Obviously, most of us want to get the maximum efficiency out of our exercises. To this end, we delved into the depths of the fitness world, through medical journals, fitness magazines, forums, and more, to find out what actually works.
More importantly, we wanted to figure out what works in each step of the journey to fitness. With all the protein powders (even new ones like bone broth protein) to all of the new preworkout and postworkout products flooding the market, it can be very difficult in deciding which are the right dietary supplements you need that are both safe and effective without breaking the bank.
Certain compounds are simply more effective for those already in shape, while others are more beneficial for getting in shape.
Conflicting information about various supplements, diets, and routines are everywhere, so we made it our duty to sort the fact from the fiction to bring you a list of the things that you need to be the very best you can be.
A lot of the substances advertised or recommended through various sources contain ingredients, such as whey protein, which are nearly universally recommended, but the same sources often misunderstood or flat out didn’t know why these substances work the way they do.
Rather than throw out our list of the “best” or the “most explosive” compounds, we thought you might want to know why we recommended each one. So we took the time to find the scientific evidence to support even the boldest claims.
The following supplements are what we found most supported by the science and the results, and we hope they help you in your journey to health and fitness success.
We’ve separated them into a few different categories, based upon their primary benefit to your health, but many of these have benefits that transcend their categories to promote your overall health and well-being.
Many pre-workout mixes contain several or even all of the ingredients which folow, and can be a great addition to any supplement or exercise routine.
A pre-workout mix is a combination of various supplements designed to give you the best results from your workout.
The specific formula of a pre-workout mix and the levels of each supplement vary greatly from mix to mix, but their general idea is the same: to improve your power, endurance, performance, and recovery to provide you with the ultimate boost to your exercise routine.
In general, a pre-workout mix will come with several of the ingredients on the following list , but some will skip important ingredients in order to reduce cost or reduce complexity of the mix. A product that does not contain all of the listed ingredients which follow may still work as an incredibly reliable addition to your workout regimen.
We found several mixes that were of high quality and in good standing with their communities of users and researchers. There were so many, in fact, that we weren’t able to choose just one to suggest here. Instead, we’ve decided to list the ingredients for you, and their benefits, so that you can make the most educated, well-researched decision for yourself as to which pre-workout mix and supplement you want to take to reach your fitness goals.
You can take a look at our evolving health guide on pre-workout and post-workout supplements here.
Fat Burning Supplements
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The first group of supplements we wanted to address is the most ubiquitous to all of us who seek greater levels of confidence and fitness: fat burning supplements.
While there are several drugs and medicines available that focus on weight loss through avenues such as hunger suppression, both over-the-counter and available with a prescription, we instead wanted to focus on supplements that would allow you to lose fat, rather than just lose weight.
The distinction here is important, as weight loss from crash diets or diet pills can just as often be weight lost from the muscles and bones losing nutrients, or even just from losing stored water.
Losing muscle or bone mass is not only dangerous for your health, it is counter-productive to improving overall health and well-being. It can also lead to issues with confidence when the weight drops, but the fat remains.
Green Tea and Green Tea Extract.
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As we have talked about in our other videos, green tea and green tea extract can be a powerful addition to any weight loss routine. Most notably, though, is that green tea and green tea extract don’t promote the type of dangerous water-weight or muscle-weight loss that other dietary supplements can promote in the interest of quick results. They instead work by improving the body’s base rate of releasing fat from fat cells.
The catechines in green tea literally work with the body to improve the rate at which fatty acid is released, which can drastically improve weight-loss, promote the use of fat as a fuel over protein or carbohydrates (compounding the fat-loss benefits), and improve your base metabolic rate. Green tea is one of the greatest, most easily-available compounds you can add to your daily routine to really produce noticeable results in fat-loss and health improvement.
Energy & Power Boosting Supplements.
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If your goal is to burn fat and look your best while also improving your overall health, it is important to make sure that you have the energy needed to complete the exercises to the best of your abilities.
Crash diets and fad diets often leave you feeling tired and fatigued, even when doing only moderate to light exercises. This can make it difficult to get the results you truly desire. Along with eating right and getting enough sleep, you can supplement your diet with the compounds on this list to improve the energy and power you have to get through the day.
Some of these compounds, such as caffeine, you may already be familiar with, and even already supplement unintentionally with coffee or soda. Others will be new to you and your routine.
This list was designed with your health in mind, and we want to make sure that you have access to the safest, most reliable supplements to truly get the most from everything you do. Whether you prefer cardio exercises or strength-building exercises, these substances will give you the extra boost you need to meet and exceed your goals.
Caffeine
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Everyone enjoys a nice morning cup of coffee to start their day and improve their overall wakefulness, mood, and energy. This same compound found in every morning cup of Joe (even slightly so in decaf!) can help you improve your performance in the gym, or wherever you prefer to get your workout on!
Studies indicate that caffeine can greatly improve your perception of exercise as well as reduce your fatigue when exercising. This allows you to improve your performance and get the most out of every session.
Obviously, some people are more susceptible to the effects of caffeine, based on their frequency of use and amount. What this means in that the perfect amount of caffeine for your daily routine, assuming you have a cup or two of coffee every day, may be significantly higher than someone who doesn’t drink coffee.
Pre-workout supplements often include a dose of caffeine to ensure that you get the most out of your workout, but feel free to accompany the supplement with a little extra kick if you feel that you need it.
Caffeine has also been shown to have potential benefits in the prevention of diseases such as Parkinson’s, cardiovascular disease, and certain types of cancer. Certain negative side-effects can be seen with extreme dosages of caffeine, but the dosages required to reach dangerous levels are equivalent to drinking nearly 100 cups of coffee in a single day, or approximately 10 grams of caffeine.
If you do your workouts at night, especially if you work out shortly before going to bed, you may want to reduce the intake of caffeine. The effects can last several hours and can make it difficult to get to sleep or stay asleep.
Chronic use of caffeine at high doses can lead to a minor dependency, with side-effects including headache and irritability.
If you miss a workout or a cup of coffee and begin to feel these effects, you may want to cut back on the caffeine or increase your water intake to help offset the increased metabolic functionality caused by caffeine, which is often the cause of these symptoms.
Another option for caffeine intake, as mentioned a bit before, is to switch your morning cup of coffee for a few cups of green tea. Green tea contains those catachines that are so beneficial to your health, but it also contains about 1/3rd of the amount of caffeine of a cup of coffee.
For those seeking the health benefits of caffeine who don’t enjoy coffee or who prefer to spread their caffeine intake throughout the day, green tea (or green tea extract) makes a perfectly suitable alternative.
Beta-Alanine
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Beta Alanine is a nonessential amino acid that converts to carnosine when ingested. When additional carnosine is present in the bloodstream (over and above what the body “needs” to function normally) it serves to help balance PH levels in the blood during extraneous workouts.
By providing your body with an additional source of carnosine and balancing the blood’s PH levels, one can improve their endurance and longevity in the gym without adversely affecting the health of the muscles or other systems in the body.
If you work out regularly, and if your workouts are sufficiently intense, your body’s natural beta-alanine and carnosine levels will most likely be significantly higher than a person who does not.
This is the body’s way of adjusting to your new “normal” activity level. Even after your body has adjusted however, the supplementation of additional beta-alanine can improve endurance, reduce muscle fatigue, and improve the overall quality of your workouts.
Creatine
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Creatine is a composite of 3 amino acids (glycine, arginine, and methionine) found naturally within the body that is responsible for a number of tasks.
Most notable for exercise, muscle-building, and weight loss is creatine’s ability to regenerate the molecule known as ATP, or adenosine triphosphate, which is the main source of energy for your body.
During physical exercise, such as running, weight lifting, or even yoga, ATP is consumed by your body to produce energy for your muscles. As you burn ATP, your body then uses up its stores of creatine to produce more ATP. When your body runs out of creatine, it is no longer able to produce ATP at nearly the levels necessary to continue the exercise. Because of this, you become fatigued, and must cease the exercise.
The primary benefit from creatine supplementation comes when the body is saturated with its full potential load of creatine. For most people, a supplementation of about 5-7 grams per day is advised to build up to and maintain saturation levels. For those more active, larger, or smaller, a different dose may be ideal. Fortunately, studies have shown that even at twice the recommended dose, creatine supplementation does not adversely affect the kidneys or other internal organs or processes within the body.
For those supplementing creatine, the most noticeable immediate result will probably be the increased energy or the increased water retention. The increased energy, as we’ve talked about, is due to the increased availability of ATP, but the water retention is something that may come as a surprise to those looking to creatine as an aid in their weight loss regimen. Fortunately, this water-retention is primarily focused within the muscles, where the excess cellular hydration can actually work to improve protein synethesis, thus building more muscle. This can also cause the muscles to swell slightly, making them appear larger and fuller.
Many people will claim that taking creatine either before or after a workout is better than the other, but studies have shown that the benefits to taking creatine are primarily in the saturation of the muscle tissue, and so the time that one takes the supplement is irrelevant, so long as they are absorbing a full dose and maintaining the levels over time.
Some will also indicate that creatine “cycling” is beneficial to those taking the supplement. “Cycling”, in this case, means to take the recommended dosage for a number of weeks (usually 4-8 weeks depending on who is presenting the information) and then cutting creatine supplementation for a similar period of time.
The reasoning behind the idea of “cycling” is that the human body tends to develop coping mechanisms to deal with changes in environmental factors, such as supplementation. The goal of cycling is to “trick” the body into its previous state (before creatine supplementation) so that it does not become partially or wholly immune to the increased dosage.
In reality, studies on the benefits of creatine “cycling” have shown that the benefits are mostly negligible, and so long as the stored amounts of creatine remain at or near capacity, the benefits of creatine will continue to be realized.
Some programs recommend that those supplementing creatine forward load their creatine by taking a much higher dose of creatine for the first few days (up to a week) in order to saturate the body more quickly.
After loading up on creatine, the same 5-7 gram dosage is used to maintain the saturated levels within the body. The benefit of forward loading creatine in a routine is that the body will reach the saturation point more quickly than if beginning at the normal 5-7 gram dosage, but the long-term benefits remain identical whether forward loading or not.
Many pre- or post-workout mixes will contain all or some of your daily recommended dosage of creatine, but for those seeking to maximize their benefits, be sure to check to see if it might require additional supplementation to reach optimum levels.
Creatine is great to include in your pre-workout mix to get the absolute most out of your workout. By including it within a mix, you can ensure that you are getting a nice boost of energy that will last all throughout your workout, you are combining it with the other supplements on the list to help maximize their absorption into the body, and you can help jump start your metabolism.
One important thing to note when purchasing creatine supplements is to be wary of any liquid product claiming to contain the recommended dosage of creatine. Creatine degrades in water, and so any product claiming to contain an appropriate dosage of creatine in a liquid base is likely to have contained that dosage when produced, but will contain very limited amounts by the time of consumption.
We’ve already explained the process by which it helps to produce greater energy and more explosive workouts, but the fact that it does all of this and helps to keep you going into every last repetition warrants it an extra spot on the list.
This is truly one of those supplements we talked about that transcends the barriers of our sorting system, so if you skipped to this section seeking bigger, more powerful muscles, you’ll want to make sure you’ve read through the energy and power-enhancing section, as well.
The quickest way to build the biggest, most satisfying muscles is to make sure you are getting the most out of your workout. Beyond that, creatine also serves to increase water-retention in the muscles, which can make them look bigger, feel fuller, and make sure they are well-hydrated to get the most out of your workouts.
Taurine
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Taurine is a non-essential amino acid, also known as a conditional amino acid. This means that it can be produced in the body in the pancreas given the right diet. Taurine is a pretty common component of most energy-boosting drinks and snacks, as it supports neurological performance, regulates the levels of water and minerals in the blood, and has antioxidant properties.
Taurine is believed to improve athletic performance as well, especially when combined with caffeine, but studies haven’t been conclusive on the issue as of yet. Studies have shown that taurine is effective for use as a medicine for congestive heart failure, high cholesterol, ADHD, epilepsy, liver disease, and more, making it a powerful addition to your daily supplement routine.
The largest concentrations of taurine in the body are in the brain, heart, eyes, and red blood cells. Taurine is necessary in the development and maintenance of skeletal muscle, the eyes, and the brain, as well as for cardiovascular function.
In addition to all this, taurine acts as an antioxidant in the body, preventing free radicals from damaging the DNA and cellular structures.
Muscle Building Supplements
These supplements are designed to give you the muscle-building power you’ve always dreamed of. We’ve compiled this list based upon the desire to build big, powerful muscles that not only look good, but feel good as well.
Muscle-building supplements serve an important function within the body, by providing the fuel and resources the body needs to prevent the body from reverting to the natural process of breaking down proteins for energy.
As the body gets tired or requires nutrients, it will break down various tissues in the body for energy and nutrients, and muscles are high up on the list of tissues to prioritize, even above fat in certain cases. Taking these muscle-building supplements will ensure that your body retains all the resources it needs to get the absolute maximum potential from each and every repetition.
Whether your goal is to get the six-pack abs you always wanted, to join body-building competitions, or just to feel more attractive and desirable, these are the supplements for you.
Whey Protein
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Protein is one of the major building blocks of the human body, and is important to every single cell in the body. Some cells require more protein than others for proper maintenance and construction, such as muscles, cartilage, bones, and skin. Other parts of the body, such as hair and nails, are almost entirely made of protein, and therefore require even more protein to develop and maintain.
Your body further uses protein in the production of enzymes, hormones, and other chemicals in the body.
The body does not, unfortunately, store protein in the way that it stores fat or carbohydrates, and therefore the supply of protein must be readily available through consumption of foods high in protein (or protein supplements) in order to keep the body running smoothly. Protein is readily available in meats, such as steak or fish, but these sources often come with extra nutritional “baggage”, such as an excessive amount of saturated fat.
Furthermore, not all protein sources are equal, as even in supplement form there are different sources of protein which can vary in their ease of digestion, amino acid capacity, and purity.
Whey protein contains all 9 essential amino acids, making it one of a few “complete” proteins readily available.
Whey protein supplements, however, come in various forms and purities. Before you buy them, you should consult their label to verify the amount of protein you are getting per serving. Some dietary whey protein supplement brands also include extra sugars or flavorings to improve the taste of the whey protein, which can affect the caloric value of the protein in each serving and decrease the value of the protein as a dietary supplement, depending on your other nutrition.
Be sure to check the label for added chemicals and other supplements within the powder, as you may need to adjust your intake of other supplements to offset the increased dosage from the powder.
Whey protein probably won’t be in your standard pre-workout mix, at least not in dosages that you’ll want to get the most from your workouts. This is one of the supplements on this list that we recommend acquiring separately.
Depending on your daily activity levels and your desired results, your daily recommended intake value for protein can vary greatly, so it is difficult to recommend an amount. Most sources for building muscles and physique recommend about 1-1.5 grams of protein per pound of body weight.
This means that protein will, in most cases, be your highest daily amount of any supplement. But this is normal, especially if you are trying to lose weight (fat) without losing too much muscle mass.
There are literally hundreds of whey protein supplements on the market that we could recommend, but each contain nearly an identical product. One important thing to note is that powders that advertise themselves as whey protein isolate contain a much more purified form of the protein (up to 90% pure), meaning that there is virtually no lactose and very few carbohydrates in the mixture.
For those that are lactose intolerant or who are seeking to minimize their carbohydrate intake, it is recommended that you stick to an isolate. For those who can tolerate lactose or who aren’t as concerned with the carbohydrates in whey protein (the amounts of each will be listed, so it is fairly simple to account for the carbohydrate amounts if you are dieting), a whey protein concentrate may be the better decision.
This will digest slower, allowing you to feel full longer. Concentrates also typically cost significantly less than isolates, generally speaking.
For those seeking to lose weight quickly without sacrificing muscle-mass, a high protein and low carbohydrate diet can induce a state within the body known as ketosis, in which the body converts from burning carbohydrates as its main fuel source to burning fats.
By supplementing whey protein and cutting carbohydrates in your diet, you can induce ketosis yourself, which is essentially what a keto or ketogenic diet is seeking to do.
Be vigilant when using this method, though, as the buildup of too many ketones in your system can cause your body to become acidic.
Branched-Chain Amino Acids
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Branched-chain amino acids (BCAAs) are a division of amino acids found naturally in any protein-rich foods. The function of BCAA supplementation is to prevent the onset of serum decline in the body’s BCAA count, which occurs during exercise and is responsible for the influx of tryptophan and serotonin in the brain.
This is part of what causes fatigue during exercise.
Those who ingest the entirety of their daily protein from natural sources, such as meats and eggs, may not require additional supplementation of BCAA, but those who supplement their protein intake with protein supplements should be sure their supplements contain these vital amino acids.
BCAA supplementation has been shown to prevent both physical and mental fatigue during and after aerobic exercise in scientific studies BCAA supplementation has also shown promise in improving fat oxidation, weight loss, reaction time, processing accuracy, and endurance. BCAAs are made up of three different amino acids, leucine, isoleucine, and valine, which each serve a unique purpose in the body.
Leucine . . .
Leucine is the primary BCAA responsible for the desirable effect of muscle building. It works by activating a protein (mTOR) which causes the body to undergo muscle protein synthesis, thus working to repair and build new muscle tissues. Leucine is sometimes taken by itself, rather than in a mix of the three BCAAs. Its effects are more pronounced and more heavily studied than that of the other two BCAAs.
Leucine also acts in the blood stream to reduce blood sugar. However, its effects in stimulating muscle protein synthesis also indirectly result in reduced insulin-stimulated glucose uptake, so those with diabetes or at risk for diabetes should not consider leucine as a potential cure for high blood sugar. Fortunately, the other two BCAAs (isoleucine and valine) also help in regulating blood sugar. Leucine has also been shown to benefit the reduction of fat, weight loss, lean mass gains, and overall power of those taking it.
Isoleucine
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Isoleucine also has some effect on the induction of muscle protein synthesis; though its effect is lower than that of leucine. Instead of focusing on muscle protein synthesis, isoleucine is focused primarily on the significant increase in the usage of glucose during exercise and the uptake of glucose into the muscle cells. Isoleucine also functions to help break glucose down into energy within the muscle cells, providing an even more efficient release of energy. This release of energy and increased uptake of glucose serves to not only improve the strength, endurance, and effectiveness of your workouts, but also to improve muscle-building, recovery time, and muscle health.
Isoleucine is most effective for enhancing performance if it is taken before a workout, but its effects can be severely limited if the body does not have access to enough carbohydrates to convert to glucose for the muscles. For those on a low-carb diet, or especially those on a ketogenic diet, it is recommended that a carbohydrate supplement is taken with isoleucine to help provide the body with the fuel isoleucine craves. Something as simple as a protein shake with an added scoop or two of masa harina (a Mexican corn flour which is high in niacin, dietary fiber, protein, and iron) can make the difference between moderate and exceptional results.
Valine
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Valine is the last of the three branched-chain amino acids. As far as muscle-building benefits go, valine is the least productive of the three BCAAs. However, the body can only process so much of each BCAA, so it is recommended for muscle-building, endurance, and performance nonetheless.
Furthermore, valine works to help support the body during exercise and dieting more effectively than either leucine or isoleucine in regards to beneficial effects towards insulin resistance. Because of this, as with all supplements, those with or at risk for diabetes should be aware of their blood glucose and insulin levels, and should watch them more carefully when beginning a diet, supplement regimen, or exercise regimen.
As always, if there are any concerns, you should consult a doctor for testing to be sure, but, generally speaking, valine is safe for everyone to use.
Glutamine
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Of all the supplements on this list, glutamine is probably one of the most important. This naturally-occurring amino acid is the most abundant free amino acid in your body, and it is used in several major cellular processes.
Amino acids are the building-blocks of proteins, and glutamine in particular makes up about 60% of skeletal muscle tissue. Glutamine is produced primarily by your muscles for distribution (via the blood) to a number of organs within the body. Your muscles produce nearly 90% of the body’s naturally occurring stores of glutamine. Glutamine is one of the major nitrogen-transporting substances within the body.
It is responsible for the majority of nitrogen transportation to the muscles and for nearly 1/3rd of all nitrogen used by the body’s vital organs. Nitrogen is vital for the human body, as it is used in the production of proteins for the muscles, skin, blood, hair, nails, DNA, enzyme production, and more. Nitrogen is also used in the repair of cells and the production of new cells in the body, such as in the repair of a wound or in the process of repairing and building muscle mass.
Glutamine deficiency is one of the major causes of the drastic loss of muscle tissue seen in patients going through cancer chemotherapy, radiochemotherapy, and those suffering from HIV/AIDS.
In times of stress, such as recovering from a medical procedure or when performing high-intensity exercises, your body will consume a great amount a glutamine in order to benefit from the nitrogen it stores and for glutamine’s role in the processes of metabolism, anti-catabolism, cell volumizing, human growth hormone secretion, glutathione synthesis, fueling cellular defense mechanisms, fueling enterocytes responsible for the functionality of the intestinal barrier, the proliferation, function, and maintenance of immune cells, and providing energy for cells throughout the body.
Catabolism is the process of breaking down complex molecules in order to produce energy for the body. If the body enters a catabolic state, it will break down muscle fibers for energy, thus causing cachexia, or muscle wasting. In order to prevent and even reverse cachexia, glutamine supplementation can help the body focus on catabolizing fats instead of muscle tissues, ensuring that your weight loss remains more fat loss than muscle loss, even during a cutting period.
Glutathione synthesis is the production of glutatione, which acts as an antioxidant in the tissues of the body, deters redox signaling, supports immune function, and more. It is a vital chemical within the body, and glutamine supplementation helps to support its production.
This improves the health of the intestines, the metabolic system, the immune system, and more.
Glutamine is actually used medically to treat the side effects of procedures such as chemotherapy (including but not limited to diarrhea, mouth pain, mouth swelling, and nerve pain), improve the well-being of people recovering from traumatic injuries, prevent infections in those considered critically ill, improve the recovery of bone marrow transplant patients, treat stomach ulcers, treat ulcerative colitis, treat Crohn’s disease, treat depression, treat insomnia, treat attention deficit-hyperactivity disorder (ADHD), treat sickle cell anemia, and support alcohol withdrawal during treatment for alcohol dependency.
Glutamine supplementation is widely-regarded as being completely safe for use for people of all ages. Even extreme doses of glutamine, well over the recommended dosage of about 1-5 grams per day, tends to produce only mild side-effects, such as intestinal discomfort or feeling bloated.
L-Carnitine
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There are a few different forms of carnitine: L-carnitine, acetyl-L-carnitine, and propional-L-carnitine. Each of these has a different specialized function within the body, though their functions often cross to varying levels of effectiveness. An important note about carnitine supplementation is that the absorption rates of each of the three forms of carnitine can be greatly affected by the sodium levels in the body.
In order to ensure that you are able to absorb the full dosage of carnitine, you must make sure that you are eating enough sodium.
Most people in developed nations have less of a problem with too little sodium and more of a problem with too much sodium, even when dieting. Because of this, most people will not have any problem ensuring that they have enough in their system, but it is good to note for those who are taking steps to minimize their sodium levels.
The most common supplemental form of carnitine is L-carnitine, which can be found in many pre-workout mixes as an endurance and energy-boosting compound that also helps with weight loss.
In the body-building and fitness communities, the reasons for L-carnitine supplementation focus on the benefits that supplementation has towards fat loss, energy production, appetite suppression, muscle building, and bone health.
L-carnitine is a substance naturally produced within the body through the synthesis of the amino acids lysine and methionine. It is used by the body to convert stored fat into energy. L-carnitine works by transporting long-chain fatty acids into the cellular mitochondria so that they can be used to produce energy for the cells, and also to transport out toxins from the cells so that the toxic compounds do not build up within the cells.
By increasing the L-carnitine levels in your body, you can improve the transport of energy and the removal of toxins, which can improve your endurance, strength, well-being, and overall health, including appearance and cognitive functioning.
As mitochondrial function decline is one of the contributing factors of aging, L-carnitine supplementation can literally make your body feel younger and more powerful. It can also prevent the onset of age-related diseases such as Alzeheimer’s disease, age-related cognitive decline, or age-related chronic fatigue syndrome. Furthermore, carnitine acts as an antioxidant within the body, neutralizing free radicals and preventing the cellular and DNA damage that they can cause.
Carnitine supplementation is also used in the treatment of various conditions, including heart disease, vascular disease, diabetes, Alhzheimer’s disease, age-related cognitive impairment, kidney disease, male infertility, erectile dysfunction, hyperthyroidism, chronic fatigue, attention deficit-hyperactivity disorder (ADHD), leg ulcers, Lyme disease, and congestive heart failure.
Those who are dieting, and especially those who are limiting the consumption of red meat or dairy products as part of their diet, are encouraged to supplement L-carnitine. Studies have indicated a protective element to L-carnitine supplementation as well in recent years, with L-carnitine supplementation being directly linked to the reduction of the muscle tissue damage and loss caused by medications for and symptoms of diseases such as HIV/AIDS, cancer, and chemotherapy treatment.
Certain medications, such as isotretinoin (a medication for the treatment of severe acne), can cause a drop in the body’s levels of L-carnitine. The negative side-effects of this and other medications can be reduced greatly with the addition of an L-carnitine supplement regimen.
Acetyl-L-carnitine, which the body can produce from L-carnitine but which can also be supplemented directly, is used in the treatment of Alzheimer’s disease and other brain conditions by itself, and can be combined with other drugs in the treatment of dementia. Acetyle-L-carnitine can sometimes be supplemented as a nootropic to improve the mental acuity and cognitive abilities of the subject. It is often used as a supplement in younger people for its neuroprotective benefits.
This means that Acetyl-L-carnitine can actively protect the brain from conditions such as Alzheimer’s disease, Parkinson’s disease, dementia, and age-related cognitive decline. It can delay or even prevent their onset, especially in those at risk for these types of conditions.
Acetyl-L-carnitine also supports the release of nerve growth factor in the body, which can induce the regeneration of damaged nerve cells. This can reduce the pain caused by conditions such as diabetes, HIV, celiac disease, lubus, vasculitis, certain cancers, and the side-effects of certain medication. Acetyl-L-carnitine has shown promise in the treatment of hyperthyroidism as well, though the research into how effective it is at treating the condition is still incomplete.
Previous colloquial stories indicated that Acetyl-L-carnitine may have a negative effect on those with epilepsy or other seizure conditions, but research has proven those testimonies to be false.
Those with epilepsy or other seizure conditions are actually encouraged to supplement carnitine (in all its forms) as their medications can often drain the body of carnitine, leading to carnitine deficiency. The last form of supplemental carnitine is Propionyl-L-carnitine, often supplemented in the form of glycine propionyl-l-carnitine, or GPLC.
GPLC
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Propionyl-L-carnitine is also produced in the body from carnitine, but direct supplementation is often used in the treatment of heart disease and vascular disease. Therefore, if part of your goal is to improve heart and cardiovascular health, you may seek to supplement Propionyl-L-carnitine directly to ensure your body maintains optimal levels. Propionyl-L-carnitine is also used in the treatment of conditions such as poor blood circulation, congestive heart failure, erectile dysfunction, low testosterone levels, chronic fatigue syndrome, and heart-related chest pain.
Recent studies into glycine propionyl-l-carnitine (GPLC) have shown amazing results in the reduction of blood lactate levels during intense workouts. A double-blind study at Florida Atlantic University found a 16.2% reduction in the blood lactate levels after a group of subjects took GPLC before a workout. Reducing blood lactate levels will reduce muscle tension, reduce muscle damage from workouts, and improve recovery of muscles after a workout. Furthermore, similar studies have shown some impressive results in GPLC supplementation in regards to improving the anaerobic threshold, maintaining the levels of carnitine within the muscles, and improving the production of nitric oxide.
The anaerobic threshold is the point at which the body can no longer clear lactic acid faster than it is being built up. Lactic acid is responsible for much of the muscle fatigue and pain caused during a workout. An improvement, even a marginal improvement, in the anaerobic threshold can greatly improve the consistency, effectiveness, energy, and recovery times of your workouts.
Improving the nitric oxide production within the body is also an important find, as nitric oxide is imperative in the transport of oxygen and nutrients to the muscles during and after workouts. This can further improve the effectiveness of both your workouts and your recovery, which can greatly improve your results both immediately and in the long run.
GPLC has also shown to act as an antioxidant within the body, reducing cellular and DNA damage within the body by combating free radicals within the cells. These combined benefits make GPLC a true powerhouse in the supplement world, and earn it a position on this list.
Arginine
Arginine is another one of the 22 amino acids used in the body to synthesize proteins. Arginine is used in the treatment of heart and blood vessel conditions, congestive heart failure, high blood pressure, senile dementia, erectile dysfunction, improving kidney function, improving athletic function, and boosting the immune system. Arginine also improves blood flow and nitric oxide levels in the body, which can greatly improve the quality of your workout and your life. The daily recommended dose of arginine is around 17.5 grams per pound of body weight.
L-Citrulline
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The major benefit of citrulline supplementation is to improve the arginine levels in the body. The kidneys convert L-citrulline into arginine, which allows for a slow, steady release of arginine into the bloodstream, as opposed to the short-term spiking effect provided with direct arginine supplementation.
Supplementing both citrulline and arginine directly provides the body with a quick boost of energy that tapers off gently, rather than leading to a full-blown crash. Citrulline has also showed promise as a sports performance-enhancing supplement, with evidence suggesting a direct benefit to nitric oxide levels. This helps improve blood flow and reduce blood pressure, reduce fatigue levels, improve endurance in aerobic and anaerobic exercise, and enhance cardiovascular health.
Citrulline supplementation also increases ornithine in the body, which helps to reduce ammonia concentration in the blood. This allows for longer, more efficient, and quicker-healing exercises.
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