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There’s more to the month of February than just Valentine’s Day; it also happens to be National Heart Month. Although heart disease is the leading cause of death among both men and women worldwide, it is often preventable. If you really want to show your loved ones how much you care about them, give them the gift that lasts a lifetime: a renewed commitment to being around and healthy for the long term!

Here are five nutrients that have actual evidence behind their effects and have been shown to help lower your risk for heart disease. If you’re eating a vegetable-rich diet like you should be, you already get a fair amount of most of them, but others can easily be added through strategic supplementation.

1 Nitrates

Nitrates and potassium are two of the big reasons vegetables are so good for you. Nitrates, found in beets and a variety of leafy greens, are a reliable and effective way to increase nitric oxide synthesis in the body, which improves circulation and reduces blood pressure.

Nitrates, found in beets and a variety of leafy greens, are a reliable and effective way to increase nitric oxide synthesis in the body, which improves circulation and reduces blood pressure.

Increased NO production can also improve muscular endurance, which is a why beet root extract is an increasingly popular ingredient in supplements for both strength athletes and endurance athletes. But there’s a definite health angle, too.

Eating a diet high in nitrates decreases your risk for hypertension and the associated problems, such as myocardial infarctions and sexual dysfunction.

2 Garlic

Hydrogen sulfide is another compound that can reduce blood pressure. In fact, it even aids in the creation of new blood vessels. As I explained in the article “5 Underrated Supplements for Health,” garlic, whether part of the diet or ingested through supplementation, is a cheap and potent way to increase hydrogen sulfide’s signaling in the body. Like elevated nitric oxide levels, improved hydrogen-sulfide signaling helps sustain reduced blood pressure, while also promoting the growth of new arterioles.

Garlic, whether part of the diet or ingested through supplementation, is a cheap and potent way to increase hydrogen sulfide’s signaling in the body.

Studies show that garlic can also reduce arterial calcification, as well as lower cholesterol and triglyceride levels, though this effect is less potent than its effect on hydrogen sulfide. No matter how you ingest it, garlic is a good heart-healthy choice because it can improve several parameters of heart health.

3 Vitamin K

A healthy artery is a flexible one. During arterial calcification, calcium adheres to the artery wall, increasing its stiffness. Arterial stiffness and “compliance” (the inverse of stiffness) are very reliable biomarkers of mortality from cardiovascular diseases.

In addition to providing benefits for bone health, Vitamin K—found in particularly high doses in foods like kale and prunes—is one of the few nutrients that may be able to reduce arterial calcification.

However, there’s a catch: The optimum daily intake for vitamin K supplementation, characterized by heart-health benefits, is higher than the amount food could reasonably provide.

This is why it can be a good idea to add vitamin K, even if you’re already eating foods rich in vitamin K.

4 Berberine

Insulin resistance can worsen cardiovascular health over time, since chronically elevated blood sugar levels can cause tissue damage and increased blood pressure. Berberine works because it’s an AMPK activator, which means it draws glucose (sugar) and lipids (fat) into a cell, allowing them to be used as energy.

In this regard, it’s comparable to the diabetes drug metformin, and some studies indicate it’s a very potent blood-glucose-lowering agent that can be beneficial for people with glucose intolerance and diabetes. Berberine supplementation also supports healthy cholesterol and triglyceride levels.

5 Terminalia arjuna

Unlike the supplements above, which indirectly benefit the heart by improving and protecting blood vessels and other tissue, a water extract made of the bark from the arjuna tree seems to affect the heart directly.

Although its exact mechanisms are unknown, some studies indicate Terminalia arjuna has a protective effect on cardiac tissue, shielding it from catecholamines or elevated glucose levels.

Human studies on Terminalia arjuna have been limited by their small number of participants, but results having been promising so far, especially in regard to left-ventricle function.

Start On The Plate, Help With The Bottle

Adding more garlic, leafy greens, and beets to your diet is an easy first step to protect your heart, and February is the perfect time to get started! Remember: In sports, performance, and especially in overall health, supplementation only comes after ensuring your nutrition is in check—and that you’re getting enough sleep.

References

Garlic – Scientific Review on Usage, Dosage, Side Effects. (2014, October 26). Retrieved from http://examine.com/supplements/Garlic/

Independent Analysis on Supplements & Nutrition. (2014, October 26). Retrieved from http://examine.com/supplements/Vitamin K/

Independent Analysis on Supplements & Nutrition. (2013, October 19). Retrieved from http://examine.com/supplements/Beet Root/

Nitrate – Scientific Review on Usage, Dosage, Side Effects. (2014, November 11). Retrieved from http://examine.com/supplements/Nitrate/

Berberine – Scientific Review on Usage, Dosage, Side Effects. (2014, March 23). Retrieved from http://examine.com/supplements/Berberine/

Independent Analysis on Supplements & Nutrition. (2013, September 30). Retrieved from http://examine.com/supplements/Terminalia arjuna/

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Food or supplements?

Do you like eating or do you take lots of supplements like me to compensate the lack of nutrients you’re absorbing through food?

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Food or supplements?

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Sports Medicine Australia, the peak organisation for professionals in sports medicine and sports science, has urged those considering purchasing performance enhancing products via the internet to think again.

With the recent news that an elite footballer is facing a two year playing ban for inadvertently purchasing a banned substance via the internet, highlights the need for caution to be exercised when dealing with online purchase of supplements.

Sports Medicine Australia spokesperson and sports physician Dr Peter Larkins said with the prevalence of online ‘drug’ shopping at an all time high, all shoppers need to realise the dangers associated with dealing with products such as these in the online space.

“There are a lot of people purchasing products online in the belief of outcomes such as enhanced sporting performance and weight loss,” said Dr Peter Larkins.

“Quite often they are unaware that the products they are purchasing contain banned substances such as anabolic substances and amphetamines.

“Online sites target those looking for a quick fix and often they don’t always disclose their product ingredients raising the prospect of unsuspecting buyers, purchasing masked, harmful and often banned substances.

“Sportspeople, whether at an elite or community level considering purchasing supplements of any kind should be aware that the internet is not the place to buy.

“Supplements should only be purchased from reputable outlets and always be bought in consultation with a suitable sports medicine practitioner or sports dietitian .

“This will ensure that what is purchased is not a waste of money, will not be detrimental to one’s health and not a banned substance” said Dr Peter Larkins.

For more on the dangers of performance enhancing drugs Sports Medicine Australia has developed the CleanEdge website which provides information on all aspects of enhancing sporting performance.

Source:
www.cleanedge.com.au

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Internet supplements - a click towards poor performance

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hormonal modulation supplements?

Hello mates, I need to lower the prolactin, estradiol and download the increase testosterone. I want to do it all naturally, what types of supplements I use for my purpose?

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I have been taking supplements for the better part of my adult life. When I was younger—I’ll be honest here—it was all the hype supplements. You know the ones. They “guaranteed” I would gain 10 pounds of muscle or bench press 50 more pounds in a month. I simply took them and trusted that they worked.

Then, in 2011, I almost died from an electrolyte deficiency. I couldn’t believe it, because I thought I had pretty much solved the nutrition riddle. Turned out I definitely hadn’t! But I heeded the wake-up call and gave a more critical eye to everything that entered my body. Supplements will always be a part of my nutritional protocol, but I’m more committed than ever to knowing what each individual one does for me. I no longer trust anything without doing plenty of research first.

Not everything I used to take withstands my new level of scrutiny. But these six supplements still have a place in my fitness regimen, and could be game-changers for you, too.

Why Food Really Matters

This is the point in the article where someone usually tells you that you need to dial in your nutrition first, because otherwise your body won’t change at all, no matter how many supplements you take. This is true—to a point. Honestly, you might take something new and see a small change in the short term. But did the supplement really cause that change, or did something in your diet? If you don’t have an in-depth knowledge of and control over what you eat, then you simply don’t know. And—here’s the key—if you want the change to last more than just a day or two, you need to know. Otherwise, you’re just throwing money around.

“To gain the most muscle with the least amount of fat, I get 40 percent of my calories from carbohydrates, 30 percent from protein, and 30 percent are from fat. When I’m trying to build muscle, I may take in more carbs and protein and eat slightly less fat, but it all depends on how my body reacts.”

Does this mean you have to obsess over your diet? Definitely not; you just need to be on top of it. My nutrition plan is pretty straightforward. I eat to stay lean throughout the year so I can be ready for photo shoots, competitions, and event appearances when needed. But I also want to continue to develop my physique and add on quality muscle where I can. To achieve this, I make sure my nutrient intake aligns with my goals. You must do the same.

According to the Academy of Nutrition and Dietetics, the recommended macronutrient distribution ranges for adults are as follows: 10-35 percent of your daily calories should come from protein, 20-35 percent of your daily calories should come from fat, and 45-65 percent of your daily calories should from carbohydrates. It’s easy to look down on these numbers, since they’re for the general public rather than bodybuilders and athletes. But if you don’t know what your macros are, then these are better than yours. Sorry to rain on your snack parade.

I eat to stay lean throughout the year so I can be ready for photo shoots, competitions, and event appearances when needed.

So start by tracking what you do now, and then get systematic. Here’s my breakdown, as a point of comparison. To gain the most muscle with the least amount of fat, I get 40 percent of my calories from carbohydrates, 30 percent from protein, and 30 percent are from fat. When I’m trying to build muscle, I may take in more carbs and protein and eat slightly less fat, but it all depends on how my body reacts.

After years of following this basic system, I know what it looks like on the plate, what it feels like through the day, and what results it will produce in combination with my training. So when I add a supplement—any supplement—into the mix, I can be more confident in saying whether it’s working or not.

MY SUPP STAPLES

Just like macronutrient breakdowns, supplement stacks really only work in support of specific goals. But once you’ve got a sustainable, systematic approach to nutrition, these six supplements can make a big difference in your results in the gym and the mirror.

Multivitamin

If you’re on a fairly regimented diet, a multivitamin serves as a failsafe for your nutrition. Taking a little pill or two can ensure that your body is getting its daily dose of essential vitamins and minerals, which is especially important, given how depleting hard training can be.* Moreover, one or two capsules of multivitamins are much easier to take than the handful you’d need if you were taking a pill for each individual vitamin.

When choosing a multi, examine the label critically. Some are geared toward athletes, some to men, and some to women, and some to certain age groups. Know the differences, and know why what you’re taking is right for you. Make sure you are getting something that is high quality, easy to digest, and free of fillers.

Whey Protein

Although you can get all of your protein needs through whole food, if you’re like most of us you’ll probably find yourself getting tired of eating pretty quickly. This is where a shake can be crucial. If you’re in this for the long haul—aren’t you?—whey protein makes for a quick, convenient source of quality calories and makes getting those essential amino acids much easier.

Whey protein makes for a quick, convenient source of quality calories and makes getting those essential amino acids much easier.

For those who need a lot of protein and don’t have the time to sit down for 6-7 meals, it can mean the difference between sticking to your macros and going AWOL.

Fish Oil

Fish oil delivers omega-3 fatty acids that our bodies can’t make on our own. Even if you eat fish 1-2 times per week, you won’t get enough omega-3s to meet your body’s needs. By taking a high-quality fish oil, you can reduce triglycerides, lower your risk of heart disease, improve recovery from exercise, and protect your brain health.*

A growing body of research also suggests that omega-3s may even help you lose body fat. Like multivitamins, though, quality is crucial when it comes to fish oil. When choosing a good fish oil supplement, look for one that contains a minimum of 2 grams combined EPA and DHA daily.

Creatine

When I was in high school, creatine was all the rage. But at the time, creatine was also one of the most expensive supps, especially for a teenage kid. The first time I took creatine, I felt like I was superhuman! (Now that I look back, I’m sure the acute effects were just all in my head.)

Although I wasn’t any closer to joining the Justice League, I did notice consistent gains when I took creatine. Fortunately, the price has since come way down! I recommend it to anyone trying to add quality muscle.

Creatine is one of the most extensively studied nutritional supplements, and has repeatedly been found to be safe. Today, it is being effectively utilized by hundreds of thousands of athletes in all types of sports.

But what does it do? The short story is that it provides your muscles with more of their preferred fuel during intense exercise, leading to a more pronounced training effect.

Using 3-5 grams per day can help improve strength and speed, and help you put on weight.*

Vitamin D3

Vitamin D often gets overlooked, but given that well over half of the population is deficient in this crucial nutrient, I think it qualifies as a must. To use me as an example, I do my best to be active outdoors as often as possible, and I hit the tanning beds on occasion. Despite this, I have twice now been diagnosed as vitamin D deficient. The second time that happened, I decided to be more proactive and add this inexpensive supp into my daily mix.

Sufficient levels of vitamin D are essential for maintaining good health in far too many ways to list here. Low vitamin D levels have been linked to weight gain, depression, poor nutrient absorption, and low bone density.* When you look for a Vitamin D product, make sure it’s D3, which is the most bioavailable form.

Greens Products

I’ll be honest: I don’t need to take a greens product because I eat way more fruits and veggies than are recommended. However, I know that I’m the exception. Less than 6 percent of men and 9 percent of women aged 5-34 consume the recommended minimum of five servings of fruits and vegetables each day. Add complications like travel into the mix, and the odds against you shrink even more.

Greens can help fill this void and help keep you healthy.* They’re not a replacement for fruits and vegetables—nothing is—but they’re a solid backup plan.

These are the supplements that work really well for me, but there’s no telling if they’ll work as well for you. We all have different bodies that respond in their own way to nutrition and training. Where one person may thrive, another may not. But there’s always an explanation if you look hard enough, so pay attention to your body and the changes that occur. Give things time to work, and then make adjustments to your training, nutrition, and supplementation when necessary.

This isn’t a race; it’s a lifestyle. Make each step a step forward.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.