The Ultimate Science-based Supplement Guide

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FOREWORD

Americans spend more than $30 billion per year on nutritional supplements, vitamins, minerals, and meal replacements. Reasons for supplement use vary from person-to-person; almost half of users take them to “improve” overall health, about one third claim they just want to “maintain” health, and less that one quarter use supplements because they were recommended by a health care provider (NIH Survey). Whatever your reason for taking supplements, you are probably interested in knowing: “what does this specific product do, how does it work, and how do I take it?”. Sometimes these questions are difficult, if not impossible to answer! Unlike food and medications, the U.S. Food and Drug Administration does not have the authority to review dietary supplement products for safety and effectiveness before they are marketed to the public. This leave the overwhelming task of determining the usefulness of these products to consumers. With hundreds of new supplements entering the market every year, who has the time to analyze the effectiveness and risk of each product? Even if you do have time, most people don’t have the background knowledge in chemistry, pharmacology, and physiology to determine if a specific supplement is right for them. So, who do you trust to deliver valid information? Many consumers are becoming more reliant on sources such as websites, advertisements, friends, and “experts”. This creates opportunities for the spread of misinformation and false health claims. The best way to get accurate information is through reading peer-reviewed scientific articles, as these must undergo a rigorous process to ensure the data is valid and reliable. Unfortunately, these articles often require a paid subscription and can be full of jargon, making accessibly to the general public problematic. In this book, the authors dove into this scientific literature to make this complex information more accessible for you! A growing body of research supports the connection between diet and performance, enticing many people to continue trying new supplements. While this book does not include an exhaustive list, it should be used as a starting point for those interested in learning more about common dietary supplements, vitamins, and minerals. As you will see, several common supplements are well understood and established while many others need further study. We hope this book will help you, the consumer, make the best decisions possible to meet your personal health and performance goals.

Jimmy Bagley, PhD San Francisco, California

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SUPPLEMENT: BETA-ALANINE

Mechanism(s): Beta-alanine combines with histidine to form carnosine, an intracellular buffer (50). Under continuous muscle contraction, hydrogen ions can accumulate and ultimately hinder further contraction. Therefore, increased intramuscular carnosine levels assist in buffering out pesky hydrogen ions, allowing for continued work (4, 50).

Dosage: 3.2-6.4g/day (4, 50)

Directions: Beta-Alanine increases are not fully maximized in a short period and the upper limits for saturation have not fully been discovered yet (27). However, a month of supplementation should yield noticeable performance changes (27). Supplementation is not time sensitive and slowly accumulates carnosine in the muscle. Therefore, maintaining a daily, consistent regimen is the best method to reaping the benefits of beta-alanine. There appears to be a positive linear relationship between beta-alanine supplementation and muscle carnosine concentrations, with 80% increased levels after 10 weeks. (14).

Notes: Most common gym-goers consume beta-alanine in pre-workout mixes. Subsequently, they feel a tingling sensation, like ants crawling on their skin. This is called acute paresthesia, and is an effect of beta-alanine supplementation that is non-related to its intended function (18). Beta-alanine is best suited for activities that are greater than 60-90 seconds (4). Therefore, those who perform long duration exercise, resistance training under the context of supersets, or rep ranges of 20+ would be target populations of supplementation.

Recommended Brands: Optimum Nutrition’s Beta-Alanine powder uses Carnosyn, a thirdparty manufacturer that controls for purity and quality.

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SUPPLEMENT: CAFFEINE

Mechanism(s): The most common supplemental uses for caffeine include displacement of fatigue and “fat burning”. Caffeine binds to the same receptors as adenosine, a nucleotide that leads to the “sleepy” feeling. Therefore, preemptively blocking these receptors causes a lowered perception of fatigue when adenosine can’t bind instead (53). On a subtler level, caffeine can stimulate the central nervous system to increase levels of hormones that may increase fatty acid oxidation (38, 53).

Dosage: Effective doses ranging from 3-9mg/kg body weight (equivalent to 1.53.5 cups of coffee) produce a significant performance improvement (4).

Directions: For athletic purposes, consuming around 160-260mg of caffeine 45 to 60 minutes before exercise may improve performance (38).

Notes: Caffeine can be found in many sources, ranging from coffee, to energy drinks, and even chocolate (4). Furthermore, caffeine should be noted for its side effects. Even in the context of intelligent dosing, caffeine may still produce a diuretic effect. Also, daily, chronic use may result in an increased tolerance and dependency (4).

Recommended Brands: Common supplemental forms of caffeine are in the various existing preworkout formulas, caffeine pills (typically 100mg), and in coffee (16oz contains 250-300mg) (38). For a quality pre-workout supplement, consider Citadel Nutrition’s Tier 1 (100mg caffeine) / Tier 1+ (200mg caffeine). The Ultimate Science-Based Supplement Guide | 4

SUPPLEMENT: CITRULLINE MALATE

Mechanism(s): The most common supplemental uses for caffeine include displacement of fatigue and “fat burning”. Caffeine binds to the same receptors as adenosine, a nucleotide that leads to the “sleepy” feeling. Therefore, preemptively blocking these receptors causes a lowered perception of fatigue when adenosine can’t bind instead (53). On a subtler level, caffeine can stimulate the central nervous system to increase levels of hormones that may increase fatty acid oxidation (38, 53).

Dosage: 6000-8000mg citrulline malate before exercise (42, 51).

Directions: Citrulline Malate is sour in powdered form, therefore it may help if it is taken with food. My anecdotal recommendation would be to mix it with other supplements in a shake, or simply add it to an already sour drink.

Notes: Citrulline Malate has shown effective in increasing cellular energy efficiency (7), however there is not substantial evidence to support it as an athletic supplement currently for resistance training or aerobic endurance exercise (26, 42).

Recommended Brands: Primaforce Citrulline Malate

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SUPPLEMENT: CREATINE MONOHYDRATE

Mechanism(s): Creatine is found in all cells of the body, with the highest concentration in the muscle (~95%) (43). Creatine has the cellular function of maintaining stable energy status in the cell. Ultimately, it recycles ATP, our biological energy currency (11). Creatine is one of the most scientifically founded supplements, with a plethora of evidence to back its efficacy in athletic endeavors (11). More recent research has investigated creatine as a cognitive supplement with promising results (6, 36, 37, 41, 54).

Dosage: Loading Phase: 4x5g (20g total split evenly throughout the day)/ 7 days (31) Maintenance Phase: 3-5g/daily (31)

Directions: If planning on intermittently using creatine for an athletic event or time specific goal, a loading phase should be implemented. For long term use without a time restraint, a maintenance dose over a 30-day span is equally as effective as the loading dose (11, 31). While time of supplementation is irrelevant, there is some data to show that post workout ingestion may yield slightly greater benefits (2). Co-ingestion with carbohydrate and/or protein may also facilitate muscle creatine saturation in the loading phase (13, 48).

Notes: Creatine primarily benefits high intensity/short duration sports such as sprinting, heavy resistance training, and perhaps the explosive aspects of sports like mixed martial arts. Many individuals are concerned with water retention in creatine supplementation, however water is distributed evenly throughout the body (45). Other concerns, such as kidney dysfunction, are a non-issue if the individual has healthy kidney function (11).

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Recommended Brands: Optimum Nutrition’s “Micronized Creatine Monohydrate” or any supplier that uses Creapure brand creatine. Creapure is a third-party company that controls quality and purity of their creatine monohydrate.

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SUPPLEMENT: FISH OIL

Mechanism(s): Fish oil supplementation commonly targets two essential Omega-3 fatty acids: EPA & DHA. These cannot be synthesized in human bodies, therefore we must get them from our diets. Fish oil supplementation assists in a plethora of beneficial effects, including increased HDL (“good cholesterol”, reduced triglycerides, and lowered LDL (“bad cholesterol”. Also, EPA and DHA play a role in the production of antiinflammatory markers, such as prostaglandins and leukotrienes (15, 20, 21).

Dosage: The American Heart Association recommends 1g of total EPA/DHA daily (21), however a 1.8g dose spread out over the course of a day may contribute to reduced soreness (52).

Directions: Fish oil can be found in both capsules and liquids. Avoid rancidity through controlling temperature and light exposure. Store fish oil in a cool, dark room to avoid rancidity. Commonly, antioxidants such as Vitamin E are added to prevent oxidation and preserve the oil (56).

Notes: Omega 3 fatty acids and Omega 6 fatty acids are both essential fatty acids. Our bodies need both to mediate inflammation and anti-inflammation (21). Therefore, it is important not to throw the baby out with the bathwater, ensuring that you moderate both in your diet.

Recommended Brands: Nordic Naturals or Carlson’s Fish Oil.

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SUPPLEMENT: “GREEN” POWDER

Mechanism(s): “Green Powder” based supplements commonly place many compounds into a proprietary blend that have a wide range of proposed benefits. While these green “superfood” powders are common, they are not homogenous and the ingredients wildly vary. Rather, here are some of the scientifically backed compounds to look for if you choose to buy such products. Garlic – Apart from tasting great on bread, garlic plays a role in improving blood circulation and as an antioxidant (3, 40, 46). Spirulina- This compound is an anti-inflammatory and an antioxidant. As an ergogenic aid, spirulina can improve muscular endurance and potentially assist in power production (1, 34)! Curcumin – An active component of turmeric, a commonly used cooking spice. Amongst many benefits, curcumin can relieve joint pain and symptoms of osteoarthritis (19, 33).

Dosage: Garlic should be supplemented between 300-1500mg (3, 46). For athletic performance, ranges of 2-8g of spirulina have proven effective (1, 34). Curcumin is better absorbed when paired with other compounds, such as black pepper extract. However, you can commonly find curcumin with Meriva, which also enhances transit into the blood. With a co-ingested enhancer, a 500mg dose is sufficient (35).

Directions: Garlic can be purchased in supplemental form; however, you can also reap the benefits through food. The evidence on Spirulina is still relatively new, therefore overconsumption may not be wise above the recommended daily dose. Also, since ingestion frequency hasn’t been fully parsed out, it would be pragmatic to start on the lower end before increasing daily dosage.

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Notes: A huge issue surrounding powder supplements is proprietary blending. The company will take several compounds and group them up together into one “superfood blend” with one lump sum of the constituents’ weight. The problem is that you can’t know how much of each individual ingredient there is that makes up a blend. Therefore, it would be practical to find the compounds that work, and individually supplement with them.

Recommended Brands: Now Garlic 5000: Odor Controlled Now Organic Spirulina Powder

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SOURCE NATURALS TURMERIC WITH MERIVA 500MG

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SUPPLEMENT: L-CARNITINE

Mechanism(s): Carnitine is an amino acid responsible for the transfer of fatty acids into the mitochondrial matrix, where they can be oxidized for fuel (21). Most commonly, L-Carnitine will be part of a fat burning proprietary blend, targeting those who are seeking a “fat burner”. Unfortunately, current evidence does not support L-Carnitine for increased fat metabolism (4). There is some research that indicates L-Carnitine supplementation may enhance recovery and reduce muscle soreness (29, 30, 47).

Dosage: Up to 2-3g of L-Carnitine daily appear to be safe and effective (4, 28, 47).

Directions: L-Carnitine should be supplemented daily in the form of L-Carnitine L-Tartrate capsules, the form commonly used in physical performance based trials (47). Supplementation is commonly split into a morning and lunch-time dose, with a 2-3g total (28, 47).

Notes: The existing evidence for L-Carnitine supplementation is weak in healthy populations. Ultimately, unless your daily protein intake is low, chances are that you are not deficient in carnitine and supplementation will not result in increased energy yield from fat (4).

Recommended Brands: EverPure L-Carnitine Tartrate

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SUPPLEMENT: L-TYROSINE

Mechanism(s): Tyrosine is a precursor amino acid that is metabolized into products such as dopamine, adrenaline, and norepinephrine. These chemical messengers are important for dealing with acute stressors in the environment (55). Supplementing with L-Tyrosine may provide protection against mental fatigue due to physical exertion and a subsequent decline in norepinephrine (5, 17).

Dosage: 100mg/kg bodyweight (~7g for an 150lb individual) 60 minutes before acute stress, i.e. exercise (17)

Directions: The recommended dose should be taken 60 minutes before an acute stressor. This could be any combination of exercise, heat exposure, and/or cold exposure (5, 17, 55).

Notes: Existing research does not heavily support the use of L-Tyrosine supplementation for increased production of adrenaline, norepinephrine, nor dopamine. However, it can act as a buffer in times of acute, high stress situations, where norepinephrine may be depleted (55).

Recommended Brands: LiveLong Nutrition’s L-Tyrosine

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SUPPLEMENT: MULTIVITAMINS

Mechanism(s): “Multivitamin” is a blanket term to refer to a supplement that contains multiple vitamins and or minerals. Also, a multivitamin may contain other bioactive compounds, such as antioxidants.

COMMON VITAMINS: (21) WATER SOLUBLE Vitamin B1 (Thiamin): Serves as a component of coenzymes for metabolism Vitamin B2 (Riboflavin): Serves as a component of coenzymes for metabolism and vital for the transfer of electrons during energy metabolism Vitamin B3 (Niacin): Vital for the transfer of electrons during energy metabolism Vitamin B5 (Pantothenic Acid): Important as a component of cellular nutrient metabolism Vitamin B6 (Pyridoxine): Serves to aid in cellular enzyme function Vitamin B12 (Cyanocobalamin): Important to ensure proper metabolism of homocysteine, a “toxic” compound associated negatively with cardiovascular health. Also serves a role in the synthesis of compounds necessary for the creation of end products such as fatty acids. Vitamin C (Ascorbic Acid): Vital for production of collagen, carnitine, and norepinephrine, as well as serving as an antioxidant. Commonly known for its role to enhance the immune system Folic Acid: Important to ensure proper metabolism of homocysteine, a “toxic” compound associated negatively with cardiovascular health Biotin: Serves to aid in cellular enzyme function FAT SOLUBLE Vitamin A: Responsible for compounds necessary for healthy vision, as well as being involved in growth, cell differentiation, bone development, and immune function Vitamin K: Activates blood clotting factors and facilitates bone health Vitamin D: (see section “Vitamin D” below)

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Vitamin E: Serves as an antioxidant and potentially in the prevention of eye cataracts COMMON MINERALS: (21) Calcium: Maintains bone homeostasis and is a tightly regulated mineral for cellular function Magnesium: Maintains bone homeostasis, has a role in nerve impulse transmission, and serves as a cofactor for cellular reactions Phosphorous: Maintains bone homeostasis, plays a role in DNA/RNA structure, and is important for energy storage and transfer Zinc: Plays a role in enzyme function, nutrient metabolism, collagen formation, cell replication and growth Iron: Facilitates oxygen transport and use, serve an antioxidant function, and assists in the synthesis of carnitine, collagen, and thyroid hormone Selenium: Serves as an antioxidant Chromium: May play a role in insulin signaling Sodium: Regulates water, pH, and electrolytes. Also assists in nerve transmission and muscle contraction Potassium: Regulates water, pH, and electrolytes. Also assists in nerve transmission and muscle contraction Chloride: Maintains pH balance, assists with enzyme activation, and serves as a component of gastric acid for digestion. Iodine: Plays a large role in thyroid hormone synthesis Copper: Used in iron metabolism, serves as an antioxidant, and facilitates collagen synthesis The primary rationale to supplement with a multivitamin would be as a prophylactic against deficiency disease. Those who are on specific diets, low calorie diets, or do not have access to nutrient dense foods may need to supplement with the appropriate vitamins and/or minerals. Examples include vegans who may lack iron, pregnant women who have higher requirements of folic acid, and very low income areas that do not have easy access to fresh produce (21).

Dosage: Ranges depending on content. Multivitamins come in various forms and dosages. Some target specific demographics (i.e. men, women, pregnant mothers, the elderly, etc.)

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Directions: Most vitamins indicate on the label an intended dosage. Also, most should be taken with food and/or liquid for improved absorption (21).

Notes: Certain vitamins and minerals are common deficiencies among the American population. These include Vitamin D, Magnesium, Iron, Folic Acid, etc. It may be more pragmatic to individually supplement with these, as opposed to taking a singular umbrella pill. There is some weaker evidence that excess vitamin and mineral consumption could be detrimental (39, 49), however the consensus is that they are benign at worst (25, 32). When possible, nutrients should be consumed through whole, minimally processed foods. While there are exceptions, absorption of many vitamins and minerals are aided by the context of the food they are in. The various bioactive components work synergistically to impart greater health benefit (21).

Recommended Brands: Citadel Nutrition’s Athlete Vitamin (contains Vitamin D, Vitamin K, Zinc, Calcium, and Magnesium).

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NATURE MADE MULTI COMPLETE WITH IRON

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SUPPLEMENT: VITAMIN D

Mechanism(s): Vitamin D is responsible for many functions, including action as a regulator of bone mineral metabolism, bone calcium maintenance, cell differentiation, proliferation, and growth (21). Sufficient Vitamin D status in athletes also provides protection against stress fractures and illness (22). Vitamin D is also the only vitamin that can be obtained through exposure to sunlight (21). It should also be noted that men who are deficient in vitamin D may have lowered testosterone, and can potentially benefit from supplementation (44).

Dosage: The RDA recommends 600 IU of Vitamin D (21), however more current research suggests that a more optimal dose of 800IU/day, and up to even 5000IU/day for fast metabolizers (8, 23).

Directions: Vitamin D is a fat-soluble vitamin, therefore transport and absorption are facilitated through a small amount of fat. It may be pragmatic to consume your Vitamin D with a daily fish oil supplement, killing two birds with one stone (16). The optimal supplementation form of Vitamin D is D3, or cholecalciferol (21).

Notes: While supplementation of Vitamin D is practical for the American population, getting it through natural sources should be prioritized. Apart from sunlight exposure, one can find Vitamin D in the diet through fatty fish, fortified orange juice, and even small amounts in eggs (21).

Recommended Brands: Nature Made (3rd party verified) Vitamin D3 1000 IU soft gels are a good choice.

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SUPPLEMENT: WHEY PROTEIN

Mechanism(s): Whey protein is one of the constituents of milk, along with casein. Whey is a high biological value protein, containing all essential amino acids. It also has a high amount of the branched-chain amino acids, of which leucine, in particular, is measured as a proxy for muscle protein synthesis (9). Ultimately, whey protein is supplemented to augment recovery and enhance muscle growth after training (38).

Dosage: 20-30g, depending on total protein content relative to proprietary addins, form, etc. (38).

Directions: The media would have you slamming a protein shake before, during, and within two nanoseconds of your training period. The evidence base is much less definitive (24). Without too much context, a general guideline would be to consume your whey protein within relative proximity of your training bout. The closeness in timing of the post-workout shake becomes more important if your training session spans over two hours, if you did not have a small amount of protein in your pre-workout meal, or a combination of the two factors (24). A key characteristic of quality protein supplements is the presence or availability of an amino acid list. Companies that do not list their individual amino acid totals per serving may be hiding shady practices, in which cheap, low quality amino acids are added to the powder to boost total protein content.

Notes: There are as many options for purchasing whey protein as there are choices for picking an outfit of the day. Three primary forms of whey protein exist on the market. Whey protein isolate is standard 90% protein, while concentrate is between 35-80% protein by weight (12). Whey protein hydrolysate refers to a process that refines the particles into even smaller fragments, eliciting a faster rate of absorption and even a greater capacity to reduce soreness (10). These benefits will be most desirable to those who train multiple times per day. Keep in mind, however, that hydrolysate has a steeper price tag.

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Recommended Brands: Optimum Nutrition’s “Gold Standard 100% Whey”

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