10 million Americans are estimated to have osteoporosis.  Women are four times more likely to develop this condition than men.  1 out of every 2 women and 1 in 8 men will suffer from an osteoporosis-related break in their lifetime.  It takes much more than calcium to have healthy bones.  Using just a calcium and vitamin D supplement won’t do the trick.  We now know that other nutrients such as magnesium, vitamin k2, silica, vanadium, strontium and trace minerals play a huge roll in bone health and strength.  Combine this with proper diet, exercise and other lifestyle changes and you should see improvements in your bone health.

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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.

Testosterone and growth hormone have been widley documented and touted as highly anabolic compounds that will increase the rate of protein synthesis and in turn increase musculature.  Lifting weights at a high intensity results in a testosterone and growth hormone release.  This release signals the body into an increased rate of protein synthesis.  To keep up with the increased protein synthesis and create a positive nitrogen balance in the body we consume extra protein in our diets.  But if you think it ends there you are sadly mistaken and are missing out on crazy muscle gains.  This is where insulin comes in.  Insulin’s main role in the body is to regulate blood sugar levels.  When blood sugar is raised say after a meal, insulin is released from the pancreas to shuttle the sugar into the various cells of the body to be stored as gycogen, the body’s main energy source.  This by itself can beneficial toward muscle gain in that increased muscle glycogen results in higher energy levels for workouts and a fuller looking physique.  Insulin also plays a role in shuttling proteins into the muscle cell where the actual protein synthesis takes place.  So to recap, testosterone and growth hormone increase the rate of protein synthesis, we then increase our daily intake of protein, and insulin is what transports the proteins into the muscle cell where the protein synthesis takes place.  You see all these hormones work together like team to help you gain muscle.

            “How do i increase insulin in by body?” you ask.  Well there are a few different ways.  Some bodybuilders and weight lifters actually inject pharmacuetical insulin which is very dangerous and can cause the user to become diabetic and even result in an insulin coma and death.  Yikes!  Another way is to eat high doses of sugar but i think we all know that doing that will make you fat and rot your teeth among other things.  Probably the best and safest way to increase insulin in the body is with insulin mimickers.  These are natural compounds that help to shuttle proteins and glycogen into the muscle cells without the risks of using actual insulin.  They act like insulin without being insulin, follow me?  Some of these compounds include cinnulin, which is a cinnamin extract, at 100-250mg dose before and after a workout.  4-hydroxyisoleucine can increase the amount of insulin excreted by the pancreas in a dose of 300-600mg post-workout taken with simple carbs.  Alpha-lipoic acid can be used pre and post workout at doses of about 500mg.  Using these key insulin mimickers will lead to greater muscle gains and you will be well on your way to a bigger, leaner more muscular physique.

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.

Acetyl-L-Carnitine supports mitochondrial energy production and enhances the production neurotransmitter acetylcholine.  Research shows Acetyl L-Carnitine has the ability to enhance brain function and exert an antidepressant effect.

Sam-e has been extensively studied for its antidepressant activity.  It works as a methyl donor involved in the synthesis of several neurotransmitters.  Its exact mechanism of action isn’t entirely clear, although it is suggested that Sam-e may normalize levels of specific neurons in the brain.

Another interesting compound is L-Theanine.  L-Theanine is a free form amino acid found almost exclusively in tea plants.  Studies suggest it can increase brain levels of serotonin, dopamine and GABA.  Clinical studies suggest L-Theanine may increase alpha wave activity, relaxing and focusing the brain without drowsiness.

Curcumin is an herb which is derived from Tumeric.  It is often used in food as a flavoring and has been getting attention for its ability to support joint function, reduce inflammation, and help maintain healthy cholesterol levels.  Recent studies have highlighted the ability of curcumin to support the function of collagen and cartilage cells.  A study in 2005 showed that curcumin exerted a protective effect on cartilage cells and inhibited degradation of these cells as well.  Another study showed it had a positive effect at enhancing synovial (joint fluid) cell health. 

Curcumin has also been shown to maintain cholesterol and lipid levels that are already normal.  In another study curcumin given to animals consuming a high fat diet had a smaller increase in lipid levels than those not consuming curcumin.

The prostate gland is part of the male reproductive system. It is located under the urinary bladder and in front of the rectum. The position of the prostate allows it to affect the processes of urination and ejaculation.

Prostate disorders have become more common and the number of cases of prostate disorders has continued to escalate.

Supplements are now available to help men minimize the chance of developing prostate disorders.  Supplements for prostate health are meant to help improve health and reduce the chance of developing prostate disorders namely prostatitis, enlarged prostate and even cancer. According to studies, nutrition is the most important factor both in the development and management of prostate gland diseases. Proper diet and a healthy lifestyle are believed to be key elements in maintaining a healthy prostate.

The most popular supplement for prostate health is Saw Palmetto which is an extract of the fruit serenoa repens.  Saw Palmetto is rich in fatty acids and phytosterols which are presumed to be the components which are beneficial for prostate health.  Early research indicated that the extract is well-tolerated and suggested “mild to moderate improvement in urinary symptoms and flow measures” 

Nettle Root is often included in supplements for prostate health as it has been shown to help men urinate more easily and empty their bladder more fully.  As a prostate treatment it has not been found to reverse prostate disorders. It is simply used to provide more comfort. It has no known side effect when taken internally.

Pygeum is another popular compound in supplements designed to promote prostate health.  Effects attributed to whole extracts of pygeum include normalization of glandular epithelium, an increase in prostatic secretions, estrogenic and anti-estrogenic activity, and inhibition of fibroblast proliferation.

When it comes to minerals, zinc has been hailed as the most effective in helping lower a man’s chances of developing prostate disorders. Zinc can be found in shellfish, yeast and pumpkin seeds. Since men tend to lose zinc when they ejaculate, their need for this particular mineral is higher than that of women. A daily intake of 50 to 100 milligrams of zinc has been recommended by health experts to ensure a proper level of supply in the body.

Pumpkin seed oil appears to be able to interrupt the triggering of prostate cell multiplication by testosterone and DHT, although the exact mechanism for this effect is still a matter of discussion.

One of the most interesting aspects of the way phytonutrients interact with the human body - beyond their broad spectrum antioxidant activity - is their tendency to be “organ specific.”  Different carotenoids have an affinity for different organs in the body! In the case of lycopene, it’s the most plentiful carotenoid in the prostate gland. Studies have explored the link between diets high in lycopene and proper prostate function.

To really select supplements that work you need to understand what is in them and how those ingredients work.  Most consumers do one of two things; they either read magazine ads or articles (ads in disguise) or they look to a website for reviews on the product they are considering.  This is what most consumers call doing “research” or “doing their homework”.  Unfortunately this gives the consumer no clue as to what is actually in the product or any understanding as to whether the ingredients in the product work for their intended purpose.  Magazine ads are obviously paid advertisements with the supplement company’s best interests in mind and not the consumers.  What gets a little confusing is that most companies are now using what are called advertorials which are advertisements disguised as editorials or magazine content.  Basically they use an article format for an ad so that what you are looking at reads as if it is an article.  Even the articles in the magazine can be compromised by the manufacturer’s biases.  All magazines are ad sponsored meaning they are paid for by advertisers.  Don’t think for a second that these magazines will publish anything negative about their advertisers, after all without the ads the magazines would not exist.  In fact most magazines help out their advertisers by publishing content that promotes the products the advertisers want to sell, so even the “unbiased” articles you are reading are likely influenced in some way, shape or form by supplement manufacturer advertising dollars.  Make sure you are careful and critical of what you read. 

So if we can’t trust the magazines surely we can trust unbiased product reviews from real life consumers.  Maybe and maybe not, keep in mind you have no idea who is writing the review you read.  Does this person have any experience with supplements?  How long have they been working out?  Are their goals the same as yours?  On what basis are they reviewing the product?  Did the product cause them any side effects (they may not be aware of them)?  Does this individual have any affiliation with a supplement manufacturer or website?  To take this a step further lets assume you are reading a review for BSN’s NO Xplode.  Let’s say the reviewer says something like the following: 

“I have been using NO Xplode for about three weeks and really love the product.  It gives me awesome pumps.  The workouts are great, lots of intensity.  I have definitely gotten stronger and added a couple pounds.  This product is a must.”

If we break down this review you will see just how hard it is to determine whether this product actually did anything for the user.  First off the reviewer mentioned size and strength gains but did not tell you whether they where using any other products, they also did not mention whether they increased their calories or if they are new to lifting weights.  Any of these could account for size and strength gains.  The reviewer also mentioned the “pump”, this seems like a no brainer but if you talk to guys who are younger many associate pump with being pumped up as in energy.  Most serious lifters associate pump with muscle pump or blood flow to the muscle however from the statement above we have no way of knowing what pump means.  Hopefully you get the picture.  You will have no way of determing any of these questions and many more which are all important in determining whether the review has any validity.  Again be critical of what you read.

So if magazines and the web can’t be trusted how is a supplement user able to find good information?  That’s a good question and there are no good answers to it.  The best way is to really understand the ingredients in the products and what they are capable of.  Try doing some searches in databases like pub med for information on individual ingredients.  Also try spending some time in your local library reading books on supplements and nutrition.  You will be surprised at what you can find once you start looking for quality information.

There are several ways to enhance sexual health and sexual function.  Natural products for this purpose should address vasodilatation, hormone levels, healthy arteries and overall libido.  Ingredients like arginine, citrulline and norvaline can increase nitric oxide which will assist in vasodilatation.  Maca has been clinically proven to increase libido.  Horny goat weed standardized for epimedium has also been shown to increase libido and increase testosterone levels.  Tribulus Terrestric extract produces significant increases in levels of DHEA and testosterone.  Yohimbe has been shown to increase erectile function and libido as well as support micro vascular health.  One caution with Yohimbe is its effect on blood pressure.  Yohimbe can increase blood pressure and should be avoided or used cautiously for individuals who have high blood pressure.  Muira Puama has shown a significant improvement in erectile function and sexual desire in men and women.  Natural ingredients like l-arginine, ginseng and ginkgo can benefit the circulatory system, increase blood flow and promote sexual health. 

When introducing a customer to a small lesser known brand we often hear the comment “I haven’t heard of this company”.  People like to buy products from brands they have heard of.  Most people feel they can trust a larger brand based on quality and reputation.

Consider the following before you pick up your next big brand name product.  If you where to enter a grocery store and look around for brands you recognize you would find several including Kellogs, General Mills, Kraft, and Pillsbury.  Now stop and think about the foods they make and compare them to the organic produce, organic meats, and other farm raised products.  You would be hard pressed to name even one farm from which the healthier organic farm raised products come from.  Keep this in mind before placing too much faith in a large company who is often more interested in profits than they are the end consumer.