Doctors will tell you that as you age, bones lose strength because they lose calcium. They also stress the need to add more calcium to your diet, either with dairy products or supplements. Your dentist will say that your teeth are made up of calcium, to a large extent, so the need for calcium is important in order to ensure your teeth stay strong. Meanwhile, cardiologists are discovering that one of the critical elements of a healthy heart is the level of calcium in the body.So how do you add more calcium to your diet? One option is to double the daily intake of low-fat dairy foods such as milk and cheese, but this may be unrealistic. Most nutritional supplement providers offer a calcium pill. But to many, swallowing a large, chalky tasting pill is also not the best option. Dallas-based Mosaic Nutraceuticals has introduced a new approach: calcium supplements in candy form."We're making it easier to take the supplements that we all need by putting those supplements into candy," said Charles Townsend, chief executive officer of Mosaic. Mosaic's Premium Calcium soft candy chews are loaded with vitamin supplements, he said. The chews have 500 milligrams of calcium as well as vitamins D and K.
Sexual stimulants claim to arouse or increase sexual desire, or libido. A broader definition includes products that improve sexual performance. Aphrodisiacs, named after Aphrodite, the Greek goddess of sexual love and beauty, the list of supposed sexual stimulants includes anchovies and adrenaline, licorice and lard, scallops and Spanish fly, and hundreds of other items. Here is a very partial list of some herbal ingredients commonly found in sexual enhancers/stimulants:Avena Sative (Wild Oats)Avena sativa, or oats, have long been used by breeders to help male animals "sow their oats" or boost their fertility. Avena Sativa is one of the best remedies to feed the nervous system when under stress and strengthen it to handle the situation. It works to calm down performance anxiety.Brazilian Catuba BarkBrazil's most famous and highly regarded libido booster. It is considered a central nervous system stimulant and used for sexual weakness and lowered libido in both men and women.Horny Goat Weed (Epimedium)This Chinese herb is also known as Goat Sex Herb. It has been used for centuries to help improve sexual functions. It has androgen-like effects. Androgens are involved in sexual desire in both men and women. Horny Goat Weed may help improve circulation and kidney function.Longifolia Jack (Tongkat Ali)A popular Malaysian tree, it is proper for it's aphrodisiac properties for both men and women. The researched focus is towards improved desire and sexual initiation.MacaGrown high in the mountains of Peru, Maca root tends to significantly boost libido and sex drive in men and women by enhancing the endocrine function. The endocrine system includes all of the glands, and the hormones they secrete, that exist in the body and that control such conditions as fertility, sexual function, digestion, brain and nervous system physiology, and energy levels.Mucana Pruriens ExtractA rare and powerful Ayurvedic herb that has unusally high levels of naturally occuring L-Dopa. L-Dopa is an amino acid that has been the subject of over 25 years of extensive scientific and medical research. It may help with improving sexual dysfunction, loss of libido, stimulating arousal, and increasing intensity and frequency of orgasms for both men and women.Muira PuamaFound in the Amazon, this extraction is very potent and has an impressive research history of helping restore libido and has been used to help prevent erectile dysfunction.Tribulus TerrestrisAlso known as Puncture Vine and Gokshura, may help to increase seminal fluid, not by volume but sperm count, and at the same time may increase sexual desire, arousal and performance in men and women. Tribulus may help to increase the duration of erection and assist in acheiving orgasm in those previously unable.YohimbeA tree that grows throughout the African nations of Cameroon, Gabon and Zaire. (A similar plant in South America is called Quebracho). The bark has been smoked as a hallucinogen and has been used in traditional medicine to treat angina and hypertension. The herb is a sensual stimulant for healthy men and women.
If you are serious about building muscle mass or sculpting your body you most likely supplement your diet with commercially available whey or soy protein powders (and possibly other supplements). No doubt within a short period of time you discovered the protein shakes whey powders produce may not be the best tasting drinks you've ever had. Despite this you try to stick with them because your goal is a better body and a supplement shake that doesn't taste so great is simply a sacrifice you make.People find that the flavor of the protein shake powder they paid a good money for quickly gets boring. If you are taking your protein shakes two or even three times a day it can become a real chore. This is when people start to experiment a little by adding other ingredients to make their protein shakes taste a little better.You can soon turn your boring, often tasteless, protein shakes into mouth-watering bodybuilding or dieting delights. All you need to have to get started is a blender and a little imagination.Choosing What to Put in Your Protein ShakesBefore rushing off to your refrigerator to blend everything in site, let's go through some basic principles you will want to consider first. Not only do you want to create the best tasting shakes but you should also aim to make the most effective protein shakes for your dieting requirements. This is important because there is no point throwing full fat ice cream, chocolate sauce, peanut butter and full fat milk all together to create a wonderful tasting fat gaining shake. You need to be a little wise when choosing your ingredients.So what kinds of ingredients make good choices for your shakes? I recommend using the following tips when getting your ingredients from the supermarket or refrigerator:
- Try to keep as many of your ingredients as natural as possible. A good example of this is using natural peanut butter instead of regular peanut butter. The natural version has better protein content and also natural fats that are important in your diet.
- Fresh fruit should be used whenever possible. Fruit contains the carbohydrates that will fuel your workouts and your day. The complex sugars in fruit are important to any diet (unlike the simple sugars in sweets, sodas, etc).
- Think about ingredients that will boost your shake's protein content. For example, you could throw a handful of nuts into the blender for a little extra protein without making the shake much thicker. You could add a few raw egg whites (if you are worried about eating raw eggs you may be able to find treated egg whites in cartons at your supermarket). You could always simply dump an extra scoop of whey powder in there as well.
- Make sure you have enough liquids. If you get a little too carried away you may discover your shake is easier to eat with a spoon then drink from a glass. When you first start creating your shakes it is a good idea to add your liquids (water, fat-free milk, fruit juices, etc.) in stages so that you get your desired consistency.
- Examine the nutritional information for each ingredient and consider the impact it will have on your dieting goals. For example, you may be opting for fat free (skimmed) milk if you aren't trying to gain weight.
- Always know what your goal is and make your shakes accordingly. If you are trying to shed the fat you will be skipping the types of ingredients that add too many carbohydrates and fats while trying to increase the protein content.
- Think of how you might create a unique flavor. You can try things like cinnamon, vanilla, honey, coconut milk, etc. Once you get the hang of this you will see the possibilities are endless.
Although taking vitamin supplements is generally a daily routine with most people, the benefits of vitamin E in the human body is not clearly established, but it is known to be an essential nutrient in more than 20 vertebrate species. The vitamin plays some role in forming red blood cells and muscle and other tissues and in preventing the oxidation of vitamin A and fats. It is found in vegetable oils, wheat germ, liver, and leafy green vegetables. Vitamin E is popularly advocated for a wide range of diseases, but no substantial evidence has been found to back these claims. In fact, recently there have been conflicting reports regarding the benefit of vitamin E. Although vitamin E is stored in the body, overdoses appear to have lower toxic effects than do overdoses of other fat-soluble vitamins. The benefits of vitamin e supplements have been widely discussed and there are various opinions as to it efficacy; however, it has been noted that in low doses it does not seem have a detrimental effect.Even the finest public health and medical services are of limited value to people who have poor health habits. Numerous studies have proven that physical health and longevity are linked to the following: eating a balanced diet, maintaining proper weight, exercising regularly, using condoms and limiting the number of sexual partners, avoiding tobacco, and avoiding alcohol or consuming it in moderation. People who fail to follow these guidelines increase their risk of cardiovascular disease, cancer, AIDS, hepatitis, and other lethal diseases.The benefits of vitamin E should be discussed with your personal doctor. There have been so many conflicting research results published lately that it makes it very difficult to determine the best course of action for each particular individual. Another report indicated that the effect of low-dose supplements lowered the risk of death by less than 1%, while high dosages contributed to death. As with all supplements (unless otherwise indicated by your physician), moderation is always preferable.In an article in the July 6 JAMA, I-Min Lee, M.B.B.S., Sc.D., of Brigham and Women's Hospital and Harvard Medical School, Boston, and colleagues analyzed data from the vitamin E component of the Women's Health Study, which tested whether vitamin E supplementation decreases the risk of cardiovascular disease and cancer among healthy women. The researchers found with the vitamin E group, there was no significant effect on major cardiovascular events, on the incidences of heart attack or stroke, as well as ischemic or hemorrhagic stroke. For cardiovascular death, there was a 24 percent reduction. There was no significant effect on the incidences of total cancer or breast, lung, or colon cancers. Cancer deaths also did not differ significantly between groups. There was no significant effect of vitamin E on total death although some research shows that large doses do indeed have a detrimental effect.Online merchants that specialize in vitamin supplements can assist you in determining your needs. However, when considering the facts about vitamin E (as with all other supplements), it is wise to first discuss the matter with your own doctor. Once it has been determined that you should take a particular vitamin or many vitamin supplements, you should consider all the online sources for nutritional supplements. The prices are much more competitive than at typical retail stores and they offer the same guarantees.
What I am about to tell you is not going to make me a very popular person with many supplement manufacturers. In fact, some of them are going to be down right pissed off at me. On the other hand, some of them are going to be happy someone spilled the beans and told the truth.Finally, some of them will be totally unaware of this information and will be shocked when they read it. Basically, I fully expect this article to cause a sh*% storm that will reverberate throughout the supplement industry.The only people who I know are going to be happy about this article is the consumer, but I am getting ahead of myself. As we all know, creatine is one of the best bodybuilding supplements ever discovered. It increases strength, lean body mass, and, to a lesser extent, endurance. If that were not enough, it's relatively cheap to boot!What more could we ask for from a supplement?When creatine was first introduced it was sort of pricey, but no one really cared because it worked so well. As time went on and more companies began selling creatine, the inevitable price war began and prices came down.At that point creatine was only being produced by a few companies, so creatine was basically creatine and the price was the only real consideration. As is typical of the market place, once creatine became big business, several new manufacturers popped up and it became no longer a price war as much as a quality war. The expression "creatine is creatine" no longer holds true. More on that shortly.At this time there are probably four-five companies large enough to mass produce creatine for the sports nutrition market. These companies in turn sell their product in huge bulk amounts to various distributors around the world.As far as the mass producers are concerned, there is a large German company, two companies out of China, and two in the United States. Though there are various other companies, for this article we will basically concern ourselves with these five major producers which probably comprise 80-90% of the creatine production market.Why I had to write this articleThe supplement industry in the United States is by and large a self-regulated industry. Unlike other countries, we (the USA) don't have government constantly telling us what we can and cannot do with our supplements. Though they have been trying to discredit supplements for decades, the FDA and pharmaceutical/ medical industrial complex have largely failed to do so.As a self-regulated industry, we must do just that. Let me state here and now, I am all for self-regulation and totally against government regulation when it comes to supplements. When we find gross problems, we have to expose them no matter what the cost. Any supplement that is found to be potentially dangerous, terribly misleading, or otherwise a total scam, must be exposed as such.If we don't do it, then we allow the "powers that be" (who have an interest in discrediting the supplement industry) to get one step closer to the Orwellian scenario of other countries. I thought long and hard as to whether or not I should write this article, but in the end, as a person of good conscience and ethics, I knew I had to.In the end, it will cost the entire supplement industry far more than any one loss could ever cost a single company if problems with a certain product are not exposed.As far as I am concerned, this is us airing out or own dirty inter-industry laundry and policing our own, instead of waiting for the "don't confuse us with the facts" popular media or other groups to come after the supplement industry.I know it must sound like I am almost apologizing for writing this article, and in a way I am. It could potentially cost certain people a great deal of money. On the other hand, it could also make some other person a great deal of money, depending on where they fall (this will make more sense to the reader as you read along).In the end, the truth can never been denied, it can only be delayed. With each day of delay, the cost to everyone goes up. Nuff said.Are you getting more than you paid for?Most of us are always happy when we get more than we paid for, but in some instances, it's not such a good idea. If we are buying say vitamin C and the label says "500mg per capsule" and laboratory analysis reveals it contains 600mg, then that is a great thing.However, if we test a product and not only does it contain what the label claims, but several other compounds we did not know were in there and had no place being in there, then that's a completely different story.For example, when the amino acid L-Tryptophan was taken off the market for the death of several people, it was not because of the L-Tryptophan itself, but because of a chemical contaminant found in a batch of the L-tryptophan that was not supposed to be there. This was a perfect example of getting more than you paid for in the worst possible scenario.What I am going to write about in this article certainly is not as bad as the L-tryptophan fiasco, but it could be a potential health concern.So after that long, cryptic, and bizarre introduction, what am I getting at? Recently, a company tested the five largest creatine manufacturers products and tested the products of various distributors from the USA, Germany, Great Britain, and other countries.At this time, the company who did the testing wishes to remain anonymous, lest they be accused of throwing stones at the supplement industry. However, this is a very large and reputable company and they stand behind their test results.Also, I know this company to be one of the worlds most reputable companies, so I had no problems with their testing results or methods. The test results came to me through the back door so to speak. So what was tested for and what did it reveal? The creatine products were tested for: Dicyandiamide, Creatinine, Dihydrotriazine, and sodium content.What did the tests reveal? It revealed that there is a wide range of differences between creatine products from different manufacturers. The purity level of all the creatine products were also tested and they generally fell between 88 and 92%.Now before you go off yelling "but my creatine says 99% pure creatine monohydrate on the bottle," you have to remember there is a small amount of water in creatine monohydrate.Before we bother with the results, we need to take a look at the chemicals that were tested for-and subsequently found- in these samples. What really bothered me was the fact that there is little safety research on some of these chemicals, most notably the dihydrotriazine.I did Med-line searches, looked through various chemical data related books (i.e. the Merck Index and other publications), made many phone calls to chemists, spent hours on the internet, and was amazed to find so little real safety data on some of these materials.Considering the fact that some creatine products contain fairly high amounts of these chemicals, the lack of solid safety data did not make me feel very comfortable. The major point of this is really the amount of creatine ingested in relation to the amount of contaminant present. It's not that a compound has a small amount of some contaminant per se, but the levels of the contaminant is found in relation to how much of the product is consumed is the real question.In the December issue of Health and Nutrition Breakthroughs (p12, 1997) Dr. Podell addressed the same concern regarding creatine as I have when he stated "...there is the potentially important issue of product purity. Given the high doses of creatine most people take, even a minute toxic impurity could have a dangerous effect. Unfortunately we cannot be sure of a manufacturers' quality controls."As we all know, people don't just take 500mg (1/2 a gram) of creatine, they take 10,000mg (10g), 20,000mg (20g), or even 30,000mg (30g) of creatine per day, so even a small amount of a contaminant (such as the dihydrotriazine) can add up quickly.For example, one creatine product contained as much as 18,000 parts per million (PPM) of Dicyandiamide. If a person is taking in ten grams per day of creatine, that's 180 mg of this chemical a day. If you are taking in 30g a day of creatine-as is often the case during the loading phase-you would be getting a whopping 540mg a day of dicyandiamide!The ChemicalsDicyandiamide (DC):DC is actually a derivative of one of the starting chemicals (cyanamide) used in creatine production. DC is formed during the production of creatine products, and large amounts found in a product are considered the result of an incomplete or inefficient process. A quality creatine product will contain very small amounts, less than 20-50ppm. At this time, DC does not appear to be a particularly toxic chemical. Oral studies with animals (rats and dogs) lasting up to 90 days have not shown serious toxicity or carcinogenic effects, and acute poisoning also takes very high amounts.DC appears to have many uses in the chemical industry. Some of the more interesting is the use of DC in the production of fertilizers, explosives, fire proofing compounds, cleaning compounds, soldering compounds, stabilizer in detergents, modifier for starch products, and a catalyst for epoxy resins.At the concentrations found in some of the creatine products (see below), it's a good thing this stuff does not appear to be particularly toxic. However, as far as I am concerned, I don't want to be eating the stuff. One interesting point as it relates to DC and toxicity is, if one looks at the safety sheet on the stuff it states that DC breaks down into hydrogen cyanide gas when exposed to a strong acid. Hydrogen cyanide gas is very toxic and has been used as a chemical warfare agent!As Bruce Kneller points out (see side bar), stomach acid, which has a PH of 2, is a very strong acid. Is even a tiny amount of hydrogen cyanide gas produced from the intake of large amounts of DC? The chemist I spoke to did not seem to think so and the safety data with animals would tend to support this, but who knows. Bruce might be overreacting a bit on this, but it's better to lean on the cautious side with such things. Bottom line, it's best not to be eating large amounts of DC in this writer's opinion.Dihydrotriazine (DT):DT appears to be the real mystery chemical as far as potentially toxic contaminants found in some creatine products. One company had it listed as "...Dihydrotriazine is often found in various creatine products. This substance is a byproduct of non-optimized creatine productions and consequently widely spread over creatine products. Dihydrotriazine is a compound with unknown pharmaceutical and toxicological properties." It was virtually impossible to find any useful safety data on this chemical.However, DT is part of a large family of chemicals known as the "triazines." It is an organic base with many derivatives. Some of these derivatives are toxic while others are known to be non-toxic, so it is very difficult to come to any real solid opinion regarding the potential toxicity of this chemical.One chemist I spoke to from a major pharmaceutical supply company said to me on the phone "it's safe to say that there will be major differences in toxicity between derivatives since 'triazine' simply means possessing three C=N-H groups. Some derivatives are highly toxic."Bill Roberts, a medicinal Chemist and writer for Dan Duchaine's Dirty Dieting news letter commented after I sent him over this information: "There really is no way to say just how high a chronic intake of this chemical [these chemicals] is safe in humans from the information given. If the amounts were very small, say a few milligrams per week, it's a reasonable guess that there would probably be no problem.But if a creatine brand has say 1% of this impurity [these impurities] then people are going to be consuming thousands of milligrams of this compound [these compounds] over time. I think we have to be concerned about taking so much of something that really isn't well studied in humans for safety. It would certainly be unwise to assume thattoxicity is not an issue.If the consumer has a choice between a creatine brand that contains this impurity [these impurities] in significant amounts, and one that is more pure, I'd certainly recommend spending the extra money and obtaining the purer product."So as you can see, we are left with a major question mark regarding DT. For me, the less I know about a chemical the less of it I want to find in any product I am ingesting.Though this chemical might turn out to be perfectly harmless, I think it should not be found in any amount and thus should be non-detectable (n.d.) in the ppm range until we know more about this chemical. As you can see from the tests, some companies have n.d. amounts while others have far more than that. I find this unacceptable, and so should you.Creatinine:Creatinine is one of the easy compounds to discuss on this list. Creatinine is actually a natural byproduct of creatine metabolism in the human body and of creatine production. A small amount can be found in every creatine product. However, in some products large amounts can be found, as high as 7700 ppm in one case (see chart). It is probably safe to say that the ingestion of creatinine is a safe endeavor.There is some research that links the ingestion of creatinine from meats with increased colon cancer incidence, but in all honesty I would not put much stock in that or get all worked up about it. The point is, when I buy creatine I want to eat creatine, not creatinine.Though a natural byproduct of creatine metabolism, it does not have any ergogenic effects and therefore I don't want large amounts of it in my creatine, period. A high quality creatine product should contain less than 100ppm of creatinine in my opinion.Sodium:Like the aforementioned creatinine, sodium is an easy one to talk about. Also, like creatinine, it is a generally safe thing to ingest at normal intakes. At the levels found in these creatine products, the amount of sodium added to the diet is very small and should pose no problems, even to the most sodium phobic person. However, like I said before, when I pay for creatine I want creatine, not sodium. The lowest sodium content was 20ppm and the highest was 500ppm. I leave it to the reader to decide what is a tolerable sodium content to them.ConclusionBelieve it or not, the company who did the testing told me that although those were the main chemicals they tested for, some creatine products read like a who's who of different chemical compounds, though they admitted that they are usually found in trace amounts. As for the consumer, if it were me, I would demand the HPLC test results from whom ever I was buying my creatine from regarding the chemicals listed in this article.If you don't care, that's OK also. As for me, I will make sure my creatine comes only from companies and distributors who sell creatine made by the large German company, or other companies, who clearly have their collective act together when it comes to producing an ultra pure creatine product.Bottom line?The expression "creatine is creatine" no longer holds true. However, a high quality creatine product it still the best thing going in bodybuilding/sports supplements.