Supplements for the Heart

(picture courtesy of wikipedia)
We all know what the function of the heart, and if not I will briefly inform you. This article is an educational tool only, you should always consult with your doctor about using supplements.

The Heart is a muscular organ located to the left of the middle of the chest. It is roughly the size of your fist and helps to deliver blood around your body. Blood carries essential nutrients and oxygen as well as removes wastes from the body ex Carbon Dioxide.


The heart acts as a pump that works in two stages.

Stage 1
The right side of your heart receives blood that is returning from delivering nutrients and oxygen to the rest of your body. The blood is known as deoxygenated blood, this blood returns from the rest of the body and travels to the right side of your heart where the Heart will pump the blood to the lungs in order to become OXYGENATED(oxygen rich).

Stage 2
Once the blood becomes oxygenated it travels back to the heart via the Left Side, and is pumped now to the rest of your body

This cycle then repeats.

Now that you know that, you'll know how important it is to keep the vital organ healthy.

Here are a few supplements for healthy hearts.

Omega-3

Omega 3 Fatty Acids have been discussed on this blog before, you can read up on them in more detail. Omaega 3 Fatty Acids are found in fish and help to reduce lipids found in your blood such as Cholesterol and Trigycerides(which are killers, bad bad bad). Those lipids found in the body will harden around the arteries and will eventually decrease blood flow and increase blood pressure which can ultimately lead to a heart attack. Omega 3 Fatty Acids help decrease the rate of build up of these lipids around the arteries. For those who have high triglyceride levels, should be consuming Omega 3 supplements or fish(which I would recommend more than supplements as they contain other beneficial nutrients)

Sources of Omega 3 - Salmon, Tuna, Mackerel, Eggs labeled Omega 3 rich(chickens fed a diet of greens), Grass Fed Beef or Lamb ir Chicken,

Dosage: A serving of fish twice a week or 1,000 mg daily

Vitamin D

A lack of Vitamin D has been associated to unhealthy hearts, higher diabetes rate, high triglycerides, higher blood pressure, and an increase in cardiovascular risks. Some people don't receive enough of this vitamin because of lack of exposure to sunlight and are deficient of this vitamin.


Dosage: 400 to 800 IU of vitamin D3

Food sources: Dairy products and oily fish like salmon and tuna

Try to get out in the sun, as Vitamin D can be produced by our skin

Niacin(Vit B3)

Niacin helps reduce cholesterol, triglycerides, BAD VLDL(very low density lipoprotein), BAD LDL(Low Density Lipoprotein) and increase GOOD HDL(High Density Lipoproteins)

So to summarize

Niacin
Reduces Bad Cholesterol - VDLD, LDL, & Triglycerides

Increases Good Cholesterol - HDL

Niacin helps to prevent fat being broken down in the body and absorbed into our bloodstream. This prevents fats from entering our bloodstream and hardening over time. It instead increases the good HDL levels in our blood which travel the bloodstream and help remove bad cholesterol from the blood. Niacin also helps to ensure proper functioning of the nervous system, the digestive tract, and the brain.

So Win Win Win


The recommended daily intake of niacin is just a mere 14-16 mg for adult women, 16-20 mg for men, 18 mg/day for pregnant or breast-feeding women.. This small amount can easily be taken from the daily diet. However, those who are deficient (for one reason or another) would need a lot more than just this RDA amount. In the same way, women who are pregnant or breastfeeding slightly need a lot more.

The upper limit for adult men and women is 35 mg/day which is based on flushing as the critical adverse effect, this dose-dependent flushing effect consist of a single episode right after (10 to 20 minutes) niacin is taken.

Foods with Niacin

Niacin is found in variety of foods including liver, chicken, beef, fish, cereal, peanuts and legumes and is also synthesized from tryptophan, which is found in meat, dairy and eggs.

Animal products:

* liver, heart and kidney
* chicken
* beef
* fish: tuna, salmon
* milk
* eggs

Fruits and vegetables:

* avocados
* dates
* tomatoes
* leaf vegetables
* broccoli
* carrots
* sweet potatoes
* asparagus

Seeds:

* nuts
* whole grain products
* legumes
* saltbush seeds

Fungi:

* mushrooms
* brewer's yeast

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Essential Fatty Acids - Omega 3 & Omega

Our body cannot produce its own Omega Fatty Acids(Essential Fatty Acids), that's why its important for us to consume these supplements in our daily lives. Omega 3 & Omega 6 Fatty Acids are very important for our health as they help with :

Preventing Heart Disease
Reduce Joint Pain
Reduce Inflammation
Improve Lipolysis(metabolizing body fat --yeah, that one we hate)

Whats great about these supplements for exercisers is that it helps to reduce inflammation which is important for you to recover after your workout.

Sources of


Omega 3 Health Benfits

Rheumatoid arthritis

Omega 3 Fatty acids have been found to contain anti inflammatory qualities, many people who follow the Mediterranean style diets(which involves high consumption of lean meats and fish, as well as olive oils) tend to have lower rates of heart disease, higher good cholesterol(HDL) which help remove bad cholesterol from accumulating in your arteries.


Daily Dose

Omega 6(Flaxseed Oil) : 1Tablespoon
Omega 3(Fish Oil) : consume around 2-3g if you're lean, and 6-9 if you're heavy)
Extra Virgin Olive Oil : 2-4 teaspoons daily

* I would suggest consuming the EFA in tablet form as its more convenient for you.

Fats in General

Don't avoid fats, well you can avoid the bad fats but make sure you incorporate the goods fats in your body as they're very important to ensure a healthy lifestyle.

Glutamine

Glutamine is found in skeletal muscle and is one of the 20 Amino Acids that are vital to sustain life.

Glutamine supplements can be beneficial for anyone who exercises, its use first started in medicine. Glutamine supplements are used for a variety of reasons, the primary one is for surgery as it helps to reduce the time needed to heal after a surgery. A second function of the utilization of Glutamine supplements in medicine is that it helps patients who are in catabolic state of illness or injury, Doctors use this supplement to prevent the breakdown of muscle, which is why it has been an important supplement in the exercise world. The supplement helps to gain and maintain more muscle mass, as well as restore glycogen(the fuel of muscle) in muscles when their is a lack of carbohydrates(source of energy) in the body.

Combining Glutamine with your protein intake will help in muscle recovery after your workouts.

Another beneficiary advantage of Glutamine is that it prevents tissue damage by free radical cells. Free Radical Cells (FRC) -- are unstable molecules that cause the formation of cancer. The body(healthy) can prevent these FRC from functioning or the body will simply kill any cells that have been affected by the FRC before they can multiply.

Glutamine is a cell volumizer and stimulates growth hormone.

Growth Hormone is a polypeptide hormone that stimulates cell growth, cell reproduction, and cell regeneration. There are some claims that as a result of exercise, growth hormone levels increase in the body...this in turn helps to decrese body fat, increase muscle mass, increase bone density, increase energy, skin tone and texture, sexual function as well as improve the immune system. THATS WHY EXERCISE IS SO IMPORTANT

Doses

10 - 20g after working out
5g on off days.

Dietary Sources of Glutamine
Dietary sources

Dietary sources of L-glutamine include beef, chicken, fish, eggs, milk, dairy products, wheat, cabbage, beets, beans, spinach, and parsley. Small amounts of free L-glutamine are also found in vegetable juices

Glutamine is known as a non-essential amino acid, as our body can synthesize this amino acid. There is an abundant source that naturally occurs in the body and is found circulating in the blood stream and stored in our muscles(skeletal). It becomes important to take this through food or supplements when you're sick or injured. And as strength training exercise tear the muscles at a microscopic level, Glutamine becomes vital to help in patching these muscles up to recover for your next workout.

Creatine

Anyone who exercises or has just started to exercise has heard about creatine. Its used by bodybuilders, athletes, and it can be used by the 'Average Joe'.

This article will inform the reader about creatine, what exactly it is and does, when it should be taken and how much in quantity, as well as any key information the reader should know about before using this body supplement.

Studies have shown that men who take creatine gain weight and muscle strength faster than those who do not.



Creatine helps to gain muscle and to allow its user to lift heavier weights, which is the first goal of weightlifting -- always trying to increase your weight resistance.

Creatine helps increase recovery time and provides more energy during the workouts.Also, because it provides an energy boost, the user will have more time to work out their muscles without feeling fatigued. Lastly, since creatine assists in muscle recover...this allows users to exercise more often without feeling the pain/burn from a previous workout. Creatine causes an increase in glycogen synthesis. Glycogen is the main fuel for muscle...a higher level of Glycogen mean that your muscles will have a better fuel source and thus allowing the body to continue through a workout instead of crashing.

Creatine can be found naturally in meats, however you would have to consume a high volume of meat in one sitting to even gain the amount needed. Thats why creatine supplements are a better solution.

Creatine is a usually flavorless white powder that easily mixes in water.


Recommended Dose
NOTE - You should consult your physician before you incorporate Creatine into your workout/diet plan.
Do not take creatine without first talking to your doctor if you are pregnant or could become pregnant.
Do not take creatine without first talking to your doctor if you are breast-feeding a baby.

Also, follow the direction of the creatine label, as all brands can be different.

Loading Period

If you're new to using this supplement, its suggested that you should take a high dose initially. You should take between 10 - 30g divided into 2 or 3 daily doses.Loading Period has been used by athletes when a short term rise in force is needed, such as before a football game or a weight lifting competition. Another method supplementing with creatine has been to use smaller doses over an extended training period. This method has been used by athletes who are more endurance focused or for long term training such as body building.

So, take 5g in the morning, 5g in the evening(10g/daily)
Do this for about 3 - 5days.

Now that your body has become accustomed to the creatine supplement, the daily dose should be 2 -5g

Clarify
wk 1 - 10 - 30 divided into 2 phases(ex 5g morning and 5g evening)_
Afterwards, 2 - 5g/daily.
Stop using around the 6th week.
Restart after waiting for about 6-8wks

NOTE - The body is a unique structure, and can easily adapt to routine. You should always change your exercise routine every 4 - 5wk, so that the body doesn't adapt and then you're stuck in the dreaded plateau.

Just like exercise, the body can adapt to creatine supplements, that's why its best to stop using it after 6-8wks. Stop for about another 5 - 8wks and then restart the program.

When and How to consume Creatine.

MAKE SURE YOU DRINK WATER. Creatine causes water to be absorbed into muscle cells(which make them bigger, adds volume). Ensure you drink more fluids when taking creatine supplements. Although it has not been proven, dehydration, heat-related illnesses, muscle cramps, reduced blood volume, and electrolyte imbalances are expected to be more likely to occur while taking creatine.

Consume creatine with high Carb meals.

Don't mix creatine with sugar drinks, as the body doesn't absorb the creatine as well. Instead, try to consume the creatine with sodium. Sodium helps the body to absorb the creatine more effectively and reduces upset stomach(which can be a side effect for newbies).

Side Effects

Although uncommon, serious side effects have been reported with the use of creatine. Stop taking creatine and seek emergency medical attention or notify your doctor immediately if you experience:

-an allergic reaction (difficulty breathing; closing of your throat; swelling of your lips, tongue, or face; or hives); or
-symptoms of kidney problems such as decreased or little urine.

Other less serious side effects of creatine have not been reported. Talk to your doctor, pharmacist, or health care professional if you experience any side effects from creatine.



What other drugs will affect creatine?

From yahoo.health.com

Interactions between creatine and other prescription or over-the-counter medicines or herbal/health supplements have not been reported. Theoretically, creatine and other medicines that affect the kidneys may interact. Before taking creatine, talk to your doctor if you are taking:

* a nonsteroidal anti-inflammatory drug (NSAID) such as diclofenac (Cataflam, Voltaren), diflunisal (Dolobid), etodolac (Lodine), fenoprofen (Nalfon), flurbiprofen (Ansaid), ibuprofen (Advil, Motrin, Nuprin, others), indomethacin (Indocin), ketoprofen (Orudis KT, Orudis, Oruvail), ketorolac (Toradol), nabumetone (Relafen), naproxen (Aleve, Anaprox, Naprosyn, Naprelan, others), oxaprozin (Daypro), piroxicam (Feldene), sulindac (Clinoril), tolmetin (Tolectin), and others;
* trimethoprim (Bactrim, Sulfatrim, Trimpex, Proloprim);
* probenecid (Benemid); or
* cimetidine (Tagamet, Tagamet HB).

You may not be able to take creatine, or you may require special monitoring or dosage adjustments if you take creatine with any of the medicines listed above.

Drugs other than those listed here may also interact with creatine. Talk to your doctor, pharmacist, or health care professional before taking any other prescription or over-the-counter medicines or herbal/health supplements.

Branched Chain Amino Acids

There are 3 important Branched Chain Amino Acids


Leucine
Isoleucine
Valine

These 3 amino acids are naturally occurring molecules in the body, they make up 1/3 of skeletal muscles(amino acids are the basic units of proteins) and are important for protein synthesis.

There is no need to take amino acid supplements as they're available in a well balanced diet(they're found in protein based foods), but for athletes or people performing high intensity workouts, Amino Acid supplement can be beneficial.

Branched Chain Amino Acids assist in maintaining muscular strength, muscle tissue repair and stamina. The Amino Acids help enhance protein synthesis in muscle and liver cells.

The best recommended dose - 2 - 5g daily

Adverse Effects of Amino Acid Supplements

Consuming Amino Acid supplements can cause adverse effects in the body, an overdose of the supplement can cause the Amino Acids to compete for transport carriers. As a result, one of the amino acids can limit the uptake of another form of amino acid and therefore limit its ability to be transported throughout the body.

To help clarify, imagine if a person(Amino Acid 1) got onto a train and blocked the door entrance, therefore preventing another person(Amino Acid 2) to board the train and forced onto the sideline and not available to travel to other parts of a city(the body)

Amino Acids can also lead to disturbances in the digestive tract and cause an excess of water to accumulate inside the lumen -- which can lead to Diarrhea.

*NOTE - Diarrhea occurs when the Long Intestine cannot absorb water from the stools as it travels through the intestine to the rectum. It can lead to dehydration.

Introduction to Supplements

If you're interested in taking supplements to help achieve your ideal body, then this blog will be of use to you. I've been using exercise supplements for about 4 - 6 years, I have a Bac. in Health Science and have a keen interest in exercise and the human body.


The blog will be to help explain some supplements you've overheard from the Gym Rats in the change room, it will also introduce you to some new supplements that you might want to incorporate to your exercise and dietary regiment. That way you'll have some knowledge of what the function of 'x supplement' is, and won't be duped into spending major dollars at the supplement stores.

There are many different types of exercises that have specific functions such as

-Increase size
-Energy boosts
-Increase Endurance
-Assist in recovery

Background Information to Supplements

****THINGS YOU SHOULD KNOW****



1) The Food & Drug Administration(FDA) does not have any control over the supplement industry, nor does it regulate the supplements. The FDA is a US based government agency that is responsible for regulating and supervising the safety of foods, drugs, vaccines, biological medical products, blood products, medical devices, radiation-emitting devices, veterinary products, and cosmetics.

They'll only get involved with supplements if something terrible occurs like deaths or illnesses.

2) Supplements can be very expensive and unnecessary, as a majority of the active ingredients can be found in food sources. Supplements are usually taken if someone is deficient of a nutrient or require a supplement because those nutrients are not found in their regular diets(ex. Vegetarians).

3) The manufactures of these supplements are not regulated by the FDA, so they DO NOT NEED TO CLAIM/PROVE THAT THEIR PRODUCTS EVEN WORK. No scientific research is even required.

4) These supplements are not quick solutions to increase size or endurance, they have to be consumed over a long period of time to notice results. You won't become Brad Pitt in a matter of 2wks by taking some supplement or gimmick diet pills. THERE IS NO SUCH THING AS THE MAGIC BULLET!

NOTE - 'Magic Bullet' is a term used in medicine to describe the theory the general mass believes that a pill will cure all their solutions right away.

You should incorporate supplements to assist your diet and exercise plan. I believe that a proper diet and an effective exercise program that targets endurance, flexibility, and strength will be adequate enough...

I'd consider supplements to be 'the tip of the iceberg'