Useless and useful supplements

Discussion in 'Dieting / Supplement Discussion' started by quantiqus, Aug 15, 2017.

  1. TidWell

    TidWell Silver Belt

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    Ashwagandha is the flavor of the month, it will wind up being another bogus supplement
     
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  2. Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclists

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545242/


    Background
    Cycling is an endurance sport relying mainly on aerobic capacity to provide fuel during long-duration cycling events. Athletes are constantly searching for new methods to improve this capacity through various nutritional and ergogenic aids.

    Purpose:
    The aim of the study was to find out the effect of Ashwagandha on the cardiorespiratory endurance capacity, that is, aerobic capacity of elite Indian cyclists.

    Materials and Methods:
    Forty elite (elite here refers to the participation of the athlete in at least state-level events) Indian cyclists were chosen randomly and were equally divided into experimental and placebo groups. The experimental group received 500 mg capsules of aqueous roots of Ashwagandha twice daily for eight weeks, whereas the placebo group received starch capsules.

    Outcome Measures:
    The baseline treadmill test for the cyclists were performed to measure their aerobic capacity in terms of maximal aerobic capacity (VO2 max), metabolic equivalent, respiratory exchange ratio (RER), and total time for the athlete to reach his exhaustion stage. After eight weeks of supplementation, the treadmill test was again performed and results were obtained.

    Results:
    There was significant improvement in the experimental group in all parameters, whereas the placebo group did not show any change with respect to their baseline parameters. There was significant improvement in the experimental group in all parameters, namely, VO2 max (t = 5.356; P < 0.001), METS (t = 4.483; P < 0.001), and time for exhaustion on treadmill (t = 4.813; P < 0.001) in comparison to the placebo group which did not show any change with respect to their baseline parameters.

    Conclusion:
    Ashwagandha improved the cardiorespiratory endurance of the elite athletes.



    This next study shows15% increase in testosterone levels (average rise from 630 ng/dL to 726 ng/dL). For an inexpensive herbal supplement, that's amazing.

    Examining the effect of Withania somniferasupplementation on muscle strength and recovery: a randomized controlled trial
    Background
    Withania somnifera (ashwagandha) is a prominent herb in Ayurveda. This study was conducted to examine the possible effects of ashwagandha root extract consumption on muscle mass and strength in healthy young men engaged in resistance training.

    Methods
    In this 8-week, randomized, prospective, double-blind, placebo-controlled clinical study, 57 young male subjects (18–50 years old) with little experience in resistance training were randomized into treatment (29 subjects) and placebo (28 subjects) groups. Subjects in the treatment group consumed 300 mg of ashwagandha root extract twice daily, while the control group consumed starch placebos. Following baseline measurements, both groups of subjects underwent resistance training for 8 weeks and measurements were repeated at the end of week 8. The primary efficacy measure was muscle strength. The secondary efficacy measures were muscle size, body composition, serum testosterone levels and muscle recovery. Muscle strength was evaluated using the 1-RM load for the bench press and leg extension exercises. Muscle recovery was evaluated by using serum creatine kinase level as a marker of muscle injury from the effects of exercise.

    Results
    Compared to the placebo subjects, the group treated with ashwagandha had significantly greater increases in muscle strength on the bench-press exercise (Placebo: 26.4 kg, 95 % CI, 19.5, 33.3 vs. Ashwagandha: 46.0 kg, 95 % CI 36.6, 55.5; p = 0.001) and the leg-extension exercise (Placebo: 9.8 kg, 95 % CI, 7.2,12.3 vs. Ashwagandha: 14.5 kg, 95 % CI, 10.8,18.2; p = 0.04), and significantly greater muscle size increase at the arms (Placebo: 5.3 cm2, 95 % CI, 3.3,7.2 vs. Ashwagandha: 8.6 cm2, 95 % CI, 6.9,10.8; p = 0.01) and chest (Placebo: 1.4 cm, 95 % CI, 0.8, 2.0 vs. Ashwagandha: 3.3 cm, 95 % CI, 2.6, 4.1; p L, 95 % CI, 1202.8, 1412.1, vs. Ashwagandha: 1462.6 U/L, 95 % CI, 1366.2, 1559.1; p = 0.03), significantly greater increase in testosterone level (Placebo: 18.0 ng/dL, 95 % CI, -15.8, 51.8 vs. Ashwagandha: 96.2 ng/dL, 95 % CI, 54.7, 137.5; p = 0.004), and a significantly greater decrease in body fat percentage (Placebo: 1.5 %, 95 % CI, 0.4 %, 2.6 % vs. Ashwagandha: 3.5 %, 95 % CI, 2.0 %, 4.9 %; p = 0.03).

    Conclusion
    This study reports that ashwagandha supplementation is associated with significant increases in muscle mass and strength and suggests that ashwagandha supplementation may be useful in conjunction with a resistance training program.

    A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults.
    https://www.ncbi.nlm.nih.gov/pubmed/23439798


    Abstract
    CONTEXT:
    Stress is a state of mental or emotional strain or tension, which can lead to underperformance and adverse clinical conditions. Adaptogens are herbs that help in combating stress. Ayurvedic classical texts, animal studies and clinical studies describe Ashwagandha as a safe and effective adaptogen.

    AIMS:
    The aim of the study was to evaluate the safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha roots in reducing stress and anxiety and in improving the general well-being of adults who were under stress.

    SETTINGS AND DESIGN:
    Single center, prospective, double-blind, randomized, placebo-controlled trial.

    MATERIALS AND METHODS:
    A total of 64 subjects with a history of chronic stress were enrolled into the study after performing relevant clinical examinations and laboratory tests. These included a measurement of serum cortisol, and assessing their scores on standard stress-assessment questionnaires. They were randomized to either the placebo control group or the study drug treatment group, and were asked to take one capsule twice a day for a period of 60 days. In the study drug treatment group, each capsule contained 300 mg of high-concentration full-spectrum extract from the root of the Ashwagandha plant. During the treatment period (on Day 15, Day 30 and Day 45), a follow-up telephone call was made to all subjects to check for treatment compliance and to note any adverse reactions. Final safety and efficacy assessments were done on Day 60.

    STATISTICAL ANALYSIS:
    t-test, Mann-Whitney test.

    RESULTS:
    The treatment group that was given the high-concentration full-spectrum Ashwagandha root extract exhibited a significant reduction (P

    CONCLUSION:
    The findings of this study suggest that a high-concentration full-spectrum Ashwagandha root extract safely and effectively improves an individual's resistance towards stress and thereby improves self-assessed quality of life.
     
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  3. TidWell

    TidWell Silver Belt

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    Its sound too good to be true, the kicker is the side effects i bet it has some sides like gas, headache, raise in liver enzyme, kidney issues, etc . also you will need to cycle off it and use anti estrogen, or else it will screw up your test levels for life, there is always a catch
     
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  4. Beechwood

    Beechwood Green Belt

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    I like time release melatonin. I feel it has helped me sleep better through the night.
     
  5. Demogoblin

    Demogoblin Black Belt

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    i broke my hand ( the bones came out of my hand) a year ago what is good for healing the bones?
     
  6. hyu244

    hyu244 Yellow Belt

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    Vitamin D3+ K2, Boron, possibly Cissus
     
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  7. Jonathan House

    Jonathan House White Belt

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    One can Check Indian Nuts as Supplements.
     
  8. vcmmafan

    vcmmafan Dark Knight Returns

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    Creatine Mono will improve performance slightly, though.
     
  9. Nesruk

    Nesruk Blue Belt

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    Creatine - feel I get a bit of a strength boost from it, just monohydrate because the other expensive versions have shown little to no benefits over the standard monohydrate.

    Beta Alanine - I feel I got a strength boost when starting using this. I will give you a strange tingling/itchy feeling.

    Taurine - I use this because Beta Alanine builds up something bad that taurine uses so if you use Taurine you dont need to have offtime with Beta Alanine.

    I take zinc in the morning and magnesium in the evening but dunno if it has any effect.
     
  10. TidWell

    TidWell Silver Belt

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    Those are placebo effects, zinc and magnesium are the only ones useful, creatine works but long term use i dont know if it damages you digestive system or kidneys. I know a lot of people are non responders to creatine like myself.
     
  11. DoCtOrWhO

    DoCtOrWhO Yellow Belt

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    Only things i trust
    1. Banned substances in sports (PED)
    2. Multi-vitamin (health benefit)
    3. Pre-workout samples (liquid meth)
    4. Whey (shitty form of added protein)
    5. Basically any mineral or vitamin has a good overall effect
     
  12. tekkenfan

    tekkenfan Purple Belt

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    you guys really think multis are a waste of money ? i heard the cheap brands are but quality brands
     
  13. quantiqus

    quantiqus Brown Belt

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    I tried D-aspartic acid and it doesn't work for me. 3 g per day. I tried even 5 g per day after that.
    I can shit better sometimes, that's the only effect I noticed. Which is good!

    I need to buy some more D3, zinc and magnesium, I'm out of stock. The only supplements I am going to take. Also, I would like to try nootropics sometimes. Phenibut, sulbutiamine or racetams.

    I've read that is better to take them separately, because the multis have a more limited absorbtion.
     
  14. therealdope

    therealdope Steel Belt

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    They are useless unless you have a horrible diet.
     
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  15. tekkenfan

    tekkenfan Purple Belt

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    i bought a blender started blending spinach kale black berries blue berries and kiwi with coconut water as liquid bae recommend anything else?
     
  16. therealdope

    therealdope Steel Belt

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    Beets juiced.
     
  17. tekkenfan

    tekkenfan Purple Belt

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    that sounds gross i have a bullet blender
     
  18. therealdope

    therealdope Steel Belt

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    They are good, but you need to juice them.
     
  19. tekkenfan

    tekkenfan Purple Belt

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    ehh i dont have a juicer i bought that jack power juicer from the infomercials years ago it sucked and cost 100 bucks so im sure to get one better will be in the hundreds i cant quite afford something that high
     
  20. therealdope

    therealdope Steel Belt

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    An omega juicer is a staple of the training kitchen.
     

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