Single Amino Infusions
All vitamins are infused in 250-500ml of balanced IV solution
A blend of L- alanine and l glutamine ensures maximum nitrogen retention and a decrease in whole body protein break down increasing hydration and speeding up recovery
L-arginine releases nitric oxide into the blood which in turn increases blood flow during a workout resulting in a greater pump. Orally ingested arginine has a very low bio availability rendering it almost useless whilst IV administration avoids this issue ensure incredible fullness
This amino acid like compound is a very effective fat burner, improves recovery and endurance protecting glycogen stores and increasing the metabolism of fat stores
L-carnosine Is highly concentrated in muscle tissue and the brain, it is a powerful antioxidant and reduces inflammation. It boosts the immune system, improve mood and improve memory
Glycine plays an important role in our digestive systems and central nervous systems its used in the production of antioxidants and has been used to aid in the treatment of altziemers, cancer and a whole host treatments
Is an essential amino acid that plays a significant role in the building of muscle tissue as well aiding mood treating cold sores and improving hair and skin
An essential amino acid with antioxidant properties , it lowers histamine helping with allergy symptoms and increases the production of serotonin improving mood
Used in the production of important neuro transmitters such as dopamine, adrenaline and noradrenaline n-acetyl – l -tyrosine can improve memory and performance in stressful situations
l-ornithine aids in the removal of waste from the body by turning ammonia into urea it helps counter natural fatigue by keeping your energy levels balanced and promotes better sleep
Used in the production of important neuro transmitters such as dopamine, adrenaline and noradrenaline aiding in the treatment of depression
Taurine has shown to be effective in lowering blood pressure and cholesterol and reducing risk of heart disease
More Info about Single Amino Infusions
A mix of L-alanine and L-glutamine.
Alanine is categorized as a non-essential amino acid, whereas glutamine is conditionally essential.
Yet both are vitally involved in the exchange of nitrogen between tissues and the production and/or storage of glucose.
Both affect hydration. Both are significantly affected by strenuous exercise and other forms of physiological stress.
The functions of alanine and glutamine don’t just occur in parallel; they’re incredibly synergistic:
- Alanine is the most important amino acid involved in carrying nitrogen from muscle to the liver. Once there, the amino acid’s carbon skeleton can be converted to glucose as part of a process called the glucose-alanine cycle.
- Glutamine is the primary transporter between cells of nitrogen derived from protein breakdown, and it stimulates glucose-like peptide-1 (GLP-1). So glutamine helps maintain blood glucose levels and supports glycogen synthesis.
Both amino acids also improve hydration in synergistic ways. Alanine appears to influence cellular hydration and volume by raising intracellular potassium concentrations, thereby drawing water into the cell. Glutamine helps maintain your body’s overall acid-base balance, because the ammonia that’s cleaved from the amino acid and delivered to the kidneys affects water transport.
In response to strenuous exercise or other forms of physiological stress, both amino acids are released from muscle in significant concentrations. If muscle concentrations of these amino acids aren’t restored, exercise performance and recovery—not to mention immune function, muscle growth and a host of other biological functions – can suffer.
This single peptide fragment is called a dipeptide. (If there were a third amino acid added to this chemical, it’d be called a tripeptide. Protein fractions with more than three joined amino acids are referred to as oligopeptides.)
The benefit of consuming a dipeptide versus a mixture of its two free-form amino acids is largely a matter of stability, solubility and absorption efficiency. Specifically, whereas L-glutamine is rapidly degraded to ammonia when put into solution and is poorly soluble, alanylglutamine is incredibly soluble. When introduced as an IV blood concentrations exceed anything achievable by ingestion.
What Does It Do?
In animal models, alanylglutamine infusion has been reported to increase nitrogen retention and weight gain; decrease muscle and whole-body protein breakdown and leucine oxidation; increase gut integrity, function and circulation; and provide support against tissue damage.
Unfortunately, few human studies have looked at alanylglutamine consumed orally rather than clinically. Drs. Roger Harris and Jay Hoffman did surmise that blood glutamine concentrations were almost 60 percent higher when subjects drank a beverage containing alanylglutamine rather than a free-form L-glutamine. Even more impressive, total plasma glutamine concentrations were almost 126% higher in response to alanylglutamine. IV deliver will increase these figures dramatically
IV infusion of alanylglutamine appears to significantly increase muscle glutamine concentrations more than chronic L-glutamine supplementation;
What are the performance and physique applications?
Adding alanylglutamine via an IV solution is significantly more effective at increasing water and electrolyte absorption than consuming either a glutamine- or glucose-containing solution.
In a study by Hoffman and associates, the researchers concluded that the increase in performance that they observed in college kids cycling to exhaustion was likely due to an increase in water and electrolyte absorption after taking a alanylglutamine -containing solution. Ingestion of a alanylglutamine -containing solution delayed the onset of fatigue under mild dehydration by almost 190%, compared to dehydrated conditions. This study was orally ingested suggesting far greater impact if delivered by IV
Hoffman’s team has also presented evidence that 1 g of alanylglutamine per 500 mL of water maintains athletic skill performance and visual reaction time better than water only Division I female athletes who became dehydrated and then drank a solution. Doubling the dose of the dipeptide per 500 mL of water decreased fatigue but did not improve performance or reaction time.
Though no human studies have looked at whether oral alanylglutamine promotes muscle hypertrophy or strength, it seems likely that such a beneficial effect would be observed under conditions of high training volumes, very low carb intake, poor hydration, or some combination of the three.
As studies have continually used oral administration they do not reflect the dramatically increased absorption via IV delivery and as such impacts will be much greater
Can not be used if you suffer from kidney disease
In addition to building protein, L-arginine releases nitric oxide in the blood.
Nitric oxide acts to widen blood vessels in the blood stream, which may help aid certain circulatory conditions.
In these cases, people may be prescribed artificial L-arginine in the form of oral medication, injections, or creams. Several potential health conditions may benefit from an increased intake of L-arginine.
L-arginine has two effects: it turns into nitric oxide and helps the body build protein.
These effects give L-arginine an array of potential benefits that range from heart health and chest pain to helping to build muscles, repair wounds, and improve male fertility.
Although there are many claims about the benefits of L-Arginine, not all of them are supported by scientific research studies.
The following are some examples of researched benefits and uses of L-arginine:
- growth hormone reserve test
- reducing high blood pressure
- correcting inborn errors of urea synthesis
- treating heart disease
- treating erectile dysfunction (ED)
- easing inflammation of the digestive tract in premature infants
- controlling blood sugar in people with diabetes
Additionally, L-arginine may have the potential to help with many other issues. However, more research needs to be done to evaluate further L-arginine’s potential to do the following:
- improve blood flow
- heal wounds faster
- alleviate anxiety
- treat burns
- improve kidney function for people with congestive heart failure
- enhance exercise performance
The bio availability of arginine is very poor which is where the IV administration comes in as the amino acid is delivered directly into the blood stream there is no breakdown by the stomach and bioavailabilty is 100% resulting in this being the greatest pump agent available.
IV administration of Arginine would have potential benefits to competitive bodybuilders pre stage
Can not be used if using blood pressure emedications
While it is often categorized as an amino acid, L-carnitine isn’t technically an amino. It is considered a “vitamin-like” and “amino-acid-like” compound that is related to the B vitamins. When it was first studied back in the 1950s, L-carnitine was referred to as vitamin BT.
L-carnitine is formed in the liver and kidneys from the amino acids lysine and methionine. However, it is stored elsewhere in the body, primarily in muscle (including the heart), the brain, and even in sperm. In the diet, it mainly comes from meat and other animal products. You can get some from plant products like avocado and soybeans, but as a rule, meat is the best source—and the redder the better
Carnitine exists in two forms: D-carnitine and L-carnitine. The L-form is the kind of carnitine found in nature and is biologically active. On labels, you’ll see it listed as L-carnitine, L-carnitine L-tartrate, or Propionyl-L-carnitine. They’re all similar, and similarly effective. The D form of carnitine, on the other hand, is biologically inactive and isn’t sold as a supplement
L-carnitine helps to transport fat, particularly long-chain fatty acids, into the mitochondria of cells. Once there, the fatty acids can be oxidized—used as fuel—to generate adenosine triphosphate, or ATP. L-carnitine does this cellular work both when you exercise and rest, but research confirms that it is especially effective during intense exercise.
Without adequate carnitine, most dietary fats can’t get into the mitochondria and be burned for fuel. But for people with carnitine deficiency, it is a serious medical condition. It can lead to muscle weakness, stunted growth, an enlarged liver, and a number of other problems. This is one reason it’s considered a “conditionally essential” nutrient: Your body produces it, but if it doesn’t produce enough, your health can be seriously impacted.
A study out of Scotland concluded that in addition to its fat-transporting work, L-carnitine also enhances insulin’s actions on muscle cells. What this means is that it can help keep blood glucose levels low, even after a carb-rich meal, while also aiding glycogen repletion. This is one reason I advocate taking this supplement with a post-workout meal.
Some of the most interesting research into L-carnitine supplementation focuses on how it can enhance athletic performance.
What are the Performance and Physique Applications Of L-Carnitine?
L-carnitine’s bona fide role as a fat-burning supplement is well established. During bulking periods, it can help limit fat gains and make a “cleaner” bulk. If you’re cutting, it can help transport the fat you have into your cellular furnaces to get burned as energy.
Burning fat as fuel: Some of the most interesting recent research into L-carnitine supplementation focuses on how it can enhance athletic performance. In one study, University of Nottingham Medical School researchers had one group of athletes consume 2 grams of L-carnitine along with 80 grams of a high-glycemic carb first thing in the morning and four hours later for 24 weeks. Another group only took the carbs.
The researchers found that during low-intensity cycling, the subjects taking carnitine burned 55 percent less muscle glycogen while increasing the body’s ability to burn fat by 55 percent. During high-intensity cycling, the subjects taking L-carnitine had lower levels of lactic acid and higher levels of creatine phosphate, one of the primary building blocks of ATP.
Fatigue resistance: When the Nottingham researchers measured the subjects’ ability to resist fatigue during a cycling test, they found that subjects taking the supplement were able to go more than 25 percent longer. This was likely because they burned more fat while preserving muscle glycogen, in addition to having lower levels of lactic acid and higher levels of creatine phosphate.
Decreased Muscle Soreness, Improved Recovery: In a number of studies on human subjects, L-carnitine doses of just 1-2 grams per day have been shown to significantly reduce muscle damage from strenuous exercise, and improved recovery to exercise.[3-6] It has also been shown to decrease muscle soreness. The best part? It wasn’t rats doing these workouts. It was healthy, active men and women.
Better blood flow and pumps: This supplement’s performance benefits not only stem from its ability to increase fat burning and decrease glycogen use, but also from the way it can enhance blood flow to the muscles. Increased blood flow means more nutrients and hormones go where they’re needed most during exercise.
How does this work? For one, carnitine reduces oxidative damage in the body’s nitric oxide (NO). But it also enhances the activity of a key enzyme involved in your body’s NO production. The net result is higher NO blood levels, which not only enhance energy during workouts, but also muscle recovery following workouts.
Due to IV delivery blood plasma levels far exceed those achieved by oral administration thus increasing the compounds effects
Carnosine is a substance produced naturally by the body. Classified as a dipeptide, a compound made up of two linked amino acids (in this case alanine and histidine), carnosine is highly concentrated in muscle tissue and in the brain. It’s also present in significant concentrations in beef and fish, and in lower concentrations in chicken.
A synthetic form of carnosine sold in supplement form is touted as a natural remedy for a host of health conditions, including:
In addition, carnosine is said to stimulate the immune system, enhance mood, improve memory, fight wrinkles, and preserve eyesight.
As a 2018 review on carnosine reports, there’s great potential for the application of carnosine in health and disease.1 For instance, it’s been discovered that carnosine has powerful antioxidant properties, allowing it to protect cells against free radical damage. It also appears to reduce inflammation, a driver of many types of chronic disease.
Due to these effects, it’s thought that carnosine could help protect against a number of aging-related conditions, such as Alzheimer’s disease and cardiovascular disease. That said, very few clinical trials have tested the potential health benefits of taking carnosine supplements. Until such trials are conducted, it’s difficult to tell how the consumption of carnosine might influence human health.
Here’s a look at some of the more promising research on carnosine.
Animal and laboratory studies show that carnosine reduces the buildup of amyloid beta, the protein that forms the brain plaques associated with Alzheimer’s disease.
In one study on mice published in 2013, oral supplementation with carnosine prevented cognitive decline due to its inhibition of amyloid beta.2
In 2016 research on healthy elderly people that supplemented with a formula containing carnosine, scientists reported an improvement in the decrease in blood flow to the brain that occurs in Alzheimer’s disease, as well as better preservation of memory in the participants.3 Similar results were shown in an animal model of Alzheimer’s disease published in 2017.4
In light of this evidence, carnosine has been postulated to control the progression of Alzheimer’s disease; clinical studies, however, are still needed.
Carnosine may be especially beneficial to people with diabetes in that it can protect against damage caused by protein glycation. This process, which results from having too much sugar in the body, is a major contributor to diabetes-related complications, such as kidney and nerve damage.
Although evidence is still emerging, both animal and human studies have indicated the potential of supplementation with carnosine (which is diminished in both animals and humans with type 2 diabetes) to delay the progression of diabetes and prevent such complications.5
A pilot clinical trial provided evidence of the ability of carnosine supplementation to protect against diabetes development in non-diabetic obese individuals.6 When overweight and obese adults were randomly assigned to ingest either carnosine (two grams a day) or a placebo for 12 weeks, an increase in fasting insulin and insulin resistance was reported with placebo, but not carnosine. The group receiving carnosine also had improved responses to an oral glucose test (for example, lower glucose and insulin).
Such findings, although promising, require further confirmation.
A number of preliminary (cell culture) studies suggest there is potential for carnosine to help fight cancer.7 For instance, the presence of carnosine decreased growth on many major types of cancer cells, including liver cells, colon cells, and ovarian cells. There’s also evidence from studies that correlates low levels of carnosine or high levels of activity of carnosidase, the enzyme that breaks down carnosine, and poor cancer prognosis.8
While interesting, it’s important to remember that this research is in its infancy.
One of the few clinical trials involving carnosine is a small study published in the Journal of Child Neurology in 2002.9 In it, 31 children with autistic spectrum disorders took either a carnosine supplement or a placebo every day for eight weeks. By the end of the treatment period, members of the carnosine group showed significantly greater improvements in certain measures of functioning, including behavior and communication.
The study’s authors note that carnosine may benefit children with autism by enhancing nervous-system function. Despite these promising results, no more recent research on carnosine and autism has been conducted
- Glycine is an amino acid, a building block for protein. It is not considered an “essential amino acid” because the body can make it from other chemicals. A typical diet contains about 2 grams of glycine daily. The primary sources are protein-rich foods including meat, fish, dairy, and legumes. Glycine is used for treating schizophrenia, stroke, sleep problems, cystic fibrosis, benign prostatic hyperplasia (BPH), metabolic syndrome, and some rare inherited metabolic disorders. It is also used to protect kidneys from the harmful side effects of certain drugs used after organ transplantation as well as the liver from harmful effects of alcohol. Glycine may also be used to reduce the risk of psychosis. Other uses include cancer prevention and memory enhancement.Some people apply glycine directly to the skin to treat leg ulcers and heal other wounds.
How does it work?
The body uses glycine to make proteins. Glycine is also involved in the transmission of chemical signals in the brain, so there is interest in trying it for schizophrenia and improving memory. Some researchers think glycine may have a role in cancer prevention because it seems to interfere with the blood supply needed by certain tumors.
1. Needed to Produce a Powerful Antioxidant
Glycine is one of three amino acids that your body uses to make glutathione, a powerful antioxidant that helps protect your cells against oxidative damage caused by free radicals, which are thought to underlie many diseases
Without enough glycine, your body produces less glutathione, which could negatively affect how your body handles oxidative stress over time
In addition, because glutathione levels naturally decline with age, ensuring that you get enough glycine as you get older may benefit your health.
Summary Glycine helps your body make glutathione, an important antioxidant that protects your body against cell damage.
2. A Component of Creatine
Glycine is also one of three amino acids that your body uses to make a compound called creatine.
Creatine provides your muscles with energy to perform quick, short bursts of activity, such as weightlifting and sprinting.
When combined with resistance training, supplementing with creatine has been shown to increase muscle size, strength and power
It has also been studied for its beneficial effects on bone health, brain function and neurological conditions like Parkinson’s and Alzheimer’s disease
While your body naturally creates creatine and it can be obtained through your diet, getting too little glycine may reduce how much you produce
Summary Glycine is a component of creatine, a compound that provides your muscles with energy and has been associated with other health benefits, such as improved bone health and brain function.
3. The Main Amino Acid in Collagen
Collagen is a structural protein that contains high amounts of glycine. In fact, every third to fourth amino acid in collagen is glycine
Collagen is the most abundant protein in your body. It provides strength for your muscles, skin, cartilage, blood, bones and ligaments.
Supplementing with collagen has been shown to benefit skin health, relieve joint pain and prevent bone loss
Therefore, it’s important that you get enough glycine to support your body’s production of collagen.
Summary Glycine is the most abundant amino acid in collagen, a structural protein that has several health benefits, including for your skin, joints and bones.
4. May Improve Sleep Quality
Many people struggle to get a good night’s rest, either because they have trouble falling or staying asleep.
While there are several ways you can improve your sleep quality, such as not drinking caffeinated beverages late in the day or avoiding bright screens a few hours before bedtime, glycine may also help.
This amino acid has a calming effect on your brain and could help you fall and stay asleep by lowering your core body temperature
Research in people with sleep issues has shown that taking 3 grams of glycine before bed decreases how long it takes to fall asleep, enhances sleep quality, lessens daytime sleepiness and improves cognition
For this reason, glycine may be a good alternative to prescription sleeping pills for improving sleep quality at night and tiredness during the day.
Summary Glycine may promote sleep and enhance the quality of your sleep through its calming effects on the brain and its ability to lower core body temperature.
5. May Protect Your Liver From Alcohol-Induced Damage
Too much alcohol can have damaging effects on your body, especially your liver.
There are three primary types of alcohol-induced liver damage
- Fatty liver: A buildup of fat inside your liver, increasing its size.
- Alcoholic hepatitis: Caused by inflammation of the liver resulting from long-term, excessive drinking.
- Alcoholic cirrhosis: The final phase of alcoholic liver disease, occurring when the liver cells are damaged and replaced by scar tissue.
Interestingly, research suggests that glycine may reduce the harmful effects of alcohol on your liver by preventing inflammation.
It has been shown to reduce concentrations of alcohol in the blood of alcohol-fed rats by stimulating the metabolism of alcohol in the stomach rather than the liver, which prevented the development of fatty liver and alcoholic cirrhosis
What’s more, glycine may also help reverse liver damage caused by excessive alcohol intake in animals.
While moderate alcohol-induced liver damage can be reversed by abstaining from alcohol, glycine may improve the recovery process.
In a study in rats with alcohol-induced liver damage, the liver cell health returned to baseline 30% faster in a group fed a glycine-containing diet for two weeks compared to a control group
Despite promising finds, studies on the effects of glycine on alcohol-induced liver damage are limited to animals and cannot be translated to humans
Summary Eating a diet with glycine decreases and reverses alcohol-induced liver injury in rats, but its effects in humans are unknown.
6. May Protect Your Heart
Increasing evidence suggests that glycine offers protection against heart disease.
It prevents the accumulation of a compound that, in high amounts, has been linked to atherosclerosis, the hardening and narrowing of the arteries
This amino acid may also improve your body’s ability to use nitric oxide, an important molecule that increases blood flow and lowers blood pressure
In an observational study in over 4,100 people with chest pains, higher levels of glycine were associated with a lower risk of heart disease and heart attacks at a 7.4-year follow-up
After accounting for cholesterol-lowering medications, the researchers also observed a more favorable blood cholesterol profile in people who had higher glycine levels
What’s more, glycine has been found to reduce several risk factors of heart disease in rats fed a high-sugar diet
Eating and drinking too much added sugar can raise blood pressure, increase levels of fat in your blood and promote dangerous fat gain around the belly — all of which can promote heart disease
While encouraging, clinical studies on the effects of glycine on heart disease risk in humans are needed before it can be recommended
Summary Glycine may lower heart disease risk factors by preventing the build-up of a molecule associated with heart disease and by increasing your body’s ability to use nitric oxide.
7. May Aid People With Type 2 Diabetes
Type 2 diabetes may lead to low levels of glycine.
It’s a condition characterized by impaired insulin secretion and action, meaning your body doesn’t produce enough insulin or that it doesn’t respond properly to the insulin it makes
Insulin decreases your blood sugar levels by signaling its uptake into cells for energy or storage.
Interestingly, because glycine has been shown to increase insulin response in people without diabetes, it’s suggested that glycine supplements may improve impaired insulin response in people with type 2 diabetes
Higher levels of glycine are associated with a reduced risk of type 2 diabetes, even after accounting for other factors that are associated with the condition, such as lifestyle
Therefore, people with type 2 diabetes may benefit from supplementing with glycine, though research is too preliminary to make any specific recommendations.
If you have type 2 diabetes, the best way to reduce your insulin resistance is through weight loss by means of diet and exercise
Summary Supplementing with glycine may improve impaired insulin action, a hallmark of type 2 diabetes. However, research to make any specific recommendations for its use in people with the condition is insufficient.
8. May Protect Against Muscle Loss
Glycine may reduce muscle wasting, a condition that occurs with aging, malnutrition and when your body is under stress, such as with cancer or severe burns.
Muscle wasting leads to a harmful reduction in muscle mass and strength, which declines functional status and can complicate other potentially present diseases
The amino acid leucine has been studied as a treatment for muscle wasting, as it strongly inhibits muscle breakdown and enhances muscle building
However, several changes in the body during muscle-wasting conditions impair the effectiveness of leucine for stimulating muscle growth.
Interestingly, in mice with muscle wasting conditions, such as cancer, research has shown that glycine was able to stimulate muscle growth whereas leucine was not
Therefore, glycine holds promise for improving health by protecting muscles from wasting during various wasting conditions
Still, more research in humans is needed.
The sulphurous α-amino acid L-methionine is an essential amino acid. This means that the body is not able to manufacture it by itself. Therefore you need to include it in your diet.
A healthy adult should consume around 19 mg of L-methionine per kilo of body weight per day. However particular conditions and circumstances can lead to a higher requirement. These include allergies, liver conditions and urinary tract infections.
Nutritional supplements can also be used to ensure the increased requirement is met. Otherwise methionine deficiency can exacerbate depression, allergies and lead to an excess of toxins.
Methionine is a precursor of cysteine and taurine. Its also has antioxidant properties and can therefore protect the body from toxic substances and free radicals. It reacts with the damaging substances and therefore prevents the destruction of other substances or cells.
Methionine influences many functions within the body as one of the building blocks for several critical proteins and hormones, for example, carnitine, adrenaline, choline and melatonin
Methionine also reduces the level of histamine in the blood, which is why it can help with allergy symptoms. In addition, it is important for the regulation of the acid-base balance and provides sulphur atoms for various chemical processes. In this way, it can also contribute to the detoxification of heavy metals (such as mercury from dental fillings and from UGL AAS) through the formation of complexes
The treatment of depression and Parkinson’s disease can also be complemented by the use of L-methionine. This is because it has a role in many of the metabolic processes in the brain. It encourages the production of the mood-lifting neurotransmitter serotonin and can improve the ability of those suffering from Parkinson’s to be active.
When the relevant supplementation is used, it restores a chemical balance, thus reducing symptoms including trembling, erratic mood swings and sleep disorders. Polish researchers demonstrated this, and as a result it has been increasingly been used in the treatment of degenerative neurological conditions.
Tyrosine is an amino acid that is naturally produced in the body from another amino acid called phenylalanine.
It’s found in many foods, especially in cheese, where it was first discovered. In fact, “tyros” means “cheese” in Greek
It is also found in chicken, turkey, fish, dairy products and most other high-protein foods
Tyrosine helps make several important substances, including
- Dopamine: Dopamine regulates your reward and pleasure centers. This important brain chemical is also important for memory and motor skills
- Adrenaline and noradrenaline: These hormones are responsible for the fight-or-flight response to stressful situations. They prepare the body to “fight” or “flee” from a perceived attack or harm
- Thyroid hormones: Thyroid hormones are produced by the thyroid gland and primarily responsible for regulating metabolism
- Melanin: This pigment gives your skin, hair and eyes their color. Dark-skinned people have more melanin in their skin than light-skinned people
It’s also available as a dietary supplement. You can purchase it alone or blended with other ingredients, such as in a pre-workout supplement.
Supplementing with tyrosine is thought to increase levels of the neurotransmitters dopamine, adrenaline and norepinephrine.
By increasing these neurotransmitters, it may help improve memory and performance in stressful situations
Stress is something that everyone experiences.
This stress can negatively affect your reasoning, memory, attention and knowledge by decreasing neurotransmitters
For example, rodents who were exposed to cold (an environmental stressor) had impaired memory due to a decline in neurotransmitters
However, when these rodents were given a tyrosine supplement, the decline in neurotransmitters was reversed and their memory was restored.
While rodent data does not necessarily translate to humans, human studies have found similar results.
In one study in 22 women, tyrosine significantly improved working memory during a mentally demanding task, compared to a placebo. Working memory plays an important role in concentration and following instructions
In a similar study, 22 participants were given either a tyrosine supplement or placebo before completing a test used to measure cognitive flexibility. Compared to the placebo, tyrosine was found to improve cognitive flexibility
Cognitive flexibility is the ability to switch between tasks or thoughts. The quicker a person can switch tasks, the greater their cognitive flexibility.
Additionally, supplementing with tyrosine has been shown to benefit those who are sleep deprived. A single dose of it helped people who lost a night’s sleep stay alert for three hours longer than they otherwise would
What’s more, two reviews concluded that supplementing with tyrosine can reverse mental decline and improve cognition in short-term, stressful or mentally demanding situations
And while tyrosine may provide cognitive benefits, no evidence has suggested that it enhances physical performance in humans
Lastly, no research suggests that supplementing with tyrosine in the absence of a stressor can improve mental performance. In other words, it won’t increase your brainpower.
To be avoided if on thyroid medication
L-ornithine is an amino acid that is mainly used in your urea cycle in the capacity of removing excess nitrogen from your body. L-ornithine is important for the removal of your bodily wastes. Ammonia (NH3) is a waste product that results from cellular metabolism. When levels of ammonia become too high this can be detrimental for your health as it can become toxic. L-ornithine works as a catalyst that turns ammonia into urea, which is then in turn removed from your body in urine.
L-ornithine is created in your body, in other words it is not an essential amino acid that you solely need from external sources. It is found in its highest concentrations in your connective tissue, for example, in your skin.
Amino acids are often referred to as building blocks, the bricks built up to make proteins in your muscles and organs. They also turn into biochemical compounds like hormones and neurotransmitters. As we touched on before, when these compounds are broken down, ammonia is produced from the nitrogen that they contain, which in turn becomes toxic when allowed to build up.
As an integral catalyst in the processes of your urea cycle, or ornithine cycle, it helps your liver cells to convert the threat of ammonia into urea, which then is processed by your kidneys and removed as urine. L-ornithine accelerates the conversion of ammonia into urea for ultimate excretion through urine. An L-ornithine deficit, or your body’s inability to produce enough, can result in too much toxic waste, which can have a serious impact on your health. For this reason if you are not getting enough from your diet, L-ornithine supplementation is recommended.
waste management of nitric oxide has a great impact on your training. Nitric oxide dilates your blood vessels when your hard working body wants to pump extra blood to your tissues. muscle tissue stores creatine as phosphocreatine. Phosphocreatine synthesizes during high-intensity exercise, such as lifting weights, to provide your muscles with extra energy. Creatine pulls water into your muscle cells, increasing protein synthesis. Creatine can be utilised by your body as a quick form of energy during high intensity, short-burst activities such as lifting a heavy weight or breaking into a sprint. The big news is that arginine stimulates your body’s natural production of creatine. By supplementing L-ornithine you therefore add to the production of arginine, and therefore helps with your strength and endurance when you need it in a gruelling training session.
L-ornithine can also help to counter natural fatigue through its ability to keep your energy levels balanced while helping you to get a better night’s sleep.
L-phenylalanine (LPA) serves as a building block for the various proteins that are produced in the body. L-phenylalanine can be converted to L-tyrosine and subsequently to L-dopa, norepinephrine, and epinephrine. L-phenylalanine can also be converted (through a separate pathway) to phenylethylamine, a substance that occurs naturally in the brain and appears to elevate mood
What’s more, phenylalanine is crucial for the production of other molecules, including
- Tyrosine: This amino acid is produced directly from phenylalanine. It can be used to make new proteins or converted into other molecules on this list
- Epinephrine and norepinephrine: When you encounter stress, these molecules are vital for your body’s “fight or flight” response
- Dopamine: This molecule is involved in feelings of pleasure in your brain, as well as forming memories and learning skills
Since phenylalanine is used to make these molecules in your body, it has been studied as a potential treatment for certain conditions, including depression
Several studies have examined whether phenylalanine may be beneficial in treating particular medical conditions.
Some research has indicated that it may be effective in treating vitiligo, a skin disorder that causes loss of skin color and blotching
Other studies have reported that adding phenylalanine supplements to ultraviolet (UV) light exposure may improve skin pigmentation in individuals with this condition
Phenylalanine can be used to produce the molecule dopamine. Dopamine malfunction in the brain is associated with some forms of depression
One small 12-person study showed a possible benefit of a mixture of the D- and L-forms of this amino acid for treating depression, with 2/3 of patients showing improvement
Taurine is a type of amino acid found in many foods and often added to energy drinks.
Many people take taurine as a supplement, and some researchers refer to it as a “wonder molecule”
Taurine has been shown to have several health benefits, such as a lower risk Taurine is an amino sulfonic acid that occurs naturally in your body. It is particularly concentrated in your brain, eyes, heart and muscles
Unlike most other amino acids, it is not used to build proteins. Rather, it is classified as a conditionally essential amino acid.
of disease and improved sports performance
Despite common belief, this amino acid is not extracted from bull urine or bull semen. The name is derived from the Latin word taurus, which means ox or bull — so that may be the source of the confusion.
Research shows a link between higher taurine levels and significantly lower rates of death from heart disease, as well as reduced cholesterol and blood pressure
Taurine may help reduce high blood pressure by decreasing the resistance to blood flow in your blood vessel walls. It may also minimize nerve impulses in your brain that increase blood pressure
In a two-week study in people with diabetes, taurine supplements significantly reduced artery stiffness — potentially making it easier for the heart to pump blood around the body
In another study in overweight people, 3 grams of taurine per day for seven weeks reduced body weight and improved several heart disease risk factors
Additionally, supplementing has been found to reduce inflammation and artery thickening. When combined, these effects may drastically reduce your risk of heart disease
In animal studies, taurine caused muscles to work harder and for longer and increased the muscles’ ability to contract and produce force. In mice, it reduced fatigue and muscle damage during a workout
In human studies, taurine has been shown to remove waste products that lead to fatigue and cause muscle burn. It also protects muscles from cell damage and oxidative stress
What’s more, it increases fat burning during exercise
Human studies indicate that trained athletes who supplement with taurine experience improved exercise performance. Cyclists and runners have been able to cover longer distances with less fatigue
Another study supports this amino acid’s role in reducing muscle damage. Participants placed on a muscle-damaging weightlifting routine experienced fewer markers of damage and less muscle soreness
In addition to these performance benefits, taurine may aid weight loss by increasing your body’s use of fat for fuel. In cyclists, supplementing with 1.66 grams of taurine increased fat burning by 16%
Taurine has a surprisingly wide range of potential health benefits.
It may improve various other functions in your body, such as eyesight and hearing in certain populations
In one human study, 12% of participants supplementing with taurine completely eliminated ringing in their ears, which is associated with hearing loss
Taurine is also present in large quantities in your eyes, with research showing that eye problems may occur when these levels start to decline. Increased concentrations are believed to optimize eyesight and eye health
Because it helps regulate muscle contractions, taurine may reduce seizures and help treat conditions such as epilepsy
It appears to work by binding to your brain’s GABA receptors, which play a key role in controlling and calming your central nervous system
Finally, it can protect liver cells against free radical and toxin damage. In one study, 2 grams of taurine taken three times per day reduced markers of liver damage while decreasing oxidative stress.
5-methyltetrahydrofolate, or 5-MTHF, is a natural form of vitamin B9 your body is ready to absorb and use for nutritional purposes. It is now a very popular form of folate for this reason, especially among people who have problems metabolizing other forms of B9 from foods and supplements.
A study compared the calcium-based stuff with another form of 5-MTHF bound to glucosamine instead of calcium in rats. Researchers also compared both of them to folic acid. The study showed 1.8 times higher peak blood plasma levels than 5-MTHF bound to calcium salt and 3.1 times higher levels than folic acid.
B9 is required for making:
- Energy from carbs
- DNA & RNA
- Red & white blood cells
- Melatonin, a chemical that regulates sleep
- Important neurotransmitters like norepinephrine, serotonin & dopamine
- Your nervous system
This provides the most bioavailable for of folate available
Adenosylcobalamin/ methylcobalamin forte
Both versions are available
More commonly known as active vitamin b12
- Adenosylcobalamin Is Converted Methylcobalamin
Dietary sources of B12 come in the form of hydroxocobalamin. Many supplements use the artificial form of B12 — cyanocobalamin — because it’s cheaper and highly stable. In recent years methylcobalamin, the form of B12 the body uses, has become a popular supplement.
Whichever form of B12 is ingested, the body will convert it to methylcobalamin. As a side note, methylcobalamin doesn’t require conversion and goes straight to work without any unnecessary energy expenditure. This form of B12 flows through the bloodstream and goes to work by protecting the brain, removing toxins, and converting homocysteine to methionine. In further reactions, methionine contributes a methyl-group to create adenosyl, and ultimately adenosylcobalamin.
- Metabolic Effects of Adenosylcobalamin
The Citric Acid cycle, or Kreb’s cycle, is the process by which mitochondria creates ATP, or cellular energy. During this process, adenosylcobalamin must assist in the conversion of methylmalonyl-CoA to succinyl-CoA. Without this process, the Citric Acid cycle fails. This results in cellular damage and potential DNA and RNA damage, setting the stage for degenerative disease. Early symptoms of this issue manifests as fatigue or early aging.
- How to Determine Adenosylcobalamin Deficiency
High levels of Methylmalonic Acid (MMA) in the blood or the urine reflect inadequate adenosylcobalamin levels. One study found people with reported MMA levels of .27 micromoles per liter or higher (.26 or above indicates B-12 deficiency) may show higher homocysteine levels, while those at .60 may suffer from neurological issues.[1, 2] Testing for MMA will reveal whether the body is adenosylcobalamin deficient.
- Supplementing With Adenosylcobalamin
Although it’s a natural and essential form of B12, adenosylcobalamin is not stable in a pill form (unlike cyanocobalamin) so it’s not commonly used in B12 supplements unless it’s a liquid formulation. B12 Blend is a liquid B12 supplement I developed that combines the coenzyme forms of methylcobalamin and adenosylcobalamin. It’s absolutely ideal for getting your daily requirements of B12 and perfect for those with an increased risk of B12 deficiency, especially older adults, vegetarians, and vegans
Biotin also called vitamin H, vitamin B₇ or vitamin B₈ is a water-soluble B vitamin. It is involved in a wide range of metabolic processes, both in humans and in other organisms, primarily related to the utilization of fats, carbohydrates, and amino acids
Biotin is one of the B-vitamins, also known as vitamin B7.
It was once called coenzyme R and vitamin H. The H stands for Haar und Haut, which is German for hair and skin.
Biotin is water-soluble, which means the body doesn’t store it. It has many important functions in the body.
It’s necessary for the function of several enzymes known as carboxylases. These biotin-containing enzymes participate in important metabolic pathways, such as the production of glucose and fatty acids.
A commonly recommended intake is 5 mcg (micrograms) per day in infants and 30 mcg in adults. This goes up to 35 mcg per day in breastfeeding women.
Biotin deficiency is fairly rare. However, some groups such as pregnant women – may experience it in mild forms.
Eating raw eggs may also cause a deficiency, but you would need to eat a lot of eggs for a very long time. Raw egg whites contain a protein called avidin, which binds to biotin and prevents its absorption. Avidin is inactivated during cooking.
Biotin has a range of possible benefits
- Macronutrient metabolism
Biotin is important for energy production. For example, several enzymes need it to function properly.
These enzymes are involved in carb, fat and protein metabolism. They initiate critical steps in the metabolic processes of these nutrients.
Biotin plays a role in:
- Gluconeogenesis: This metabolic pathway enables glucose production from sources other than carbs, such as amino acids. Biotin-containing enzymes help initiate this process.
- Fatty acid synthesis: Biotin assists enzymes that activate reactions important for the production of fatty acids.
- The breakdown of amino acids: Biotin-containing enzymes are involved in the metabolism of several important amino acids, including leucine.
Summary: Biotin assists in energy production. It supports a number of enzymes involved in the metabolism of carbs, fats, and protein.
- Brittle Nails
Brittle nails are weak and easily become chipped, split or cracked.
It’s a common condition, estimated to affect around 20 percent of the world’s population.
Biotin may benefit brittle nails
In one study, 8 people with brittle nails were given 2.5 mg of biotin per day for 6 to 15 months. Nail thickness improved by 25% in all 8 participants. Nail splitting was also reduced
Another study of 35 people with brittle nails found 2.5 mg of biotin per day for 1.5 to 7 months improved symptoms in 67% of participants
However, these studies were small and more research is needed.
Summary: Brittle nails are fragile and easily become split or cracked. Biotin supplements may help strengthen the nails.
- Hair health
Biotin is often associated with increased hair growth and healthier, stronger hair.
There is very little evidence to support this.
However, a deficiency in biotin may lead to hair loss, which indicates that the vitamin is important for hair
While it is often marketed as an alternative treatment for hair loss, only people with an actual biotin deficiency get significant benefit from supplementing
It is recommended that people with biotin deficiency take 30 to 100 micrograms (mcg) per day. Infants would need a smaller dose of 10 to 30 mcg.
Whether it improves hair growth in healthy people has yet to be determined.
Summary: Biotin is claimed to promote hair growth and healthy hair, but the evidence is weak. However, deficiency has been linked to hair loss, and those who are actually deficient may benefit from supplementing.
- Pregnancy and breastfeeding
Biotin is important during pregnancy and breastfeeding. These life stages have been associated with an increased requirement for this vitamin
In fact, it has been estimated that up to 50% of pregnant women may develop a mild biotin deficiency. This means that it may start to affect their well-being slightly, but isn’t severe enough to cause noticeable symptoms
Deficiencies are thought to occur due to the faster biotin breakdown within the body during pregnancy
Additionally, a major cause for concern is that animal studies have found that a biotin deficiency during pregnancy may cause birth defects
Nevertheless, remember to always consult your doctor or dietitian/nutritionist before taking supplements during pregnancy and while breastfeeding.
Summary: If you’re pregnant or breastfeeding, your biotin requirements may go up. Up to 50% of women may get less of this vitamin than they need during pregnancy.
- Reduced blood sugar in people with diabetes
Researchers have studied how biotin supplements affect blood sugar levels in type 2 diabetics.
Some evidence shows biotin concentrations in blood may be lower in people with diabetes, compared to healthy individuals
Studies in diabetics given biotin alone have provided mixed results
However, several controlled studies indicate that biotin supplements, combined with the mineral chromium, may lower blood sugar levels in some people with type 2 diabetes
Summary: When combined with chromium, biotin may help lower blood sugar levels in people with type 2 diabetes.
- Skin health
Biotin’s role in skin health isn’t well understood. However, it is known that you may get red, scaly skin rashes if you’re deficient
Some studies also suggest that biotin deficiency may sometimes cause a skin disorder called seborrheic dermatitis, also known as cradle cap
Biotin’s role in skin health may be related to its effect on fat metabolism, which is important for the skin and may be impaired when biotin is lacking
There is no evidence showing that biotin improves skin health in people who aren’t deficient in the vitamin.
Summary: People with a biotin deficiency may experience skin problems. However, there is no evidence that the vitamin has benefits for skin in people who aren’t deficient.
- Multiple sclerosis
Multiple sclerosis (MS) is an autoimmune disease. In MS, the protective covering of nerve fibers in the brain, spinal cord and eyes is damaged or destroyed
This protective sheath is called myelin, and biotin is thought to be an important factor in producing it
A pilot study in 23 people with progressive MS tested the use of high doses of biotin. Over 90% of participants had some degree of clinical improvement
While this finding needs much more study, at least two randomized controlled trials have been carried out in people with progressive MS. The final results have not been published, but the preliminary results are promising
Summary: High biotin doses hold promise for treating multiple sclerosis, a serious disease that affects the central nervous system.
Nicotinamide riboside (NR) which is also sometimes referred to as niacinamide is a member of the B vitamin family. It can be found in certain foods but is also now sold in supplementary form often with the brand name – Niagen.
It is commonly used as a supplement to treat the niacin deficiency – pellagra. While niacin can be used to treat pellagra, nicotinamide does not have the same side effects as niacin such as the niacin flush effect. Nicotinamide is also commonly used in cream or ointment form to treat acne.
As well as its common uses for pellagra and acne, nicotinamide has started to cause quite a stir for its anti-aging potential. While research is at a very early stage, the results so far have proved incredibly promising.
The Benefits of Nicotinamide Riboside
The aging process brings with it a number of noticeable effects. We become increasingly fatigued and may lack motivation. This tiredness that our bodies feel reflect the impairment of the cellular functions vital to life.
You may have heard about NAD+ before. It is the term which is typically used by the scientific community when referring to nicotinamide adenine dinucleotide. NAD+ is essential to life and is found in every one of your body’s cells. NAD+ helps us transfer energy from the food we consume too numerous critical cell functions. NAD+ is also necessary to turn off those genes responsible for accelerating the aging process.
As we age and NAD+ levels begin to decline, the mitochondrial function gets impaired and fewer mitochondria survive. This depletion of mitochondria results in the familiar physical and mental signs of aging.
Plenty of research has been done into the role NAD+ plays in the aging process. Compelling studies have found that it can protect the tissues, promote the repair of DNA and increase a person’s lifespan.
If researchers are correct and the natural decline of NAD+ is responsible for cellular aging, it is logical to assume that raising the levels of NAD+ would extend life.
Nicotinamide v Niacin
Niacin or nicotinic acid is well-known already as an essential B vitamin. The vast majority of multivitamin supplements contain niacin in synthetic form while it is contained naturally in certain plant and meat foods. Many people believe that niacin is the only vitamin B3 form available but are less familiar with the other form of the vitamin – nicotinamide.
Nicotinic acid is not the same thing as nicotinamide. Nicotinic acid is actually a precursor of nicotinamide. Both niacin and nicotinamide can help to address a deficiency in vitamin B3 but nicotinamide does not come with the same unwanted side effects associated with niacin.
Niacin overdose side effects include increased uric acid, elevated heart rate, abdominal pain and the familiar skin flush. These effects are actually caused by the process of conversion. Only a very small amount of niacin gets converted to nicotinamide and of that, a very small fraction is converted to NAD+.
Several recent studies have set out to analyze the effects of nicotinamide riboside on diabetes by looking at its effect on diabetic mice.
One Korean study conducted in 2015 divided mice into two groups with one of them being fed nicotinamide supplements for a 7 day period. The mice who received the supplements experienced improved insulin levels and glucose tolerance. The same study also noted that the total cholesterol levels in the liver were reduced.
Another study conducted in Iowa and published in 2016 looked at its effects on prediabetic mice fed high-fat foods. The researchers found that nicotinamide riboside supplements had several beneficial effects.
Mice given the supplement experienced lower weight gain, reduced levels of total cholesterol and improved glucose tolerance as well as protection from diabetic neuropathy. The researchers concluded that the results justified further testing on humans suffering from obesity, type 2 diabetes, and neuropathy.
3) Obesity and Weight Loss
As well as the diabetic studies mentioned above, there have been other studies which focused specifically on the effect of nicotinamide riboside on weight loss.
A Swiss study published in 2012 found that nicotinamide helped to protect the body from metabolic abnormalities which were caused by a high-fat diet. According to the researchers, nicotinamide boosted NAD+ and activated SIR. (3)
Another exciting study was conducted using human subjects. The study which was published in 2015 was greeted with great excitement by a press release. (4) The report mentions that SIRT 3 may prevent or even reverse obesity-related inflammatory diseases.
According to the researchers, intermittent fasting and a calorie restricted diet could result in reduced inflammation. They found that increased SIRT3 levels could block an inflammatory molecule and that nicotinamide riboside could activate their SIRT3.
4) Alzheimer’s Disease and Cognitive Function
In 2013, researchers from Mount Sinai set out to analyze the effects of Nicotinamide riboside Alzheimer’s disease by looking at its effect on NAD+ . As we mentioned earlier, NAD+ is regarded as an important regulator of extended lifespan.
The study which was conducted on mice found that those treated with 250 /mg per kg each day for a 3 month period demonstrated improved cognitive function in memory tests. Treatment with nicotinamide riboside also caused a significant increase in NAD+ levels. The researchers also found that supplementing with nicotinamide benefited several functions including PGC-1a which play important roles in the disease.
The NIH study which we mentioned earlier in the article with regards to obesity also mentions the effect of nicotinamide on asthma. Although asthma was not specifically evaluated by the study its link to obesity is mentioned. The researchers state that the increasing rates of asthma in obese people make it more difficult to exercise and therefore lose weight. The research team is currently performing a follow-up study to analyze the effects of nicotinamide riboside on bronchial inflammation.
6) Hearing Loss
Researchers from North Carolina University published a study in 2014 claiming that nicotinamide can activate the SIRT3 pathway which reduces the degeneration of neurites. According to the researchers, this can help to protect people from noise-induced loss of hearing.
In the study which was conducted on mice, the researchers managed to create a noise-induced hearing loss on the control while less loss occurred in the mice treated with nicotinamide riboside.
7) For Acne
The FDA has approved the use of nicotinamide in pill form combined with folic acid and zinc to treat a form of acne called acne vulgaris. The condition causes lesions primarily on the facial area but also the shoulders, back, and chest. It is also approved to treat acne rosacea, a condition that can cause red bumps or cysts on the face.
It works by reducing the inflammatory responses which cause lesions and acne. It can also block inflammation due to iodide compounds from the diet which can cause the symptoms of acne or exacerbate them.
Vit b complex
Available in 5 doses
7.5g. (in 250ml
10g (in 250ml)
15g (in 500ml)
20g (in 500ml)
25g (in 500ml)
an essential vitamin, meaning your body can’t produce it. Yet, it has many roles and has been linked to impressive health benefits.
It’s water-soluble and found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach.
The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men (1).
While it’s commonly advised to get your vitamin C intake from foods, many people turn to supplements to meet their needs.
Here are 7 scientifically proven benefits of taking a vitamin C supplement.
- May reduce your risk of chronic disease
Antioxidants are molecules that boost the immune system. They do so by protecting cells from harmful molecules called free radicals.
When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases
Studies show that consuming more vitamin C can increase your blood antioxidant levels by up to 30%. This helps the body’s natural defenses fight inflammation
Vitamin C is a strong antioxidant that can boost your blood antioxidant levels. This may help reduce the risk of chronic diseases like heart disease.
- May help manage high blood pressure
Approximately one-third of American adults have high blood pressure
High blood pressure puts you at risk of heart disease, the leading cause of death globally
Studies have shown that vitamin C may help lower blood pressure in both those with and without high blood pressure.
An animal study found that taking a vitamin C supplement helped relax the blood vessels that carry blood from the heart, which helped reduce blood pressure levels
Moreover, an analysis of 29 human studies found that taking a vitamin C supplement reduced systolic blood pressure (the upper value) by 3.8 mmHg and diastolic blood pressure (the lower value) by 1.5 mmHg, on average, in healthy adults.
In adults with high blood pressure, vitamin C supplements reduced systolic blood pressure by 4.9 mmHg and diastolic blood pressure by 1.7 mmHg, on average
While these results are promising, it’s not clear whether the effects on blood pressure are long term. Moreover, people with high blood pressure should not rely on vitamin C alone for treatment.
Vitamin C supplements have been found to lower blood pressure in both healthy adults and those with high blood pressure.
- May lower your risk of heart disease
Heart disease is the leading cause of death worldwide
Many factors increase the risk of heart disease, including high blood pressure, high triglyceride or LDL (bad) cholesterol levels, and low levels of HDL (good) cholesterol.
Vitamin C may help reduce these risk factors, which may reduce heart disease risk.
For example, an analysis of 9 studies with a combined 293,172 participants found that after 10 years, people who took at least 700 mg of vitamin C daily had a 25% lower risk of heart disease than those who did not take a vitamin C supplement
Interestingly, another analysis of 15 studies found that consuming vitamin C from foods — not supplements — was linked to a lower risk of heart disease.
However, scientists were unsure whether people who consumed vitamin-C-rich foods also followed a healthier lifestyle than people who took a supplement. Thus, it remains unclear whether the differences were due to vitamin C or other aspects of their diet
Another analysis of 13 studies looked at the effects of taking at least 500 mg of vitamin C daily on risk factors for heart disease, such as blood cholesterol and triglyceride levels.
The analysis found that taking a vitamin C supplement significantly reduced LDL (bad) cholesterol by approximately 7.9 mg/dL and blood triglycerides by 20.1 mg/dL
In short, it seems that taking or consuming at least 500 mg of vitamin C daily may reduce the risk of heart disease. However, if you already consume a vitamin-C-rich diet, then supplements may not provide additional heart health benefits.
Vitamin C supplements have been linked to a reduced risk of heart disease. These supplements may lower heart disease risk factors, including high blood levels of LDL (bad) cholesterol and triglycerides.
- May reduce blood uric acid levels and help prevent gout attacks
Gout is a type of arthritis that affects approximately 4% of American adults
It’s incredibly painful and involves inflammation of the joints, especially those of the big toes. People with gout experience swelling and sudden, severe attacks of pain
Gout symptoms appear when there is too much uric acid in the blood. Uric acid is a waste product produced by the body. At high levels, it may crystallize and deposit in the joints.
Interestingly, several studies have shown that vitamin C may help reduce uric acid in the blood and, as a result, protect against gout attacks.
For example, a study including 1,387 men found that those who consumed the most vitamin C had significantly lower blood levels of uric acid than those who consumed the least
Another study followed 46,994 healthy men over 20 years to determine whether vitamin C intake was linked to developing gout. It found that people who took a vitamin C supplement had a 44% lower gout risk
Additionally, an analysis of 13 studies found that taking a vitamin C supplement over 30 days significantly reduced blood uric acid, compared with a placebo
While there appears to be a strong link between vitamin C intake and uric acid levels, more studies on the effects of vitamin C on gout are needed.
Vitamin-C-rich foods and supplements have been linked to reduced blood uric acid levels and lower risk of gout.
- Helps prevent iron deficiency
Iron is an important nutrient that has a variety of functions in the body. It’s essential for making red blood cells and transporting oxygen throughout the body.
Vitamin C supplements can help improve the absorption of iron from the diet. Vitamin C assists in converting iron that is poorly absorbed, such as plant-based sources of iron, into a form that is easier to absorb
This is especially useful for people on a meat-free diet, as meat is a major source of iron.
In fact, simply consuming 100 mg of vitamin C may improve iron absorption by 67%
As a result, vitamin C may help reduce the risk of anemia among people prone to iron deficiency.
In one study, 65 children with mild iron deficiency anemia were given a vitamin C supplement. Researchers found that the supplement alone helped control their anemia
If you have low iron levels, consuming more vitamin-C-rich foods or taking a vitamin C supplement may help improve your blood iron levels.
Vitamin C can improve the absorption of iron that is poorly absorbed, such as iron from meat-free sources. It may also reduce the risk of iron deficiency.
- Boosts immunity
One of the main reasons people take vitamin C supplements is to boost their immunity, as vitamin C is involved in many parts of the immune system.
First, vitamin C helps encourage the production of white blood cells known as lymphocytes and phagocytes, which help protect the body against infection
Second, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules, such as free radicals.
Third, vitamin C is an essential part of the skin’s defense system. It’s actively transported to the skin, where it can act as an antioxidant and help strengthen the skin’s barriers
Studies have also shown that taking vitamin C may shorten wound healing time
What’s more, low vitamin C levels have been linked to poor health outcomes.
For example, people who have pneumonia tend to have lower vitamin C levels, and vitamin C supplements have been shown to shorten the recovery time
Vitamin C may boost immunity by helping white blood cells function more effectively, strengthening your skin’s defense system, and helping wounds heal faster.
- Protects your memory and thinking as you age
Dementia is a broad term used to describe symptoms of poor thinking and memory.
It affects over 35 million people worldwide and typically occurs among older adults
Studies suggest that oxidative stress and inflammation near the brain, spine, and nerves (altogether known as the central nervous system) can increase the risk of dementia
Vitamin C is a strong antioxidant. Low levels of this vitamin have been linked to an impaired ability to think and remember
Moreover, several studies have shown that people with dementia may have lower blood levels of vitamin C
Furthermore, high vitamin C intake from food or supplements has been shown to have a protective effect on thinking and memory as you age
Vitamin C supplements may aid against conditions like dementia if you don’t get enough vitamin C from your diet. However, additional human studies are needed to understand the effects of vitamin C supplements on nervous system health
Low vitamin C levels have been linked to an increased risk of memory and thinking disorders like dementia, while a high intake of vitamin C from foods and supplements has been shown to have a protective effect.
- Prevents the common cold. While vitamin C appears to reduce the severity of colds and recovery time by 8% in adults and 14% in children, it does not prevent them
- Reduces cancer risk. A handful of studies have linked vitamin C intake to a lower risk of several cancers. However, most studies have found that vitamin C does not affect the risk of developing cancer
- Protects against eye disease. Vitamin C has been linked to reduced risks of eye diseases like cataracts and age-related macular degeneration. However, vitamin C supplements have no effect or may even cause harm
- May treat lead toxicity. Although people with lead toxicity appear to have low vitamin C levels, there is no strong evidence from human studies that show vitamin C can treat lead toxicity