10 Supplement Studies To Know Before You Get Your Stack

1) Green Tea Extract Triggers Hepatitis

      Green tea extract is an extremely popular supplement for athletes and people trying to lose weight. The American College of Gastroenterology’s clinical guidelines for diagnosing and treating drug-induced liver injury published in 2014 lists green tea extract as one of the most common dietary supplements linked to liver injury. Recently, a study from University Hospital in Münster, Germany reported the case of a 63-year-old woman who developed hepatitis (inflammation of the liver) from consuming green tea extract. Because of genetic differences, people react differently to drugs, supplements, exercise programs and weight-loss diets. A supplement that is healthy for most people might have severe side effects in others. Scientists have been slow to study individual differences in reactions to supplements. (Journal of Ethnopharmacology, published online May 15, 2014)

 2) Protein and Amino Acids Supplements: What Works?

      Athletes have been taking protein supplements for thousands of years. However, it is only been recently that scientists have learned how protein and amino acid supplements boost muscle protein synthesis. Henning Langer and Anja Carlsohn from the University of Potsdam in Germany concluded that a combination of long- and slow-acting proteins promote muscle protein synthesis best. Whey protein is a short-acting, highly effective supplement and is best taken with slower-acting casein (milk) protein. A total of 40 grams of protein is sufficient to trigger muscle protein synthesis. The amino acid leucine is critical for maximizing muscle growth. Leucine (1 to 1.7 grams) triggers the mTOR pathway, which regulates muscle protein synthesis. The combination of whey protein, casein and leucine is a magic combination that will boost muscle growth. (Strength and Conditioning Journal, 36 (3): 33-42, 2014)

 3) Creatine Plus Resistance Training Prevents Muscle Loss With Age

      People lose 20 percent of their muscle mass between ages 40 and 60— a process called sarcopenia. Muscle loss decreases quality of life, decreases bone mass and increases the risk of deadly falls. Muscle loss also harms metabolic health by impairing blood sugar regulation. Creatine monohydrate supplements, particularly when accompanied by resistance training, prevents age-related muscle mass loss and boosts strength. A review of literature and a meta-analysis by Michaela Devries and Stuart Phillips from McMaster University in Canada concluded that creatine monohydrate supplements increase strength and muscle mass in older adults, which has significant implications for preventing the physiological effects of aging. Creatine supplements promote metabolic health and slow the aging process. (Medicine Science Sports Exercise, 46:1194-1203, 2014)

 4) Capsaicin Alters Genes Controlling Appetite Center in the Brain

      Capsaicin is a chemical found in red chili pepper used to make paprika, which is an ingredient in chili and Mexican food. It reduces appetite and calorie intake and helps promote weight loss by releasing serotonin, a hunger-suppressing hormone, in the gut. A study on mice from National Agri-Food Biotechnology Institute in India found that after supplementing with capsaicin, genes controlling satiety and fullness in the brain were altered, and this increased the activity of brown fat— which increased metabolic rate and calorie burning. While we have little information about the long-term effects of capsaicin, it appears to decrease appetite, reduce caloric intake and increase metabolic rate. (Journal of Nutritional Biochemistry, 25: 893-902, 2014)

 5) FDA Warning: Caffeine Powder Can Be Deadly

      Many bodybuilders buy supplements in bulk on the Internet. Caffeine is a highly effective supplement for improving the quality of workouts and promoting fat loss. Caffeine powder is widely available on the Internet, but it can be deadly if you’re not careful— according to a warning issued by the U.S. Food and Drug Administration (FDA). A standard pre-workout dose of caffeine powder is 1/16^th of a teaspoon. One teaspoon is equivalent to consuming 25 cups of coffee, which can trigger fatal cardiac arrhythmias in some people. It’s easy to take a teaspoon of the supplement rather than 1/16^th of a teaspoon through carelessness or if you don’t know any better. Overdosing on caffeine powder could kill you. (Consumer lab.com, July 18, 2014)

 6) Thyroid Supplements Contain Prescription Drugs

      Many bodybuilders take thyroid-boosting supplements to promote weight loss and improve thyroid health. This could be a mistake, according to researchers from the Mayo Clinic. They examined 10 supplements sold over the counter and found that nine out of 10 contain T3 and T4, which are prescription drugs. Several of the products contained higher doses of thyroid hormones than commonly prescribed by physicians for people with suppressed thyroid function. These supplements could alter thyroid metabolism and potentially cause thyroid poisoning. (Thyroid, 23: 1233-1237, 2013)

 7) Vitamin C Supplements Interfere With Muscle Growth

      Bodybuilders often take vitamin C supplements to prevent illnesses, such as the common cold, to promote connective tissue repair after intense training, and to protect soft tissue against free radical damage. A University of Tokyo study on rats found that vitamin C supplements interfered with training-induced muscle growth. Free radicals are highly reactive chemicals produced naturally during metabolism. Excessive levels have been linked to cell damage, suppression of the immune system, and premature death. However, these chemicals also promote adaptation to exercise stress. Some oxidative stress is good, while excessive oxidative stress is harmful. Athletes should strive to get vitamin C through the diet in foods such as oranges and broccoli, and avoid high doses of vitamin C supplements. (Acta Physiologica, 208: 57-65, 2013)

 8) Garcinia Cambogia Extract Does Not Cause Liver Problems

      Garcinia cambogia extract is widely used in weight-loss supplements. It is obtained from a tropical plant native to Indonesia. The active ingredient in the supplement is hydroxycitric acid. Animal studies have shown that the supplement promotes weight loss, improves glucose tolerance and reduces blood pressure. However, the safety of the supplement has been questioned. A study on mice by scientists from Glykon Technologies and Georgetown University Medical Center showed that the supplement was not toxic to the liver. They reported that it reduces inflammation in the brain, intestines, kidneys and blood. (World Journal of Gastroenterology, 19: 8160–8162, 2013)

 9) Leucine + Vitamin B6 Promote Fat Loss

      Leucine is a critically important nutrient for promoting training gains in bodybuilders and other strength-trained athletes. Leucine, particularly when taken with vitamin B6, is an effective weight-loss supplement— according to a study by Michael Zemel and Antje Bruckbauer from the University of Tennessee. They gave test subjects either leucine + vitamin B6 (NuShape) or placebo (fake leucine) during low-calorie dieting or weight maintenance. The supplement triggered 50 to 80 percent greater weight and fat loss during caloric restriction, and continued to promote weight loss after subjects resumed a normal diet. (Diabetes Metabolic Syndrome Obesity, 6: 309-315, 2013)

 10) Casein and Whey Have Similar Effects on Appetite, Metabolic Rate

     High-protein meals suppress appetite better than mixed or high-carbohydrate meals. Not all proteins are the same. Whey and casein proteins are common supplements for bodybuilders, but whey protein is digested faster than casein. Danish researchers speculated that hydrolyzed casein would be digested and absorbed faster and might be superior to intact casein as a weight-loss supplement. They found no difference between whey, intact casein or hydrolyzed casein supplements in appetite suppression, 24-hour energy expenditure or insulin response. Intact whey protein triggered slightly greater fat use than hydrolyzed casein. (British Journal of Nutrition, published online September 5, 2014)

DISCUSS THIS ARTICLE ON THE MD FORUM

READ MORE ARTICLES LIKE THIS IN THE SUPPLEMENT SECTION