Supplements

Your body's ability to function effectively requires the successful interaction between thousands upon thousands of different molecules -- and none are more important than amino acids.

Amino acids are a specific type of compound that play a myriad of different roles in your body. As such, if you are deficient in any one of them, then your ability to function can take a hit. Or worse, your health can even start to decline.

Beyond health, there is evidence demonstrating that supplementing with “above average” amounts of certain amino acids can offer additional benefits -- especially if for those who want to get the most out of their training.

What are Amino Acids?

Without going into too much unnecessary detail, amino acids are organic compounds made from nitrogen, carbon, hydrogen and oxygen.

They are often referred to as the building blocks of the human body, because they are used in the production of structural components, including bone, muscle, and connective tissue. They are also used to build your body's cells, as well as create enzymes, hormones, and neurotransmitters.

All of which means they have a direct impact on every facet of your health of function.

Now, it is important to note that your body needs 20 different amino acids to survive. And while I would argue that all of these are important in their own right, only nine of them are classified as essential.

The reason these nine are considered essential is because they cannot be made within the human body, and therefore must be obtained through the food that you eat. The essential amino acids are:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

As you might have guessed, the remaining 11 amino acids are known as non-essential amino acids because they can be made in your body using a variety of other compounds. The non-essential amino acids are:

• Alanine
• Arginine
• Asparagine
• Aspartic acid
• Cysteine
• Glutamic acid
• Glutamine
• Glycine
• Proline
• Serine
• Tyrosine

It is also important to note that during times of stress, illness, and recovery, some of these non-essential amino acids become “conditionally essential” because they are likely to be used at a faster rate than normal.

Those that can become conditionally essential are Arginine, Cysteine, Glutamine, Tyrosine, Glycine, Proline, and Serine.

The Best Amino Acid Supplements

Now, as I alluded to above, there is a base level of amino acids your body needs to survive. These are either made within your body, or in the case of essential amino acids, obtained from the food you eat.

However, there is evidence to suggest that supplementing with certain amino acids above this base level comes with additional benefits -- which is what we are going to talk about here.

1.   D-Aspartic Acid

D-Aspartic Acid (or DAA for short) is a variation of the amino acid “Aspartic Acid” that is found in small amounts throughout your body.

Although DAA plays several different roles in your body, it has its largest impact on your neuroendocrine system -- where it can enhance the production of neurotransmitters, growth factors, and hormones.

With this in mind, the supplementation of DAA has been shown to cause a significant increase in the secretion of testosterone [1], while also reducing the secretion of estrogen and cortisone [2], creating a better environment for muscle growth.

Additionally, DAA has also been shown to increase muscle strength and power immediately after supplementation [3]. This simply means you are able to put more weight on the bar or perform repetitions per set -- both of which are essential to increasing strength and size.

2.   Beta Alanine

Beta-alanine is the supplement form of the amino acid Alanine, which is found naturally occurring in your muscle tissue.

During exercise, alanine combines with another amino acid, “histidine” to form a unique compound called carnosine. During exercise, carnosine is used to buffer lactic acid, which staves off fatigue.

With this in mind, beta-alanine supplementation increases the carnosine content of your muscle tissue, improving your tolerance to fatigue. This has in turn been shown to cause large improvements in muscular and cardiovascular endurance [4].

While this may not sound that impressive, it can have a huge impact on the results of your training by allowing you to perform more to total reps per session -- which is integral to promoting muscle growth.

In fact, its supplementation has been shown to increase muscle growth and fat loss significantly more when combined with a solid resistance training program [5].

3.   Glutamine

Next up we have Glutamine,

This particular compound is actually the most abundant amino acid in the human body, where most of it is found inside your muscle tissue. Within your muscles, it helps promote the recovery and regeneration of muscle cells.

As such, supplementing with glutamine has been shown to accelerate recovery after heavy weight training. This has the ability to reduce muscle soreness, keeping your training sessions of a high quality at all times [6].

Moreover, glutamine is also used by your immune cells for energy. In this manner, its supplementation has demonstrated the capacity to improve immune system function, preventing disease and illness [7].

Although glutamine may not be directly responsible for increasing muscle growth, it is essential if you want to make long term progress.

4.   L-Tyrosine

We are now going to move away from those amino acids that focus on muscle tissue, and head towards the brain.

As its name so aptly suggests, L-Tyrosine is the supplement version of the amino acid Tyrosine. This important compound is used within your brain to produce two of our most important neurotransmitters, being dopamine and adrenaline.

It is for this reason that it appears in practically every pre-workout supplement on the planet.

Taking all of this into consideration, supplementing with L-tyrosine can enhance reaction time [8], boost attention, and even increase emotional wellbeing [9]. Amazingly, these effects have been shown to also contribute to improved exercise performance [10].

In our mind, this is the perfect supplement to boost your mental performance in the gym.

5.   L-Citrulline

Last but not least, we have L-Citrulline.

Now, you might have noticed that Citrulline does not appear on the list above -- but never fear, because there is a very good reason for this. L-Citrulline is actually the supplement version of Arginine. When you consume it, it enters the bloodstream and then moves into the liver. Once in the liver, it is quickly converted to Arginine.

Once converted to Arginine, it increases the production of nitric oxide throughout your entire body. Now this is important because nitric oxide is a vasodilator -- in which it increases blood flow to your muscles.

Via this mechanism, the supplementation of Citrulline has been shown to increase gym performance by improving the number of reps you can do each set, or even allowing you to add a couple of kilograms to the bar [11].

Similarly, evidence suggests that citrulline supplements can also slow the accumulation of fatigue during exercise [12]. This leads to higher quality sessions, which over time, could conceivably increase muscle growth.

Key Points

Amino acids are arguably the most important group of compounds found in your body. They play a role in practically every single one of your physiological processes, while also promoting the growth and development of nearly all your body's tissues.

As a result, supplementing with some of them can have some serious benefits, especially when it comes down to Aspartic Acid, Alanine, Glutamine, Tyrosine, and Arginine.

So, if you want to boost the result of your training, I would start with these guys -- just make sure you seek advice from a medical professional first (you know, just in case).

References

1. Topo, Enza, et al. "The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats." Reproductive Biology and Endocrinology 7.1 (2009): 120.
2. Falcone, Paul H., et al. "Consumption of a testosterone-boosting supplement is safe and lowers estrogen and cortisol levels." Medicine & Science in Sports & Exercise 47.5S (2015): 338.
3. Melville, Geoffrey William. Effects of d-aspartic acid on testosterone and training outcomes in a resistance trained population: findings from an acute dosing study, and a three-month training study. Dissertation. Western Sydney University (Australia), 2016.
4. Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of ?-alanine supplementation on exercise performance: a meta-analysis. Amino acids, 43(1), 25-37.
5. Kern, B. D., & Robinson, T. L. (2011). Effects of ?-alanine supplementation on performance and body composition in collegiate wrestlers and football players. The Journal of Strength & Conditioning Research, 25(7), 1804-1815.
6. Legault, Zachary, Nicholas Bagnall, and Derek S. Kimmerly. "The influence of oral L-glutamine supplementation on muscle strength recovery and soreness following unilateral knee extension eccentric exercise." International journal of sport nutrition and exercise metabolism 25.5 (2015): 417-426.
7. Cruzat, Vinicius, et al. "Glutamine: metabolism and immune function, supplementation and clinical translation." Nutrients 10.11 (2018): 1564.
8. O'Brien, C., Mahoney, C., Tharion, W. J., Sils, I. V., & Castellani, J. W. (2007). Dietary tyrosine benefits cognitive and psychomotor performance during body cooling. Physiology & behavior, 90(2-3), 301-307.
9. Banderet, L. E., & Lieberman, H. R. (1989). Treatment with tyrosine, a neurotransmitter precursor, reduces environmental stress in humans. Brain research bulletin, 22(4), 759-762.
10. Tumilty, L., Davison, G., Beckmann, M., & Thatcher, R. (2011). Oral tyrosine supplementation improves exercise capacity in the heat. European journal of applied physiology, 111(12), 2941-2950.
11. Gonzalez, A. M., & Trexler, E. T. (2020). Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature. The Journal of Strength & Conditioning Research, 34(5), 1480-1495.
12. Pérez-Guisado, J., & Jakeman, P. M. (2010). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. The Journal of Strength & Conditioning Research, 24(5), 1215-1222.

There are numerous supplements that have been around for thousands of years… although they were not really considered “supplements” back then.

They were typically used in traditional eastern and western medical practices as a way to boost health, increase longevity, and stave off disease and illness. In this manner, they were really more of a “treatment”.

And one of the ones that can help you today is Echinacea.

What is Echinacea?

To put it simply, Echinacea refers to the name of a group of native North American plants that sit within the daisy family.

As a collective, the Echinacea group consist of nine different species, although only three of them are generally used in modern day supplements -- being, Echinacea purpurea, Echinacea angustifolia, and Echinacea pallida.

The reason being is that these three varieties of Echinacea contain an array of potent bioactive compounds, including:

• Caffeic acid
• Alkamides
• Phenolic acids
• Rosmarinic acid
• Polyacetylenes
• Glycoproteins
• Flavonoids

As a collective, these compounds act as potent antioxidants, reducing inflammation and harmful free radical damage throughout your body. They also facilitate the activity of numerous immune cells, while also acting as potent antimicrobial agents.

All of which means Echinacea supplements can offer you some rather unique benefits.

The Benefits of Echinacea

As I alluded to above, Echinacea is full to the brim with a multitude of potent plant compounds that impact your body in a number of different ways -- which can have some significant benefits to your health and function.

1.   Potent Immune Booster

Arguably the most valuable benefit of Echinacea comes down to the impact it has on your immune system.

The compounds discussed at length earlier in this article act to reduce inflammation and enhance the function of your immune system, ultimately making it more effective at fighting off illness [1].

Taking this into consideration, a thorough scientific review of 14 individual studies demonstrated that supplementing with Echinacea can half your risk of developing a cold, while also speeding up your recovery from a cold if you happen to get one [2].

For those of you who enjoy going to the gym and making gains (which I assume is most of the people reading this), this is important because it can help your training maintain consistency.

After all, you cannot expect to make any progress if you are sick all the time.

2.   Improve Mental Health

While the exact mechanism remains unclear, there is also some interesting research suggesting that Echinacea can have a positive impact on mental health -- particularly with respect to anxiety.

Three of the compounds found in Echinacea -- alkamides, rosmarinic acid and caffeic acid -- have been shown to interact with the brain on a cellular level, reducing feelings of anxiety and potentially enhancing general well being [3].

While this has obvious benefits for people suffering from a diagnosed anxiety disorder, I would argue that improving mood and emotional wellbeing is beneficial for anyone living in the modern world.

3.   Lowers Blood Pressure

Over the last fifty years we have seen a rapid shift in the western world, largely typified by a reduction in physical activity combined with a marked increase in the consumption of unhealthy foods.

All of which has caused a significant increase in the amount of people experiencing high blood sugar -- and given that this can increase your risk of diabetes, heart disease, and a myriad of other health conditions -- this is of significant concern.

Which is right where Echinacea enters the equation.

Research in rats has shown that Echinacea extract can actually suppress the enzymes in the digestive system responsible for breaking down carbohydrates, while simultaneously making the body more sensitive to the carbohydrate storage hormone insulin.

All which has been shown to cause a significant reduction in blood sugar levels [4].

Echinacea Side Effects

As far as side effects are concerned, the trials on Echinacea supplements have been overwhelmingly positive, with side effects being very rare.

However, there are some minor side effects that can occur in susceptible individuals, which appear to be limited to a mild rash, slight nausea, and the occasional stomach ache.

It is important to note that because Echinacea can have an impact on your immune function, people with autoimmune disorders, or diseases like tuberculosis, multiple sclerosis, or AIDS should avoid using it. As should people who are taking any immunosuppressant medication.

Similarly, while research has been shown that taking Echinacea during childhood or pregnancy does not appear to have any negative side effects after 10 days of supplementation, it should be avoided in high dosages or for extended periods of time [5, 6].

Final Points

If you are after a supplement that can boost the function of your immune system, stave off the common cold, lower blood sugar, and improve your mental health, then look no further -- echinacea has you covered.

Just be cautious with your dosage, and always seek advice from a medical professional before supplementation.

References

1. Melchart, D., et al. "Immunomodulation with Echinacea—a systematic review of controlled clinical trials." Phytomedicine 1.3 (1994): 245-254.
2. Shah, Sachin A., et al. "Evaluation of echinacea for the prevention and treatment of the common cold: a meta-analysis." The Lancet infectious diseases 7.7 (2007): 473-480.
3. Haller, József, et al. "The anxiolytic potential and psychotropic side effects of an echinacea preparation in laboratory animals and healthy volunteers." Phytotherapy Research 27.1 (2013): 54-61.
4. Mao, Chien-Feng, et al. "Modulation of diabetes mellitus-induced male rat reproductive dysfunction with micro-nanoencapsulated Echinacea purpurea ethanol extract." BioMed Research International 2018 (2018).
5. Gallo, Michael, et al. "Pregnancy outcome following gestational exposure to echinacea: a prospective controlled study." Archives of Internal Medicine 160.20 (2000): 3141-3143.
6. Taylor, James A., et al. "Efficacy and safety of echinacea in treating upper respiratory tract infections in children: a randomized controlled trial." Jama 290.21 (2003): 2824-2830.

If you are looking to boost health and function, then sometimes looking backwards will take you forwards -- especially when it comes to supplements.

Despite new supplements hitting the market every other day, some of the most effective options have been around for centuries. In fact, most of the supplements that you find on the shelf of your local supermarket have actually been a staple in eastern medicinal practices since the dawn of time.

And Astragalus is no different.

What is Astragalus?

Astragalus (also known as “Huang Qi” in certain parts of the world) describes a species of about 3000 closely related plants that can be categorised as a type of legume.

However, when we are talking about astragalus, we are really talking about one of two types:

• Astragalus membranaceus
• Astragalus mongholicus

The roots of these two Astragalus variants are broken down and consumed in supplement form around the world. These supplements can come in the form of a liquid, a capsule, a powder, or even a tea.

The reason the root of the plant is used to create Astragalus supplements is because it is full to the brim with potent bioactive compounds known as “Astragalosides”, which are thought to lower cholesterol and enhance immune system function.

Moreover, it also contains an abundance of “flavonoids”, which are potent antioxidants that have been linked to reductions in inflammation, as well as improvements in heart and cardiovascular system health.

All of which would suggest that supplementing with Astragalus might have some potent benefits…

The Benefits of Astragalus Supplements

As I alluded to above, Astragalus is full of health boosting compounds -- which means that it offers a host of unique benefits to anyone interested in this whole “health and fitness” thing.

1.    Improved Immune Response

There is a growing body of research demonstrating that Astragalus supplements can have a potent effect on the immune cells of the human body. More specifically, it has been shown to increase the production of both white blood cells and natural killer cells [1].

These specific cells are responsible for reacting to invading pathogens and eradicating them from your body.

As a result, there is reason to believe that Astragalus supplements will enhance your immune response by improving the global function of your immune system. This is obviously going to keep you healthy and training hard without any hiccups.

2.    Better Heart Health

Some of the bioactive compounds found in Astragalus can reduce inflammation throughout the body, while simultaneously promoting better vasodilation (the ‘widening’ of your arteries) and blood flow.

As a result, it can improve heart function.

In fact, research has shown that people with heart failure who supplement with around 4 grams of astragalus per day for as little as two weeks will observe greater improvements in heart health than those people who only receive normal hospital care [2].

Moreover, research in rats has shown that Astragalus can reduce the levels of LDL (or “bad”) cholesterol found in the blood, while concurrently increasing the amount of HDL (or “good”) cholesterol in the blood [3], which is also known to significantly improve heart health.

These findings would indicate that Astragalus offers a potent way to help improve the health of your heart, and may even prevent things like cardiovascular disease as you get older -- all of which is key if you want to keep lifting for a long time (and really, who doesn't…).

3.    Treat Viral Infections

In conjunction with boosting your immune system and making sure you get sick less, there is also some evidence to suggest that taking Astragalus when you get a viral infection can speed up your recovery time.

Research has demonstrated that the supplementation of Astragalus can boost the immune cells of children with chronic tonsillitis (a disease typified by severe tonsil inflammation) [4]. This, in turn, facilitated recovery in a big way.

Moreover, there are a myriad of cell based studies demonstrating that Astragalus can help fight against viral infections of the reproductive and respiratory systems, as well as things like the flu [5].

While more research in humans is needed, there is enough evidence to suggest that taking Astragalus can help you overcome viral infections faster. So if you feel a cold coming on and don't want to stop training, this could be your answer.

4.    Enhanced Blood Sugar Control

Lastly, many of the active compounds found in Astragalus supplements have been shown to help manage blood sugar levels. In fact, in eastern countries, it is often prescribed alongside traditional diabetes medication to better manage blood sugar levels [6].

This means that it may have the ability to help prevent the development of diabetes, which is one of the most prevalent diseases in the western world.

Does Astragalus Have Any Side Effects?

Many people will tell you that because Astragalus has been consumed by people for centuries without any notable issues occurring, you have no reason to worry -- and to be honest, this is not far from the truth.

Research indicates that it is very well tolerated for the vast majority of people who take it, although in a small subset of the population side effects may occur.

These can include:

• The development of a red rash
• Itchy sections of skin
• The onset of a runny nose
• Feelings of nausea
• Stomach discomfort and diarrhea

It is also important to note that while Astragalus appears to be very safe in most people, you should avoid taking it if you are pregnant, breastfeeding, currently have an autoimmune disorder, are taking immunosuppressant medications, or have diagnose blood pressure issues.

While it may not pose any issues in these situations, there is currently no research to demonstrate this with real certainty -- so it is probably best to avoid it for now.

And finally, even if you do not fall into one of the categories above, we would encourage you to seek advice from your GP before supplementing with Astragalus.

Astragalus Dosing

When it comes to the Astragalus research, there is some conflicting information regarding dosage because some researches have supplied it via an intravenous drip -- which means that the dosage is lower than what would be taken orally.

So just keep in mind that the recommendations we are providing here strictly relate to oral Astragalus supplements.

Research suggests that taking 2-30mg of Astragalus twice daily (so 4-60 milligrams per day) is enough to improve heart health, boost immune system function, and help manage blood sugar in most individuals.

Obviously this is quite a large range, which means that you should always start conservatively.

We would suggest that you start by taking 4mg per day, spread out into two 2mg doses (taken morning and night). If this is well tolerated, then you can slowly increase your daily dosage towards the 15-40mg range.

At the moment there does not appear to be any real benefit to going above 40mg per day, despite some research studies using 60mg per day.

Main Points

Astragalus offers an excellent way to improve the function of your immune system, fight off viral infections, enhance heart health, and even promote better blood sugar control -- all of which will allow you to keep at the top of your game indefinitely.

If you are someone who is interested in staying swole well into your nineties, then Astragalus could be your answer.

References

1. Block, Keith I., and Mark N. Mead. "Immune system effects of echinacea, ginseng, and astragalus: a review." Integrative cancer therapies 2.3 (2003): 247-267.
2. Yang, QingYou, Shu Lu, and HuiRu Sun. "Effects of astragalus on cardiac function and serum tumor necrosis factor-alpha level in patients with chronic heart failure." Zhongguo Zhong xi yi jie he za zhi Zhongguo Zhongxiyi jiehe zazhi= Chinese journal of integrated traditional and Western medicine 30.7 (2010): 699-701.
3. Jiangwei, M. A., Qiao Zengyong, and Xiang Xia. "Aqueous extract of Astragalus mongholicus ameliorates high cholesterol diet induced oxidative injury in experimental rats models." Journal of Medicinal Plants Research 5.5 (2011): 855-858.
4. Yang, Yong, Li-Dong Wang, and Zong-Bo Chen. "Effects of Astragalus membranaceus on TH cell subset function in children with recurrent tonsillitis." Zhongguo Dang dai er ke za zhi= Chinese Journal of Contemporary Pediatrics 8.5 (2006): 376-378.
5. Zhuge, Zeng-Yu, et al. "Effects of Astragalus polysaccharide on immune responses of porcine PBMC stimulated with PRRSV or CSFV." PloS one 7.1 (2012): e29320.
6. Agyemang, Kojo, et al. "Recent advances in Astragalus membranaceus anti-diabetic research: pharmacological effects of its phytochemical constituents." Evidence-Based Complementary and Alternative Medicine 2013 (2013).

Your body requires a number of essential nutrients to function effectively on a daily basis -- and none are more important than Vitamin D. This potent vitamin plays a myriad of roles in the human body, ultimately making sure that you are at the top of your game all the time.

More importantly, supplementing with larger amounts of Vitamin D can also have some serious effects on your health and function -- which is what I want to talk about today.

What is Vitamin D?

Vitamin D is a fat soluble vitamin that your body needs to survive.

It is most commonly considered for its role in the production of new bone tissue. In this manner, it helps you absorb calcium from the food you eat (which is used to build new bone), while also assisting in the layering of new bone.

As a result, if you don't eat enough Vitamin D, then your bones can become brittle and prone to fracture.

This unique vitamin also supports immune system function, and is involved in numerous physiological processes throughout the human body -- which is why some researchers actually consider it to be a type of hormone.

Although Vitamin D can be found in foods like fish and seafood, your body also makes it when it is exposed to light from the sun. As a result, getting regular sun exposure offers a suitable way to keep vitamin D levels in normal ranges for most of the population.

I should also note that there is reason to believe that the majority of the population are actually deficient in Vitamin D, which makes supplementation imperative. Furthermore, there is some evidence suggesting that supplementing with higher doses of vitamin D can offer additional benefits -- which is what we cover in this next section.

What are the benefits of Vitamin D?

Vitamin D is arguably the most important nutrient in the human body -- which is why its supplementation can offer so much benefit.

1.    Stronger Bones

As I indicated above, Vitamin D is important for bone health. More specifically, it ensures you have adequate levels of calcium and phosphorus in your body by facilitating their absorption in your digestive tract.

As you may already know, these two compounds are used in the production of new bony tissue, as well as in the repair of damaged bone. Very simply, supplementing with Vitamin D improves the availability of these compounds, which increases bone growth.

This can increase bone mineral density, helps prevent the onset of osteoporosis, and may even reduce the risk of bone injuries from occurring [1].

2.    Boosts Weight Loss

One of the more surprising benefits of Vitamin D supplements relates to weight loss -- or more specifically, fat loss.

A recent study explored the effect of Vitamin D on fat loss by putting a bunch of overweight men and women on a weight loss regime. While they both underwent the same program, half also received a Vitamin D supplement, while the other half did not.

As you may have guessed, the group receiving the Vitamin D supplement lost more fat mass than the group who did not, even though they were following the same diet and exercise regime [2].

3.    Enhances Mood

Early on in this article I alluded to the fact that some researchers consider Vitamin D to be a hormone. Well, this is because it impacts numerous areas of the human body -- even areas related to mood and emotional control.

In fact, research has shown that the supplementation of Vitamin D can improve emotional wellbeing, while simultaneously reducing feelings of depression and anxiety [3].

While I would argue that having an improved mood will help you get more out of your training, more important is the fact that feeling happier in your day to day life is never a bad thing -- and Vitamin D can help.

4.    Increase Muscle Strength

Amazingly, Vitamin D supplements have even been shown to improve strength and power.

A systematic review of over 30 studies found that the supplementation of Vitamin D can cause acute increases in muscle strength and power [4]. This ultimately means more reps per set, or more weight on the bar.

While this is unquestionably cool in the short term (I mean, instant strength, right?), over the duration of a longer term training block this is likely to lead to greater improvements in strength and size -- which is pretty amazing if you ask me.

5.    Faster Recovery

In conjunction with its ability to promote muscle strength and power, Vitamin D is also important for recovery.

See, after a strenuous bout of exercise your body uses Vitamin D to increase the activity of muscle cells. Within this, it also downregulates something called myostatin, a unique protein molecule that blunts muscle protein synthesis.

With this in mind, taking Vitamin D supplements has been shown to increase recovery after heavy resistance exercise [5] -- and as you know, when it comes to growing muscle, recovery is arguably the most important factor.

In short, when you train in the gym you place your body under stress and break down your muscle tissue. This is what tells your body that it needs to grow bigger and stronger -- a process that can only occur if you are recovering effectively.

All of which means that Vitamin D can increase your ability to recover, all  while enhancing the results of your training.

6.    More Testosterone

Incredibly, Vitamin D also plays a role in the production and secretion of testosterone.

While the exact mechanism remains somewhat unclear, a recent research study demonstrated that supplementing with Vitamin D for a 12 month period can cause vast improvement in free testosterone levels [6].

Given that testosterone is the most anabolic hormone in your body, this has obvious implications for muscle growth.

7.    Improved Sleep

Lastly, taking Vitamin D has also been shown to have a profound impact on sleep.

Taking a high dose Vitamin D supplement for as little as 8 weeks has been shown to cause significant improvements in sleep quality. With this also comes the ability to fall asleep faster, combined with longer sleep durations [7].

Given that sleep is your body's most important recovery mechanism, this can have a marked improvement on the results of your training.

Optimal Vitamin D Dosage

Now, this is where things get a little bit tricky. See, it is well known that Vitamin D is important for health and function -- and as a result, there are already guidelines in place regarding its recommended intake.

These guidelines suggest that consuming up to 800 IU of vitamin D per day will meet the needs of 97% of the population, while ensuring they do not develop a deficiency. However, several of the studies discussed above used doses of up to 4000 IU.

Moreover, research exploring the health benefits of Vitamin D supplements have shown that taking between 1000 and 4000 IU per day leads to better health outcomes than the recommended 800 IU per day [8].

This would suggest that if you want to get the most out of your Vitamin D supplementation, opting for a dosage of between 2000 and 4000 IU is probably going to be your best bet. But, as this is above the recommended daily intake, you should seek advice from a medical professional before taking.

Take Home Message

Vitamin D is arguably the most bang-for-your-buck supplement on the planet.

With the ability to improve strength and power, enhance post exercise recovery and sleep quality, boost mood and fat loss, and increase testosterone levels and bone density, it literally does everything.

So, if you are after a complete and utter game changer, then look no further.

References

1. Reid, Ian R., Mark J. Bolland, and Andrew Grey. "Effects of vitamin D supplements on bone mineral density: a systematic review and meta-analysis." The Lancet 383.9912 (2014): 146-155.
2. Major, Genevieve C., et al. "Calcium plus vitamin D supplementation and fat mass loss in female very low-calcium consumers: potential link with a calcium-specific appetite control." British journal of nutrition 101.5 (2008): 659-663.
3. Jorde, R., et al. "Effects of vitamin D supplementation on symptoms of depression in overweight and obese subjects: randomized double blind trial." Journal of internal medicine 264.6 (2008): 599-609.
4. Beaudart, Charlotte, et al. "The effects of vitamin D on skeletal muscle strength, muscle mass, and muscle power: a systematic review and meta-analysis of randomized controlled trials." The Journal of Clinical Endocrinology & Metabolism 99.11 (2014): 4336-4345.
5. Barker, Tyler, et al. "Supplemental vitamin D enhances the recovery in peak isometric force shortly after intense exercise." Nutrition & metabolism 10.1 (2013): 1-10.
6. Pilz, S., et al. "Effect of vitamin D supplementation on testosterone levels in men." Hormone and Metabolic Research 43.3 (2011): 223.
7. Majid, Mohammad Shahi, et al. "The effect of vitamin D supplement on the score and quality of sleep in 20–50 year-old people with sleep disorders compared with control group." Nutritional neuroscience 21.7 (2018): 511-519.
8. Wang, Lu, et al. "Systematic review: vitamin D and calcium supplementation in prevention of cardiovascular events." Annals of internal medicine 152.5 (2010): 315-323.

While many different supplements are being developed on a near daily basis, some of the most popular have been around for centuries -- of which Tribulus Terrestris may be the most interesting.

What is Tribulus Terrestris?

Tribulus terrestris is a small leafy plant, also known colloquially as puncture vine, devil's thorn, and goat’s head. This unique plant is found growing naturally throughout the Mediterranean, as well as India, Vietnam, China, Spain, and Mexico.

Traditionally Tribulus Terrestris was used in eastern and Ayurvedic medical practices where it was said to boost libido, enhance longevity, promote wound healing, and keep the urinary tract healthy [1].

In modern day, Tribulus has become a common health supplement among the general fitness crowd, while also becoming a staple in the supplement regime of many bodybuilders due to its suggested ability to increase testosterone.

What are the Benefits of Tribulus Terrestris?

Tribulus is full to the brim with bioactive plant compounds known as “saponins” and “flavonoids”, which are thought to provide unique benefits to the human body.

As a result, the supplementation of Tribulus Terrestris has been shown to have some pretty interesting effects.

1.    Tribulus Enhances Libido

Arguably the most potent effect of Tribulus on the human body relates to its impact on libido.

Research has shown time and time again that that the daily supplementation of Tribulus can increase sex drive significantly in both men and women. This can also come with an improvement in sexual function in individuals suffering from erectile dysfunction [2].

It is important to note that these effects do appear to be somewhat dose dependent, with dosages of around 1500mg per day generally being more effective than dosages of 800mg or less.

2.    Tribulus Lowers Blood Sugar

There is reason to believe that many of the bioactive compounds in Tribulus can enhance cell function and reduce systemic inflammation. As a result, its supplementation has also been shown to lower blood sugar levels [3].

Although lower resting blood sugar has been linked to improvements in metabolic health and a reduced risk of diabetes and heart disease, the benefits don't stop there.

Good blood sugar control is integral to enhancing post exercise recovery -- indicating that Tribulus is going to be a good option for both health conscious individuals, and those who are heavily into the gym lifestyle that we all know and love.

3.    Tribulus Reduces Blood Pressure

In addition to improvements in blood sugar levels, reductions in inflammation are also thought to contribute to improved arterial function and a reduction in blood pressure -- which is exactly what you see with Tribulus supplements.

In fact, one study in people with high blood pressure saw vast improvements in their blood pressure levels after as little as one weeks supplementation when dosing with 3000mg per day [4].

While it is unlikely that these effects will be as profound in people with normal blood pressure levels, it does suggest that Tribulus supplements will be a good way to maintain your health as you get older.

Does Tribulus Terrestris Increase Testosterone?

In the introduction I alluded to the fact that Tribulus has become so popular among the lifting community because it is said to boost testosterone levels -- but research would indicate that this may not be entirely true.

A recent systematic review of 14 studies in men and women aged between 14 and 60 years found that the regular supplementation of Tribulus Terrestris does not increase free testosterone in people with normal testosterone levels [5].

While there is some reason to believe that it may boost testosterone in people with low testosterone levels, more research is needed to prove this is the case.

Now, this is not to say Tribulus does not offer any benefits -- because it obviously does -- just that its benefits do not lie within the realm of increasing testosterone.

How Much Tribulus Terrestris Should I Take?

Research would suggest that taking around 1000 mg per day is sufficient to lower blood sugar and blood pressure, while increasing to around 1500mg may be more effective enhancing libido and sex drive.

There does not appear to be any reason to exceed this dosage, despite some studies using higher than these levels.

Does Tribulus Terrestris Have any Side Effects?

For the most part, Tribulus Terrestris appears to be very well tolerated by most people, with no reports of “serious” side effects being in the scientific literature.

However, it is important to note that some people do report experiencing minor stomach cramps or reflux after long term supplementation. Moreover, research in rats has indicated that extremely large dosages may lead to kidney damage [6] -- which would lead us to recommend avoiding supplementation if you have a known issue with your kidneys, or a history of kidney stones.

With all this in mind, it appears that Tribulus is an extremely safe supplement in most circumstances -- although we would still encourage you to seek advice from a medical professional before supplementation.

After all, better to be safe than sorry.

Take Home Message

Although Tribulus Terrestris does not have the capacity to boost testosterone, it has demonstrated the ability to increase libido, lower blood sugar, and even reduce blood glucose -- all of which can improve health and function in a big way.

If you are interested in supplementing with Tribulus, dosages between 1000 and 1500mg per day should do the trick.

References:

1. Chhatre, Saurabh, et al. "Phytopharmacological overview of Tribulus terrestris." Pharmacognosy reviews 8.15 (2014): 45.
2. Akram, M., et al. "Tribulus terrestris Linn.: A review article." J Med Plants Res 5.16 (2011): 3601-3605.
3. Samani, Nasrin Babadai, et al. "Efficacy of Tribulus terrestris extract on the serum glucose and lipids of women with diabetes mellitus." Iranian journal of medical sciences 41.3 Suppl (2016): S5.
4. Murthy, A. R., S. D. Dubey, and K. Tripathi. "Anti-hypertensive effect of Gokshura (Tribulus terrestris Linn.)-A clinical study." Ancient science of life 19.3-4 (2000): 139.
5. Neychev, Vladimir, and Vanyo Mitev. "Pro-sexual and androgen enhancing effects of Tribulus terrestris L.: fact or fiction." Journal of ethnopharmacology 179 (2016): 345-355.
6. Gandhi, Sonia, B. P. Srinivasan, and Atul S. Akarte. "Potential nephrotoxic effects produced by steroidal saponins from hydro alcoholic extract of Tribulus terrestris in STZ-induced diabetic rats." Toxicology mechanisms and methods 23.7 (2013): 548-557.