Heart Health with Herbal Cholesterol Supplements

The body needs cholesterol for digesting dietary fats, making hormones, building cell walls, and other important processes. The bloodstream carries cholesterol in particles called lipoproteins that are like blood-borne cargo trucks delivering cholesterol to various body tissues to be used, stored or excreted. But too much of this circulating cholesterol can injure arteries, especially the coronary ones that supply the heart. This leads to accumulation of cholesterol-laden "plaque" in vessel linings, a condition called atherosclerosis.

 

When blood flow to the heart is impeded, the heart muscle becomes starved for oxygen, causing chest pain (angina). If a blood clot completely obstructs a coronary artery affected by atherosclerosis, a heart attack (myocardial infarction) or death can occur.

 

Heart disease is the number one killer of both men and women in the United States. More than 90 million American adults, or about 50 percent, have elevated blood cholesterol levels, one of the key risk factors for heart disease, according to the National Heart, Lung, and Blood Institute's National Cholesterol Education Program.

 

Cholesterol lowering supplements containing Policosanol or Red Yeast Rice are known to assist in lowering cholesterol levels.

 

Policosanol

 

Policosanol is a natural supplement derived from sugar cane. It is a mixture of eight higher primary aliphatic alcohols isolated and purified from sugar cane wax. One of the newest and more successful substances that benefits those suffering from high cholesterol is Policosanol, which is a safe and natural extract from sugar cane wax. It works by helping the liver control production and breakdown of cholesterol. Policosanol promotes healthy platelet function and helps to maintain cholesterol levels that are already within the normal range.

 

Red Yeast Rice

 

Red Yeast Rice is the product of yeast (Monascus purpureus) grown on rice, and is served as a dietary staple in some Asian countries. It contains several compounds collectively known as Monacolins, substances known to inhibit cholesterol synthesis. Red Yeast Rice is proposed to be a mild aid for gastric problems (indigestion, diarrhoea), blood circulation and spleen and stomach health.

Losing Weight the Healthy Way

Almost 108 million Americans were overweight or obese in 1999. Until now, obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020.

 

One way to prevent this scenario is to make people aware of the risks of being overweight or obese. 

 

Here are some diseases that you are putting yourself in risk of if you are carrying a lot of extra pounds: 

 

• heart disease
• stroke 
• diabetes
• cancer
• arthritis
• hypertension

 

Losing weight helps to prevent and control these diseases. 

 

The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplement or  pills do not work. If they do, the results are just temporary. 

 

It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.  

 

Here are some tips on how you can lose those unwanted pounds the healthy way:

 

1.   Do not starve yourself. 

 

The key to a healthier way of losing weight is: Do not diet. 

 

You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this would not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up every day. 

 

If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. highs, buttocks, hips). 

 

2.  Start your day right. 

 

Mothers always say that breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism. 

 

Your food intake after you wake up will be used to burn fat all day long.

 

3.  Eat small, healthy meals frequently. 

 

Five  small-serving snacks per day is better than three hearty meals. Eating more frequently, and in small servings, can prevent over-eating. This will also increase your metabolism and make calories burn faster. 

 

4.  Decide on how much weight you want to lose. 

 

Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life.

 

Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules.  

 

5.  Drink lots of water. 

 

Your body needs sufficient water  to burn fat and keep your cells hydrated and healthy. 

 

6.  Avoid too much sugar. 

 

Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean  meat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.

 

7.  Watch your fat intake. 

 

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level. 

 

There is such a thing as healthy fats. Olive, peanuts and canola oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.  

 

8.  Exercise. 

 

Leave your car if you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or skate. Use these activities and other home chores if you are too lazy to go to the gym and take exercise classes. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities. 

 

It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself. 

 

Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds. 

 

Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which would result to a new, healthier you.

Healthy Diet For Your Child

It is the belief of most parents that children are eating a relatively healthy diet, but if not, they throw up their hands and give up. Children are then plied with multivitamins. Though this is not a bad thing to do, many children think they are candy especially now that they come in gummi candy, gumballs, and cute animal and cartoon characters.

 

This is extremely serious because if they are with a kids reach, they could be taking more than you know about. If there is the remotest chance your child has ingested too many, immediately call Poison Control and get them to the emergency room.

 

If your child overdoses with multivitamins with iron your child could become seriously ill or die. All manner of medications must absolutely be kept out of the reach children. If you think your child needs them generic multivitamins are fine but for the most part, children get a lot of their vitamins in their diets.

 

If your child is either allergic to dairy products or won’t eat them, calcium will need to come from other sources. A consultation with your child’s paediatrician is important. One vitamin daily is all a child needs even if his diet has been questionable for that week.

 

The absorption of other vitamins could be blocked if there is too much of any one vitamin. For example, too much calcium can prevent the absorption of other vitamins such as iron. Healthy food choices are not a child’s priority you can expect to be giving your child vitamins well into their teens.

 

Before buying vitamins you should know that opinions about vitamins with iron for children vary greatly. One belief is that you should, in fact, be giving vitamins with iron. Another philosophy is that never should a child be given vitamins with iron in them.

 

In infancy my own child showed signs of iron deficiency as an infant. Always check with your child’s doctor; my child’s doctor put him on iron fortified vitamins and he is healthy now. A disease called Hemochromatosis is caused by too much iron in the blood.

 

The iron becomes unusable by the body and it is not washed out of the body easily. It is almost always a fatal disease and can cause serious health issues. Calcium helps build strong bones and muscles and is a very important part of your child’s diet.

 

Calcium is a mineral.  Kids who eat ice cream, yogurt, and cheese or who drink milk usually get enough calcium from their diets. Some do not like dairy products, still others are allergic to them. Children can be assisted in getting what they need by consuming calcium fortified juices, cereals and vitamins.

 

Drinking fluoride treated tap water and bottled water and/or using fluoridated toothpaste is enough for most children. Your child should not be given fluoride supplements without checking with your paediatrician. Your child’s teeth could be permanently stained if they get too much fluoride.

 

This defeats entirely, the purpose of the treatment of water and the use of toothpaste meant to protect your child’s teeth. Infant multivitamins in liquid form is available and usually administered with an eye dropper.

 

The drops contain vitamins A, C, and D and may have added iron. Also they may have other vitamins and minerals such as thiamine, niacin, riboflavin and vitamin B-12. Chewable children’s vitamins are available in the forms of cartoon characters and/or animals. Now vitamins are available in gummi candy and gumballs.

 

Try buying gum ball vitamins or cartoon characters if your child is difficult about taking vitamins. Your child should always be supervised while he’s taking his vitamins. My son never gets to take his vitamins on his own, I give them to him.

 

He may or may not take it or he could take too many. Children’s vitamins could be a very good thing but too much of a good thing could be fatal. They should not be left in the reach of children. Eating what is right is not your child’s top priority so giving him vitamins may offset some of that.

 

Adjustments to child’s diet should always be discussed with your child’s paediatrician, it’s better to err on the side of caution. It’s fine to have fun shapes but your child could think they are candy and they should be kept out of reach of children or locked in a cabinet.

Health Supplements, Antioxidants and the FDA

The Food and Drug Administration understands that people may not eat properly. That is why they have listed recommendations for consumers about health supplements, and specifically those with antioxidant properties. The simple fact is the human body cannot work properly without antioxidants. The FDA acknowledges that a lack of antioxidants in a person’s diet is detrimental to their health. They also recognize that health supplements are coming to the aid of many people.  

 

Most people -- even those who eat healthy -- do not consume the proper amounts of vitamins and minerals they need on a daily basis. When the human body lacks the proper nutrients that include antioxidants (foods that contain vitamins C and E, along with beta-carotene and selenium) the immune system is not as strong as it should be. This means that common illnesses and even serious diseases can arise.  

 

Antioxidants are a protection from free radicals. Free radicals should be thought of as dangerous, deformed enemies who are out to hurt us. Actually, free radicals are mutated oxygen molecules. They are ‘mutated’ by pollution, sun and other hazards. When free radicals are allowed to run free inside the human body, they will attach to cell walls and start to change the cell. Changes in the cells can bring on early aging and even cancer. 

 

Health supplements, such as Resveracine, are the soldiers that guard us against the outside, enemy forces. Resveracine is a combination of super nutrients. This ‘super hero’ is specially formulated to provide the human body with the highest level of free radical scavenger hunters in the world today.  

 

It should be noted that nothing will ever take the place of whole foods. However, the simple fact remains that in today’s world of processed foods, adding a health supplement such as Resveracine to your diet is the only sure way to ensure that you have a ready supply of antioxidants available to fight off disease and signs of early aging.  

 

Only in recent years has the importance of antioxidants been relayed to the general lay person. Education by cancer and disease organizations has prompted many to purchase health supplements for themselves and their families. People are coming to understand that if they take in enough antioxidant though healthy eating and health supplements, their bodies will have a strong defence system in place.  

 

The fact that antioxidants slow down the aging process is the added benefit. Doesn’t it just make sense to make sure you are getting all of the nutrients you need?

Health, Medicine and Glyconutrition: The Future Isn't What it Used to Be

Are you MISSING the medical and health revolution? Medicine and health will no longer be the same. In recent years, four Nobel Prizes have been awarded for discoveries made in this ONE field. Medical conditions, injuries and diseases are all affected. Believe it or not, glyconutrition affects arthritis, allergies, diabetes, athletic injuries, post op recovery, cancer, heart disease, flu, strep, sinus and more. Why? Read this article and find out!

 

This is what they call "Hope"?

 

We've all gotten used to the idea that certain maladies will be around for a while, like until the Second Coming.  Maladies such as cancer, heart disease, diabetes, arthritis, and many more are expected to be around, in epidemic proportions, longer than we think we will be alive, and anyone who tries to tell us otherwise is looked upon with real scepticism. In fact, when anyone tries to tell us "there's hope" for such maladies as, say, diabetes,  we are more likely to believe that the person is trying to sell us something, and usually we are right.

 

But, what's even worse is the fact that the "hope" we do receive is usually something like the following: 

 

Studies show people at high risk for type 2 diabetes can prevent or delay the onset of the disease by losing 5 to 7 percent of their body weight. You can do it by eating healthier and getting 30 minutes of physical activity 5 days a week. In other words: you don't have to knock yourself out to prevent diabetes. The key is: small steps that lead to big rewards. Learn more about your risk for developing type 2 diabetes and the small steps you can take to delay or prevent the disease and live a long, healthy life.

 

Of course, this is good advice. No denying it. As a medical doctor, I had to dispense advice like this for years, for diabetes and other conditions. Funny, as good as it is, I NEVER saw anyone become ecstatic, do cartwheels or celebrate because they had just received such counsel. Why? BECAUSE WHAT WE REALLY WANT FROM THE MEDICAL WORLD IS A CURE! 

 

And why not? It just doesn't seem fair that the only real answer to conditions like diabetes or obesity is the "hope" that we stop eating almost everything we enjoy, sweat till we drop, "pop" prescription pills 'till we're bloated, and think positive, forever. 

 

A new future?

 

So, of course, I was sceptical too when I began to hear the claims associated with glyconutrition. As a long time medical professional and scientist, I know that "claims" are easily made, and who ever heard of "glyconutrition" anyway?

 

In 1999, the Nobel Prize for Medicine was awarded to Dr. Gunter Blobel for his work in the science of Glycobiology (the biology of glyconutrition). Out of the last eight Nobel Prizes awarded in medicine, four Nobel Prizes have been awarded for discoveries made in this ONE field. Believe it or not, this field (glyconutrition) affects maladies such as diabetes, cancer and heart disease directly. Why? Because, eight sugars have been isolated for their support of the immune system and cell communication. Additionally, human life cannot be supported without them.

This information got my attention. When a single Nobel Prize is won in medicine, everyone is paying attention. When four of them are won in the SAME field, as in this case involving glyconutrition, the medical world is "on fire" with the news. 

 

As that information made its way through the medical world, other issues made the news too. For decades the American Medical Association, the powerhouse of medical professionals, taught that nutritional supplements were not necessary for good health. But, in June 2002, the AMA admitted that nutritional supplementation was vital to good health and helpful in treating diseases.

 

Also, the prestigious MIT published its findings. It wrote that these "sugars" were one of ten technologies it believed would change the world in the next decade. Nutritional supplementation was again vital to the conventional medical world, and at the centre of the storm was glyconutrition.

 

But, what really jolted me professionally was this: Until these discoveries, scientists had NO idea how the cells of your body could tell the antibodies of your body you had an infection and that they had to "get on over here" to deal with it. Until these discoveries, scientists had NO idea how the cells of your body told the rest of your body that they needed nutrition, oxygen, waste elimination, infections healed, and a thousand and one other necessary functions of every cell. Goodness! We in the scientific world hadn't known just exactly HOW even aspirin made its way to that nasty headache of yours. We just knew it worked. So, we prescribed it. 

 

Sugar? Say it isn’t so, doc!

 

But, my attention was riveted to the news that scientists like Dr. Gunter Blobel had discovered what it was that let the cells COMMUNICATE with the other systems of the body. And would you believe it? What he found was amazing. Sugar, SUGAR! (Glyco = Greek for "sugar") No,not table sugar (else diabetics wouldn't be so excited over this new-found help for their diabetes). There are over 200 sugars in nature but, eight of them are VITAL to our good health. In fact, eight of them are the glyconutrition "backbone" for helping the body prevent or heal:

 

• auto-immune diseases such as diabetes, psoriasis

• overactive immune disorders such as allergies and asthma

• under active immune disorders such as cancer, TB, strep

• inflammatory disorders such as colitis, ulcers, Fibromyalgia

• other conditions such as Alzheimer's, infertility, heart disease

Suddenly, the medical world was on fire over glyconutrition. The "anecdotal evidence" concerning glyconutrition is mounting rapidly as people are finding conditions which have long grieved them, to be a thing of the past. For so many, the expectation for the future is not a "long, long, road" fraught with impossible dieting, gruelling workouts, thousands of dollars of prescriptions, and the need to dream positively. People are getting relief - from diabetes, heart disease, cancer, allergies, and many others - with glyconutrition, and without prescriptions! (Glyconutrition products are NOT prescription items, they're food.)

 

Oh yes. I almost forgot. If you go to your doctor and he isn't aware of glyconutrition, don't panic. Your poor doctor CANNOT possibly keep up with all of the signs, symptoms, conditions, and their myriads of treatments, chemical make-up and complications associated with thousands of maladies and the millions of prescription antidotes for those maladies. I couldn't as a doctor, and I had several DECADES of experience in the field. "Been there, done that" as they say. 

 

Incidentally, doctors don't usually find out first what works. They're just too busy being overwhelmed with the medical conditions they face, day to day. They usually find out like everyone else. They read about it or attend some seminar. Often, the marketplace produces antidotes - or research finds the right treatment, as in this case - long before they do. But, I can tell you this. Glyconutrition is helping conditions as diverse as diabetes and Alzheimer's, and a lot of people have hope that these conditions CAN be and are being overcome.

 

Suddenly, the future isn't what it used to be.

 

Health Food Supplements - Consumer Guide

Health food supplements are one of the hottest selling products in the market these days. Their total consumption values billions of dollars in the U.S. alone. Recent surveys show that more than half of the adults in the U.S. consume health food supplements in different forms, such as tablets, capsules, powders, soft gels, gel caps and liquids.

 

The increased consumption of health food supplements can be attributed to public awareness of health issues and improved standard of living in our society. Many studies have shown that there is a close correlation between health and nutrition. Insufficient supply of nutrients can weaken our body defence mechanism, causing medical problems from common ailments to more severe illnesses in the long term.

 

There are different types of health food supplements, including macronutrients (amino acids, proteins, essential fatty acids), micronutrients (vitamins and minerals), enzymes (digestive enzymes and antioxidant enzymes), probiotics (beneficial bacteria in the gut), and herbal supplements. These supplements have unique functions in our body. They are either essential for life and good health, modulate our immune system or help with liver detoxification, digestion, mental clarity, etc.

 

Many people argue that there is no need to consume health food supplements as long as you have a healthy lifestyle and eat a balanced diet. While this may be true, the fact is maintaining a healthy lifestyle and proper diet is difficult to achieve by many people.

 

Over the past few decades, the green revolution has changed the farming practices over the world. We use more chemical fertilizers, more pesticides to grow the food produce in order to increase harvest and shorten the growth period. As a result, soil nutrients and the population of beneficial soil bacteria are depleted rapidly, and the produce we grow today contain less micronutrient than before.

 

A stressful lifestyle, improper eating habits, imbalanced diet and increased exposure to chemicals such as environmental pollutants (air, water) and pesticides, drugs, hormones, heavy metals in foods also weaken our body gradually.

 

Although health food supplements can be beneficial to our health, consumers should still choose the products carefully. Currently, there is little regulation on the quality of health food supplements. Composition of some health food products may not match the label claims and the quality of raw materials and finished products is not guaranteed. Therefore, consumers should only buy from reputable health food manufacturers, read the labels carefully and read more related literatures.

 

Here are some general rules for buying health food supplements:

 

1) Supplements made from whole foods, natural sources are better than the synthetic ones. They are more bioactive, can be absorbed readily, and less likely to be contaminated by chemicals such as coal tars used in chemical synthesis.

 

2) Protein-bonded vitamins and minerals (vitamins and minerals in organic form, binding to amino acids) are more bioactive than the inorganic forms.

 

3) Buy supplements using safe extraction methods, such as cold pressed extraction or supercritical extraction. This can avoid the harmful residue from chemical extraction.

 

4) Herbal concentrate and extract are usually more effective than the raw herbs.

 

5) Organically grown or wild crafted herbs are less likely to be contaminated by heavy metals, pesticides and other chemicals.

 

6) Read the labels, do not consume more than the recommended dose.

 

7) Be careful when consuming certain herbal supplements, such as Ma Huang / ephedra, Kava Kava, comfrey, etc. Some studies have shown that these herbs may cause severe side effects to some people. Stop use if unusual signs appear after consumption.

 

8) Some health food supplements may interact with drugs, either by decreasing or increasing their effects. Consult your doctor if you are currently taking medications.

 

9) Pregnant and nursing women, people with specific medical conditions such consult the doctors when consuming health food supplements.

 

10) If in doubt, contact the supplement manufacturers or distributors for more information of their products.

 

11) Health food supplements are available in many places, such as grocery stores, health food stores, drug stores, pharmacies, supermarkets, department stores, online stores, etc. Be a smart consumer, compare the price and service before purchase.

 

To learn more about health food supplements, please visit http://vitaminstores.4reviews.net.

Benefits Of Vitamin B12

Vitamin B12 is a safe, reliable and inexpensive vitamin. For health-conscious individuals, a regular intake of a prescribed amount of vitamin B12 is a key element for preserving a balance in the human body. B12 could be obtained from food sources or could be taken in the form of supplements orally or via injections. 

 

In combination with other B-group vitamins, vitamin B12 ensures the smooth functioning of vital life processes of the human body. It is important for maintaining a healthy nervous system and DNA production. Vitamin B12 helps to regulate the formation of red blood cells in the body. Other benefits of vitamin B12 include its role in maintaining and increasing energy levels in the human body. 

 

Vitamin B12 is highly beneficial in various forms. Methylcobalamin, the coenzyme form of vitamin B12 is a body-friendly version, which means that no metabolic steps are required for its ingestion and it can be used it in its normal form. It is available as a sublingual tablet that dissolves under the tongue (because the digestive system might modify this molecule). Through this method, vitamin B12 can directly penetrate the bloodstream and yield numerous benefits. Hydroxocobalamin is another form of vitamin B12 that has been recognized as an effective cure for cyanide poisoning. 

 

Research studies reveal a clear, inverse correlation between homocysteine (an amino acid found in the human body) levels and vitamin B12 levels. Blocking the formation of homocysteine leads to endothelial dysfunction (a narrowing of the arteries) and is a precursor of atherosclerosis; vitamin B12 helps to curb atherosclerosis. A supplement of vitamin B12 also augments the efficiency of folic acidís capacity to lower homocysteine levels. Researchers are of the opinion that in conjunction with folic acid, an adequate dose of vitamin B12 helps to counter heart diseases and thrombosis. The synthesis of S-adenosylmethionine (SAMe), a compound involved in immune function and mood, depends on the association of folate and vitamin B12.

 

Studies indicate that absorption of Vitamin B12 decreases with an increase in age. Hence, an increased intake of vitamin B12 is extremely useful for adults above fifty. The recommended form of intake is in supplement form, since elderly people absorb this form better than food forms of vitamin B12. A supplementation of vitamin B12 aids in the cognitive function and heals neurological impairment within this group. 

 

In most cases, vitamin B12 should be taken in conjunction with a folic acid supplement and a B-Complex vitamin. The good news is that while an intake of vitamin B12 facilitates functions necessary for everyday existence, an extra dose causes no harm but instead could be stored for future use.

Benefits of Supplementing With St. John's Wort

What is St John's Wort?

 

Extracts of Hypericum perforatum L. (St John's wort) are now successfully competing for status as a standard antidepressant therapy. Because of this, great effort has been devoted to identifying the active antidepressant compounds in the extract. From a phytochemical point of view, St John's wort is one of the best-investigated medicinal plants. Researchers in Europe have studied St John's Wort for decades. They discovered a combination of elements in the plant, foremost of which is "hypericin", react with specific chemicals in the brain to temper emotional discomfort, lift depression, and calm the nerves. Working very much like the common synthetic prescription antidepressants (maprotiline hydrochloride and imipramine), natural extracts from St. John's Wort have shown to relax and soothe the psyche with minimal side effects

 

St John's Wort Benefits

 

St. John’s Wort today has been found to be very beneficial in healing wounds and is especially good for dirty, septic wounds. St. John’s Wort has been used in case of putrid leg ulcers, that noting heals. Like the leach that was used not too many years ago for wound cleansing it does not destroy the healthy tissues and healthy cells but it cleans the dirt out of septic wounds. It helps reduce the inflammation in septic sores, in boils, in cellulite and lymphangitis.

 

The compound Hypericin was isolated from St. John’s Wort in 1942 and has been used as an anti-depressant for emotionally disturbed people. This tranquilizing quality from small quantities hypericin increase blood flow to stressed tissue. There is a reduced capillary fragility and enhanced uterine tone due to the increased Hypotensive blood flow.

 

St John's Wort Side Effects

 

The use of St. John’s Wort has been shown to demonstrate a side effect producing a photosensitivity. Hypericin is absorbed in the intestines and concentrates near the skin. An allergic reaction takes place when those with light fair skin are exposed sunlight. That exposure causes tissue damage and in some cases death has resulted. While taking St. John’s Wort one should avoid strong sunlight whether the skin is dark or light. There is a photosensitizing substance produced under the skin by this exposure to sunlight that causes the skin to burn.

 

Benefits

 

• relieves mild to moderate depression and anxiety.
• promotes restful sleep.
• improves capillary circulation.
• increases cardiac circulation.
• eases gastrointestinal distress.
• relieves discomfort associated with premenstrual syndrome.
• fights retroviruses.

Benefits of Supplementing With Creatine

What is creatine?

 

Creatine is an amino acid (amino acids are the building blocks of protein) which is made in the body by the liver and kidneys, and is derived from the diet through meat and animal products. Creatine (creatine monohydrate) is a colourless, crystalline substance used in muscle tissue for the production of phosphocreatine, an important factor in the formation of adenosine triphosphate (ATP), the source of energy for muscle contraction and many other functions in the body.

 

What does creatine normally do in the body?

 

In the body, creatine is changed into a molecule called "phosphocreatine" which serves as a storage reservoir for quick energy. Phosphocreatine is especially important in tissues such as the voluntary muscles and the nervous system which periodically require large amounts of energy.

 

Why do athletes take creatine?

 

Studies have shown that creatine can increase the performance of athletes in activities that require quick bursts of energy, such as sprinting, and can help athletes to recover faster after expending bursts of energy. Creatine is best for the serious bodybuilder. It helps increase muscle mass, rather than muscle endurance, so it’s not well suited for athletes participating in endurance activities. However, the increase in muscle mass may be due to water retention and not an increase in muscle tissue.

 

Why have I been hearing so much about creatine and neuromuscular disorders?

Two scientific studies have indicated that creatine may be beneficial for neuromuscular disorders. First, a study by MDA-funded researcher M. Flint Beal of Cornell University Medical Center demonstrated that creatine was twice as effective as the prescription drug riluzole in extending the lives of mice with the degenerative neural disease amyotrophic lateral sclerosis (ALS, or Lou Gehrig's disease). Second, a study by Canadian researchers Mark Tarnopolsky and Joan Martin of McMaster University Medical Center in Ontario found that creatine can cause modest increases in strength in people with a variety of neuromuscular disorders. Beal's work was published in the March 1999 issue of Nature Neuroscience and the second paper was published in the March 1999 issue of Neurology.

 

I want to start taking creatine -- is it safe?

 

For the most part, athletes haven't experienced adverse side-effects from taking creatine, although recently there have been a few reports of kidney damage linked to creatine usage. No consistent toxicity has been reported in studies of creatine supplementation. Dehydration has also been reported to be a problem while taking creatine.

 

Athletes generally take a "loading dose" of 20 grams of creatine a day for five or six days, then continue with a "maintenance dose" of 2 to 5 grams of creatine a day thereafter.

 

What are the side effects?

 

Little is known about long-term side effects of creatine, but no consistent toxicity has been reported in studies of creatine supplementation. In a study of side effects of creatine, diarrhoea was the most commonly reported adverse effect of creatine supplementation, followed by muscle cramping. Some reports showed that kidney, liver, and blood functions were not affected by short-term higher amounts or long-term lower amounts of creatine supplementation in healthy young adults. In a small study of people taking 5-30 grams per day, no change in kidney function appeared after up to five years of supplementation. Muscle cramping after creatine supplementation has been anecdotally reported in some studies.

 

Benefits

 

• increases athletic performance
• increases muscle mass
• beneficial for muscular disorders