Try and reduce the stress on your immune system such as exposure to foods that can trigger your allergy symptoms.  Get tested to find out what you might be highly sensitive to, and then remove it from your diet.  Top trigger foods are gluten, eggs, dairy and soy.  Dietary supplements like butterbur, nettle, horseradish, eyebright, and bromelain can all help reduce your stuffy and runny nose issues.

It can certainly help.  Replacing some carbohydrates and fats with lean protein increases metabolic rates because the human body burns more calories breaking down protein than other types of food.  Most people consume 12 to 15 percent of their total energy intake from protein.  If protein calories are increased research has shown a metabolism boost.  When people eat more protein, they tend to back off from some very refined carbohydrates. 

Include protein for Breakfast for more Energy

If you breakfast consists of yogurt, cereal, or simply coffee, you may need a protein boost to avoid energy slumps, cravings, and overeating later in the day.

Experts estimate that as many as half of all adults fall short when it comes to vitamin D.  Too little vitamin D puts bone health at risk, it also increases the risk of heart attacks and strokes, according to new research published in the Journal of the American College of Cardiology.  Many experts contend that the recommended 200IU per day dosage of vitamin D is too low and suggest taking a minimum of 1,000IU per day.  Depending on the amount of sunshine in the area where you live-and your exposure to it-you may require more.

In a placebo-controlled, double-blind study, elderberry was shown to be effective for treating Influenza B. People using the elderberry extract recovered much faster than those only on a placebo. This is partially due to the fact that Elderberry inhibits neuraminidase, the enzyme used by the virus to spread infection to host cells. A small study published in 2004 showed that 93% of flu patients given the extract were completely symptom-free within two days; those taking a placebo recovered in about six days.

Colostrum is a unique supplement used by many health oriented people to boost the body’s immune response.  As of late it has been used by weightlifters, bodybuilders and gym rats alike to increase muscle growth and recovery.  To understand the benefits lets first take a look at where it comes from.  Colostrum is produced in the mammary gland of animals (humans too) just after giving birth.  This “mother’s milk” is rich in immunoglobulins which are certain types of proteins involved in promoting immune system development and warding off germs in the newborn.  This is why many people take supplemental colostrum for immune system enhancement.  This is also a great reason for those wishing to increase muscle mass to supplement with colostrum.  We all know how getting sick can derail a training program.   There are also important growth factors contained in colostrum.  Colostrum increases the level of IGF 1 and 2 in the body, which promotes lean muscle development.  The cytokines contained in colostrum can help to boost T-cell activity which, in turn, regulates the body’s response to exercise and other stimuli.  Other growth factors found in organic colostrum can aid in joint health and tissue repair, making it ideal for weightlifters.  This beneficial supplement can be found in a couple places at Performance Nutrition.  BioRhythm’s ReGenerate contains a healthy dose of colostrum as does Intek’s Evolution protein.  Give these supplements a try and you will not be disappointed.   

Digestion is of primary importance to health. An under active digestive system does not absorb the nutrients the body needs, either from food or from supplements. Complete Digestion is a broad spectrum digestive enzyme supplement that supports health and digestion in a multitude of ways. Without digestive enzymes, the body cannot break down proteins into their constituent amino acids. In addition to being imperative for mineral absorption, these amino acids are also the building blocks from which cells, anti-bodies, hormones and enzymes are built. If the body does not produce enough enzymes, it cannot break down protein sufficiently to manufacture more enzymes.  Supplementary enzymes can help to break this vicious cycle.

Complete Digestion continues to support digestion in the intestines with the addition of protease, a complex enzyme that digests proteins, amylases (for digesting starches) and lipases (for digesting fats).  Complete Digestion adds plant enzymes, to further assist with the breakdown of proteins. The digestive aids peppermint and ginger are also included to soothe the gastrointestinal tract and reduce flatulence.

What is the difference between men’s and women’s supplements?  Is there a protein designed for women and one specifically for men?

When it comes to gender specific supplements be careful that you are not being sucked into clever marketing vs. actual science.  Think about this, have you gone to the store to purchase a women’s steak, a man’s chicken, a women’s apple, etc.  Obviously you haven’t because there is no such thing.  Nutrients as they occur in nature are not gender specific and often with supplements the concept of gender specificity is nothing more than a good story with compelling marketing.  After all who doesn’t want to buy a product that is specifically tailored to their needs?  The problem is that there is usually no science to support the role of the gender specific product.

The one area where gender is relevant is when dealing with products that may influence hormones.  For women products relating to PMS, Menopause or other hormonal factors would necessitate gender specificity.  For men products which boost testosterone or that are related to sexual health would be valid gender specific products.

While there are some valid reasons for gender specific products many companies simply use it as a marketing ploy so make sure you understand what you are looking at before you make a purchase.

Many people think all proteins are created equal.  This is not the case.  Many proteins are chemically altered or manufactured using harsh chemicals.  These proteins will have a low assimilation rate (low rate of absorption), often cause digestive and intestinal problems and can taste terrible. 

As protein costs have gone up many manufacturers have also turned to lower grade proteins.  Manufacturers have the choice of using high quality grades of protein that are primarily protein or the lower grades which use inferior raw materials and are higher in fat, lactose, carbs, and ash.  For instance with whey concentrates manufacturers can choose from a range of raw materials ranging from 34% protein up 80% protein.  In an effort to bring down the cost of products some manufacturers are using the lower grades of proteins rather than raising prices.  The problem with this is that these proteins are not assimilated well by the body and often cause digestive problems.

Most bodybuilders and athletes take in high amounts of protein that are not usable by the body.  As a result they see less results for their training efforts and they are allowing toxins to potentially build up within the body as a result of undigested protein.  Make sure you spend your money on protein that is going to help you achieve your fitness goals.  While affordability is obviously an issue it doesn’t make sense to get a product that will not help you achieve your goals and may cause health issues.

On the inexpensive end we recommend the Pro Whey, when looking at higher quality products check out Pro Complete 40 or Isopure.  For a naturally sweetened product take a look at NOW Foods whey.

Working out and dieting can help create a calorie deficit (taking in fewer calories than burned) which is necessary for weight loss.  The ideal situation is one in which you lose body fat and maintain muscle tone.  The trick is to get your body to use fat as a fuel source.  This is where CLA and L-Carnitine can help.

Conjugated Linoleic Acid or CLA has been shown to inhibit the activity of lipoprotein lipase, an enzyme involved in the uptake of fat into fat cells.  This can reduce fat uptake into cells preventing accumulation of body fat.  CLA also promotes the body’s use of fat as fuel, helping to breakdown fatty acids allowing them to get into the blood stream to be used as fuel.   Several studies have shown that CLA can positively affect body composition and has a beneficial effect on lean muscle mass. 

Carnitine is a nutrient responsible for the transport of long-chain fatty acids into the energy-producing centers of the cells (known as the mitochondria). In other words, carnitine helps the body convert fatty acids into energy, which is used primarily for muscular activities throughout the body. 

Intek CLA Evolution combines both of these ingredients in the doses researched to provide results.  Try Intek CLA Evolution for a non stimulant product to help your body burn more fat. 

Essential Fatty Acids (EFAs) are considered “good” fats.  Your body cannot make Essential Fatty Acids, and therefore they need to come from your diet or from a supplement.  Since most of us do not consume a diet high in these fats it may become necessary to take a dietary supplement.  EFAs contribute to your health in too many ways to list here.  Research with EFAs as supplements has been performed in relation to their potential benefits to your heart, skin, brain, eyes, joints and more.

The ideal intake ratio of Omega-6 to Omega-3 fatty acids is between 1:1 and 4:1.  This means for every gram of Omega-6 you need up to one gram of Omega-3.  The typical American diet often leads to a ratio between 10:1 and 25:1, a proportion which may lead to health related issues.  Changing your diet to improve your ratio is an important factor in experiencing the full health benefits of EFAs – that’s why so many people take an Omega-3 supplement every day.  

Omega-3 and Omega-6 are scientific terms for two different classifications of EFAs. These names are derived from the chemical composition of the fatty acid molecules. Omega-3 fatty acids include ALA, EPA DHA.  Omega-6 fatty acids include GLA and LA.

The most popular dietary supplements for EFAs are Fish Oil, Flax Seed Oil, Evening Primrose Oil, and Borage Oil.

The reason fish oil is so popular as a supplement, is that not all of us convert ALA into EPA and DHA.  DHA is important for health and, even if the body converts the ALA to EPA, it still has to make DHA.  Since we are unaware of who is able to make the conversion, make sure to take fish oil to assure to assure you are getting adequate EPA and DHA.

Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) (Omega-3 Fatty Acids) are responsible for many of the beneficial effects of fish oils.  Research has shown that fish oils containing EPA and DHA may have therapeutic benefits throughout your body, especially for the health of your heart, brain and joints.

Alpha Linolenic Acid (ALA) (An Omega-3 Fatty Acid) is found primarily in Flax seed oil. ALA helps support heart health, including healthy cholesterol already within the normal range, and may also provide immunity benefits.  In some of us, the body can convert ALA into EPA and DHA.

Gamma Linolenic Acid (GLA) (An Omega-6 Fatty Acid) is found in borage, black currant and evening primrose oils.  GLA helps the body’s inflammation response and supports healthy circulation.  It supports mood in pre-menopausal women as well.

Linoleic Acid (LA) (An Omega-6 Fatty Acid) is found in processed foods, margarine, and vegetable oils.  LA helps improve skin conditions.  It may also be partially converted to GLA in the body.