While the term often carries a negative connotation, not all stress is bad.  During times of ‘acute stress’, it helps kick our bodies into ‘fight-or-flight’ which puts our bodies in a heightened physiological state to escape danger and/or defend ourselves.  We also feel stress when something good happens in our lives.  We experience it when we win a race or score a touchdown.  It’s important to understand that stress isn’t inherently bad for us and managing how we experience is often just as beneficial as trying to eliminate it.

Bad Stress

The negative side can manifest itself throughout the body.  We can feel it when we get clammy hands or experience it more consistently with nagging headaches.  Below is a list of how our different systems can be affected by stress:

Nervous System

It often begins in our nervous system, which controls the hormone levels in our bodies.  When we feel stressed, our nervous system will signal our body to release certain hormones to fight off the perceived threat.  These hormones will cause a cascade of effects throughout the body.

Musculoskeletal System

The musculoskeletal system will often experience contractions throughout the body under stress.  These contractions can amount to tense muscles around areas where stress is felt (i.e. tense shoulders/neck and lower back pain).  Other symptoms of stress in the musculoskeletal system is through muscle twitching or other involuntary muscle contractions (i.e. eye twitching and fidgeting).

Respiratory System

Stress can cause you to breathe harder and faster (i.e. hyperventilation).  In more serious cases, panic attacks can ensue.

Cardiovascular

Bouts with stress usually result in an increase in your heart rate and go hand-in-hand with a higher respiratory rate.  Your heart tends to work harder when the body is stressed, pumping more blood throughout your body.  For those of who suffer from chronic bouts of stress may also suffer from inflammation in the coronary arteries.  Extreme cases could lead to heart attacks.

Endocrine System

Generally the system responsible for kicking your body in to fight-or-flight, the endocrine system releases adrenaline which cause a series of signals throughout your body preparing it to cope with an external stimulus.  While this is generally a good response when a person is in danger from an immediate threat, it’s bad to stay in state for long periods of time when there is no imminent threat.

Gastrointestinal System

Your appetite can both increase and decrease and people tend to vary in their response in regards to this area.  One thing to be mindful of is your cravings – alcohol and tobacco usage tend to go up during periods of stress.

Reproductive System

For men, testosterone production can get hindered during chronic stress.  Stress for women can cause them to have irregular or absent menstrual cycles.

Supplementation

Supplements that help with stress tend to reduce our perception of stress or help us with restfulness.  They tend to work by minimizing further stimulation to the brain.  One important thing to keep in mind when dealing with supplements that help with stress is they tend to have negative interactions with anti-depressants and medication for ADHD.  As with any supplement, it’s always good to consult with your doctor before taking.

Rhodiola Rosea

An herb strongly associated with reducing fatiegue, rhodiola rosea is a powerful adaptogen that many swear by for dealing with ‘burnout’.  As a side benefit, the research suggests that this herb increases a person’s subjective well-being and has notable effects for treating depression.  As a side note, I use this herb throughout the year when I cycle off of caffeine.

Usage: Rhodiola rosea has been reported to be effective for fighting stress when taken at 300 – 700 mg per day.  It is not recommended to go above 700 mg as there have not been reports of increased effectiveness at higher dosages.

Theanine

Theanine is an amino acid that has ‘relaxing’ effects throughout the body.  Many have found that taking theanine with their morning coffee allows them to enjoy the wakefulness from the caffeine without the ‘rush’ from it.  Theanine is also found in green tea, which is a very healthy dietary inclusion.  If you suffer from anxiety, theanine is a good starting point.

Usage: Theanine is relatively safe, but positive reports have been found when taken in dosages of 100 – 200 mg.

Ashwagandha

Ashwagandha is an herb commonly used in Ayurveda medicine.  I’ll warn you ahead of time, this stuff smells so finding it in pill form is strongly recommended.  It has similar effects as rhodiola rosea with the added bonus of slight increases in your cholesterol profile.  If you found the effects of rhodiola not to your liking, give this herb a try.

Usage: Start with dosages of 300 – 500 mg and see if your stress levels decrease after a week or so.  According to the latest studies, the optimal range is between 2,000 – 6,000 mg a day but supplementation can become cost prohibited at these ranges.

Summary

We all suffer from stress from time to time.  If you’re finding it difficult to cope with, or just need a little help along the way, I strongly recommend that you give one of these natural supplements a try.  If you suffer from extreme cases of stress where you feel it’s too overwhelming to deal with, I suggest you consult your primary physician.

The post Best Supplements for Stress appeared first on Gazette Review.

Adrenal fatigue is a relatively new condition in medical discourse. It is not fully understood by medical science, and some even question whether such a condition even exists. It is believed that physical, mental, or emotional stress can overload an already poorly working adrenal gland.

Since the adrenal glands create the stress-reduction hormone cortisol, a poorly functioning adrenal gland can lead to a vicious cycle of fatigue. In patients with adrenal fatigue, the adrenal gland cannot create enough cortisol to manage existing levels of stress. When more stressors are added, the gland’s performance continued to deteriorates. This further inhibits the person’s ability to deal with the added stress.

Symptoms of Adrenal Fatigue

In the early stages of adrenal fatigue, cortisol levels may be elevated at night. Adrenal fatigue may begin with symptoms of restlessness, hyperactivity, or insomnia at night.

As the condition progresses, cortisol levels continue to be high at night causing sleep issues. They also begin to plunge by midday, causing a feeling commonly described by sufferers as brain fog. In the final stage, cortisol levels have completely flat lined. The patient will feel chronic exhaustion, regardless of rest or activity.

Suffers report feeling irritable, depression, body aches, and decreased sex drive. They maintain chronically high stress levels, have reduced memory and concentration, and have difficulties both falling asleep and waking up.

Despite the well-defined signals of adrenal fatigue, doctors and medical professionals have little evidence-based advice to offer their patients. Unsurprisingly, this is a frustrating issue for patients and many are seeking answers elsewhere.

Some have turned to the web, joining social networks of people trying to cure their symptoms of fatigue. In these discussions, various supplements have been proposed to treat a struggling adrenal gland. These include anything from vitamins, minerals, herbal supplements, omega-3, and probiotics.

In this article, we will go over some of the best supplements for adrenal fatigue available in 2016.

Adrenal Fatigue Vitamins

Like many conditions that present symptoms of fatigue, adrenal fatigue may be linked to deficiencies in nutrition. Several vitamins play key roles in the healthy workings of the adrenal gland. Most important are Vitamin C, Vitamin D, Vitamin E, and B-complex vitamins like B5, B6, and B12.

WebMD lists poor diet as a potential cause of fatigue. If you feel fatigued and believe it might be linked to your adrenal gland, diet is a good first place to begin investigating. Make sure you are eating foods rich in B and C in particular.

Papayas, bell peppers, broccoli, brussel sprouts, and strawberries are packed with Vitamin C. B-complex vitamins come from a range of sources like mushrooms, cheese, and oily fish like trout. An excellent recipe for your adrenal gland is bone broth. Bone broth, especially the marrow, is rich in the essential vitamins implicated in adrenal fatigue.

A varied diet of fresh meats, fruits, and vegetables is the best way to supplement your vitamin intake. You might also consider incorporating a vitamin supplement into the mix. Many supplements offer a complete daily serving of each essential vitamin and mineral you should need.

Adrenal Fatigue Magnesium

Magnesium is believed to be involved in adrenal fatigue, partly because magnesium is plays such a key role in setting stress thresholds. Many Americans are magnesium deficient already, simply from not getting enough of the mineral in their regular diets.

When magnesium levels are low, your body’s ability to manage stress is diminished. Cortisol is released at lower stress thresholds. These frequent releases also last longer, since it takes more time for stress to return to levels below those thresholds. To compound issues, magnesium can also be lost through the kidneys in urine. This is especially true for patients taking anti-inflammatories, antibiotics, or cancer treatment drugs.

Magnesium deficiency creates a cycle of fatigue very similar to the symptoms of adrenal fatigue sufferers. This has led some to believe that their adrenal glands might be overworked due to low magnesium levels.

Like vitamin deficiencies, a magnesium deficiency can be treated with diet changes. Spinach, yogurt, almonds and avocados are all rich in magnesium. You can also get magnesium from bone broth too, making it an adrenal fatigue super food.

Magnesium supplements are available over-the-counter, so you can also purchase those if working the mineral into your regular diet is difficult. The recommended daily value of magnesium is 400mg for an adult, so make sure your supplement provides at least that much.

Adrenal Fatigue Licorice Root

Cortisol release and absorption is a major factor in adrenal fatigue, and other stress related conditions. Thus, supplements that target cortisol can help in alleviating the symptoms of an overworked adrenal gland.

A 2011 study in journal of Molecular and Cellular Endocrinology found that licorice might actually have root actually helps mediate the cortisol release and absorption process. Adding licorice to your diet may actually help your body manage its existing cortisol levels more efficiently. This might relieve the workload of the adrenal gland, and improve symptoms of fatigue.

Licorice root can be purchased in supplement form in popular stores or online.

Adrenal Gland-specific Supplements

In recent years, complex adrenal fatigue supplements have been developed to treat the specific causes of the condition. These supplements tend to combine a variety of treatment sources such as vitamins, minerals and herbal remedies. If you have already monitored your diet and are certain that there are no nutrient deficiencies, an adrenal-specific supplement may be able to help you.

They can be found for sale on private individual’s websites, as well as on large marketplaces like Amazon. These formulations vary by manufacturer. It is important to check the listed ingredients carefully, and purchase from a trusted producer.

Gaia Herbs, for instance, combines holy basil, ashwagandha, schisandra, and rhodiola into a daily supplement. These are adaptogenic herbs. When administered, they have been found to help the body adapt to stressors by stabilizing physiological processes. In other words, these herbs help to maintain homeostasis.

Individual adaptogenic herbs like ashwagandha have been suggested as cures for adrenal fatigue. Supplements like the one produced by Gaia Herb hope to enhance the curative properties of these plants by administering them together.

If you shop for supplements in a marketplace like Amazon, you can also see reviews and testimonials from other people who have used the product. Gaia Herbs’ product has received several hundred customer reviews, over 80% of which are positive reviews. Reading these can help you determine if it is worthwhile for you to try a targeted supplement.

Patients are often advised to choose the least invasive method to treat their symptoms. Thus, if you suspect that you have adrenal fatigue caused by a nutrient deficiency, the best way to supplement it is with natural foods. The risks of supplementing are reduced if you start by adding real foods rich in the desired nutrient.

If you move on to formulated supplements, start by purchasing the most common vitamins and minerals from trusted brands. A well-balanced multivitamin is easy to find in stores, and tested for health and safety outcomes.

You should only move on to buying specific herbs and targeted herbal supplement combinations after trying the first two options. While these treatments provide hope, most remain unverified in research and unregulated by the Food and Drug Administration.

Adrenal fatigue is still little understood in the medical community, which can be frustrating for sufferers. Many people have added one, two, or many supplements to their diets without seeing the results they desire. Others have tried products that have been ineffective or harmful.

While over 80% of the reviews for Gaia Herbs’ supplement are positive, but 8% of the products reviews are 1-star. Complaints range from the ineffectiveness of the product, to claims that it resulted in hospitalization and medical bills. It is difficult to verify which claims can be attributed to the product.

See a Doctor

Since the best treatment for adrenal fatigue is still being discovered, it is important to keep regular contact with a physician about the supplements you are taking. You doctor will be able to ensure that they do not interact negatively with any conditions you have or medications you are taking.

Your doctor will also be able to monitor the levels of supplements you are taking to make sure you take a safe amount. It might be wise to undergo periodic toxicity screenings when beginning a new supplement. Blood tests, for example, can highlight changes in chemical levels and alert you to adverse reactions.

With this approach, you should be able to safely try a variety of options. The best supplement for adrenal fatigue seems to vary by individual. It is almost inevitable that you will try multiple supplements before you find one (or a combination) that brings you the results you seek.

Check out the health articles posted in http://healthyleo.com so that you will also be able to know more about the other effective ways in making your body healthier.

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Fortunately there are vitamins and minerals that can help in this major part of life. These come with a slew of health benefits that ensure a stronger body while keeping it protected from many medical conditions. Of course regular exercise and a healthy diet are equally important in achieving this.

Read on and find out what supplements are the best for women in their forties.

Best Supplements for Women 40 Years & Older

Vitamin D

Bone density falters as women age and the risk of osteoporosis greatly increases as time goes by. Vitamin D helps maintain strong bones while delivering other benefits for this age like enhancing the immune system and regulating proper blood pressure levels. Vitamin D supplements can easily fulfill the daily recommended dosage of 600 IU. The highest tolerable intake of the vitamin is at 4,000 IU and going past that may trigger potential side effects. People with high blood levels of calcium or who are suffering from kidney disease should not take supplements and instead rely on dietary sources or sunlight for more controlled intake. Stock up on eggs, fatty fish, fortified cereals and milk, and of course spend more time under the sun. Vitamin K2 (MK-7) should be taken alongside vitamin D to prevent the formation of arterial plaque caused by the absorption of calcium by the arteries.

Omega-3

The risk of heart disease is greater once a woman reaches her forties. It strikes without warning hence the importance of building up defenses to protect the heart from the so-called “silent killer”. There are many supplements that can help minimize cardiovascular disease risk, and omega-3 fatty acids are among the most well-known. These are mainly found in fatty fish and their oils like halibut, mackerel, and salmon. Certain seeds and nuts (and their oils as well) like chia, flax, and walnuts are an option for those who are not into seafood. Omega-3 works by reducing blood pressure and cholesterol levels, fighting off inflammation, and preventing blood clots. Two servings of omega-3 fish in a week is the recommended dietary intake which is equivalent to 500 milligrams.

B Vitamins

There are many B vitamins available and all are used by the body for the creation of energy through food. Some of them are specifically beneficial for a 40 year old woman:

• Vitamin B2 / Riboflavin – This vitamin has antioxidant properties that prevent free radical damage from triggering many serious health conditions that are prevalent in women in their forties. There is also some evidence that riboflavin reduces migraine frequency. Milk, eggs, yogurt, Brussels sprouts, and soybeans are excellent sources.

• Vitamin B5 / Pantothenic Acid – Pantothenic acid helps in the creation of red blood cells and certain hormones. It also lowers cholesterol and helps maintain proper digestion and good eyesight. Regular intake has been found to be efficacious in reducing signs of aging on the skin. Organ meats, legumes, mushrooms, potatoes, and whole-grain cereals are some of the foods rich in vitamin B5.

• Vitamin B6 / Pyridoxine – Women who are having trouble sleeping may rely on pyridoxine as it elevates dopamine and serotonin which then leads to better sleep quality. Shrimp, cheese, banana, and whole grains are food sources of vitamin B6

• Vitamin B9 / Folate – Primarily utilized for the prevention of birth defects and for its ability to enhance cellular development and regeneration. Folate can also lower levels of the amino acid homocysteine which is a known heart disease risk. The vitamin has been found to have positive effects for people with depression, Alzheimer’s disease, and diabetes. Dietary sources include dark leafy greens, asparagus, citrus fruits, avocado, beef liver, and okra.

Vitamin A

Vitamin A is a potent antioxidant that also helps maintain visual acuity and neurological function. It also helps in the production of collagen which can keep the signs of aging at bay. Vitamin A is believed to be able to suppress certain cancers by controlling malignant cells. Supplementation of vitamin A should always be monitored as overdosing on it can be highly toxic. Carrots, beef liver, sweet potatoes, broccoli, and eggs are some of the vitamin’s food sources.

Vitamin C

The vitamin bolsters the immune system while ensuring that your youthful appearance persists as you reach 40 decades in life. Consumption of vitamin C rich foods have been linked to fewer instances of wrinkles and skin dryness. Other benefits include slowing down the progress of age-related macular degeneration, helping in collagen formation, maintaining stronger teeth and bones, and aiding in the body’s absorption of non-heme iron. Eat more citrus fruits and dark leafy greens to obtain adequate levels of vitamin C.

Calcium

Women experience more rapid bone loss compared to men and this is exacerbated by menopausal transition. Maintaining an intake of calcium helps not only by maintaining bone strength but also by ensuring the proper function of the heart and muscles. The mineral is better absorbed by the body with the help of vitamin D but having too much of it can result to hypercalcemia which has symptoms like fatigue and arrhythmia. Dairy products are the best known sources of calcium while its non-dairy sources include broccoli, bok choy, kale, salmon, almonds, and sardines. Make sure to consult an expert first to determine your calcium levels and the right dosage in order to avoid overdosing. It is also recommended to take vitamin K2 (MK-7) as it regulates the intake of calcium to prevent disorders wrought by abnormal depositions of the mineral.

Iron

Perimenopausal women who experience consistent heavy bleeding during their monthly red days are at risk of anemia. Fatigue, shortness of breath, and dizziness are the usual indicators that there is a deficiency in iron due to blood loss. Eating iron-rich foods such as eggs, dried fruits, organ meats, fish, and some vegetables is a must to maintain the right levels of the mineral. Plant-based sources of iron, or non-heme iron, are better absorbed when eaten alongside vitamin C foods. Overdosing on iron leads to potentially dangerous side-effects so it is imperative to double check first if your iron levels are adequate through a ferritin test.

Magnesium

Magnesium is a crucial mineral in many bodily functions. Lower levels can result in accelerated aging and greater risk of diseases as deficiencies hamper the important processes magnesium is part of. Help maintain adequate levels of the mineral by eating more of its food sources like green leafy vegetables, bananas, chicken breast, carrots, and apples. Magnesium helps enhance muscle and bone strength, reduces blood pressure and relaxes the blood vessels, minimizes migraine frequency and severity, and slows down agin

Hydrochloric Acid

Hydrochloric acid (HCL) is important in the maintenance of a healthy digestive system. A deficiency in HCL can trigger many digestive woes and it can also make it difficult for the body to absorb certain nutrients derived from dietary sources. It is also said that HCL levels taper off along with aging. A simple test can be done at home to determine if HCL levels are sufficient. This is done by sipping a tablespoon of lemon juice in the event of a stomachache. HCL levels may be low if the pain disappears, and vice versa. Consult expert advice before taking a supplement to increase HCL levels to determine the right dosage.

Discounted Supplements: You can click here to check out all the the discounted nutritional supplements above at Amazon.com

This article is written for informational purposes only based on research and should never be substituted for actual medical advice (same goes for anything you read on the Internet about medical matters). Always seek first the opinion of an expert regarding these supplements to determine what should be the one for your situation, the right dosage, and to avoid possible complications that may arise.

Have you tried any of these supplements? Do you know others that are beneficial for 40 year old women? Let us know in the comments.

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There are a handful of supplements for runners that can strengthen the body in many ways aside from what’s needed in the activity. Whether you are a professional runner or just someone who loves to jog on a sunny day, these supplements will be of great help to you:

Best Supplements for Runners

Iron

Runners are at risk of iron deficiency as the body’s levels of the mineral take a hit during excessive sweating and extreme training, and female athletes are more susceptible due to menstruation. Insufficient amounts of iron impede the production of hemoglobin and this eventually leads to anemia in which physical and mental fatigues are its most common symptoms. No athlete would want to be struck with the sudden feeling of weakness right in the thick of a grueling marathon. Some runners also follow diet plans that may not have enough of the mineral. Organ meats, oysters, beans, chickpeas, and lentils are some of the best sources of iron, but make sure to have your ferritin levels checked first before stocking up on the mineral. Having too much iron in the body can trigger a slew of undesirable symptoms.

Caffeine

If you love running and a morning cup of joe then boy do I have some good news for you. Caffeine has a lot of benefits for athletes and even Olympic-caliber runners utilize it as a performance enhancer (not to mention being legal). Here are some of the ways how caffeine works for runners like you:

• Boosts mental acuity which leads to better perception, reaction time, and increases brain endorphins which are also responsible for giving you that much-loved “runner’s high”.

• Helps with post-run recovery especially when taken alongside carbohydrates.

• Enhances the utilization of fat as an energy source instead of glycogen thus giving you more energy to spend especially during the critical last leg of the race.

• Improves neuromuscular coordination which makes your legs sprint harder and faster.

Moderation is key when it comes to caffeine in order to avoid problems like having the jitters or migraine. Never try caffeine before a race if it is your first time, instead experiment first during your training sessions to determine if it works for you.

Omega-3

Omega-3 fatty acids are renowned for their benefits concerning cardiovascular health and inflammation. Intake of omega-3’s can help with the reduction of soreness and improve flexibility of joints while also enhancing the burning of fat in muscles. Fatty fish meat and oils like mackerel, herring, and salmon are ideal sources of omega-3 followed by seeds like chia and flax. Krill oil is another source of omega-3 and has been found to provide better index of the fatty acids compared to fish oil. Supplements make it a lot easier to provide the body with the right amount of omega-3’s especially if you don’t fancy eating the food sources multiple times a week.

Creatine

You might have stumbled upon huge black jars in health stores bearing the name “creatine” and sometimes next to a picture of six-pack abs. The reason behind that image of a chiseled body is that creatine helps immensely with boosting muscle size and strength. Runners also benefit from creatine as it bolsters sprint performance as proven by a study published in April 2001 at the journal Scandinavian Journal of Medicine & Science in Sports. It gets the job done by enhancing the production of adenosine triphosphate (ATP) through increased levels of creatine phosphate. ATP contains energy that gives you that needed boost in times of intense training sessions. Keep in mind that creatine only works in the body for up to two hours so best take it before training. It should also be taken in the same specific time daily.

CoQ10

Coenzyme Q10 is a molecule naturally produced by the body and it has antioxidant and anti-inflammatory properties. CoQ10 also provides energy to the entire body as it plays an important part in the production of ATP just like creatine phosphate, and the molecule also aids in speedier post-training recovery. Runners can benefit from CoQ10 as it can fulfill energy demands brought by long training sessions while its antioxidant properties protect the body from harmful free radicals and minimize muscle damage due to oxidative stress. Taking 200 milligrams before running is the recommended dosage for optimum results.

Five key electrolytes

The five key electrolytes namely calcium, sodium, chloride, magnesium, and potassium are diminished in our bodies when we sweat. Deficiencies in the levels of these said electrolytes bring about symptoms that can negatively affect athletic performance. Here are the details regarding these five:

• Calcium

• Sodium and Chloride

• Magnesium

• Potassium

Vitamin D

Vitamin D is well-known as the “sunshine vitamin” due to sunlight being among its sources. Runners who sprint while the sun is up may be getting a constant supply of the vitamin, however excessive sweating can steadily deplete the body’s nutrients. This may be confusing to sprinters who are always exposed to sunlight yet are found to be deficient in the vitamin. When there are insufficient levels of the vitamin, athletes will be tired most of the time and may have difficulty running through distances that used to be easy. Fatty fish, organ meats, egg yolks, and cheese are good sources of vitamin D, while 5,000 IU is the recommended supplemental intake for adults. It should also be taken along with vitamin K2 (MK-7) to prevent the risk of developing arterial plaque. Aging makes it harder for the skin to absorb the vitamin hence the dosage may increase as you get older. Make it a habit to have your vitamin D levels checked in order to determine if you are deficient.

Vitamin D also helps the body absorb more calcium, so make sure that you include this vitamin in your bone-boosting regimen.

The supplements mentioned above are based only on research and should not be taken without consulting the advice of a medical professional first. Always seek their opinion first regarding what you read online in order to determine what’s right for your situation, the proper dosage, and to avoid possible complications that may arise.

Discounted Supplements: You can click here to check out all the the discounted nutritional supplements above at Amazon.com

Have you tried any of these supplements? Do you have a supplement for running that works yet was not listed? Let us know in the comments.

The post Best Supplements for Runners – 2018 Update appeared first on Gazette Review.

Skin Quality

Skin quality primarily refers to facial skin and is an overall term that describes its following parameters: moisture content, tightness, and clearness from acne.  Aside from genetics and where you live skin quality is largely due to two influences: aging and photoaging.

Aging

Aging, or natural aging, typically results in very fine wrinkles that appear over time.  This is primarily due to the deterioration of collagen in one’s face, which is responsible for maintaining the overall tightness of facial features as well as providing additional structure.  As collagen breaks down, the skin begins to loosen and it becomes more susceptible to bruising and blemishes.  Keep in mind that this process occurs in everyone and starts being noticeable in your 30’s and 40’s.

Photoaging

A reduction in skin quality due to photoaging is similar to aging, though the mechanism is due to prolonged ultraviolet radiation (UV Rays) exposure.  If you have ever been sunburnt, you have felt this process in action though the term is often referred to the accumulated damage over a longer period of time.  The wrinkles that form due to photoaging are often more pronounced and noticeable, unlike the finer wrinkles that form due to natural aging.

Supplementation

The following supplements have been studied and are known to improve the quality of skin and help combat the effects of aging and photoaging:

Vitamin A

Vitamin A (aka retinol), when used topically once a day (typically in the evening before bed), has been clinically proven to improve the quality of skin through notable reduction of wrinkles and help with dryness.  It has also been shown to improve the pigmentation and elasticity of skin though in only three studies.  The most commonly used formulation of Vitamin A that has been used in these studies is all-trans retinoic acid (ATRA), also known as Tretinoin.  ATRA has been shown to increase collagen formation in the body and while suppressing the enzymes responsible for breaking down collagen.  If you’re looking to improve the quality of your skin, start with Tretinoin as it has the most scientific evidence to support the improvement of skin quality.

Bladderwrack

Bladderwrack is a type of brown seaweed that is rich in fucoxanthin, a compound that has been previously studied to help with thyroid function and metabolism.  Brown seaweed is typically present in many topical skin care products and it has been known to be a powerful antioxidant and very anti-inflammatory.  The bioactive compounds that are responsible for these effects are known as L-fucose compounds and a lot of research is currently being done in this area.  Bladderwrack works by enhancing the release of glycerol from far cells, which in turn stimulate the production of collagen.  When supplementing with bladderwrack, you’re looking for products which have ‘fucoxanthin’, ‘fucoidins’, or ‘fucophlorethols’ on the label and it should be ingested with food as these compounds are fat soluble.  Consider taking these with your fish oil and in doses of 500 – 4,000 mg.

Green Tea Catechins

If you’ve read some of my past articles, you’d know that I’m a big fan of green tea.  The active ingredients in green tea, epigallocatechin-3-galate (EGCG), have been implicated in benefiting just about every organ in the body.  Oral ingestion in 1400 mg doses have been shown to improve skin quality in addition to its plethora of health benefits.  If you’re looking for a supplement to improve the quality of your skin which have properties to improve your general health, green tea should be on your list.

Pycnogenol

Pycnogenol is a special formulation of pine bark extract that has a 65 – 75% procyanidin content which are similar to catechins found in grean tea extract.  Other sources of procyanidin are grape seed extract and cocoa.  Similar to green tea extract, the pynogenol taken in doses of 100 – 200 mg twice a day have been shown to improve skin quality as well as providing a number of health benefits such as better cognition and increased blood flow.  Pyxnogenol is typically more expensive than green tea due to its specific formula being patented.  Try green tea extract before experimenting with this supplement and note the results before adding pycnogenol.

Skin Care

As you can imagine, an expansive range of things can affect the quality of your skin, much of which can be out of an individual’s control such as genetics and locale.  Luckily, simple changes to nutrition and hygiene can influence skin quality to very significant degrees.  I can’t stress enough the value of eating fruits and vegetables, particularly red colored vegetables and leafy greens.  Including these in your diet with will go a long way to better skin quality (and improved health as well!).  The biggest tip I got for skin care that had noticeable results came from a forum comment:

“Make sure your pillow cover is clean before you sleep at night.  Either replace it with a fresh cover or put a clean towel over it daily.”

Skin Care Summary

Aging and photoaging (due to UV rays) are the primary influences on reduced skin quality.  In order of effectiveness, the following supplements have been scientifically shown to improve the quality of skin: Vitamin A, bladderwrack, green tea extract, and pycnogenol.  When trying supplements, remember to experiment with one at a time to maximize your dollars.  Also remember that simple changes in nutrition and hygiene amount to very noticeable differences in skin quality.  Hope this helps!

Discounted Supplements: You can click here to check out all the the discounted nutritional supplements above at Amazon.com

The post Best Supplements for Skin – Updated Reviews appeared first on Gazette Review.

Best Supplements For Crossfit

Supplements are exactly what the name suggests – they’re there to augment your overall nutrition.  These recommendations assume that you’re within a reasonable weight range for your height and you pay attention to what you eat and how much sleep you get. I can’t stress the importance of proper sleep, hydration and nutrition enough. Nailing each of these in your life should be first on your list as they contribute the most in your gains aside from your workout program. So before you incorporate any of these supplements work on getting a good night’s sleep and make sure your diet is reasonably healthy.

Creatine

Why

For squeezing out that extra rep in your WOD or maximizing your intensity in your training for building muscle, creatine is king. It provides energy under periods of stress and has been shown to help in increasing lean mass in controlled studies.  Next to Vitamin D, creatine may be the most beneficial supplement for general health, as it has both cardio and neuroprotective qualities in addition to helping with athletic performance and body composition.  I can’t speak highly enough about this molecule and if you’re still apprehensive about taking it your body already makes it and it’s found in protein-rich foods such as meat, fish and eggs.

How to take

Many people recommend starting with a ‘loading phase’ for creatine in order to saturate your skeletal muscle with this molecule.  This 10 to 14 day period is then typically followed with a daily dosage of 2.5 to 5 grams.  Some protocols strongly recommend that you cycle your intake, meaning you have periods off and on every 3 or so weeks, with some suggesting you cycle every three months.  Do what you want, but science has pretty much negated the arguments for requiring a loading phase or the need to cycle this supplement.  I’ve been on creatine since the late 90’s and my suggestion would be to take in 5 grams daily and don’t worry about the timing or cycling.  Also look for products that say “creatine monohydrate”.  It’s the simplest and cheapest form of creatine and it’s the same compound that has been in studied in a clinical setting.  The only concern with this supplement is cramping so make sure you drink a lot of water and eat a normal diet.

Casein Protein

Why

Really you can put any quality protein supplement here but we’re trying to choose the best one and casein is it.  Assuming you’re not getting enough protein in your diet, a protein supplement is certainly a
convenient and cheap route to take.  Casein protein is the one by-product of the dairy process, the other being whey protein, and is digested and utilized much more slowly.  The reason why I recommend casein over its much more popular sister-product is that it’s been shown to be better correlated to muscle building.  This is likely due to rate of digestion, though the ratio of various peptides in casein are much different than those found in whey.

How to take

There’s really no upper limit for protein intake for healthy individuals though the minimum recommended for athletes is in excess of 0.5 grams per pound of body weight (e.g. 90 grams of protein for a 180 pound person).  If you’re trying to lose weight increasing protein intake is often recommended to preserve muscle mass but I wouldn’t go over 2 grams per pound of body weight.  There really aren’t any health issues to be concerned with your casein/protein intake unless you find yourself ONLY consuming protein, in which case let me know how that goes.

Fish Oil

Why

You’re going to be sore and your joints are going to ache.  Most joint health supplements have little to no scientific evidence for effectiveness and that side of the supplement industry tends to operate on anecdotal evidence.  Fish oil is one of the few supplements that has correlated with reductions in inflammation, though the results  are mixed. On a personal note, I tend to not incorporate fish into my diet very often, so fish oil is a necessity for me regardless of whether I’m trying to reduce joint point or inflammation.  I’ve noticed that my knees hurt more when I don’t take this stuff so I’m sold on it.

How to take

For hearth health benefits the American Heart Association recommends 1 grams of daily intake of EPA and DHA combined.  For attempts to combat joint pain and soreness the upper limit of efficacy has is around 6 grams a day.  It tends to vary from individual to individual so you may have to play around with it.  I take in 3 grams in the morning time along with my vitamin D but the timing isn’t too important.  If you struggle with the fish burp taste try freezing the capsules or trying brands that have been specially coated.  Pay extra attention to the EPA and DHA content per capsule as this will determine how many capsules to take per day; ignore that each capsule contains 1 gram of ‘stuff’.  One thing to note: it will take a awhile for you to notice the effects so I suggest you stick with it for at least three months before you assess its effectiveness.

Fish oil is something you can purchase at most health stores however you want to make sure the fish oil supplements you are using are high quality. Kirkland Signature Fish Oil Concentrate with Omega-3 Fatty Acids, 400 Softgels, 1000mg

Caffeine

Why

Coffee, tea, pills, energy drinks, I don’t care how you take your caffeine in but this drug is incredibly useful for Crossfit workouts and competition.  As the primary ingredient in most pre-workout supplements and thermogenics, caffeine enhances both cognitive focus and athletic performance.  You’ve undoubtedly tried this drug at some point so I won’t go into the why so much.

How to take

I’d recommend taking it immediately before your Crossfit class or 20 minutes before competition for maximum benefits.  How much is entirely dependent on your tolerance, which has been shown to increase over time so cycling is an absolutely necessity when you stop feeling the effects of it.  I’ll warn you ahead of time that cycling off caffeine is terrible and has been known to cause headaches amongst a large population of people, but it’ll be over in 7 to 10 days and you’ll be ready to cycle back on.  I take it in pill form and it usually comes in 200 mg dosages, which does the trick for me.  If you’re extra tolerant, it’s not unheard of to pop 2 or 3 pills but please be careful if you’re doing more than 6 mg per kg of body weight.

You can get Prolab Caffeine Tablets 100 Count (Pack of 1)

The post Best Supplements for CrossFit – 2018 Update Review appeared first on Gazette Review.

Fortunately there are many ways on how to keep blood pressure in the safe zone. Hundreds of drugs are available in health stores that promise to keep things in check, and nature also has its own stock of blood pressure supplements that come with other health benefits. Read on and find out what supplements are ideal for lowering your high blood pressure.

Best Supplements for High Blood Pressure

Garlic

Garlic is well-known for the benefits it provides to the cardiovascular system, not to mention its anti-inflammatory, antiviral, anti-bacterial, and potential cancer-fighting properties. Multiple studies have proven the allium’s efficacy in lowering blood pressure levels, but this particular benefit is linked to higher dosages of garlic which can only be obtained in pill form. For maintenance, consumption of garlic to keep proper blood pressure levels require careful preparation as cooking destroys its allicin content. Allicin is the active ingredient found in the herb that is responsible for its powerful health benefits and unique scent, and it is released when raw garlic is crushed or chopped.

Magnesium

This mineral is crucial in the formation of bones, maintenance of nerves, conversion of energy derived from food, and many other important processes in the body. Magnesium also protects the heart and the blood vessels from diseases, and of course reduces hypertension through dosages derived from supplementation. Food sources of the mineral include green vegetables, nuts, and whole grains but the catch is that these foods must be organic as processing reduces their nutrient content.

Hawthorn

The berries of Crataegus have been renowned as cures for circulatory diseases ever since the first century. Some cultures call the fruit a remedy for a broken heart, which may be true if you are talking about the muscle. It is chock full of antioxidant flavonoids that are good not only for the heart but for overall health as well, and its proanthocyanidin content works to lower blood pressure by enhancing blood flow. Hawthorn berries are available in dried form, while its leaves are sold for steeping into tea. For those who want it already prepared, there are extracts and supplements in many health stores.

Potassium

High blood pressure has many triggers and one of the major culprits is salt. A flavor enhancer used worldwide, too much salt paves the way for many health complications that may prove fatal in the end. One of the ways to reduce the amount of sodium in the body is by increasing the intake of potassium. The mineral enhances proper urination, and this biological process is a way of getting rid of sodium. But if more sodium is present in the body, potassium levels go down. Some sources of the mineral include bananas, avocados, spinach, and yogurt. Pineapple is an excellent source of potassium, as you might have noticed that many products with this fruit advertise its capabilities of lowering blood pressure. There are potassium supplements available but this may be problematic for people with kidney disease as they might not be able to reduce excess potassium levels.

Rauvolfia Serpentina

Also known as Indian snakeroot and sarpagandha, this plant is part of the most important herbs in Chinese medicine and has been used throughout history as an antivenom and remedy for many illnesses. The herb is rich in alkaloids, flavonoids, glycosides, resins, and tannins which are all responsible for its numerous health benefits. It is sold raw, its roots can be chewed or pounded into powder, while supplements can be purchased to avoid such lengthy preparations. A word of warning though. It is very important to determine the dosage of snakeroot as large quantities of it can induce unpleasant side effects, nor should it be taken with other blood pressure medication or alcohol. Children and pregnant women are also not advised to take the herb.

Omega-3 Fatty Acids

These fatty acids are popular for their benefits concerning cardiovascular health, proper brain function, and many other factors. In lowering blood pressure, omega-3’s get the job done by inhibiting the excessive production of series 2 eicosanoids, or hormones that constrict the blood vessels for clotting. Essential as it may be, having too much of this kind of eicosanoid is linked as a trigger of high blood pressure. Omega-3’s also helps the body lose weight by combating inflammation that plagues the fat cells, and we all know that being overweight can send blood pressure levels through the roof.  An excellent way to get the most of omega-3’s aside from taking supplements is by consuming its food sources like seafood meat and oils (halibut, mackerel, tuna, and salmon to name a few), walnuts, flaxseed oil, and mustard oil.

Coenzyme Q10

Sometimes called CoQ10, it is a vital antioxidant that is naturally produced in the body. Not only does it serves as a potent antioxidant that protects the body against free radicals, it also helps in the conversion of energy from the food we eat. It is believed that CoQ10 is highly beneficial for the heart as it helps the cardiac muscles meet their high metabolic needs. Studies have shown that maintaining adequate levels of CoQ10 improves blood pressure, and this is more evident as CoQ10 diminishes with age hence older people are at greater risk of hypertension. Organ meats, spinach, cauliflower, broccoli, and sardines are some of the best food sources of CoQ10. In supplement form, it is suggested that dosages should be split and taken throughout the day in smaller doses.

Vitamin C

This vitamin can help protect against the common cold, promotes healthier skin, faster wound healing, stronger bones, and it can even lower blood pressure levels. The vitamin acts as a diuretic when taken in supplement form, thus encouraging elimination of excess sodium through urination. Natural sources will not induce such effect but you should still make it a habit of eating foods rich in vitamin C for its antioxidant properties. Try foods like papaya, bell pepper, Brussels sprouts, broccoli, oranges, cauliflower, and pineapple.

Quercetin

Quercetin is a flavonoid, or pigments that give fruits and vegetables their unique colors. These flavonoids also act as antioxidants in the human body with protective benefits. Consumption of foods rich in quercetin has been linked to a reduction in cholesterol and blood pressure levels, but for the latter it only worked for people who are already hypertensive. Non-hypertensive patients who took quercetin supplements did not show any changes to their blood pressure levels. Apples, citrus fruits, onions, red wine, dark berries, and parsley are among the food sources of the flavonoid. Its supplement form is sometimes combined with bromelain, a pineapple enzyme that is also an anti-inflammatory.

Discounted Supplements: You can click here to check out all the the discounted nutritional supplements above at Amazon.com

Please be aware that this article is written for informational purposes only based on research and should never be substituted for actual medical advice from a professional. Always seek the opinion of an expert regarding these supplements to determine which is best for your situation, the right dosage, and to avoid possible complications that may arise.

Have you tried any of these supplements for high blood pressure? Do you know other supplements that may be of help? Let us know in the comments.

The post Best Supplements for High Blood Pressure appeared first on Gazette Review.

Weight Loss Supplements

Weight loss supplements are notorious with false claims.  Always be wary of products that don’t list the active ingredients and blends that have labelling with “proprietary” on them.  It’s just a fancy word that tells you that the company refuses to share with you what’s truly in their product.  Again, ALWAYS READ THE LABEL on a weight loss supplement and make sure you know exactly what’s going in your body.

These supplements can be grouped into several different types: thermogenics, fat burners, blockers, and appetite suppressants to list a few of the major classes.  Many of the products available include a variety of different compounds which fall into multiple categories.  Let’s go over some of the compounds and molecules that have evidence to show that they’re effective:

Caffeine

To many people (including myself), caffeine is a miracle drug.  It wakes you up in the morning, enhances performance in both strength and endurance activities, and has been associated to fight certain diseases such as Alzheimer’s and cirrhosis.  You can add fat oxidation and increased metabolic rate to the list as caffeine is a very potent fat burner.  The primary downside is you will likely have to cycle its use as your body builds tolerance to its effects.

Synephrine

Back in the day when it was legal to market ephedrine as a weight loss compound, it was included in all major weight loss formulations due to its high level of effectiveness.  Unfortunately due to abuse of such products and the side effects associated of too much consumption of this compound, ephedrine was banned for use as a dietary supplement.

In comes it’s younger brother, synephrine (or P-synephrine).  This compound is naturally found in citrus fruits, particularly oranges, and functions similarly to ephedrine but with less severity.  It’s a compound known to provide a slight increase in metabolic rate and works synergistically with caffeine.

Green Tea Catechins

This ingredient consists of four different molecules which are highly bioactive and generally good for your health.  In regards to their potency in far burning, the most active molecule within the green tea catechins is epigallocatechin gallate (EGCG) has been shown to have significant effects in humans for lipid oxidation and other related fat-burning pathways.  Green tea catechins and EGCG can often be grouped as a percentage of green tea extract so pay attention to the label to determine the amount you’re actually getting.

Yohimbine

This stimulant is obtained from the bark of a tree in Central Africa and has been used to treat erectile dysfunction in addition to weight loss.  It works synergistically with caffeine and works by increasing adrenaline levels and inhibiting certain processes in fat cells.  Due note that this ingredient can have psychoactive effects and can lead to anxiety at high doses.

Shred Matrix – Does it Work?

Shred Matrix is a relatively inexpensive blend of weight loss ingredients which is marketed to support fat loss, provide energy, and suppress appetite.  I’ve personally used the product on multiple occasions to help drop weight for competition and the following section includes my thoughts on it.

Ingredients & Effectiveness

Aside from a few legal troubles regarding patent infringements and certifications on marketing, MusclePharm has been a fairly reputable company in terms of the quality of their products.  Most of their sponsored athletes are in the UFC which is where I was introduced to their product line.  Shred Matrix’s ingredient label features a 3-pill per serving of their 8-Stage Weight Loss Propriety Blend.  While I’m typically not a fan of proprietary blends, MusclePharm does a decent enough job of listing what’s in these pills and provides the concentrations of key compounds.

In the fat burning department, the primary driver in Shred Matrix is >150 mg of caffeine per serving which is in the moderate range of dosing for this compound.  I didn’t feel any jitters whatsoever with this product do to this amount of caffeine and partially to the addition 5-HTP.  Green tea extract is included and lists the 45% concentration of EGCG as a sign of good faith which is nice to see on the bottle; on the other hand it’s impossible to know how much EGCG is present based on the label.  The only other fat-burning compound worth mentioning is the inclusion of cayenne fruit powder and with its very bioactive compound capsaicin, is very much a welcome addition as it’s been shown to help with fat burning in human studies.

As an appetite suppressant, I’m not too impressed with Shred Matrix’s marketing.  On the label itself, the only effective ingredient for appetite suppression and marketed to do so is glucomannan, but the amount is unlisted so it’s difficult to discern if it actually does anything.  On the other hand, caffeine and 5-HTP are very strong appetite suppressants and have been shown to cut reduced sugar cravings in certain individuals.  A closer look into the proprietary blend label, a lot of the ingredients MusclePharm packed into this product can likely be left out and prove to be just as equally effective since many of the ingredients lack any scientific evidence for helping with weight loss.  The same goes for its Brain Power Matrix blend – aside from the Acetyl-L-Carnitine included (though actual amounts are undisclosed), there’s little evidence that it can function as an effective nootropic aside from caffeine.

One nice inclusion in Shred Matrix that I was pleasantly surprised with was the addition of its Diuretic Complex.  Uva ursi leaf and dandelion root extract are popular amongst bodybuilders, where they use it during contest prep to help cut water weight in the days leading up to their show.  They’ve been shown to be very effective and I noticed it very quickly when I cut carbs while on this product; I seemed to lose water much more quickly while on it.  Don’t mistake this reduction in water as true fat loss but for those who like seeing the scale reading drop quickly in the early stages of a diet, Shred Matrix provides a quick boost to your motivation.

Is MusclePharm Shred Matrix Worth it?

At around 50 cents per serving I find this to be relatively inexpensive compared to other weight loss products and a great value if you’re looking to only buy one product to cover your needs.  Keep in mind that each serving includes 3 pills, but they’re relatively small and easy to take down.  The recommended dosage is twice a day so you’re looking at a daily cost of $1 if you play it that way, still comes in at less than the cost of a mcdonalds cheeseburger per day. Personally I take this once a day in the morning while on an empty stomach and I’m happy with that.

You can currently get it with a huge discount automatically applied at Muscle Pharm Shred Matrix, 120 Capsules

As a one-stop shop for an inexpensive and effective weight loss supplement, Shred Matrix is a wonderful product when you need a little help with that cut.  It’s effects are very subtle but when combined with healthy nutrition and calorie deficit, it’s exactly what you want from a fat burning supplement.  It does a nice enough job suppressing your appetite (thanks to caffeine and 5-HTP) and even includes a few ingredients to help with water retention and bloating (listed above along with digestive enzymes).  If you’re in the market for a weight loss product, give it a try!

The post MusclePharm Shred Matrix Weight Loss Supplement Review – 2018 Update appeared first on Gazette Review.

It is also in forty years of age where men have to be more careful with what they eat and what they do with their bodies. It is not the same during the earlier years when it was okay to gobble up everything under the sun without the fear of triggering a condition or raising certain levels.

But with the help of certain supplements and their wide array of health benefits, coupled with exercise and the right diet, men around this age can still be in tip-top shape and feel as if they are still in their teenage years.

Take note that this article is written for informational purposes only based on research and should not be substituted for actual medical advice. Always seek first the opinion of an expert regarding these supplements so you will know what do you need and to avoid possible complications that may arise.

Acetyl-L-Carnitine

An amino acid that helps in producing energy through ATP, as aging greatly diminishes the body’s ability to produce the latter. The deficit of ATP is evident through bouts of lethargy and fatigue, and it can also lead to neurological disorders such as depression and Alzheimer’s since the brain relies heavily on that energy. Some of the benefits of regular supplementation of acetyl-l-carnitine include sharpened memory, remedying male infertility and symptoms of testosterone deficiency, and improved circulation in the brain. You might come across with l-carnitine supplements in the market, but these are not as effective as acetyl-l-carnitine as the former does not provide nootropic benefits and has trouble passing through the blood-brain barrier, while the latter is easily absorbed.

Calcium

As men age, their bone mass begins to falter and eventually it will lead to osteoporosis if left unchecked. Supplementation of calcium is important to keep the skeletal system in top shape, and it also provides the body with other benefits like strengthening the cardiac muscles, and maintaining healthy blood pressure levels. Dietary calcium is abundant in dairy products, while non-dairy sources include white beans, sardines, kale, oranges, and almonds. The nutrition facts label on food products indicates calcium on a percentage, and you can simply substitute a zero to the percent symbol to determine its daily value. So if the label says 20%, it is 200 milligrams. If you manage to derive enough calcium from your everyday meals then there is usually no need to take a calcium supplement anymore, as having too much of the mineral in the body can trigger certain health risks and do more harm than good. Calcium is also best paired with vitamin D as the latter greatly helps in the absorption of the mineral.

Vitamin D

Aside from helping the body absorb calcium, the sunshine vitamin sharpens mental acuity, strengthens the immune system, and even lowers the risk of certain cancers. To obtain the most of this vitamin from the sun, an exposure of at least ten minutes up to 30 without sunscreen is needed. If weather conditions prohibit sun exposure, or in case of the need to stay indoors due to work, you can rely on supplementation instead as there are very few food sources of vitamin D available. Fish liver oil, mackerel, salmon, and tuna contain good amounts of the vitamin, while cheese, egg yolks, organ meat have minute quantities of it. If you are confused as to what kind of vitamin D between D2 and D3 to get, go for D3 as it is proven to be superior compared to D2.

Coenzyme Q10

Another important nutrient that plays a key role in the production of energy through the foods we eat, and its levels in the body decrease men age. Coenzyme Q10, or CoQ 10, is also a potent antioxidant that protects the body from free radicals, or damaging particles derived from different sources and are responsible for many health problems and signs of aging. CoQ 10 has also shown some potential in lowering elevated blood pressure and high cholesterol levels, helping with some cardiovascular problems like angina, arrhythmia, and cardiomyopathy, and remedying periodontal disease. Food sources of CoQ 10 include broccoli, fish, nuts, dark leafy greens, pork, and shellfish, but these provide only minute amounts. Softgel supplements are believed to be more superior than the dry capsules as the former is more bioavailable.

Vitamin E

A powerful antioxidant that is a must for men in their 40’s as it repairs the damages wrought on the body by free radicals. Sperm cells are among those that can be jeopardized by those toxins, and a regular dose of vitamin E can help ensure its protection, count, and motility. The vitamin can also aid in thinning blood and prevent them from clumping which leads to heart disease, and reduce the risk of serious health problems ranging from lung cancer to stroke. Food sources of vitamin E include sunflower seeds, dark leafy greens, hazelnuts, walnuts, avocados, and shellfish. Oil sources E like sunflower, wheat germ, and soybean contain good amounts of vitamin E but are very sensitive, as exposure to high heat or light can destroy their vitamin content.

Chromium

Diabetes is among the health problems aging men are at greater risk of. Chromium is a mineral that helps control the levels of blood sugar by enhancing the insulin sensitivity of your body. This action also lowers the risk of cardiovascular disease especially towards overweight individuals. Chromium levels in the body steadily decline as aging takes its course, making supplementation vital in order to maintain the right amount of the mineral. Food sources of chromium include broccoli, green beans, potatoes, orange and grape juice, apples, bananas, beef, and turkey breast, but dietary sources of the mineral are not properly absorbed by the body. Chromium supplements on health stores usually come with different names like chromium polynicotinate, chromium picolinate, and many others. Chromium picolinate is the specific variant that is proven to be the most effective among the other forms of supplementation, followed by chromium pidolate, and then chromium nicotinate.

Zinc

An essential mineral that plays a role in many different kinds of enzymatic reactions, not to mention enhancing immune function and wound healing rate, boosting testosterone levels, and delaying the progression of macular degeneration due to age. Since it is an essential mineral, the body relies on external sources of zinc and cannot produce it internally. It is abundant in seafood like oysters and lobsters, cashews, chickpeas, cheese, beef, and pork. Certain grain products and cereals advertise abundance in zinc per serving, but their phytate content actually has a negative effect on the absorption of the mineral, making the statement a contradiction. Zinc levels can be easily gauged with the use of a zinc assay test wherein a teaspoon of zinc assay is tasted, and a lack of flavor indicates a deficiency in the mineral while a strong bitter taste is a sign of adequate levels.

Omega-3

Heart disease strikes anyone regardless of age, and chances increase as people get older. Sudden cardiac death is the most common cause of death in the United States, and men are twice more likely to be affected than women. Enhance heart health by consuming foods rich in omega-3 such as fatty fish (lake trout, herring, mackerel, salmon, tuna) and their oils, flaxseed oils, and chia seeds and oils. Omega-3 works by reducing inflammation on the body, thus reducing the risk of heart disease and instances of damaging your blood vessels. A diet of omega-3 rich fish twice a week is the recommended serving of the American Heart Association, while taking supplements to further increase the intake as per advice of a medical professional. Too much omega-3 can lead to excessive bleeding.

Discounted Supplements: You can click here to check out all the the discounted nutritional supplements above at Amazon.com

Have you tried any of these supplements? Did they make you feel forever young? Do you know other supplements that can help men in their forties? Let us know in the comments.

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