Texas Tech University, in Lubbock researchers have found that it can also directly increase testosterone production by enhancing the testis' ability to convert cholesterol into steroid hormones such as testosterone.

Try 1g with breakfast, lunch, and the last meal of the day

CHROMIUM

Chromium is a mineral essential for helping regulate insulin function. It has been shown that it can  reduce carb cravings, aid fat loss, and lower cortisol levels.

Try 200-400 micrograms (mcg) of chromium picolinate or chromium nicotinate per day with meals

Arabinose (L-arabinose)

Excerpted from Block Absorption of Killer Carbohydrates

Researchers have identified a potent sucrase inhibitor called L-arabinose. Although it is a simple plant sugar, L-arabinose is indigestible and cannot be absorbed into the blood. Instead it remains in the digestive tract and is eventually excreted.11,12 By blocking metabolism of sucrose, L-arabinose inhibits the spike in blood sugar and fat synthesis that would otherwise follow a sugar-rich meal.12 In animal models, L-arabinose virtually eliminates the rise in blood sugar following administration of sucrose, with blood glucose levels rising only 2% higher than in control animals that did not receive sucrose. L-arabinose did not exert any effect on serum glucose levels in control animals that did not receive sucrose.13

L-arabinose has been proven safe in both short- and long-term studies, and may contribute to lowered levels of glycosylated hemoglobin (hemoglobin A1C),14 a measure of chronic exposure to sugar in the blood. A study combining L-arabinose and white bean extract (see next page) not only smoothed out postprandial glucose spikes and reduced insulin levels—it lowered systolic blood pressure.14

CHONDROITIN

Chondroitin can help ease arthritis symptoms and may also protect joints from destructive enzymes.

It may take three months of continuous use before effects are noticeable.

Take 800-l,500mg of chondroitin sulfate or chondroitin hydrochloride daily in divided doses.

Chocamine

This extract from cocoa provides all the benefits of chocolate without the sugar or fat. The active compounds in chocamine help suppress appetite and enhance metabolism. The components include caffeine, tyramine, theobromine, and phenylethylamine.

Try chocamine to boost energy, improve mood, concentration, and alertness.

Take 1-2g up to three times per day.

Chlorophyll

Chlorophyll has been touted for years to help to boost endurance by aiding the oxygen delivery to muscles and as an internal deodarant. It may also protect against certain cancers.

Chlorophyll is a group of green pigments that absorbs light for plant photosynthesis. It provides humans with antioxidant and antiinflammatory benefits. Daily use can decrease DNA damage by more than 50% helping with muscle recovery.

Try l00mg two or three times per day.

Casein Protein

This is the fraction of milk protein that makes up 80% of the protein. Casein provides a steady stream of amino acids over a longer period of time. As compared to whey protein, the soluble protein fraction in milk, casein takes 3 times longer to digest.  This makes it an excellent bedtime protein or a good addition to your post-workout shake.

Take 20-40g between meals and/or before bedtime. Also consider  adding 10-20g to the 20g of whey in your post-workout shake.

Chitosan

This charged protein derived from chitin attracts, binds, and removes fat from the digestive system before it can be absorbed by the body.

Try 2g before high-fat meals.

CARNOSINE

Carnosine is formed by beta-alanine when it combines with histidine within muscle tissue.  When take as Carnosine rather than beta-alanine the body breaks down carnosine in the digestive tract to beta-alanine and histidine. It then has to get reassembled in muscle cells. Beta-Alanine is more cost effective to use over carnosine.

Some users do not like the tingle that beta-alanine causes however.

Take 1.6g with your pre- and post-workout shakes. Or smaller amounts throughout the day totalling 3.2g to avoid the tingle. 

CAPSAICIN

The chemical in chili peppers that makes them spicy, capsaicin enhances fat loss by first raising levels of the neurohormone norepinephrine, which increases metabolic rate. It has been found to elevate fat burning when taken an hour before aerobic exercise and can also decrease hunger. Look for capsaicin supplements that list Scoville thermal units, or heat units, with a dosage that supplies 40,000-80,000 units. You can also take 1/4 tsp of ground red pepper or cayenne pepper that lists the heat units.

Take 1 capsule containing 40,000-80,000 units 30 minutes before meals and one hour before cardio.

Calcium

Essential for growth of the musculoskeletal system, calcium also regulates and is critical for the contraction and relaxation of muscle tissue. In addition, it can help burn body fat by promoting thermogenesis and reducing dietary fat absorption.

DOSAGE: 500-600mg two or three times per day

Caffeine for strength and power: 200-400mg one hour before workouts

A stimulant and effective fat burner due to its ability to increase the release of fat from fat cells, caffeine has been shown to boost strength and power output when taken one hour before workouts. 

For fat loss and weight management: 100-200mg between meals; mental acuity and focus: 50-200mg every couple of hours; strength and power: 200-400mg one hour before workouts

Acai is one of nature's richest sources of anthocyanins

Central and South American superfruit that grows in clusters of round, dark purple-to-black, berry-shaped fruits. Used to make juice, ice pops, and herbal supplements.

Acai is one of nature's richest sources of anthocyanins--a type of bioflavonoid. Anthocyanins make up the purple, red, and blue-black pigments found within certain berries, fruits, plants, and flowers.

The fruit of acai also contains protein, fiber, enzymes, vitamin E, amino acids, minerals (potassium, calcium, magnesium, phosphorus, copper, manganese, zinc, and boron), phytosterols, and beneficial fatty acids.

Other names:

Acai-do-baixo Amazonas, Acai-do-para, Acaizeiro, Assai, Palmito acai, Piria

Botanical names:

Euterpe oleracea Mart.