HMB: What is it and how can it benefit me in my fitness goals?

HMB

What is it and how can it benefit me in my fitness goals?

HMB (beta-hydroxyl-beta-methylbutyrate) is a metabolite of the branched chain amino acid (BCAA) leucine. BCAAs have been studied for three decades in regards to their ability to increase and maintain lean body mass, improve strength, and decrease body fat and skeletal muscle soreness. The effects of leucine on preventing muscle breakdown are greatest at 10-20 times to concentration required to stimulate protein synthesis. Thus these effects are mostly if not entirely due to HMB.

 

 

Why do you need to supplement with HMB?

 

Only about 2-5% of leucine is converted to HMB as it is a less favored metabolic pathway. In addition, quality protein sources only consist of approximately 10% leucine content. The effective dose of HMB used in most studies is 3 grams daily (divided in 3 equal doses). This would require one to consume 60 grams of leucine daily or 600 grams of quality protein. Even if this was possible to do on a consistent basis, conversion of protein to leucine and leucine to HMB may not remain steady with increased protein consumption.

 

 

What results can I expect?  

• Faster recovery time
• Decreased muscle breakdown
• Particularly with calorie restricted diets
• Decreased markers of muscle breakdown
• Increased strength
• 15-20% average increase
• 9 lb and 6 lb greater increases on bench and squat with HMB supplementation   
• Enhanced aerobic performance
• Increases time to reach peak oxygen consumption (VO2 peak) by 8%
• Improved fat loss in experienced athletes
• Theorized to increase lipid oxidation
• Studies have shown up to 8% decreased in fat mass
• Strength loss of 5% vs 11% with HMB supplementation 
• Increased muscle hypertrophy via stimulation of mTOR and/or GH/IGF-1 axis      

 

What is the effective dose for HMB?

• 3 grams daily (usually divided in 2-3 equivalent doses)
• Studies show it may take up to 2-3 weeks until maximal effects are achieved
• Dose timing is shown to be most effective with one dose taken 60 minutes prior to exercise. 

 

For more information about the ISSN official stand on HMB click here:

http://www.jissn.com/content/pdf/1550-2783-10-6.pdf

Creatine: What does it do and is it right for me

Creatine

How does it work and is it right for me?

 

Creatine has been studied for decades in its regard to improving physical performance in athletes. It is undoubtedly the most well-studied sports nutrition supplement available on the market today and is used as a main ingredient in many sports supplements. The media has created some hype in the past which has confused many consumers as to the effectiveness and safety of supplementation with creatine.

 

Myths about creatine:

• Creatine supplementation causes renal distress
• This claim followed a report of a 25 year old male that presented with kidney dysfunction. However, this condition was pre-existing before he had supplemented with creatine.
• There is no evidence to date to support the idea that normal creatine intakes (< 25g daily) in otherwise healthy adults causes kidney dysfunction.
• Creatine supplementation causes cramping, dehydration, and/or altered electrolyte status
• There is no evidence to date to support that creatine supplementation alone contributes to any of these.
• All weight gain during creatine supplementation is due to water retention
•  Studies have shown that subjects that supplement with creatine typically gain about twice as much lean body mass (2-4 pounds) during a 4-12 week period. 
• Long-term effects of creatine are completely unknown
• Long-term creatine supplementation 4-8 grams daily for up to 3 years has been studied in children with creatine synthesis deficiencies and neuromuscular disorders.

 

What does creatine do in the body?

 

First of all, lets talk about what creatine is and what it does in the body. Approximately 95% of creatine in the body in found in skeletal muscle tissue. The human body synthesizes 1 to 2 grams of creatine a day, primarily in the liver, kidneys, and pancreas. We also obtain creatine from dietary sources, such as fish and meats. For example, one pound of fresh uncooked steak contains about 2 grams of creatine. Intestinal absorption of creatine is nearly 100%. Creatine in skeletal muscles exists in dynamic equilibrium with phosphocreatine. About 2/3rds of the creatine found in skeletal muscle is stored as phosphocreatine while the remainder is stored as free creatine. The total pool of creatine for the average person is approximately 120 grams. The body breaks down about 1-2 grams of creatine daily into creatinine which is excreted by the kidneys. Creatine stores are then replaced via dietary sources and synthesis from glycine, arginine, and methionine.

 

Body stores of phosphocreatine in skeletal muscle serve as a precursor to the energy molecule of the body, adenosine triphosphate (ATP). Higher levels of creatine are enhance the ability to renew ATP for short 10-20 second energy bursts and improve resynthesis of phosphocreatine during recovery from intense exercise. More phosphocreatine = faster/greater potential for ATP regeneration.

 

 

 

What is the right dose to take?

 

Persons with low muscle stores or who eat very little or no meat will likely experience and increase of 20-40% in muscle creatine stores. Where as those with relatively large muscle stores will experience and increase of 10-20%. This can be achieved in two different ways:

• Loading with 0.3 grams/kg of body weight (max of 25 grams daily) for 5-7 days followed by 5 grams daily thereafter
• Supplementing with 5-10 grams daily for 28 days
• Studies have also shown that co-supplementing with 3-6 grams of beta-alanine can produce greater effects then with creatine alone.
• The addition of 40-90 grams of carbohydrate can also enhance muscle retention of creatine.

 

 

What results can I expect?

 

Creatine supplementation has been clinically shown to produce significant improvements in the following areas:

• Maximal power/strength by 5-15%
• Work performed during sets of maximal effort muscle contractions 5-15%
• Single effort sprint performance 1-5%
• Work performed during repetitive sprint performance 5-15%
• Increase body mass by 1-2 kg in first week of loading due to and increase in muscle water

Are some formulations of creatine better than others?

Creatine monohydrate (Creapure) is by far the most studied form of creatine on the market today. There is not much evidence to day supporting other forms of creatine as superior in any way other than stability in solution. Creatine monohydrate is known to rapidly begin breaking down to creatinine once it is in solution. So formulations that have made changes to stabilize creatine in solution without affecting absorption would potentially provide better delivery to the muscle tissue with lower dosages.

 

Popular creatine formulations on the market:

• Creatine monohydrate (Creapure)
• Creatine PH buffered (Kre-alkalyn and Crea-trona)
• Creatine-glycerol-phosphate (CGP)
• Creatine magnesium chelate (Creatine Magnapower)
• Creatine HCL
• Creatine ethyl ester
• Creatine anhydrous
• Creatine alpha-ketoglutarate
• Tri creatine citrate

Which formulation to should you choose? Creatine monohydrate is the most well-studied and often cheapest available. Look for micronized, pharmaceutical grade products that have been HPLC tested for purity. If you want to expand you horizon look to products that have stabilized creatine in solution such as CGP and Kre-alkalyn or combo products like Blonyx creatine + HMB.

 

 

For more information on the official ISSN stand click here:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/pdf/1550-2783-4-6.pdf

 

Why RAW Honey?

 

 

Honey is much more than just a sweetener. It has been used for centuries for healing and rejuvenation. Most of the honey sold in stores has been heated and pasturized. This processing destroys many of the enzymes and beneficial compounds that make raw honey so nutritious. Regular honey often looks clear and syrupy. Raw honey has not been treated with heat; it is often more buttery, solid and opaque than pasteurized honey and often contains "cappings," or small pieces of beeswax. It is completely left in its natural state and therefore contains pollen, enzymes, antioxidants and many other beneficial compounds that researchers are just beginning to learn about. Be sure not to give any honey, either raw or treated, to a child under the age of 12 months. As they do not yet have fully developed stomach acid defense to neutralize bacterial spores that can be present in all types of honey.

  

Allergy Protection

Some research supports the theory that local honey-- obtained as close as possible to where you live--may help build an immunity to some seasonal allergies. There is not much research to support this idea, yet many people claim that using honey in this way provides allergy relief. Allergies are triggered by continuous exposure to the same allergen over time. Even if a particular plant is not allergenic initally, it can potentially become very allergenic if you spend much time in the same environment as the plant. Honey made by bees in the vicinity of the allergenic plant will contain tiny amounts of pollen from that plant. This honey will act as a sort of vaccine if taken in small amounts--a few teaspoons per day--for several months, and can provide relief from seasonal pollen allergies.
 

Antioxidants and Phytonutrients

Honey is also rich in powerful antioxidants and cancer-fighting phytonutrients, which can be found in the propolis, or "honey glue" that the bees use to sterilize the beehive. Raw honey contains some of these compounds while pasteurized honey does not.
 

Digestive Aid

In its natural, raw state, honey contains many enzymes that can help some people digest food more easily so it may also help treat ulcers and diarrhea.
 

Vitamins and Minerals

The nutrient content of raw honey varies, but a 1-ounce serving contains very small amounts of folate as well as vitamins B2, C, B6, B5 and B3. Minerals including calcium, copper, iodine, iron, magnesium, manganese, phosphorous, potassium, selenium, sodium and zinc can also be found in raw honey in small amounts.
 

Topical Salve

Honey can be used as medicine. It has anti-microbial, anti-inflammatory, anti-fungal, and antiseptic properties. For this reason it can be applied topically to treat burns, as researchers at the University of Auckland in New Zealand describe in a 2008 study. Honey from the Manuka or Tea Tree has been best studied for topical use. Hydrogen peroxide is a component of honey. It gives most honey its antibiotic quality. But some types of honey, like Manuka honey, also have other components with antibacterial qualities. The major antibacterial component in manuka honey is methylglyoxal (MG). MG is a compound found in most types of honey, but usually only in small quantities. In manuka honey, MG comes from the conversion of another compound -- dihydroxyacetone -- that is found in high concentration in the nectar of manuka flowers. Manuka honey is rated for it's potency by UMF (unique manuka factor). For therapeutic use a minimum rating of 10 is required.

 

Cough Suppressant

Honey has also been found to be especially useful in treating upper respiratory infections. A study at Penn State College of Medicine in 2007 found that a small dose of buckwheat honey was more effective than an over-the-counter cough treatment for children.
 

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Help Save the Bees World Wide!

The Science Behind Proline Rich Peptides and Other Growth Factors Derived From Bovine Colostrum

Colostrum has been used as a health supplement for many years mainly to help support immune functions in the body. However, colostrum has been used in protein formulations and individual concentrated supplement to improve physical performance and increase lean muscle mass. To understand the science behind touted benefits of colostrum we must first identify what important factors are found in colostrum, what these do in the body.

 

 

Factor 1: Proline Rich Peptides

These naturally occurring peptides are found throughout the body and are the main regulators of cell protein synthesis. PRPs are also often called info-peptides, info-proteins, or cytokine precursors. Proline-rich polypeptides (PRPs) function as signaling peptides produced by activated macrophages and activated T-cells that control the production of all cytokines.

PRPs have the unique ability to modulate the immune system, increasing its activity level in the case of a challenge, such as an infection or a wound, and decreasing its activity level when the challenge is controlled. When an infection is detected by scout immune cells, chemical signals go out to mobilize other cells to come to the defense and fight off the infection. PRPs are one of the primary signals to go out at this time. And later, when the infection has been contained, PRPs are again one of the primary signals to call down the inflammatory response to the infection.

The inflammatory response consists of a complex series of events in which the body mobilizes its defenses to the site of the infection. PRPs are involved in that mobilization effort as well as controlling the production of immune proteins by immune cells. PRPs stimulate the production of leukocytes (white blood cells) which are a principal component of the inflammatory response. PRPs increase the permeability of the blood vessels in the skin allowing immune cells and antibodies to enter the tissue space to fight off the infection. PRPs stimulate natural killer (NK) cells, which are a specialized type of hunter-killer lymphocytes. They are the first responders in case of an infection and will attack and destroy anything they encounter that is not identified as "self."

All disease states in the body mostly begin with an acute inflammation response usually in the form of pain. This is followed by a chronic inflammatory response (continued worsening pain) which if not treated can develop into more serious disease states. PRPs are attracted to these inflammatory signals and have the ability to assist the body’s immune system to modulate these responses quickly, therefore limiting or halting their progression.

 

 

 

Factor 2: Immunoglobulins

Immunoglobulins are proteins of animal origin with known antibody activity, synthesized by lymphocytes and plasma cells and found in serum and in other body fluids and tissues. The immunoglobulin fraction in bovine colostrum is composed of approximately 70-80% IgG, 10-15% IgA, 10-15% IgM and IgE and IgD in small amounts. These immunofactors serve the following in the body:

IgG - Primary function is to identify and help destroy invading microbes provides the majority of antibody based immunity.

IgA - First line of defense in the mucosal surfaces in the body.

IgM - Enhances phagocytosis by destroying invading pathogens as IgG levels increase.

IgE - Involved with allergic reactions (histamine related) and defense against enteric parasites.

IgD - Attached to B cells - stimulated lymphocyctes to produce antibodies by presenting antigens to them.

 

 

 

Factor 3: Growth Factors (IgF, TGF beta-2, EGF, PDGF)

Colostrum contains many growth factors including insulin like growth factor-1 and 2 (IGF-1 and IGF-2), epithelial growth factor (EGF), fibroblast growth factor (FGF), platelet derived growth factor (PDGF), and transforming growth factors alpha and beta (TGF-A and TGF-B). These growth factors are peptides that function as intercellular signaling molecules to turn on or turn off specific functions or production of specific proteins in the target cells. In general, these factors will contribute to a healthy intenstinal wall, however, IGF-1 and FGF do have some specific benefits for physical performance improvement and support.

 

IgF-1 - Insulin like growth factor is well established to have direct impact on increasing skeletal muscle hypertrophy and decrease muscle atrophy. One way this is thought to be induced is through activation of protein kinase mTOR. This is the same pathway in which the amino acid leucine and its metabolites are thought to activate skeletal muscle hypertrophy.

 

FGF - Fibroblast growth factors is know to have direct anabolic effects on connective tissues such as collagen and cartilage. Thus, FGF can help improve not only wound healing but also joint tissue repair.

 

 

 

 

Factor 4: Lactoferrin

Lactoferrin is an iron-binding glycoprotein produced by many exocrine glands and is also a major constituent of the secondary granules of neutrophilic leukocytes. Lactoferrin acts as an iron-chelator, which may contribute to its antimicrobial, antifungal, and antiviral activity, but it also has effects on cell growth and differentiation. Recent studies have established lactoferrin as a novel anabolic factor in osteoblasts (bone building cells), which also reduces osteoclast (bone destroying cells) differentiation, causing an overall effect of increase in bone mass through the promotion of bone formation and the inhibition of bone resorption.

Products that we carry with colostrum: Larry Scott Hypergrowth, Mutant Mass, Bio Gro, Now Immune Advantage

 

 

 

  

Guru Nutrition Seminar at Underground Strength Gym

Guru Nutrition Seminar at Underground Strength Gym

 

Sweet Potatoes: An Easy Superfood Replacement

 

 

Health Benefits to Sweet Potatoes

How sweet it is for your health to eat sweet potatoes! Not only do they taste like dessert, but they provide some surprising health benefits. Many people think about sweet potatoes as being nothing more than plain old potatoes that can tweak our taste buds with some extra flavor. Yet cutting-edge research on sweet potatoes tells us that nothing could be further from the truth as they have so many unique nutritional benefits to offer! One difficulty in describing the health benefits of sweet potatoes is knowing where to begin. There are a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. Each category brings with it valuable health benefits.

Antioxidant Nutrients in Sweet Potato

Sweet potatoes contain a wealth of orange-hued carotenoid pigments. In countries throughout Africa, in India and in the Caribbean, sweet potatoes have been shown to be a highly effective way of providing school age children with sizable amounts of their daily vitamin A. In some studies, sweet potatoes have been shown to be a better source of bioavailable beta-carotene than green leafy vegetables. Because sweet potatoes are available in many countries on a virtual year-round basis, their ability to provide us with a key antioxidant like beta-carotene makes them a standout antioxidant food. Yet beta-carotene only begins to tell the story of sweet potato antioxidants. Particularly in purple-fleshed sweet potato, antioxidant anthocyanin pigments are abundant. Cyanidins and peonidins are concentrated in the starchy core of part of purple-fleshed sweet potatoes, and these antioxidant nutrients may be even more concentrated in the flesh than in the skin. That's sweet potatoes have genes (IbMYB1 and IbMYB2) that are specialized for the production of anthocyanin pigments in the fleshy part of the tuber. Ordinary, we have to rely on the skins of foods for this same level of anthocyanin antioxidants. But not in the case of sweet potatoes! Extracts from the highly pigmented and colorful purple-fleshed and purple-skinned sweet potatoes have been shown in research studies to increased the activity of two key antioxidant enzymes—copper/zinc superoxide dismutase (Cu/Zn-SOD) and catalase (CAT). Recent research has shown that particularly when passing through our digestive tract, sweet potato cyanidins and peonidins and other color-related phytonutrients may be able to lower the potential health risk posed by heavy metals and oxygen radicals. That risk reduction is important not only for individuals at risk of digestive tract problems like irritable bowel syndrome or ulcerative colitis but for all persons wanting to reduce the potential risk posed by heavy metal residues (like mercury or cadmium or arsenic) in their diet. Storage proteins in sweet potato also have important antioxidant properties. These storage proteins—called sporamins—get produced by sweet potato plants whenever the plants are subjected to physical damage. Their ability to help the plants heal from this damage is significantly related to their role as antioxidants. Especially when sweet potato is being digested inside of our gastrointestinal tract, we may get some of these same antioxidant benefits.

Anti-Inflammatory Nutrients in Sweet Potato

Anthocyanin and other color-related pigments in sweet potato are equally valuable for their anti-inflammatory health benefits. In the case of inflammation, scientists understand even more about the amazing properties of this tuber. In animal studies, activation of nuclear factor-kappa B (NF-kB); activation of inducible nitric oxide synthase (iNOS), and cyclooxygenase-2 (COX-2); and formation of malondialdehyde (MDA) have all be shown to get reduced following consumption of either sweet potato or its color-containing extracts. Since each of these events can play a key role in the development of unwanted inflammation, their reduction by sweet potato phytonutrients marks a clear role for this food in inflammation-related health problems. In animal studies, reduced inflammation following sweet potato consumption has been shown in brain tissue and nerve tissue throughout the body. What's equally fascinating about color-related sweet potato phytonutrients is their impact on fibrinogen. Fibrinogen is one of the key glycoproteins in the body that is required for successful blood clotting. With the help of a coagulation factor called thrombin, fibronogen gets converted into fibrin during the blood clotting process. Balanced amounts of fibrinogen, thrombin and fibrin are a key part of the body's health and its ability to close off wounds and stop loss of blood. However, excess amounts of these clotting-related molecules may sometimes pose a health risk. For example, excess presence of fibrinogen and fibrin can trigger unwanted secretion of pro-inflammatory molecules (including cytokines and chemokines). In animal studies, too much fibrin in the central nervous system has been associated with breakdown of the myelin sheath that surrounds the nerves and allows them to conduct electrical signals properly. If fibrin excess can trigger unwanted inflammation in nerve tissue and increase breakdown of the myelin wrapping the nerve cells (a process that is usually referred to as demyelination), health problems like multiple sclerosis (in which there is breakdown of the myelin nerve sheath) may be lessened through reduction of excess fibrinogen and/or fibrin. In preliminary animal studies, intake of sweet potato color extracts have been shown to accomplish exactly those results: reduction of inflammation, and simultaneous reduction of fibronogen levels. We look forward to exciting new research in this area of sweet potato's anti-inflammatory benefits.

Blood Sugar Benefits

Many people think about starchy root vegetables as a food group that could not possibly be helpful for controlling their blood sugar. That's because many people realize that food starches can be converted by our digestive tract into simple sugars. If foods are especially concentrated in starch, there can often be a risk of too much simple sugar release in our digestive tract and too much pressure upon our bloodstream to uptake more sugar. (The result in this situation would be an overly quick elevation of our blood sugar level.) What's fascinating about sweet potatoes is their ability to actually improve blood sugar regulation—even in persons with type 2 diabetes. While sweet potatoes do contain a valuable amount of dietary fiber (just over 3 grams per medium sweet potato) and if boiled or steamed can carry a very reasonable glycemic index (GI) rating of approximately 50, it may not be either of these factors that explains their unusual blood sugar regulating benefits. Recent research has shown that extracts from sweet potatoes can significantly increase blood levels of adiponectin in persons with type 2 diabetes. Adiponectin is a protein hormone produced by our fat cells, and it serves as an important modifier of insulin metabolism. Persons with poorly-regulated insulin metabolism and insulin insensitivity tend to have lower levels of adiponectin, and persons with healthier insulin metabolism tend to have higher levels. While more research on much larger groups of individuals to further evaluate and confirm these blood sugar regulating benefits, this area of health research is an especially exciting one for anyone who loves sweet potatoes.

Other Health Benefits

One of the more intriguing nutrient groups provided by sweet potatoes—yet one of the least studied from a health standpoint—are the resin glycosides. These nutrients are sugar-related and starch-related molecules that are unusual in their arrangement of carbohydrate-related components, and also in their inclusion of some non-carbohydrate molecules. In sweet potatoes, researchers have long been aware of one group of resin glycosides called batatins (including batatin I and batatin II). But only recently have researchers discovered a related group of glycosides in sweet potato called batatosides (including batatodide III, batatoside IV, and batatoside V). In lab studies, most of these sweet potato glycosides have been shown to have antibacterial and antifungal properties. To what extent these carbohydrate-related molecules in sweet potatoes can provide us with health benefits in these same antibacterial and antifungal areas is not yet clear. But we expect to see increasing interest in sweet potato's batatins and batatosides and their potential to support our health.

Natural Medications for Cold and Flu

 

The influenza virus is a ongoing risk that we must face on a yearly basis. This virus has multiple sub species that quickly mutate to overcome our body's defenses and cause infection. Therefore, we must immunize on a yearly basis to gain antibodies against the new strain of virus. Sometimes this is not enough because our immune system is not functioning at an optimal level or we have waited too long to get immunized. It is always best to prevent then to wait and treat and there are several evidence based natural medicines that can help boost immunity and provide support during infections.

 

Elderberry (Sambucus nigra)

 

The applicable part of elderberry is the ripe fruit. Elderberries contain several flavonoids. The primary flavonoids are the anthocyanidins cyanidin 3-glucoside and cyanidin-3-sambubioside. Elderberries also contain rutin, isoquertin, and hyperoside. Elderberry also contains 3% tannins and essential oil. The major protein of elder is a lectin called Sambucus nigra agglutinin IVf.

The elderberry anthocyanidins are thought to have immunomodulating effects and possibly anti-inflammatory effects. Elderberry extract has both antiviral and immunomodulating effects. Elderberry extract also inhibits hemagglutinin activity and replication of several strains of influenza viruses A and B. In vitro, elderberry fruit extract also inhibits H1N1 "swine" flu. Elderberry flavonoids are thought to bind to H1N1 virions and prevent the virus from entering host cells.

Elderberry also seems to increase production of inflammatory cytokines, such as interleukins and tumor necrosis factor which act as a route of communication for the body to announce and destroy infection.

Clinical research shows that some elderberry extracts might reduce flu-like symptoms. A specific syrup formulation of elderberry fruit extract (Sambucus, Nature's Answer) 5 mL (1 teaspoon) 4 times daily seems to reduce the symptoms and duration of influenza infection when given within 48 hours of initial symptoms. Significant symptom relief seems to occur within 2 to 4 days of treatment for most patients. On average, this elderberry extract seems to reduce the duration of symptoms by about 56%.

 

 

 

 

Oregano Oil (Origanum vulgare)

 

The applicable part of oregano is the leaf and oil. Oregano contains the constituents carvacrol and thymol which have anthelmintic, fungicidal, and irritant properties. Oregano oil also has in vitro activity against a variety of common gram positive and gram negative organisms, including Acinetobacter calcoacetica, Enterococcus faecalis, Escherichia coli, Klebsiella pneumoniae, Pseudomonas aeruginosa, Salmonella species, Serratia marcescens, Staphylococcus aureus, and the yeast Candida albicans. The carvacrol and thymol constituents also inhibit bacterial growth, with additive or possibly synergistic activity in oregano oil. Carvacrol has a bacteriocidal effect on Bacillus cereus, a common food pathogen, by altering bacterial membrane permeability. Oregano oil and carvacrol in vitro has anti-influenza virus activity. Oregano oil seems to inhibit the growth intestinal parasites in vivo.

 

For bacterial, viral, or parasitic infections, emulsified oil of oregano has been used in a dose of 200 mg three times daily for 6 weeks. Traditionally tea from the oregano leaf has been used. A typical dose is one cup of tea. To make tea, steep 1 heaping teaspoon of leaf in 250 mL boiling water 10 minutes, strain.

 

 

 

Echinacea (Echinacea angustifolia, Echinacea purpurea)

 

Echinacea has potential benefits for both prevention and treatment of colds. Clinical studies and meta-analyses show that taking some echinacea preparations can modestly reduce cold symptom severity and duration, possibly by about 10% to 30%. Other studies suggest that taking echinacea prophylactically does significantly decrease the odds of developing the common cold by 45% to 58%. Doses vary with different preparations of Echinacea, however, in general liquid formulations typically provide more benefit with dosing 3-4 times daily.

 

 

Olive Leaf (Olea europaea)

 

Quality olive leaf extracts typically contain an equivalent of 10 grams of fresh olive leaves per dose and provide 10,000 ORAC of antioxidant potential. This is often higher than most doses of mangosteen, acai, noni, goji, or vitamins A or C. In addition, most extracts contain omega-3 oils which can help decrease overall inflammation in the body, provide joint support, and are healthy for the cardiovascular system. Olive leaf works best as a preventative tool by boosting immune function via antioxidant activity. Throat sprays containing olive leaf extract may help decrease sore throat symptoms.

 

 

 

Antioxidants



 

A healthy amount of antioxidants not only helps with immune function boosting but also will improve energy levels, decrease free radicals in the body, and improve overall sense of well being. Therefore, supplementation is always a good idea particularly during months where antioxidant rich foods are not available. It is always recommended to start with diet first and then supplement if more antioxidant support is needed. It is always best to include a variety of antioxidants such as absorbic acid (vitamin C), tocopherols (vitamin E), carotenoids (beta carotene, lycopene, lutein), ubiquinol (CoQ10), polyphenols (flavonoids, resveratrol), and glutathione (NAC).   

 

Foods high in antioxidant content include:

- Leafy greens (kale, spinach, chard, dandelion greens etc)

- Red bell peppers

- Broccoli

- Kiwi

- Papaya

- Carrots

- Berries (raspberries, blue berries, black berries, strawberries, elderberries, acai berries, goji berries, cranberries)

- Raw cacao

- Fresh herbs (oregano, peppermint, thyme, rosemary, sage etc)

- Pomegranate

- Mangosteen

- Camu camu

- Wheat germ oil

- Avocado

- Sweet potatoes

- Raw nuts and nut oils

- Flaxseed meal

- Beans (black, kidney)

- Cherries

- Currants

- Grapes

- Cabbages