Food & Supplements

  • 5 Reasons You Need to Start Taking Taurine

    If you're consuming a modern-day energy drink, there's a good chance that you've been drinking more than just caffeine. Found in energy drinks and fitness supplements, Taurine has become a popular additive due to its potential benefits in energy, endurance, and muscle building. That's just the fitness side of things.


    Taurine, as a supplement, has a lot to offer outside of the gym. Let's take a look at the top 5 benefits of taurine and why you need to start making it a part of your supplement program today.


    5. Muscle Tissue

    First, let's talk about Taurine and your lean muscle mass. As an amino acid, Taurine may be able to help prevent catabolism from taking place in the tissue. Catabolism, or protein breakdown, can rob you of those hard-earned gains. Adding Taurine to your supplement routine may help protect your muscle. (1)


    4. Intra-Workout Energy

    Ever wonder why they add Taurine to energy drinks? As we'll talk about more below, Taurine is an important nutrient for neurological processes. Considered a nootropic ingredient, Taurine may be able to support your focus and alertness during a workout. (1, 3)


    3. Performance Levels

    Continuing with the idea above, Taurine may be an effective and safe way to improve athletic performance. As a nootropic, Taurine may be able to boost your reaction time, which is going to come in handy during sports. The increased focus levels may provide a more intense workout as well. (1, 3)


    2. Risk of Cardiovascular Disease

    One of the most interesting benefits of Taurine is how it may be able to decrease your risk of cardiovascular disease. A study published in Experimental & Clinical Cardiology suggests that daily supplementation of Taurine may be able to reduce your risk of developing common cardiovascular diseases such as high blood pressure and heart disease. (2)


    1. Mood, Anxiety, & Depression

    Although it's only an amino acid, Taurine plays an important role as a pre-cursor to certain neurotransmitters. Anxiety and depression are thought to be fueled by a lack of certain neurotransmitters such as GABA or serotonin. Supplementing with Taurine has been suggested in studies to alleviate anxiety and support a healthy mood and mindset. (3)


    Want to make your own Taurine supplement packed with other helpful ingredients? Now you can with the Amino Z Supplement Builder!


    You get full control of the ingredients and dosage levels. Not sure where to start? Amino Z has pre-made ingredients for you dosed at scientifically proven levels. Get started today with the Amino Z Supplement Builder.



    1. Yatabe Y, Miyakawa S, Ohmori H, Mishima H, Adachi T. Effects of taurine administration on exercise. Adv Exp Med Biol. 2009;643:245-52.


    1. Xu Y-J, Arneja AS, Tappia PS, Dhalla NS. The potential health benefits of taurine in cardiovascular disease. Experimental & Clinical Cardiology. 2008;13(2):57-65.


    1. El Idrissi A, Boukarrou L, Heany W, Malliaros G, Sangdee C, Neuwirth L. Effects of taurine on anxiety-like and locomotor behavior of mice. Adv Exp Med Biol. 2009;643:207-15.
  • Supplements: Do Women Need the Same Dosage as Men?

    When you scan your local supplement store isle, you're going to quickly notice a trend: you'll find a supplement that may have a version for men and a version for women. Or maybe you'll see a supplement that has different dosage directions for men and women. This raises a good question:


    Do women really need a different dosage for all supplements?


    Let's take a look at the idea behind why there are two different versions of a supplement for men and women and if it's really necessary.


    Supplements: Men vs. Women

    The most common supplement that has a different label based on your gender is going to be a traditional multi-vitamin. If the supplement only has vitamins and minerals, is a different version really necessary? In some cases, the answer is yes.


    Some supplements are specifically geared toward women because of the ingredients within. Yes, we all consume vitamins and minerals but there are some additions to supplements that benefit a woman's overall health and wellness.


    A great example of this is when a multi-vitamin or a supplement contains Maca. Yes, Maca can be consumed by both men and women but Maca is especially useful for post-menopausal women.


    On the flip side, a men's based supplement may contain natural testosterone boosters such as Ashwagandha.


    It all comes down to the formula. Take a look at the label and if you find there are gender-specific ingredients then you'll know the dosage divide is justified.


    Individual Ingredients and Different Dosages

    What about individual ingredients? Is it really necessary for women to have lower dosages than men? Depending on the ingredient, the lower dosage is necessary.


    Different dosages are based on the metabolic make-up of men compared to women. In general, men may require more of a particular ingredient to fully experience benefits. What's more, there are different safety recommendations for men and women. ZMA, for example, is made up of Zinc, Magnesium, and Vitamin B6, which are barebones vitamins and minerals. However, it's still recommended for women to take two capsules as opposed to three capsules for men because of the potency of the formula.


    Common Ingredients & Dosages for Women

    Let's review the most common ingredients that require a different dosage for women:


    Whey Protein Concentrate / Isolate

    • Popular as a muscle builder and meal replacement, women don't need as much protein as men do. Although the average recommended dosage for whey protein is 30 grams per serving, women may only need 20 grams of whey protein per serving.


    Vitamin C (Ascorbic Acid)

    • A cold season staple and overall health and wellness vitamin, Ascorbic Acid, better known as Vitamin C, is essential but in different amounts for men and women. While men need 90 mg per day, women only need 75 mg per day.



    • This super mineral has the ability to boost your immune system, support recovery, and boost your brain power. While it's necessary for both men and women, 320 mg is all a woman needs per day while men require 420 mg.


    Want to create your own fitness supplement with the exact dosage that you need? Check out the Amino Z Supplement Builder and create your own supplement masterpiece.



    'Vitamin C Directory: Find News, Features, and Pictures Related to Vitamin C.' WebMD, WebMD,


    'Magnesium.' WebMD, WebMD,

  • 4 Huge Benefits from Mixing Acetyl L Carnitine and Guarana

    Would you like to naturally increase your energy levels?

    Want to support your brain health?

    Need to lose more body fat?


    While diet and exercise are the foundation to any healthy lifestyle, supplements can play an important role in helping you achieve your fitness goals. Acetyl L Carnitine and Guarana, in particular, are two supplement ingredients that have been shown to be effective at promoting a number of benefits.


    Let's take a look at the benefits you can expect from mixing Acetyl L Carnitine and Guarana.


    4. Boosts Alertness

    One of the first signs that Acetyl L Carnitine and Guarana are beginning to kick in will show itself in how you're feeling; specifically, how alert you are.


    Both Acetyl L Carnitine and Guarana have been shown in studies to promote a big boost in cognitive function, especially alertness and focus.


    Acetyl L Carnitine is able to bypass the blood-brain barrier, which means you don't have to worry about poor assimilation. Guarana is a highly absorbable herbal remedy and together, these two will promote several nootropic benefits.


    3. More Energy

    Continuing with the point above, the combination of Acetyl L Carnitine and Guarana will help to increase your overall energy levels. If you're someone who is sensitive to high-octane caffeine drinks like coffee, then this may be a nice alternative.


    Both Acetyl L Carnitine and Guarana boost your cognitive ability as well as your natural energy levels. Guarana, in particular, has been shown to be just as effective as caffeine for increasing energy without the jitters and anxiousness that come with caffeine.


    2. General Health & Fitness

    Let's say that you have no immediate fitness goals and you're simply more concerned about supporting your overall health and fitness so you can continue aging with grace. Acetyl L Carnitine and Guarana have your back with that as well.


    Both Acetyl L Carnitine and Guarana provide a number of cardiovascular and brain-based benefits that will help you to stay in shape and sharp as a tack.


    Acetyl L Carnitine can promote ideal cardiovascular health while supporting your cognitive health. Guarana, famous for its brain boosting benefits, has been used an overall health and wellness aid for thousands of years.


    Ready to get started adding Acetyl L Carnitine and Guarana into your daily supplement program?

    Click here to begin building your very own Acetyl L Carnitine and Guarana supplement with the Amino Z Supplement Builder.


    1. Increase Fat Burning

    Hands down, the most popular benefit of mixing Acetyl L Carnitine and Guarana has got to be the increase in fat burning ability.


    Both Acetyl L Carnitine and Guarana have been shown in studies to promote fat burning and help with healthy weight management.


    Acetyl L Carnitine promotes the transportation of stored fat into the mitochondria to be used as energy. Guarana is effective at triggering a spike in your metabolic rate. The result is a powerful fat burning duo that can benefit those looking to get shredded or lose more weight.


    Make Your Own Supplement

    Convinced about the incredible benefits of Acetyl L Carnitine and Guarana?

    Are you ready to start using Acetyl L Carnitine and Guarana every day?

    Want to make sure you get a high-quality Acetyl L Carnitine and Guarana supplement?


    Create your own Acetyl L Carnitine and Guarana supplement with the Amino Z Supplement Builder. Using the state-of-the-art supplement creator, you choose which ingredients go into the supplement along with the dosage. Not sure about the dosage level? Don't worry! We tell you the scientifically recommended dosage for every ingredient!


    It's never been easier to have elite quality supplements in your home! The Amino Z Supplement Builder makes it possible. Try it today!



    1. Brandsch C, Eder K. Effect of L-carnitine on weight loss and body composition of rats fed a hypocaloric diet. Ann Nutr Metab. 2002;46(5):205-10.


    1. Malek Mahdavi A, Mahdavi R, Kolahi S. Effects of l-Carnitine Supplementation on Serum Inflammatory Factors and Matrix Metalloproteinase Enzymes in Females with Knee Osteoarthritis: A Randomized, Double-Blind, Placebo-Controlled Pilot Study. J Am Coll Nutr. 2016 Sep-Oct;35(7):597-603. Epub 2016 Mar 2.


    1. Smeland OB, Meisingset TW, Borges K, Sonnewald U. Chronic acetyl-L-carnitine alters brain energy metabolism and increases noradrenaline and serotonin content in healthy mice. Neurochem Int. 2012 Jul;61(1):100-7. doi: 10.1016/j.neuint.2012.04.008. Epub 2012.


    1. Kennedy DO, Haskell CF, Wesnes KA, Scholey AB. Improved cognitive performance in human volunteers following administration of guarana (Paullinia cupana) extract: comparison and interaction with Panax ginseng. Pharmacol Biochem Behav. 2004 Nov;79(3):401-11.


    1. Moustakas D, Mezzio M, Rodriguez BR, Constable MA, Mulligan ME, Voura EB. Guarana Provides Additional Stimulation over Caffeine Alone in the Planarian Model. Holscher C, ed. PLoS ONE. 2015;10(4):e0123310. doi:10.1371/journal.pone.0123310.
  • How to Make Your Own BCAA Supplement for Insane Results

    Branched Chain Amino Acids, more commonly known as BCAAs, are an incredibly effective supplement for supporting a variety of fitness goals including muscle building, weight loss, and performance enhancement.


    When purchased from a popular brand, BCAA supplements can be expensive and under-dosed. If you want to avoid high cost and under-dosed supplements, the best thing you can do is create your own BCAA supplement.


    Let's take a look at everything you need to know when it comes to creating your own BCAA supplement.


    Ingredients to Include



    Considered the superstar of the three essential amino acids for fitness, Leucine is used in a variety of supplements including pre-workouts, muscle builders, post-workouts, and, of course, BCAA blends. Studies have suggested that when used as directed, Leucine may be able to promote the following benefits:


    • May trigger protein synthesis
    • May boost lean muscle mass
    • May increase energy levels
    • May promote fat burning (1-5)



    Despite not getting as much publicity as Leucine, the essential amino acid, Isoleucine is just as important thanks to its ability to manufacture functional proteins in the body. Essential for energy levels and recovery, Isoleucine may be able to promote the following benefits:


    • May boost intra-workout energy levels
    • May protect muscle from catabolism
    • May support lean muscle gains
    • Ideal for weight management (1-5)



    The third essential amino, Valine is just as important as the others but it appeals to people outside of the fitness market as it is a great way to support recovery after an injury or surgery. As a standalone ingredient, Valine may promote the following benefits:


    • May help with recovery
    • May support muscle growth
    • May boost performance
    • May increase natural energy levels (1-5)


    Proper Dosage of Each Ingredient


    When making your own BCAA supplement, it will be critical to get the correct dosage. Do you know exactly how much of each amino acid you should be using? Check out the Amino Z supplement dosage guide below:



    • The ideal dosage per serving for Leucine 3,200 mg. However, if you are extremely active, you may consider using up to 4,000 mg.



    • The ideal dosage for Isoleucine is 1,600 mg; however, you can increase this amount to 2,000 mg, if you are very active.



    • The ideal dosage per serving for Valine is 1,600 mg; however, you can increase this amount to 2,000 mg, if you are very active.


    Other Ingredients to Consider


    If you want to upgrade your BCAA supplement to the next level, you may consider adding in the following ingredients to support performance and results:


    Beta Alanine

    • May boost strength
    • May support muscle growth
    • May help with recovery (6-8)



    • May boost performance
    • May increase metabolism
    • May support cognitive ability (9-11)


    Make Your Own BCAA Supplement Now


    Ready to get started with making your very own custom BCAA supplement? Use the Amino Z Supplement Builder today!


    The Amino Z Supplement Builder allows you to create your own unique supplements with the ingredients and dosages that you choose. Why waste money on under-dosed supplements from big name brands when you can create your own?


    Try the Amino Z Supplement Builder now!




    1. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.


    1. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.


    1. Mourier A, Bigard AX, de Kerviler E, Roger B, Legrand H, Guezennec CY. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55.


    1. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.


    1. Doi M, Yamaoka I, Nakayama M, Mochizuki S, Sugahara K, Yoshizawa F. Isoleucine, a blood glucose-lowering amino acid, increases glucose uptake in rat skeletal muscle in the absence of increases in AMP-activated protein kinase activity. J Nutr. 2005 Sep;135(9):2103-8.


    1. Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of ?-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012 Jul;43(1):25-37. doi: 10.1007/s00726-011-1200-z. Epub 2012 Jan 24.


    1. Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr. Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. 2010 Jun;42(6):1162-73. doi: 10.1249/MSS.0b013e3181c74e38.


    1. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. (2006) Effect of Creatine and Beta-Alanine Supplementation on Performance and Endocrine Responses in Strength/Power Athletes. IJSNEM, 16(4).


    1. Acheson KJ, Zahorska-Markiewicz B, Pittet P, Anantharaman K, Jéquier E. Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. Am J Clin Nutr. 1980 May;33(5):989-97.


    1. Daniel Borota, Elizabeth Murray, Gizem Keceli, Allen Chang, Joseph M Watabe, Maria Ly, John P Toscano, & Michael A Yassa. Post-study caffeine administration enhances memory consolidation in humans. Nature Neuroscience 17, 201–203 (2014) doi:10.1038/nn.3623.


    1. David Furman, Junlei Chang, Lydia Lartigue, et al. Expression of specific inflammasome gene modules stratifies older individuals into two extreme clinical and immunological states. Nature Medicine 23, 174–184 (2017) doi:10.1038/nm.4267.
  • Top 5 Health Benefits of Spirulina

    The last 10 years has seen the rise of a collection of amazing meals and supplements deemed to be 'super foods.' Arguably, one of the most popular super foods to be widely introduced to the fitness industry is spirulina.


    This green alga super food can be found in the form of powder and capsules but you can also find it in your favorite foods and drinks like kombucha.


    Is spirulina really all that it's cracked up to be? Let's take a look at the top 5 health benefits of spirulina.


    5. Weight Loss

    First and foremost, one of the top reasons that people supplement with spirulina is its reported weight loss benefits. Spirulina has a positive impact on your cardiovascular health. Most notably, your cholesterol levels will improve.


    Studies suggest that because spirulina is able to decrease the amount of serum cholesterol levels on a long-term basis, healthy weight management may also be achieved. (1-2)


    4. Disease Prevention

    Spirulina is packed with plenty of nutrients including vitamins, minerals, and amino acids. One of the best things about spirulina is its antioxidant profile.


    Antioxidants are critical for fighting off free radicals, which may contribute to age-related disease. Studies show that spirulina supplementation may be able to effectively promote a high antioxidant release, helping to prevent age-related and cardiovascular-based diseases. (2)


    3. Detoxification

    One health trend that became common place in the industry is the detox. Whether you're using juice, herbal remedies, or raw foods, a detox can help to flush out toxins and help you feel better. One of the best nutrients that you can add to a detox is spirulina.


    Spirulina has been shown in studies to be effective at removing heavy metals from the body with arsenic being at the top of the list.  The antioxidants you'll receive via spirulina will also help to boost your detox. (3)


    2. Anti-Inflammatory

    No one likes inflammation. At its worst, it is a precursor to disease and at its best, its accompanied by soreness.


    Whether you want to decrease muscle soreness post workout or you simply want to follow an anti-inflammation diet, spirulina is one of the best choices to include.


    Studies show that spirulina is an effective anti-inflammatory. So much so that it is reported to help with arthritis stiffness as well. (2)


    1. Overall Wellbeing

    Spirulina is one of those rare foods that everyone can benefit from regardless of goals or body type. It's a powerhouse super food that can provide you with a variety of beneficial nutrients to support your overall health and wellbeing.


    Spirulina can remove heavy metals, promote a healthy detox, decrease inflammation, and prevent certain diseases from forming. If there is one all-around great supplement to include in your diet, it's spirulina. (1-3)



    Ready to add spirulina to your diet?

    Want to combine it with a few other super foods like acai berry to maximize your health?

    Now you can with the Amino Z Supplement Builder.


    Jump on the supplement builder, plug in the ingredients, and you'll soon have your very own custom supplement! Try it today.



    1. Amudha Ramamoorthy, S. Premakumari. Effect of Supplementation of Spirulina on Hypercholesterolemic Patients. J. Food Sci. Technol. 1996, Vol. 33, No. 2, 124-128. Web.


    1. Deng R, Chow T-J. Hypolipidemic, Antioxidant and Antiinflammatory Activities of Microalgae Spirulina. Cardiovascular therapeutics. 2010;28(4):e33-e45. doi:10.1111/j.1755-5922.2010.00200.x.


    1. Hadi A, Parveen R. Arsenicosis in Bangladesh: prevalence and socio-economic correlates. Public Health. 2004 Dec;118(8):559-64.
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